Kat's testing out GSN's NitroNOX

Lot of delt work right there! Those shoulders will feel the pain tonight!
Way to muscle through a great workout, of course, why wouldn't you. You are a Kat!
 
Rocket3015 said:
No wonder your shoulders look so good !!
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Thank you!! ️

turff49 said:
Lot of delt work right there! Those shoulders will feel the pain tonight!
Way to muscle through a great workout, of course, why wouldn't you. You are a Kat!
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They were on fire for sure! Thank you gotta keep up with all of you guys on here!!
 
Crazy shoulder work! Those standing alternate DB laterals are HARD! CyberKat!
 
Happy Friday!! Got up a little earlier today than the past few Friday's but still got to sleep till 7:30 so still thankful!! Took the kids to VBS then headed to the gym! Energy levels were down today but I've cut some calories so that's to be expected! I was very excited to actually make it through all 10 sets though!

Warmed up with 10 mins on the bike, stretching and some light sets of squats/leg curls

SS 1: Tempo 4010

Barbell Full Squat 180
Set 1 : 135x10
Set 2 : 135x10
Set 3 : 135x10-already felt like it was #8 lol
Set 4 : 135x10
Set 5 : 135x10
Set 6 : 135x10
Set 7 : 135x10
Set 8 : 135x10
Set 9 : 135x10
Set 10 : 135x10

**my biggest trouble with these is breathing- I get lightheaded from breathing too much/holding my breathe...or I breathe at the wrong time and loose tightness. Gotta work on that!

Lying Leg Curls 93.33
Set 1 : 70x10
Set 2 : 70x10
Set 3 : 70x10
Set 4 : 70x10
Set 5 : 70x10
Set 6 : 70x10
Set 7 : 70x10
Set 8 : 70x10
Set 9 : 70x10
Set 10 : 70x10


SS 2: Tempo 4010

Barbell Stiff-Legged Deadlift 146.67
Set 1 : 110x10
Set 2 : 110x10
Set 3 : 110x10

Attempted Db Split squats- right leg that has been numb got worse and started stinging/tingling so I switched to leg press.

Leg Press with Narrow Stance 586.67
Set 1 : 440x10
Set 2 : 440x10
Set 3 : 440x10

Rode the bike for 5 mins when my leg started acting up...it helped calm the hip flexor down.

Finished up with 35 mins of incline walking. (5-10)

I hope you all have an awesome Friday!!
 
Forgot to add my rest times....
75-90 seconds between leg curls and squats

60 secs after squats

30 seconds before repeating on last 2 exercises
 
So Lets see..You Squatted 13,500lbs.........Awesome
 
Can you take a big breath like you're about to do a cannon ball, do your squat, then exhale?
 
RegisterJr said:
Can you take a big breath like you're about to do a cannon ball, do your squat, then exhale?
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^ This. I struggle too, Kat. I can imagine with the higher reps & weight it can be even harder. Also, with you having to be aware of your tempo & reps. However, I started doing just what Register describes. I take a deep breath, hold while squating, & exhale while coming out of the squat. If I feel myself getting light headed, I take a few seconds to catch my breath, remind myself to breath, & start over.
 
YatesWifey04 said:
^ This. I struggle too, Kat. I can imagine with the higher reps & weight it can be even harder. Also, with you having to be aware of your tempo & reps. However, I started doing just what Register describes. I take a deep breath, hold while squating, & exhale while coming out of the squat. If I feel myself getting light headed, I take a few seconds to catch my breath, remind myself to breath, & start over.
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Good tips here. I struggle with breath too. I take my deep breath but at times it while descending, not giving my core the opportunity to stay tight.

Each rep, even on higher rep stuff, should be treated like a single. Chad Wesley Smith suggests that you treat each rep like it's your max single, even if it's super light. That way your body doesn't hesitate to go through the proper motions on every set.
 
RegisterJr said:
Good tips here. I struggle with breath too. I take my deep breath but at times it while descending, not giving my core the opportunity to stay tight.

Each rep, even on higher rep stuff, should be treated like a single. Chad Wesley Smith suggests that you treat each rep like it's your max single, even if it's super light. That way your body doesn't hesitate to go through the proper motions on every set.
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That's a great point...then it comes more "naturally" I guess? It's almost like creating a habit out of it.
 
Thanks guys! That's what my goal is...I just get caught up in counting that I mess up and breathe at the wrong time! I need to do more like what you said Thomas, and treat it like a single each time instead of trying to keep moving. I think that's where I get messed up
 
love2liftkat said:
Thanks guys! That's what my goal is...I just get caught up in counting that I mess up and breathe at the wrong time! I need to do more like what you said Thomas, and treat it like a single each time instead of trying to keep moving. I think that's where I get messed up
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That's the benefit of videoing, too. On deadlifts and squats I typically have to watch video to make sure I hit the reps I thought I did. Several times I've thought I was short of my goal until watching the video. It doesn't mean you have to show it to anyone.
 
RegisterJr said:
That's the benefit of videoing, too. On deadlifts and squats I typically have to watch video to make sure I hit the reps I thought I did. Several times I've thought I was short of my goal until watching the video. It doesn't mean you have to show it to anyone.
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Yes!! I was planning on videoing but I keep forgetting to take the phone back in to charge ...plus I'm not smart enough to turn it off when I'm not using it! Lol Thanks Thomas!
 
Good morning! I hope you all had a great weekend! Our Saturday was packed full of stuff! Had a big thing at the church for back to school with bouncy houses, school supplies, dunk tank/water slides, rock wall, car show, and food! I worked the popcorn, snow cones, and cotton candy booth! Then we had bday parties after that. Took a nice long nap to try to recoup on Sunday after church! Here's a pic of some of the cars and my all time fav the 1960 corvette
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Had an awesome workout this morning! It was supposed to be incline bench today but we only have 2 and they were both taken. So I went with flat bench again this week. Went up 5lbs on bench from last week.

SS 1: tempo 3010
Rest: 30secs between/1min before repeating

Barbell Bench Press 133.33
Set 1 : 100x10
Set 2 : 100x10
Set 3 : 100x10
Set 4 : 100x10https://instagram.com/p/5oumfFMBtA/
Set 5 : 100x10
Set 6 : 100x10
Set 7 : 100x10
Set 8 : 100x10
Set 9 : 100x9-failed 10
Set 10 : 100x9- almost didn't get #9
*Up from 95 last week

Black band Pull Up
Set 1 : 105x10
Set 2 : 105x10
Set 3 : 105x10
Set 4 : 105x10
Set 5 : 105x10
Set 6 : 105x10
Set 7 : 105x10
Set 8 : 105x10
Set 9 : 105x10
Set 10 : 105x10

SS 2: tempo 3010
30 secs rest

Pronating Dumbbell Incline Bench Press 46.67
Set 1 : 35x10
Set 2 : 35x10
Set 3 : 35x10
*up from 30's last week

Bar Cable Seated Row 146.67
Set 1 : 110x10
Set 2 : 110x10
Set 3 : 110x10
*up from 105 last week

26 mins of incline walking

I'm trying to upload my full video to YouTube but I'm still pending...I'll link it once it decides to upload.
 
CyborKat, your lifts are inspiring! Impressed!
 
Awesome Chest day kat!!! And wait what!! No incline again smh when Katness walks in for chest day everyone should clear the way js!!
 
Good morning. Did my remedial work today and shoulders. Chest is nice and sore from yesterday so I decided to swap arms and the remedial day. I was surprised how much I was sweating today!

Triple set:
No real rests- just walking from one area to the next.

Klokov Press - 3010 tempo
Set 1 : 45x10
Set 2 : 45x10
Set 3 : 45x10
Set 4 : 45x10
Set 5 : 45x10
Set 6 : 45x10
Set 7 : 45x10
Set 8 : 45x10
Set 9 : 45x9
Set 10 : 45x8
*up from 40 lbs last week. Used full barbell today.

Hack Calf Raise - 22X0 tempo
Set 1 : 240x10
Set 2 : 240x10
Set 3 : 240x10
Set 4 : 240x10
Set 5 : 240x10

DB External rotation on knee - 5010 tempo
Set 1 : 10x10
Set 2 : 10x10
Set 3 : 10x10
Set 4 : 10x10
Set 5 : 10x10

Triple set 2: (Klokov press done with these as well)

Seated calf press - 3110
Set 1 : 270x10
Set 2 : 270x10
Set 3 : 270x10
Set 4 : 270x10
Set 5 : 270x10

Dumbbell Alternate Bent Over Reverse Fly
tempo 3010
Set 1 : 12.5x10
Set 2 : 12.5x10
Set 3 : 12.5x10
Set 4 : 12.5x10
Set 5 : 12.5x10

Garhammer 3010 tempo
Set 1 : 10 Lap/Rep
Set 2 : 10 Lap/Rep
Set 3 : 10 Lap/Rep
Set 4 : 10 Lap/Rep
Set 5 : 10 Lap/Rep

Oblique Crunches with leg 3010 tempo
Set 1 : 10 Lap/Rep
Set 2 : 10 Lap/Rep
Set 3 : 10 Lap/Rep
Set 4 : 10 Lap/Rep
Set 5 : 10 Lap/Rep

Finished up with incline walking 30 mins

Post workout Sweaty mess --Invalid Link Removed

I've been sticking with my 3/4 a scoop of NitroNOX. It really seems to be just right for me! Give me a nice solid, lasting energy!
 
Strong Klokov's, and looking great to boot!
 
Strong lifts all around! Post that selfie as testament to what hard work looks like!!
 
Thank you Mark!

Today is a rest day! I went to bed before 10 last night and even slept through my alarm for 35 mins! I knew I was tired! Lol I am going after work to teach a friend some lifts. He recently lost 75lbs and just joined the gym! I'm really excited to see his transformation!
 
love2liftkat said:
Thank you Mark!

Today is a rest day! I went to bed before 10 last night and even slept through my alarm for 35 mins! I knew I was tired! Lol I am going after work to teach a friend some lifts. He recently lost 75lbs and just joined the gym! I'm really excited to see his transformation!
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How exciting! I know he's happy to have your support.
 
Good morning and happy Thursday! Woke up on time to my alarm today! Lol Got up and to the gym by 5! Struggled q little mentally at first but not too long! I also didn't do a very good job keeping up with my number of sets so I think I actually did 11 instead of 10. I wanted to make sure I got them all in so I did the extra to make sure I didn't skip any! Lol

Arm day:

SS 1:
Rest 1 min before repeating
Tempo 3010

Machine Assisted Dip
Set 1 : 90x10
Set 2 : 90x10
Set 3 : 90x10
Set 4 : 90x10
Set 5 : 90x10
Set 6 : 90x10
Set 7 : 90x10
Set 8 : 90x10
Set 9 : 90x10
Set 10 : 90x9
**set 10 or 11 I failed the last rep.

Dumbbell Alternate Hammer Curl
Set 1 : 25x10
Set 2 : 25x10
Set 3 : 25x10
Set 4 : 25x10
Set 5 : 25x10
Set 6 : 25x10
Set 7 : 25x10
Set 8 : 25x10
Set 9 : 25x10
Set 10 : 25x10
**these were rough! Really struggled on the last several sets/reps

SS 2:

Rest 30-45 seconds before repeating
Tempo 3010

EZ Bar Seated French Press
Set 1 : 40x10
Set 2 : 40x10
Set 3 : 40x10

Dumbbell Incline Curl
Set 1 : 20x10
Set 2 : 15x10
Set 3 : 15x10

Finished up with cardio...made it fun today with Tabata

10 seconds of each for 4 mins
Jump rope
Battle ropes
Leg/hip raises

1 min rest- then repeat 4x's

Walked on incline for 10 mins

Really enjoyed the tabata! It's been a while since I did that! Kicks my butt every time!

The NitroNOX shines through giving great energy every time!!!
 
Great looking workout as always, Glad the GSN Nitro NOX is doing the job. I found a Nice Car for you that should get you to and from the gym pretty fast !!

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Niiiice!!! Heck yeah!!!! Thanks Rocket!
 
I like this new one !!

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I have a friend that is a Corvette Collector, I will have to see if he has a 1960 Just for you !
 
Those cars go right along with Kats workouts, sexy and not cruising material!
 
Rocket3015 said:
I have a friend that is a Corvette Collector, I will have to see if he has a 1960 Just for you !
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That would be awesome!!! Then I'd have to come out and visit!! Lol

turff49 said:
Those cars go right along with Kats workouts, sexy and not cruising material!
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Thank you!! ️
 
Happy Friday!! I hope you're all having a great day! Got to sleep in today so I got a late start to the gym. Then I took the kids to moes for lunch!

Legs

Warmed up on bike

SS 1: 1 min rest between sets

Barbell split squat- front foot elevated 6" 4010 tempo
Set 1 : 105x10
Set 2 : 105x10-already struggling
Set 3 : 105x10
Set 4 : 105x10
Set 5 : 105x10-getting noisy
Set 6 : 105x10
Set 7 : 105x10-dying
Set 8 : 105x10
Set 9 : 105x10-self pep talks
Set 10 : 105x10
**up 10 lbs from last time

Seated Leg Curl - tempo 4010
Set 1 : 90x10
Set 2 : 90x10
Set 3 : 90x10
Set 4 : 90x10
Set 5 : 90x10
Set 6 : 90x10
Set 7 : 90x10
Set 8 : 90x10
Set 9 : 90x10
Set 10 : 90x10

Rested 3-4 mins before finishing up

SS2: 30-45 seconds rest between sets

Tempo 3010

Barbell Stiff-Legged Deadlift
Set 1 : 100x10
Set 2 : 110x10
Set 3 : 110x10

Barbell walking lunges
Set 1 : 50x10
Set 2 : 50x7-failure
Set 3 : 50x10-alternated legs

I don't think I've ever done slow lunges ...they kicked my butt after all of the split squats!!

Finished up with cardio- walking on treadmill about 15-20 mins. I didn't even look-I just knew time was up with kids care. Lol

I soooooo wanted to just lay on the ground and cry after that workout!! It kicked my butt!!! I actually did lay on a bench before walking up stairs to do cardio! So thankful for the NitroNOX keeping me focused and driven!
 
That workout will kill a mere mortal.........But not Cyborg-Kat !!
 
They would be calling for an ambulance for me if I did that workout KillarKat! Very nice!
 
Thanks guys! That one wore me out for the rest of the day! Surprisingly didn't get horribly sore except my glutes! Lol
 
Good morning! On my last few scoops of NitroNOX this week! It's been a good run! I've definitely enjoyed the energy, pump, and focus!

Cut my calories back a ways, a couple of weeks ago, to get things moving! (Down 4lbs in 2 weeks! Yay) I think it's starting to effect my strength now. Not worried because I know it's only temporary though!

SS 1: 1 min rest between sets

Barbell Incline Bench Press 3010 tempo
Set 1 : 95x10
Set 2 : 95x8
Set 3 : 90x10
Set 4 : 90x10
Set 5 : 90x10
Set 6 : 90x9
Set 7 : 90x10
Set 8 : 90x9
Set 9 : 90x10
Set 10 : 90x8
I did 85lbs for 10x10 last time on 7/13 so I bumped up to 95...failed on set 2- due to strength being low. So I dropped down to 90lbs.

Banded Pull Up
4110 tempo
Set 1 : 105x10
Set 2 : 105x10
Set 3 : 105x10
Set 4 : 105x10
Set 5 : 105x10
Set 6 : 105x10
Set 7 : 105x10
Set 8 : 105x10
Set 9 : 105x10
Set 10 : 105x10
**struggled to complete these this week!


SS 2:
45 seconds between sets
3010 tempo

Dumbbell Decline Press Pronating

Set 1 : 35x10
Set 2 : 35x6- failed
Set 3 : 35x7 failed
Set 4 : 35x5 failed

Barbell Bent Arm Pullover
Set 1 : 50x10
Set 2 : 40x10
Set 3 : 40x10

Finished up with 3 rounds of tabata mixing up
Jump Rope
Couple of different Battle Rope
Box Jumps
Rev crunch/Hip raises

Then cooled down on treadmill for 5 mins incline walking.

I hope you all have an awesome day!
 
" On my last few scoops of NitroNOX this week! It's been a good run! I've definitely enjoyed the energy, pump, and focus! "

All good thing must come to and end and it's the same for the Wild Wood Weed !!
 
I Kat, I ask my friend if he had a 1960 Corvette and when I got his answer I felt like a fool, he owns the most famous 1960 Corvette in the world, thee was even a movie made about the car!

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Rocket3015 said:
I Kat, I ask my friend if he had a 1960 Corvette and when I got his answer I felt like a fool, he owns the most famous 1960 Corvette in the world, thee was even a movie made about the car!

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That's too cool!!!!
 
Good morning! Man, am I feeling that workout from yesterday!! Feels like someone beat my chest with a meat mallet! Hahaha

Today was arm day! Took a few mins to warm up and stretch out then got rolling! Hubby said he was going to go with me at 5am but when the alarm went off at 4:30, he didn't feel the same way! Lol I told him he could sleep until 7 and then I'd wake him up to go!...it was a fight but I think he's heading there now! :fingers crossed:

SS 1: 30-45 seconds between sets(whatever time it takes to walk across the gym)

Tempo 3010

Barbell Preacher Curl
Set 1 : 50x10
Set 2 : 50x10
Set 3 : 50x10
Set 4 : 50x10
Set 5 : 50x10
Set 6 : 50x10
Set 7 : 50x10
Set 8 : 50x10
Set 9 : 50x8
Set 10 : 50x10

Machine Assisted Dip
Set 1 : 90x10
Set 2 : 90x10
Set 3 : 90x10
Set 4 : 90x10
Set 5 : 90x10
Set 6 : 90x10
Set 7 : 90x9
Set 8 : 90x9
Set 9 : 90x10
Set 10 : 90x10

SS 2: no rests

Tempo 3010

Dumbbell Incline Curl
Set 1 : 15x10
Set 2 : 15x10
Set 3 : 15x10

EZ Bar Standing French Press
Set 1 : 40x10
Set 2 : 40x10
Set 3 : 40x10

Finished up with conditioning
5 min run/walk

50 jump rope
25 battle ropes
25 sit ups with legs elevated
25 medicine ball throws with squats
(Repeat 4 x's)

Cool down 5 mins

The conditioning doesn't look like much but it wore me out! I was exhausted!! Haha

Hope you all have a great day!
 
Nice work Kat!

Did he go?
 
LMAO "the conditioning work doesn't look like a lot "..... Yeah, the owner of my new gym runs conditioning classes and I know exactly how long that takes, and it's most definitely a lot. I'm sitting on a bench between BB rows while the class in front of me is puking thru 100 rep thrusters.
 
RegisterJr said:
Nice work Kat!

Did he go?
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Thank you! No, that stinker got ready and went to work instead! Lol He said he's gonna have to get motivated to go in the mornings!

Hyde said:
LMAO "the conditioning work doesn't look like a lot "..... Yeah, the owner of my new gym runs conditioning classes and I know exactly how long that takes, and it's most definitely a lot. I'm sitting on a bench between BB rows while the class in front of me is puking thru 100 rep thrusters.
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Wow!!! That would be ridiculous!! The 25 kicked my butt! I can't imagine 100!!
 
Beast mode Kat! Your GVT lifts would seriously kick my arse! Add in the "no big deal" conditioning at the end and I'd be looking for a trash can! Nice work!
 
kenpoengineer said:
Beast mode Kat! Your GVT lifts would seriously kick my arse! Add in the "no big deal" conditioning at the end and I'd be looking for a trash can! Nice work!
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There's no way I'd be able to run you down! You are mr volume!!!


Today was a rest day but we finished early with patients so I went for some conditioning!

5 min run
5 mins jumping rope

4 rounds:
25 battle ropes
50 jump ropes
25 wall balls

5 min rowing

And a little abs



Saw my friend who Kleen helped me lay out a workout for...he was doing random exercises that had nothing to do with his workout! smh
 
No way Volume Queen! So you and Kleen use the same gym in Houston?
 
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