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Kicking it up a notch with Finaflex Stumul8/BCAA SAA

Good morning! I sure enjoyed my much needed rest this weekend! I finished up my cake order Friday night so I was able to enjoy the family the rest of the weekend. I hope you've all had a great weekend!

Workout this morning was pretty good! I've been forgetting to take my potassium so my back cramped up this morning. I was able to push through though.

Took 1/3 a scoop of stimul8 this morning and I think it's the perfect amount on an empty stomach!

Flat DB bench
25x10 wu
50x8 failure
50x7, 40x8, 35x8 drop set all to failure

DB row
4010 tempo
50x10 wu
70x9 failure
70x8, 60x10, 55x9 drop set all to failure
Drop set was Reg tempo(mid/lower back was cramping)

Side/rear lat raises
10x10 wu

Rev flyes destroyer set
30x60, 20x30, 10x10 w 2 sec hold

Hammer curls
15x10 wu
30x8 failure - too much body movement on the last few so I dropped down
25x10, 20x8, 15x10 drop set all to failure

Overhead cable rope extensions
35x10 wu
45x8 failure
45x8, 37.5x10, 32.5x10 drop set all to failure

Squats
65x10 wu
135x10
155x8 failure
165x8 failure
175x6 failure
135x12, 115x10 attempt to do widow maker- Ended up a drop set

Seated leg curls
50x10 wu
90x9 failure
90x9, 70x10, 50x10 drop set all to failure

I will go back at lunch for cardio. :)
 
I'm never let down when I read your log. Great gains no matter what!

For $10 was it a Charlie Brown Christmas Tree...lol
 
Wrivest said:
Nice volume Kat! In my world, cardio is anything over 8 reps!!
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Thank you! I am growing a very strong disliking to cardio! Lol I'd much rather just lift!

turff49 said:
I'm never let down when I read your log. Great gains no matter what! For $10 was it a Charlie Brown Christmas Tree...lol
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Thank you! Haha it actually wasn't too bad. It's only 5 1/2 feet and a little skinny but it still looks good. I'll take a pic tonight. The kids decorated it so it looks just lovely! Lol

Lunch cardio

Circuit
Chin ups w/ legs at 45 degrees and 5 sec hold on last rep 12, 10, 8, 6
DB Swing 25x15x3
Shoulder width push up 12x3
Hanging leg raises 12x3

Rest 30 secs before repeating

HIIT stair climber 15 mins

Squats - I know I know it's not cardio but I really just wanted to work on form
45x10
95x10
135x8
155x6
175x2
 
Nice workouts lady. I'm glad you got some rest.

Heck ya! You can never squat too much!!
 
You look amazing Kat! Forgive me for being a bad friend, I haven't been able to catch up on anyone's log since vacation.
 
RegisterJr said:
Nice workouts lady. I'm glad you got some rest. Heck ya! You can never squat too much!!
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Thanks Thomas! It's way more fun than cardio! Legs are feeling now!

puccah8808 said:
You look amazing Kat! Forgive me for being a bad friend, I haven't been able to catch up on anyone's log since vacation.
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Thank you beautiful! You're not a bad friend! I get behind too!
 
wasme said:
You just keep killing it! I dont know how you don't eat those cakes!!!! lol
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Haha thanks Simon! Only because they're for someone else! Plus after 15+ hours working on them you loose appetite! I actually didn't get enough calories in multiple days last week. Lol
 
Here's the $10 Charlie Brown Christmas tree! Lol
 

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Good morning! I spent a good 30-40 mins foam rolling last night. Rolled my back a good portion of that time. I think it was Thomas' log I read it in but I rolled my lats too! Holy crap did that hurt!!! Lol Now I just need to figure out how to get my traps/neck!

Today was conditioning day. Body is nice and sore. I have been slacking on my bcaas since I ran out of my flavored ones. Also forgetting to use the Ghenerate which helps a lot with recovery as well. I finally remembered to log my food yesterday so I actually got in all of my macros.

5 min warm up run/walk on treadmill

Tabata 20/10
Jump rope 30 seconds
Sit ups
Plank jacks
Bench jump overs (7 risers)
Jump n jacks
Jump squats
Sit ups
Mountain climbers
Jump rope 30 seconds
**rest 1 min**
**Repeat for 4 rounds**

Wide pull ups 6, 4
Chin ups 8,8

Calf raises on hack squat - varied foot positioning
150x20
195x20
240x20
295x15
295x15
240x20
195x20
150x20
105x20

Abs
Decline sit ups/twists 4x15
V ups 2x15
Plank 1 min x2
Leg lifts

Stretching
 
Cake....Did Someone Say Cake? ..Where ???
 
That's Pizza and Donuts............. Not Cake !!
 
Kat always bringing it! Tree looks much better than a Charlie Brown too!!
 

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Awesome, Strong, Pretty, and Talented !!! You got it all going on. I want the HULK Cake !!
 
wasme said:
How's walking after all those calves?! - That cake with the hulk.. is the hulk cake or an ornament?
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It was interesting for sure! Lol They're sore this morning too! ...that was a piggie bank. I'm not that good!
 
Happy hump day everyone! ;) Although I'm still sore! I had a great workout this morning! Macros yesterday were 206p/101c/77f... I fixed a bowl of protein powder and rice to finish them off. I've grown pretty fond to rice as a "dessert." Lol

Took 1/3 a scoop stimul8 today. Still think this is the perfect amount for me on an empty stomach.

Wide grip pull downs
70x10 wu
120x9 failure
120x9, 100x10, 85x10 drop set all to failure

Cable cross over
15x10 wu
30x8 failure
30x9, 25x8, 20x8 drop set all to failure

Side lateral raises bottom partials
10x10-full rom
20x35
25x35
25x35

Close grip bench
45x10 wu
95x8 failure
95x8, 85x8, 75x10 drop set all to failure

Bb curls
35x10 wu
50x9 failure
50x8, 45x8, 40x10 drop set all to failure

Leg press
170x10 wu
350x10 wu
620x6, 530x6, 440x8
440x10, 395x10, 350x10
**changed up my foot placement today to try to get more rom. Played with the weight quite a bit. I used to always keep my get low on the platform but I remembered today that I stopped because it bruised my lower back/hip area.

Bb lunges
Bw x10 to stretch hips
95x8 failure
95x9, 85x8, 75x10 drop set all to failure

Stretched- hips and legs are so tight!!!
 
Awesome workout Kat. You are one strong girl! Pressing, pull downs, leg pressing all on the same day! Going for the "I can't move" look! At least that would be me this evening...lol
 
Always impressed with your workouts!! And your cakes!
 
turff49 said:
Awesome workout Kat. You are one strong girl! Pressing, pull downs, leg pressing all on the same day! Going for the "I can't move" look! At least that would be me this evening...lol
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Haha thanks! Luckily this being the 2nd full body for the week, it actually helped a work out some of the soreness.

Rocket3015 said:
Always impressed with your workouts!! And your cakes!
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Thank you!
 
Lunch cardio

Just a few sips to get me going. Didn't need too much stimul8!

Triple set:

Wide pull ups 4 sets to failure/chin ups 2 sets to failure
Cable crunches 50x20x6
Hanging leg raises 10x6

HIIT stair climber 25 mins

Sprints treadmill 5 mins
(Left the treadmill running @8mph)
 
Squeezed in a quick cardio session this morning! It was my morning to sleep in with hubby. We also had training today and tomorrow at work so we didn't start until 9....took lil man to school and then went to the gym real quick.

Took 1/3 scoop of stimul8. I had plenty of energy to stay much longer....if I only had time!

Circuit
Wide pull ups 4 sets to failure
DB swings 25x15x4
Cable crunches 50x20x4
Mountain climbers 4 sets of 30

Squats just for practice
45x10
95x10
135x8
175x2

Sprints 12 mins (jumping off for 30 seconds) 1 min sprints @8mph
 
Good morning! Up at 4:30 to train this morning since we are working today! (Yes, I'm whining because I'm spoiled and don't work Friday's! Lol) I can tell strength is slightly lower because hormones are off! Guys, aren't you glad you're not a woman?! Haha Still had a great workout!

Fixed 1/3 a scoop of stimul8 but didn't even drink it all. It's just that good!

Incline bb bench
45x10 wu
95x8 failure
95x7, 85x8, 75x8 drop set all to failure

Straight arm pull down with rope(full stretch)
35x10 wu
47.5x2, 45x8 failure dropped weight to keep form
45x10, 40x9, 35x10 drop set all to failure

Standing Arnold press
10x10 wu
20x10 failure
20x10, 15x10, 12.5x8 drop set all to failure
**the guys were using all of the 25's for their lying flat bench curls and crap! What the heck does that do?! Lol

Bench dips w feet elevated
Bw x10 wu
Bw+25x10 wu
Bw + 115x8 failure
Bw +115x8, 90x8, 70x7 drop set all to failure

Deadlifts (to form failure on all)
95x10 wu
135x10
175x6
195x4
175x6
155x8
135x20 WM
**really focusing on form- I naturally want to pull with my lower back UGH STOP!!! Lol Form was better today than last week though.

Finally went to the women's area to use the 25's

DB curls
15x10 wu
25x9 failure
25x9, 20x8, 15x10 drop set all to failure

Leg extensions(only changes in 20lb increments)
50x10 wu
110x10 failure
130x8, 110x8, 90x8 drop set all to failure

Smith hip thrusts
+140x10
+140x12
+140x11

Stairs 30 mins

I hope you all have a great day!!! :)
 
You should be spoiled!! You earned it lol!
You haven't done flat bench curls with 25's? Lol!!
Those straight arm pull downs with the rope sound awesome, never thought about doing them that way.
 
turff49 said:
You should be spoiled!! You earned it lol! You haven't done flat bench curls with 25's? Lol!! Those straight arm pull downs with the rope sound awesome, never thought about doing them that way.
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Thank you! Boss was really appreciative and proud of how fast we learned. So that makes it worth it!...Yeah I wanted to ask what those did! Lol...doing the Pulldowns with the rope allows you to pull further back past the front of your legs! Get a nice squeeze!
 
Good morning! Switching things up a little bit due to Christmas and traveling. Thought I was only going to get to train Monday and Tuesday but I should be able to squeeze Wednesday in too! Then we will be gone from Friday until late Tuesday. So back at it next Wednesday.

Took 1/3 a scoop again today! Can still feel it going 4 hrs later!

Legs today

Seated leg curls
50x10 wu
90x10 failure
90x10, 70x10, 50x10 drop set all to failure
**5lb increments don't work on this machine so 20lb jumps are all you get. Otherwise I would've gone 95 and dropped less at a time**

Squats
45x15 wu
95x10 wu
135x10 form failure
165x7 ff
175x6 ff
155x8 ff
135x12 ff
115x20 widow maker

Leg press
350x8
620x8 failure
620x8, 530x7, 440x8 drop set all to failure

SLDL's
95x10 wu
145x10
155x10
155x10
95x20 wm

Calf extensions
290x20
290x20
290x20
245x20 plié

Walking lunges (all reps on one side)
40x10
60x10
Legs felt like noodles! After not doing very much volume for a while, this was a nice little challenge for my legs!!

**remembered as I was walking out that I forgot extensions! I'll do them when I do legs again on Wednesday!
 
I think it will be ok.. u probably could have forgot half those sets and got better results than most trainers. you sure push hard! awesome stuff.
 
You can feel 1/3 of a scoop of PWO 4 hours later!?!? Hell I take 2 full scoops and I don't notice anything at all!!! (I'm a bit of a caffeine junkie)
 
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