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  1. #121
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    My ENTIRE upper body hurts! Haha A good sore but definitely made for a challenging workout this morning. Wednesday’s are usually a rest day for me but I wanted to squeeze in as much training as possible before we go camping. Only did 2 sets of push press- back was cramping up on me. It actually cramped up in my sleep a couple of times too. Stuck with less compound movements and seemed to be ok.
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  2. #122
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    ^^ I feel ya. Traps and delts yesterday has me feeling like I need a rest day. It is an off day for lifting for me but i still gotta do some HIIT type cardio and I dread it. Have fun on the camping trip. The state I'm in has a statewide burn ban so no campfires and camping to me just isnt camping without a fire.
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  3. #123
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    Quote Originally Posted by scotty51312 View Post
    ^^ I feel ya. Traps and delts yesterday has me feeling like I need a rest day. It is an off day for lifting for me but i still gotta do some HIIT type cardio and I dread it. Have fun on the camping trip. The state I'm in has a statewide burn ban so no campfires and camping to me just isnt camping without a fire.
    Oh that stinks! You must be on the west side! I definitely feel ya on the need for a fire! I am not a hot weather camper! Much prefer the cooler temps!
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  4. #124
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    Camping was ah-may-zing! Ton of work and very little sleep but I look forward to it every time! Haha Weather was beautiful- hit a wide variety of temps but I just passed for every season.

    Workout this morning was great! Hit 130x3 for a few sets. (Well last one only 2) Super stoked! Wanted 4-5 reps but I’ll take it! Everything felt good today!
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  5. #125
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    Fatigue is catching up with me but still had a great workout. Took naps during lunch both yesterday and today. Worked up to 245x3 for 3 sets. Starting to get better at making bigger jumps. Did a few sets of pullups after that as well as other accessory work. Everything is feeling good! With us being gone camping last week, I did not check in with my coach - so nutrition is the same this week. My weight is usually at it’s peak on Sunday or Monday (the day after having a Refeed) I did my refeed on Sunday and today I’m the lowest I’ve been yet. I did not keep a perfect count over the weekend but from my guesstimating, I was under a little each day. I’m not sure if my coach is ok with that but I am good with a little weight loss! Haha I need it! I want some definition!

    ~“We believe that we are all saved the same way, by the undeserved grace of the Lord Jesus.” Acts 15:11~‬ *NLT‬‬
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  6. #126
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    Happy Thursday all...great workout today!

    Shoulder push press
    Wu 45/75
    95x6
    105x5x3

    2 sets of 8 slow pull-ups with band

    Superset

    DB shoulder press
    30x10
    35x8
    40x6x3

    Seated lateral raises
    10x10x5

    Machine reverse flyes
    100x12x3

    Machine lateral raises
    40x12x2
    40x10

    Rear delt destroyers
    25x50, 15x30, 10x15, 5x15, band hold/pulse to failure(Dropset)

    Facedown front lateral raises
    15x12, 10x15, 5x15 Dropset (x2)

    Finished with Ab work & cardio
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  7. #127
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    Yay for Friday!! First leg day in 2 weeks and it wore me OUT!! I like training in a hoodie but the gym I went to today doesn’t keep the ac running much so I’m sure that was a big part of why I got so tired! I ended up taking it off about 2/3rds of the way through.

    Squats
    Work up 45-185
    195x3x4 sets
    185x5
    135x8
    95x10
    **last 2 sets were super slow with hold at the bottom.
    195 felt heavy but form felt better than it has on the heavier sets since starting back.

    Superset

    Leg press
    480x12
    570x12
    660x12
    660x12, 570x12, 480x12, 390x12, 300x12
    (Dropset)

    Single leg DB deadlifts
    45x10x4 sets

    Calf press
    390x20x3 sets

    Leg curls
    110x12x3 sets

    BB hip thrusts
    225x12x3 sets

    Superset w/ hip circle lateral squat walks

    Leg extensions
    130x12x3 sets
    130x12, 100x12, 70-to failure (dropset)

    Adduction machine
    130x20x2 sets

    Finished with about 10 minutes of stretching/yoga. It’s been too long since I stretched! Helped with the walking afterwards too.
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    ~“We believe that we are all saved the same way, by the undeserved grace of the Lord Jesus.” Acts 15:11~‬ *NLT‬‬
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  8. #128
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    Quote Originally Posted by cylon357 View Post
    Great work, Kitty! Doesn't 195 break a barrier you were trying to get past?
    Thank you...I actually got 205x2 the last time I trained legs. I want to get to at least 225.

    ~“We believe that we are all saved the same way, by the undeserved grace of the Lord Jesus.” Acts 15:11~‬ *NLT‬‬
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  9. #129
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    A bit late updating...had a great weekend with the family. Daughter and her dog came to spend the weekend with Hubby for his bday. Had sushi to celebrate on Saturday. I don’t think I’ve had sushi since the whole shutdown last March. Our fav place just reopened.

    Monday’s training...

    Bench
    45-115 working up
    125x5x3 sets WOOHOO!!
    125x4
    95x10 slow with bottom pause

    Incline bench
    95x6x3 sets

    Machine flyes
    100x12x3 sets

    Assisted Dip machine
    3 sets of 10

    Triset:
    Plate loaded seated dip machine
    2 plates per side x10x2 sets

    DB kickbacks
    20x12

    DB lateral raises
    15x12

    Cardio

    Super excited to hit 125x5 pretty sure it’s a rep PR. Felt great!

    **********************************************
    Today’s training...deadlifts were a bit challenging because my legs are still pretty sore from Friday. Once I got the blood flowing it wasn’t too bad.

    Deads
    45-185
    225x5
    245x3
    255x1x3 sets **current high**
    225x5x2 sets

    BB row
    95x10x3 sets

    Supported tbar rows
    80x10
    90x8x2 sets

    Wide grip pulldowns
    120x12x4 sets
    100x12 with bottom holds

    DB row
    75x6x2 sets

    SS
    Cable crunches
    72.5x12x3 sets

    Decline sit-ups
    3 sets of 12ish last one abs were burning pretty bad. Lost count lol


    Cardio

    Short and sweet

    ~“We believe that we are all saved the same way, by the undeserved grace of the Lord Jesus.” Acts 15:11~‬ *NLT‬‬
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  10. #130
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    So glad to be done with work for the week! Workout was good this morning but I will say it’s funny how working out at the gym I don’t care for can make me ill. Haha I prefer to train at my old gym- which I’m able to do when I work on that side of town...but one of the offices I work at, is basically in the wrong direction. Anyways...put my frustration/irritation into my workout.

    Tri set

    HS Plate loaded ISO shoulder press
    35x12
    45x10
    55x10x4 sets

    Pull-ups
    4 sets of 8
    (Light band w/ slow negatives)

    Band Facepulls
    4 sets of 12

    Machine lateral raises
    35x12x4 sets

    Superset
    Face down front/side lateral raises
    15x12, 10x15, 5x20 dropset X 2 sets

    DB curls
    20x12x2 sets

    Machine reverse flyes
    85x12x4 sets

    Superset

    Double Cable curls
    25x12x3 sets

    Cable crunches
    90x12x3 sets

    In and out in about 35 mins. Thankfully these work days usually fall on my rest days.
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  11. #131
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    Kitty’s Log

    Leg days are just flat out hard!!

    15 mins on stationary bike

    Squats
    45,95,135
    165x3
    185x3
    195x3
    205x1 x 2 sets
    195x3
    135x8 -slow negative and bottom hold
    95x12 -slow negative and bottom hold

    Glute Ham Raises sets of 12 - Superset throughout squats and leg press - not sure how many sets I did.

    Leg press
    553x12
    643x12
    693x10
    693x10, 643x10, 553x12, 463x15, 373x20- dropset

    Calf press
    373x15x 3 sets

    Walking lunges
    25

    Glute cable kickbacks
    4 sets of 25x12

    Seated leg curls
    100x10x3 sets

    Single Leg extensions
    60x10x4 sets

    Adductor machine
    130x15x2
    **I typically think these machines are a waste of time but I have been working them in along with some other pelvic exercises to make sure things are healed and strong- so to speak- since my surgery.
    Last edited by KittyO1; 10-31-2020 at 07:28 AM.

    ~“We believe that we are all saved the same way, by the undeserved grace of the Lord Jesus.” Acts 15:11~‬ *NLT‬‬
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  12. #132
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    Keep crushing it!!
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  13. #133
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    Quote Originally Posted by SampsonandDelilah View Post
    Keep crushing it!!
    Thank you!
    Quote Originally Posted by Cylon357 View Post
    Go Kitty Go! Look at you getting all quad-y!
    Haha thanks! I’m trying! Feel like I’m actually eating enough calories to gain some muscle now!

    ~“We believe that we are all saved the same way, by the undeserved grace of the Lord Jesus.” Acts 15:11~‬ *NLT‬‬
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  14. #134
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    Sorry for the lack of training updates...last week I made into more of a deload- just mentally, physically, and emotionally drained. Feeling better this week! Strength is back too!

    Monday:

    Bench
    Wu 45-115
    125x4x3 sets
    125x3
    115x5

    Incline bench
    95x6x3 sets

    Cable flyes
    25x12x3 sets

    Machine dips
    180x8x4 sets

    Superset with side front/lateral raises
    10x12x4 sets

    Overhead tri extensions
    50x12x3 sets

    15 mins cardio

    ~“We believe that we are all saved the same way, by the undeserved grace of the Lord Jesus.” Acts 15:11~‬ *NLT‬‬
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  15. #135
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    Today:

    Deadlifts
    Wu 45-225
    255x3
    265x1x3 sets-current PR-was excited to his this. I thought I’d get 2 or 3 reps but barely moved it off the floor for the 2nd rep.
    225x5

    Supported TBar row
    90x8x4 sets

    Banded pull-ups
    5 sets of 8-10

    Plate loaded seated row
    200x10-12x3 sets

    Single arm/Side lat pulldown
    75x12x3 sets

    Superset with DB curls
    20x12x4 sets

    Decline sit-ups
    3 sets of 12
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  16. #136
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    Quote Originally Posted by Cylon357 View Post
    Kitty, do you use lifting straps for your deads / rows / pulldowns? Because those make a bunch of difference in getting the numbers up.
    I don’t on deadlifts -bc it takes too long and IMO it’s hard to start bent over like that. I like my breath/brace before bending down. I have thought about versa grips for those though.

    ~“We believe that we are all saved the same way, by the undeserved grace of the Lord Jesus.” Acts 15:11~‬ *NLT‬‬
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  17. #137
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    Quote Originally Posted by KittyO1 View Post
    I don’t on deadlifts -bc it takes too long and IMO it’s hard to start bent over like that. I like my breath/brace before bending down. I have thought about versa grips for those though.
    I like hooks for this very reason, But i'm really tryin to focus on developing grip strength and dislike hooks for that very reason
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  18. #138
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    I use revers grip when doing deads. I think that, alone, adds a massive amount of weight to my lifts and also helps with my form.
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  19. #139
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    Quote Originally Posted by Cylon357 View Post
    Concur. I use overhand when the weight is light, then switch to reverse grip for medium plus, going over to straps when the weight gets 'heavy'. I've been in the 'Never use straps' camp but just don't like some of the odd torsional forces I experience with a mixed grip at higher weights. Maybe I'm just getting old... Well, OK, you can strike 'maybe' out :grumpy:



    Plus, wraps add at least as much to reverse grip weights as reverse grips do for overhand only. At least in my experience.
    Agreed! I only stopped using grips because lower arm and grip strength is more important to me than maxing out a dead lift.
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  20. #140
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    Quote Originally Posted by scotty51312 View Post
    I like hooks for this very reason, But i'm really tryin to focus on developing grip strength and dislike hooks for that very reason
    Ahh yeah I forgot about hooks! Grip strength is a huge reason I don’t use anything with deads. I need them on so much else but like having a few things that allow for decent grip strength.

    Quote Originally Posted by tarmyg View Post
    I use revers grip when doing deads. I think that, alone, adds a massive amount of weight to my lifts and also helps with my form.
    I don’t guess I’ve ever considered reverse grip. I use a mixed grip.

    Quote Originally Posted by Cylon357 View Post
    Concur. I use overhand when the weight is light, then switch to reverse grip for medium plus, going over to straps when the weight gets 'heavy'. I've been in the 'Never use straps' camp but just don't like some of the odd torsional forces I experience with a mixed grip at higher weights. Maybe I'm just getting old... Well, OK, you can strike 'maybe' out :grumpy:



    Plus, wraps add at least as much to reverse grip weights as reverse grips do for overhand only. At least in my experience.
    Haha I’m getting old too- at least my body is reminding me of that despite how much I’m in denial.

    ~“We believe that we are all saved the same way, by the undeserved grace of the Lord Jesus.” Acts 15:11~‬ *NLT‬‬
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  21. #141
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    Tbh I am pleased at how much my strength has increased since my surgery. Only been back lifting since the end of June so less than 5 months after basically a year of ups/downs with surgeries. This is the strongest I’ve ever been on bench, only 20lbs from my highest deadlift number, and accessory work is the highest it’s been in years. I’m just “hungry” for more haha I definitely think my lower body numbers need to come up a lot to balance out with my actual strength but I did have to take about 2 years off squats due to a hip injury. So, that plays a big role in those lifts.
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  22. #142
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    Quote Originally Posted by Cylon357 View Post
    AARGH, actually I meant mixed grip but I guess I read what I wanted to see lol. Overhand to start, mixed when medium'ish, straps with overhand when heavy.
    Haha that’s ok...do you use a belt? I have used one for squats in the past on my heaviest sets but don’t at the moment for any lifts.
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  23. #143
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    Quote Originally Posted by Cylon357 View Post
    I do not, actually, and haven't for about 15 years. I did buy one a couple of months back but couldn't get used to it again. Just felt uncomfortable.
    Same!

    ~“We believe that we are all saved the same way, by the undeserved grace of the Lord Jesus.” Acts 15:11~‬ *NLT‬‬
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  24. #144
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    Thursday- Shoulders

    HS Iso Lat Shoulder press machine
    *weight per side
    35x8
    50x8
    60x8
    70x6x5 sets-PR
    **I think that’s as far up as I went. Sadly, I didn’t write it down yesterday and was just going with how I felt.

    Superset these with 20 band facepulls

    Seated DB press
    35x8x3 sets

    Superset with DB front/side lateral raises
    5x15x4 sets

    Machine Lateral raises
    40x15x3 sets

    Rear delt destroyer set
    25x60, 15x30, 10x20, 5x20

    Face down front/side lateral raise dropset
    15x12, 10x15, 5x20, bands to failure

    ~“We believe that we are all saved the same way, by the undeserved grace of the Lord Jesus.” Acts 15:11~‬ *NLT‬‬
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  25. #145
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    Friday-leg day

    Wu with hip circle

    Squats
    45x8
    95x8
    135x5
    165x2
    185x2
    205x2x5 sets
    135x8x2 sets (slow/bottom hold)
    95x12(slow/hold)

    Leg press
    4 plates per side x 10
    5 pps x10
    6 pps x10
    7 pps x10

    Superset with Glute ham raises
    4 sets of 12

    BB Hip thrusts
    225x12x3 sets
    245x10x2 sets

    Superset with Glute Ham Raises
    5 sets of 12

    Single leg extensions
    60x10-12x4 sets each leg

    Cardio

    Surprisingly the squats got easier (if that makes sense) I probably had at least 3 if not 4 on 1-2 of the sets! Felt great! Wore me plumb out but exciting! Hahaha
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  26. #146
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    Quote Originally Posted by Cylon357 View Post
    Damn, Kitty, you are getting crazy strong! Any plans to test your 1 rep max?
    Thank you! I plan to this week. I may have to work up the nerve to ask for a spot. I know I’d be more confident with one.
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  27. #147
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    Happy Monday! Awesome workout this morning.

    Bench
    75x8
    105x5
    125x2
    135x1x2
    145x1 PR
    150x1x2 sets PR
    95x15
    Tried to go straight to 150 but when I unracked it, my mind got in the way. So I did another set of 135 and then 145 to try to get my head right. I know that effected my top sets but I’m still happy. I haven’t tried max sets in forever!! (I did have a spotter today too)

    Incline bench
    95x6x3 sets

    Machine flyes
    100x10x3 sets

    Triset:
    Seated plate loaded dips
    2pps x10x4 sets

    Standing DB press
    25x10

    Alt Front/side lateral raises
    15x12

    Cardio
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  28. #148
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    Congrats on the PR!!!

    Little bit jelly...
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  29. #149
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    Quote Originally Posted by The Deadlifting Dog View Post
    Congrats on the PR!!!

    Little bit jelly...
    Haha thanks! It seems like it’s taken forever!

    ~“We believe that we are all saved the same way, by the undeserved grace of the Lord Jesus.” Acts 15:11~‬ *NLT‬‬
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  30. #150
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    Full update to come but I got 290 on Deads this morning! All time high for me! 300 is soooo close!!
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    ~“We believe that we are all saved the same way, by the undeserved grace of the Lord Jesus.” Acts 15:11~‬ *NLT‬‬
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  31. #151
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    Full update

    Conv Deads
    95x8
    135x5
    185x2
    225x1
    275x1
    290x0 fail
    290x1 - HECK YEAH! Almost felt like I got the wind knocked out of me afterwards but was so excited at the same time! Haha
    135x8

    Pull-ups(w band)
    4 sets of 8-10

    Supported TBar row
    95x8
    105x6x3 sets

    Iso lat plate loaded pulldowns (single arm)
    80x8x3 each side

    Stretchers
    100x12x3 sets

    Machine reverse flyes
    85x12x3 sets

    DB curls
    25x10x3 sets

    Ab work/cardio
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    ~“We believe that we are all saved the same way, by the undeserved grace of the Lord Jesus.” Acts 15:11~‬ *NLT‬‬
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  32. #152
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    Push press
    45x8
    75x5
    95x5
    115x3
    125x1 PR
    115x3
    95x5

    Klokov press
    45x10x3 sets
    45x8

    Superset with plate front & lateral raises
    5x20x4 sets

    Iso lat PL shoulder press machine
    55x8
    65x5
    70x5x3 sets

    Superset throughout workout:

    Band Facepulls
    3 sets of 15

    Hanging leg raises
    3 sets of 15

    Machine lateral raises
    40x8
    30x12x2

    Rear delt destroyer set
    25x50, 15x30, 10x20, 5x20 band pulse to failure - dropset

    Db curls
    25x12x3 sets

    Face down front lateral raises
    15x12, 10x15, 5x15 dropset

    Cable crunches
    100x15x2 sets

    ~“We believe that we are all saved the same way, by the undeserved grace of the Lord Jesus.” Acts 15:11~‬ *NLT‬‬
    ‬‬

  33. #153
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    KittyO1 is offline Female Member
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    Great workout today! Went in with the goal to hit 225...surpassed that which is awesome- but as usual, I wanted more. Details below but I could have had 245....next time.

    Squats
    **wu with hip circle**
    95x5
    135x3
    185x1
    215x1
    235x1
    245x0- bar slipped on my hoodie and popped my shoulder. I tried again but my shoulder was bothering me. I know I could have gotten it if my dang hoodie wouldn’t have gotten in the way.
    135x10

    Leg press
    4pps x12
    5pps x12
    6pps x10
    7pps x8x3 sets

    Superset with Glute Ham Raises
    7 sets of 12

    Calf press
    3pps x15x3 sets

    BB hip thrusts
    225x10
    285x8x3 sets

    Superset with Glute Ham Raises
    4 sets of 12

    Cable Glute kickbacks
    35x12x 3 sets per leg

    Leg extensions
    130x12
    145x10x3 sets

    Finished with stretching and rolling
    Cylon357 likes this.

    ~“We believe that we are all saved the same way, by the undeserved grace of the Lord Jesus.” Acts 15:11~‬ *NLT‬‬
    ‬‬

  34. #154
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    Yay for a short week! Only one day of work left for the week!

    Today’s workout...back to the lighter weight this week.

    Bench
    45x8
    75x8
    105x5
    115x5x4 sets

    Incline bench
    95x5x3 sets

    DB bench
    50x8x3 sets

    Seated machine dips
    2pps x10x4 sets

    SS with front & side lateral plate raises
    5x15x4 sets

    Cable flyes
    25x10x3 sets

    Overhead extensions
    42.5x15x3 sets

    SS w/
    Cable crunches
    72.5x15x3 sets

    Lying leg lifts
    3 sets of 15

    Cardio
    Charlie67 likes this.

    ~“We believe that we are all saved the same way, by the undeserved grace of the Lord Jesus.” Acts 15:11~‬ *NLT‬‬
    ‬‬

  35. #155
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    KittyO1 is offline Female Member
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    Yesterday-

    Back day

    Deadlifts SS w/ GHR
    95x5
    135x5/10
    185x5/10
    225x5x4 sets/10x4 sets

    Supported TBar row
    2 plates x6-8x4sets

    Lat pulldowns
    120x10x4 sets

    DB rows
    70x8x4 sets

    SS with DB curls
    25x10x4 sets

    Single arm cable pulldowns
    42.5x12x2 sets

    Spent a good bit of time stretching.

    ~“We believe that we are all saved the same way, by the undeserved grace of the Lord Jesus.” Acts 15:11~‬ *NLT‬‬
    ‬‬

  36. #156
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    Shoulders today...and LOTS of cooking!!

    Push press
    45x8
    75x8
    95x5x5 sets

    SS both bb/db press with hanging leg raises
    Sets of 12

    DB shoulder press
    35x8
    40x6x4 sets- PR

    Machine reverse flyes
    85x12x4 sets

    SS w/ front/side lateral plate raises
    5x15x4 sets

    Plate loaded shoulder press
    1pps x8x4 sets

    SS with lying leg lifts with reverse crunch

    Machine lateral raises
    30x15x3 sets

    Rear delt destroyer set
    25x50, 15x25, 10x15, 5x25 dropset

    Face down front lateral raises
    15x15, 10x15, 5x25 Dropset

    Facepulls
    50x15x3 sets

    ~“We believe that we are all saved the same way, by the undeserved grace of the Lord Jesus.” Acts 15:11~‬ *NLT‬‬
    ‬‬

  37. #157
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    Damn impressive workouts Kitty, that shoulder routine was a killer!

    Did you mean to cook your Delts along with a Thanksgiving feast, lol?
    KittyO1 likes this.

  38. #158
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    Quote Originally Posted by wango View Post
    Damn impressive workouts Kitty, that shoulder routine was a killer!

    Did you mean to cook your Delts along with a Thanksgiving feast, lol?
    Well, thanks! Yes I did! Haha Gotta get those stubborn things to grow!

    Quote Originally Posted by Cylon357 View Post
    Kitty, if you keep getting stronger, we are going to have to change your name to 'Tiger' or 'Lioness'!
    Haha I like that idea!
    NiceGuyResearcher likes this.

    ~“We believe that we are all saved the same way, by the undeserved grace of the Lord Jesus.” Acts 15:11~‬ *NLT‬‬
    ‬‬

  39. #159
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    Felt good to be back in the gym. Went for leg day since I didn’t make it in on Friday. Was a good workout. Quicker than my typical workout but noting like my scrub pants being super tight on my quads! Haha


    Squats
    Wu bw & bar with hip circle
    95x5
    135x5
    185x5
    205x5x3 sets

    GHR
    SS throughout workout
    6 sets of 10

    Leg press
    4pps x12
    5pps x12
    6ppsx12x4 sets

    SS w/ Glute bridge
    6 sets of 12 w hip circle

    Calf press
    3pps x20x3 sets

    SS w/
    Leg press Glute/hamstring focus
    3pps x20x3 sets

    Bb hip thrusts
    225x12x4 sets

    Leg extensions
    130 to failure
    jolter604 likes this.

    ~“We believe that we are all saved the same way, by the undeserved grace of the Lord Jesus.” Acts 15:11~‬ *NLT‬‬
    ‬‬

  40. #160
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    Man was it hard to get out of bed this morning! We slept with the window open and we had a cold front come in. Felt so good!

    Bench
    75x5
    95x3
    115x3
    125x5x4 sets

    DB bench
    50x10
    55x6x3 sets PR?

    Incline bench
    95x6x3 sets

    Machine flyes
    100x10x3 sets

    Machine dips
    2pps x10x 3 sets

    SS with dB kickbacks
    15x12x3 sets

    Cardio 15 mins

    Stretching

    ~“We believe that we are all saved the same way, by the undeserved grace of the Lord Jesus.” Acts 15:11~‬ *NLT‬‬
    ‬‬

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