Kitty’s Log

[KittyO1]

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.

[scotty51312]

^^ 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.

[KittyO1]

^^ 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!

[KittyO1]

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!

[KittyO1]

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!

[KittyO1]

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

[KittyO1]

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.

[KittyO1]

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.

[KittyO1]

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

[KittyO1]

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.

[KittyO1]

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.

[SampsonandDelilah]

Keep crushing it!!

[KittyO1]

Keep crushing it!!

Thank you!

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!

[KittyO1]

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

[KittyO1]

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

[KittyO1]

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.

[scotty51312]

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

[tarmyg]

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.

[tarmyg]

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.

[KittyO1]

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.

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.

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.

[KittyO1]

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.

[KittyO1]

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.

[KittyO1]

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!

[KittyO1]

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

[KittyO1]

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

[KittyO1]

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.

[KittyO1]

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

[The Deadlifting Dog]

Congrats on the PR!!!

Little bit jelly...

[KittyO1]

Congrats on the PR!!!

Little bit jelly...

Haha thanks! It seems like it’s taken forever!

[KittyO1]

Full update to come but I got 290 on Deads this morning! All time high for me! 300 is soooo close!!

[KittyO1]

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

[KittyO1]

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

[KittyO1]

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

[KittyO1]

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

[KittyO1]

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.

[KittyO1]

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

[wango]

Damn impressive workouts Kitty, that shoulder routine was a killer!

Did you mean to cook your Delts along with a Thanksgiving feast, lol?

[KittyO1]

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!

Kitty, if you keep getting stronger, we are going to have to change your name to 'Tiger' or 'Lioness'!

Haha I like that idea!

[KittyO1]

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

[KittyO1]

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