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Thread: Kitty’s Log

  1. #161
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    Sorry for the lack of updates. Life has just been busy. I trained shoulders and abs last Thursday, back, bi’s, and more abs on Friday. Chest yesterday, and back again today. (Getting back to my usual schedule.) Cardio was done all 4 of those days. Increasing calories again. Up to 2225 now. I won’t bore you with typing out of my workouts - just start back with today’s

    Conv. Deadlifts
    95x5
    135x3
    185x3
    225x3x4 sets
    ** felt heavy this morning- probably bc I’m still a bit tight from Friday and we moved furniture over the weekend.

    Banded pull-ups
    4 sets of 10
    **band broke on last set so I finished with negatives.

    SS with hanging leg raises
    4 sets of 15

    Supported TBar row
    2 plates 4 sets of 6

    SS w dB curls
    25x10

    Handle bar pulldowns
    85x15 hold/squeeze @ bottom/slow
    100x12
    120x10x2
    100x12
    First time using this handle so was playing with weight and really squeezing lats.

    Seated plate loaded rows
    2pps x 12
    115 per side x10 x2 sets

    Machine high bicep curls
    40x8
    30x12x2

    Cardio-15 mins walking
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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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  2. #162
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    Here’s Thursday’s workout...

    Shoulders

    Iso Plate loaded shoulder press
    Wu 25ps x12
    45ps x10
    55ps x5x4 sets

    Seated DB shoulder press
    35x8x3 sets

    SS w band over and backs/pull-aparts

    Machine reverse flyes
    85x15x4 sets

    SS with plate front and lateral raises
    5x20

    Rear delt destroyer set
    25x60, 15x30, 10x15, 5x20, band pulses dropset

    Face down front lateral raises
    15x15, 10x15, 5x20 dropset x2 sets

    Ab work SS throughout

    Friday- legs

    Squats
    Wu with bw squats and hip circle work
    95x5
    135x5
    185x3
    205x3x4 sets
    135x12 slow w/ bottom hold

    Good mornings
    65x12x4 sets

    Tri set
    Kneeling squats
    225x12x4 sets

    Glute bridge
    4 sets of 12

    Lateral squat walks w hip circle
    4 sets of 12 each way

    Leg press
    5pps x12x4 sets

    Leg curls
    100x12x3 sets

    Leg extensions
    130x15x3 sets

    Stretching

    Happy Monday...counting down to Christmas!! It’s my most favorite time of the year-even with the extra chaos we create.

    Hammies were crazy sore this weekend from the good mornings. Just now starting to loosen back up. Love it!!

    Great workout this morning. Gym has been busier over the past few weeks.

    Bench
    75x5
    95x3
    115x3
    125x3
    135x3x3 sets

    DB Bench
    55x7x3 sets
    55x6(couldn’t make it to 7 haha)

    Incline bench
    105x5x3 sets

    Machine flyes
    100x12
    115x8x2 sets

    SS:
    Plate loaded dip machine
    2pps x12x3 sets

    DB front/side lateral raises
    10x12x3 sets

    SS:
    Cable crunches
    72.5x15x4 sets

    Tri push down
    57.5x12x4 sets

    Hanging leg raises
    4 sets of 12-15

    Stretching

    Apparently everyone in town decided it was a good day to go to the gym early and train back. Lots of bouncing around trying to find equipment to use today.

    Single arm lat pulldown
    (Iso high lat pull seated sideways)
    45x15
    70x10x3 sets

    Deadlifts
    135x5
    185x5
    225x3
    255x3
    265x2
    255x3
    225x5

    Single DB row
    75x8x4 sets

    SS
    Seated machine row(supported)
    2pps x12x4 sets

    Kneeling cable lat pulldowns
    42.5x12x4sets
    (Done with 2 cables and rotating palms inward)

    SS
    Wide grip pulldowns
    120x12x3 sets

    Straight arm pulldowns
    50x12x3 sets

    DB curls
    20x15x3 sets

    Ab work throughout.

    I think that was about it. I felt a bit scattered trying to figure out what equipment was available. Lol
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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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  3. #163
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    Quote Originally Posted by KittyO1 View Post
    Here’s Thursday’s workout...

    Shoulders

    Iso Plate loaded shoulder press
    Wu 25ps x12
    45ps x10
    55ps x5x4 sets

    Seated DB shoulder press
    35x8x3 sets

    SS w band over and backs/pull-aparts

    Machine reverse flyes
    85x15x4 sets

    SS with plate front and lateral raises
    5x20

    Rear delt destroyer set
    25x60, 15x30, 10x15, 5x20, band pulses dropset

    Face down front lateral raises
    15x15, 10x15, 5x20 dropset x2 sets

    Ab work SS throughout

    Friday- legs

    Squats
    Wu with bw squats and hip circle work
    95x5
    135x5
    185x3
    205x3x4 sets
    135x12 slow w/ bottom hold

    Good mornings
    65x12x4 sets

    Tri set
    Kneeling squats
    225x12x4 sets

    Glute bridge
    4 sets of 12

    Lateral squat walks w hip circle
    4 sets of 12 each way

    Leg press
    5pps x12x4 sets

    Leg curls
    100x12x3 sets

    Leg extensions
    130x15x3 sets

    Stretching

    Happy Monday...counting down to Christmas!! It’s my most favorite time of the year-even with the extra chaos we create.

    Hammies were crazy sore this weekend from the good mornings. Just now starting to loosen back up. Love it!!

    Great workout this morning. Gym has been busier over the past few weeks.

    Bench
    75x5
    95x3
    115x3
    125x3
    135x3x3 sets

    DB Bench
    55x7x3 sets
    55x6(couldn’t make it to 7 haha)

    Incline bench
    105x5x3 sets

    Machine flyes
    100x12
    115x8x2 sets

    SS:
    Plate loaded dip machine
    2pps x12x3 sets

    DB front/side lateral raises
    10x12x3 sets

    SS:
    Cable crunches
    72.5x15x4 sets

    Tri push down
    57.5x12x4 sets

    Hanging leg raises
    4 sets of 12-15

    Stretching

    Apparently everyone in town decided it was a good day to go to the gym early and train back. Lots of bouncing around trying to find equipment to use today.

    Single arm lat pulldown
    (Iso high lat pull seated sideways)
    45x15
    70x10x3 sets

    Deadlifts
    135x5
    185x5
    225x3
    255x3
    265x2
    255x3
    225x5

    Single DB row
    75x8x4 sets

    SS
    Seated machine row(supported)
    2pps x12x4 sets

    Kneeling cable lat pulldowns
    42.5x12x4sets
    (Done with 2 cables and rotating palms inward)

    SS
    Wide grip pulldowns
    120x12x3 sets

    Straight arm pulldowns
    50x12x3 sets

    DB curls
    20x15x3 sets

    Ab work throughout.

    I think that was about it. I felt a bit scattered trying to figure out what equipment was available. Lol
    Keep killing it Kitty!
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  4. #164
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    Kitty’s Log

    Shoulders today

    Was waiting on bar to be available...

    Seated DB press
    25x10
    35x6x2 sets
    **everything was stiff and hurting lol

    Push press
    75x5
    95x5
    115x3x3 sets

    SS w plate lateral raises and band over/backs
    just to get the blood flowing well

    Klokov press
    45x10x3 sets

    Seated DB press
    35x8-10x4 sets

    SS w band pull aparts

    Machine reverse flyes
    85x12x3 sets

    Rear delt destroyer set
    25x50, 15x20, 10x15, 5x20- dropset

    Face down front lateral raises
    15x15, 10x20, 5x20 Dropset (x2)

    Shoulders were dead- could barely move for a bit! Lol

    Ab/mobility work & cardio
    Last edited by KittyO1; 12-18-2020 at 07:12 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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  5. #165
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    this was inspiring. thanks. lots of different exercises.
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  6. #166
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    Getting in my last few workouts before Christmas. Things are still moving forward with the reverse diet. I’m up to 2300 calories and weight is still maintaining. I am starting to get use to the daily bounce around from the scale. It’s very similar each week. Doesn’t mess with my head near as much anymore so that’s a big step in itself.

    Monday:
    Chest/tris/abs

    DB bench
    30x12
    40x8
    55x7x2 sets
    55x6 (failed #7)

    SS hanging leg raises as well as 1 single wide pull-up w hold and sleep w negative between each set once warmed up.

    Bb bench
    95x10
    115x6x3 sets

    Incline bench
    95x6x3 sets

    Band over and backs

    Cable crossovers
    35x12x3 sets

    Cable crunches
    90x15x4 sets

    DB kickbacks
    20x10x4 sets

    SS w dB lateral raises
    10x15x8 sets

    DB overhead extensions
    40x12x4 sets

    Decline sit-ups
    4 sets of 15 with 10lb plate

    Cardio

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

  7. #167
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    Maintaining a revers diet is a huge feat in my book by itself.
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  8. #168
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    Quote Originally Posted by tarmyg View Post
    Maintaining a revers diet is a huge feat in my book by itself.
    It’s definitely been a challenge both mentally and physically. I’ve struggled with moments of wanting to drastically cut my calories and starve myself. It has been a really great learning experience though! To see how my body has soaked up and used the extra calories. My skin, hair, energy, etc have all improved. Where as below 1400 calories, I was steadily gaining weight week by week, hair was falling out, joints hurt non stop, I had NO energy etc. No one, other than my forum families, even halfway understand what and why I’m doing it all too! Haha

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

  9. #169
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    Kitty if you don’t mind, could you give me a brief overview of the reverse diet. What it is and it’s purpose? Thank you & keep up the great work!

  10. #170
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    Quote Originally Posted by wango View Post
    Kitty if you don’t mind, could you give me a brief overview of the reverse diet. What it is and it’s purpose? Thank you & keep up the great work!
    Of course! A reverse diet is slowly/ strategically increasing your calories -through adjusting your macros. It is used after you’ve been in a deficit for an extended period of time be it a cut or show prep etc. If done right, you minimize fat gain.

    In my case, I was more or less in a deficit for 6 years. Had moments of frustration and just going back to maintenance calories- so between drastic calorie changes, regardless of how low I dropped my calories I just continued to gain weight. In August I had a resting metabolic rate test done and found it to be 1987 and total daily expenditure to be 2787. I was mind blown on why I couldn’t drop weight on the <1400 I had been on constantly for almost 4 months. I reached out for help and found a coach. He has been the one deciding when and what macros to change. He’s increased me to 2300...carbs alone went from 100 to 295 and my weight has maintained.
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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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  11. #171
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    Back day -yesterday
    It was a plan free sort of day- Went in and just had fun with it. Actually just kept adding weight on Deads and had to take a pic to go back and calculate the total .

    Wide grip pulldowns
    100x12
    120x12x4 sets
    (Waiting on a bar to do Deads)

    Conv Deadlifts
    135x5
    185x5
    225x3
    245x3
    265x1
    275x1
    285x1

    Pull-ups w/ red band
    4 sets of 8-10

    Bb rows
    115x8x3 sets

    HS iso row machine
    (Weight per side)
    100x10
    110x8
    120x8
    120x6

    Stretchers
    125x12x4 sets

    Straight arm pulldowns
    60x12x3 sets

    DB curls
    25x10x3

    Concentration curl
    25x8x3

    Cardio

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

  12. #172
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    Quote Originally Posted by Cylon357 View Post
    I'm going to start calling you 'Nala' from now on!

    I forget, are you using any pharmaceuticals or are you natty (well, natty'ish at least)?
    Haha I’m natty. Ran osta a year or 2 back and I did have test pellets but those are gone now. Haven’t ventured to the other side yet. Haha
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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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  13. #173
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    Quote Originally Posted by KittyO1 View Post
    Haha I’m natty. Ran osta a year or 2 back and I did have test pellets but those are gone now. Haven’t ventured to the other side yet. Haha
    My wife was natty her whole life until she met me. I got her on 10mg anavar and her glutes exploded she could barely get her jeans on. she said never again but...
    She ended up doing it again but did less glute exercises.

    You look great no need for aas unless you are competing.
    I just had extra and wanted to see what it would do for her.


    Eat, pound, sleep...
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  14. #174
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    Quote Originally Posted by jolter604 View Post
    My wife was natty her whole life until she met me. I got her on 10mg anavar and her glutes exploded she could barely get her jeans on. she said never again but...
    She ended up doing it again but did less glute exercises.

    You look great no need for aas unless you are competing.
    I just had extra and wanted to see what it would do for her.


    Eat, pound, sleep...
    Haha I love it! Thank you! I have wanted to for a long time but want to be leaner to allow room for the possibility of gaining a little fat. Plus, I’d like to see what muscle I actually have. I do want bigger delts, glutes, and quads -like every other girl out there
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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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  15. #175
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    Decided to shove in the rest of my workouts in one day...completely wiped me out too! Lol

    Squats
    Wu w hip circle & bar
    95x5
    135x5
    185x5x4 sets
    **kept these lighter today bc of yesterday’s Deads. Worked out though bc I accidentally forgot my lifting shoes. Forgot just how awkward squats feel in running shoes! Haha

    SLDL
    95x12x3 sets

    Leg press (narrow stance)
    5pps x12
    6pps x12x3 sets
    6pps x12, 5pps x12, 4pps x15, 3pps x20-dropset

    SS w/ Glute bridge
    5 sets of 15

    Calf press
    3pps x15x3 sets

    Single leg press
    3 plates total x 15x 3 sets

    Leg curls
    115x8x3 sets
    100x10

    Leg extensions
    130x12x4 sets

    Plate loaded shoulder press machine
    45x12
    60x10
    65x8
    70x5x3 sets

    SS w/ band Facepulls
    5 sets of 15

    Seated DB press
    35x10x3 sets

    SS w/ front/side lateral raises
    5x20x3 sets

    Seated lateral raises
    10x12 side /10x12 front, 5x15 side/15x15 front — Drop-set
    (2 sets) shoulders were hurting and everything else I wanted to use was taken so I called it quits. Haha

    Spent some time hanging/stretching as well as come ab work.

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

  16. #176
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    Merry Christmas everyone!!
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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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  17. #177
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    Quote Originally Posted by KittyO1 View Post
    Merry Christmas everyone!!
    Merry Christmas!
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  18. #178
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    Merry Christmas kit

    Eat, pound, sleep...
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  19. #179
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    Quote Originally Posted by KittyO1 View Post
    Merry Christmas everyone!!
    Merry Christmas!!!
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  20. #180
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    Hey guys and gals! I hope you’re all doing well! Things are going well here. Been back training since the 4th. Has been good to get back to a routine after traveling over a week. Still reverse dieting. Up to 2375 - macros 150p, 310c, and 55f. Maintaining weight as well. Strength and energy are great. Definitely still have moments of wanting to cut but coach says to wait. It’s so hard- especially when you’ve been in a deficit the good majority of 6 years. Heck even when I wasn’t dieting, I wasn’t eating this many calories! Lol

    I am in the middle of a dinning room set refinishing project. I’ll try to do better updating but if I’m not, that’s why.
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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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  21. #181
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    Glad to have you back!
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  22. #182
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    Kitty’s Log

    Quote Originally Posted by wango View Post
    Glad to have you back!
    Thank you! I’ll try to do better loging here. Haha
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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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  23. #183
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    Quote Originally Posted by Cylon357 View Post
    Hey! There is Kitty! Welcome back!
    Thank you!

    ~“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. #184
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    Happy Monday! I hope you all had a great weekend! Ours was great - flew by as usual. Finished the top of my table. Almost finished with the bottom and just got started on the chairs. Hands and knees aren’t a fan off all of this! Haha

    Great workout this morning...

    Bench
    wu-45/75
    95x5
    115x5
    120x5
    125x4x4 sets
    95x8

    DB Bench
    50x8x3 sets

    Incline bench
    95x6x3 sets

    Machine flyes
    100x12x3 sets

    SS
    Machine Dips
    2pps x8 x4 sets

    DB kickbacks
    20x8x4 sets

    Ab work throughout

    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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  25. #185
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    reverse diet!! Awesome!!!
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  26. #186
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    Quote Originally Posted by KittyO1 View Post
    Thank you! I’ll try to do better loging here. Haha

    Please!
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  27. #187
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    Back day- not much sleep last night but got in a good workout...

    Started off with a good bit of rolling. My back and hips have been pretty tight especially with all of the work on the table.

    Deadlifts
    95x8
    135x8
    185x5
    225x5x4 sets
    *Kept it on the lighter side to avoid irritating my hips. Just wanted some good blood flow and muscle activation*

    Supported TBar row
    2plates x 6x4 sets

    Hyperextensions
    3 sets of 20

    Pulldowns (various grips)
    120x12x5 sets

    Stretchers
    100x12x3 sets

    Seated cable rows
    120x12x3 sets

    SS
    DB pullovers(lat focused)
    45x12x4 sets

    DB curls
    20x12x4 sets

    Concentration curls
    25x8x3 sets

    More rolling and 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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  28. #188
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    Got in a quick workout before my early day this week...

    Shoulders

    DB shoulder press
    25x12
    35x8
    40x6x4 sets

    Iso lat shoulder press
    55x6x4 sets

    SS w/ band Facepulls
    4 sets of 20

    Hanging leg raises
    4 sets of 15

    Rear delt destroyer set
    25x60, 15x30, 10x20, 5x20, band hold/pulses 25 Dropset

    Face down front lateral raises
    15x12, 10x15, 5x20 dropset X2 sets

    Cardio

    Came home and took a nap after work...I’ve been a bit more tired this week.
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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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  29. #189
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    Legs

    Squats
    95x8
    135x5
    165x3
    185x5x4 sets

    Front squats
    95x8x4 sets

    Good mornings
    85x10x4 sets

    Leg curls
    100x10x5 sets

    Leg press
    5pps x12x5 sets

    SS w/ Glute bridge
    5 sets of 12

    Calf press
    2pps x20x3 sets

    Leg extensions
    130x12x4 sets

    Stretching/Rolling


    Calorie increase again this week. Although overall, my weight has stayed steady, it typically fluctuates a good bit throughout the week. This week has actually been the most consistent I’ve seen it. Feeling a bit leaner too. I think my body is enjoying the fuel! Haha
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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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  30. #190
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    Good chest workout this morning (with the rest of the world haha)

    Bench
    45x15, 75x10-wu
    105x5
    115x5
    125x5x4 sets

    DB bench
    50x8x4 sets

    Incline bench
    95x6x3 sets

    Machine flyes
    100x12x4 sets

    Machine tricep extensions
    30x12x4 sets

    SS
    Cable crunches
    72.5x15x4 sets

    Cable pushdowns
    50x15x4 sets

    Cardio

    Stretching and rolling
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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. #191
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    GirlyGymRat is offline Knowledgeable Elite ~ Respected Female Leader ~
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    Doing great Kitty!!!
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  32. #192
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    Quote Originally Posted by Cylon357 View Post
    You know why Garfield REALLY hates Mondays?

    Because every gym bro works chest that day!
    Haha ikr It just works out so well to be able to hit shoulders mid week.

    ~“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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  33. #193
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    Quote Originally Posted by GirlyGymRat View Post
    Doing great Kitty!!!
    Thank you Girly!!!

    ~“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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  34. #194
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    Tuesday -back day

    Deadlift areas taken so no deads. Felt like I needed to give my hips/lower back another week anyways so it all worked out for the better.

    Banded pullups
    6 sets of 8-10

    Hyperextensions
    4 sets of 20

    Single arm pulldowns
    (Seated sideways on iso lat high row(
    80x10x4 sets

    Plate loaded row machine
    200 x12
    250x10x3 sets

    Wide grip pulldowns
    120x12x3 sets

    Supported TBar rows
    80x12x3 sets

    SS w/ dB curls
    25x10x3 sets

    Facepulls
    50x15x4 sets

    SS w cable crunches
    75x15x4 sets

    Machine curls
    50x12x3 sets

    Cardio/ab work/rolling




    Thursday - shoulders

    Iso lat seated shoulder press
    35x15
    55x8
    60x5
    65x5x4 sets

    DB shoulder press
    40x5x4 sets

    Arnold press
    25x12x4 sets

    Machine reverse flyes
    85x12x4 sets

    Machine lateral raises
    40x12x3 sets

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

    Face down shoulder press
    5x25- straight into-

    Face down front lateral raises
    10x20, 5x20 Dropset- 2 sets

    Cardio/ab work

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

  35. #195
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    Crawfish anyone?

    ~“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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  36. #196
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    The crawdads don't bother me... its all that damn celery!

    Keep it up Kitty!

    Best,
    C-
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  37. #197
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    Quote Originally Posted by Cylon357 View Post
    I know this will seem like heresy, but I just cant do crawdads. I DO like shrimp, and I get it: a mouse could starve on the difference between shrimp and crawfish, but I can't do it lol! Looks tasty though (except for all those eyes staring back at me :O )
    Haha I mostly just eat the shrimp and a few potatoes. I have eaten the crawfish- but tbh I was too waisted to even think about the eyes then. Now I know prefer headless/deveined shrimp

    Quote Originally Posted by Charlie67 View Post
    The crawdads don't bother me... its all that damn celery!

    Keep it up Kitty!

    Best,
    C-
    Rofl ikr Hubby says it gives it flavor. No one eats any of the celery, lemons, or onions.
    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
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  38. #198
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    Quote Originally Posted by KittyO1 View Post
    Crawfish anyone?
    I'll take that to the face,

    Eat, pound, sleep...
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  39. #199
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    Monday-back day

    Conventional deadlifts
    45/95x10
    135x8
    185x5
    225x5
    255x3x4 sets
    185x10

    Bent over rows
    95x10x4 sets

    Wide grip pulldowns
    140x10x4 sets

    Stretchers
    120x12x3 sets

    Iso lat row machine
    2pps x12x3 sets

    DB curls
    20x12x3 sets

    Machine preacher curls
    50x12x3 sets


    Tuesday-Chest day

    Bench
    45/75x10
    95x5
    115x5
    125x3
    130x3x4 sets
    95x10

    DB bench
    50x8x3 sets

    Incline bench
    95x6x4 sets

    Machine flyes
    100x12x3 sets

    Machine dips
    2pps x8x3 sets

    Overhead cable extensions
    42.5x12x3 sets

    Decline sit-ups
    3 sets of 12

    Hanging leg raises
    3 sets of 12

    Machine crunches
    50x15x3 sets

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

  40. #200
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    Quote Originally Posted by Cylon357 View Post
    I glanced at that last post and thought it was all one day. I was like "dang, look at that volume! Kitty is on the sauce!" Then I saw that it was two days
    Haha nope. Don’t think I could handle all of that in one session

    ~“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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