Kitty’s Log

[KittyO1]

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

[KittyO1]

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

[wango]

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!

[KittyO1]

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

[NiceGuyResearcher]

this was inspiring. thanks. lots of different exercises.

[KittyO1]

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

[tarmyg]

Maintaining a revers diet is a huge feat in my book by itself.

[KittyO1]

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

[wango]

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!

[KittyO1]

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.

[KittyO1]

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

[KittyO1]

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

[jolter604]

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...

[KittyO1]

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

[KittyO1]

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.

[KittyO1]

Merry Christmas everyone!!

[wango]

Merry Christmas everyone!!

Merry Christmas!

[jolter604]

Merry Christmas kit

Eat, pound, sleep...

[GirlyGymRat]

Merry Christmas everyone!!

Merry Christmas!!!

[KittyO1]

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.

[wango]

Glad to have you back!

[KittyO1]

Glad to have you back!

Thank you! I’ll try to do better loging here. Haha

[KittyO1]

Hey! There is Kitty! Welcome back!

Thank you!

[KittyO1]

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

[GirlyGymRat]

reverse diet!! Awesome!!!

[kelkel]

Thank you! I’ll try to do better loging here. Haha

Please!

[KittyO1]

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

[KittyO1]

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.

[KittyO1]

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

[KittyO1]

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

[GirlyGymRat]

Doing great Kitty!!!

[KittyO1]

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.

[KittyO1]

Doing great Kitty!!!

Thank you Girly!!!

[KittyO1]

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

[KittyO1]

Crawfish anyone?

[Charlie67]

The crawdads don't bother me... its all that damn celery!

Keep it up Kitty!

Best,
C-

[KittyO1]

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

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]

Crawfish anyone?

I'll take that to the face,

Eat, pound, sleep...

[KittyO1]

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

[KittyO1]

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