Kitty’s Log

[KittyO1]

Push press
45x10
75x8
95x5
105x3
115x3
125x3x4 sets
**last set only got 2**

SS with 15 band over and backs

Klokov press
55x8x3 sets

Iso lat shoulder press
1 plate per side x10x4 sets

SS with band Facepulls
4 sets of 12

Machine reverse flyes
85x12x4 sets

Rear delt destroyer set
25x60, 15x30, 10x20, 5x20 band pulse to failure

**Face down** shoulder finisher- 2 sets
5x20 shoulder press
Front/side lateral raises
15x12, 10x15, 5x20

Went in for Cardio yesterday

[KittyO1]

Legs
Started with a good 20 minutes of rolling. I have had a good bit of soreness and tightness this week.

Squats
45x8
95x8
135x10x4 sets
**kept things light to just get good activation and blood flow without irritating anything

Good mornings
65x10x4 sets

Split squat with front leg elevated
95x10x4 sets each leg

SS
Leg press
4pps x 15x4 sets

Single leg deadlifts
35x12x4 sets each leg

Leg extensions
130x12x5 sets

SS
Cable hip thrusts w/ rope
60x12x4 sets

Cable crunches
90x12x4 sets

Went to the chiropractor today. It’s been waaaaaaay too long! I will be going every week for a while to see if I can get things lined back up.

[KittyO1]

Switched Monday’s to back day- apparently everyone else got the memo because there were a ton of people doing back today as well. (no bar for Deads so I started with pulldowns)

Wide grip pulldowns
100x15
120x12x4 sets

**rack came available but by the time I wiped my stuff down, someone jumped on it...so I stole a random bar and just found some floor. Lol

Deadlifts
95x5-gotta warm up my hammies
135x5
185x5
225x5
255x3x4 sets
185x5
135x10

Supported TBar rows
2 plates x6x2 sets
2plates +10lbs x5x2 sets

SS w/ DB curls
20x12x3 sets

Single cable lat pulldowns
50x12x3 sets

SS w/ Facepulls
50x12x3 sets

Seated cable row
120x12x3 sets

Cable crunches
80x15x4 sets



Here are my table before and after pics

[KittyO1]

Bench
45/75x10
95x5
115x5
125x3
130x3x4 sets
95x10x2

DB bench
50x8x3 sets

Incline bench
95x6x4 sets

Cable flyes
25x12x3 sets

Machine dips
2pps x10x3 sets

SS w/ lateral raises
5x20x3 sets

Overhead cable extensions
50x12x3 sets

Cable crunches
72.5x12x4 sets

Cardio

[KittyO1]

What does your cardio consist of, Kitty? LISS or ?

Currently it’s just LISS about 45 mins a week. Since I’m building calories.

[GirlyGymRat]

Getting it done!

[KittyO1]

Everything is pretty sore this week and shoulders really weren’t too excited for today. Good workout but just not the strength and endurance I wanted. Could also be that I strained my wrist a bit pulling nails out of some shiplap.

Push press
45x10
75x8
95x5
105x3
115x2
115x1
115x0
95x5

Klokov press
55x8x3 sets

SS
DB shoulder press
35x8-10x4 sets

Lateral raises
10x12x4 sets

SS
Arnold press
25x10x3 sets

Front lateral raises
10x12x3 sets

SS
Scott Press
25x12x3 sets

Front/side lateral raises
10x12x3 sets

SS
Machine reverse flyes
85x12x4 sets

Plate raises (front & side)
5x25

SS
Facepulls
52.5x12x3 sets

Cable single lateral raises
5x12x3 sets each arm

Machine lateral raises
40x10x3 sets

Cardio

[KittyO1]

Legs
Started with ab work to get core warmed up

Squats
45x8
95x8
135x5
165x3
185x3
195x3
205x3x3 sets
135x8

SS w/ banded long jumps 5 b/w each set

Good mornings
65x12x4 sets

SS w/ Banded long jumps

Split squat with front leg elevated
95x10x4 sets each leg

Leg press
4pps x 15
5pps x12
6pps x12x3 sets

SS w/ Single leg deadlifts
45x10x5 sets each leg

Hip thrusts
225x12x2
255x10

SS w/ lateral squat walks with hip circle
12x3 sets

Leg extensions
130x12x4 sets
90x to failure

Adductor
130x25
170x15x2


A fun cake order I did this week...

[KittyO1]

Holy cow! Is that King Cake inspired?

No, it’s a seven year old girl’s bday cake.

[KittyO1]

Are the parents crazy? That sugar is going to have kids BUZZING!

Ikr! I’m hoping most of the toppers just get thrown away. I try to cut as much sugar out of the icing without it being noticeable. It’s still not healthy by any means though. Lol

[wango]

Legs
Started with ab work to get core warmed up

Squats
45x8
95x8
135x5
165x3
185x3
195x3
205x3x3 sets
135x8

SS w/ banded long jumps 5 b/w each set

Good mornings
65x12x4 sets

SS w/ Banded long jumps

Split squat with front leg elevated
95x10x4 sets each leg

Leg press
4pps x 15
5pps x12
6pps x12x3 sets

SS w/ Single leg deadlifts
45x10x5 sets each leg

Hip thrusts
225x12x2
255x10

SS w/ lateral squat walks with hip circle
12x3 sets

Leg extensions
130x12x4 sets
90x to failure

Adductor
130x25
170x15x2


A fun cake order I did this week...

Now that’s a cake! Damn, I remember those candy bracelets from decades ago!

[KittyO1]

Now that’s a cake! Damn, I remember those candy bracelets from decades ago!

Thank you! Haha my son (13) was flipping out when he saw those. He said he loved them....not sure when he’s ever had one lol

[KittyO1]

Happy Monday! Productive weekend. We finished our island. Worked on a few other projects around the house. Today I went to the chiropractor at lunch because I woke up with some kinks. Probably why deads didn’t go as well as I wanted. Also, came home and fixed my dryer after work! Woohoo! I was worried that we’d have to pay a ton to have someone come out. God is good!!!

Deadlifts
45x8/95x5
135x5
165x3
195x3
225x3
245x1
265x1
276x0 tried twice but just wasn’t happening today
225x5

Supported TBar rows
100x6x3 sets
100x6, 55x10 dropset

SS w/ DB curls
20x12x4 sets

Single arm cable pulldowns
50x12x4 sets

SS w/ cable crunches
80x12x4 sets

Wide grip pulldowns
120x12x3 sets

Stretchers
100x12x3 sets

Seated cable row
120 x12x3 sets

DB row
70x6x3 sets

SS w/ concentration curls
25x10x3 sets

Cardio/ab work/rolling/stretching

[KittyO1]

Today’s workout had me hurting! Haha It was a great one!!

Bench
45/75x10
95x5
115x5
125x3
130x3
135x1
140x1
145x1
115x7

DB bench
50x8
55x6x2 sets

Incline bench
95x6x4 sets

Machine flyes
100x12x3 sets

Machine dips
2pps x10x3 sets

SS w/ DB kickbacks
15x12x3 sets

Cardio

[KittyO1]

Iso lat shoulder press
35x12
55x8
65x5
70x5x4 sets

SS w/ band Facepulls

DB shoulder press
40x5x3 sets
35x8

SS w/ Band over and backs

Machine lateral raises
50x6, 30x10 dropset (3 sets)

Cable single lateral raises
5x12x3 sets each arm

SS w/ cable crunches
100x12x3 sets

Rear delt destroyer set
25x60, 15x30, 10x20, 5x20, band hold/pulse (to tears lol- jk those come in the first 60 )

Face down front lateral raises
15x12, 10x15, 5x20 dropset- 2 sets

Cardio/abs/stretching/mobility

[kelkel]

Cardio/abs/stretching/mobility

That's the crap that's too hard for me.

[almostgone]

Legs
Started with ab work to get core warmed up

Squats
45x8
95x8
135x5
165x3
185x3
195x3
205x3x3 sets
135x8

SS w/ banded long jumps 5 b/w each set

Good mornings
65x12x4 sets

SS w/ Banded long jumps

Split squat with front leg elevated
95x10x4 sets each leg

Leg press
4pps x 15
5pps x12
6pps x12x3 sets

SS w/ Single leg deadlifts
45x10x5 sets each leg

Hip thrusts
225x12x2
255x10

SS w/ lateral squat walks with hip circle
12x3 sets

Leg extensions
130x12x4 sets
90x to failure

Adductor
130x25
170x15x2


A fun cake order I did this week...

I'm sure the cake was delicious, but SO MANY colors. Like Walt Disney regurgitated the whole palette of colors from Disney World!!

[KittyO1]

Kitty, you must hate your rear delts!

Haha ikr have you ever done meadow’s destroyer set? They do make them grow though! Just need to find something that works that well for my front and medial delts.

That's the crap that's too hard for me.

I completely understand that one! I have to plan time for it as much as I try to pretend it doesn’t matter...

I'm sure the cake was delicious, but SO MANY colors. Like Walt Disney regurgitated the whole palette of colors from Disney World!!

Rofl for real! Seven year olds don’t think about that when they are picking out their cakes though.

[KittyO1]

Sorry for the lack of updates. I trained legs Friday. Went with daughter to get a pick up a dresser for a project this weekend...had some ER fun due to her first kidney stone-middle of the night of course-bc that’s when they come right? Passed quickly luckily. She’s a tough cookie!!

This weeks training is a deload/active recovery week. Hitting the muscle groups but lighter & higher reps as well as a lot of rolling and stretching while maintaining my usual levels of cardio. Coach did increase calories again. Weight started to drop again.

[wango]

Sorry for the lack of updates. I trained legs Friday. Went with daughter to get a pick up a dresser for a project this weekend...had some ER fun due to her first kidney stone-middle of the night of course-bc that’s when they come right? Passed quickly luckily. She’s a tough cookie!!

This weeks training is a deload/active recovery week. Hitting the muscle groups but lighter & higher reps as well as a lot of rolling and stretching while maintaining my usual levels of cardio. Coach did increase calories again. Weight started to drop again.

Your daughter must be a chip off the block. Is she lifting yet?

[KittyO1]

Your daughter must be a chip off the block. Is she lifting yet?

I like to think so ...sadly no. She did for a little while with a boyfriend but that ended and now she’s sworn off it. Lol Hopefully eventually bc she did actually like lifting there for a little while.

[wango]

I’m so happy the school I teach at has a nice strength program for both the boys and girls. A few years back they really stepped it up with the young ladies by adding cleans, squats and deadlifts. I cringed though when I walked by and saw some of their form (the guys as well) as they were new to deadlifting. I donated a half a dozen hex bars.

It’s the coolest thing walking by & watching them perform their lifts with flawless form (I’m obsessed with perfect mechanics, lol).

I’m sure you’ll motivate your daughter to get back into it again.

[KittyO1]

I’m so happy the school I teach at has a nice strength program for both the boys and girls. A few years back they really stepped it up with the young ladies by adding cleans, squats and deadlifts. I cringed though when I walked by and saw some of their form (the guys as well) as they were new to deadlifting. I donated a half a dozen hex bars.

It’s the coolest thing walking by & watching them perform their lifts with flawless form (I’m obsessed with perfect mechanics, lol).

I’m sure you’ll motivate your daughter to get back into it again.

That is great! My son will be going into high school next year and I have been encouraging him to take weightlifting class. The teacher is supposed to be very good/experienced. I have tried teaching him just a simple bodyweight squat but poor kids legs are 3/4th of his height and he soooooooooo awkward about it. I couldn’t figure out how to fix it. Hubby is built the same but he doesn’t exercise at all. He’s gone maybe 3x’s in the 13 years that I’ve been going.

[tarmyg]

He’s gone maybe 3x’s in the 13 years that I’ve been going.

Sounds like my wife. 21-years and when I go to the gym she drinks wine. Still wears same size as in high school which I have told her to keep to herself

[wango]

That is great! My son will be going into high school next year and I have been encouraging him to take weightlifting class. The teacher is supposed to be very good/experienced. I have tried teaching him just a simple bodyweight squat but poor kids legs are 3/4th of his height and he soooooooooo awkward about it. I couldn’t figure out how to fix it. Hubby is built the same but he doesn’t exercise at all. He’s gone maybe 3x’s in the 13 years that I’ve been going.

My students love weight training class!!! Our teacher is a great and knowledgeable guy & really caring. I deal with the older kids in my Anatomy class & we talk lifting/diet all of the time. I get a kick out of putting “ultimate gym failures” up on the screen to brighten the mood. I’ve put up Jay Cutler going through his daily diet/meal prep and so many of the kids are seriously enthralled, lol.

Gawd, I was horrible at squatting and preferred leg presses.

Next year there should be some normalcy. I can’t believe this year’s freshmen haven’t been on our campus yet, very weird! Best wishes to your son!

[KittyO1]

Sounds like my wife. 21-years and when I go to the gym she drinks wine. Still wears same size as in high school which I have told her to keep to herself

Ugh yes!!! It’s just not fair! He lost about 60lbs without doing anything...here I am busting my butt week after week and no one would ever know! So not fair!

My students love weight training class!!! Our teacher is a great and knowledgeable guy & really caring. I deal with the older kids in my Anatomy class & we talk lifting/diet all of the time. I get a kick out of putting “ultimate gym failures” up on the screen to brighten the mood. I’ve put up Jay Cutler going through his daily diet/meal prep and so many of the kids are seriously enthralled, lol.

Gawd, I was horrible at squatting and preferred leg presses.

Next year there should be some normalcy. I can’t believe this year’s freshmen haven’t been on our campus yet, very weird! Best wishes to your son!

That’s great! Sucks about the schools this year. It really is detrimental to the ones who haven’t been able to go! I’m grateful we live in a small town and they went back fulltime fairly quickly.

I love me some leg press’ can definitely concentrate more on hitting the right muscles. Squats are literally full body, mind and cardio! Hahaha

[KittyO1]

Training has been going well...I did have a stomach bug after my last update and then a minor fender bender. Car was old so they totaled it. Had to get a new car. Did get a car that I’ve been dreaming of for years- a 4 Runner! Absolutely love it but sure miss my hybrid Camry’s gas mileage! Lol

[KittyO1]

Going from a gas sipper to an SUV can be a big transition in a lot of ways! Braking distance, MPG, visibility... I used to own both a F-150 extended cab 4x4 and a Honda CRX (the little two seater from the 90's). Big difference and each time I switched from one to the other, I had to go over the list of things lol! But great that you got your dream car!

Absolutely! Turn radius too...took me a little while to feel comfortable parking haha

[KittyO1]

Funny story from the gym this morning

Boy to training partner behind me in the gym (probably early 20’s)-“they put that big arch in their back so they don’t have very far down to go...so it looks like they’re strong”

This was right after I finished my last top set on bench. I just laughed and kept on. I wanted to educate them but I kept my mouth closed. Funny thing was their top sets were only 145- 10lbs more than mine. Good reminder to never stop learning! There’s always something you don’t know!

[wango]

Funny story from the gym this morning

Boy to training partner behind me in the gym (probably early 20’s)-“they put that big arch in their back so they don’t have very far down to go...so it looks like they’re strong”

This was right after I finished my last top set on bench. I just laughed and kept on. I wanted to educate them but I kept my mouth closed. Funny thing was their top sets were only 145- 10lbs more than mine. Good reminder to never stop learning! There’s always something you don’t know!

Lol Kitty. Hey, always best to take the high road.

The last time my shoulder allowed me to do incline bench, the woman next to me kicked my ass. I’m happy she didn't point and laugh. Of course she made me re-rack her weights and fill her water bottle, but at least she didn’t laugh at me.

[KittyO1]

Lol Kitty. Hey, always best to take the high road.

The last time my shoulder allowed me to do incline bench, the woman next to me kicked my ass. I’m happy she didn't point and laugh. Of course she made me re-rack her weights and fill her water bottle, but at least she didn’t laugh at me.

Haha I love it! I wouldn’t have paid any attention to how much they were benching until he wanted to throw shade. My arch isn’t even anything crazy.

[wango]

Could she have been laughing on the inside?

Probably while I wiped down her bench and re-tied her shoes for her.

[KittyO1]

Rest of the week didn’t go as planned. Ended up taking the last half off from training due to a head cold. This dang pollen!! Lol Over the worst part now so should be back at it on Monday. Weight dropped this week- I was happy but coach was not! Lol I’m still working on my mindset...this junk is hard!

[wango]

Rest of the week didn’t go as planned. Ended up taking the last half off from training due to a head cold. This dang pollen!! Lol Over the worst part now so should be back at it on Monday. Weight dropped this week- I was happy but coach was not! Lol I’m still working on my mindset...this junk is hard!

Sorry to hear. Yeah this pollen is a pain. Here’s to a better week next week.

[KittyO1]

Sorry to hear. Yeah this pollen is a pain. Here’s to a better week next week.

Thank you! I was better last week and feel pretty much 100% this week. I was able to train all week last week but failed to log on here. Started a log on another forum so it’s been taking my attention.

[KittyO1]

Hope you guys are doing well! Been doing some work to try to help with the hip issues I’ve been dealing with for a couple (or few) years now. The injury obviously won’t go away but I have some imbalances/tight areas from compensating from the pain. My left psoas is tight, while my right one is basically lazy. The right side is the one that had the impingement and has a torn labrum. So I’ve been working on trying to restore balance.

Here’s today’s workout- was a pretty good session

Flat bench
45x15
75x8
95x8
115x5
125x3
135x3
140x1
135x3x3 sets
115x8
95x8 pause
(Got in my head and really struggled with 140-didn’t get a full 2nd rep. So went back to 135 to be able to get sets of 3)

Flat DB bench
55x7
55x6
55x5
(Each of these were just before failure)

Incline bench
95x7x4 sets

Machine flyes
115x10x3 sets
100x10x2 sets

Plate loaded dip machine
2 plates per side x10x4 sets

SS with DB kickbacks (palm away)
15x12x4 sets

Cable crunches
75x12x4 sets

Decline sit-ups
4 sets of 8-12

Cardio

Stretching/mobility work

[Hughinn]

Hope you guys are doing well! Been doing some work to try to help with the hip issues I’ve been dealing with for a couple (or few) years now. The injury obviously won’t go away but I have some imbalances/tight areas from compensating from the pain. My left psoas is tight, while my right one is basically lazy. The right side is the one that had the impingement and has a torn labrum. So I’ve been working on trying to restore balance.

Here’s today’s workout- was a pretty good session

Flat bench
45x15
75x8
95x8
115x5
125x3
135x3
140x1
135x3x3 sets
115x8
95x8 pause
(Got in my head and really struggled with 140-didn’t get a full 2nd rep. So went back to 135 to be able to get sets of 3)

Flat DB bench
55x7
55x6
55x5
(Each of these were just before failure)

Incline bench
95x7x4 sets

Machine flyes
115x10x3 sets
100x10x2 sets

Plate loaded dip machine
2 plates per side x10x4 sets

SS with DB kickbacks (palm away)
15x12x4 sets

Cable crunches
75x12x4 sets

Decline sit-ups
4 sets of 8-12

Cardio

Stretching/mobility work

I break down the chest and shoulders similar to you. But I do core and abdomen work on lower body days instead of chest and shoulders. And always incorporate overhead pressing into chest days.

The reason is that I found having sore abs sucks when I'm trying to squat or deadlift. But sore shoulders ain't so bad.

I like your break out though. Very similar to mine.

[KittyO1]

I break down the chest and shoulders similar to you. But I do core and abdomen work on lower body days instead of chest and shoulders. And always incorporate overhead pressing into chest days.

The reason is that I found having sore abs sucks when I'm trying to squat or deadlift. But sore shoulders ain't so bad.

I like your break out though. Very similar to mine.

Thanks! That is smart with the ab work. Sore abs definitely suck on squat day. I don’t seem to have as much trouble with them on deadlift day but I do often switch up which day I train abs -honestly depending on which day I have time for more than 1-2 sets. I use to add shoulders on chest day too but found they were still sore when it was time to work them again

[KittyO1]

So apparently everyone is realizing they fell off the wagon with the new year resolutions and summer is around the corner- because the gym is getting more and more busy. I was more or less making up my workout as I went on today due to lack of options. Still had a good workout.

Worked in a good bit of stretching and other work for my hips.

Conv. Deadlifts
45x8
95x8
135x5
185x3
225x3
255x3
275x1
255x3x4 sets

Single arm high row
80x10x4 sets

Supported TBar rows
2 plates x7x4 sets

Wide grip pulldowns
120x12x4 sets

Seated cable row
120x12x4 sets

Straight arm pulldowns
57.5x12x4 sets

Concentration curls
25x8x4 sets

DB curls
20x12x3 sets

Cardio

[KittyO1]

That's a good back day for the gym being busy!

Thanks! It was! Wanted more in Deads but what’s new?!