Kitty’s Log

[KittyO1]

I’ve decided to finally do a log on here! Need to motivation and accountability! Progress has been slow for me for a while. It gets mentally exhausting sometimes because I feel like I’m not progressing but looking back, I can see the changes.

I started this journey over 200lbs and never touching a weight. Lost about 75lbs, most by not eating, got in the gym and fell in love with lifting! Years of very low calories and no plan in the gym or knowledge of nutrition, I didn’t accomplish much. I started reading, asking questions, and learning...things started to change and progress. I ran my first bulk in 2010 and since then, I have continued to put on muscle and lose very little fat regardless of what I do. I do however have an autoimmune thyroid disease that plays a big role in this.

Anyways, on with the good stuff!

Training schedule is 4 days of lifting M,T,Th,
& Fri. (Upper/Lower split)
Most days, training is high density but I do occasionally switch it up depending on if training alone and unable to really do giant sets.

Most days I have a whopping 45 mins to get in and out of the gym so I try to pack in as much as possible! I can usually get back to do a little cardio before work. (About 20 mins)

Nutrition- I just switched from IF back to the 4-5 meals a day. Weekends more like 2 possibly 3 meals but calories/macros stay the same.
150p/150c/60f= 1740calories

Currently, I’m trying to work my calories back up to 1800. I had gotten down to 1300 calories. Gotta revamp before I loose my mind! [emoji23]

[Capebuffalo]

Ha ha. Glad you are back. Now start killing it.

[KittyO1]

Monday
Up 4:20 am. Gym from 5-5:45am & cardio 6:35-6:55
Warmup bench/rows- 6 mins

Giant set 1 - 4 rounds
*as many rounds as possible in 12 mins
Bench 115x8,7,7,6
Bent over row 100x10x4 sets
Decline sit-ups 12x4 sets
*1 min rest*

Giant set 2 - 4 rounds
*as many rounds as possible in 12 mins
ISO lat high row 90x10,9,8,8
ISO lat Shoulder press 50x10,10,8,6
Lying leg raises w rev crunch 12-15 x4 sets
*1 min rest*

Giant set 2 - 6 rounds
*as many rounds as possible in 12 mins
Db lateral raises 15x12x2, 10x12x4
Db curls 15x15x6
Db overhead extensions 15x15x6
Db rev flyes 10x12x6
*30 secs rest*

Post workout meal
Overnight oats

Meal 2
Meatballs and broccoli


Meal 3
burrito bowl


Meal 4- dinner
Grilled chicken breast and orzo salad with asparagus and spinach

*missed what should have been meal 4
- don’t typically have this much beef in a day but that’s what was available. Lol

[KittyO1]

Today
Up at 4:25am
Gym 5:05-5:50am & cardio 6:40-7am

Superset 1
Leg press
480x12
570x12
660x10
750x8, 615x12, 480x15, 390x20 Dropset

Single leg Glute bridge
4 sets of 12

Superset 2
Walking lunges
70x12x4 sets

Lateral squat walks w band
12x4

Superset 3
Leg extensions
110x12x6 sets

Leg curls
90x12x6 sets

Finished with some Glute/hip rehab work



Meals 1-4 will be same as yesterday
Dinner will be Shrimp, brown rice, and zucchini.

[Mooseman33]

very nice work. what time do u go to sleep at night?

4am is very early, i get up at 5 and could not think of getting up earlier.

[ghettoboyd]

very nice work. what time do u go to sleep at night?

4am is very early, i get up at 5 and could not think of getting up earlier.

I get up at 3am and it fucking sucks...I’m asleep by 8pm cus of it...

[Bio-Active]

Nice I’ll sub this and follow along too

[Capebuffalo]

Nice booty. I mean glutes . Quads are sweeping. Nice work.

[KittyO1]

very nice work. what time do u go to sleep at night?

4am is very early, i get up at 5 and could not think of getting up earlier.

Not early enough. Usually 10-10:30 but 11 some nights.

I get up at 3am and it fucking sucks...I’m asleep by 8pm cus of it...

Wow!! That’s early!!

Nice I’ll sub this and follow along too

Thanks for joining!

Nice booty. I mean glutes . Quads are sweeping. Nice work.

Haha thanks!

[KittyO1]

Happy Wednesday! We’re halfway through!

Got to sleep until 5:45 this morning! Always enjoy the extra sleep!

Today was cardio only. Got in 25 mins on the stair climber.


Went at lunch to train a friend/coworker that’s trying to get started in the gym. I’ve been helping her for a couple of months now and she’s improving greatly!! We did upper body. I have to train with her to keep the gym staff happy so I tried to keep it lighter so it won’t interfere with my training tomorrow.

Wide grip pulldowns 100x12x3
Db Bench 40x12, 45x10x2
Machine Row 145x12x3
Peck deck 90x15x3
Hyper extensions 4 sets of 12
Db shoulder press 30x12x4
Reverse peck deck 75x12x3

Breakfast was overnight oats

Meal 2: meatballs & broccoli

Meal 3: chicken and orzo salad


Meal 4: Korean beef street tacos with cabbage and avocado

[Obs]

I get up at 3am and it fucking sucks...I’m asleep by 8pm cus of it...

That is unnatural.
Screws with the cicadian rhythm.
3 o'clock is satans hour.

[PeanutbutterDC]

That is unnatural.
Screws with the cicadian rhythm.
3 o'clock is satans hour.

If I'm awake at 3am it's bc I haven't gone to bed yet

[Mooseman33]

agree, if im up at three that usually means there is a binge going on and will be awake for days.

[Obs]

If I'm awake at 3am it's bc I haven't gone to bed yet

This is when the dark feelings come out and you get the feeling the demons are looking in your windows.

Sorry bout that btw.

[KittyO1]

Man, it was sooooo hard to get out of bed today!! No excuses though! Just took a few extra sips of my pwo! Lol Once I got the blood pumping it was good! Had an awesome pump at the end!

Up at 4:25 Gym from 5:05-5:50
Upper body day 2:

5 min warmup

Giant set 1:
(12 mins - 4 rounds)
Db bench 50x8,8,8,7
Db row 65x8x4 sets
Plank 30 secs x4
**1 min rest before repeating**

Giant set 2:
(10 mins - 4 rounds)
Wide grip pulldowns 120x10x4 sets
Standing Db press 25x12,12,10,10
Cable crunches 90x12x4 sets
**1 min rest before repeating**

Giant set 3:
(11 mins - 4.5 rounds)
Machine reverse flyes 85x12x5 sets
Machine lateral raises 35x12x5 sets
Db curls 20x10x4 sets
Db overhead extensions 20x10x4 sets
**30 secs rest before repeating**



Went back to the gym after getting son on the bus, just to discover I left all of my food at the house. So, drove back home and had to head straight to work! No cardio for me! Ugh!

Edit forgot to mention meals

Meal 1: overnight oats

Meal 2: meatballs with tzatiki

Meal 3: grilled chicken with orzo salad

Meal 4: tbt? Probably grilled chicken and zucchini. I have it written on the weekly menu for the family but I don’t remember.

[Proximal]

Man, it was sooooo hard to get out of bed today!! No excuses though! Just took a few extra sips of my pwo! Lol Once I got the blood pumping it was good! Had an awesome pump at the end!

Up at 4:25 Gym from 5:05-5:50
Upper body day 2:

5 min warmup

Giant set 1:
(12 mins - 4 rounds)
Db bench 50x8,8,8,7
Db row 65x8x4 sets
Plank 30 secs x4
**1 min rest before repeating**

Giant set 2:
(10 mins - 4 rounds)
Wide grip pulldowns 120x10x4 sets
Standing Db press 25x12,12,10,10
Cable crunches 90x12x4 sets
**1 min rest before repeating**

Giant set 3:
(11 mins - 4.5 rounds)
Machine reverse flyes 85x12x5 sets
Machine lateral raises 35x12x5 sets
Db curls 20x10x4 sets
Db overhead extensions 20x10x4 sets
**30 secs rest before repeating**



Went back to the gym after getting son on the bus, just to discover I left all of my food at the house. So, drove back home and had to head straight to work! No cardio for me! Ugh!

Edit forgot to mention meals

Meal 1: overnight oats

Meal 2: meatballs with tzatiki

Meal 3: grilled chicken with orzo salad

Meal 4: tbt? Probably grilled chicken and zucchini. I have it written on the weekly menu for the family but I don’t remember.

Damn. I see some sweet bicep & deltoid potential there!

[KittyO1]

Damn. I see some sweet bicep & deltoid potential there!

Thanks! Slowly...so very slowly getting some delts. Lol

[Proximal]

Thanks! Slowly...so very slowly getting some delts. Lol

Nothing wrong with slow. It's all about the finished product!

[Capebuffalo]

What are your goals Mrs. Kitty?

[KittyO1]

What are your goals Mrs. Kitty?

Guess I never did cover that huh?! I want to get my body fat down a good bit- about 15-18% then run my first cycle of var.

[KittyO1]

Happy Friday guys! Slept until 5:45 this morning! I’m off on Fridays so just getting son to school, then daughter and I have a little breakfast/hangout of her choosing. She’s graduating this year so I try to enjoy what little time I get with her! Then off to train friend that I trained Wednesday. Today I did mostly lower body and core with her. Seemed like everyone else had the same idea so we had to bounce around a bit.

Single Leg press 255x12-15x4 sets
Lying leg curls 70x12x4 sets
Glute kickbacks 50x12x4 sets
Hypertension 4 sets of 12

Tri set (3 rounds)
Farmer carries 45’s x50 yards
Single arm carries 45 25 yards each side
Overhead carries 45x 50 yards

Glute/ab giant set (3 rounds)
12 Banded lateral squat walks
12 fire hydrants (each side)
12 kickbacks (each side)
12- 10lb Plate twists with legs elevated
45 sec Plank

She left and I added a little.

Back Squats
95x10
135x5
165x5
185x5x3 sets
**these felt super heavy today so I didn’t go any heavier

Deadlifts
185x5
205x5
225x5x2 sets

Meal 1: Protein shake with strawberries and peanut butter

Meal 2: Grilled chicken thighs and asparagus

Now for my favorite thing with the fam...

[PeanutbutterDC]

Sounds like a near perfect day!

[KittyO1]

Sounds like a near perfect day!

It was!!

[Proximal]

Happy Friday guys! Slept until 5:45 this morning! I’m off on Fridays so just getting son to school, then daughter and I have a little breakfast/hangout of her choosing. She’s graduating this year so I try to enjoy what little time I get with her! Then off to train friend that I trained Wednesday. Today I did mostly lower body and core with her. Seemed like everyone else had the same idea so we had to bounce around a bit.

Single Leg press 255x12-15x4 sets
Lying leg curls 70x12x4 sets
Glute kickbacks 50x12x4 sets
Hypertension 4 sets of 12

Tri set (3 rounds)
Farmer carries 45’s x50 yards
Single arm carries 45 25 yards each side
Overhead carries 45x 50 yards

Glute/ab giant set (3 rounds)
12 Banded lateral squat walks
12 fire hydrants (each side)
12 kickbacks (each side)
12- 10lb Plate twists with legs elevated
45 sec Plank

She left and I added a little.

Back Squats
95x10
135x5
165x5
185x5x3 sets
**these felt super heavy today so I didn’t go any heavier

Deadlifts
185x5
205x5
225x5x2 sets

Meal 1: Protein shake with strawberries and peanut butter

Meal 2: Grilled chicken thighs and asparagus

Now for my favorite thing with the fam...

There's you fishing here & Clarky fishing on Marcus 's HIT thread.

Those pictures are infectious!

[KittyO1]

Good morning! Sorry for the delay in posts! I hope you’re all doing well! I will try to catch up...I’ve been quite busy! Saturday my son had a contest for band out of town, then we went to my mother-in-laws. Once we got home we smoked a lot of meat(2 whole chickens, some ribs, and a pork shoulder) also went fishing again. Sunday was church as well as a small group that we have at our house Sunday nights. It was a great weekend!!

Yesterday-back to the usual schedule
Up at 4:25 lifting from 5-5:45 & cardio 6:40-7

Back/shoulders

Giant set 1: (12 mins)
• Supine Rows
5 sets of 12(slow with holds)
• Seated Arnold press
25x15, 30x12-15x4 sets
• 30 sec plank -4 sets
**1 min rest before repeating**

Giant set 2: (12 mins)
• wide grip pulldowns
120x10x4 sets
• standing Db press
20x12x4 sets
• cable crunches
90x12x4 sets
**1 min rest before repeating**

Superset (10 mins)
• Machine reverse flyes
75x12-15 x6 sets
• Machine lateral raises
35x12-15x6 sets
** 30 secs rest**

Cardio- stair climber

Meal 1: overnight oats
Meal 2: meatballs
Meal 3: smoked chicken, sweet potato, and sugar snap peas
Meal 4: prime rib sandwich

Very busy day at work as well as a busy night at home. Have a big cake order this week that I had to get started on and I also do lab work on the side for my regular job(orthodontics) I had several things I had to finish before today.

Today....
Up at 4:30- hit the snooze! Lol Dragging a bit

Gym 5:10-5:50

Lower body day(along with everyone else in the gym apparently)

Giant set 1: (12 mins)
• Walking lunges
60x16x4 sets
• Glute cable kickbacks
70x12x4 sets
• banded lateral squat walks 4 sets of 12
**1 min rest before repeating)**

Giant set 2:
• Leg extensions
115x12x6 sets
• Seated leg curls
95x10x6 sets
• Calf raises
6 sets of 20
** 30 secs rest**

Superset
• Single leg elevated Glute bridge
4 sets of 12 each leg
• Glute bridge with abduction at top
4 sets of 20
** no rests **

Meal 1: overnight oats
Missed meal 2
Meal “3” will be Smoked Chicken, sweet potato, and sugar snap peas
Meal 4 will be grilled chicken thighs and broccoli

Have an amazing day!!

[KittyO1]

Pic from some of the smoked meat

Side note- I’m having some major plantar fasciitis issues in my right foot right now. I’ve been trying to pay attention to how is stand/walk as well and using a lacrosse ball. Anyone have any advice or suggestions?

[KittyO1]

This is so how I feel lately! [emoji23][emoji24]

[KittyO1]

Cardio only today. Walked at lunch and then again after dinner. Had to work early so no faster cardio this am.

Meal 1: overnight oats
Meal 2: smoked chicken, sweet potatoes, and peas
Meal 3: chicken and spring mix

Cherish every moment you get with your family/friends! Time goes by so fast!

[Capebuffalo]

Where are you Mrs. Kitty?

[PeanutbutterDC]

Where are you Mrs. Kitty?

You beat me to it. I was wondering the same thing

[KittyO1]

Hey guys! Sorry it’s been soooo long. Dropping back in...I dropped off to take a much needed mental break from social media...then ended up having surgery as well as becoming a rep for a sup company. (Black Lion Research) I missed you guys so wanted to say hello!

[kelkel]

Glad you're back! And congrats on the rep thing!

Stick around please!

[KittyO1]

Glad you're back! And congrats on the rep thing!

Stick around please!

Thank you! I’ll do my best! Haha

[KittyO1]

Update-so went off and had an additional surgery. Hysterectomy this time! Fun stuff right after the big shut down too! So 15 weeks off the gym-most of it training at home and only 4-5 weeks off training completely. This is week 2 back. I have found a new GP and she started me in desiccated thyroid meds and bhrt. For now the bhrt just includes testosterone. I will go back in a couple of weeks to check how my body is responding. Libido is sky high, strength is coming back crazy fast and energy/hair loss is slowly improving. Over the past year I have put on 10 lbs that I can’t seem to shake regardless of what I do. Hoping the bhrt and thyroid will set things straight! Tired of spinning my wheels and not getting anywhere!

[almostgone]

Update-so went off and had an additional surgery. Hysterectomy this time! Fun stuff right after the big shut down too! So 15 weeks off the gym-most of it training at home and only 4-5 weeks off training completely. This is week 2 back. I have found a new GP and she started me in desiccated thyroid meds and bhrt. For now the bhrt just includes testosterone. I will go back in a couple of weeks to check how my body is responding. Libido is sky high, strength is coming back crazy fast and energy/hair loss is slowly improving. Over the past year I have put on 10 lbs that I can’t seem to shake regardless of what I do. Hoping the bhrt and thyroid will set things straight! Tired of spinning my wheels and not getting anywhere!

That sounds like you're on a good plan, Ms. Kitty. The bhrt should definitely give you a boost and it sounds like the dessicated thyroid is doing you well w/o having to take levothyroxine tabs.

It will be interesting to hear how your lab values change and how you are feeling.

[KittyO1]

Welcome back! Life does sometimes get in the way.

BTW are you still repping for Black Lion?

Yes I am! Let me know if you need a discount code!

That sounds like you're on a good plan, Ms. Kitty. The bhrt should definitely give you a boost and it sounds like the dessicated thyroid is doing you well w/o having to take levothyroxine tabs.

It will be interesting to hear how your lab values change and how you are feeling.

Thank you! They aren’t the quickest at emailing my lab work so I think I’ll just ask to take pics of it this next time. The Nurse practitioner started me on levo first but when I went to start bhrt I saw the dr and discussed my lab results as well. She swapped me to the NP thyroid! I’m very glad! Much prefer desiccated over synthetic.

[kelkel]

Glad you're back and OK!

[Bio-Active]

Welcome back and glad to hear you are ok!

[Capebuffalo]

Hey. Miss Kitty

[KittyO1]

Glad you're back and OK!

Welcome back and glad to hear you are ok!

Hey. Miss Kitty

Thanks guys!! Good to be back!