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  1. #121
    Registered User KaylaElizabeth's Avatar
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    Hey y'all, so at the last minute I decided to get off my ass and workout!-AND clean my room, who am I?

    Today's Workout:

    Bench Press:
    1x5 bar
    1x12 65
    1x6 85
    1x3.5 96
    fail 1x105
    -this is where I quit for the day
    here is where I made a comeback vv
    1x5 85
    1x10 75
    1x12 65
    1x20 55

    CGBP:
    1x10 65
    1x10 65
    1x10 65
    1x10 65
    1x10 65

    Bent Row:
    1x6 bar 3-2-3-2 tempo
    1x10
    1x12

    Underhand Bent Row- same tempo
    1x8 bar
    1x10
    1x12

    Tbar Row:
    1x12 70
    1x12 70
    1x12 70
    1x12 70

    Curls:
    1x21 10 lbs/hand
    1x21
    1x15 10/hand hammer curls
    1x15

    Standing Tricep Ext:-supersetted with upright row
    1x10 30
    1x10
    1x10
    1x10

    Upright Row:
    1x12 20
    1x12
    1x12
    1x12
    Competing this August with the NPC.

    Current Lifts on this cut.. BW approx 125
    Squat: 215lbx1
    Bench: 125lbx1
    DeadLift:215lbx1

    I like food. I like coffee.
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  2. #122
    Registered User KaylaElizabeth's Avatar
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    Hey y'all. Just thought I would stop in and share some numbers with you guys. My official weigh in day is now on wednesdays! It is also my day 15 into keto!- Day six operation photoshoot!

    -Weighed in at 122 pounds, not too happy- but I know I am in keto so, Imma keep truckin

    May 12, 2014
    chest- 31.75 in below belly button- 31.5 in 1 inch above belly button waist- 27.0 in hips- 37.5 in r top thigh- 23.5 in l top thigh- 23.5 in r thigh- 20.5 in l thigh- 20.5 in unflexed r bicep- 12.0 in unflexed l bicep- 12.0 in flex r bicep- 12.5 in flex l bicep- 12.5 in r calf- 13.0 in l calf- 13.0 in shoulers-38.5 in r forearm- 9.5 in l forearm- 9.5 in


    June 10, 2014
    chest 31in, below belly button 30 in, 1 inch above 26.5, hips 35.5, r top thigh 22 in, l top thigh 22, r thigh 21, l thigh 21, unflexed right bicep 11.5, unlflexed left bicep 11.5, flexed r bicep 12, flexed left bicep 12, r calf 13.5 l calf 13.5, shoulders 39.5 r forearm 9.5 l forearm 9.5


    July 9, 2014
    Chest 31 in, 1 in below belly button 29.5 in, 1 inch above belly button-26.25, across navel 28.75, hips 35.5, lovehandles 32.5, r top thigh 22.25, l top thigh 22.25, r thigh 20.5, l thigh 20.5, unflexed r bicep 11, unflexed l bicep 11 in, flexed right bicep 11.75, flexed l bicep 11.75, r calf 13.5, l calf 13.5, r forearm 9.25 in, l forearm 9.25. shoulders 39.0


    Odd progress over the last few months, but still progress as well.
    Competing this August with the NPC.

    Current Lifts on this cut.. BW approx 125
    Squat: 215lbx1
    Bench: 125lbx1
    DeadLift:215lbx1

    I like food. I like coffee.
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  3. #123
    Registered User workingthedream's Avatar
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    Location: Melbourne, Victoria, Australia
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    Originally Posted by KaylaElizabeth View Post
    Hey y'all. Just thought I would stop in and share some numbers with you guys. My official weigh in day is now on wednesdays! It is also my day 15 into keto!- Day six operation photoshoot!

    -Weighed in at 122 pounds, not too happy- but I know I am in keto so, Imma keep truckin

    May 12, 2014
    chest- 31.75 in below belly button- 31.5 in 1 inch above belly button waist- 27.0 in hips- 37.5 in r top thigh- 23.5 in l top thigh- 23.5 in r thigh- 20.5 in l thigh- 20.5 in unflexed r bicep- 12.0 in unflexed l bicep- 12.0 in flex r bicep- 12.5 in flex l bicep- 12.5 in r calf- 13.0 in l calf- 13.0 in shoulers-38.5 in r forearm- 9.5 in l forearm- 9.5 in


    June 10, 2014
    chest 31in, below belly button 30 in, 1 inch above 26.5, hips 35.5, r top thigh 22 in, l top thigh 22, r thigh 21, l thigh 21, unflexed right bicep 11.5, unlflexed left bicep 11.5, flexed r bicep 12, flexed left bicep 12, r calf 13.5 l calf 13.5, shoulders 39.5 r forearm 9.5 l forearm 9.5


    July 9, 2014
    Chest 31 in, 1 in below belly button 29.5 in, 1 inch above belly button-26.25, across navel 28.75, hips 35.5, lovehandles 32.5, r top thigh 22.25, l top thigh 22.25, r thigh 20.5, l thigh 20.5, unflexed r bicep 11, unflexed l bicep 11 in, flexed right bicep 11.75, flexed l bicep 11.75, r calf 13.5, l calf 13.5, r forearm 9.25 in, l forearm 9.25. shoulders 39.0


    Odd progress over the last few months, but still progress as well.
    nice work! from june to now your measurements overall do look consistent with a cut. maybe the weight could be due to something in your new supp regime
    1 Jan 14 - 106kg/233lbs - at my heaviest ever
    ...
    5 May 14 - 95.3kg/210lbs
    1 Jun 14 - 90.7kg/199.5lbs
    1 Jul 14 - 87.1kg/191.6lbs
    1 Aug 14 - 84.4kg/185.7lbs
    1 Sep 14 - 82.8kg/182.2lbs
    1 Oct 14 - 80.5kg/177.1lbs
    1 Nov 14 - 86kg/189lbs
    1 Dec 14 - 84.5kg/186lbs
    1 Jan 15 - 87.5kg/192.5lbs
    1 Feb 15 -
    1 Mar 15 -
    1 Apr 15 -
    1 May 15 -


    goal weight @ 17 May 15 : 165lbs/75kgs @14.5% b.f.

    Keto log - http://forum.bodybuilding.com/showthread.php?t=162777171&p=1264506141#post1264506141
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  4. #124
    Registered User KaylaElizabeth's Avatar
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    Originally Posted by workingthedream View Post
    nice work! from june to now your measurements overall do look consistent with a cut. maybe the weight could be due to something in your new supp regime
    That is possible, I didn't think of that. Thanks!
    Competing this August with the NPC.

    Current Lifts on this cut.. BW approx 125
    Squat: 215lbx1
    Bench: 125lbx1
    DeadLift:215lbx1

    I like food. I like coffee.
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  5. #125
    Registered User KaylaElizabeth's Avatar
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    Hey y'all. Had to go into work early this morning! Also had to bring mom to work because her car is in the shop. This already made for a tiring day. Not to mention the fact that I had to work 30 mins overtime... on my leg day. So I choose to do lighter weights because I felt weak from the lack of nutrition throughout the day. Lighter weights, but incorpotated in more excersizes. Feel like I kicked some serious butt. Maybe because I have only eated 700 calories today? Haha. Time to PIG OUT!!

    Today's Workout- ignore the baby weight

    Squats:
    1x10 bar
    1x10 65
    1x10 85
    1x10 115
    1x10 120
    1x10 120

    Goodmorning:
    1x10 45
    1x10 45
    1x10 45
    1x10 45
    1x10 45

    Pistol Box Squat:- per leg
    1x9 20
    1x9 20
    1x9 20
    1x9 20

    Supersetted with SLDL:
    1x12 45
    1x12 45
    1x12 45
    1x12 45

    Sumo Jump Squat:
    1x12 20
    1x12 45
    1x12 45
    1x12 45

    Hip Thrust:
    1x12 20
    1x12 20
    1x12 30
    1x12 30


    Now to scarf down the remainder of my calories and prepare for the weekend I was supposed to plan.
    Competing this August with the NPC.

    Current Lifts on this cut.. BW approx 125
    Squat: 215lbx1
    Bench: 125lbx1
    DeadLift:215lbx1

    I like food. I like coffee.
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  6. #126
    World Warrior TypeNirvash's Avatar
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    TypeNirvash is online now
    As long as it was tiring, the workout is fine Numbers aren't a big deal unless you're attempting to hit PRs!
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  7. #127
    Team Dad Bod klaximilian's Avatar
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    klaximilian is offline
    We all have bad days in the gym or days we just don't feel like working out. The important part is that you pushed yourself to get a workout in, even if you were just going through the motions.

    Keep at it Kayla.
    Snapchat/Instagram: Mimsthe3rd

    T/K Training Log: http://forum.bodybuilding.com/showthread.php?t=168429013
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  8. #128
    Registered User KaylaElizabeth's Avatar
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    KaylaElizabeth is offline
    Originally Posted by TypeNirvash View Post
    As long as it was tiring, the workout is fine Numbers aren't a big deal unless you're attempting to hit PRs!
    I defenetly have the jello legs! I made sure it was gonna be intense! Just what I needed to hear, thank you!
    Competing this August with the NPC.

    Current Lifts on this cut.. BW approx 125
    Squat: 215lbx1
    Bench: 125lbx1
    DeadLift:215lbx1

    I like food. I like coffee.
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  9. #129
    Registered User KaylaElizabeth's Avatar
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    Originally Posted by klaximilian View Post
    We all have bad days in the gym or days we just don't feel like working out. The important part is that you pushed yourself to get a workout in, even if you were just going through the motions.

    Keep at it Kayla.
    I was so pumped at work to workout all day, and then I had to work late.. and then I almost flipped my car on the interstate because of some dumbask. So, I got a workout in! Upper body tomorrow, and then next week... I switch back to wendlers 531 or one of the other routines I am looking at- seriously thinking about attempting kelei when I bulk!
    Competing this August with the NPC.

    Current Lifts on this cut.. BW approx 125
    Squat: 215lbx1
    Bench: 125lbx1
    DeadLift:215lbx1

    I like food. I like coffee.
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  10. #130
    Registered User KaylaElizabeth's Avatar
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    Weighed in at 121.4 with clothes on this morning, it's friday, I have a keto icecream sammich and a mayo egg bowl, it's benching day, and life is good.
    Competing this August with the NPC.

    Current Lifts on this cut.. BW approx 125
    Squat: 215lbx1
    Bench: 125lbx1
    DeadLift:215lbx1

    I like food. I like coffee.
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  11. #131
    Registered User workingthedream's Avatar
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    Originally Posted by KaylaElizabeth View Post
    Weighed in at 121.4 with clothes on this morning, it's friday, I have a keto icecream sammich and a mayo egg bowl, it's benching day, and life is good.
    Nice progress! you guys have so much more variety in keto friendly foods over there. Getting keto friendly ice cream in Australia consists of buying an ice cream maker and doing it yourself :-(
    1 Jan 14 - 106kg/233lbs - at my heaviest ever
    ...
    5 May 14 - 95.3kg/210lbs
    1 Jun 14 - 90.7kg/199.5lbs
    1 Jul 14 - 87.1kg/191.6lbs
    1 Aug 14 - 84.4kg/185.7lbs
    1 Sep 14 - 82.8kg/182.2lbs
    1 Oct 14 - 80.5kg/177.1lbs
    1 Nov 14 - 86kg/189lbs
    1 Dec 14 - 84.5kg/186lbs
    1 Jan 15 - 87.5kg/192.5lbs
    1 Feb 15 -
    1 Mar 15 -
    1 Apr 15 -
    1 May 15 -


    goal weight @ 17 May 15 : 165lbs/75kgs @14.5% b.f.

    Keto log - http://forum.bodybuilding.com/showthread.php?t=162777171&p=1264506141#post1264506141
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  12. #132
    Registered User KaylaElizabeth's Avatar
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    KaylaElizabeth is offline
    Originally Posted by workingthedream View Post
    Nice progress! you guys have so much more variety in keto friendly foods over there. Getting keto friendly ice cream in Australia consists of buying an ice cream maker and doing it yourself :-(
    NONO! I make it. 2 tbsp peanut butter, some instant coffee, 1 tbsp sugar free torani, 4 tbsp milled flax-- mix together, stuff in low carb tortilla, freeze overnight
    Competing this August with the NPC.

    Current Lifts on this cut.. BW approx 125
    Squat: 215lbx1
    Bench: 125lbx1
    DeadLift:215lbx1

    I like food. I like coffee.
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  13. #133
    Registered User KaylaElizabeth's Avatar
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    Hey y'all, yesterday was payday!! Whoot. I love making 9.60 usd an hour for sitting on my butt in the AC. Got to my boyfriends house around six and decided that we were gonna skip workout yesterday... (We went get massages instead) and do everything today!! Whose ready to deplete any existing glycogen stores with me? Back, Chest, Shoulders, Powercleans. Let's get after it.
    Competing this August with the NPC.

    Current Lifts on this cut.. BW approx 125
    Squat: 215lbx1
    Bench: 125lbx1
    DeadLift:215lbx1

    I like food. I like coffee.
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  14. #134
    ALL YOUR BASE xJellyBirdx's Avatar
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    Originally Posted by KaylaElizabeth View Post
    Whoot. I love making 9.60 usd an hour for sitting on my butt in the AC.
    I love your attention to specifics, and by that I mean the usd part hahaha. Glad the job is working out for you so far. On my way out the door yesterday I ran into an old co-worker. He wants to talk me up to his boss so they'll hire me. It is a manufacturing jo, 4x10 hour days, Fridays off, good pay to start, even better pay after 90 days. I need to get my butt down there 'cause I'm WAY under paid at my current job.
    "I don't believe you have to be better than everybody else. I believe you have to be better than you ever thought you could be." -Ken Venturi
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  15. #135
    Registered User KaylaElizabeth's Avatar
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    Originally Posted by xJellyBirdx View Post
    I love your attention to specifics, and by that I mean the usd part hahaha. Glad the job is working out for you so far. On my way out the door yesterday I ran into an old co-worker. He wants to talk me up to his boss so they'll hire me. It is a manufacturing jo, 4x10 hour days, Fridays off, good pay to start, even better pay after 90 days. I need to get my butt down there 'cause I'm WAY under paid at my current job.
    I hope you get it! I absolutely love my job. It don't feel like work because I love it!! haha. so repetitive.
    Competing this August with the NPC.

    Current Lifts on this cut.. BW approx 125
    Squat: 215lbx1
    Bench: 125lbx1
    DeadLift:215lbx1

    I like food. I like coffee.
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  16. #136
    Registered User KaylaElizabeth's Avatar
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    Whoohoo!! I survived the almost three hour workout session!! Today was brutal and I loved it. Today's preworkout was 400 mg of caffeine. Cardio this afternoon! Deadlift form still sucks, even with hooks. I believe its because my core is weak. Note to self- must work on this. Even sumo stance couldn't help me. Also, I was a dumbass on powercleans and almost hurt myself, so I practiced with the bar. Also, I hate that effing bar. It's twice as thick as a regular bar. I love my at home bar, no problems with grip on that one. Anyhow, here is today's workout.

    Today's workout:

    Deadlift:
    1x5 135
    1x5 145
    1x1 175
    1x1 185
    sumo stance 1x3 135

    Rack Pulls:
    1x5 135
    1x2 185
    1x2 185
    1x2 190
    1x1 200
    1x1 200

    Powercleans:
    1x5 bar
    1x5 bar

    Trap Bar Deadlift:
    1x3 1 plate
    1x5 1 plate
    1x2 1 plate
    1x5 1 plate
    failed attemped 1x1 2 plates

    Pullups- Assisted 90 lbs
    1x5
    1x4
    1x3
    1x2
    1x3
    1x4
    1x3

    Lat Pulldown- Reverse Grip
    1x15 70
    1x12 60
    1x10 50
    1x15 50

    Hyperextensions- weighted
    1x12 10 lb
    1x12 10
    1x12 10

    SLDL:
    1x8 40
    1x8 60
    1x6 deficit 10 inches bar

    Ab Circles- on pullup bar
    2x10 clockwise and counterclockwise

    Ab Feet L raise on pullup bar:
    1x10
    1x10

    Bench Press:
    1x10 bar
    1x5 65
    1x5 75
    1x4 85
    1x1 90
    1x1 100 PR

    Incline Bench Machine- boyfriends favorite- forced to participate
    1x8 machine
    1x8 machine plus 30
    1x8 machine plus 30
    1x8 machine plus 30

    Tricep Pushdown:
    1x10 60
    1x10 70
    1x8 60- reverse grip

    Cable Crunch
    1x10 110
    1x10 110
    1x10 100

    Cable Glute Kickback: per leg
    1x10 and 10 pulses 30
    1x10 and 10 pulses 40
    1x10 40

    Face Pulls:
    1x15 30
    1x15 30
    1x15 30

    Assisted Dips: assisted 100
    1x10
    1x10
    1x10
    Competing this August with the NPC.

    Current Lifts on this cut.. BW approx 125
    Squat: 215lbx1
    Bench: 125lbx1
    DeadLift:215lbx1

    I like food. I like coffee.
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  17. #137
    ALL YOUR BASE xJellyBirdx's Avatar
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    Originally Posted by KaylaElizabeth View Post
    I hope you get it! I absolutely love my job. It don't feel like work because I love it!! haha. so repetitive.
    Watch out for the repetitiveness!
    "I don't believe you have to be better than everybody else. I believe you have to be better than you ever thought you could be." -Ken Venturi
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  18. #138
    Registered User KaylaElizabeth's Avatar
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    Originally Posted by xJellyBirdx View Post
    Watch out for the repetitiveness!
    It will be okay, eventually. lol
    Competing this August with the NPC.

    Current Lifts on this cut.. BW approx 125
    Squat: 215lbx1
    Bench: 125lbx1
    DeadLift:215lbx1

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  19. #139
    Registered User KaylaElizabeth's Avatar
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    So tonight I bought some lifting straps to see if they tickle my fancy.. oh that sounds dirty. haha.. but not like that. Also went to the asian buffet. I only ate boiled eggs, broccoli and celery in whatever clear and brown liquid they put on it, mushrooms, sashimi, pickles, cucumber, and a tad bit of chicken. While I did eat a lot- I made sure If I was gonna be knocked from keto, I would be back soon. Noodles and rice just don't appeal to me anymore!
    Competing this August with the NPC.

    Current Lifts on this cut.. BW approx 125
    Squat: 215lbx1
    Bench: 125lbx1
    DeadLift:215lbx1

    I like food. I like coffee.
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  20. #140
    Registered User KaylaElizabeth's Avatar
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    Can I get a critique please?


    Upper A (heavy horizontal/lighter vertical):
    Bench 3-4x5*
    Row 3-4x5*
    Press 3x10
    Lat Pulldown 3x10
    Barbell curls 2x8
    Skullcrushers 3x10

    Lower A (heavy squats/ham assistance and core):
    Squats 3-4x5*
    Squats 1x20 at bodyweight
    SLDL 4x12
    Leg curls 4x10
    Back hypers 3x10
    Weighted decline sit-ups 3x10

    Upper B (heavy vertical/lighter horizontal):
    Press 3-4x5*
    One Arm Row 15, 12, 10, 8
    Bench 3x10
    Row 3x10
    Weighted Dips 2x8
    Skullcrushers 3x10

    Lower B (heavy deadlift/lighter thigh and core):
    Deadlift working up to max
    Squat 5x10
    Leg extensions 3x10
    One Leg Squat 4 sets
    Calf raises 3x8
    Competing this August with the NPC.

    Current Lifts on this cut.. BW approx 125
    Squat: 215lbx1
    Bench: 125lbx1
    DeadLift:215lbx1

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  21. #141
    World Warrior TypeNirvash's Avatar
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    Originally Posted by KaylaElizabeth View Post
    Can I get a critique please?


    Upper A (heavy horizontal/lighter vertical):
    Bench 3-4x5*
    Row 3-4x5*
    Press 3x10
    Lat Pulldown 3x10
    Barbell curls 2x8
    Skullcrushers 3x10

    Lower A (heavy squats/ham assistance and core):
    Squats 3-4x5*
    Squats 1x20 at bodyweight
    SLDL 4x12
    Leg curls 4x10
    Back hypers 3x10
    Weighted decline sit-ups 3x10

    Upper B (heavy vertical/lighter horizontal):
    Press 3-4x5*
    One Arm Row 15, 12, 10, 8
    Bench 3x10
    Row 3x10
    Weighted Dips 2x8
    Skullcrushers 3x10

    Lower B (heavy deadlift/lighter thigh and core):
    Deadlift working up to max
    Squat 5x10
    Leg extensions 3x10
    One Leg Squat 4 sets
    Calf raises 3x8
    Assuming you're on an upper/lower split, I don't really see the need to split days into heavy/lighter. Hypertrophy is found in all rep ranges so there's no need to go light one day and heavy the next. I'd say if you do want to train that way (with alternating rep ranges) it might be a better idea to simply train for a couple of weeks at a heavier weight, then de-load for a week and work right back up to the heavier weight.

    Also, I've recently been made aware that in going to heavier weight/lower rep ranges, you should engage in more sets. 8-12 reps is "optimal" in that you can get the most out of 4 sets, but if you're only doing four sets of 5 reps, you may have to add two/three extra sets into that exercise. While both methods will achieve the same amount of hypertrophy, the 8-12 rep range is a quicker workout and you'll have to increase the amount of sets you do for lower rep ranges to achieve the same hypertrophy.

    EDIT: Also, if you're going to be doing DB related back work, definitely try to add in DB Pullovers. They're a great exercise to utilize on such a small spread. Definitely need to add a couple more sets/exercises in, though, because you may not be getting maximum hypertrophy.
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  22. #142
    Registered User KaylaElizabeth's Avatar
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    Originally Posted by TypeNirvash View Post
    Assuming you're on an upper/lower split, I don't really see the need to split days into heavy/lighter. Hypertrophy is found in all rep ranges so there's no need to go light one day and heavy the next. I'd say if you do want to train that way (with alternating rep ranges) it might be a better idea to simply train for a couple of weeks at a heavier weight, then de-load for a week and work right back up to the heavier weight.

    Also, I've recently been made aware that in going to heavier weight/lower rep ranges, you should engage in more sets. 8-12 reps is "optimal" in that you can get the most out of 4 sets, but if you're only doing four sets of 5 reps, you may have to add two/three extra sets into that exercise. While both methods will achieve the same amount of hypertrophy, the 8-12 rep range is a quicker workout and you'll have to increase the amount of sets you do for lower rep ranges to achieve the same hypertrophy.

    EDIT: Also, if you're going to be doing DB related back work, definitely try to add in DB Pullovers. They're a great exercise to utilize on such a small spread. Definitely need to add a couple more sets/exercises in, though, because you may not be getting maximum hypertrophy.
    I planned to add in extra, this is just a template. Also, on the deficit I am at, I thought it was better to do low reps/high weight. Also, as captain of the powerlifting team, I am forced to turn some of my training into powerlifting style.
    Last edited by KaylaElizabeth; 07-13-2014 at 03:43 PM.
    Competing this August with the NPC.

    Current Lifts on this cut.. BW approx 125
    Squat: 215lbx1
    Bench: 125lbx1
    DeadLift:215lbx1

    I like food. I like coffee.
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  23. #143
    Registered User KaylaElizabeth's Avatar
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    Who wants progress pics???? Here yah go. Ignore my mad face. Not mad. Just srs.







    Whoot. Also I will post today's workout below.
    Competing this August with the NPC.

    Current Lifts on this cut.. BW approx 125
    Squat: 215lbx1
    Bench: 125lbx1
    DeadLift:215lbx1

    I like food. I like coffee.
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  24. #144
    Registered User KaylaElizabeth's Avatar
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    Today's Workout:

    Squat/Calf Raise Superset

    1x5 bar
    1x6 65
    1x7 95- no calf raise
    1x5 115
    1x8 140- no calf raise
    1x8 140
    1x10 140

    Romanian Deadlift:
    1x8 105
    1x8 105
    1x8 105
    1x10 95
    1x12 bar- at end of workout

    Walking Lunge
    1x10 60
    1x10 60
    1x10 60
    1x10 60
    1x20 bw- end of workout

    Split Squat:
    1x10 30
    1x10 30
    1x10 30

    Dumbbell Sumo Box Squat:
    1x10 30
    1x10 30
    1x10 30

    Had EC stack today, forgot I took EC stack.. had supersets in workout. Thought I was gonna die- in a cardio kind of way.
    Competing this August with the NPC.

    Current Lifts on this cut.. BW approx 125
    Squat: 215lbx1
    Bench: 125lbx1
    DeadLift:215lbx1

    I like food. I like coffee.
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  25. #145
    Registered User KaylaElizabeth's Avatar
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    Throwing in a little upper body session before work today!

    Today's Workout:

    Bench Press:
    1x10 bar
    1x12 55
    1x10 70
    1x8 70
    1x12 70

    Bent Row:
    1x8 bar
    1x8 bar
    1x10 50
    1x8 50
    1x12 50

    OHP + Side Raise Supserset
    1x8 50 ohp
    1x10 10 lb dbells
    1x8 50
    1x10 10
    1x10 50-ohp
    1x10 10 side
    1x10 10 side

    Pullovers:
    1x10 30
    1x10 30
    1x10 30

    Stranding Tricep + Curl Variation Superset
    1x10 30 tri
    1x21 ez bar 30 bi
    1x10 30 tri
    1x10 hammer bi
    1x10 30 tri
    1x21 30 bi


    Looks small, but once I get a few weeks in and the weight ramps up, I am sure I will be begging for mercy. Might have to work late tonight, so EAT ALL THE FOOD AND LIFT ALL THE THINGS!
    Competing this August with the NPC.

    Current Lifts on this cut.. BW approx 125
    Squat: 215lbx1
    Bench: 125lbx1
    DeadLift:215lbx1

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  26. #146
    ALL YOUR BASE xJellyBirdx's Avatar
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    Originally Posted by KaylaElizabeth View Post
    Looks small, but once I get a few weeks in and the weight ramps up, I am sure I will be begging for mercy
    What looks small? lol

    That workout looks beast.
    "I don't believe you have to be better than everybody else. I believe you have to be better than you ever thought you could be." -Ken Venturi
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  27. #147
    Registered User workingthedream's Avatar
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    looking good. Agree with Jelly Bird, nothing small about that session
    1 Jan 14 - 106kg/233lbs - at my heaviest ever
    ...
    5 May 14 - 95.3kg/210lbs
    1 Jun 14 - 90.7kg/199.5lbs
    1 Jul 14 - 87.1kg/191.6lbs
    1 Aug 14 - 84.4kg/185.7lbs
    1 Sep 14 - 82.8kg/182.2lbs
    1 Oct 14 - 80.5kg/177.1lbs
    1 Nov 14 - 86kg/189lbs
    1 Dec 14 - 84.5kg/186lbs
    1 Jan 15 - 87.5kg/192.5lbs
    1 Feb 15 -
    1 Mar 15 -
    1 Apr 15 -
    1 May 15 -


    goal weight @ 17 May 15 : 165lbs/75kgs @14.5% b.f.

    Keto log - http://forum.bodybuilding.com/showthread.php?t=162777171&p=1264506141#post1264506141
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  28. #148
    Registered User KaylaElizabeth's Avatar
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    Another basic workout before yet another long day at work. I plan to add in some more bodyweight and a couple light weight things this afternoon as tabata intervals.

    Today's workout:

    Deadlift:
    Deficit of 10 lb plates I stood on
    1x8 50
    1x8 65
    1x5 115-raised heels
    Regular:
    1x4 130 sumo-failed grip
    1x5 130 sumo
    1x2 150 sumo
    1x1 150 sumo
    1x1 170 sumo
    1x1 170 sumo
    1x1 170-fail

    Pistol/Narrow Stance Box Squat Superset:
    1x11 30 -ps
    1x12 20 ns
    1x11 30 ps
    1x12 ns
    1x11 30 ps
    1x12 ns

    HamCurl and Pulse Superset:
    1x12 + 12 pulses 30
    1x12 and pulses 30
    1x12 and pulses 30
    1x12 and pulses 30

    Bodyweight Stuff:

    Vertical Jump:
    1x10 18 inches
    1x8 6 inches
    1x10 12 inches

    Plank:
    1x30 sec
    1x30 sec
    1x30 sec

    Pushup- Not girl style, could have done like ten per set, But. I will later on prove myself.
    1x5
    1x6
    1x7

    Lunge
    1x20
    1x20

    Pushup and Lunge was supersetted.
    Competing this August with the NPC.

    Current Lifts on this cut.. BW approx 125
    Squat: 215lbx1
    Bench: 125lbx1
    DeadLift:215lbx1

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  29. #149
    Registered User thesilent1's Avatar
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    Liking the legs/chest combo superset girl!!
    "It's all about getting back up"
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  30. #150
    Registered User KaylaElizabeth's Avatar
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    Originally Posted by thesilent1 View Post
    Liking the legs/chest combo superset girl!!
    Gonna be rocking out them tabata intervals today!
    Competing this August with the NPC.

    Current Lifts on this cut.. BW approx 125
    Squat: 215lbx1
    Bench: 125lbx1
    DeadLift:215lbx1

    I like food. I like coffee.
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