KIT wants to kill it!!!

[kitpapa]

Ok wth is upper body day all of a sudden so hard? I'm eating more so it should not be harder than during prep! Do not get me wrong, it is a hell of a workout but I car finish my final 1 if not 2 sets on most of these? Maybe I'm more conscious of mind muscle connection? Its frustrating...

Higher weight lower rep upper day
Bench 90x8.
Incline bench 70x7.
DB Fly 25s x8
Smtih Row 120x8.
Lat pull 100x8.
Delt machine 85x8
Crunches, lef lifts, heels to the heavens 2 sets 25 each back to back

[kitpapa]

So after much consideration (I'm talking something I've wanted to do for years) I'm "launching" a nutritiin and exercise consult service on my FB page today. Online and in person services for cheap! My goal is to provide the services that will help someone frel confident in continuing their healthy lifestyle ny themselves! No gimmicks, magic tricks, and all natural. Just what I'm about! Hard work and easy to understand concepts

Today was heavy leg day..YEAH! was not sure hiw I was gonna feel after sleeping in a tent last nite but I feel surprisingly good!

Wide squat 130x8 x3. 140x8x2.
Glute bridge 120x15.
Extension 140x8.
Seated curl 95x8.
Glute extend 3 sets 12x25lbs.
Calves 130x25 smith. 145x12 machine

[kitpapa]

Already have some clients for my consulting business!!! Very very excited. Upper body still sore but had to work it today! Hubbys job interview went well. Its a 3 step process so we will wait and see...

Upper body lighter weight high rep day!
DB incline fly 25sx12.
DB bench 25sx14.
Cable fly 20sx10.
Low set Face pull 42.5x10.
Cable delt 15sx12.
Cable row 100x12.
Cable laterals 5x10.

6 sets of 15 leg raises alternate knee raises. Both hanging. 15 secs rest in between.

Get er done!

[kitpapa]

My first day as a working business owner went really well yesterday and I'm gettign more clients!

I bit blthe bullet and bought the stuff to do my NASM certification!!!!!!

Today was lower weight hugh rep leg day
Deadlift 130x13.
4 sets Walking lunge 20sx13 each leg.
Zerchers 20sx14.
Lying curl 75x10.
Leg press 230x11.
Calves 6 sets.
Bal crunches and ball twists 2 sets 40 back to back

[kitpapa]

Good morn and Happy Fathers Day to the guys!
4h dog show went really well yesterday, my boys took 1st in both of their classes
Soccer was awesome. We won, I played great, 5 shots on goal, but twisted my knee. Not really swollen but very sore today.
Thank God it was upoer body day! High weight low rep. I still cannot grt in all my reps on these so haven't moved up weights yet but I'll get there

Bench 90x8.
Incline bench 70x7.
DB Fly 25s x8
Smtih Row 130x8.
Lat pull 100x8.
Delt machine 85x8

Heels to heaven, crunches, oblique crunches. 20 reps 2 sets each back to back

[kitpapa]

Forgot my phone this morning and I've been really distracted all day so far.
New business growing and all kindsa good stuff!

But I had to be cautious at the gyn today as my knee is still sore and it was supposed to be heavy leg day. So I canged it up...

Goblet squats 55lbs. 5sets x15
Smith split squats 90lb 5sets x12
Knee extension 130x12 (the only exercise that hurt, wtf). 5 sets
Seated ham curl 80x12. 5 sets
Glute extension 20lbs added. 15 reps 5 sets

Calves 6 sets 140lbs

We will see how I feel tomorrow. My knee has til friday to recover!

[kitpapa]

Materials came for the NASM and I'm fone with the first chapter and quiz! Yay!! Movin right along

Low weight high rep upper day
DB incline fly 25sx13.
DB bench 25sx15.
Cable fly 20sx10.
Low set Face pull 42.5x10.
Cable delt 10sx12.
Cable row 100x12.
Cable laterals 5x10.
Giant set 2 setsx25 each Ab Vs. Crunches. Leg lifts

[kitpapa]

Interesting cpl of days. Ppl are flying off the handle at me for no reason and gunning to take down my new business. Cutthroat. Wtf. Oh well, I'ma do me

Leg day!!
Deadlift 140x10.
Glute bridge 130x12.
Zerchers 25sx11.
Lying curl 75x10.
Leg press 230x11.
Calves 6 sets.

Ab leg raises and ab knees to chest, both hanging. 2 sets 12 back to back

[kitpapa]

What doesn't kill u makes u stronger! Ppl still coming at me. Oh well. Life is what you make of it so make it worth living!

Higher weight low rep upper day. Still really struggling on bench but incline is moving up and back exercises are going well.

Bench 90x8.
Incline bench 70x7.
DB Fly 25s x8
Smtih Row 130x8.
Lat pull 100x8.
Delt machine 85x8

2 sets 50 each ball crunches and twists back to back.

[kitpapa]

Too early! No hot water at the house...guess I'm taking a cold shower running kids around, work, then a meet and greet for the business tomorrow... I'm so exhausted from not sleeping more than 4 hours any nite the past week. Can feel the gainz deleting themselves lol

Heavy leg day
Wide squat 130x8 x2. 140x8x3.
Glute bridge 140x15.
Extension 140x8.
Seated curl 95x8.
Glute extend 5 sets 15x25lbs
. Calves 140x20 smith. 145x12 machine

Knee still a bit sore but getting better everyday!

[kitpapa]

Well I wanted to start a new workout today but there was a class being held in the room I needed so I stuck to the routune I've been using

I'm holding my first bootcamp tonite and almost done initially ready my NASM cpt book! I'm putting into practice what I'm being taught so I'm pretty stoked

Today was lower weight higher rep day.
DB incline fly 25sx14.
DB bench 30sx9.
Cable fly 20sx10.
Low set Face pull 42.5x11.
Cable delt 10sx13.
Cable row 100x12.
Cable laterals 5x10.

2 sets 20 each crunches, oblique crunches, leg lifts
Giant set 2 setsx25 each

[kitpapa]

So my bootcamp had 2 clients and the really enjoyed it! I was excited as I honestly thought no one would come but they have already told me they each are bringing at least one other friend next week...so I'm def growing!!!

I tried doing things a lil different for my workout today to keep things fresh. Today was lower body low weight high rep day

Deadlift 140x10.
4 sets Walking lunge 25sx11 each leg.
Squat / kick butt jump 5x 15.
Box jump 5x10.
Leg press 230x11.
Calves 6 sets. 3 at 140lbs. 3 at 230lbs.

The plyo was odd bc it was only body weight. I felt like I wasnt working my muscles enough but cardio was def there!

[kitpapa]

Well, on the advice of a pro bodybuilder yesterday, I have decided yonlean bulk until next march or so and then compete at either NPC jr nats or team universe as my first 2018 show. Its gonna be hard for me not to compete until then BUT I know if I can out on about 5lbs of muscle I will be competitive and not just up there. Goal is to minimize fat gain while building as much as possible. Maybe it will make my cut shorter but I def will be SHREDDED om stage...well as much as a figure girl can be!
Changed things up a bit today and on my 2 main lifts did a bit of pyramiding. The row I didn't go to a one rep max bc of my back condition...I just did a cpl sets at the 170 instead

Heavy upper day
Bench 90x8. 115 max
Incline bench 70x7.
DB Fly 25s x8
Smtih Row 130x8. 170x5 2 sets
Lat pull 100x8.
Delt machine 85x8.

Ball crunches and twiats. 2 sets 40 back to back

[kitpapa]

Heavy Leg day!! I oyramided squats

Wide squat 130x8 x2. 140x8x3. 180x1 safely.
Glute bridge 150x13.
Extension 140x8. Lying hammie curl 75x8.
Glute extend 5 sets 15x25lbs.
Calves 6 sets
Hanging leg raise and hanging knee raise. 2 sets 15 each back to back

[kitpapa]

Well I tried my different low weihht high rep day today. Not sure I'm in love. I feel like I am not working enough but my muscles are tired. Weird

Med ball stability chest press 10 each side 3 sets
med ball slam 15lbsx15 3 sets
Trx pushup 5 sets 9
medball pullover 10lbsx15
Kettlebell regular row 30lbsx10 3 sets
trx pull up 5 sets 8
high face pull 42.5 x 10 3 sets
pullups 3 sets 5

Ab ball crunches and twists. 2 sets.40 each back to back.

I ate too much food yesterday and am feeling a bit yucky admittedly. Time to get back on track. I've done enough slacking.

[kitpapa]

Leg day for me! Always makes me happy! And I have added a second weekly bootcamp in for my company. Its gaining lots of interest! So excited to be helping ppl. Sceduled my cpr aed.for end of july and my nasm test for august 3rd!

Deadlift pyramid. 140x10. 210x 2 singles.
4 sets Walking lunge 25sx12 each leg.
Squat kick butt jump 5x 15.
Low Box jump 5x12.
Leg press 230x12.
Calves 6 sets.

[kitpapa]

Just finishing at the gym now. A little shaky.
Been at a h0rse show all morn and am about to head back. My daughter and the mini took 3rd out of 9 in their 1st class so she is really happy. Now it is just a waiting game until her 2md and final class of the day. The mini got out of his halter and I had to hold him while things were fixed. He is a baby and hugh energy and jumps around a lot so my joints are a littlr bad right now

Today was upper body day
Bench 90x8.
Incline bench 70x7.
DB Fly 30s x7
Smtih Row 130x8.
Lat pull 100x8.
Delt machine 85x8

2 sets 25 ab crunch amd heels to heaven back to back.

Also have a bootcamp to run tonite. Long day!!

[kitpapa]

So heavy leg day after standing at a horse show all day yesterday, my regular workout, and leading a bootcamp. Wow.. tough

Wide squat 130x8 x1. 140x8x4.
Glute bridge 150x15.
Extension 140x8.
Seated curl 95x8.
Glute extend 5 sets 15x25lbs.
Calves 140x20 smith. 145x12 machine.

This week should be a bit slower and in 5 days I leave for the beach....MUCH NEEDED VACA!

[kitpapa]

Rainy, humid few days here. Bootcamp tonite should be hot so I'll probably have to modify.

Upper body
Med ball stability chest press 10 each side 3 sets
med ball slam 15lbsx15 3 sets
Trx pushup 3 sets 12
medball pullover 10lbsx15
kettlebell regular row 30lbsx13 3 sets
trx pull up 5 sets 8
high face pull 42.5 x 10 5 sets
negative pullups 3 sets 3

[kitpapa]

Last gym workout until a lil over a week from now! Leaving for the beach at 2am tonite. Def will prob do somw cool beach workouts but also trying to heal my knee thats been hurting for 3 weeks.
Later today I'll go ride the horse and then pack and chill.

Today was leg day!
Zercher Squats 4 sets of 12 with 25s
Deadlift 150x7.
Squat kick butt jump 5x 15.
Box jump 5x12 medium height.
Leg press 230x12.
Calves 6 sets.

[kitpapa]

Well vaca is over and I'm so glad to be back at it! I did some full body deload bootcamp type workouts at the beach and took a 15minute jog one day. I did not hugely overeat but left.my protein shakes at home and ate however I wanted. I actully came back .5-1lb lighter lol. That always happens during deload week to me.

But I'm very glad to be back at the actual gym and back to running my bootcamps and such. Have a bootcamp tonite and today was heavy upper body day

Bench 3 sets 90x8. 2 sets at 90x6.
Incline bench 70x7.
DB Fly 30s x7
Smith Row 130x8 up next time.
Lat pull 100x8.
Delt machine 85x8.

Off to riding the horse, writing 3 nutrition consultations and later doing my bootcamp. Go go go!

[kitpapa]

Apparently I hurt my shoulder yesterdat but never felt it til hours later. Oh well, I'll deal!
Bootcamp went well. Had 2 young girls there so I made it a bit harder than normal since they can handle it!
Today is for running around like a madman doing errands, training a new young client, and LEG DAY!!

Wide squat 130x8 x2. 140x8x3.
Glute bridge 160x13.
Extension 140x8.
Seated curl 95x8.
Glute extend 5 sets 15x25lbs.
Calves 140x20 smith. 145x12 machine. 6 sets total

[kitpapa]

Stressed out for so many reasons. But the gym helps

Med bench press w 45plate 3x12.
Med ball stability chest press 10 each side 3 sets
, med ball slam 15lbsx15 3 sets
Trx pushup 3 sets 12
medball pullover 15lbsx15
kettlebell regular row 30lbsx14 3 sets
trx pull up 8 for 5 sets
high face pull 42.5 x 10 5 sets
negative pullups 3 sets 3

[kitpapa]

Feeling very mentally heavy today. I've been overeating at nite the past 2 nites due to stress. It stops today. Yes, I'm bulking but there is no need for me to get fat. That's not how this is gonna go down

Leg day/plyo today
Deadlift 150x7.
4 sets Walking lunge 25sx12 each leg.
Squat kick butt jump 5x 15.
Box jump 5x12 medium height.
Leg press 230x12.
Calves 6 sets.
2 sets 20 decline bench crunches

[kitpapa]

Had to switch things up today. Just was not feeling the normal routine.
Upper body day
Db bench 40sx6
Cable fly 25 each side x8
Incline bench 30sx8
Seated row 110x8
Lat pull 105x8
Mys row 45each side x8
Leg raises and scissors. 2 sets 20 each back to back

I habe bootcamp tonite and I did my CPR AED class yesterday.
Progress pics yesterday csme out really well! Very little fat gain but azz looking way better and I'm up 5lbs from stage.

My shoulder has still been hurting and I've been very tired lately but not much I can do. Just keep pluggin away..safely

[thehobbes]

Nice work in here, subbed!

My first day as a working business owner went really well yesterday and I'm gettign more clients!

Awesome, how's that going?

I hope the shoulder is feeling better soon OP.

[kitpapa]

Nice work in here, subbed!

Awesome, how's that going?

I hope the shoulder is feeling better soon OP.

Going well Thanks! Bootcamps are rolling, ppl coming in for advice and plans, contest prep clients. Really well considering how new it is!! I'm excited

Shoulder is, I think, getting better. The pain is moving from one spot so for me that mrans its healing.

Today was leg day. Everything was for 5 sets.
Goblet squat 50x16
Glute bridge 60x20
Squat 130x8
Lying ham curl 80x8
Glute extend 25 plate x15

Calves 3 sets 30

[kitpapa]

O.M.G. i pulled something in my trap while doing rows. Think my shoulder elevated during second set. I'm like in tears

Machine chest press 70x8
Machine fly 85x7
Machine incline bench 40 each side x7
Low face pull 42.5x9
Cable rear delt 15x8
Smith row 140x8

Abs 2 sets 15 hanging leg raises and knee raises back to back

[kitpapa]

Def was doing my normal DL/plyo leg day today with still hurting from the trap muscle pull. It has not been my week but my hubby secured a job. So I have to be grateful for that and continue to move on with my own plans taking the setbacks I've had this week into account.

All for 5 sets
Seated leg press 200x9
Seated leg curl 100x8
Leg extensions140x8
Glute kickback 115x10
Bodyweight zerchersx20

6 sets calves

[kitpapa]

My gym schedule has switched to the evenings. Hubby starts his job tomorrow and so we are going together in the evenings, eventually he will work out WITH me instead of just doing his own thing..but hey I'm glad it's something we have together!!
My trap feels weak as hell but not in too much pain...things will get better!

Db bench 40sx7
Incline db fly 30x6
Incline bench 30sx7
Seated row 110x8
Lat pull 105x8
Smith row 120x8
Leg raises and scissors. 2 sets 20 each back to back