KIT wants to kill it!!!

[kitpapa]

No gym but rode my horse today. I think it was a good choice to do that and relax/stretch out my hips as this morning they were still quite sore from being in my heels as long as I was on saturday (I put them on WAY too early lol)

I'm so tempted to sign up for a show in May. Its still an NQ show for the NPC. Its closer to home (40mins away) and the classes are less expensive bc the 2nd class is like half off. Plus I would only need a tan as the only extra expense as I have all my makeup, my suit, etc.

The question would be if I could make a difference in my legs and azz in enough time? Gives me just under 8 weeks to reshape them. Hmmmmm

[kitpapa]

New leg day!!!

Wide squats 130x7
Glute bridge 40x15 superset with
Close squat 110x8
Calf raises 130x20
Donkey kick machine 100x8
Lying leg curls 90x8

10mins slow pedaling on recumbent bike at a resistence of 20

And still all of thst only took 35 minutes. I don't take long between sets bc I can't stand doing that..is that bad?

That was my first superset ever....man it was killer!

[kitpapa]

Ok so I heard back from the judge late last nite and the comments were that I need to increase size and musculature and bring in my lower body tighter. Both of which I kinda figured.
So today was a diff day. Since I am doing my UL 2x week I decided to add in a day of shoulders, arms, and abs. I really did not pay too much extra attention to my shoulders and arms previously but now that I need to get bigger, I need to make sure my V taper stays a V and my shoulders stay nice and capped

So here was my morning..
Side raise 10sx8.
Curl 15sx10.
Tri kick 15sx10.
Front 10sx10.
Hammer 15sx10.
Tri drop 25x10.
Military press 20sx10
Skull crushers 30lb barbellx8.
Reverse curl 30lb barbellx8.

Shrugs 50sx15.
3 sets 20 Leg raise.
3 sets 20 Ab Vs.
3 sets 20 Crunches

My legs are that achey kinda sore from yesterday but not too bad.
I have to drive 2.5hrs for a work appt today which will probably last less than an hour and then drive all the way back home.....but hey is a $400 paycheck and I'm definitely putting the client in a much better place so I can't complain.

My weight has normalized now from the contest. I was able to mostly get back on track very quickly. I know the old addage is you cannot gain muscle and lose fat at the same time (or at least that recomping takes forever) but I'm going to see how the next month goes eating around maintenance or a slight deficit to see how my body reacts. I know I gained muscle during the past 8 months as I was losing weight so who knows. And I had post pregnancy hormones working against me that should be gone by now! Really thinking about doing that contest the end of may...

[kitpapa]

Waited to hit the gym with my daughter for the first time this hockey off-season only to find out that she got hurt at tryouts last night. She'll be fine but I decided it would be better for her not to go so that the nutrition and vitamin she's getting can go to repairing the injury fully instead of trying to repair the injury as well as broken down muscles from weight lifting.
Killer upper day for me! Lighter weights with more reps

Bench 30x12.
Single Row 40x12.
Incline bench 25x12
superset reverse fly 20x10.
Fly 20x15.
Pendlay row 50x15.
Incline fly 20x12.
Db pullover 25x15

Supersets are wow....just tough!! I may incorporate more later but for right now one superset per lifting session seems to be a way that I'll be able to get used to it two later build from there.

[kitpapa]

Well we ended up going out to dinner last night for my step son's birthday and I was pretty full leaving the restaurant comma went home and had a drink comma and then decided to blow everything on homemade dessert! So I'm feeling a bit sick this morning as I ate way too many calories. It's cold, windy, and snowy...YUCK!

But it was leg day so that makes things a little bit better
Split squat 70x10.
Walking lunge 15sx10.
Deadlift 130x10
superset step ups 15sx12.
Leg press 200x12.
Seated curl 70x12.
Calf press 200x25

Everything but walking lunge was 3 sets, that was 4. My legs are all tingly lol!!!

[kitpapa]

So I had a my day off yesterday. Took the 3 youngest on a train ride and went to lunch. Walked around a cute lil town and took the train bakc to our car. Then I decided to go out to see the horse bc I was afraid if I sat around the house I'd eat and I had eaten my caloroes for the day. Went and rode bareback for awhile on tired legs whcih was fine but then the horse and I got into a bit of a standoff over something stupid. So I was on him for a total of almost 2 hours bareback. And while we were not moving fast most of the time he was being stupid so my core, upper legs, and knees were shot when I finally was done. I coukd barely walk. Today is a bit better.

Heavy upper day
Bench 90x5. 100x2
Row 130x8
Incline bench 70x8
Lat pull 100x9
Cable punch 32.5x7
Face pull 57.5x9
Cable twist 37.5x8
Pull ups 3 sets of 5 wide grip

I am starting to wonder if maybe after my normal sets I should try for a heavy set of 3?? Not sure. Alll I know is I'm glad I was able to finsih

[kitpapa]

Slightly frustrated. Looks like I actually injured myself on the horse the other day. High inner thigh hurt so bad during squats I had to stop. Butbmy 13yo daughter started working out w me today so it was fine. She did goblet squats, leg extension, calf press, lying leg curl, and planks. Very proud momma here!

Here was my day...
Wide squat 130x6 was highest. Tried 2nd set, had to stop and moved to close squat fpr 130x6
Close squat 110x8
superset glute bridge 40x15.
Calves 160x20.
Lying curls 90x8 all 3 sets
Donkey kick 105x8.

Barn work later and tomorrow is off.

[Janet1966]

Thats nice workouts Kitty... If I understood good, You train for bikini competition?

[JaymzJ]

Slightly frustrated. Looks like I actually injured myself on the horse the other day. High inner thigh hurt so bad during squats I had to stop. Butbmy 13yo daughter started working out w me today so it was fine. She did goblet squats, leg extension, calf press, lying leg curl, and planks. Very proud momma here!

Here was my day...
Wide squat 130x6 was highest. Tried 2nd set, had to stop and moved to close squat fpr 130x6
Close squat 110x8
superset glute bridge 40x15.
Calves 160x20.
Lying curls 90x8 all 3 sets
Donkey kick 105x8.

Barn work later and tomorrow is off.

Better start a new journal for your daughter, "kid gonna kill it" Hope you are enjoying your day off, I know you have a busy life and you work hard in the gym. I'm about to hit them shoulders, get some boulder action. Way to get after it, chat at you later gurl

[kitpapa]

Thats nice workouts Kitty... If I understood good, You train for bikini competition?

Figure actually. Thanks!

[kitpapa]

Better start a new journal for your daughter, "kid gonna kill it" Hope you are enjoying your day off, I know you have a busy life and you work hard in the gym. I'm about to hit them shoulders, get some boulder action. Way to get after it, chat at you later gurl

As always thanks for the sweetness jay!
The name for a journal for her is hilarious! She is impressing me. Maxed out 35s on leg stuff no prob. And she did back stuff w 45s today and chest stuff w 25s so I'm ecstatic!!

Lighter more reps upper body day

Bench 30x13.
Single Row 40x15.
Incline bench 25x13
Superset reverse fly 20x11.
Fly 25x11
. Pendlay row 50x15.
Incline fly 20x13.
Db pullover 25x15

Upped almost everything!

[kitpapa]

Was definitely a rough night last night but the gym has already been taken care of period shoulders, arms, abs day yay!!!!!

Side raise 10sx9.
Curl 15sx11.
Tri kick 15sx11.
Front raise 10sx12.
Hammer 15sx15.
Tri drop 25sx12.
Military press 20sx11.
Skull crushers 30x9.
Reverse curl 30x10.
Shrugs 50sx15.

115 ball crunches
90 ball twists

In a little while I will take the kids to color Easter eggs with their grandparents and then we will all go out to lunch with my grandfather. Then I'll probably hit the bar and at some point in time today before relaxing at home this evening. I can't wait to take progress pics on Saturday as I really feel my hamstrings have changed a bit

[kitpapa]

Checked my weight this morning..first time since last saturday. I have been feeling very hungry this week so my calories have been a bit higher but nothing extravagant. Happy to report I'm still sitting between 119 and 120 and I feel like my hammies are starting to show even more.

Leg day!!!!!! Yay!!!!! But I gotta get this low sleeping amount thing taken care of. You know, I always say that but there isn't much I can do. At least I can function..I just feel like it hinders my body progress. But at the same token I wouldn't know for sure cause I've never really slept well.
Went to the barn last nite and rode for about 20mins. Groin seems to be fine now so maybe I had just over stretched it.

Oh well, here it is...lighter weight more reps day
Split squat 70x11.
Walking lunge 15sx11.
Deadlift 130x11
superset step ups 15sx12.
Leg press 200x13.
Seated curl 75x12.
Calf press 205x20 (did them on 2 diff machines for a total of 6 sets. 3x25reps and 3x20reps)

Taking my daughter to pittsburgh in a few hours for one for her elite team hockey tryouts. Tomorrow in off so I'll probably go to the barn and ride.

[kitpapa]

Hapoy easter!
Decided I'm gonna go buy a carrier for the baby so she, one of the dogs, and I can go out hiking in the morns or evenings! I'm excited

Heavy upper day. Except that face pulls seem to be easy for em. I keep upping weights but I keep doing more lol

Bench 90x7. 100x3
Row 1350x7.
Incline bench 80x6.
Lat pull 110x6.
Cable punch 32.5x8.
Face pull 65x9
Cable twist 40x8
Pull ups 3 sets of 5 wide grip

Probably take a hike today in a bit. Warm weather here!!!

[kitpapa]

Well today was a bit diff at the gym. I we t in the evening with my daughter so no smith machines were open...ugh. also did a 25 min walk earlier today

Supposed to be heavy leg day but had to adjust

Goblet squat 55lb dumbell hold 15-18 reps
Another 4 sets of above superset w 50lb glute bridge x 15
Donkey kick 105x9
Lying hammie curl 95x7
Calves 165x20
Good mornings 50lb barbellx12


Quads were def burning...not sure how well this workout compared in germs of actual work but oh well

[kitpapa]

Worst flu ever!! Made it back to the gym today so I only took 1 extra day off, shoulders abs and arm. Oh well.
Did upper body low weight high rep
Did not try to really improve on much. Tough workout

Bench 30x14.
Single Row 45x12.
Incline bench 25x13
superset reverse fly 20x11.
Fly 25x11.
Pendlay row 50x15.
Incline fly 20x13.
Db pullover 30x13

Now to eat which has been the biggest pain while sick

[kitpapa]

Well feeling about 90% today. Workout was weird bc I was able to up some things and had to drop others. Oh well. Worked my tail off. Screwed up my SLDL weight by not putting enough on the bar lol. Was wondering why it was so easy. That's what happens to mr on 2 hrs sleep.

High rep low weight leg day
Split squat 70x12.
Walking lunge 15sx12.
Deadlift 110x12 superset
step ups 15x13.
Leg press 200x11. Almost failed which was strange
Seated curl 80x11.
Calf press 200x25


I've been doing research on eating post workout which I never do. Thinking today I may go get a bagel with my coffee. May do this on leg day from now on. The only thing I take in before gym is a protein shake

[JaymzJ]

Well feeling about 90% today. Workout was weird bc I was able to up some things and had to drop others. Oh well. Worked my tail off. Screwed up my SLDL weight by not putting enough on the bar lol. Was wondering why it was so easy. That's what happens to mr on 2 hrs sleep.

High rep low weight leg day
Split squat 70x12.
Walking lunge 15sx12.
Deadlift 110x12 superset
step ups 15x13.
Leg press 200x11. Almost failed which was strange
Seated curl 80x11.
Calf press 200x25


I've been doing research on eating post workout which I never do. Thinking today I may go get a bagel with my coffee. May do this on leg day from now on. The only thing I take in before gym is a protein shake

Hmm, I am curious why some lifts went up and some went down, did you do anything different than you usually do in your workouts? Maybe if it was one of the last exercises in your workout you just didn't have the energy due to lack of sleep therefore having to drop some weight. That makes me wonder how important sleep is to our cns, I am going to search it right now actually. Am also interested in what results you get from eating post workout, knowledge is power. Superb work ethic kitkat, keep it up, you make me want to try harder.
Pr 27:17 As iron sharpens iron, So one sharpens his friend.

[JaymzJ]

Cliffs on sleep/cns/strength
-Growth hormones are released optimally when a person is asleep
-According to some published studies, skipping a night or losing a few hours will not affect physical strength if by this you mean strength of muscle contraction. However, be aware that it can affect endurance or exercise tolerance, psychological state, and level of alertness and concentration. Consequently, it may increase response time and perhaps affect motor control and coordination.

Basically lack of sleep doesn't affect strength that much but rather endurance. It may hinder metabolism and immune system, possibly muscle growth as well since most of our bodies ability and potential to repair itself happens while sleeping.

[sakmsb]

I know I'm late but Awesome job in the show. Great that you're pleased with the standings/scores.

All the best for future comps

[kitpapa]

Cliffs on sleep/cns/strength
-Growth hormones are released optimally when a person is asleep
-According to some published studies, skipping a night or losing a few hours will not affect physical strength if by this you mean strength of muscle contraction. However, be aware that it can affect endurance or exercise tolerance, psychological state, and level of alertness and concentration. Consequently, it may increase response time and perhaps affect motor control and coordination.

Basically lack of sleep doesn't affect strength that much but rather endurance. It may hinder metabolism and immune system, possibly muscle growth as well since most of our bodies ability and potential to repair itself happens while sleeping.

Yep. Well the almost failed leg press was at the end off the workout. Maybe and muscles got hit harder w my active arthritis during the flu and are recovering longer? Or maybe some are just more sore groom the previous workout... who knows

Off day today did good in pitt w eating yesterday and not over calories so I'm happy

[kitpapa]

I know I'm late but Awesome job in the show. Great that you're pleased with the standings/scores.

All the best for future comps

Thanks !!!!!

[JaymzJ]

Yep. Well the almost failed leg press was at the end off the workout. Maybe and muscles got hit harder w my active arthritis during the flu and are recovering longer? Or maybe some are just more sore groom the previous workout... who knows

Off day today did good in pitt w eating yesterday and not over calories so I'm happy

Ya, too many variables to pinpoint it really, also mirin self-control eating in a social setting, I gotta work on that

[kitpapa]

Ya, too many variables to pinpoint it really, also mirin self-control eating in a social setting, I gotta work on that

Lol well yesterday was a refeed day so ya know. About 1800-2000 cals. Not complaining

Did something way diff today. Upper body day and did 2 exercises for chest and 3 for back only

However I did way more sets. I upped the weight till it got very difficult then brought it back down in inclements.

Press was like 7 sets
Fly was 8
Rear delt 9
Lat pull 6
Low row 6

Have a feeling I'm gonna be feeling that later lol

[kitpapa]

Strange heavy leg day. There was actually a smith machine open shockingly. I literally felt my hams and glutes working and burning on squats...which never happens..

Wide squat 130x7.
Close squat 120x8
superset glute bridge 50x15.
Calves 120x25.
Lying curls 95x8.
Donkey kick 105x8.

And I've been really hungry the past cpl days but have tried to stay within calories. Oh well..we will see when progress pics are taken this weekend.

[kitpapa]

Woohoo!!! Workin hard! First soccer practice to coach tonite. Took a nice walk yesterday w hubby, 2 dogs, and 3 kids. Wearing one of those children on me lol

Tough upper body low weight high rep day. Sweating and feelin it!!
Bench 30x15.
Single Row 45x13.
Incline bench 25x14
superset reverse fly 20x12.
Fly 25x11.
Pendlay row 60x15.
Incline fly 20x12.
Db pullover 30x14

[kitpapa]

Soccer practice went well. Didn't sleep well last nite so considering I only had like 14hrs between workouts this was harder than it should've been. Oh well. Still finished and feel good, just a bit nauseated.

Shoulders/arms/abs

Side raise 10sx10.
Curl 15x12.
Tri kick 15x12.
Front 10x13.
Hammer 17.5x12.
Tri drop 25x13.
Military press 20x11.
Skull crushers 30x10.
Reverse curl 30x10.
Shrugs 55x11.
Leg raise. Ab Vs. Crunches.

[kitpapa]

So I/hubby took my body fat measurement last nite w the accu measure calipers. Supposedly they are fairly accurate, but of course there is always room for error. We took several readings on each site and always got the same numbers, and I went to several online calculators to make sure they were giving the same numbers. I'm being measured at 13.6%. I know I've gotten leaner since last contest. I will take progress/4 week out pics tomorrow. I'm very happy with everything.

Today was lighter weigh mpre reps leg day!!!
Split squat 70x13.
Walking lunge 15sx13.
Deadlift 130x12
superset step ups 15x14.
Leg press 200x13.
Seated curl 80x11.
Calf press 200x25

[kitpapa]

enjoyed my refeed day yesterday at Michael Symon's Mabel's. Pig ears, smoked brisket, kraut and yhen caramel gelato w turamisu for dessert!

Back at it w upper body higg weight lower rep day.
Bench 90x7. 100x5
Row 140x8.
Incline bench 80x6.
Lat pull 110x6.
Cable punch 35x7.
Face pull 72.5x9
Low row 120x6
Pull ups 3 sets of 4 wide grip

Took progress pics and I'm very happy w how my azz is shaping up! Looking a tad leaner than last comp in general but still lacking total quad separation. Still not adding in cardio as I AM getting leaner on diet alone

[kitpapa]

Really tried to kill it on heavy leg day!! Still actively cutting and swear I see more quad definition today!! added heavy extensions to end of workout to really burn it!

Wide squat 140x6.
Close squat 130x7
superset glute bridge 60x15.
Calves 120x25.
Lying curls 95x8.
Extensions 120x9

Rest day tomorrow!!!