Stronger 24/7 - Stronger Everyday
Stronger 24/7 Forum
Female FitnessPHATSplit AdviceTraining LogTraining Programs

Kait's PHAT Log.8810

Kansas___Boyyyyy private msg quote post Address this user
i tried to contribute to your salary but the shoppe closes at 9...what the crap, im out of protein!!
Post 126 IP   flag post
kaitjens private msg quote post Address this user
@Kansas___Boyyyyy i like it closing at 9... means im off earlier... ;P
Post 127 IP   flag post
kaitjens private msg quote post Address this user
UPPER BODY POWER DAYYYYYYY oh shiiiiiiiiiiiit. I'm making strength gains while calorie deficit. Wut.

DB shoulder press25x5 30x5 30x5 35x2
side lat raise- 15x5 15x5 20x5
shrugs- 45x5 50x5 55x4
DB row- 25x5 30x5 35x5
lat pull down-52.5x5 57.5x5 62.5x4
tri pushdowns- 37.5x5 42.5x5 47.5x4
chest press- 75x5 80x5 85x4
assisted pullups 65assistx5 55assistx5 45assistx4
assisted dips- 30 lbs assistx5 25assistx5 20assistx3
cable row- 62.5x5 67.5x5 72.5x5

and some hill sprints outside
Post 128 IP   flag post
Kansas___Boyyyyy private msg quote post Address this user
hill sprints, love them
Post 129 IP   flag post
kaitjens private msg quote post Address this user
@Kansas___Boyyyyy love/hate relationships.. but it was SO nice outside
Post 130 IP   flag post


kaitjens private msg quote post Address this user
lower body power day. decided no squats or deadlift... trying to nurse my back to normality (or try)

seated calf raises- 155x5 160x5 165x5
leg curl 100x5 110x5 115x5 120x3
leg ext 100x5 110x5 115x5 120x3
glute press- 100x5 110x5 120x5 125x5
leg press- 175x5 180x5 185x5 190x3
walking lunges with 30lb Dbs (i know it's my power day but i needed a little extra something)

10 min HIIT on stairmaster
Post 131 IP   flag post
kaitjens private msg quote post Address this user

Post 132 IP   flag post
kaitjens private msg quote post Address this user
rest day. progress shot.


Post 133 IP   flag post
KnifeHands private msg quote post Address this user
Quote:
Originally Posted by kaitjens
lower body power day. decided no squats or deadlift... trying to nurse my back to normality (or try)


I don't do deads or squats either because of my back, the best alternative I have found besides all the ones you just listed are one legged squats holding dumbbells in each hand. You put the leg your not using back and rest the top of your foot on a bench
Post 134 IP   flag post
kaitjens private msg quote post Address this user
@KnifeHands sounds killer, i'll try it. thank you
Post 135 IP   flag post
KnifeHands private msg quote post Address this user
@kaitjens just like this except dumbells in hands instead of a barbell on the back






Post 136 IP   flag post
Scotian private msg quote post Address this user
Quote:
Originally Posted by KnifeHands
@kaitjens just like this except dumbells in hands instead of a barbell on the back





I tried these out today after squats they're awesome
Post 137 IP   flag post
KnifeHands private msg quote post Address this user
@Scotian ya I love em man, I never see very many people doing these though
Post 138 IP   flag post
Dukenhiemer private msg quote post Address this user
Kait, have you been icing/stretching? I've put my back out before because I was too tight.
Post 139 IP   flag post
kaitjens private msg quote post Address this user
@Dukenhiemer icing and stretching like a boss. i'm genuinely doing everything i can. i havent squatted or deadlifted in awhile.
Post 140 IP   flag post
david12345676 private msg quote post Address this user
░░░▄██████████████▄░░░░░░░
░░░░▄██████████████████▄░░░░░
░░░█▀░░░░░░░░░░░▀▀███████░░░░
░░█▌░░░░░░░░░░░░░░░▀██████░░░
░█▌░░░░░░░░░░░░░░░░███████▌░░

░█░░░░░░░░░░░░░░░░░████████░░
▐▌░░░░░░░░░░░░░░░░░▀██████▌░░
░▌▄███▌░░░░▀████▄░░░░▀████▌░░
▐▀▀▄█▄░▌░░░▄██▄▄▄▀░░░░████▄▄░
▐░▀░░═▐░░░░░░══░░▀░░░░▐▀░▄▀▌▌
▐░░░░░▌░░░░░░░░░░░░░░░▀░▀░░▌▌
▐░░░▄▀░░░▀░▌░░░░░░░░░░░░▌█░▌▌
░▌░░▀▀▄▄▀▀▄▌▌░░░░░░░░░░▐░▀▐▐░
░▌░░▌░▄▄▄▄░░░▌░░░░░░░░▐░░▀▐░░
░█░▐▄██████▄░▐░░░░░░░░█▀▄▄▀░░
░▐░▌▌░░░░░░▀▀▄▐░░░░░░█▌░░░░░░
░░█░░▄▀▀▀▀▄░▄═╝▄░░░▄▀░▌░░░░░░
░░░▌▐░░░░░░▌░▀▀░░▄▀░░▐░░░░░░░
░░░▀▄░░░░░░░░░▄▀▀░░░░█░░░░░░░
░░░▄█▄▄▄▄▄▄▄▀▀░░░░░░░▌▌░░░░░░
░░▄▀▌▀▌░░░░░░░░░░░░░▄▀▀▄░░░░░
▄▀░░▌░▀▄░░░░░░░░░░▄▀░░▌░▀▄░░░
░░░░▌█▄▄▀▄░░░░░░▄▀░░░░▌░░░▌▄▄
░░░▄▐██████▄▄░▄▀░░▄▄▄▄▌░░░░▄░
░░▄▌████████▄▄▄███████▌░░░░░▄
░▄▀░██████████████████▌▀▄░░░░
▀░░░█████▀▀░░░▀███████░░░▀▄░░
░░░░▐█▀░░░▐░░░░░▀████▌░░░░▀▄░
░░░░░░▌░░░▐░░░░▐░░▀▀█░░░░░░░▀
░░░░░░▐░░░░▌░░░▐░░░░░▌░░░░░░░
░╔╗║░╔═╗░═╦═░░░░░╔╗░░╔═╗░╦═╗░
░║║║░║░║░░║░░░░░░╠╩╗░╠═╣░║░║░
░║╚╝░╚═╝░░║░░░░░░╚═╝░║░║░╩═╝░
░░░░░░░░░░░░░░░░░░░░░░░░░░▐╬▌
Post 141 IP   flag post
kaitjens private msg quote post Address this user



mo'fucking lower body hyper day.

also, core shot from this morning. im happy.


Post 142 IP   flag post
Thisisscotty private msg quote post Address this user
DEM LEGS!!!
Post 143 IP   flag post
kaitjens private msg quote post Address this user
@Thisisscotty thank you <3
Post 144 IP   flag post
Method private msg quote post Address this user
Puttin in Werk. Lookin good. Respect.
Post 145 IP   flag post
kaitjens private msg quote post Address this user
I did my lower body power day last night and forgot to updateeeeeeeeeee but it was AWESOME. I'm off super HD for a bit so I could actually take a preworkout again for the first time in almost a month so I was jacked up as fuck.

Still no squats or DL because of my lower back, but cutting out squats completely is actually helping my back. So next week I should be able to add squats back to my Hyper days.

Leg ex- 110x5 115x5 120x5 120x5
Leg Curl 110x5 115x5 120x5 120x5
Glute Press- 110x5 110x5 120x5 120x5 130x5 130x5
Seated Calf Raises 160x5 165x5 170x4
Standing BB calf raises 120x5 130x5 140x5
Leg Press 170x5 175x5 180x5 185x5 190x3
Lunges w/ 30lb DBs
Post 146 IP   flag post
coolguy1993 private msg quote post Address this user
@kaitjens looking good! keep it up bro, and being able to do squats again will make your leg days way more fun.
Winning!
Post 147 IP   flag post
kaitjens private msg quote post Address this user
@coolguy1993 leg days are pointless without squats in my opinion. i cry every time i think about it. jk i dont cry that's for pussies. but seriously, i miss squats. theyre my favorite lift.
Post 148 IP   flag post
IrishGymSheep private msg quote post Address this user
@Scotian and Knifehands they are Bulgarian Split squats.

They get even more intense if you elevate your front leg on a small box or something.
Post 149 IP   flag post
340738 149 24
destitute