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Thread: KC's Workout Log

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    muscle KC's Workout Log

    Hello all! For those who don't know me, I'm KateClen, also known as KC. I'm new to the board and also on AB. Posted pics on AB ("Finally got some balls...") for feedback. Feel free to venture over there and give feedback on this thread. Anyhoo, this is my dedication log.

    What better day to start a log on than leg day?!

    High Volume Leg Day

    Smith Sumo Squats:
    warmup - 95lbs X 20
    main set:
    115lbs 2 X 15
    135lbs 2 X 12
    90 lbs 1 X 20

    DB SLD
    30lbs (each hand) 1 X 15
    35lbs 3 X 15

    Abductor
    60lbs 1 X 25
    80 2 X 20
    100 2 X 15
    120 1 X 10
    60 1 X 20

    Staggered Stance Leg Press
    80 X 1 X 15
    90 X 2 X 12
    100 X 2 X 10
    80 X 1 X 15

    Glute Bridge 4 Way (normal glute bridge, legs together glute bridge, knees together feet apart bridge, knees apart feet together bridge) [so goddamn painful]
    Those 4 exercises superset X 10 reps each X 3 sets

    Individual Leg Extensions
    4 X failure

    Cable Kickbacks
    10lbs x 1 X 20
    20 X 3 X 15

    Calf raises
    35lb DBs 3 X 15 with feet pointed out, heels pointed in
    superset with 3 X 15 normal calf raises

    Polished it off with foam rolling and stretching.

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    Glad you are over here. Thanks for posting.

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    Nice solid workout KC.. Do you switch between ad and abductors or just stick to abductors? Looking forward to following your progress. Thanks for posting up!!
    jahwah is a fictitious name used to portray a made up person for the sole purpose of entertainment. Nothing stated or suggested should be taken seriously as online boards are breeding grounds for false information. Any suggestions, advice or talk of illegal substances is fictitious and should not be taken as fact.

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    Quote Originally Posted by Jahwah View Post
    Nice solid workout KC.. Do you switch between ad and abductors or just stick to abductors? Looking forward to following your progress. Thanks for posting up!!
    Thanks Jahwah! Mostly just stick to the abductor, sometimes I throw in the adductor if I'm waiting for the machine.

    And thanks bigun, nice to be here (:

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    Glad you decided to post a log KC! Now you have ALL of us watching & keeping you honest to yourself!! I saw your pics at AB but didn't want to get involved in that shit storm. Lol I don't know if it was the angle you took the pic at or what but I kind of think you may need more v taper. Just looked like your shoulders/back could be wider from the front. If I remember someone over there mentioned camera angle so if that's the case disregard this post. ;-) Some of the members over there I chose not to entertain.

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    Quote Originally Posted by wallyd View Post
    Glad you decided to post a log KC! Now you have ALL of us watching & keeping you honest to yourself!! I saw your pics at AB but didn't want to get involved in that shit storm. Lol I don't know if it was the angle you took the pic at or what but I kind of think you may need more v taper. Just looked like your shoulders/back could be wider from the front. If I remember someone over there mentioned camera angle so if that's the case disregard this post. ;-) Some of the members over there I chose not to entertain.
    Yeah, that thread got out of hand. I'm starting to get irritated with some members over there.

    I'd post the pics over here but its such a pain to upload them...

    Agreed on the v-taper. Lats are bigger than they look in the pic, but I defiantly need to work on my medial delts like someone commented on AB. Adding in a second shoulder day to help build those puppies up.

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    Quote Originally Posted by KateClen View Post
    Yeah, that thread got out of hand. I'm starting to get irritated with some members over there.

    I'd post the pics over here but its such a pain to upload them...

    Agreed on the v-taper. Lats are bigger than they look in the pic, but I defiantly need to work on my medial delts like someone commented on AB. Adding in a second shoulder day to help build those puppies up.

    Theres just a few bad apples over there. Some people thrive on conflict. I just chose not to play into their hand. It's easy to be a keyboard bad ass. Lmao! Trust me there are some really good people there too.

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    Quote Originally Posted by KateClen View Post
    Yeah, that thread got out of hand. I'm starting to get irritated with some members over there.

    I'd post the pics over here but its such a pain to upload them...

    Agreed on the v-taper. Lats are bigger than they look in the pic, but I defiantly need to work on my medial delts like someone commented on AB. Adding in a second shoulder day to help build those puppies up.
    If you want me to post those pics here I will copy and paste them from AB. Let me know

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    Quote Originally Posted by 1bigun11 View Post
    If you want me to post those pics here I will copy and paste them from AB. Let me know
    That would be awesome! I would really appreciate that bigun (:

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    Awesome work

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