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Thread: KC's Workout Log

  1. #21
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    Quote Originally Posted by wallyd View Post
    Tough crowd here KC. Well tough if ur a women looking for a straight man.
    Just got out of something serious. Ain't lookin for shit but more gainz.

  2. #22
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    Boulders

    I throw 5lbs around for a warm up. Rotator cuff stuff, front and side lat raises.

    Seated Shoulder Press
    25lbs X 1 X 15
    30 X 1 X 10
    35 X 1 X 10
    40 X 1 X 10
    45 X 1 X 6
    25 X 1 X 10

    Side Lat Raise (I keep my pinky's facing up because I find it helps isolate the movement to the medial delt, and the traps are less active)
    10lbs X 3 X 15

    Seated Rear Delt Raise
    7.5 lbs X 3 X 12

    Front Plate Raise (35lbs) SUPERSET with DB Front Raise (10lbs)
    3 X 10 X 10

    Face Pulls/Upright Cable Row? (cable set to lowest position, use ropes, pull up with your elbows)
    30lbs X 1 X 15
    35 X 1 X 12
    40 X 2 X 10
    30 X 1 X 10

    Rear Delt on Pec Deck (unilateral)
    30lbs X 1 X 15
    40 X 2 X 10

    Side Lat Dropset
    10lbs, 7.5, 5, 2.5 X 3 X 10

    Burnout: Ax handles X 3 till failure

    Striations today. So fucking pumped.

  3. #23
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    Nice

  4. #24
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    Quote Originally Posted by KateClen View Post
    Just got out of something serious. Ain't lookin for shit but more gainz.
    Well I guess she told y'all...

    Welcome To UM!! I finally have a female who can hang!! (other than myself)
    I clean, I jerk, and I have a nice snatch!

  5. #25
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    Ham and Glute

    Warm up: Sumo Squats 95lbs X 3 x 20

    Sumo Deads
    135lbs X 1 X 15
    155 X 2 X 10
    175 X 2 X 6
    135 X 1 X 15

    Abductor (this was at a different gym than the other night so for some reason the weights were labeled heavier at this one....)
    160lbs X 1 X 20
    170 X 1 X 15
    180 X 1 X 15
    190 X 1 X 12
    200 X 2 X 10
    160 X 1 X 15

    Normal Glute Bridges (using E Z curl bar)
    25lbs on each side. 4 X 12

    Lying Leg Curl 21's
    30lbs X 3 X 7 half up, 7 half down, 7 all the way

    Cable Kickbacks
    7.5lbs X 1 X 20
    12lbs X 3 X 15

    Cable Sidekicks?
    5lbs X 3 X 12

    Seated Calf Raises
    70lbs X 3 X 15

    Booty Burnout:
    TRISET
    2.5lb ankle weight X 3 sets X 15, 10, 10
    15 reps - Floor kickbacks
    10 reps- Flood cross body kickbacks, starting down and out and finishing up and in (...thats what she said)
    10 reps - Donkey kicks

    Cool Down: Stretch and foam roll

    Great pump today. Booty finally starting to look a little fuller.

    And thanks for the welcome Inked (:

  6. #26
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    Another great workout

  7. #27
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    I want to do a booty burnout.

  8. #28
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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.
    No reason to ever entertain the naysayers and arm chair qb's. Those negative nancys wont post their pics i bet. Just do your thing kc and, fuck em if that cant take a joke!!

  9. #29
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    Quote Originally Posted by schultz1 View Post
    No reason to ever entertain the naysayers and arm chair qb's. Those negative nancys wont post their pics i bet. Just do your thing kc and, fuck em if that cant take a joke!!
    No worries schultzy, my skin is thicker than my booty, thank god. Words don't hurt me (: Plus I know I look damn good for my age.

  10. #30
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    Quote Originally Posted by KateClen View Post
    No worries schultzy, my skin is thicker than my booty, thank god. Words don't hurt me (: Plus I know I look damn good for my age.
    Id suggest more booty burnouts then!!!

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