Kat's Workout Journal....

**The_Kat** · 01-12-2009, 01:25 PM

I'm starting to hit the gym hard again, and am about to start cycling high doses of protein, and bulking supplements along with NOEXPLODE in my workouts. My goal is to gain about 10lbs of lean mass, and cut up.

I currently weight 180 lbs.

Typical Chest Workout:

Bench Press-12 reps @ 175 lbs, 10 reps @ 185, 10 reps at 195, 6 reps @ 205. No max yet....

Dumbell Press- 12 reps @ 50lbs per dumbell isolated, 10 reps @ 55, 8 reps at 60.

Dumbell Incline- same as dumbell

Decline Press- 12 reps @ 205, 10 reps @ 225, 10 reps @ 225 again.

100 pushups-4 sets of 25

Butterflys: 12 reps @ 125lbs, 10 reps @ 135, 10 reps @ 150.

**The_Kat** · 01-12-2009, 01:31 PM

Typical Biceps Workout:

Warmup- 25 mixed curls ( hammer, regular, inverse ) with 25lbs each.

Bicep Curls Isolated: 12 reps @ 30lbs each, 10 reps @ 35lbs each, 8 reps at 45lbs each, MAX OUT with what weight you can curl at least 3 times. Lately it's been 60lbs.

Bicep Hammer Curls Isolated: Same as above

Curlbar inverse Curls: 3 sets of 10 at 50 lbs.

Supersets Curls-10 sets of each without stopping.
10 reps regular grip, 10 reps inside grip, 10 reps inverse grip, 10 reps of outside grip. Use 55 lbs with the bar included in the weight total. Do this excercise 3 times.

BURNOUTS-repeat dumbell hammer and regular curls with 30lbs til muscle failure.

**The_Kat** · 01-12-2009, 01:36 PM

My favorite muscle.

Cables pushdowns-4 sets of 10 @ 130, 140, 150, and 160 lbs.

Cables superset. Use a rope and do 10 reps of V pull downs, 10 reps inside twist pull downs, and 10 reps of regular pull downs. Keep elbows locked at no more than 90 degrees on the release.

Skull Crushers- 3 sets of 12 @ 40lbs ( this is my weakest area )

Pushups- 300 pushups-100 regular, 100 inside grip, 100 wide ( these will hurt )

Reverse Pushups-100 reverse pushups with 45lbs on lap.

**The_Kat** · 01-12-2009, 01:43 PM

Shoulder Dumbell Arnold Press-12 reps @ 100lbs ( 50 lbs each), 10 reps@ 110, 8 reps @ 120, 6 reps @ 130

Shoulder Butterflys-3 sets of 10 reps @ 20-25lb dumbells

Shoulder Forward Flys- 3 sets of 10 reps @ 20-25lb dumbells

Standing Dumbell Should Press- 3 sets of 10 reps @ 20-25lbs.

Rows- 12 reps @ 150lbs, 10 reps at 180 lbs, 8 reps @ 200 lbs

Back Pulldowns with bar- 12 reps @ 105lbs, 10 reps @ 120, 8 reps @ 120 ( my other weakness )

50 Pullups regular

25 Pullups inverted

Not sure of the name but I call it lawn mower starters----by the motion use do the excercise.

12 reps @ 55 lbs, 10 reps @ 65 lbs, 8 reps @ 72lbs ( yes it weighs 72lbs )

BURNOUT-shoulder press with dumbells @ 35 lbs each til muscle failure.

**The_Kat** · 01-12-2009, 01:46 PM

I do ab workouts everyday and run 20 minutes on the treadmill along with my MMA training. When I workout I drink alot of water. To figure what you should drink while on a rigorous workout take .66 and multiply it by your body weight.

For me it is .66 x 180=119 ozs. or about 6 bottles of water a day minimum. I will get pics posted up soon so I can see my before and after. I plan to reach my goal in three months or less.