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Very nice job updating us on the diet you're doing
. Food looks really good. I like the tuna
. Food looks really good. I like the tuna
lol well the course is technically 1.5 years but the governing body of paramedics is going through some changes so they are making it shorter?Big time yes! That’s cool. You’ll be practically a doctor in a crash corses how long is the program. U said April??? How the hell ? We have EMTs here that’s a faster coarse Cert! Emergency med Technician.go girl.
in the end I’ll be in school for a year total but not all at once.. if that makes sense?
I was the only one there so I cranked up my music!
Definitely won’t happen as I’m 9 years sober and don’t have any plans of changing
@Kindafitkindafat awesome work right here!Feb 6.2025
I know it’s been a minute but I started school last Friday and it’s been chaos since then between juggling a full time day job, school, night shift at work and just doing required life things (like sleeping and eating)
I have only trained 2x since the last time I posted so that’s just down right depressing. My diet has changed a bit but I think I need to tweak it some more so it will be doable while sitting in class all day♀ so any quick on the go meals or snack recommendations would be great!
Weight dropped to 166Ibs after just 1 week of this schedule….
Brain fog is at an all time high which doesn’t bode well for me since I have to retain a ton of information at school…
Current diet:
4L water
Adding vegetables through out the meals
Meal 1:
30 g whey
2tbsp almond butter
1 sourdough English muffin
Meal 2:
5oz lean protein- tuna
2 pieces sprouted bread
5oz fruit (I switch between apples and bananas)
Meal 3:
5oz lean protein
1 wrap worth 60g carbs
5oz fruit- pineapple
Meal 4:
4oz lean beef or salmon
6oz rice
Meal 5:
25g whey
1/2 cup lactose free Greek yogurt
3oz fruit-
300ml unsweetened almond milk
Post workout:
25g whey shake
80g gluten free cereal
Fun exercise from my last workout back/biceps
Self rows- feet up 4xamrap
Barbell rows 4x45sec 95Ibs went for as many reps in 45sec
Pull ups 4x12
Seal rows 4x12 135Ibs
A1. Barbell curls 4x12 45ibs
A2. Hammer curls 4x12 25Ibs
A3. Reverse cable curls 4x12 20Ibs
View attachment 74257
Keep pushing you’ll get through it! Glad to see you’re back.
May. 15.25
Hey guys! School is wrapped up for the summer so I’ve been consistently in the gym, back on program for 3 weeks now.
My BW is currently 165
I’m hoping to increase that 10ish Ibs while on cycle
I started a new cycle on Monday.
It’s going to be 12weeks
25mg Masteron every other day for 6 weeks
After that I’m going to add 10mg Anavar AM and PM
I’ve done this cycle before and it went pretty good.
Training is currently 5 days a week with 2 rest days added whenever needed. It’s going to be as follows for another 4 weeks just gradually adding weight each week.
Diet is also on point again!
Below is what it will be for the next few weeks then we will switch it up.
Hey guys! School is wrapped up for the summer so I’ve been consistently in the gym, back on program for 3 weeks now.
My BW is currently 165
I’m hoping to increase that 10ish Ibs while on cycle
I started a new cycle on Monday.
It’s going to be 12weeks
25mg Masteron every other day for 6 weeks
After that I’m going to add 10mg Anavar AM and PM
I’ve done this cycle before and it went pretty good.
Training is currently 5 days a week with 2 rest days added whenever needed. It’s going to be as follows for another 4 weeks just gradually adding weight each week.
Diet is also on point again!
Below is what it will be for the next few weeks then we will switch it up.
Nice to see you back sister! 
Like sled those are super challenging after deadlifts or squats. Likewise walking lunges. Why no BB Squats tho? You want mass do your big compound exercises too. Maybe every other week rotate them in? Not just Goblet landline squats??? Why no Bench or chest exercises in any of those days? You need to train all your parts or you can become unbalanced that can lead to pain and symmetry issues. I know it’s all about the ass but nothing wrong with a nice V taper! Ok kick ass for 3 weeks.
Like sled those are super challenging after deadlifts or squats. Likewise walking lunges. Why no BB Squats tho? You want mass do your big compound exercises too. Maybe every other week rotate them in? Not just Goblet landline squats??? Why no Bench or chest exercises in any of those days? You need to train all your parts or you can become unbalanced that can lead to pain and symmetry issues. I know it’s all about the ass but nothing wrong with a nice V taper! Ok kick ass for 3 weeks. 
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@Kindafitkindafat welcome back to the EVO family sister
we missed you so much.I'm liking your new cycle and your training, how much cardio you plan to max on?
The food, you going to try to do 1 fasting day?
@Kindafitkindafat
very nice to see a familiar face come back. seems like you have a great update. very nice list of training!
Right now cardio is just going to be 10000 steps a day and 15mins incline walking 5 days a week. Nothing crazy right now!@Kindafitkindafat welcome back to the EVO family sister
I'm liking your new cycle and your training, how much cardio you plan to max on?
The food, you going to try to do 1 fasting day?
I wasn’t planning on doing a fasting day?? I don’t think that would go over well with me…..
I guess I just wanted to get back into it without the heavy compound lifts? After I’m done this program when there is less leg days. The heavy compound movements will be added!Nice to see you back sister!
@Kindafitkindafat sister where you been? i missed you but don't tell my wife.
hopefully you can motivate my fat 400 pound wife to workout
Ok. Your off the hook then. I just figured your on a cycle take advantage of it. I get where you’re coming from. Glad you’re not going to abandon those. Ad a chest machine or 2 though somewhere please.
@Kindafitkindafat sister you alwasy welcome back to EVO family no matter what.
what you been up to lately besides school and training?
this a nice setup
@Kindafitkindafat this is a great update right here. you are helping so many women out there with these updates.
can we get some picture updates as well?
Yes I LOVE tempo work. You don’t have to go as heavy and it still smokes you.Are you seeing a benefit monitoring the tempo?
Welcome back BTW
@Kindafitkindafat you look fantastic on this one. the food and training is on point.
keep up the hardwork, much respect for this
Oh I will be taking advantage! By the time my next program hits I should just be starting Anavar and that’s when I really see the lifting weight go up! And the recovery is way better!Ok. Your off the hook then. I just figured your on a cycle take advantage of it. I get where you’re coming from. Glad you’re not going to abandon those. Ad a chest machine or 2 though somewhere please.
@Kindafitkindafat you are doing an amazing job on this. very nice food selection and the training is on point.
i love that you are killing it!
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I think you can do it sister, at least try 24 hour fast OMAD @KindafitkindafatRight now cardio is just going to be 10000 steps a day and 15mins incline walking 5 days a week. Nothing crazy right now!
I wasn’t planning on doing a fasting day?? I don’t think that would go over well with me…..
@Kindafitkindafat sister yard work sounds like good cardio lolNot much just school, work, yard work and training. I’ve been taking a few BJJ classes and those have been really fun! I might stick with it for a bit…. It definitely works my cardio
@Kindafitkindafat thanks for posting these. you look great!
Congratulations on school wrapping up and welcome back into the community
@Kindafitkindafat glad to see you’re back sis.
May 18.25
Last nights workout was extremely low energy. I was tired when I got there and more tired when I left. But we showed up and got it done.
It was of course a leg day..
DB RDL 1.2.2.1 4x12 75Ibs
Cable pull thru a 4 x15 62.5
A1. Banded lateral walks 4x 30sec medium-hard band
A2. Glute bridge walks 1.2.2.1 4x20
B1. Step ups 4x10/ 17.5Ib Kb
B2. Cable kick backs 1.2.1.1 4x 15/ 10+blk
Walking lunges 2x40 total 60Ib bar
My glutes are actually pretty sore today already which means I must have worked harder then what I thought
Last nights workout was extremely low energy. I was tired when I got there and more tired when I left. But we showed up and got it done.
It was of course a leg day..
DB RDL 1.2.2.1 4x12 75Ibs
Cable pull thru a 4 x15 62.5
A1. Banded lateral walks 4x 30sec medium-hard band
A2. Glute bridge walks 1.2.2.1 4x20
B1. Step ups 4x10/ 17.5Ib Kb
B2. Cable kick backs 1.2.1.1 4x 15/ 10+blk
Walking lunges 2x40 total 60Ib bar
My glutes are actually pretty sore today already which means I must have worked harder then what I thought
LevButlerov
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@Kindafitkindafat low energy but you are trying your best you adding cardio?
you adding cardio?May 18.25
Last nights workout was extremely low energy. I was tired when I got there and more tired when I left. But we showed up and got it done.
It was of course a leg day..
DB RDL 1.2.2.1 4x12 75Ibs
Cable pull thru a 4 x15 62.5
A1. Banded lateral walks 4x 30sec medium-hard band
A2. Glute bridge walks 1.2.2.1 4x20
B1. Step ups 4x10/ 17.5Ib Kb
B2. Cable kick backs 1.2.1.1 4x 15/ 10+blk
Walking lunges 2x40 total 60Ib bar
My glutes are actually pretty sore today already which means I must have worked harder then what I thought
Not yesterday mostly because I was throwing field stone for 4 hrs yesterday so i counted that as my cardio!@Kindafitkindafat low energy but you are trying your best
LevButlerov
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Field stone? sister you're hardcore lolNot yesterday mostly because I was throwing field stone for 4 hrs yesterday so i counted that as my cardio!
we need stone pics @Kindafitkindafat
@KindafitkindafatMay 18.25
Last nights workout was extremely low energy. I was tired when I got there and more tired when I left. But we showed up and got it done.
It was of course a leg day..
DB RDL 1.2.2.1 4x12 75Ibs
Cable pull thru a 4 x15 62.5
A1. Banded lateral walks 4x 30sec medium-hard band
A2. Glute bridge walks 1.2.2.1 4x20
B1. Step ups 4x10/ 17.5Ib Kb
B2. Cable kick backs 1.2.1.1 4x 15/ 10+blk
Walking lunges 2x40 total 60Ib bar
My glutes are actually pretty sore today already which means I must have worked harder then what I thought
Another excellent job on this workout. It's good to see you doing regular updates now. It really helps so many people.
@Kindafitkindafat sister this a very nice workout session. you showing how its done and having fun at it tooMay 18.25
Last nights workout was extremely low energy. I was tired when I got there and more tired when I left. But we showed up and got it done.
It was of course a leg day..
DB RDL 1.2.2.1 4x12 75Ibs
Cable pull thru a 4 x15 62.5
A1. Banded lateral walks 4x 30sec medium-hard band
A2. Glute bridge walks 1.2.2.1 4x20
B1. Step ups 4x10/ 17.5Ib Kb
B2. Cable kick backs 1.2.1.1 4x 15/ 10+blk
Walking lunges 2x40 total 60Ib bar
My glutes are actually pretty sore today already which means I must have worked harder then what I thought
wish my wife would learn from you
@Kindafitkindafat Sister. Another excellent session from you really glad to see you posting regularly. Let's keep it going.May 18.25
Last nights workout was extremely low energy. I was tired when I got there and more tired when I left. But we showed up and got it done.
It was of course a leg day..
DB RDL 1.2.2.1 4x12 75Ibs
Cable pull thru a 4 x15 62.5
A1. Banded lateral walks 4x 30sec medium-hard band
A2. Glute bridge walks 1.2.2.1 4x20
B1. Step ups 4x10/ 17.5Ib Kb
B2. Cable kick backs 1.2.1.1 4x 15/ 10+blk
Walking lunges 2x40 total 60Ib bar
My glutes are actually pretty sore today already which means I must have worked harder then what I thought
I'm with you on the feels hereMay 18.25
Last nights workout was extremely low energy. I was tired when I got there and more tired when I left. But we showed up and got it done.
It was of course a leg day..
DB RDL 1.2.2.1 4x12 75Ibs
Cable pull thru a 4 x15 62.5
A1. Banded lateral walks 4x 30sec medium-hard band
A2. Glute bridge walks 1.2.2.1 4x20
B1. Step ups 4x10/ 17.5Ib Kb
B2. Cable kick backs 1.2.1.1 4x 15/ 10+blk
Walking lunges 2x40 total 60Ib bar
My glutes are actually pretty sore today already which means I must have worked harder then what I thought
@Kindafitkindafat You are looking fantastic. I really like the progress. You're making, keep it up.May 18.25
Last nights workout was extremely low energy. I was tired when I got there and more tired when I left. But we showed up and got it done.
It was of course a leg day..
DB RDL 1.2.2.1 4x12 75Ibs
Cable pull thru a 4 x15 62.5
A1. Banded lateral walks 4x 30sec medium-hard band
A2. Glute bridge walks 1.2.2.1 4x20
B1. Step ups 4x10/ 17.5Ib Kb
B2. Cable kick backs 1.2.1.1 4x 15/ 10+blk
Walking lunges 2x40 total 60Ib bar
My glutes are actually pretty sore today already which means I must have worked harder then what I thought
@Kindafitkindafat RDL is always a fantastic training workout. you gotta love this. leg training is on point too!May 18.25
Last nights workout was extremely low energy. I was tired when I got there and more tired when I left. But we showed up and got it done.
It was of course a leg day..
DB RDL 1.2.2.1 4x12 75Ibs
Cable pull thru a 4 x15 62.5
A1. Banded lateral walks 4x 30sec medium-hard band
A2. Glute bridge walks 1.2.2.1 4x20
B1. Step ups 4x10/ 17.5Ib Kb
B2. Cable kick backs 1.2.1.1 4x 15/ 10+blk
Walking lunges 2x40 total 60Ib bar
My glutes are actually pretty sore today already which means I must have worked harder then what I thought
@Kindafitkindafat Wow, this is an excellent workout. You're showing as a female that you can definitely keep up with the boys. Keep up the good work.May 18.25
Last nights workout was extremely low energy. I was tired when I got there and more tired when I left. But we showed up and got it done.
It was of course a leg day..
DB RDL 1.2.2.1 4x12 75Ibs
Cable pull thru a 4 x15 62.5
A1. Banded lateral walks 4x 30sec medium-hard band
A2. Glute bridge walks 1.2.2.1 4x20
B1. Step ups 4x10/ 17.5Ib Kb
B2. Cable kick backs 1.2.1.1 4x 15/ 10+blk
Walking lunges 2x40 total 60Ib bar
My glutes are actually pretty sore today already which means I must have worked harder then what I thought
The key is that you got the workout done. That is what separates the people who achieve their goals from the people that would have just stayed home because they were tired.
Had that happen with legs last week lolMay 18.25
Last nights workout was extremely low energy. I was tired when I got there and more tired when I left. But we showed up and got it done.
It was of course a leg day..
DB RDL 1.2.2.1 4x12 75Ibs
Cable pull thru a 4 x15 62.5
A1. Banded lateral walks 4x 30sec medium-hard band
A2. Glute bridge walks 1.2.2.1 4x20
B1. Step ups 4x10/ 17.5Ib Kb
B2. Cable kick backs 1.2.1.1 4x 15/ 10+blk
Walking lunges 2x40 total 60Ib bar
My glutes are actually pretty sore today already which means I must have worked harder then what I thought
@Kindafitkindafat sometimes those are the best days! Awesome work!May 18.25
Last nights workout was extremely low energy. I was tired when I got there and more tired when I left. But we showed up and got it done.
It was of course a leg day..
DB RDL 1.2.2.1 4x12 75Ibs
Cable pull thru a 4 x15 62.5
A1. Banded lateral walks 4x 30sec medium-hard band
A2. Glute bridge walks 1.2.2.1 4x20
B1. Step ups 4x10/ 17.5Ib Kb
B2. Cable kick backs 1.2.1.1 4x 15/ 10+blk
Walking lunges 2x40 total 60Ib bar
My glutes are actually pretty sore today already which means I must have worked harder then what I thought
May 21.25
Solid workout tonight!
Hip thrusts 4x12 270
DB RDL 4x10 85
Cable kick backs 4x15/ 10 + blk
Lying ham curl 4x15 70
DB frog pumps 4x20 30
Back extension glute focused 3x12 purple band
10 min stair master
Another stormy night….
Solid workout tonight!
Hip thrusts 4x12 270
DB RDL 4x10 85
Cable kick backs 4x15/ 10 + blk
Lying ham curl 4x15 70
DB frog pumps 4x20 30
Back extension glute focused 3x12 purple band
10 min stair master
Another stormy night….
@Kindafitkindafat glad to see you’re getting it in! Great workMay 18.25
Last nights workout was extremely low energy. I was tired when I got there and more tired when I left. But we showed up and got it done.
It was of course a leg day..
DB RDL 1.2.2.1 4x12 75Ibs
Cable pull thru a 4 x15 62.5
A1. Banded lateral walks 4x 30sec medium-hard band
A2. Glute bridge walks 1.2.2.1 4x20
B1. Step ups 4x10/ 17.5Ib Kb
B2. Cable kick backs 1.2.1.1 4x 15/ 10+blk
Walking lunges 2x40 total 60Ib bar
My glutes are actually pretty sore today already which means I must have worked harder then what I thought
LevButlerov
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Stormy night but looks like a beautiful sunset
you live in a wonderful place @Kindafitkindafat Are you able to manage time to increase stair master to 30min? 20 pre/10 post
Ya I probably have time now to add 20 more mins of cardio!Stormy night but looks like a beautiful sunset
Are you able to manage time to increase stair master to 30min? 20 pre/10 post
This is an exciting log - can't wait to see the results
@Kindafitkindafat must have felt it stormy but pic looks like an amazing view.......
Ya it’s taken from my front yard!
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Add it in sister
Nice updateMay 18.25
Last nights workout was extremely low energy. I was tired when I got there and more tired when I left. But we showed up and got it done.
It was of course a leg day..
DB RDL 1.2.2.1 4x12 75Ibs
Cable pull thru a 4 x15 62.5
A1. Banded lateral walks 4x 30sec medium-hard band
A2. Glute bridge walks 1.2.2.1 4x20
B1. Step ups 4x10/ 17.5Ib Kb
B2. Cable kick backs 1.2.1.1 4x 15/ 10+blk
Walking lunges 2x40 total 60Ib bar
My glutes are actually pretty sore today already which means I must have worked harder then what I thought
May 31.25
Last weeks workouts went well. My right shoulder was killing me so I took out my shoulder workout.
I’ve been hitting the gym 1 on 1 off because I’m hitting legs so much I’ve needed a day in between for proper recovery.
#1
Lat pull down 4x10 120
Seated row 4x12 70
Single arm cable row 4x12/ 27.5 + blk
Face pulls 1.2.1.1 4x15 27.5+ blk
Single Straight arm pulldown 4x12/ 12.5 + blk
Glute bridge march 1.2.2.1 4x20
Seated ham curls 1.2.2.1 4x15 70
#2
Hip thrusts 4x12 295
DB RDL 4x10 80-85
Cable kick backs 4x15/ 12.5 + blk
Lying ham curls 4x15 70
DB frog pumps 4x20 25
Back extension (glute focused) 3x12 purple band
Abduction 1.3.2.1 3x20 110
15mins stair master
#3
Leg press 4x12 708 ( I have this goal to hit 10 plates a side…. I don’t know if it’s possible but I’m going to try)
Smith reverse lunge 3x10/ 10Ibs (
)
Goblet squat heels elevated, quad focus 2.2.2.2 3x15 22.5Ibs
Abduction 1.3.2.1 4x20 110
Walking lunge 3x20/ 60Ib bar
#4
DB RDL 1.2.2.1 4x12 70Ibs
Cable pull thru 4x15 130
Banded lateral walk 3x30sec medium band
Step ups 4x10/ 20Ibs
Land mine squat press 4x12 25
Glute kickbacks 1.2.1.1 4x15/ 20
I have 2 more weeks on my program and I’ve decided I would really like to hit 10 plates per side on the leg press with good depth.. that’s 1000Ibs… I’m contemplating if I should attempt this with wraps or just my knee sleeves…. This week I hit 800 so we are slowly getting there!
Since starting my cycle my weight is up from 163 to 170. I’m still relatively lean.. but I’m finding I’m having some digestion issues what does everyone recommend to help with digestion?
It’s been hot this week so on my off days I’ve been taking my dog to the lake which has been nice!
Also here’s a picture from tonight’s leg session I had a nice little leg pump!
Last weeks workouts went well. My right shoulder was killing me so I took out my shoulder workout.
I’ve been hitting the gym 1 on 1 off because I’m hitting legs so much I’ve needed a day in between for proper recovery.
#1
Lat pull down 4x10 120
Seated row 4x12 70
Single arm cable row 4x12/ 27.5 + blk
Face pulls 1.2.1.1 4x15 27.5+ blk
Single Straight arm pulldown 4x12/ 12.5 + blk
Glute bridge march 1.2.2.1 4x20
Seated ham curls 1.2.2.1 4x15 70
#2
Hip thrusts 4x12 295
DB RDL 4x10 80-85
Cable kick backs 4x15/ 12.5 + blk
Lying ham curls 4x15 70
DB frog pumps 4x20 25
Back extension (glute focused) 3x12 purple band
Abduction 1.3.2.1 3x20 110
15mins stair master
#3
Leg press 4x12 708 ( I have this goal to hit 10 plates a side…. I don’t know if it’s possible but I’m going to try
) Smith reverse lunge 3x10/ 10Ibs (
)Goblet squat heels elevated, quad focus 2.2.2.2 3x15 22.5Ibs
Abduction 1.3.2.1 4x20 110
Walking lunge 3x20/ 60Ib bar
#4
DB RDL 1.2.2.1 4x12 70Ibs
Cable pull thru 4x15 130
Banded lateral walk 3x30sec medium band
Step ups 4x10/ 20Ibs
Land mine squat press 4x12 25
Glute kickbacks 1.2.1.1 4x15/ 20
I have 2 more weeks on my program and I’ve decided I would really like to hit 10 plates per side on the leg press with good depth.. that’s 1000Ibs… I’m contemplating if I should attempt this with wraps or just my knee sleeves…. This week I hit 800 so we are slowly getting there!
Since starting my cycle my weight is up from 163 to 170. I’m still relatively lean.. but I’m finding I’m having some digestion issues what does everyone recommend to help with digestion?
It’s been hot this week so on my off days I’ve been taking my dog to the lake which has been nice!
Also here’s a picture from tonight’s leg session I had a nice little leg pump!
This is exactly why I want to cut but on gear to preserve muscle.
@Kindafitkindafat Def going to follow your progress. You got this
they were mostly all designed to prevent muscle wasting so that is a good strategy
LevButlerov
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Love that big dog, whats the breed? and your legs look thick and strong @KindafitkindafatMay 31.25
Last weeks workouts went well. My right shoulder was killing me so I took out my shoulder workout.
I’ve been hitting the gym 1 on 1 off because I’m hitting legs so much I’ve needed a day in between for proper recovery.
#1
Lat pull down 4x10 120
Seated row 4x12 70
Single arm cable row 4x12/ 27.5 + blk
Face pulls 1.2.1.1 4x15 27.5+ blk
Single Straight arm pulldown 4x12/ 12.5 + blk
Glute bridge march 1.2.2.1 4x20
Seated ham curls 1.2.2.1 4x15 70
#2
Hip thrusts 4x12 295
DB RDL 4x10 80-85
Cable kick backs 4x15/ 12.5 + blk
Lying ham curls 4x15 70
DB frog pumps 4x20 25
Back extension (glute focused) 3x12 purple band
Abduction 1.3.2.1 3x20 110
15mins stair master
#3
Leg press 4x12 708 ( I have this goal to hit 10 plates a side…. I don’t know if it’s possible but I’m going to try
Smith reverse lunge 3x10/ 10Ibs (
Goblet squat heels elevated, quad focus 2.2.2.2 3x15 22.5Ibs
Abduction 1.3.2.1 4x20 110
Walking lunge 3x20/ 60Ib bar
#4
DB RDL 1.2.2.1 4x12 70Ibs
Cable pull thru 4x15 130
Banded lateral walk 3x30sec medium band
Step ups 4x10/ 20Ibs
Land mine squat press 4x12 25
Glute kickbacks 1.2.1.1 4x15/ 20
I have 2 more weeks on my program and I’ve decided I would really like to hit 10 plates per side on the leg press with good depth.. that’s 1000Ibs… I’m contemplating if I should attempt this with wraps or just my knee sleeves…. This week I hit 800 so we are slowly getting there!
Since starting my cycle my weight is up from 163 to 170. I’m still relatively lean.. but I’m finding I’m having some digestion issues what does everyone recommend to help with digestion?
It’s been hot this week so on my off days I’ve been taking my dog to the lake which has been nice!
View attachment 95584
Also here’s a picture from tonight’s leg session I had a nice little leg pump!
View attachment 95585
Training is on point, but digestion we can fix.
Daily with each meal, take 2 probiotic caps, 2 digestive enzymes, and drink 20 grams psyllium husk per day, you'll see all your digestive issues clear up.
He’s a mix between an English mastiff, Rottweiler and XL bully he’s 150Ibs! Okay I figured you guys would say psyllium husk so I got some powder today. I’ll have to pick the other things up this week as I’m 45mins from the closest town.
Which ones do you use?
LevButlerov
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We are in different counties, wouldn't help you. But you can try making home made kefir to start. @T-RexAlpha
@KindafitkindafatMay 31.25
Last weeks workouts went well. My right shoulder was killing me so I took out my shoulder workout.
I’ve been hitting the gym 1 on 1 off because I’m hitting legs so much I’ve needed a day in between for proper recovery.
#1
Lat pull down 4x10 120
Seated row 4x12 70
Single arm cable row 4x12/ 27.5 + blk
Face pulls 1.2.1.1 4x15 27.5+ blk
Single Straight arm pulldown 4x12/ 12.5 + blk
Glute bridge march 1.2.2.1 4x20
Seated ham curls 1.2.2.1 4x15 70
#2
Hip thrusts 4x12 295
DB RDL 4x10 80-85
Cable kick backs 4x15/ 12.5 + blk
Lying ham curls 4x15 70
DB frog pumps 4x20 25
Back extension (glute focused) 3x12 purple band
Abduction 1.3.2.1 3x20 110
15mins stair master
#3
Leg press 4x12 708 ( I have this goal to hit 10 plates a side…. I don’t know if it’s possible but I’m going to try
Smith reverse lunge 3x10/ 10Ibs (
Goblet squat heels elevated, quad focus 2.2.2.2 3x15 22.5Ibs
Abduction 1.3.2.1 4x20 110
Walking lunge 3x20/ 60Ib bar
#4
DB RDL 1.2.2.1 4x12 70Ibs
Cable pull thru 4x15 130
Banded lateral walk 3x30sec medium band
Step ups 4x10/ 20Ibs
Land mine squat press 4x12 25
Glute kickbacks 1.2.1.1 4x15/ 20
I have 2 more weeks on my program and I’ve decided I would really like to hit 10 plates per side on the leg press with good depth.. that’s 1000Ibs… I’m contemplating if I should attempt this with wraps or just my knee sleeves…. This week I hit 800 so we are slowly getting there!
Since starting my cycle my weight is up from 163 to 170. I’m still relatively lean.. but I’m finding I’m having some digestion issues what does everyone recommend to help with digestion?
It’s been hot this week so on my off days I’ve been taking my dog to the lake which has been nice!
View attachment 95584
Also here’s a picture from tonight’s leg session I had a nice little leg pump!
View attachment 95585
that is cool your dog is enjoying the water. i got mad respect for you and taking the time to spend time with your dog. they need as much attention as possible. i hate people who leave their dog in a cage all day to go to work.
Yup! If I don’t include the machine weight! As it’s 118Ibs on its own
@Kindafitkindafat wow you look great in your pic. legs are looking very strong and muscular. and you are lean !May 31.25
Last weeks workouts went well. My right shoulder was killing me so I took out my shoulder workout.
I’ve been hitting the gym 1 on 1 off because I’m hitting legs so much I’ve needed a day in between for proper recovery.
#1
Lat pull down 4x10 120
Seated row 4x12 70
Single arm cable row 4x12/ 27.5 + blk
Face pulls 1.2.1.1 4x15 27.5+ blk
Single Straight arm pulldown 4x12/ 12.5 + blk
Glute bridge march 1.2.2.1 4x20
Seated ham curls 1.2.2.1 4x15 70
#2
Hip thrusts 4x12 295
DB RDL 4x10 80-85
Cable kick backs 4x15/ 12.5 + blk
Lying ham curls 4x15 70
DB frog pumps 4x20 25
Back extension (glute focused) 3x12 purple band
Abduction 1.3.2.1 3x20 110
15mins stair master
#3
Leg press 4x12 708 ( I have this goal to hit 10 plates a side…. I don’t know if it’s possible but I’m going to try
Smith reverse lunge 3x10/ 10Ibs (
Goblet squat heels elevated, quad focus 2.2.2.2 3x15 22.5Ibs
Abduction 1.3.2.1 4x20 110
Walking lunge 3x20/ 60Ib bar
#4
DB RDL 1.2.2.1 4x12 70Ibs
Cable pull thru 4x15 130
Banded lateral walk 3x30sec medium band
Step ups 4x10/ 20Ibs
Land mine squat press 4x12 25
Glute kickbacks 1.2.1.1 4x15/ 20
I have 2 more weeks on my program and I’ve decided I would really like to hit 10 plates per side on the leg press with good depth.. that’s 1000Ibs… I’m contemplating if I should attempt this with wraps or just my knee sleeves…. This week I hit 800 so we are slowly getting there!
Since starting my cycle my weight is up from 163 to 170. I’m still relatively lean.. but I’m finding I’m having some digestion issues what does everyone recommend to help with digestion?
It’s been hot this week so on my off days I’ve been taking my dog to the lake which has been nice!
View attachment 95584
Also here’s a picture from tonight’s leg session I had a nice little leg pump!
View attachment 95585
How long @Kindafitkindafat have you been competing? What got you into it?
@Kindafitkindafat sister that a good looking dog but my pit could take him easy. you see the pic of my pit in the pet section? you should check it out and comment tooMay 31.25
Last weeks workouts went well. My right shoulder was killing me so I took out my shoulder workout.
I’ve been hitting the gym 1 on 1 off because I’m hitting legs so much I’ve needed a day in between for proper recovery.
#1
Lat pull down 4x10 120
Seated row 4x12 70
Single arm cable row 4x12/ 27.5 + blk
Face pulls 1.2.1.1 4x15 27.5+ blk
Single Straight arm pulldown 4x12/ 12.5 + blk
Glute bridge march 1.2.2.1 4x20
Seated ham curls 1.2.2.1 4x15 70
#2
Hip thrusts 4x12 295
DB RDL 4x10 80-85
Cable kick backs 4x15/ 12.5 + blk
Lying ham curls 4x15 70
DB frog pumps 4x20 25
Back extension (glute focused) 3x12 purple band
Abduction 1.3.2.1 3x20 110
15mins stair master
#3
Leg press 4x12 708 ( I have this goal to hit 10 plates a side…. I don’t know if it’s possible but I’m going to try
Smith reverse lunge 3x10/ 10Ibs (
Goblet squat heels elevated, quad focus 2.2.2.2 3x15 22.5Ibs
Abduction 1.3.2.1 4x20 110
Walking lunge 3x20/ 60Ib bar
#4
DB RDL 1.2.2.1 4x12 70Ibs
Cable pull thru 4x15 130
Banded lateral walk 3x30sec medium band
Step ups 4x10/ 20Ibs
Land mine squat press 4x12 25
Glute kickbacks 1.2.1.1 4x15/ 20
I have 2 more weeks on my program and I’ve decided I would really like to hit 10 plates per side on the leg press with good depth.. that’s 1000Ibs… I’m contemplating if I should attempt this with wraps or just my knee sleeves…. This week I hit 800 so we are slowly getting there!
Since starting my cycle my weight is up from 163 to 170. I’m still relatively lean.. but I’m finding I’m having some digestion issues what does everyone recommend to help with digestion?
It’s been hot this week so on my off days I’ve been taking my dog to the lake which has been nice!
View attachment 95584
Also here’s a picture from tonight’s leg session I had a nice little leg pump!
View attachment 95585
I started powerlifting in 2019 and then I just switched over to bodybuilding last year and competed for the first time last July!
It’s a common story, I got into the gym because I was depressed and bulimic when I was younger and so I hired a trainer because I wanted to gain some confidence and it’s the best thing I ever did! A friend I meet at the gym was powerlifting and said I should give it a try and the rest is history!
@Kindafitkindafat that is great you are using the gym as an outlet.I started powerlifting in 2019 and then I just switched over to bodybuilding last year and competed for the first time last July!
It’s a common story, I got into the gym because I was depressed and bulimic when I was younger and so I hired a trainer because I wanted to gain some confidence and it’s the best thing I ever did! A friend I meet at the gym was powerlifting and said I should give it a try and the rest is history!
after my wife left me i had nothing. she took my daughter too and took everything from me. i was left living in my car. the gym saved my life
Wow I’m sorry that happened to you. The gym really is an amazing outlet! Keep killing it!
@Kindafitkindafat sister your looking good on this. nice pics of the dog and you at the gym. makes me smile to see you so happyMay 31.25
Last weeks workouts went well. My right shoulder was killing me so I took out my shoulder workout.
I’ve been hitting the gym 1 on 1 off because I’m hitting legs so much I’ve needed a day in between for proper recovery.
#1
Lat pull down 4x10 120
Seated row 4x12 70
Single arm cable row 4x12/ 27.5 + blk
Face pulls 1.2.1.1 4x15 27.5+ blk
Single Straight arm pulldown 4x12/ 12.5 + blk
Glute bridge march 1.2.2.1 4x20
Seated ham curls 1.2.2.1 4x15 70
#2
Hip thrusts 4x12 295
DB RDL 4x10 80-85
Cable kick backs 4x15/ 12.5 + blk
Lying ham curls 4x15 70
DB frog pumps 4x20 25
Back extension (glute focused) 3x12 purple band
Abduction 1.3.2.1 3x20 110
15mins stair master
#3
Leg press 4x12 708 ( I have this goal to hit 10 plates a side…. I don’t know if it’s possible but I’m going to try
Smith reverse lunge 3x10/ 10Ibs (
Goblet squat heels elevated, quad focus 2.2.2.2 3x15 22.5Ibs
Abduction 1.3.2.1 4x20 110
Walking lunge 3x20/ 60Ib bar
#4
DB RDL 1.2.2.1 4x12 70Ibs
Cable pull thru 4x15 130
Banded lateral walk 3x30sec medium band
Step ups 4x10/ 20Ibs
Land mine squat press 4x12 25
Glute kickbacks 1.2.1.1 4x15/ 20
I have 2 more weeks on my program and I’ve decided I would really like to hit 10 plates per side on the leg press with good depth.. that’s 1000Ibs… I’m contemplating if I should attempt this with wraps or just my knee sleeves…. This week I hit 800 so we are slowly getting there!
Since starting my cycle my weight is up from 163 to 170. I’m still relatively lean.. but I’m finding I’m having some digestion issues what does everyone recommend to help with digestion?
It’s been hot this week so on my off days I’ve been taking my dog to the lake which has been nice!
View attachment 95584
Also here’s a picture from tonight’s leg session I had a nice little leg pump!
View attachment 95585
you got a nice athletic physique. that is a good look for youMay 31.25
Last weeks workouts went well. My right shoulder was killing me so I took out my shoulder workout.
I’ve been hitting the gym 1 on 1 off because I’m hitting legs so much I’ve needed a day in between for proper recovery.
#1
Lat pull down 4x10 120
Seated row 4x12 70
Single arm cable row 4x12/ 27.5 + blk
Face pulls 1.2.1.1 4x15 27.5+ blk
Single Straight arm pulldown 4x12/ 12.5 + blk
Glute bridge march 1.2.2.1 4x20
Seated ham curls 1.2.2.1 4x15 70
#2
Hip thrusts 4x12 295
DB RDL 4x10 80-85
Cable kick backs 4x15/ 12.5 + blk
Lying ham curls 4x15 70
DB frog pumps 4x20 25
Back extension (glute focused) 3x12 purple band
Abduction 1.3.2.1 3x20 110
15mins stair master
#3
Leg press 4x12 708 ( I have this goal to hit 10 plates a side…. I don’t know if it’s possible but I’m going to try
Smith reverse lunge 3x10/ 10Ibs (
Goblet squat heels elevated, quad focus 2.2.2.2 3x15 22.5Ibs
Abduction 1.3.2.1 4x20 110
Walking lunge 3x20/ 60Ib bar
#4
DB RDL 1.2.2.1 4x12 70Ibs
Cable pull thru 4x15 130
Banded lateral walk 3x30sec medium band
Step ups 4x10/ 20Ibs
Land mine squat press 4x12 25
Glute kickbacks 1.2.1.1 4x15/ 20
I have 2 more weeks on my program and I’ve decided I would really like to hit 10 plates per side on the leg press with good depth.. that’s 1000Ibs… I’m contemplating if I should attempt this with wraps or just my knee sleeves…. This week I hit 800 so we are slowly getting there!
Since starting my cycle my weight is up from 163 to 170. I’m still relatively lean.. but I’m finding I’m having some digestion issues what does everyone recommend to help with digestion?
It’s been hot this week so on my off days I’ve been taking my dog to the lake which has been nice!
View attachment 95584
Also here’s a picture from tonight’s leg session I had a nice little leg pump!
View attachment 95585
for digestion first figure out what is upsetting your stomach. and stop eating it. then i would look at digestive enzymes
@Kindafitkindafat
Brother, I am so sorry that happened to you. I am grateful that you are in a better spot now.
its okay that has shaped me into the badass i am today
yes she took my daughter twice from me. first when she left me and 2nd when she killed herself.
i've tried to make it up with my daughter since but we had a blowup fight at thanskgiving when her husband changed the channel from football to some parade crap. in my house we watch football, not parades. i called him a name and they stormed out
@Kindafitkindafat youve gotta avoid those injuries nothing worse!May 31.25
Last weeks workouts went well. My right shoulder was killing me so I took out my shoulder workout.
I’ve been hitting the gym 1 on 1 off because I’m hitting legs so much I’ve needed a day in between for proper recovery.
#1
Lat pull down 4x10 120
Seated row 4x12 70
Single arm cable row 4x12/ 27.5 + blk
Face pulls 1.2.1.1 4x15 27.5+ blk
Single Straight arm pulldown 4x12/ 12.5 + blk
Glute bridge march 1.2.2.1 4x20
Seated ham curls 1.2.2.1 4x15 70
#2
Hip thrusts 4x12 295
DB RDL 4x10 80-85
Cable kick backs 4x15/ 12.5 + blk
Lying ham curls 4x15 70
DB frog pumps 4x20 25
Back extension (glute focused) 3x12 purple band
Abduction 1.3.2.1 3x20 110
15mins stair master
#3
Leg press 4x12 708 ( I have this goal to hit 10 plates a side…. I don’t know if it’s possible but I’m going to try
Smith reverse lunge 3x10/ 10Ibs (
Goblet squat heels elevated, quad focus 2.2.2.2 3x15 22.5Ibs
Abduction 1.3.2.1 4x20 110
Walking lunge 3x20/ 60Ib bar
#4
DB RDL 1.2.2.1 4x12 70Ibs
Cable pull thru 4x15 130
Banded lateral walk 3x30sec medium band
Step ups 4x10/ 20Ibs
Land mine squat press 4x12 25
Glute kickbacks 1.2.1.1 4x15/ 20
I have 2 more weeks on my program and I’ve decided I would really like to hit 10 plates per side on the leg press with good depth.. that’s 1000Ibs… I’m contemplating if I should attempt this with wraps or just my knee sleeves…. This week I hit 800 so we are slowly getting there!
Since starting my cycle my weight is up from 163 to 170. I’m still relatively lean.. but I’m finding I’m having some digestion issues what does everyone recommend to help with digestion?
It’s been hot this week so on my off days I’ve been taking my dog to the lake which has been nice!
View attachment 95584
Also here’s a picture from tonight’s leg session I had a nice little leg pump!
View attachment 95585
@Kindafitkindafat that’s some nice training with some good numbersMay 31.25
Last weeks workouts went well. My right shoulder was killing me so I took out my shoulder workout.
I’ve been hitting the gym 1 on 1 off because I’m hitting legs so much I’ve needed a day in between for proper recovery.
#1
Lat pull down 4x10 120
Seated row 4x12 70
Single arm cable row 4x12/ 27.5 + blk
Face pulls 1.2.1.1 4x15 27.5+ blk
Single Straight arm pulldown 4x12/ 12.5 + blk
Glute bridge march 1.2.2.1 4x20
Seated ham curls 1.2.2.1 4x15 70
#2
Hip thrusts 4x12 295
DB RDL 4x10 80-85
Cable kick backs 4x15/ 12.5 + blk
Lying ham curls 4x15 70
DB frog pumps 4x20 25
Back extension (glute focused) 3x12 purple band
Abduction 1.3.2.1 3x20 110
15mins stair master
#3
Leg press 4x12 708 ( I have this goal to hit 10 plates a side…. I don’t know if it’s possible but I’m going to try
Smith reverse lunge 3x10/ 10Ibs (
Goblet squat heels elevated, quad focus 2.2.2.2 3x15 22.5Ibs
Abduction 1.3.2.1 4x20 110
Walking lunge 3x20/ 60Ib bar
#4
DB RDL 1.2.2.1 4x12 70Ibs
Cable pull thru 4x15 130
Banded lateral walk 3x30sec medium band
Step ups 4x10/ 20Ibs
Land mine squat press 4x12 25
Glute kickbacks 1.2.1.1 4x15/ 20
I have 2 more weeks on my program and I’ve decided I would really like to hit 10 plates per side on the leg press with good depth.. that’s 1000Ibs… I’m contemplating if I should attempt this with wraps or just my knee sleeves…. This week I hit 800 so we are slowly getting there!
Since starting my cycle my weight is up from 163 to 170. I’m still relatively lean.. but I’m finding I’m having some digestion issues what does everyone recommend to help with digestion?
It’s been hot this week so on my off days I’ve been taking my dog to the lake which has been nice!
View attachment 95584
Also here’s a picture from tonight’s leg session I had a nice little leg pump!
View attachment 95585
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@Kindafitkindafat how have you been sister?May 31.25
Last weeks workouts went well. My right shoulder was killing me so I took out my shoulder workout.
I’ve been hitting the gym 1 on 1 off because I’m hitting legs so much I’ve needed a day in between for proper recovery.
#1
Lat pull down 4x10 120
Seated row 4x12 70
Single arm cable row 4x12/ 27.5 + blk
Face pulls 1.2.1.1 4x15 27.5+ blk
Single Straight arm pulldown 4x12/ 12.5 + blk
Glute bridge march 1.2.2.1 4x20
Seated ham curls 1.2.2.1 4x15 70
#2
Hip thrusts 4x12 295
DB RDL 4x10 80-85
Cable kick backs 4x15/ 12.5 + blk
Lying ham curls 4x15 70
DB frog pumps 4x20 25
Back extension (glute focused) 3x12 purple band
Abduction 1.3.2.1 3x20 110
15mins stair master
#3
Leg press 4x12 708 ( I have this goal to hit 10 plates a side…. I don’t know if it’s possible but I’m going to try
Smith reverse lunge 3x10/ 10Ibs (
Goblet squat heels elevated, quad focus 2.2.2.2 3x15 22.5Ibs
Abduction 1.3.2.1 4x20 110
Walking lunge 3x20/ 60Ib bar
#4
DB RDL 1.2.2.1 4x12 70Ibs
Cable pull thru 4x15 130
Banded lateral walk 3x30sec medium band
Step ups 4x10/ 20Ibs
Land mine squat press 4x12 25
Glute kickbacks 1.2.1.1 4x15/ 20
I have 2 more weeks on my program and I’ve decided I would really like to hit 10 plates per side on the leg press with good depth.. that’s 1000Ibs… I’m contemplating if I should attempt this with wraps or just my knee sleeves…. This week I hit 800 so we are slowly getting there!
Since starting my cycle my weight is up from 163 to 170. I’m still relatively lean.. but I’m finding I’m having some digestion issues what does everyone recommend to help with digestion?
It’s been hot this week so on my off days I’ve been taking my dog to the lake which has been nice!
View attachment 95584
Also here’s a picture from tonight’s leg session I had a nice little leg pump!
View attachment 95585
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