Latest Entries »

(null)
Hump day here we go! It’s my 5th day back at the gym and my second time through my usual routine. What’s my usual routine? Well here goes… I break my work out into 3 separate days and cycle through those 3. On a good week I get through my rotation 1.5 times, on a slow week I get through it once. So here goes for all those who have been asking my work out.

Some terms to help:
Reps – one full range of motion lifting the weight and bring it back down to rest
Sets – for me I’m building muscle I do 8-12 reps per set stopping at positive failure
positive failure – completing a set to the point I can no longer lift the weight and get a proper range of motion
Warm up set – a set that is done at 75% my usual weight and roughly 16-20 reps

Day 1 – back, biceps, calfs

- 10 minute warm up on the elliptical (important to be warm and have your heart rate up before starting weight lifting)
– Lat pull down 2-3 sets of 8-12 reps ( 1 warm, 2 work sets both till positive failure) it’s important to rest for 1 minute between each set to allow for blood flow to the area your working
– Seated row 2-3 sets of 8-12 reps ( 1 warm, 2 work sets both till positive failure)
– bicep curls 2-3 sets of 8-12 reps ( 1 warm, 2 work sets both till positive failure)
– calf raises 2-3 sets of 8-12 reps ( 1 warm, 2 work sets both till positive failure)
– 20 minutes of cardio on the elliptical push it so your heart rate is roughly 140 (for me at least)

Day 2 – chest, triceps, shoulders, abs, obliques, lower back

- 10 minute warm up
– tricep extensions 2-3 sets of 8-12 reps ( 1 warm, 2 work sets both till positive failure) either free weights, pillows or machine
– shoulders – dumbbell delt raises – 2-3 sets of 8-12 reps ( 1 warm, 2 work sets both till positive failure) free weights
– abs – crunches roughly 2-3 sets of 20 crunches, I do butterfly crunches ( upper body crunches up as well as lower)
– lower back extensions 1-2 sets of 8-12 reps ( 1 warm, 1 work set both till positive failure)
– obliques – free weights 1-2 sets of 8-12 reps ( 1 light set and 1 work sets both till positive failure)
– 20 minutes cardio on the elliptical

Day 3 – legs – glutes, hamstrings, quads, lunges

- 10 minute warm up on the elliptical
– donkey kicks and kick backs- 2-3 sets of 8-12 reps ( 1 warm, 2 work sets both till positive failure)
– leg press 2-3 sets of 8-12 reps ( 1 warm, 2 work sets both till positive failure)
– hamstring curl – 2-3 sets of 8-12 reps ( 1 warm, 2 work sets both till positive failure)
– quads – seated leg extensions – 2-3 sets of 8-12 reps ( 1 warm, 2 work sets both till positive failure)
– lunges – I basically stay in a low crouched position never fully coming up and continue till I can’t keep going, roughly 20-30 lunges
– 20 minutes cardio on the elliptical

After each machine and mussel area worked I also stretch that specific area for 30-60 seconds. I drink about 1.5 L of water over the entire work out. Staying well hydrated is very important.

And if you read this far you deserve some booty as a conciliation prize :P

(null)

Well there you have it my work out routine in a nut shell. I mix it up with the types of riversides I do and am constantly upping my weights so that I can keep my sets in the 8-12 rep area. Every 6 weeks I also make sure to change up what I am doing entirely. Every 6 weeks your body will start to plateau if you don’t mix it up.

Best of luck loves!
Xoxo Katie

(null)
Here we go a brand new week, the last week in January actually if you can believe it! Me not really, this month both seemed to fly by and crawl to a halt at times. I’m excited for spring though means warmer weather, my birthday, outdoor shoots and less want to hibernate. Today’s my Monday if you can’t tell. I know I know I’m a day behind but yesterday I was feeling bogged down, tired and was needed by a family member to help out with something so I didn’t make it online. So today is my 1st day back online and at the gym so for me it’s Monday :P I might make Saturday my Friday and come online but we’ll have to wait to see how this week shapes up.

Sunday is the super bowl and while I’m not a big football fan I’ve been invited out to watch the game :) figured a good meal, yummy drinks and a fun pub atmosphere can’t hurt none so why not.

Till then I’ll be taking it easy and getting the little things done. My year end/new year to do list is still looming in the shadows so slowly yet surely I’m taking care of all that. Damon being a grown up sure isn’t as fun as it seems sometimes. I’d rather run away to never land and never grow up personally and in some ways I’d like to think I have. I play dress up and enjoy the physical needs of my body for work. Sounds like something a kid would dream up… Ok a really horny kid but come on like we all weren’t one of those! Don’t lie to yourself you know I’m right. Heck my bedroom door had a lock on it since I was 10. No not cause I had boys over lol I wasn’t allowed to date till I was 16 no lie! Grounded for trying at 15, how my dad found out I’ll never know but he was sneaky like that. Nah I just want privacy to do the things that a young girl who’s horny and discovering her body likes to do in the privacy of her own room where her 3 year old brother wouldn’t wonder in on her. It happened once and u freaked lol :P

Any who that got personal real quick lol to answer the question on all your minds cause I know there is one, I lost my virginity at 17 to my boyfriend at the time of 1.5 years.

Any who’s again lol I better get my butt moving into that shower, online in 1.5 hrs

Xoxo Katie

IT’s that time again, time to post some new auctions. I went through my shoot closet again and put together quite the abundance of items for you all to enjoy. There are shirts, skirts, panties of course, shoes and even some of my favourite dildos up for grabs! I am including the HD videos of me in each item along with the auction as well so you get to really enjoy your items. Once again though the ‘Buy It Now’ button has struck again and some of the auctions are already spoken for. About 1/3 to be precise! So don’t wait to check out the auctions and either start bidding or buy it now if you just gotta have it ;) CLICK HERE to check out my auction posts and don’t forget about page 2.

Here’s a little glimpse at what I have posted :) Happy bidding everyone XoXo Katie

13.jpg14.jpg22.jpg 50.jpgpublic-path-41.jpgac-my-dc-30.jpg add.jpgcum-in-closet-38.jpgwonder-katie-37.jpg yellow-20.jpguntitled-2.jpgmirror-selfie-60.jpg dads-best-friend02.jpg dads-best-friend20.jpg

IMG_5468.JPG
P day has arrived… Like as day but for the pups so P day. Kinzie and Eva were due for a 3 month check up since their last dental cleaning. Time to scrub their teeth clean and check on the few watch teeth that they have. I’m really hoping and praying at this point that all my hard work, daily teeth brushing and special dental enzyme treats have not been in vain. Eva’s up first and she’s got a possibility of keeping what little teeth she has left but she has 3 out of her 4 remaining molars that were iffy. Kinzie was better off and only has 2 little tiny teeth that are under watch so over all I’m hoping and expecting her to do better.

I should be getting a call around 10 and then again around 12/1 pm today and I’ll know what’s what then. Till then I won’t lie I’m a basket of frayed nerves. I’m doing my best to remember it can’t be as bad as last time, they are doing fabulous since then and no matter what they’ll still be spoiled rotten and loved to death.

Mean while its a regular day for this girl. At the gym sweating it out right now. Leg day today, my 1st one since back here goes! I’ll feel this tomorrow for sure! But in w good way :) means I’m working hard and I’ll see the rewards.

Filming a naughty custom for a special friend this afternoon ;) can’t wait! I love filming naughty fantasies for others. It’s really expanded my mind set and my outlook on videos and ideas.

My reward for a good day is going to be pizza and a few ciders tonight once I pick the pups up from the vet. They should be done by 4:30/5 it can’t come fast enough for me. I’ve already checked the clock 5x in the last 45 mins to see how much longer lol silly yep.

Xoxo Katie

Nursie

Did someone call for a nurse? are you not feeling too well, awe not to worry I am a trainer professional who will help with all your care needs. Tell me where it hurts? do you have a fever, aches, pains or maybe a head ache? or are your having a little tightening in your pants? I can help you with that. First I want you to lay back and relax for me while I stroke your manhood. Wow he’ so big! mmmm I love how responsive you are to my treatment, that’s a very very good sign ;) Now hold still while I finish you off, I prescribe some riding therapy, it’s the latest rage in the medical field and I think you will do very well with it. In fact I think you need repeat treatments to get the full benefits, not to worry I will come back tomorrow or even later today if you wish.

Screen Shot 2015-01-16 at 11.15.50 AM.png

There have been all sorts of naughty things happening over at KatieBanks.com recently, this is just one of the many new role-plays I have been embracing. Just you wait till you see the rest ;) A very special thank you goes out to my special friend who got me my new toy. I call him ‘the stud’ and he will be appearing in many many many… did I say many videos coming up. It’s amazing to have my hands be able to be free so I can grope, ride and enjoy myself to the fullest as if you are right there with me in the room. But don’t take my word for how awesome the Stud is you can watch me in full crystal clear 4k or 1080 Ultra HD. I practice my deep throating skills with the stud and I won’t lie every time I see the photos or had to watch the video I get turned on just watching myself. Odd i know lol but it’s just so damn hot ;)

Screen Shot 2015-01-16 at 11.15.57 AM.png

Hopefully by the end of this video what ever is ailing you is well on it’s way and your feel much better. If not make sure to watch again later since repeated therapy is the prescribed choice of treatment. CLICK HERE to sign up today and start watching one of my many videos. There are upwards of 300 on my site alone! not to mention over 1020 HD videos on the entire Bella Network which you get access to just cause you signed up. There’s everything from role play, mistress, taboo to hard core boy girl content, tease, solo girl, girl girl and even girl girl girl ;) we aim to please here on the Bella Network :D

XoXo Katie

Powered by Bella Network