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After hitting a long-sought-after deadlift PR today I decided to finally start a log. Stats Age: 22 Height: 5' 3" Weight:    About Me I'm a recent college graduate. I was sort of an averagely-active kid who, like a lot of kids, dropped all sports when I found the internet around the beginning of high school. I picked up smoking at 17 (2007) and quit in September 2012. For the last few years I've felt wheezy and out of shape, even though my weight generally never changed from about 115. My best friend runs marathons for fun, which probably didn't help. About a year ago my boyfriend, who has been into powerlifting for a long time, introduced me to the basics and I really fell in love with it. I'm hoping to get a job and move to the Bay Area in the next four or five months, which is one of the reasons I've put off starting a log for so long -- I've been terrified that I'll have to take ages off during the move. However, I've decided that I think making lifting a priority when I move will actually be really good for my state of mind during a big life change like that, so I decided to go for it. Recently I've been having squat form issues and so my squat consistency has been down. My 1RM is based on 5 working sets at 125 and calculated by the exrx 1RM calculator. I plan on testing my 1RM either Saturday 1/19 or Tuesday 1/22 to see how accurate the calculation is. I work out in a garage with a power cage, 400lbs of weight and some adjustable dumbbells. I also have some little dumbbells and a medicine ball at home I use for assistance work. Lifts Squat 141 lb Bench 91 lb Deadlift200 lb For a combined lift of 432 lb Toxx I have a lot of goals, but I've found some lifting numbers I think I'm going to go with. My  is really going to stretch my abilities but I want a Bodyweight (125 lb) Bench by 5/31/2013Other Goals Deadlift: 225 lb Squat: 175 lb Press: 75 lb The press has been a real bugbear for me. Some of it I think is mental, and some is form-based I'm sure, but some days I can lift 45lb x 5 x 10 and the next day I can't push 55 x 1 off my shoulders. I've been ignoring it recently but if I want to reach my bench goal I really, really can't ignore it any longer. Running: run a 5k in 2013. I would love to get some of the lung capacity back that I lost through years of smoking. I don't want to do anything that would affect my lifting gains but I really feel terrible when I get winded so easily, so I'd like to do some cardio-type stuff. I know I need to improve my core strength at this point to progress much further in my lifts, so I've been adding in at-home assistance work on my off days. Here was today's PR-shattering workout: Warm-ups: Calf Raises 20 x 5 Push-ups 10 x 3 Romanian Deadlifts: 45 x 5 x 2 95 x 5 Deadlifts: 135 x 5 x 2 145 x 5 155 x 5 175 x 1 185 x 1 200 x 1 Core Strength Work: Those awful crunches where your legs are in the air x 30 Crunches with 15lb x 20 x 5 Side Planks 30 sec x 2 Planks 60 sec x 2 InEscape fucked around with this message at Mar 30, 2013 around 07:32 |
| # ? Jan 18, 2013 07:44 |
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| # ? May 19, 2013 06:49 |
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You are super strong! I can't even imagine being able to bench my body weight but you're gonna kill it. Excited for this log  Congrats on the deadlift PR too
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| # ? Jan 18, 2013 13:31 |
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Love the log title and the kitty avatar. I am going to need to see a better picture of those tattoos though. Oh, and good luck with the lifting.
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| # ? Jan 18, 2013 15:22 |
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You're strong! Good luck 
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| # ? Jan 18, 2013 17:00 |
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Nice lifts! Strong and hot good combo! Good luck with your goals, sure you'll nail them!
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| # ? Jan 18, 2013 17:02 |
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Thanks guys! I'm excited to finally be loggin'. I'm posting today mostly to remind myself that lifting heavy feels GOOD the next day and I shouldn't be scared. My next lifting day is tomorrow and it's supposed to be 34F. I lift in a garage that is totally uninsulated, so basically I lift outside. I've found that not warming up really ever while doing certain lifts (bench is a big one where only half of your body is moving) has been a problem for my lifts this winter, leading to cold and frustrating sessions. I picked up a couple of really ugly but awesome underarmour turtlenecks though so hopefully I can power through. Is there any consensus on mixing protein powder with hot things? Does it make it less effective in any way? The latest stuff I bought turned out to be pretty gross and the only way I can deal with it is by mixing it with something really bitter (it's sickly sweet). I've been using hot coffee in the mornings. The taste ends up being like I mixed cheap hotel creamer into my coffee, but it's better than trying to mix it with anything else. Also did some easy assistance exercises today at home to work through some DOMS from last night: Bro curls x 10 lbs x 50 (each arm) Planks x 60 sec x 2 Crunches x 10 lbs x 20 x 5 I need some bigger dumbbells at home. Also I got a yoga mat for Christmas this year for doing crunches etc. on. I had asked for a 1/2 inch foam mat, but I got a tiny girly hippie yoga mat. Oh well, beggars can't be choosers. Anyway, while collapsed on the mat this morning trying to decide if I had another plank in me, I discovered that the hippie company that manufactured it had scented it. Guys, my yoga mat is scented. Like lavender. Also they color coded each mat. Mine is purple and apparently enhances "spirituality and telepathy". I'll keep you updated on the growth of my psychic powers along with my gains. Edit: Even better, it's "telpathy", from the website: 
InEscape fucked around with this message at Jan 19, 2013 around 01:27 |
| # ? Jan 19, 2013 01:21 |
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That sounds kinda awesome actually. I mean the claims they make are dumb as hell but my yoga mat smells like feet and it would be pretty cool if it smelled like lavender instead. Gonna go clean my yoga mat now, thanks for reminding me!
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| # ? Jan 19, 2013 01:36 |
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Gym day! Kind of disappointing overall, actually. I messed up early on and that frustration stayed with me for awhile. Bench Press Was gonna do a max effort bench day but I overshot it early on and never got it quite back. 45 x 5 x 3 65 x 5 75 x 5 MAX EFFORT STARTS HERE 85 x 1 85 felt really good, which it should have because I can usually do 85 x 5. So instead of going up to 90, which is what EXRX thinks is my 1RM, I was like  : let's put 5s on!95 x FAIL I got it most of the way up but didn't have enough power to get it up there. Tried again and failed harder and managed to fatigue my arms in the process so when I dropped back down to 90... 90 x FAIL  Oh well, I guess. I'll try 90 again on Tuesday if I'm feeling good. I think I could have done it if I hadn't physically and mentally hosed up by trying 95. It was a rookie mistake, I know how fast bench gets heavy, but I guess I just really wanted to see those numbers go up. I'm actually pretty nervous about this . But the girl I lift with blew 105 out of the water when she was SURE she couldn't break a hundred, and I am super proud of her for that. She is awesome.Anyway, then there were Box Squats 45 x 5 x 2 95 x 5 115 x 5 115 x 5 125 x 5 125 x 5 I think I'm finally getting some form consistency in my squat. My biggest hurdle still seems to be keeping a tight core all the way through. Dave Tate suggests getting a squat belt to learn how to use abdominals in the squat. I can probably afford that next month, does anyone have any opinions on them? Also, I think I have a ton of mental hangups in my squat. We raised the safeties today and between that and the box I did better squatting than I have in a long time, and I think it's because I wasn't psyching myself out about falling out of the hole. Also logging some boring assistance work, I did a ton today because there were three of us trading off on one power cage: Sit ups x 20 x 5 Crunches 10 lb x 20 x 5 Push Ups x 5 x 6 Calf Raises x 20 Hanging Leg Raises x 5 Except I think I was doing them wrong? They seemed too easy, I need to watch some videos. Plank push ups x 60 sec x 2
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| # ? Jan 20, 2013 02:08 |
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You're strong and adorable, and this log is SUPER motivating for me! You inspire me to bad-assery.
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| # ? Jan 20, 2013 11:32 |
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turtlehammer posted:You're strong and adorable, and this log is SUPER motivating for me! You inspire me to bad-assery. You are awesome and your log is awesome. Can we talk about calorie goals? You are totally awesome at logging your eating, and I'm still really struggling to get mine into shape. I usually eat at way too much of a deficit but find that I'm just not hungry enough for more than 1200 or 1300 calories a day even on my lifting days. Today was a rest day, but I thought I ate pretty well and only ended up at 1000 calories and only 78g of protein. I'm debating one more protein shake but even then I'd only be at 1150 calories at 105g of protein.
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| # ? Jan 21, 2013 05:04 |
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You owe me some catpresses 
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| # ? Jan 22, 2013 00:42 |
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Anyway, OHP, Bench and some squat form stuff today. Standing Barbell Press Cat x 5 Cat x 5 45 x 5 x 2 50 x 5 55 x 5 60 x 4 Not bad for my first OHP in months! (I hate OHP) Bench Press 45 x 5 x 2 65 x 5 65 x 5 75 x 5 75 x 5 85 x 2 <-- I would have done 5 but I think after OHP (and with squats to come) I was feeling too fatigued. Box Squat 45 x 5 x 2 95 x 5 105 x 5 105 x 5 115 x 5 Unboxed Squat 115 x 5 x 2 So we realized the box is a little bit too high to hit parallel, which was a huge shot to my confidence. We took the box away and my form suffered immediately. Then I sort of broke down in frustration. I would like to say I broke down all  but I actually broke down like  poor me I can't squat. Then I took some form videos. Maybe people here can help? The lighting is awful but it's the best I can do.Box Squat: http://youtu.be/7j73waxXqtw Squat: http://youtu.be/B8CwLhJNOo8 Cat Press: http://youtu.be/er2sUSYoVPU Cat Press 2: http://youtu.be/AF-1QbGYUIc Guys I think my cat is too narrow to get good press form, any tips??? EDIT boring assistance work I did to stay warm because there were three dudes over 6' pressing/squatting and then me so I had to wait until they were all done so we didn't have to move the safeties 800 times: Push Ups x 5 x 4 Planks x 60 sec x 2 Side Planks x 60 sec x each side BW squat x 25 x 2
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| # ? Jan 23, 2013 04:12 |
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Way to be strong. Way to pick a great thread title. Hope you find a nice place in the Bay Area (Silicon Valley is a cultural black hole)!
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| # ? Jan 23, 2013 04:17 |
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CRAWWWWLLLING INNNNN MY SKINNNNNNN
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Cat-presses look excellent. My cat, also, is small and so creates too narrow a grip for a good press. I feel your pain. Also, you look adorable in your hat.
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| # ? Jan 23, 2013 04:35 |
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That is a strong cat press, nice butt, but you need a little work on your squat there. Just a few cues, your head and chest should be up the whole time. Try to focus on pushing your knees out and your torso should descend between them. Try warming up with just the bar by getting it on your shoulders and sitting down at the bottom of the squat. If you can't hit parallel that way then you're gonna need to work on hamstring/ankle/glute flexibility. Lastly you seem to be doing a hybrid low-bar/high-bar squat. You need to decide which one you want to do (I'd recommend high-bar) and start working on that form. http://www.bodyrecomposition.com/tr...o-squat-qa.html
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| # ? Jan 23, 2013 06:13 |
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if you're going to move to the bay area, you're best off moving to san francisco i moved up here just a few days ago, and in these past couple of days, i've had more fun than in the 6 months i lived in palo alto. you can thank me later
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| # ? Jan 23, 2013 06:28 |
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 Excellent cat presses! 
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| # ? Jan 23, 2013 13:21 |
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I was tired of being squat and wanted to be more squat so I spent an hour today working my squat form in the gym. Here's the numbers: Barbell Squat 45 x 5 x 2 115 x 5 115 x 5 115 x 4 115 x 4 115 x 3 115 x 3 115 x 4 115 x 5 115 x 5 By the end I was pretty tired, because it ended up being a pretty quick period to do 38 reps in, but at least now I know that it's not the weight! I guess there was this part of me that was so scared that I wasn't loving up, I was just permaweak. I think I made some progress. The box helps me a lot and we fixed it so it really does hit parallel now. I think I'm going to leave it there for at least a month and add hanging leg raises, good mornings and pull ups into my routine to try and give me the best shot I can at a strong back and core. I think I might put off buying a belt for now until I'm sure I'm not using it as a crutch. Thanks for the tips, Moist Von Lipwig! I tried to put the bar higher/where it is supposed to go and really drive with my chest and head. Falling forward in the squat has been such a point of frustration for me in the last three months, I won't lie there was a little bit more tonight as I tried to work through every sticking point on what for me has become a lift of nothing but sticking points. To think that last August I was 1RM 170 still hurts some because I'm just so not confident anymore and so confused about what happened and where I broke down.I'm having appetite problems right now. I'm at 730 calories today and 200 of those are from beer. I'm at 91g of protein. But EXRX says on lifting days I should be eating at 2100 so I guess it's time to go eat! I'm a little worried about this non-appetite but some of it may be hormonal from switchin' up birth control and so I'm trying not to worry about it unless it lasts more than another week or so. Anyone have some ideas for some really calorically-dense snacks? ANYWAY (HOPEFULLY) IMPROVED FORM VIDEOS: Bar-only squat (45lb): http://www.youtube.com/watch?v=8x14YfhONRE Box Squats x 115 x 5: http://www.youtube.com/watch?v=gnxfBETMKJY Box Squats x 115 x 5 - Back View http://www.youtube.com/watch?v=cXFnFXy-nEQ PS worked out til past midnight tonight. Not sure if that makes me pathetic or badass.
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| # ? Jan 24, 2013 08:53 |
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First of all you should get a lower box since this one is actually making you stop above parallel. Second, when you set up the box you should have a corner facing ahead….not the actual straight side of the box. Notice how when you start off the squat you walk into it awkwardly. Angled box solves this. See this clip for example: http://www.youtube.com/watch?v=WaihhyMqc3o#t=120s You also want to make sure you are pausing at the bottom (without losing tension of course) and not just doing a touch-and-go. You do a good job initiating the movement with your hips though. Just get a lower box and the form should click better
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| # ? Jan 25, 2013 05:41 |
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Thanks for the advice!! Taking that into consideration, I decided to just say gently caress it and make my own box. Here is my box; it is adjustable.   At its base it is 9.5". The second height is 12.5", a full inch shorter than the box I was using before and pretty much perfect for me. The third height is 16" and parallel for Boyfriend. It was actually easier than I expected it to be -- the whole process took less than four hours and cost around $40, though I already had the plywood. Here it is in the rack:  So, gym day! Barbell Box Squat 45 x 5 x 2 95 x 5 105 x 5 105 x 5 115 x 4 115 x 3 95 x 5 95 x 5 - Sumo Overall I felt noodly and weak but the squats were consistent, controlled and undramatic, which I really need right now. Front Squats 45 x 8 65 x 5 65 x 5 65 x 5 75 x 5 75 x 5 Felt good. I wanted to bench and do good mornings today too, but it was really late and we were tired from big days, so I'll double up Tuesday. For arms instead I did Seated DB Overhead Press 15 x 10 x 2 Bent Over DB Rows 15 x 10 x 2 Arnold Curls 15 x 10 Bro Curls 15 x 10 Planks x 60sec
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| # ? Jan 28, 2013 06:47 |
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That box owns, great job.
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| # ? Jan 28, 2013 07:01 |
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WHATTT you made your own box. That is awesome
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| # ? Jan 28, 2013 07:06 |
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You're lookin good already and your box owns. HAH Seriously i'm hyped for your bench toxx. You'll smash it in no time!
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| # ? Jan 28, 2013 07:22 |
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Gym day! Barbell Bench Press 45 x 5 65 x 5 75 x 5 85 x 5 - shaky but okay 85 x 5 - slow and steady until the end, which was messy 90 x 1 PR! I put on some wrist straps and it went up slow and smooth. It felt really nice to get there after a couple slow weeks. Good Mornings I'd never done these before so we kept it light 45 x 10 x 2 65 x 10 65 x 5 65 x 5 75 x 5 75 x 5 These felt weird and I think I love them. DB Arnold Curls 15 x 10 left side only (please dont make fun of me my left side is way weaker than my right) DB Bro Curls 15 x 10 left side only Push Ups 10 x 3 Also played with planks and hanging leg raises for ab work. All in all I feel pretty good today! Time to eeeeeeeeat.
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| # ? Jan 30, 2013 00:37 |
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Don't do exercises on just one side, just do the same weight/reps on both.
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| # ? Jan 30, 2013 00:48 |
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Yeah I usually do, but I was doing quick reps between sets and forgot to do the other side! And then just went with it. I am sore today. Those good mornings definitely worked some muscles I don't usually get to work. Today I split wood for a couple hours, which I'm going to log because in my mind it will make my bench bigger!
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| # ? Jan 31, 2013 04:32 |
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Gym day! Sort of. I appear to have bruised/bonked/something'd my shoulder, I think it was during front squats on Sunday or whenever it was. I unracked all weird at some point and the weight fell onto my shoulder instead of my trap pretty hard. I reracked and fixed it and was fine but after benching and woodsplitting it seems to be sore. Deadlift pulls felt fine today (awesome actually, I wanted to go higher), but I stayed really gentle and let myself off the hook for accessory work today. It sort of hurts when I rotate it or move it, so I notice it doing day-to-day stuff like emptying the dishwasher, but doing DLs I couldn't feel a thing. I think I'll take Sunday off since it's supabah and I'm making lots of food and going to enjoy myself, let my shoulder rest up, and then go back at it either Mon or Tues back at full strength. Romanian Deadlift 45 x 10 x 2 95 x 10 Barbell Deadlift 135 x 5 155 x 5 155 x 5 165 x 5 - these felt smooth and easy, and I took the low-weight day to try for some speed and explosivity practice. Not too shabby overall! Didn't eat enough today either, but in general my appetite is back up and I've been averaging a much more respectful 1700-1800 kcal a day and 115-140g protein
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| # ? Feb 1, 2013 08:40 |
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Gym day! I said I'd skip today but I was feeling all better so after the Superbowl I did some bench work. Kept it relatively low-key to avoid more shoulder wonkiness Barbell Bench Press 45 x 20 45 x 10 - I have really been focusing on developing some explosiveness in my bench, so I've been using warm up sets to work on that. 65 x 5 65 x 10 - explosivity work 75 x 5 75 x 5 I think because I was so tired and it was so late I felt weak and noodly. Ugh. Skullcrusher I had never done these before so I kept them light 45 x 10 45 x 10 Bent-over DB row 15 x 15 15 x 15 Push-Ups 10 10 5 Introduce face to mat. Try not to fall asleep. 5 Tomorrow is squat day! Hopefully I'll feel fresher.
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| # ? Feb 4, 2013 08:16 |
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Squat Day! I was still feeling tired and really lacking in energy and protein today, but I HTFU'd and powered through it and did okay. I'm really feeling the lack of gym in my ability to do accessory work. I'm thinking about finding a local place. There's an oly place about 15 minutes away from me but it's pretty spendy. Barbell Box Squat 45 x 20 95 x 5 105 x 5 115 x 5 115 x 5 115 x 5 I started flagging in the second set of 115, and lost my balance on the box and almost failed at one point when I slipped a bit, but I got it all back under me and the third set felt even better. I should have gone up to 125 for a set but lifting buddy was ready to move on. Good Mornings 45 x 10 65 x 10 65 x 10 65 x 10 Locked out at the bottom of one of the early sets and over stretched my hamstring like a boss. For the second time. I'm a derp. It'll feel better tomorrow but it is TIGHT right now. Lacrosse balls might be in my future. Calf Raises 15 15 10 10 Crunches 20 20 25 25 25 I didn't have any weights today to hold. Weightless crunches feel worthless. Does anyone do "dead squats" wherein you start at the bottom of your lift and practice getting out of the hole? Did anyone find it useful?
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| # ? Feb 5, 2013 07:08 |
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Last night's workout: Goblet Squat (kettlebell): - 35 lb x 10 reps - 35 lb x 10 reps - 35 lb x 10 reps Band Pull Aparts: - 10 reps || 1/2-inch band - 10 reps || 1/2-inch band - 10 reps || 1/2-inch band One-Arm Dumbbell Row: - 15 lb x 15 reps - 15 lb x 15 reps - 15 lb x 15 reps - 15 lb x 15 reps Barbell Deadlift: - 45 lb x 10 reps - 135 lb x 5 reps - 135 lb x 5 reps - 155 lb x 5 reps - 155 lb x 5 reps - 155 lb x 5 reps Pull-Up: - 3 reps - 3 reps - 3 reps Barbell Bench Press: - 45 lb x 10 reps - 65 lb x 5 reps - 65 lb x 5 reps - 75 lb x 5 reps - 75 lb x 5 reps - 85 lb x 2 reps - 85 lb x 2 reps - 85 lb x 2 reps fito2sa It felt pretty good! I've been dealing with some lower back strain during deads. I did some really awful, intense foam rolling and almost cried but today I feel better than I ever have before post-deads. They felt heavy though. I think I let my form get sloppy on a few sets. Bench was a little frustrating because 75 flew up, there's less than 60 seconds between those sets, and then 85 felt really heavy. Messed around with the straps again but I need to watch some more videos about how to wear them right I think. Pretty proud of those pull-ups, they were unassisted. Also, I have been facing some serious nutritional/caloric deficits that I really need to address. For the last few months I have been eating only 1-2 meals a day and not enough of anything then. My routine was basically wake up -> coffee --> not hungry until around 12, but by 12 I am at work and not done until 330-5, when I eat my first meal of the day. Then I am not hungry again until close to 9 or 10, when I either eat again or go to sleep, usually leaving me way short calorically. I was mixing protein into my coffee for awhile but it tasted awful and wasn't providing me any real calories which was contributing to coming up short on my calorie goal of 2000 by 400-600 calories every day. SO I have started making real protein smoothies in the mornings, huge ones. I put in 2.5 scoops of powder for 80g of protein, add in 8oz of greek yogurt for another 22g of protein, add in some milk, and then a full cup of blueberries, a cup of cherries, a banana and today an orange bell pepper which actually was pretty good. Plenty of calories, plenty of carbs and lots of protein. I only drink half of it in the morning along with a not-gross cup of coffee (yay!) and then put the other half in a mason jar in the fridge to drink post-workout. Also, I made protein balls!   They are pretty tasty no-bake balls. Each one has 11g protein, 15g carbs and 250 calories in a thing the size of a golf ball. The protein-carb ratio isn't ideal but I'm not too worried about carb amounts because I'm not cutting or anything. I think an easy way to lose a bunch of carbs would be to add in some flax seed oil and then cut the oatmeal and raisins (both all carbs no protein) by half, or even lose the raisins entirely for some walnuts or something. I think it would also improve the texture. I figure if I eat one in the morning and two in the evenings post-workout on lifting days it'll give me an extra 30g protein and 750 calories which will definitely put me at my caloric goal for the day.
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| # ? Feb 7, 2013 23:03 |
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InEscape posted:
If your deads feel weird, record yourself and post the video in here or the form check thread. Also, what's in them balls. They look mighty tasty and i'm loving how calorie dense those things are.
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| # ? Feb 8, 2013 01:03 |
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I think I will do a deads form check. I really think a lot of my issue is putting it down again in a controlled way since I can't drop from very high onto the floor I lift on. The foam rolling seems to have helped a lot. The balls are hella easy. I did something like 1 C Almond Butter 1.5 C Peanut Butter 3 Scoops Vanilla Protein Powder (Choc or Graham Cracker I'm sure would also be delicious, you really can't taste it too much) 2 Tbsp Honey 1.5 c Rolled Oats 1 C Raisins Almond butter and peanut butter, at least the kinds I used, are basically nutritionally the same so you can use whatever ratios you want of those. My PB had more calories but it's because it was skippy and had some sugars in it. Adams would probably (??) be lower carb and lower calorie, closer to what my almond butter was -- in the 1C it had 63g protein, 1620 cal and 54g carbs. And like I said, I recommend a little flax seed or peanut oil to make the texture a little bit better. You just mix it all together in a bowl, roll into golf-ball sized balls (ish), and then freeze (optional). I like 'em frozen but they're also pretty tasty softer at room temp. It's all about ratios for these to get a good texture but definitely try to measure everything out so you can get an accurate measurement of your own balls (heh). Just added up all my calories and it's put me at 1900 today, plus a couple things I didn't log like a cup of coffee with milk and some salad dressing that's pretty fatty but I can't find, so that puts me right on target for calories! Go protein balls go.
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| # ? Feb 8, 2013 06:32 |
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Gym day!! Easy squat day, I figured I'd be tired because it was late and I was late with my eating, but once I hit the gym I was on fire. Barbell Squat 45 x 20 - fast and explosive 95 x 3 115 x 3 135 x 3 135 x 3 145 x 1 150 x 1 Squat PR!! It went up like goddamn BUTTER. Easy and fast and smooth. I wanted to go for 3 but I didn't want to strain it. Fake Cable Tricep Extension 10 10 15 15 With a medium band? 1/2" maybe? One-Armed Dumbbell Row 15 x 10 15 x 10 20 x 10 20 x 10 20 x 10 Good Mornings 45 x 10 65 x 10 Then we realized it was 11 PM and cut out early. I'm feeling pumped as hell after my PR. One of the things I have to remember is that even if I stagnate on one lift -- this is my first big squat increase in 3 or 4 weeks, but my deadlift and bench went up. I have to try not too look at other people's lifts and feel bad about a lift that isn't going up while my others are.
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| # ? Feb 9, 2013 07:39 |
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Yay!! Grats on the PR
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| # ? Feb 9, 2013 16:34 |
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Nice PR!
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| # ? Feb 10, 2013 02:31 |
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It sort of feels like I'm taking three rest days in a row, but we rented a splitter this weekend and did like four pickup loads of wood. My back, biceps and forearms are sore as hell but we have enough wood for the rest of winter now, plus some we can dry all summer! If I feel good tonight I'll be lifting tonight but I doubt with a back this sore I'll be doing anything but taking baths.
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| # ? Feb 11, 2013 22:28 |
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Super awesome squat PR! 
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| # ? Feb 11, 2013 23:18 |
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I approve this logs title. (sorry I rarely venture out of my bookmarked logs, so I'm late to the party)
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| # ? Feb 11, 2013 23:22 |
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Hey thanks you guys! I aaaaalmost took another rest day today (to make two real ones but four off of lifting in a row) but felt terrible and lazy about it so I worked out around 9. And I am so glad I did. I felt amazing today, and I put TEN POUNDS on my bench PR. TEN. TEN!!! That is actually huge for me. Guys, I HAVE A 100 POUND BENCH PRESS. And honestly? 100 felt EASY. Although I did use wrist straps and I can't figure out if powerlifting calls that cheating yet. I seem to have some wrist issues at high weights so on thursday I'm going to do some low-weight ramping sets with someone really barking about my wrist placement to make sure I'm not slipping. Anyway, WORKOUT Barbell Bench Press: - 45 lb x 10 reps - 45 lb x 10 reps - 65 lb x 5 reps - 75 lb x 5 reps - 85 lb x 5 reps - 90 lb x 3 reps -Getting my last PR for 3 in a way that just flew up made me want to keep going, and trying for 1RMs. - 95 lb x 1 reps - 100 lb x 1 reps - Oh my god oh my god oh my god oh my god 100 poundssssssssss Dumbbell Bench Press: - 15 lb x 10 reps - 15 lb x 10 reps - 15 lb x 10 reps - [i] I have really never done DB bench before. I was shaky as hell but it felt pretty good. Standing Barbell Shoulder Press (OHP): - 45 lb x 5 reps - 45 lb x 5 reps - 55 lb x 3 reps - 65 lb x 1 reps Seated Dumbbell Shoulder Press: - 15 lb x 10 reps - 15 lb x 10 reps - 15 lb x 5 reps Barbell Hip Thrust: - 45 lb x 10 reps - 135 lb x 2 reps - [i]We are still learning how to do these correctly. 135 was too much weight, 45 felt like a lot to be honest but I know it's something you should be able to do relatively heavy. I'll experiment more on Thursday. Plank: - 60 sec - 60 sec - 60 sec Band Pull Aparts: - 10 reps || 1/2-inch band - 10 reps || 1/2-inch band - 10 reps || 1/2-inch band - 10 reps || 1/2-inch band fito2sa Also, I can't figure out how to log this in Fitocracy, but Hamstring Lowers Where you have someone hold your ankles and do a controlled "fall" forward. A nice hamstring workout, but I have no idea what they're called. We are still learning how to do them so I did about 10 reps and then left it alone. This was a really meaningful day for me, honestly. I ruined my only jeans in the mud doing the wood this weekend. When I went to buy more I found out I'd gone up a size again. I know it's muscle mass and I shouldn't feel bad but it was kind of sad when I mostly fit into the 2's and I asked Boyfriend whether he thought I could manage it and he reminded me that honestly, I probably still will get bigger. I'm not that shallow and I try not to be sensitive about my changing body, but it's the first time since high school I've had to approach this kind of thing and it DOES get to me. I love lifting and I'm not stopping any time soon but I definitely struggle with feeling like I'm moving away from the standard of beauty. And then I feel bad for being a bad feminist for caring so much about that. I don't know, it was exhausting and lovely and I felt bad, and the bench PR was so exactly what I needed to remind me why I do this and why I love it and how great it is. Here is a lovely picture of me being so, so pleased after I hit 100: 
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| # ? Feb 13, 2013 08:28 |
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| # ? May 19, 2013 06:49 |
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AWESOME bench PR!!! I'm glad you are working through the body image stuff. It is interesting to hear it from the perspective of a tiny woman lifting weights and getting "bigger," since most of us ladies with logs are coming of a bigger woman lifting weights and getting smaller. It sounds like your boyfriend is really supportive and that's super awesome. 
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| # ? Feb 13, 2013 23:16 |
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