205 is an AWESOME way to end 2011! Congratulations. My best wishes for a happy 2012!
HAHAH! I love the comment about farts coupled with the adage about knowledge. LOL!! Too funny.
Congrats on the DL PR, woman! What a way to wrap up 2011! Happy New Year huntress!
Looks like all is going well…
Happy new year!!
I’m behind 
Just jumping back in hope no one minds… re sweets/alcohol
When alcohol is stopped it is VERY COMMON for sweets cravings to kick in. They tend to work on the same areas of the brain. Common recovery thinking is to go with it a bit. Obvi you don’t want to blow up like a house but go ahead and have your pieces of dark chocolate it can be a normal stage in the recovery process especially early on.
So with that, happy happy new year lady! 2012 will be just glorious I know it!
Thank you darlings! Happy new year everyone.
I’ve been feeling peace, happiness, and positive feelings at regular intervals.
Tossed and turned for 3 hours last night, but ‘at least I didn’t drink.’ Another good note is the return of my ambition. I’m starting to think about things I’d like to accomplish… with some real hopefulness. I’m going to continue to shoot for 90 - 100 minutes of cardio a week and see if this continues to keep me sane. I’m eating about 4000 iu of D and random fish oil every day.
I’ve also been doing yoga.
Cardio
Treadmill 1.52 miles 15 minutes at 5.3 mph +3 minutes cool down
It’s squat day.
Love, beauty, and strength to you all in the new year.
Yay for regular intervals of happy thoughts.
Now go crush squat day.
This is cool (from WSJ):
How Placebos Work
"It doesn’t seem to matter whether people know they are getting a placebo and not a “real” treatment. One study demonstrated a strong placebo effect in subjects who were told they were getting a sugar pill with no active ingredient.
Hotel-room attendants who were told they were getting a good workout at their jobs showed a significant decrease in weight, blood pressure and body fat after four weeks, in a study published in Psychological Science in 2007 and conducted by Alia Crum, a Yale graduate student, and Ellen Langer, a professor in the psychology department at Harvard. Employees who did the same work but weren’t told about exercise showed no change in weight. Neither group reported changes in physical activity or diet.
[LAB-JUMP] Douglas B. Jones
Another study, published earlier this year in the journal Health Psychology, shows how mind-set can affect an individual’s appetite and production of a gut peptide called ghrelin (GREL-in), which is involved in the feeling of satisfaction after eating. Ghrelin levels are supposed to rise when the body needs food and fall proportionally as calories are consumed, telling the brain the body is no longer hungry and doesn’t need to search out more food.
Yet the data show ghrelin levels depended on how many calories participants were told they were consuming, not how many they actually consumed. When told a milkshake they were about to drink had 620 calories and was “indulgent,” the participants’ ghrelin levels fell more?the brain perceived it was satisfied more quickly?than when they were told the shake had 120 calories and was “sensible.”"
I believe I will crush that squat today! 
Squat day
Main lift: Backsquat
1x5 45, 50, 55
1x1 60, 65, 70, 75, 80, 85, 90, 95, 100, 105, 110, 115, 120, 105 all basically atg except the 120. Still shorting that one, still legal depth, though.
1x5 60
Accessories
Bottom up squat 3x2 1x1 at 85
Lunges 2x5 at 70
One leg extension (machine) 1x8 at 50
No abs.
Happy lifting my dears!
I note that lately two of the funniest woman writers I have seen (hyperboleandahalf, and thebloggess) have been talking about battling depression. Coincidence? No, they’re letting us talk about it so we can battle it more effectively. We are all warriors, my fellow powerful women.
Today is military day. No cardio yet. Also I’m scheduled for a 5K on Sunday.
^^^
This could be from a major planetary transit (the mass depression thing) some astrological transits have global effect… i should look into this in my spare time LOL.
Good work on the squats! I am also trying to be a form nazi with myself. Not moving up in weights at the cost of depth. I just try to keep adding full depth reps but I’m with you… on my max weight I’m barely legal meaning just breaking parallel where I’m ATG on the warm up weights. I guess I’d like ATG on everything. I’m BB not PL and ATG builds, well, the ass… which is my goal!
A 120 lbs. legal squat – I’d take that. Strong effort!
Oooo…a 5K on Sunday! That sounds like fun. Are you shooting for a specific time?
Hallowed, darling, we will accept nothing but deep squats around here!
Kimba, I haven’t set a target yet. In November I accomplished 36 minutes which I know I can beat. Shall we say 32? Thanks for the squat props.
Main lift
BB Military press
1x5 at 45
1x3 at 65
1x1 at 70
3x1 at 72.5 fail at an additional 72.5. Added one rep at my max here, so that’s ok
1x11 at 45 I decided to put the additional volume after the max singles this week, so I don’t wear out before. Not sure if it helps.
Accessories
DB front raise 1x5 10s
DB 45 degree front raise 3x5 5s both under and over hand
DB bent lateral raise 2x5 10s
Cable tri pressdown 1x5 70
Reverse curls 3x8 steel bar
Neutral grip pullups 1x6 I’ve been laying off the chinups because of the elbow issue. This is the first time I’ve tried this little angle doohickey to make the grip neutral and I LOVED it. Back to pullups! Booyah!
Life is good, mes amies. Love you all!
Cardio
My coworker talked to me until 25 minutes before I had to pick up some kids at taekwondo 5 minutes away.
So naturally, I got my cardio in.
Treadmill 15 minutes at 5.4 mph + 3 minutes cool down for 1.56 miles total. Take that, distractions! I will not be dissuaded.
Happy lifting beautiful peeps. <3
[quote]arachne12 wrote:
Take that, distractions! I will not be dissuaded.
Happy lifting beautiful peeps. <3[/quote]
Yes!!!
Despite my best efforts not to be, school is turning me into a research nerd. The findings of those studies is really interesting to me-thanks for posting that.
I just discovered my bench and deadlift goals for 2012. Stolen from snap:
www.rawpowerlifting.com/classifications.htm
Goal: I will be class II in deadlift and bench this year.
Go get em!!!
Thanks Betty! I’m going to try to pull 210 today.
Lula, keep checking in because I’m an obsessive research nerd and very interested in what good science is out there for health and strength.
Cardio
I decided to try the rowing machine today so I would have a backup plan for cardio if I couldn’t run.
I honestly had no idea what to expect. I heard rowing kicks your ass. At first I wasn’t sure my arms and shoulders could go on rowing for 20 minutes, but the slight fatigue dissipated. Warmth started at exactly 5:15 minutes, but I never got to sweating. I really felt like I could have gone on forever. The counter says 150 calories, which is a little more than my jogging, but I think it’s wrong because it doesn’t account for my weight. Upside, I got to look at my shoulders in the mirror which looked nice. Downside, I’m not crazy about my face today. I would say I am recovered from the depths of the depression, but it’s a fragile sort of peace. My biggest fear is the continuous exercise is not what brought me out, but that it just passed on its own. If I feel like that again soon, I really don’t think I can stand it.
Vitamin D, check. Fish oil, check. Cardio, check.
Total 18 minutes.
Walk in beauty and strength, amigas.
Oh, you can definitely beat your 5K time this weekend. Go get 'em!
I’m happy to hear that peace, even if its fragile, has settled upon you. No need to ruminate on what might happen in the future. If now is good, its good.
Thanks Kimba. I know you’re right, but the last time I had it this bad, I almost didn’t want to feel good because felt it would be so devastating to lose it again. I think I can hold on to this peace.
On another note:
OMG OMG OMG! Deadlift PR again! I broke the class II 114 lb barrier of 208! Next I gotta bust up that bench class II
Deadlift
1x3 at 45, 95, 135
1x1 at 160, 180, 200, 210 - PR!
1x6 at 135
1x4 at 135
1x5 at 135
Accessories
Pullthrus 2x5 at 140
One leg BB deadlift 2x5 at 55
Good mornings 3x5 at 55
One leg ham curl (machine) 2x5 at 50
No abs, no conditioning
Good lifting to you all!
Awesome stuff - fantastic job. Congrats!