I remember going to school and being there during my lunch hour…only clean eating options was some wimpy lettuce and wimpy cucumbers…and maybe soup! I started bringing my lunches…
Alisa, great squats and deads! You are doing awesome in the gym.
When I first started lifting, it was purely for looks. Now I lift to maintain looks and for strength.
But the hot factor is very important to me.
food: 1628 kcal, p/f/c 138/76.9/79
chili! and fro-yo! and fruit!
going to try and make it worth it in the gym tonight.
I agree with Deb about the food intake. I know I was on your case a few months ago about your calories.
Just for fun, put your stats in this counter http://www.readersdigest.ca/mag/2005/03/daily_counter.html
The tools are all about the same and, yes, it a broad estimate. I guessed at your stats and got about 2200 as a maintenance level. If you want to grow muscle (so you can look good and be strong) then the daily number NEEDS to be higher.
“Every moment of one’s existence one is growing into more or retreating into less.” (Norman Mailer). When it comes to strength and/or hypertrophy training and diet, this is pretty much true day-in and day-out. Today you either inched closer to where you want to be or slid further away. Focus on protein for those extra calories but don’t go into brain-lock over it. Just don’t eat crap.
It is OK to focus on how you look. In fact, the best way to get there is to get strong…no strength, no muscle, no muscle, no shape. Not just 1-rep max strong though. That is just training the movement, which is fine when you want to work on your numbers. Progressively getting stronger in the mid-range (6-8 more or less) is a good place to focus your efforts. If you are going to train the PL movements (and why not) then pick assistance movements that will balance out your physique as well as help your lifts.
I have the 5/3/1 e-book and it seems good. Haven’t done anything with it yet. Be prepared to get out your calculator or spreadsheet. Some are cool with that, some aren’t.
Eat more for muscles. You are not eating enough which is holding back your progress, which is making you frustrated. You can lean down in a matter of weeks if you want a 6-pack at some point. Do some cardio if you start to stress over trunk junk. But don’t eat less.
OK, that was too preachy. But you try harder than most and I want to see you do well.
A college student that chases two rabbits goes hungry…OK, now I’m rambling.
Thanks!
I’m going to set up 5/3/1 after February (it’s not that I’m lazy, it’s that I basically want to close one chapter and start a new one. By early March I’ll be done with my meet and, if all goes well, have met my long-term strength goals from the beginning of this log, and I’ll start a new program then.) I do like the quantitative stuff, (unsurprisingly, for me) so that should be fun.
Between now and then, so I’m not neglecting the mid-rep ranges, I’m just going to try to do some more reps on my warmup sets.
Also I love you for quoting Norman Mailer.
I call BS on the six-pack thing, though. If it were that easy, wouldn’t everyone be able to do it?
I can get a little of “The Situation” going on down there though (hey, don’t judge, I’m a Jersey girl.)
clean pulls for form: 10@45, 4x10@65
my powercleans were atrocious, as my friend pointed out; I was heaving the bar up with my arms. So I’m just practicing the jump portion of the lift, letting the bar “float” up without doing any pulling with my arms.
incline bench: 10@45, 10@65, 8@75, 5@85
(today was supposed to be bench day but I don’t like to do the exact same exercise two days in a row.)
squat: 10@45, 10@65, 10@85, 10@95, 8@115, 5@135, 5@145, 2@155
trying to do a little more volume on these. Was hoping for 165 today but it wasn’t happening. Maybe Tuesday will be my good news day.
dumbbell swings:
10@30, 10@40, 5x10@50
(these are kettlebell swings, except with a dumbbell. So I can practice hip thrusting, which is something I often forget to do on the deadlift.)
[quote]AlisaV wrote:
I call BS on the six-pack thing, though. If it were that easy, wouldn’t everyone be able to do it?
I can get a little of “The Situation” going on down there though (hey, don’t judge, I’m a Jersey girl.)[/quote]
See, you are just about the perfect level of BF for putting on some muscle. A little softer would be OK too. Then you don’t have far to go if you want to get leaner at some point in the future.
The 6-pack is doable for everybody. It is just very hard (harder for women) to do, and maintain, and keep the muscle that you have built. Some love 'em, some don’t care.
food: 1910 kcal, p/f/c 148.8/98.9/85.7.
4 quarter miles: 90 s, 100, 100, 100
150 meters of prisoner lunges (this comes to about 225 I think; one lunge = 2 feet)
6 30-s sprints, 30 s rest.
[quote]AlisaV wrote:
4 quarter miles: 90 s, 100, 100, 100
150 meters of prisoner lunges (this comes to about 225 I think; one lunge = 2 feet)
6 30-s sprints, 30 s rest.[/quote]
Your training makes me shy.
Wow!
Roughly, how long did it take you?
You are looking great! (lululemon top?)
[quote]kimbakimba wrote:
You are looking great! (lululemon top?)[/quote]
Yes indeedy.
[quote]skyel7 wrote:
[quote]AlisaV wrote:
4 quarter miles: 90 s, 100, 100, 100
150 meters of prisoner lunges (this comes to about 225 I think; one lunge = 2 feet)
6 30-s sprints, 30 s rest.[/quote]
Your training makes me shy.
Wow!
Roughly, how long did it take you?[/quote]
I didn’t time the whole thing – I think about half an hour. I took full recovery between the quarter miles, though (>2 min.)
[quote]AlisaV wrote:
clean pulls for form: 10@45, 4x10@65
my powercleans were atrocious, as my friend pointed out; I was heaving the bar up with my arms. So I’m just practicing the jump portion of the lift, letting the bar “float” up without doing any pulling with my arms.
[/quote]
This is called a high pull 
Oops, thanks.
And, in other news, we discover that doing lotsa lunges makes you sore the next day. I will be limping to my final, then limping back home to phone-bank, then limping to dinner and limping to the gym. Hopefully the day will end in victory.
yep. lunges will do that to ya! 
Here’s hoping epic fury will translate into PR’s tonight.
[quote]AlisaV wrote:
Here’s hoping epic fury will translate into PR’s tonight.[/quote]
What? Alisa got angry? WOW!
You have previously declared that this doesn’t happen, hence the surprise.
I get angry on election nights.
I’m going to pretend the barbell is Scott Brown and make it my bitch.