drooling over your vest.
It’s on my wish list!
I love my vest. I use to lug it to the gym and do farmers and prisoner walks with it on…oh and pull ups and push ups as well. Its a pain in the ass to haul around, but you got me thinking. Maybe i should start bringing it to the gym again. I need to set up some HIIT circuits as I can’t stop shoving food into my mouth. I didn’t have food issues until I started bodybuilding. Now I have two modes, super clean to the point where I might be too “clean” while dieting for a show and rebound- after the show, where i eat everything in sight until its time to diet for the next show. I really need to find the happy medium. Maybe I should log my food so I won’t be as inclined to eat everything because then I’d have to log it to the world and that would be pretty embarrassing.
today 8/18, I woke up feeling like I was run over by a truck so I taught my yoga class and went hiking with my son…leg day will just have to wait until tomorrow. Maybe I’m weird but I feel like if I’m going to lift it has to be all or nothing. I don’t like to workout if i know its going to be crap. I’d rather join the cardio queens then get pissed off at lifting weak. Anyone else feel this way?
8/19
back squat 45x5/5 sets, 65X5, 85X5, 105X5, 125X5, 145X5, 165X4, put on knee wraps 185X2, 195X1, 205X1, 225X1, 230X1 new PR
RDL 254X5,5,5,4,3, 265X1, 275X1 (new PR), 285 - fail
SLDL 190X5,5,5,5,5
calf press on the hack squat 90X8,7,6,6,6,6,6,6,5,5,6
not as much volume as I’m accustomed to, but I wanted to go heavy and focus on form
food
meal 1 - 1/4c oat bran, 1/4c oatmeal, 1 scoop whey protein, 1/2 a peach
meal 2 - Asian grilled chicken salad 1/2 pouch dressing
meal 3 - 4 ounces turkey breast
meal 4 - whey protein shake
meal 5 - bison steak, yam, summer squash sauteed in garlic and olive oil
meal 6 - 1T peanut butter, 1 scoop whey protein, 2 celery stalks, 1T cocoa powder
calories 1435, carbs 127.5, fat 52.75, 34 fiber, 171.5 protein
Next up, PRs on bench and OHP
Activate beast mode, Hun
-Mike
I’m all or nothing type. When I’m eating ‘clean,’ its really really clean. I find that if I don’t have a particular goal my eating gets sloppy. It’s a balance!
@mom-in-MD I’m glad I’m not the only one.
Again, I am posting my food; not because I’m dieting but because it stops me from eating everything in sight.
Saturday 8/20
BB Bench 45X5, 65X5, 85X5, 105X5, 125X5, 145X5, 165 - failed 3 times, which pisses me off, I’ve done this weight at competition. My problem today is that when I get nervous under heavy weight I lift my shoulders off the bench, causing the bar’s path to go over my upper chest/neck where its put on my delts not my pecs
As a reminder to push with the yoke I did:
face pulls on the cable
Low cable 17.5X12,11,8
cable @ groin 17.5X10,10,10
cable @ eye 17.5X12,12,12
single arm DB bench press, pinning just one scapula 45X8,8,8,8,8
floor BB press from pins with yoke on a block, arching with feet and butt on the ground 115X5,5,5,5,5
BB row 90 degree angle between torso and legs, looking down, initiating first from scapula, arching (emulating bench press)
95X5, 85X8,8,8,8,8
Fixed barbell pullover, wide grip 40X12,12,8
I am really trying to separate myself from bodybuilding. It is really hard for me to focus on a single lift. Powerlifting so very cerebral. When training for bodybuilding, you go by “feel”, form doesn’t matter AS much. Its about getting full range of motion and exhausting the muscle. Powerlifting is about lifting efficiently by reducing the range of motion and perfecting the exercise itself.
Food Log
1515 calories, 124 g protein - too lazy to do other macros… a little low on protein today
meal 1
1/4 bran, 1/4 oatmeal, 1/2 peach, 1 scoop whey protein
meal 2
protein shake
meal 3
1T peanut butter, 1 scoop whey protein, 2 celery stalks, 1T cocoa
meal 4
apple
meal 5
tiliapia, 1 serving of rice crisps, small salad, 1/2 serving fat free ranch dressing
meal 6
1 T peanut butter, 1 scoop whey protein, 1T cocoa
Think I’ll pull up a seat and see how the transition from BB to PL works for you, good luck.
Do you typically do PL meets in your off season of BB’ing?
[quote]mom-in-MD wrote:
Do you typically do PL meets in your off season of BB’ing?[/quote]
I usually do one or two a year during the off season. This time around though, I’m actually going to train for it. Before, I just showed up. I’m really trying to learn the techniques. I would love to get a record or better yet become elite. I am interested in competing raw only. At my current PRs, I am 30 pounds away from elite in the 100% Raw association (they apparently drug test, yea!!!). I just have to lock in my form and the strength will take care of itself.
An elite total?
KICK ASS!!!
Any chance of another bb’ing show? I read what that judge told you about at your last one. How LAME!! I guess that’s why I never went through with wanting to compete. It’s very subjective. I’d rather just do it for myself.
Plus, I’m all tatted up and plan on getting more! 
I think your description of the difference between training for PL and BB is pretty accurate. Its kind of weird to do the same exercises but with a different goal in mind.
About your diet, I know you said you like to post a food log for accountability reasons, but are you actually dieting right now or is this how you typically eat? I couldn’t imagine keeping my cals that low and training with such high volume. But I also kinda suck at dieting. I’m not sure if you already mentioned this, but how much to you typically weigh off season vs. on stage?
@mom-in-MD I will probably compete in an amateur show this spring. I’m just not ready for the pro scene.
@buckeye girl I usually weigh between 115 and 120 on stage. I currently weigh 135. I am trying to find a happy medium with my food intake. When I diet for a show, I’m usually taking in about 1,000 - 1,200 calories. When I rebound from a show, I usually take in 2,500-3,000 calories. I want to stabilize my weight to the 125-130 range, so I guess I am cutting back a little. I would like to get “dialed into” a normal calorie intake 1,800-2,000 once I’m a little more comfortable with my appearance.
Sunday - rest
Monday 8/22
worked on squat technique
BB overhead press - 45X5, 45X5, 65X5, 85X5,4,3,3,3, 65(speed sets)X5,5,5,5,5
Lateral DB raise - 40X4, 35X6,4, 30X8,7
Concentration curl - 35X9,9,8,6,6
DB seated press - 40X4, 35X6,4, 30X8,7
ez curls 20 pounds on each side plus whatever the bar weighs - 8,6,6,5,5/drop down to 10s on each sideX7
seated rear DB fly - 15X8/10X7, 10X12,12,10,10
DB seated tricep extension - 25X8,9,8,7,6
iso hold scapula retraction using the lat pulldown with neutral grip, wide grip bar - 85X12,8,8,8,8
cable tricep extension using rope attachment - 40X8/30X2(iso hold)/20X2 (iso hold), 40X6/20X6 (iso hold), 40X6/20X6(iso hold), 40X5/20X6(iso hold), 30X8
food log 1,370 calories 134 grams of protein
m1 - 1/4 cup bran, 1/4 cup oatmeal, 1 small peach, 1 scoop whey protein
m2 - 1/3 cup bran cereal, 1 scoop whey protein, 1T peanut butter, 1T cocoa
m3 - 1 protein bar
m4 - 1/2 protein bar
m5 - protein shake
m6 - 4 egg whites, 2 whole eggs, 1 english muffin, 1/2 serving of country crock
Oh, I forgot, yesterday I taught an hour yoga class.
Tuesday 8/23
I didn’t do as much as I wanted to today at the gym, but I felt weak and crappy. My form was starting to break down as my ego was creeping in so I decided to stop while I was ahead, i.e. not injured.
BB bench press 95X5,5, 135X5,5,5,4,4, 100 speed setsX5,5,5,5,5,5,5,5,5,5,5
BB flat back parallel to floor row emulating bench press 85X10,10,10, 95X7,6,5, 85X5,5,5,5,5, 65X8,5,8,6,6
cable fly 30X8,8
incline DB press 55X3
lat pulldown 55X3/42.5X5
food log
1660 calories 151g protein
m1 1/4c. bran, 1/4c. oatmeal, 1 small peach, 1 scoop whey protein powder
m2 protein bar
m3 apple
m4 1/4c. bran cerael, 1 scoop whey protein, 1T peanut butter, 1/4c. raisins, 1T cocoa powder
m5 whey protein shake
m6 1 whole wheat protein, 1/4 low fat mozzarella cheese, 1/2 chicken breast, tomato sauce, summer squash slices
m7 Greek yogurt with chocolate almonds
m8 Greek yogurt with 1T peanut butter, 1T sugar free chocolate syrup
you were hungry yesterday, huh?
@mom-in-MD Yesterday was such a stressful day! I have a 4 year old and he was just a terror yesterday…activate cortisol…activate hunger
taught kickbox aerobics for an hour
back squat 95X5, 140 (60% of 1RM)X5,5,5,5,5,5,5,5,5,5
calves on the hack squat machine 180X5,5,5,5,5,5,5,5,5,5
RDL 135X5, 160 (60% of 1RM)X5,5,5,5,5,5,5,5,5,5
seated calf raise 90X5,5,5,5,5,5,5,5,5,5
food log 1,405 calories 136 g. protein
m1 1/4 c. bran, 1/4 c. oatmeal, small peach, 1scoop whey protein
m2 1/3 c. bran cereal, raisins, 1scoop whey protein, 1T peanut butter
m3 Greek yogurt, chocolate almonds
m4 protein shake
m5 steak, yam, salad, 1/2 serving fat free dressing
m6 Greek yogurt, chocolate almonds
Sorry. I haven’t updated my log. My sister was in the hospital.
Friday 8/26
Bench Press 45X5, 65X5, 85X5, 95X5, 125X5, 145X5, crazy amount of singles at 95lb to practice set up and racking
God…my yoke hurts! I can barely turn my neck from “packing” it for my back squats I did a couple days ago. I never packed my neck/head before for squats but it really has helped me to keep the bar where it needs to be instead of rolling down my back.
BB Row 45X5, 95X5, 105X5 emulating bench press, arching back, bringing the bar to my breastbone, keeping shoulder blades tight
Incline DB Press 55X6,5,5,4,3
Lat Pulldown iso holds 42.5X11,10,10,8,8 keeping really high chest
Good Mornings 95X12, 115X8,8
Flat DB Press 55X7,6,5
Saturday 8/27
RDL 135X5, 165(60% of 1RM)X5,5,5,5,5,5,5,5,5,5
Seated Calf Raise 90X8,8,6,6,7,6,6,6,6
SLDL 190X5,5,5,5,5,5,5,5,5,5
Straight leg Calf Press 3 part iso holds 180X10,10,8,10,8,8,8,8,8,8
Sumos 190X5,5,5,5,5
Cable Squats facing stack 22.5X12, 32.5X12, 42.5X12
Cable Squats away from stack 22.5X12,12, 27.5X8
Leg Press 180X12, 230X12,10,8,6,6
I Love Deadlifts!!!
I’ll be honest. I didn’t log my food for these two days because it wasn’t too good. I had some wine and pizza on Saturday. I usually don’t touch the stuff, only once in a while. Friday I went crazy with trail mix. Trail mix is my biggest weakness. I just love the stuff. Its just so high calorie.
[quote]maym wrote:
I’ll be honest. I didn’t log my food for these two days because it wasn’t too good. I had some wine and pizza on Saturday. I usually don’t touch the stuff, only once in a while. Friday I went crazy with trail mix. Trail mix is my biggest weakness. I just love the stuff. Its just so high calorie.[/quote]
Sorry to hear about your sister. Hope everything is alright.
Trail mix has gone on the banned substances list for me. I’m not allowed to buy it anymore because I’d eat a whole bag during the day and not much else. Its trouble. The PB and Co. flavored peanut butter also got added recently after SH found out that I finished off a jar in a week or so.
I still can’t get over how little you eat. Its not bad for a low day, but I would be ripping peoples heads off if my cals were around 1300-1400 day to day. I guess that’s why you’re a BBer and I’m not.
My sister caught her live in boyfriend cheating on her. My sister was already depressed and she went off the deep end and took some pills. She is better now, hopefully. Well, at least she seems more stable and the people close to her are aware of how fragile she is emotionally. Guys just aren’t worth it.
My power was out for 4 days, but the gym had electricity:) I ate a lot of crap food while the power was out. Now that its back on, I can cook!
8/27
RDL 135X5, 165X5,5,5,5,5,5,5,5,5,5 (60% 1RM)
seated calf raise 90X8,8,6,6,7,6,6,6,6
SLDL 190X5,5,5,5,5,5,5,5,5,5
straight leg calf press 3 part iso holds 180X10,10,8,10,8,8,8,8,8,8
sumo deads 190X5,5,5,5,5
cable squats facing stack 22.5X12, 32.5X12, 42.5X12
cable squats back to stack 22.5X12,12, 27.5X8
calf raise on the hack machine 180X4,5,5,5
leg press 180X12, 230X12,10,8,6,6
8/29
standing DB overhead press (couldn’t do barbell…meatheads curling and shrugging in the power cages) 20X12, 25X10, 30X5,5,5,5,5,5,5,5,5,5
decline ab board 30,30,30,30,30,30,30,25,25
iso hold neutral wide grip scapula retraction on the lat pulldown machine 85X12,10,8,8,8
torso twists on the decline ab board 10,8,8,8,9
reverse fly machine 100X9,7,5,5, 85X7
cable ab folds 40X20, 60X4/50X10, 50X10, 40X15
iso hold lateral raise 15X8,8,10,8,8
weighted crunch 30X10,10,10,8
face pulls pulley at groin height 22.5X10,8,8
" " eye “” 22.5X6,6,6
preacher curl using ez bar (bar wt plus) 40X3/20X9, 30X6,6,5,5
tricep DB extension 25X10,9,8,6,6
hammer curl 25X7,7,7
dip 12,10,8
teach 1 hour yoga class
8/30 - taught spin for an hour
8/31
back squat 45X5, 95X5, 145X5,5,5,5,5,5,5,5,5,5
seated calf 90X8,8,8,7,7,7,8,6,8,7
front squat 95X6,5,5,5,5,5,5,5,5,5,5
calf press on the hack machine 180X6,6,6,5,6,6,6,6,6,5,5
All I had time for…had to teach step class for an hour
9/1
bench press; chalked the bar to see bar placement 95X1(5X), 115X1(5X), 135X1(5X), 155X1(4X failed 1X)
pull up 14, 10,8,6,6
flat bench 1 arm DB press 45X8,8,8,8,8
cybex standing row hips @90 degrees 45X6,5,6,6,5
floor press yoke on block, press off pins 115X5,5,5,5,5
lat pulldown, high chest 7X8,10,9,8,8
incline DB bench press 55X5,5,3, 50X5,4
machine row 5X20
fly machine 5X20
food log 9/1 - back on track
M1 1/4 cup bran 1/4 cup oatmeal, 1 scoop whey protein
M2 2 celery stalks, 1T peanut butter, 1 scoop whey protein
M3 whey protein shake
M4 homemade low carb protein brownie
M5 1 English muffin, turkey burger, summer squash
M6 another protein brownie!!!
Wow, its been forever since I logged. I broke my computer, even worse, it belongs to my work so they fixed it and were angry with me. So here we go:
Back squat with feet at shoulder width distance 45X5,95X5, 145X5,5,5,5,5
Front squat 100X5,5,5,5,5
Calf press on the hack machine 180X8,6,7,6,6
SLDL 200X5,5,5
Sumo 200X5,5,5
Hammer Strength single leg extension 25X10,8,8
" " curl 30X10,8,8
9-3
Bench press 45X5, 95X5, 115X5, 135X5, 145X4
neutral grip pull up 14,11,8,8
DB bench press 60X6,6,5,5,4
Lat pulldown with high chest 47.5X4/42.5X6, 42.5X10,10,10
DB row 60X7,6,6,6,6
Incline bench press 55X5,5,3, 50X7,6,5
Good AM 95X12, 105X8
Wide bar neutral grip cable row 85X10,12,12
Cable row narrow grip 85X12, 100X10,10
9-5 feeling a twinge in my right shoulder
Standing DB overhead press 20X12, 25X10, 30X5, 35X3/30X2, 35X3/30X2, 35X3/30X2, 35X3/30X2
DB curl 20X12, 25X10, 30X5,5,5,5,5
BB overhead press 45X5, 65X6,5,5,5,5
Incline DB curl 20X12, 25X8,8,6,7,6
Single arm lateral raise 15X8,8,8,8,8
Seated DB single arm tricep extension 30X5,5,5,25X8,7
Narrow grip shoulder retraction on the lat pulldown iso hold 90X10,7, 85X6,8,6
Tricep cable push down V bar 40X12, 50X8,10,8,8
Lateral raise machine 40X8,8,8,8,8
rollouts using the wheel 10,1212,10
tire flips 5 sets of 28 flips
9-6
Cable squat row 22.5X12, 42.5X3/37.5X7, 37.5X10
Cable deadlift 35X12, 50X8,8
RDL 225X5, 245X5, 265X2, 285Xfail, 275X1, 225X5,5,3
Calf press on hack machine 180X8,8,8,8,8,8,7,8,5,6
SLDL 185X6,5,5,5,5
Back squat shoulder width stance 145X5,5,5,5,5
Seated calf 180X8, 95X6,6,6,6,6,5,6
Front squat 100X5,5,5,5,5
Courtsey lunge forward 20X12 single DB
Courtsey lunge backward 20X12single DB
DB lunge 2 DBs 40X12
elevated rear lunge single DB 20X7, BWX12
9-7 I had to workout at 4am and it sucked! WEEEEAAAAKKK
Incline DB bench 55X2, 45X8,8,6,6,6
Lat pulldown dual cable 35X12, 42.5X10,10,8,8,8
DB bench press 50X8,6,6,6,6
Dual cable row 35X10,10,10,10,10
30 minutes on the eliptical
9-8
state of emergency!!! flooding, gym and roads closed SUCKS
9-9
AM: 6 mile 42lb weighted walk
PM:
DB bench press 60X8,6,6,5,5
DB row 60X6,6,6,6,6
Decline BB 135X5,5,5,5,5
Chins 12,10,6,6
Couldn’t finish my workout, my son was getting too crazy in the child watch room.
9-10 didn’t wear my belt…need a new one the velcro won’t hold…should I get a “prong traditional” style one?
Sumo 135X10, 185X6,6,7,6,6
Calf press 180X11,10,8,9,9,8
SLDL 185X6,6,6,5,5
Calf press on hack machine 90X6,8,6,6,6
Good AM 45X10, 115X10,10,10,10.9
Seated calf 100X7,5,5,5,5
Front squat 100X6,5,5,6,5
roll outs with wheel 15,15,15,10
Cable pull throughs 32.5X12,12,10
Back squat 100X10,10,10
HEY!
wondering where you were. Glad your sister is ok…