Owlie's Training Log

[owlie]

Dayuum ladies I am so sorry, I’m way behind logging my stuff! Lol, my laptop crashed and I’m holding out buying a new one as long as possible, but I’m on a computer now so here’s a much needed update. (from my notebook)

1/6/2011
recovery type squats
barx10
115x8
135x5
155x5x3

lateral raises
front raises
rear delt flyes
seated dumbbell press
35x12
30x12x2

standing overhead press as finisher
20x16x3

cardio 35 min total

1/7/2011

squats
135x5x3

deadlifts
135x5x2
185x3x2
205x3
225x5
245x1
seated rows
lat pull downs
barbell hip thrusts
135x10x3
Was going to do leg press but it was occupied 4eva
20 min cardio

1/8/2011
55 min fasted cardio

Chest/tris day
dips as warmup
10x2

flat bench
45x10x2
95x3
115x3-did not feel comfortable to go up without a spotter and there was literally nobody I knew there this morning!

incline bench
95x4x3

dumbbell bench, I could actually get some work done!
40x12x3
30x12

incline flyes
20x12x2
15x12x2

triceps extensions
30x12x3

triceps kick backs as a finisher
8x12x2

32 min of cardio

I tried 2 things for the first time today and yesterday! I poached an egg this morning and it tasted just like a hard boiled egg with a runny yolk. I think next time I will do something other than put it in my oatmeal Also, I put whey in cottage cheese last night before bed because I was desperate and I hate casein that much. It was much better than casein. I still have like 2 lbs of that shit I have to eat lol.

Also, measurements from today:
chest(above bust)-32.5
bust-35.5
waist-26.75
hips-36
thighs-21.5
calves-14.5
neck-12.25
arms-9.75

I will be taking measurements again in two months, hoping to see a decrease in the waist and thighs. I have been adhering to most of my New Years goals, I’ll update more thoroughly tomorrow, with all these workouts at once it may be overwhelming.

[dejavued]

glad to read you’re still at it!! sucks on the computer issues. no fun.

[owlie]

Its deload time!

Squats
barx12
95x10
135x8
155x6
135x12

Walking lunges with 30s and 35s

Supersetted leg press and leg extensions

cable kick backs supersetted with sissy squats

20 min cardio

Ummm I feel like there was something else in there but I forget. Still trying to drop weight.

[owlie]

Dangit I’m back. Now for something completely different…I’m dropping weight right now, down to 127, I have 7 more lbs to go. I’ve been running, doing overhead squats, and other shenanigans…so stay tuned and we’ll see what happens from here!!

[lil_power]

congrats on dropping weight, how’s it affecting your strength?

[owlie]

[quote]lil power wrote:
congrats on dropping weight, how’s it affecting your strength? [/quote]

Its gone down, I’m purty sure(actually haven’t maxed my lifts in a couple of weeks), but seeing as I’ve thought long and hard and this is what I want to do for the time being, there will be time to make gains later. I’m really trying to focus on imbalances and weaknesses, thus doing stuff that requires flexibility and stability to challenge myself in different ways.

[kimbakimba]

Owlie, its great to see you back here! I’ll look forward to hearing more about what is going on with you.

[Cal_Jones]

What sort of stuff have you been doing to drop the weight (aside from running and OHS)? Just interested as I need to drop a few pounds myself.

[brute_fury]

overhead SQUATTTTZZZ!!!

hurray owlie!! I’m glad!! you seem chipper which makes me happy!

OH! come learn some oly stuff with me too…:}

[Mascherano]

Owlie! Hiya girlie.

When you come back I want to know what you’ve been doing too! Its nice to learn different approaches to training, especially if you’re interested in a lot of different aspects of it - like correcting imbalances and what not.

I shall wait patiently for your return

[owlie]

^^^Maschy, how do you know me so well, perhaps were were sister in a past life? I"M BAAAACK!!! LOL, forreals this time. A lot of crazy shit has been going on in my brain recently, thus a lot of stuff has changed in owlie land. Here are some bullet points/highlights…

-I’m currently obsessed with a “total wellness perspective” incorporating diet, (minimal) cardio, postural training, even more foam rolling (wish I could afford and find a ROLFer), more stretching…etc etc, oga, stress release, being mindful etc etc

-back on the whole contemplating my meat intake thing, being more consciousness about the ethical implications of my diet as well as choosing organics, grass fed when I do meat etc etc

-Have dropped to 124 lbs, will continue to lose until I’m around 118-120 then work to MAINTAIN body weight, sloooowly losing fat and adding lean mass

-Was NOT lifting too heavy the past couple of weeks, yesterday decided to incorporate 1-2 heavy days per week (going to play it by ear), keeping my volume to a minimum and prioritizing my recovery time and sticking to my diet as my main interests. No promises on big 3 lifts

OH, ya. Have finally decided to get certified to become a personal training. I’m doing the NESTA cert in April. I still have about a year and a half in college and I could NOT continue to do my thankless part time retail job for the duration that that time, it was literally killing my spirit…SO…here goes nuthin!

Pic for authenticity (scuse the mess):

[kimbakimba]

Owlie! It sounds like you are at an interesting place in your training and life’s path. A spirit-killing job is so antithetical to the rest of your goals, that I wish you the best of luck in moving away from that and towards a personal training gig. You’d be great at that.

Your shoulders and arms are looking fabulous, and I do so love a nice animal print.

[anon71262119]

Owlie - Just wow. I stopped in to get familiar with your log. You are so strong for your body weight. Sounds like personal training will be great for you. Wish you were working out of my gym right now in fact. I need myself a good coach I think.

[Cal_Jones]

Rawr! Nice picture, and good goals. Working on the postural stuff will benefit you for the rest of your life. Good luck with the personal training.

[brute_fury]

hurray! you’re back!! and you do seem like a weight been dropped off your shoulders:)

so glad to see your return! you shall be a great trainer, very very lucky clients i forsee…

[owlie]

awwh thanks everyone for the kind words! i hope I’m successful at this gig, I feel like my gym needs a female trainer that’s comfortable assisting people with strength training stuff. I know I have the passion and the knowledge, so hopefully I can achieve a livable income. Right now, my living situation is such that I don’t have to pay rent (read: lives with parents while in undergrad, lol), so I am in an ideal situation to get started.

Woke up at 122.2lbs WHEW I am smokin this weight loss!!! I am going to make a focused effort to stay this week at 122 until next Sunday. I’ll include one extra protein shake with just water and a half scoop of protein + a small piece of fruit (totaling <100 calories) to replace the morning stack I had omitted.

Writing down my food without worrying too much about calories/macros is really doing the trick for me. When I know I have to write down what I eat, I make better choices, but without having to track all the numbers it takes less time and I don’t become neurotic (well not more so then usual). I have naturally been choosing more healthy fats, less carbs, and my sugar intake has come way down. My skin and hair looks and feels amazing, which is nice considering when I have tried to drop weight in the past I have tended to look gaunt and a bit dry. I think its because this time I am really focusing on getting proper nutrients and not cutting out anything essential just to bring down calories.

Wow, that was long winded…ok

15 min cardio
overhead squat
20x12
30x12
40x12x2

off loaded dumbbell squats
35&25x12x3

^^These were for warm ups and to get the blood flowin

incline press
15x12x3
supersetted with
offloaded dumbbell bench
25&35x5x3 (each side)

incline flyes
5x12x3

triceps push downs
30x12
40x12
50x12
60x12
70x12x2

dumbbell triceps extensions
5x12x3

hammer curls
15x12x2

one armed preacher curls
8x12x2

18 min of cardio and out

UMMM lol if anyone is still reading at the point, I made my shake with baby spinach instead of blueberries this morning and guess what?? It was YUM!!

[nlmain]

spinach in your shake is pretty hardcore Owlie

glad to see you focused on something positive. speakin of smokin that animal print suits you to a “T”

[owlie]

Thank you mainy!!
Back and shoulders and shit
15 min cardio

assisted pull ups
12x4

inverted rows
12x3

barbell rows
12x4

seated rows
15x4

pull overs
12x3

lateral raises
12x3 ooo gettin a pump here

lateral raises from another angle
12x2

lying lateral side raises to finish it off
12x2

rear delt machine flyes
12x2

I probably didn’t need all those variations and accessory work…

[PB_Andy]

ya u did.

[kimbakimba]

Even I only track my weight to the .5 pound. Girl, you are serious about this!

Way to go going after your goals like you are. Is an “offloaded” dumbbell bench, just using one weight at a time – one-armed dumbbell bench would also describe it?