Congrats on the 2 PRs!! Been following along, and I’ll bet there are plenty more to come if you keep working the way you have been. Best of luck!!
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Thank you so much for the encouraging words and just knowing I have anyone following along helps me stay accountable.
Those are some awesome PRs!! Motivating me to go heavier on the hip thrusts; all I’ve ever used are the fixed-weight straight bars that top out at 100 lbs.
Which wraps do you use? What do you not like about the sleeves? Still waiting on mine 
Also, curious if you’ve always used plant based protein/have you noticed it’s just as effective you’ve tried other forms?
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I used muscle milk or gold standard whey and I don’t notice a difference at all. I really love this plant protein and because the ingredients are so good I use it as a meal replacement. I’ve had some family members with gout and experienced a little of it myself so I have cut way back as a preventive measure. I’ll eat steak and eggs once a month and occasionally indulge in a really cheesy dish. Also the artificial sugars in most of these protein shakes make me bloated. There is a slight difference in taste and I didn’t think I could find a plant protein shake that tasted good but I did. This is the protein powder I use and I buy it here because I can’t find it anywhere else for a better price.
Orgain Organic Protein Plant-Based Powder
Ayyyy just did a DNA test recently and found out I was a liiiiitle bit Korean (1/32) haha. So sadly not enough to give me that kind of lower body musculature.
It’s too bad the sleeves didn’t work out, but glad you found something that fits your needs! I’ll have to just be patient and see how the sleeves work for me. Will be quite disappointed if after all this time they don’t fit well.
And oh wow, that actually is a pretty good price! Still more than what whey goes for typically, but definitely reasonable, much more so than I expected. Might order a tub next time I need to stock up on protein. I could definitely use the added fiber haha. I like to keep a variety of brands for my supps so that I can alternate. I’ve heard this can be beneficial for things like fish oil.
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I’m in for more brightly coloured leggings gains!
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Now you’re speaking my language. A girl can never have enough bright colored leggings.
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Everyone I know from Hawaii is all mixed up lol.
5/19/17
Today was an off day. I went skating with my boys for 3.5 hours and I haven’t skated in months so my legs are feeling it. Great for stamina and a lot of fun! Good family time. Will hit the gym for upper body tomorrow.
Meals
M1 All you can eat sushi (I could only stuff 3 rolls in my tummy) and plum ice cream
M2 extra large protein shake with water
M3 Chicken quesadilla with extra chicken and cheese
I have no idea what my protein or calorie count was lol
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I didn’t get enough sleep last night and I really had to push myself in the gym today. Note to self: Don’t go to the gym tired. I was short on time this morning and so tempted to eat McDonald’s breakfast but I decided to drink some water and wait until I got home. So glad I did.
Workout
Dead Hangs (earning more calluses)
10 for 3 seconds each
Assisted Pull ups
Pulling 95 lbs
2 sets of 8
DB Around the world
7.5’s lbs x 4 sets x 12 reps
Farmers Walk
80 lbs
DB Chest Press
30’s lbs x 4 sets x 10 reps
DB Bicep Curls
15’s lbs x 4 sets x 15 reps
DB Scull Crushers
35 lbs x 6
30 lbs x 10
30 lbs x 8
One Arm DB Lat Pulls
35 lbs x 8
30 lbs x 10
30 lbs x 10
Lat Row
70 lbs x 4 sets x 12 reps
Lat Pulldown
70 lbs x 4 sets x 12 reps
Tricep Cable Pulldown with squat
70 lbs x 12
70 lbs x 12
60 lbs x 12
60 lbs x 12
Tricep Cable Pulldown
20 lbs x 4 sets x 12 reps
Farmers walk again
80 lbs
abductor
305 lbs x 4 sets x 12 reps
Adductor
130 lbs x 25
110 lbs x 20
110 lbs x 20
Meals
M1 3 boiled eggs, 10 tater tots, coffee & cream
M2 Plant based Protein shake with almond milk & unsalted dry roasted peanuts
M3 2 spicy chicken sandwiches from chick fil a
M4 2 kiwis, fresh spinach juice, fresh lemon juice
M5 Bowl of mixed raw veggies, broccoli, cauliflower, carrots, sweet peppers, celery
M6 Plant protein powder & water
2021 calories
135 grams protein
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5/21/17
Did another 3 hour skating session and my legs are like jelly. Got some great cardio in. Tomorrow is leg day so I will just have to see how I feel.
Meals
M1 Burrito bowl with ground turkey, blk beans, white rice, 1 avocado, lots of fresh salsa.
M2 Burrito bowl with ground turkey, blk beans, white rice, lettuce, tomato, lots of fresh salsa
M3 Large plant base protein shake with almond milk
Calories 1758
Protein 143 grams
5/22/17
Had an ok day at the gym. All the skating from yesterday had my left knee feeling sore. I should have taken it easier on the hack squats but the knee wraps helped a lot. Even though I hit a new PR on hip thrusts at 250 lbs I still felt weak in all other areas.
Usual warm up with stretching, band work, air squats, kickbacks, side kicks, arm circles etc.
Hack Squats
100 lbs x 20
190 lbs x 15
280 lbs x 12
370 lbs x 10
Abductor Machine
250 lbs x 15
290 lbs x 15
305 lbs x 12
305 lbs x 12
Barbell Glute Bridge (aka hip thrusts) Lots of pausing and glute isolation at the top
100 lbs x 12
150 lbs x 12
190 lbs x 10
250 lbs x 8
Single Leg Press
Right Leg & Left Leg
100 lbs x 4 sets x 15 reps
Cable Pull Through
35 lbs x 12
35 lbs x 12
42 lbs x 12
50 lbs x 12
Cable Crunch
42 lbs x 25
42 lbs x 25
50 lbs x 25
50 lbs x 25
Captains Chair (Knees to chest)
12
Meals
M1 3 boiled eggs, 2 turkey sausage patties, 10 tater tots, coffee & cream
M2 Banana & water
M3 Plant protein shake w almond milk & unsalted dry roasted peanuts
M4 8oz of chicken & 1 cup vegetable fried rice.
M5 Fresh spinach juice, fresh lemon juice, 2 kiwis
1831 Calories
130 grams of protein
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I had a lot of energy in the gym today. Got plenty of rest which really helps.
Usual warm up with stretching, band work, air squats, kickbacks, side kicks, arm circles etc.
Hack Squats
100 lbs x 4 sets x 35 reps (my thighs were burning after all these reps)
Barbell Glute Bridge (aka hip thrusts) Lots of pausing and glute isolation at the top
100 lbs x 12
150 lbs x 12
190 lbs x 10
250 lbs x 6
250 lbs x 6
Box Squats (These still allow me to squat without the pressure on my knees)
60 lbs x 12
100 lbs x 12
150 lbs x 12
170 lbs x 10
Abductor Machine
305 lbs x 4 sets x 12 reps
Single Leg Press
Right Leg & Left Leg
100 lbs x 4 sets x 15 reps
Tricep Cable Pulldown with squat
70 lbs x 12
70 lbs x 12
Lat Row
70 lbs x 12
85 lbs x 12
100 lbs x 10
100 lbs x 8
Adductor
150 lbs x 25
130 lbs x 20
Meals
M1 3 boiled eggs, 2 turkey sausage patties, 14 tater tots, coffee & cream
M2 Fresh spinach juice, fresh lemon water, cucumber slices
M3 Plant protein shake with almond milk & unsalted dry roasted peanuts
M4 Large salsa salad - whole can of blk beans, 1 avocado, jalapeno, cilantro, lettuce, tomato, and a lot of fresh salsa. very spicy and very good
M5 1 apple, extra large plant protein shake with water
Calories 1996
Protein 122 grams
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So I joined a power lifting gym today and I LOVE it. The environment, the energy, the nitty gritty feel, the calluses, watching others who lift like their lives depends on it… Damn I just love that environment. They measure everything in kilos so I had to quickly learn the conversion weight. So I pushed my wimpy deadlift and hit a PR. I have been afraid to squat low and I’ve been afraid to push more weight on my deadlift but I feel really good right now. Did a two hour workout of front squats, back squats, hip thrusts, and deadlifts. Honestly I just stopped counting. I did several sets of each exercise. Just going to list my max numbers for today.
Front Squat
100 lbs
Back Squat ATG (I was worried about my knees but they feel great)
145 lbs
Hip Thrusts
250 lbs
Conventional Deadlift
165 lbs
Meals
M1 Salmon patties, sweet potato fries, coffee with cream
M2 3 boiled eggs, lemon water
M3 Plant protein shake with almond milk
M4 19 chicken nuggets (this was a bit much for me but I don’t care right now)
Calories 2590
Protein 133 grams
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That. Is. AWESOME. Re: joining the gym. Glad to see you not hold back on the deadlift. If all goes well the lower back should hold up. Keep it up!
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Thank you! 
I am stoked and can’t wait to go back. My knees actually felt better going real low and my deadlifts felt great. The coach John Broz at Average Broz’s Gymnasium said my form was good so I’m feeling pretty great right now.
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This is quite a heavy workout and I envy you for being able to complete it in a day! I would love to start something like this but perhaps a lighter program for me though. I am a little overweight. I’ve been working out for years now but quite inconsistent. Do you have any advice for me as to how to keep it up continuously? How do you do it? Such as a strong woman! 
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Thank you crabsjo, I am a little overweight too :-). I used to work out regularly and had a very active job but since 2014 I’ve become lazy and worked out on and off so I’m just starting to get back into a groove. When I lift and really push myself I feel the release of endorphins like a high and it’s addicting. I love that feeling and chase it in every workout.
Some words of wisdom that have always stuck with me was “besides spiritual health, the best investment you can ever make is in your physical health.” Those words keep me motivated daily to try and stay healthy and active. I work from home and was working out at home with many distractions and didn’t fully commit to my workouts so that’s why I got a gym membership (I currently have two now). When I go to the gym I can give it my all without interruptions. I think for me I have to make it a priority or I won’t fully commit. Also the gym membership helped as I tend to be more introvert. It helps me get away from everyone and everything and focus on me. I put my phone in the locker with all my stuff and forget about everything outside. It’s been a great stress reliever for me and that alone keeps me consistent.
I hope you can find what works for you and really start pushing yourself harder. You should start a log, it really helps with accountability. Log everything, even when you have a bad day and keep at it. Let me know if you do, I’ll follow you.
5/25/17
I was sore AF today. Did 3 leg days in a row and did more deadlifts yesterday than I’ve ever done. Wanted to rest today but Broz suggested I do squats today even if I don’t go to the gym. My knee was a little sore and back muscles hella sore but did squats anyway. Did my workout at home today since I’m short on time. My soreness has diminished by 1/3 after doing ATG squats with a hip circle around my thighs. Glad I listened.
Workout
DB Military Press
20’s x 5 sets x 12 reps
ATG Squats with hip circle
8 sets x 15 reps
Meals
M1 3 boiled eggs, 2 turkey sausage patties, 10 tater tots, coffee 7 cream
M2 2 chicken & cheese quesadillas
M3 1 chicken & cheese quesadilla
Calories 2160
Protein 163 grams
This was a busy day for me so I didn’t get my fruits and veggies in. Between my business & being a full time mom some days are more challenging than others. I have not been taking my supplements like I should so started taking them today. I’m taking Prenatal vitamins (not pregnant but these are great) vitamin C, MSM with glucosamine, fish oil, CoQ10, zinc, and gelatin.
5/26/17
My quads were sore today and my back is still a little sore. I remember a few years back when I use to workout I would do HITT on days that I felt too sore and it actually helped the soreness go away. So I did 90 degree back extensions and my back felt better. My workout was short and this is why I need to go to the gym because I don’t have the discipline to do it at home. The gym environment fuels my fire. I had planned on skating today but have been way too busy with work and my boys. I will be going to Broz gym tomorrow to work on my front squat. My form was good except for my front squat. I’m having a hard time keeping my elbows up were they need to be.
Workout
90 degree back extensions
body weight 6 sets of 12
DB ATG Squats with 20’s
6 sets of 12
Meals
M1 2 boiled eggs, 2 turkey sausage patties, 10 tater tots, coffee &cream
M2 apple, 4 strawberries, 2 kiwi
M3 Sardines with hot sauce & sweet potato fries
M4 Chicken, Steamed Veggies, Vegetable fried rice
M5 Large plant protein shake with water
Supplements
Multi vitamin, vitamin C, MSM with glucosamine, fish oil, CoQ10, zinc, gelatin, curcumin
Calories 2197
Protein 122 grams