Joined: Sun Aug 08, 2010 8:15 pm Posts: 26 Location: Baltimore, Maryland
Hey! I'm Zoe, and I think it's about time I start tracking my training and diet correctly so I can see the best results possible. I competed in powerlifting for the first time last month and now I'm even more motivated to lift some HEAVY weights. Here are my totals from the meet: I set the MD state record in my weight class!
My goal this year is to hit 300+lbs. in both squat and deadlift. And for bench I'd like to press 135lbs. I figure if I went from never going to the gym to competing in powerlifting in one year, then these numbers aren't THAT intimidating. I also plan to start a slow cut next week. I just want to get down to about 123lbs and see if it effects my strength then go from there. I welcome any advice and criticisms on my training and diet, whatever I need to reach these goals.
Joined: Sun Aug 08, 2010 8:15 pm Posts: 26 Location: Baltimore, Maryland
Wednesday 1/18 Did tabata intervals in the garage of our "house" with the bf. We live in the 2nd floor apartment above an autobody shop/ paint shop/ glass shop/ hip-hop studio. We are regularly asked what the hell we're doing since we look like a weird prison workout session. Sledgehammer hits Push-ups BB rows tricep dips + hung up some chains from one of the rafters to do "trx" style rows and presses.
I really need to do more cardio like this, I have no endurance whatsoever.
Joined: Sun Aug 08, 2010 8:15 pm Posts: 26 Location: Baltimore, Maryland
Friday Jan 1/20 Deadlifts= 135x10/155x8/185x6/225x4
Walking Lunges with kettlebells= 70x12/70x11/70x12
Glute-Ham raises (from a seated calf raise machine)= 10/8/10 I haven't been able to pull these off completely. I either go forward as much as possible, about half way at this point, and pull back up, OR I slowly do the negative until I can't hold it and catch myself with my hands at the bottom and give myself a little push to start back up.
Pull-throughs=50x10/60x6/70x6/70x12
3 AB circuits= 30 sec plank/20 leg raises/20 hip thrusts/30 sec plank
no cardio (i know, I'ma a bum)
Monday 1/23
Bench Press= 45x10/65x8/85x6/105x2/120x1/95x6....shouldn't have skipped 95 in working up to 120!
Neutral grip chins= 5/5
Barbell rows+ rear delt flyes Superset= 95x10/20x10 95x10/25x10 105x8/25x10 105x10/25x12
Barbell Shrugs= 95x10/95x10/95x12/95x15
Curls= 30x15/40x12/40x12/40x10
cardio= 4 circuits of 20 sec "fighting" rope/12 kettlebell swings/12 push-ups/10 box hops over 1 1/2 ft. box.
Tuesday 1/24
Box Jumps(3 1/2 ft)= 6/9/12
Bulgarian Split Squats (w/ DB's)= 50x8/50x8/50x10
Glute-ham raises= 8/10/12
weighted spread eagle sit-ups= 15 w. 20lbs/ 15 w. 35lbs/ 15 w. 45lbs.
cardio= 35 min arctrainer intervals avg. HR 135.
Still tweaking the cutting diet, right now I'm TRYING to hit 2250 cals a day but usually going over a little bit. My macros are 193.5 g protein, 70g fat, 211.5 g carbs. I almost ALWAYS go over in carbs.
Despite this, I think I've lost almost a pound within the last week but I still need to clean up my diet a bit.
Cardio= 2 Tabata intervals including kettlebell front swings, kettlebell cleans, trx strap rows, push-ups, box jumps, fighting ropes, leg raises
Wednesday 2/1
Since it was AMAZINGLY warm and beautiful outside I rode my bike to Druid Hill Park after work. There's a track around the lake that is about a mile long, also around the track are 3 different stations of "workout" equipment. ex: row machine, dips, pull-ups, etc. Soooo I rode 1.5-1.7 miles around the track then did a tabata at each of the stations. I did this 4 times which comes out to 4 tabata rounds and about 6 miles of cycling.
Users browsing this forum: No registered users and 3 guests
You cannot post new topics in this forum You cannot reply to topics in this forum You cannot edit your posts in this forum You cannot delete your posts in this forum You cannot post attachments in this forum
Login
Register
FAQ
Search
not THAT big yet.