Joined: Sun Aug 08, 2010 8:15 pm Posts: 25 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: 25 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: 25 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.
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