Z's lifts.

[zoe]

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.

After the competition I started my training based on a Westside Hybrid training program. Mostly, this template by Joe Defranco:http://www.defrancostraining.com/articles/38-articles/65-westside-for-skinny-bastards-part3.html
I enjoy the variety so far, but I also need to read up more on it.

Today is my off day, I might do some GPP but...then again maybe not.
Here's my week so far...


Monday 1/9

Bench Press= 45x10/75x8/85x6/95x5/110x4

DB Bench= 50x15/50x15

Barbell Row/DB "power clean" supersets= 1st set: 95x8/30x8 2nd: 95x10/30x8 3rd: 95x12/30x8 4th:105x8/30x8

Shrugs=70x12/70x12/70x10/80x10

DB curls= 15x15/20x8/20x10/20x12

cardio: 30 mins arc trainer avg. heart rate 135bpms

Tuesday 1/10

Box Jumps (3.5 ft)= 3x6

Bulgarian Split Squats= 70x10/70x10/70x10

45 degree hyperextensions w/ 45lb plate= 3x12

DB side bends= 35x15/40x15/45x12/45x12

cardio: 30 min. arctrainer avg HR: 135bpms

[chewybaws]

That is one mean squat!!

[C.O.]

Right right, thanks for posting, videos always seem to motivate me more than just reading peoples workout routines.

[jungleinthefrunk]

Im glad you are starting a journal...i was crazy impressed with your squats the last time you posted!

[zoe]

Thursday 1/12

Neutral grip chinups= 5/5@28lbs assisted
5/5@28lbs asst
2/8@40lbs asst

Superset
Lat pulldowns+ Rear delt flyes=70x8/25x8
70x10/25x10
70x10/25x10
70x10/25x10

DB military press
50x8
50x10
50x8
50x8

Superset
Barbell shrugs+ alternating DB curls=
70x10/20x10
70x10 /20x10
70x10/20x10

15min incline walk

Friday 1/13

Squat= 135x8
165x6
185x5
205x4
230x3 PR!

lunges with kettleballs=
70x12
70x12
70x12

45degree hyperextensions w/ 25lbs=3x12

3 Grounded ab circuits=
20 bike crunches
15 leg raises
15 toe touches
20 hip thrusts

Saturday 1/14


Prowler pushes 30secx10 w/ 250lbs

[zoe]

I suppose I started my cut this week. Trying to hit around 2,000 cals a day, if I start losing too fast, I'll up about 200cals.

Monday 1/16

Bench Press= 45x10/75x8/85x6/95x5/115x3 PR! Looks like 135 isn't too far away!

Chin-ups= 4 + 11 @ 40 lbs assisted/ 10 @ 40 lbs assisted

Superset
Cable Rows/Rear Delt Flyes= 70x12/25x8
90x10/25x8
80x10/25x8
80x12/25x10

Shrugs with kettlebells= 4 sets of 70lbs x15

DB curls= 20x15/20x15/20x12/20x10

Cardio: 20 min arctrainer avg HR 135bpm

Tuesday 1/17

Squats= 115x12/135x10 I'm not supposed to squat on this day but I figured I'd throw it in for sort of a warm-up

3 1/2 ft. box jumps= 4x6

Step-ups onto 2 ft box= 60x5/60x5/50x10/50x10

Romanian Deadlift= 115x12/115x12/125x8

Weighted cable crunches= 45x15/40x15/40x15/40x15

Cardio: 30 min incline walk avg HR 130bpm

[zoe]

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.

Thursday 1/19

Chins= neutral grip 4/8 @ 40lbs assisted
wide-grip 12 @ 40 lbs assisted
neutral grip 3/9@ 40 lb assisted
wide-grip 12 @ 46lbs assisted

Superset of straight arm pulldowns+ face pulls= 20x12/30x12
30x12/40x12
30x10/40x12
30x12/40x12

DB Military Press= 50x8/50x10/50x10/50x8
Superset of DB shrugs + DB hammer curls= 60x10/20x8
60x10/20x10
60x10/20x10

Cardio:30 min incline walk avg HR 130bpm.

Tomorrow is deadlift day! Yay!

[zoe]

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.

[zoe]

Wednesday 1/25

Prowler Pushes (w/ 140lbs added)= 20 sec. push/10 sec. rest x8

Prowler Sprints (w 70lbs added)= approx. 100 ft x 6

Thursday 1/26


Neutral grip Chin- ups= 5/5/4/2/3/3/2

Lat Pulldown + Face Pull Superset= 60x10/40x8
60x10/40x8
70x10/40x10
70x10/40x10

Standing Overhead press=45x12/55x10/60x8/60x8

Seated Shrug + DB Curl Superset= 70x10/20x10
70x10/20x10
70x10/20x10


30 min incline walk

Friday 1/27

Squats= 135x10/165x8/185x6/210x5/230x3 and a half ish...

Reverse Barbell Lunge= 95x8/100x8/100x8

Glute Ham Raises 8/10/12

4 Tabata intervals including: kettlebell front swings, kettlebell cleans, leg raises, push-ups, box jumps, fighting ropes

[itsjustrobbieok]

Nice lifts!

[zoe]

Monday 1/30

Bench Press= 45x10/65x8/80x6/95x5/110x4

DB Bench= 55x15/60x10

BB Row/Rear Delt Flyes Superset= 95x10/25x10
95x10/ 25 x10
95x12/25x12

BB Shrugs= 95x8/95x10/95x12/95x12

e-z curl bar= 40x10/40x12/40x15/50x8

cardio= 20 min arctrainer

Tuesday 1/31

Box Jumps (3 1/2 ft)= 6/9/12

Bulgarian Split Squats= 50x8/ 50x10

Step-ups onto 1 1/2 ft box= 50x8/50x8

45 degree hyperextensions w/ 20 lb ball= 12/12/12

Hammerstrength machine crunches= 10x15/15x15/20x15

Hanging Leg Raises= 20/25/25

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.

[jungleinthefrunk]

Hold up, DB bench....60lbs each arm or total!?

[John V]

Great efforts! Good work and congrats on you first contest!

[zoe]

total weight of both DB's. not THAT big yet.

[zoe]

It's been a while but just wanted to let people know that I've got my lifting blog up and running right here ----> http://www.powerliftingpinay.tumblr.com