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About zoe

  • Birthday 02/04/1988

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  1. Hey ya'll, I haven't been on here in a while, but I definitely should be here more. I've been super busy in the past year, started teaching and going to grad school full time, living off a stipend. Anyway, I've entered USAPL Raw Nationals! Thing is, it's in Colorado, I'm in Maryland... yea. Flight + Hotel = $$$ If you could send a couple bucks my way that would be amazing, just click the link below. http://fnd.us/c/6ltrc/sh/13Q4q4 Also some of my training videos are here: https://www.youtube.com/user/TheMastersofgravity
  2. Hey all! I know I haven't posted in here in FOREVER, but I had a little favor to ask. The apartment building I was living in had a fire a few weeks ago and my boyfriend and I are still trying to get back on our feet. Luckily no one was hurt and a friend has offered to house us. However, we still need some furniture and rent money! Any bit helps: https://www.wepay.com/donations/swole-island-refugee-fund-aka-keith-zoe-bryn-need-a-new-home
  3. 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
  4. total weight of both DB's. not THAT big yet.
  5. http://24.media.tumblr.com/tumblr_lys1by0qXH1qbd8n8o1_500.jpg progress pic. I've been trying to figure out this "cutting" thing for about 2 weeks, but still in the learning stage. haven't weighed myself this week but I think I've lost about 1lb, maybe 2. A month or so into the Westside Hybrid training program and I can see definite results in my upper body. I've been tracking my workouts in the training journal section if anyone is interested!
  6. 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.
  7. 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
  8. 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.
  9. 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!
  10. 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
  11. 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
  12. 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: http://www.tumblr.com/photo/1280/14516179125/5/tumblr_lwijwv5rIj1qbd8n8 I set the MD state record in my weight class! http://www.youtube.com/watch?v=wlfJPPpRq0Y 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
  13. I laid off of benching and military press for almost 2 months when i initially injured it. When I started back up I was very careful, starting light and making sure my form was perfect. thanks for the kind words everyone!
  14. a little less than a month away from my first powerlifting comp. currently: 129lbs. http://www.tumblr.com/photo/1280/12797192222/1/tumblr_lunz6qnSp01qbd8n8 http://www.tumblr.com/photo/1280/12797192222/2/tumblr_lunz6qnSp01qbd8n8 http://www.tumblr.com/photo/1280/12797192222/3/tumblr_lunz6qnSp01qbd8n8
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