concretecavewoman
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Posts posted by concretecavewoman
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6/27 Summary
Woke up with a gnarly migraine. Rest
Food: Check!
L: 6oz flank steak sauteed in garlic and ginger, bean sprouts. 1 c white rice. 2 c steamed bok choy
S: 2 small bananas
D: 8 oz of shrimp with stir fry, 3 c of veg, 1 tbs coconut oil, 1 square of dark chocolate
Workout: Rest!
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I loved your video by the way! Its great quality and really cool to see how other lifters are doing it. I've never been in a multiple person setting so I've gotten all my info from books/articles and youtube.
Thanks! I've mostly lifted solo and with the help of Coach YouTube, but for the last few months I've been lifting in a bunch of environments (globo-gym, xfit, and on rarer occasion, LBEB)
Seconded!
Gracias
love your romaleos
i have the yellow ones. get under that jerk, girl!also, i LOVE the car push.
Romaleos yeeeeeah
Thanks, next time I need to find a friend with a bigger car, haha. Your video is awesome. And hey, a mini-coop isn't too bad; you could have a Smart Car (I hear those are too light to really get a good workout.)
Thank you! That article is great; I heart stumptuous.
Missed this until now, but awesome choice of inspiration! Adding her to my list of bodies I want to have.
Super jealous of trip to the Maldives, have you thought about doing a SCUBA course out there? Snorkelling is fun, but being under the water is an even more amazing adventure. You couldn't ask for a better place either.
As a matter of fact, yes! I've never done scuba before but they have a two hour intro class that I'm planning to take, esp because the reef drop is only about 50m from the bungalows and there's so much fauna in the water. Last time we were there, i saw a turtle and baby sharks within seconds of hopping in to the water.
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Too many, but the highlights are:
The Aquabats: seen them at least 7 times. Yeah, 90s ska, amazing show, rindonkulous and goofy.
Bob Dylan: about 10 years ago, he opened for Phil Lesh and didn't do anything too interpretive, unlike when I saw him last year and his show became more vaudevilian.
Gogol Bordello: two years ago at the Showbox in Seattle. That was a 3 hour party, just amazing energy. Seeing them again next month!
And dozens and dozens of southern california punk and ska bands that were floating around in the 90s.
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I probably live in a bit of a filter bubble being in Seattle where its just de rigeur that everyone supports gay marriage and pretty much any and all permutations of freedom (though our lack socio-economic integration leaves much to be desired... that's another story), so it's easy to forget that opposition to gay marriage and other insane things like this are still widespread. When I first read about the aforementioned interracial marriage story I missed the key '2009' part and just assumed it was probably from 1969. Which is probably how society in general will treat earlier attitudes towards gay marriage in 10-15 years.
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I'm having lifting withdrawals. Is that even a thing?
That's a thing. When it gets really bad it's Lifting DTs.
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6/26 Summary
Food: Alright
B: Early meeting so I skipped
S: coffee w/heavy cream
L: steak salad, 5 oz steak plus 4 c greens and 1 tbs dressing
D: went out to favorite mexican restaurant. chicken stew in tomatillo salsa, about 1/2 c rice, and 1 serving tortilla chips. kept it gluten-free, so I'm pretty happy with that.
S: a banana
Workout: Check!
LBEB Week 2
Bench Press
5RM was 95, fumbled at 100
Push press
55/5
60/5
65/5
70/5
75/3
Pretty low volume day, but that was probably a good thing after a marathon two hour lifting session yesterday.
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Whoops, forgot to post body image stuff, was distracted by pull-ups, gay rights, and how the Texas GOP doesn't think I should be responsible for what goes on with my uterus.
Body image: too tired to care this morning
Weight: about the same as usual
Lunch downstairs, check.
All of this chaos over women... you know... wanting freaking autonomy over their own bodies makes me think of:
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It looks familiar, so I probably did come across it before. I'm not sure how the three sets of pushups would fit in with my morning lifting; I'm already doing short on time as it is. Possibly lift as normal and only do the pushups on 'rest' days?
Yeah, the volume of pushups was the one issue I had with the program (not that I have crazy high pushup sets, but the extra 10-20 min in the morning seemed like a crucial time investment). I like your suggestion, since the actual pullup volume in Armstrong is not super high (or at least not PLP high)
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Goal 3: A warrior needs to PROVE their strength!
Max lifts for the week:
77kg snatch on Monday for a new PR!
First 500m row for time: 1:50.1 (I guess that's not too bad. I'll be rowing 1 or 2 times a week for cardio)
Also had a meet on Saturday, and it was AMAZING! I felt on top of it the whole meet, which was strange because it took me 3 hours to get there, and I almost missed weigh-ins. Usually that kind of shit stresses me out, but I decided to shrug it off and focus on my lifts. I was super focused and had a great showing. My coach even told me I looked really confident. My competition skills are improving greatly!
My lifts:
Snatch: 67/70/72x - New meet PR. Lost 72 in front. I just didn't have my core tight enough.
Clean and Jerk: 95/98/100 - Two new meet PRs!
Total:170 - I'll take THAT to Nationals! WOOT WOOT!
Pretty much the most badass thing I've read all week. Your challenge is totally inspiring!
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This might sound crazy but... +1 on MWOD dog toys! Most are the same size as a lax ball but also with nubs like a rumble roller and way cheaper than PT tools. ...Assuming they're not super disgusting and chewed up. Given how much my dog loves to steal all of my various PT/mobilization implements, I'm pretty sure they're all dual purpose, haha.
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Have you also looked in to the Armstrong Plan? I will try to hunt down the link later. Basically it's starting off every day with max rep pushups, and then in the evening, doing various sets of pullups. I did this a few challenges ago. I did see progress but ALWAYS forgot to do the morning pushup routine.
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It was my first ever full barbell workout alone, though, which I'm quite proud of.
OOH! And a guy walked in whilst I was working out and I just carried on regardless (although I think I might have grunted and swore a bit louder whilst he piddled around on the cardio machines).
Really sorry about the knee, but I'd also like to add that this^ is great!
What was the word from the doc?
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This thread is super fabulous! I'm a HUGE derby fan and go to 3 bouts a year (we have 6 per year here) so it is sooooo cool to read about your jamming exploits
What kind of cues did you get from PT with respect to posterior chain firing on the squats?
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6/25 Summary
Food: Check!
B: Big protein shake of iced coffee, whey, and coconut milk
L: Half a roasted chicken, a sweet potato, some grassfed butter
S: almonds, a square of dark chocolate
D: 8oz of shrimp stir-fried with 3 c of veg in homemade paleo stir fry sauce
Workout: Check!
Week 1 of LBEB training complete, woo! Each week I have to send a video of lifts to Pastor B, so it's linked below for your amusement. I haven't used iMovie much, so when I finally did I got a little crazy with the editing features. STAR WIPE!
OHP
35/5
55/5
65/3
70/2
75/1
80/1 (prev PR)
85/X
Front Squat
75/5
85/3
90/2
95/1
100/1
105/1
110/1 (also prev PR, harumph)
115/X
WOD: 10 min AMRAP
7 push press
7 front squat
60 jump rope (20 pts)
Total: 197 rounds
Sandbag Carries
3x75lbx100m
Car Push
5x100m
So yeah, I drive a mini cooper. The type of car I had to push wasn't specified
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See, I felt the same way about the new Star Treks. I was never into the old ones, but the lady friend is... so I get to enjoy them while she sits there nit picking.
I just love me some splosions...
Haha same, it was a toss up to see star trek vs fast and furious.
Puppy are good for keeping you company when you nap on the couch!
This is true! Normally she is hyper (as hyper as a french bulldog can be, which is honestly very hyper) but she does, on occassion, assume potatular form
Awesome workout!
Mochi rice = chewy grains or was it more rice cake/patty things? Sauteed sounds more like the former, but chewy rice cakes are tasty.
Thanks! It was kind of like a dense/chewy rice cake sliced thin and then stir fried. Super delicious.
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Accidentally put my fitbit in the washing machine last month, ordered a new Flex, but still another two weeks til it ships and I can jump back into the fray </sadPanda>
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Just bought my first big points ticket. Got a BA Visa with 50k points signup special two years ago, started putting most expenses on it and paying it off at the end of each month.
Two years and 180000 points later, I just got two Business Class tickets on British Airways from Seattle to the Maldives for $3700
(essentially just paid taxes/fees/plus short leg of the flight for 20+ hours of flight time) Face value: $18,000. And pretty minimal effort.-
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- Saw superman. That movie is epic. Go and see it. With the biggest screen possible. Seriously. It's awesome. I would have been perfectly happy seeing the entire movie happen in krypton, seeing the opening sequence was a fascinating look into the planet and superman's back story. This had an interesting take on the new superman movie: http://thinkprogress.org/alyssa/2013/06/14/2155581/man-of-steel-and-the-meaning-of-the-american-way/
Also, don't sit through the credits. There's nothing at the end...
- Go read Neil Gaiman's new book. I don't even know how to describe it, but you MUST READ IT. No excuses either, it's fast and fascinating journey. It made me laugh, it made me cry, and let me see the wonder of life, and the beauty of imagination. Best review here: http://amandapalmer.net/blog/20130618/
I still think that American God's is my favorite book of his, but this one? It's a close second, and the one I'd recommend unequivocally to people starting out with his books.
Niiiiiice. I'm not a huge superman fan, but it's playing at Cinerama, which I heart, so maybe I'll go see it this weekend.
Good to hear that you recommend Gaiman's new book. His writing is all kinds of wonderful.
And kudos on all the job-related goodness!
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WOW junk food. Mayyyyybe employers would spend less on healthcare if they didn't feed their employees this way?
I saw an office cafeteria once where the -average- employee's breakfast plate was:
Fried eggs (not so bad)
3 strips of bacon (also fine)
2 links of sausage (ok... are we bulking?)
A HUGE pile of hashbrowns (um.... seriously?)
Biscuit (whoa buddy)
Gravy (my arteries are having sympathy pain now)
and.....
AN ICE CREAM BAR
Yes. that was typical. Granted, the sample size was a single morning, but as I picked at the sad, crusted oatmeal bar (these were my pre-paleo days) I boggled at what looked to be the average breakfast. I mean, why are ice cream bars even for sale at breakfast?
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Yesterday was good. Didn't snack after dinner and only had 2 cigs all day. I ate 1667 cals (C:105, F:88, P:115) on a rest day.
I'm going to schedule my $100 credit card payment for this Friday right now.
I still have some DOMS in my shoulders and back from Sunday morning. I've haven't done much research on whether or not it's okay to lift heavy while still experiencing soreness. I plan to go to the gym and do a 15 min interval session (maybe longer, I just get so bored) and some shoulder mobility at least. Not sure if the pushups and DLs are a good idea though.
Try and work different muscle groups and/or go lighter on the muscles that are still sore. Foam roll before lifting and do a longer warmup. You want to provide the sore muscles with some recovery time.
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So, this morning I bulletproofed my coffee for the first time. I absolutely loved it. Anybody else try this? I thought it was delicious, and I didn't want to eat again for hours.
Totes, I keep coconut oil and grassfed butter in the break room fridge for this. Get kinda crazy looks when people see me plopping butter into my coffee (I use about half the amount recommended) and it's sooooooo tasty. Kills the appetite for hours. However, my coach has me doing lower fat and higher carb/protein these days so I've been cutting back, alas.
So have you gone into ketosis before? How do you find it so far?
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6/24 Summary
Workout: Check!
Did scheduled LBEB strength programming
2RM Clean and Press
Worked up to
100x2 (PR)
3RM behind the neck push press
So last time I did these, I dropped the weight *SMACK* on the back of my neck. This time I was waaaaaay more careful and felt comfortable up to a PR of 65x3 and 70x1
Snatch grip Deadlift
125/3
130/3
130/3
Food: Check!
B: Half a roasted chicken, a dozen almonds
S: 1 c cottage cheese with 1 c berries
D: 8 oz of shrimp with stir fry, 3 c of vegetables, square of dark chocolate, 1 c of strawberries, half a steamed potato
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Like Whoa, what did I do last week? Let's see...
- RECOMPZ: Measurements tomorrow. Food was really mediocre this week so I'll be happy if change is flat.
- GAINZ: Lifting wasn't great this week. Got some serious stress going on and I didn't hit the gym nearly as much as I should've (and really, why not? it's the most effective thing for stress relief.) That said I did do the following:
Hike: 4 miles up in the mountains
Oly Lifting Class: 90 minutes of front squat (110x2 PR) and snatch form work
Run: 5.6 miles also up in the mountains, on trails. - COMPETE...Z:
Part 1: Run a 5k. Almost there! Signed up for a 4th of July 5k
Part 2: Sign up for any other comp. There are a few powerlifting comps going on over the summer OR there's a 2day crossfit comp (with a scaled division) going on in Portland in October. I am kind of leaning toward the latter. Mostly because it means a trip to portland
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1. Does this body image make my butt look fat?
Once a week: Track measurements (tape measure) and make BF% calculations.
Every day: Track how I think I look. Track weight afterwards.
See if how think I look has anything to do with the numbers being tracked.
Weight has been going up slightly; it hasn't really changed how I think I look, but it's still frustrating. No idea if it's water retention or actual weight increase, though if it's the later it's at least been slow enough that a good chunk is likely to be muscle and not fat. Measurements are about the same so if there are any changes coming they're all still within the margin of error of 'where and how tight did I pull the tape measure last week' that I have. Also frustrating is how much and how many people stress out about how lean they are not even when they are at totally reasonable levels of leanness; I am pretty much out of patience with the mentality that one isn't lean enough if one has some (read: any) cellulite. I mean, people are saying that Scarlett Johanesson 'looks like hell' because she has cellulite on her thighs and can't believe her boyfriend could possibly think she was hot because of this. Seriously, I estimate my own bodyfat to be around 30% which is at the top end of 'healthy' and I am out of patience with my own caring about this, so you can bet that I am out of caring about people stressing about gaining a few pounds and not being below 20%. It's one thing to lose weight to get to a healthy range but it would be nice if society stopped giving so many fucks about appearance. In other news, it's hot in Texas and the sky is blue when it's not cloudy.
In a way it's not surprising, given the ubiquity of messaging to both men and women about how desirable it is to be lean. Every single damn magazine cover and banner ad is loaded with the stuff: LEAN OUT IN 30 DAYS. LOSE THE BELLY FAT. GET 27-PACK ABS. GET TOM HARDYS TRAPS THAT ARE SO LARGE AND MENACING THEY HAVE THEIR OWN ZIPCODE... or, worst of all, thigh gap #thinspo (shudder).
So ya, totes agree.
Sounds like a great week that you've had!
ConcreteCavewoman's Everyday I'm Musclin' Challenge
in Warriors
Posted
6/28 Summary
Oly lifting class. Work. Dinner out. Very happy to have spent 90 minutes working on squat clean, which I've never really been able to do (always catch in power).
Workout: Check!