concretecavewoman Posted July 27, 2015 Report Share Posted July 27, 2015 Like whoa it's been a while since I've joined a challenge. Maybe a year? To backtrack, I've been lifting for a couple years now, but not really in earnest. Early 2014 I was burned out, quit my tech job, and traveled for a summer. I came home and spent the fall learning various skills like canning, fermentation, and meat curing. In the winter I returned to a normal techie life, got an awesome job, and am settled back in Seattle. I'm now training at a gym that I ADORE and have spent the last 7 months refocused on my health and fitness, which has been great. From this I've also learned that it's best to only tackle one thing at a time. So from Jan - June it was just: be in the gym, consistently. Done. Now it's: eat like I mean it so I can keep getting stronger. Since I just got back from the Ashland, OR Shakespeare Festival because I am THAT COOL. I guess I've got theater on the brain, so my challenge is... "Be not afraid of greatness!" -Twelfth NightFocus on being great at ONE THING: Lifting. My goals are all around training, eating, and sleeping. I've been in an office lifting competition for the last couple months, and I'd like to finally sign up for a PL meet this fall. Lifting this year has just been awesome. It keeps me happier and more productive at work and at home. I keep a chart of my lifts in my office and one of the best parts of my day is erasing the old numbers and writing in the new (higher) numbers. Goal 1, Strength: "'Tis excellent to have the strength of a giant," -Measure for Measure (let's just ignore that the rest of this quote is about a dude who is a corrupt politician).Put 7% on my lifts, calculated 1RM, averaged across lifts.Current Lift lbs (weight/reps, 1RM) -> Goal 1RM:Deadlift (207/5, 233) -> Goal 249Squat (152/5, 171) -> Goal 182Bench (108/5, 119) -> Goal 127Press (73/2, 75) -> Goal 80Clean (110/1, 110) -> Goal 117 Goal 2, Food: "Though this be madness, yet there is a method in it." -Hamlet (Polonius wonders at Hamlet's feigned madness)Hit my macros +/- 5%. I've got nutrition programming from Working Against Gravity. It's macro driven which is a pretty big change for me as I tend to eat higher fat paleo. I'm still primarily eating meat and vegetables, but leveling off the macros with rice and whatever. Still not much in the way of processed food. Honestly this is a bit of a leap of faith for me, given that I haven't eaten carbs like this in years, but one week in and I'm already seeing great results.Training Day: 220C/160P/50FRest Day: 190C/160P/50F25g Fiber each day. Goal 3, Sleep: "We are such stuff as dreams are made on." -The TempestGet 7 hours of sleep per night. This is not a thing I'm great at. During the week it's closer to 6, and I can see that it impacts my training. I was on vacation last week getting 9-10 hours a night and my training was going bananas in a good way. And that's it. No life goal. I'm trying to keep my focus as narrow as possible Quote My Current Challenge Link to comment
nightlight Posted July 27, 2015 Report Share Posted July 27, 2015 WHERE ARE THE PUPPY PICTURES? Quote "Come with me if you want to lift" -The Brominator "Later, I would learn that coincidences are the most planned things in the world. Later, I would learn that every single moment is a coincidence." - Douglas Coupland "Anyone who doesn't want french fries every day is a commie." - AngelaTheGeek Current Challenge INSTAGRAM!! find me on twitter Link to comment
concretecavewoman Posted July 27, 2015 Author Report Share Posted July 27, 2015 MY DOGS INSTAGRAM: https://instagram.com/alienqueenripley/ Quote My Current Challenge Link to comment
Elastigirl Posted July 27, 2015 Report Share Posted July 27, 2015 Welcome back. I need to put the Ashland Shakespeare Festival on my epic quest, it is something I have always wanted to do. Quote Wisdom 22.5 Dexterity 13 Charisma 15 Strength 21 Constitution-13 "Love the Lord your God with all your heart, and with all your soul, and with all your strength, and with all your mind' Luke 10; 27 Link to comment
wildross Posted July 27, 2015 Report Share Posted July 27, 2015 Welcome back from the farm! Quote Warriors don't count reps and sets. They count tons. My psychologist weighs 45 pounds, has an iron soul and sits on the end of a bar Tally Sheet for 2019 Encouragement for older members: Chronologically Blessed Group; Encouragement for newbie lifters: When we were weaker Link to comment
concretecavewoman Posted July 28, 2015 Author Report Share Posted July 28, 2015 Welcome back. I need to put the Ashland Shakespeare Festival on my epic quest, it is something I have always wanted to do.You should! It's really some of the best theater in the country, which is so weird since it's kind of in the middle of nowhere (well not really, Ashland and Medford are decently sized towns). And the theater that they put on beyond Shakespeare is amazing too. Welcome back from the farm!Thanks! Now I guess I can put those cattle skills to good use writing software. Quote My Current Challenge Link to comment
concretecavewoman Posted July 28, 2015 Author Report Share Posted July 28, 2015 Today's Lesson: She who doth not sleep, doth not catch the gainz. So my mom came over yesterday to cook up a bunch of macro-friendly food for me (seriously, is my mom the best or is my mom the best?). I was helping her but we ended up staying up late. She stayed through today to finish all the cooking. It's awesome because I now have a ton of delicious pork chile verde, chicken soup, etc, in the fridge and freezer. 1. Lift: Miss. It's ok. I rarely make mondays.2. Eat: 170P/183C/54F 5% variance. Nailed it!3. Sleep: Boooooooooo. A mere 6 hours of sleep. And now to turn off all devices and get to sleep! Quote My Current Challenge Link to comment
miss_marissa Posted July 28, 2015 Report Share Posted July 28, 2015 Sleep is so hard!!! Lots of us are struggling with sleep right now. Good luck! Quote Current Challenge # 39 | #38 | #37 | #36 | #35 |#34 | #33 | #32 | #31 | #30 | #29 | #28 | #27 | #26 | #25 | # 24 | #23 | #22 | #21 | #20 | #19 | #18 | #17 | #16 | #15 | #14 | #13 | #12 | #11 | #10 | #9| #8 | #7 | #6 | #5 | #4 | #3 | #2 | #1 | Battle Log Instagram | Goodreads Link to comment
PrincessHeather Posted July 29, 2015 Report Share Posted July 29, 2015 Welcome back, sounds like you've had an epic kind of year! Quote "On Wednesdays we SQUAT"www.healthyprincessblog.wordpress.comCurrent Challenge | Coconut Oil is Magic | My Fitness Origins | My Epic Quest for Happily Ever After Link to comment
concretecavewoman Posted July 30, 2015 Author Report Share Posted July 30, 2015 Update: 7/28Finally got some more sleep. Lifted and it went well. 1. Lift: hit. Squatted 70kg for 3x5. Bench 48 for 3x5. Banded pull-ups. 2. Eat: 178P/260C/91F 22% variance. Oof. I went out with a friend to see some opera and then we had dinner. I was tired and hungry and ordered sardines and grilled oysters, but I think I was still in my old Paleo mindset vs macros. 3. Sleep: better. 6.5 hours Quote My Current Challenge Link to comment
concretecavewoman Posted July 30, 2015 Author Report Share Posted July 30, 2015 Update 7/291. Lift: rest day2. Eat: 159P/189C/48F 3% variance. Win!3. Sleep: 8 hours woo!Today was pretty intense at work and same for the rest of the week so I'm planning on not doing any dining out. This will ensure I hit my macros and get to bed at a reasonable hour. Quote My Current Challenge Link to comment
nightlight Posted July 30, 2015 Report Share Posted July 30, 2015 ** following your dog on instagram. also, nice job on those macros! Quote "Come with me if you want to lift" -The Brominator "Later, I would learn that coincidences are the most planned things in the world. Later, I would learn that every single moment is a coincidence." - Douglas Coupland "Anyone who doesn't want french fries every day is a commie." - AngelaTheGeek Current Challenge INSTAGRAM!! find me on twitter Link to comment
Hermione Gainser Posted July 30, 2015 Report Share Posted July 30, 2015 Here you are! Oh my goodness, how I love lifting Shakespeare <3 Quote "I'm just going to remember to not eat like an asshole most of the time" - MoC three words I can sum up everything I've learned about life: one must squat.- Brobert Frost Half-Elf Warrior | Current Challenge New Battle Log | Old Battle Log Special thanks to AkLulu for drawing my awesome avatar! Link to comment
concretecavewoman Posted July 31, 2015 Author Report Share Posted July 31, 2015 Sleep is so hard!!! Lots of us are struggling with sleep right now. Good luck!Seriously! If the day were suddenly 26 hours I would only spend those extra hours on sleep (c'mon universe, deliver on this one) Welcome back, sounds like you've had an epic kind of year!Thanks! Yeah it was a much needed break. ** following your dog on instagram. also, nice job on those macros!Woo! Ripley says thanks Here you are! Oh my goodness, how I love lifting Shakespeare <3 Hooray! I looked so hard for a gif of Shakespeare lifting but the internet did not deliver. Or my google-fu is weak. Quote My Current Challenge Link to comment
concretecavewoman Posted July 31, 2015 Author Report Share Posted July 31, 2015 Update: 7/30 1. Lift: Unplanned Rest. Instead I'll be lifting on Saturday.2. Eat: 185C/146P/52F 5% variance. Good!3. Sleep: 8.5 hours. YES. Totally not caught up but I'll take it. Super long day of work today. Didn't get home until 730. Tomorrow I have uncharacteristically early meetings so I'm going to do something UNPRECEDENTED and workout at lunch. I'm actually looking forward to it because I think that kind of break in the middle of the day will be nice. And it's deadlift day so I'm going for 97 kilos, woo woo! Also, I sent in my first week's check-in on my nutrition plan to my coach. Down 3 lbs. Half inch off my waist and hips. Feeling full and energized. Can't complain! Quote My Current Challenge Link to comment
concretecavewoman Posted August 1, 2015 Author Report Share Posted August 1, 2015 Update: 7/31 Yet another really long day at work spent catching up. One technique that I've found to be super helpful in managing my macro intake is to cook my entire day's worth of food (or at least the major meals) the day before, weigh, measure, and pack. I toted jars and jars of food to work but I nailed macros. 1. Lift: DoneDeadlift (lbs today as I was at my globogym, not crossfit gym)45x5135x5155x5175x3190x1210x2 <-PR185x3 OHP45x555x365x270x175x575x470x5 2. Eat. 205C/158P/50F 4% variance. WOO.3. Sleep. 7.5 hours last night. Yay! 1 Quote My Current Challenge Link to comment
miss_marissa Posted August 2, 2015 Report Share Posted August 2, 2015 Nice lifts! Quote Current Challenge # 39 | #38 | #37 | #36 | #35 |#34 | #33 | #32 | #31 | #30 | #29 | #28 | #27 | #26 | #25 | # 24 | #23 | #22 | #21 | #20 | #19 | #18 | #17 | #16 | #15 | #14 | #13 | #12 | #11 | #10 | #9| #8 | #7 | #6 | #5 | #4 | #3 | #2 | #1 | Battle Log Instagram | Goodreads Link to comment
Hermione Gainser Posted August 3, 2015 Report Share Posted August 3, 2015 Woot! PR!! Quote "I'm just going to remember to not eat like an asshole most of the time" - MoC three words I can sum up everything I've learned about life: one must squat.- Brobert Frost Half-Elf Warrior | Current Challenge New Battle Log | Old Battle Log Special thanks to AkLulu for drawing my awesome avatar! Link to comment
concretecavewoman Posted August 31, 2015 Author Report Share Posted August 31, 2015 Like whoa, this month got crazy with work so I obviously haven't been posting. BUT. Things have been going great. We did some 1RM testing at my gym and it went SO well. Knocked out new PRs on my bench and deadlift. In two weeks I'll be testing 1RM on squat. My progress so far:Strength:Deadlift (207/5, 233 1RM) -> Current 238/249 Lifted 238x1 last week Squat (152/5, 171 1RM) -> Current 183/182 Lifted 173x3 today Bench (108/5, 119 1RM) -> Current 130/127 Lifted 130x1 last week Press (73/2, 75 1RM) -> Current 77/80 77x1 today Clean (110/1, 110 1RM) -> Current 110/117 all work thus far has been lower weight high rep Food: 26/31 days I've hit my macro goals. I was super skeptical about how eating SO many carbs and so little fat would work, but 5 weeks in I'm down 8 lbs and I've lost 1.5" on my waist, plus 1" on my hips. Two people at the gym have already approached me and asked me what I'm doing because it looks like I've leaned out so much! Sleep: This is my weakest.... 21/31 days. Woof. Ok, time to refocus here. 1 Quote My Current Challenge Link to comment
Hermione Gainser Posted September 1, 2015 Report Share Posted September 1, 2015 NICE progress on those lifts!! Great progress with the macros, too! That's awesome! Quote "I'm just going to remember to not eat like an asshole most of the time" - MoC three words I can sum up everything I've learned about life: one must squat.- Brobert Frost Half-Elf Warrior | Current Challenge New Battle Log | Old Battle Log Special thanks to AkLulu for drawing my awesome avatar! Link to comment
concretecavewoman Posted September 9, 2015 Author Report Share Posted September 9, 2015 Challenge WrapEven though I was terrible, just terrible at making my regular updates, this challenge went really well.Strength (all in terms of calc/actual 1RM and pounds). Even though I didn't hit my 7% goal I'm still pleased as punch with how my lifts are progressing. A few months ago I was like, 200lb deadlift, someday, someday. Now I'm staring down the maw of 250. Squat: 171 -> 183 Deadlift: 233 -> 238 Bench: 119 -> 130 Press: 75 -> 77 Clean: 110 -> 111Total Gains %: 4.3 Food: I feel like I did really well on this. Over the course of the challenge I lost 4 lbs, 1.5" off my waist and 1.5" off my hips. And put weight on all my lifts. Honestly I am kind of loving IIFYM because it means the occasional pile of gummy bears >.>34/42 80% Sleep: This one was... meh. Too bad, too, because when I slept well I noticed the best ROI.28/42 67% Other During the challenge I also did a 20 mile backpacking trip and took a 3 day weekend with my mom on one of the islands in the puget sound. And work is going great! Yeah, there, I said it.Overall challenge self-assessment: B-Next challenge: Work on sleep! 1 Quote My Current Challenge Link to comment
miss_marissa Posted September 9, 2015 Report Share Posted September 9, 2015 Great job! Quote Current Challenge # 39 | #38 | #37 | #36 | #35 |#34 | #33 | #32 | #31 | #30 | #29 | #28 | #27 | #26 | #25 | # 24 | #23 | #22 | #21 | #20 | #19 | #18 | #17 | #16 | #15 | #14 | #13 | #12 | #11 | #10 | #9| #8 | #7 | #6 | #5 | #4 | #3 | #2 | #1 | Battle Log Instagram | Goodreads Link to comment
Hermione Gainser Posted September 10, 2015 Report Share Posted September 10, 2015 Damn girl! That bench increase is killer! Congrats! Congrats on a great challenge, over all! Quote "I'm just going to remember to not eat like an asshole most of the time" - MoC three words I can sum up everything I've learned about life: one must squat.- Brobert Frost Half-Elf Warrior | Current Challenge New Battle Log | Old Battle Log Special thanks to AkLulu for drawing my awesome avatar! Link to comment
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