.TIFF Posted June 26, 2017 Report Share Posted June 26, 2017 Hello All! So a bit of background to start things off. I have been lifting consistently for a bit over 2 years now. Last year I trained for and competed in my first strong woman competition, and I managed to walk away with a couple first place event medals and a 2nd place overall. I loved lifting heavy but it seems to have some not so great side effects for me. Once I started with a trainer specifically for powerlifting/strongman I kind of blew up from 164 to 193 (currently around 185-188). Now my measurements weren't up as far as I worried so I know some of it was in fact muscle gain but some was straight up me eating all of the things. I've also started having some joint pain and I am not a spring chick anymore, my current trainer said it was part of being an athlete... This mindset is not something I can run with. So I have decided to try out a new coach starting in July and this is going to chronicle my new journey. I will be tracking macros, measurements, lift videos, and workout's here, and an FYI there may be progress pictures in here of me in a sports bra and full coverage underwear, short shorts or a bathing suit bottom but that is TBD after they are taken, lol. 3 Quote Link to comment
Jord Posted June 26, 2017 Report Share Posted June 26, 2017 Awesome! I am excited for you and you getting to work with a new coach. Here's to great things ahead! 1 Quote Jǫrð, Delvian Nomad - Level 12 { Battle Log } Link to comment
.TIFF Posted June 27, 2017 Author Report Share Posted June 27, 2017 Today's Workout - I should get my new training/nutrition information tonight *Technically it was Axle Press, not just OHP but fito didn't have that as an option. 3 Quote Link to comment
godjira1 Posted June 28, 2017 Report Share Posted June 28, 2017 that's a really good OHP/axle press number! 1 Quote my journey to kickass-dom E1RM: SQ: 130.9kg (Jul18); BP: 103.2kg (Aug18); DL: 150kg (Jun18); FSQ: 103.2kg (May18); OHP: 66.9kg (Dec17); PP: 72.5kg (Jul18) 2.4km/Cooper's Test: (10:22, Jun18) Vitals: 40 yo, 1.7m, 74kg (Jul18) Link to comment
Jord Posted June 29, 2017 Report Share Posted June 29, 2017 On 6/27/2017 at 6:56 PM, TiffanyD said: Today's Workout - I should get my new training/nutrition information tonight *Technically it was Axle Press, not just OHP but fito didn't have that as an option. Does it let you add custom exercises? I use the Strong app and I can add as many custom exercises as I want and has settings for barbell, DB, cardio, reps only, etc exercises. 1 Quote Jǫrð, Delvian Nomad - Level 12 { Battle Log } Link to comment
.TIFF Posted June 30, 2017 Author Report Share Posted June 30, 2017 On 6/29/2017 at 7:53 AM, Taddea Zhaan said: Does it let you add custom exercises? I use the Strong app and I can add as many custom exercises as I want and has settings for barbell, DB, cardio, reps only, etc exercises. Not with this one, but you get points for working out and gain levels. It's more just a way to keep track of what I do overtime than something that has to be spot on for me though Quote Link to comment
.TIFF Posted July 3, 2017 Author Report Share Posted July 3, 2017 Yesterday was the official start of my new progarm. It was a solid day overall, though I may have added some extra weight to the bench since i regularly do sets of 8 with 95 lbs normally. * The 3 dumbbell raises at the end were done in a circuit for each set. Workout 7/2 Barbell Bench Press 95 lb x 8 reps 95 lb x 8 reps 95 lb x 8 reps 95 lb x 8 reps Standing One-Arm Dumbbell Shoulder Press 35 lb x 16 reps (PR) 20 lb x 16 reps 20 lb x 16 reps One-Arm Dumbbell Row 35 lb x 20 reps 35 lb x 20 reps 35 lb x 20 reps 35 lb x 20 reps (PR) Dumbbell 2-Arm Triceps Extension 20 lb x 12 reps 20 lb x 12 reps 20 lb x 12 reps (PR) Front Dumbbell Raise 20 lb x 10 reps (PR) 20 lb x 8 reps 20 lb x 8 reps Dumbbell Side Lateral Raise 20 lb x 8 reps 20 lb x 8 reps 20 lb x 8 reps Bent-Over Rear Delt Raise 20 lb x 8 reps 20 lb x 8 reps 20 lb x 8 reps (PR) Stair Machine 00:25:00 Macros Goal - P 155, C 205, F 60 Macros Actual - P 153, C 187, F 54 Quote Link to comment
.TIFF Posted July 6, 2017 Author Report Share Posted July 6, 2017 Monday I didn't make it to the gym but I hit all my rest day macros within the 10 +/-. P 161, C 174, F 58 Tuesday was a Holiday so I didn't track, I enjoyed my wine, and I was mindful of my food without worrying too much. Today I still have a bit of macro tetris-ing to do tonight for dinner, but I get mac and cheese with ham! and probably more chicken to round out the protein intake. Today's workout: Paused Barbell Squat 135 lb x 6 reps 185 lb x 5 reps (PR) 155 lb x 6 reps 155 lb x 6 reps Romanian Deadlift 135 lb x 5 reps 165 lb x 8 reps 185 lb x 8 reps (PR) 165 lb x 8 reps 165 lb x 8 reps Dumbbell Bulgarian Split Squat 20 lb x 12 reps 20 lb x 20 reps 20 lb x 20 reps 20 lb x 20 reps (PR) Ab Wheel (kneeling) 12 reps 12 reps 12 reps 12 reps (PR) Quote Link to comment
.TIFF Posted July 7, 2017 Author Report Share Posted July 7, 2017 Macros Hit: Wed - P 158, C 192, F 66 - all within the 10 +/- Thur - P 150, C 188, F 64 - A bit low on carbs Thursdays Workout: Bent Over Barbell Row 95 lb x 10 reps 115 lb x 6 reps 125 lb x 6 reps (PR) 115 lb x 6 reps 115 lb x 6 reps Lat Pulldown (With 2 second pause at the top) 70 lb x 8 reps 85 lb x 8 reps 85 lb x 8 reps 85 lb x 8 reps (PR) Chest Supported T-bar Row 40 lb x 10 reps 45 lb x 10 reps 45 lb x 10 reps (PR) Hammer Dumbbell Curl 40 lb x 12 reps (PR) 35 lb x 12 reps 35 lb x 12 reps Face Pull 40 lb x 15 reps 50 lb x 15 reps 60 lb x 15 reps 60 lb x 15 reps (PR) Stair Machine 00:25:00 I am supposed to workout tonight and tomorrow but I am really sore today so I may try some stretches and roll out my legs then see how I feel. Quote Link to comment
.TIFF Posted July 11, 2017 Author Report Share Posted July 11, 2017 Sundays Workout: Barbell Bench Press 45 lb x 10 reps 100 lb x 8 reps 100 lb x 8 reps 100 lb x 8 reps 100 lb x 8 reps Standing One-Arm Dumbbell Shoulder Press 25 lb x 12 reps 25 lb x 16 reps 25 lb x 16 reps 25 lb x 16 reps One-Arm Dumbbell Row 35 lb x 20 reps 35 lb x 20 reps 35 lb x 20 reps 35 lb x 20 reps Lying Barbell Triceps Extension 30 lb x 12 reps 30 lb x 12 reps 30 lb x 12 reps (PR) Front Dumbbell Raise 20 lb x 10 reps 20 lb x 8 reps 20 lb x 8 reps Dumbbell Side Lateral Raise 20 lb x 8 reps 20 lb x 8 reps 20 lb x 8 reps Bent-Over Rear Delt Raise 20 lb x 8 reps 20 lb x 8 reps 20 lb x 8 reps Cardio was washing 4 dogs of various shapes and sizes Mondays Workout: Paused Barbell Squat 95 lb x 6 reps 135 lb x 5 reps 165 lb x 6 reps 185 lb x 6 reps (PR) 165 lb x 6 reps 165 lb x 6 reps Romanian Deadlift 135 lb x 8 reps 185 lb x 8 reps 205 lb x 8 reps (PR) 185 lb x 8 reps One-Leg Press 50 lb x 24 reps (PR) 50 lb x 20 reps 50 lb x 20 reps 50 lb x 20 reps Russian Twist 12 reps 12 reps 12 reps 12 reps Tuesdays Workout: Bent Over Barbell Row 95 lb x 10 reps 115 lb x 6 reps 125 lb x 6 reps 135 lb x 6 reps (PR) 125 lb x 6 reps Lat Pulldown 70 lb x 8 reps 85 lb x 8 reps 85 lb x 8 reps 85 lb x 8 reps Chest Supported T-bar Row 45 lb x 12 reps (PR) 45 lb x 10 reps 45 lb x 10 reps Hammer Dumbbell Curl 35 lb x 12 reps 35 lb x 12 reps 35 lb x 12 reps Face Pull 60 lb x 15 reps 70 lb x 15 reps 70 lb x 15 reps (PR) Stair Machine 00:25:00 1 Quote Link to comment
.TIFF Posted July 16, 2017 Author Report Share Posted July 16, 2017 Wednesday Workout: Barbell Bench Press 65 lb x 10 reps 110 lb x 3 reps 95 lb x 6 reps 95 lb x 6 reps 95 lb x 6 reps 95 lb x 6 reps Close-Grip Barbell Bench Press 65 lb x 8 reps 75 lb x 8 reps 85 lb x 8 reps (PR) Seated Dumbbell Shoulder Press 40 lb x 6 reps 40 lb x 6 reps 40 lb x 6 reps 40 lb x 6 reps (PR) Standing Dumbbell Triceps Extension 30 lb x 10 reps 30 lb x 10 reps 30 lb x 10 reps (PR) Side Lateral Raise 20 lb x 10 reps 20 lb x 10 reps 20 lb x 10 reps (PR) I was supposed to work out once more this week but I had to tear up and replace some old azalea's and clean out the car port yesterday so that was done in it's stead. This week may be the same since we are starting to build our fire pit today. Quote Link to comment
.TIFF Posted July 19, 2017 Author Report Share Posted July 19, 2017 Fire pit hole has been dug 4' x 4', and we got the starting amount of pavers required loaded into and out of the jeep. Hopefully this weekend it will not rain so we can continue work on it, may even post some pictures Tuesdays Workout: Barbell Bench Press 45 lb x 5 reps 95 lb x 5 reps 105 lb x 8 reps 105 lb x 8 reps 105 lb x 8 reps 105 lb x 8 reps Standing One-Arm Dumbbell Shoulder Press 27.5 lb x 32 reps - accidentally read my sets as 16 each hand... woops 30 lb x 16 reps 30 lb x 16 reps 30 lb x 16 reps One-Arm Dumbbell Row 35 lb x 20 reps 35 lb x 20 reps 35 lb x 20 reps 35 lb x 20 reps Lying Barbell Triceps Extension - I was supposed to go up in weight but they didn't have a 35lb bar so I went up in reps 30 lb x 12 reps 30 lb x 15 reps 30 lb x 15 reps 35 lb x 15 reps (PR) Front Dumbbell Raise 20 lb x 10 reps 20 lb x 10 reps 20 lb x 10 reps Dumbbell Side Lateral Raise 20 lb x 10 reps 20 lb x 10 reps 20 lb x 10 reps Bent-Over Rear Delt Raise 20 lb x 10 reps 20 lb x 10 reps 20 lb x 10 reps (PR) 1 Quote Link to comment
.TIFF Posted August 4, 2017 Author Report Share Posted August 4, 2017 The past couple weeks have been a struggle, not with workouts but with eating habits, ect. Monday AM kicked my ass into gear, and I thought I was really doing well this week but it seems like the scale keeps telling me otherwise. I am trying to keep in mind that my time of the month is coming up soon, which is a lot more often than I am used to due to going off bc. My upper body is also gaining lately (more in muscle at least) which I don't know exactly how I feel about that either, and my lats are making some gains too. The guns have gained 1.5 inches flexed which I am trying to be happy about but at the same time I need to go in the other direction all around. I did in fact work out last week but I am only updating this weeks so far. Monday: Barbell Bench Press 45 lb x 5 reps 95 lb x 5 reps 115 lb x 7 reps 115 lb x 7 reps 115 lb x 7 reps 115 lb x 7 reps Standing One-Arm Dumbbell Shoulder Press 25 lb x 16 reps 25 lb x 16 reps 25 lb x 16 reps 25 lb x 16 reps One-Arm Dumbbell Row 35 lb x 24 reps 35 lb x 24 reps 35 lb x 24 reps 35 lb x 24 reps Lying Barbell Triceps Extension 40 lb x 15 reps 40 lb x 15 reps 40 lb x 15 reps Front Dumbbell Raise 16 lb x 12 reps 16 lb x 12 reps 16 lb x 12 reps Dumbbell Side Lateral Raise 16 lb x 12 reps 16 lb x 12 reps 16 lb x 12 reps Bent-Over Rear Delt Raise 16 lb x 12 reps 16 lb x 12 reps 16 lb x 12 reps Thursday: Paused Barbell Squat 95 lb x 5 reps 145 lb x 5 reps 195 lb x 5 reps 205 lb x 5 reps (PR) 195 lb x 5 reps 195 lb x 5 reps Romanian Deadlift 135 lb x 10 reps 195 lb x 10 reps 215 lb x 10 reps (PR) 195 lb x 10 reps One-Leg Press 60 lb x 24 reps 80 lb x 24 reps 80 lb x 24 reps 100 lb x 24 reps (PR) Russian Twist 15 reps 15 reps 15 reps 15 reps (PR) Walking 00:25:00 | 7-9% incline I have another full workout tonight, and then a circuit training class Saturday AM. Quote Link to comment
.TIFF Posted August 5, 2017 Author Report Share Posted August 5, 2017 Friday: Barbell Bench Press 95 lb x 5 reps 115 lb x 3 reps 120 lb x 5 reps 120 lb x 5 reps 120 lb x 5 reps 120 lb x 5 reps Seated Dumbbell Shoulder Press 60 lb x 8 reps 60 lb x 8 reps 60 lb x 8 reps 60 lb x 8 reps Lat Pulldown 90 lb x 10 reps 90 lb x 10 reps 90 lb x 10 reps 90 lb x 10 reps (PR) Hammer Dumbbell Curl 40 lb x 6 reps 40 lb x 12 reps 40 lb x 12 reps 40 lb x 12 reps Face Pull 70 lb x 15 reps 70 lb x 15 reps 70 lb x 15 reps Stair Machine 00:25:00 Quote Link to comment
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