Thursday Training Log

So, I haven’t gone grocery shopping in FAR too long, so I’ve been basically just eating Soylent the past couple days. Not gonna post the log because it’s BORING. My protein has been too low due to this, and my carbs have been too high due to the undying desire to drink beer while I draw. I need to find a replacement, because this is not a good habit :\ 

Week 1 Day 2, September – SSPT Training, for American Open

Anywaaaay training ROCKED today :) Super happy with my lifting session. Bench is feeling super easy and I can’t wait to test someday because PRs are happening (but like, all I ever do is PR my bench anymore, right? Pshhhhh. not really… but kinda…compared to last year anyway.  

Bench: 6×3@82.5% 45K (100#) Super easy. 

Board Press: 3×3@50K. I could probably have done another kilo or two here for a true 8.5RPE, but… I think this is a good place to start for the cycle. I always overshoot my RPE work and end up pinned by the last week of the cycle. Roooom to groooowww Lana, room to grow :) 

Superset Accessory:

3 rounds 
Pendlay Rows – 8 @ 55K
Inverted Rows – 15 @ Bodyweight 
Curls for the gurls – 10 @ 20K 
Hella pumped.

Tuesday Training Log

Training Log – September, Week 1, Day 1, SSPT Training for The American Open

Squats: 6×5@87K(191#), beltless. Easy cake today. 

Deadlifts: 8×1@112K(246#) Beltless, double overhand. Super happy with how the double overhand work has been going. I feel like my form and my grip strength have both improved due to doing this. Also… I got complimented on my handshake the other day!!! Which is …. an AMAZING way to quantify this work. haha. 

Food Log: 

All good today, except probably coulda done with more carbs and less fat… not stressin about that. 

Breakfast Calories Carbs Fat Protein
Egg – Brown, Large, 2 egg 140 0 10 12  
All Whites – 100% Liquid Egg Whites, 6 tbsp 50 0 0 10  
Kerrygold – Pure Irish Grass Fed Butter, 0.6 Tablespoon (14g) 60 0 7 0  
Cream – Heavy whipping (whipped), 0.3 tbsp 16 0 2 0  
Sweet Potato – Plain, 100 grams 86 20 0 2  
  352 20 19 24  
Lunch
Vegetable – Green Bell Pepper (Raw), 0.25 Cup, chopped (149 g) 8 2 0 0  
Starkist – Starkist Tuna Fish In Water, 4 oz drained 120 0 1 26  
Roland – Artichoke Hearts, 1/4 cup (130 g) 18 3 0 1  
Mayo – Mayo, 1 tbs 90 1 10 0  
Nabisco – Triscuit, Original, 6 crackers 120 20 4 3  
Onions – Raw, 1 tbsp chopped 4 1 0 0  
  360 27 15 30  
Dinner
Rice – With Rice, 150 g 167 35 1 4  
Eggs – Whole, raw, 2 large 147 1 10 13  
Carrots – Raw, 1 medium 25 6 0 1  
Generic – Nori Sheets, 1 sheet 9 1 0 1  
  348 43 11 19  
Snack 1
Beer – Beer, 12 oz. 150 13 0 2  
  150 13 0 2  
Snack 2
Optimum Nutrition – Gold Standard 100% Whey (Chocolate), 2 scoop 240 6 2 48  
  240 6 2 48  
PWO
Optimum Nutrition – Protein, Whey, Chocolate, 2 Level Scoop 240 6 2 48  
  240 6 2 48  
Totals 1,690 115 49 171  
Your Daily Goal 1,700 170 38 170

Sunday Training and Food Log

Been drawing up a storm lately and loving it, loving it, loving it :) I had a really wonderful weekend working hard and drawing like a crazy woman. 

Training Log

Week 4 Day 4 SSPT Training for American Open

Bench: 7×5#43K. These were silly easy and it made me happy because I have been a little beat up this week. 

Overhead Press: 5×5@29K. These were a thousand times better than last week. 

Inverted Rows: 3×15

Food Log

Last official day of my two weeks of logging and I only missed two days — one of which I couldn’t control,the other of which… I was being lazy about ;) 

This is a little boring, and requires that I make time for it every day, but it has been helping me stay on task so I think I will keep doing it. Lets say another two weeks for a short term goal. 

Breakfast Calories Carbs Fat Protein
All Whites – 100% Liquid Egg Whites, 12 tbsp 100 0 0 20  
Egg – Brown, Large, 2 egg 140 0 10 12  
Oil – Olive, 1 tsp 40 0 5 0  
Avocado – Avocado Half, 0.5 half /75g 65 5 6 1  
Generic – Nori Sheets, 1 sheet 9 1 0 1  
Carrots – Raw, 1 strip, large (3″ long) 3 1 0 0  
Basmati Rice – Basmati Rice, 150 g 450 99 2 12  
  807 106 23 46  
Lunch
Herbs – Fresh Cilantro – Chopped, 0.0625 c 0 0 0 0  
Vegetable – Green Bell Pepper (Raw), 0.25 Cup, chopped (149 g) 8 2 0 0  
Onions – Raw, 0.33 tbsp chopped 1 0 0 0  
Avocados – Raw, 0.25 avocado, NS as to Florida or California 80 4 7 1  
La Fortunitas Corn Tortilla – Corn Tortilla, 3 Tortillas 165 33 2 3  
Baked – Tilapia, 4 oz 100 0 2 28  
Soy sauce, 1 tsp 3 0 0 0  
  357 39 11 32  
Dinner
Onion – (Red), 1/4 Cup, Chopped 32 4 0 1  
Oil – Olive, 0.3 tablespoon 36 0 4 0  
Peppers – Sweet, red, raw, 0.13 cup, chopped 5 1 0 0  
Asda – Pasta Dry Uncooked, 25 g 89 19 0 3  
Cheese – Parmesan, grated, 0.25 oz 30 0 2 3  
Baked – Tilapia, 7 oz 245 0 4 49  
Delmonte – Canned Diced Tomatoes, 1 cup 30 6 0 2  
  467 30 10 58  
Totals 1,631 175 44 136  
Your Daily Goal 1,700 170 38 170  

Haaaarrrddd work

I took yesterday off from logging because the internet wasn’t working, but I think I hit all my macros fine. Today, I went over on calories for the first time in a couple weeks, but I had the worlds most brutal lifting session in a LONG time, so… I think the extra calories may have been merited (though, maybe not since they were from beer and Doritos… eesh). Either way I am EXHAUSTED and going to bed. I need so much sleep right now. 

Saturday Training

Squats: 8×3 @ 215# beltless… Goooood fucking god this was hard by set #8. I don’t know if it’s the dieting, or if this is just what 82% feels like now, but fuck me. Sets 1-3 were all fun and games, but everything after that was HARD today. (PR for belt-less work, and probably volume in general)

Deficit Deadlifts: 3×3 @ 246# Hard, but nothing compared to squats. 

Breakfast Calories Carbs Fat Protein
Onions – Raw, 0.25 cup, chopped 17 4 0 0  
All Whites – 100% Liquid Egg Whites, 12 tbsp 100 0 0 20  
Spinach – Raw, 1 cup 7 1 0 1  
Basmati Rice – Basmati Rice, 50 g 150 33 1 4  
Tomato – Tomato – Jt, 0.5 Large (182 g) 35 4 0 1  
Daisy – Sour Cream, 1 tbs (30 g) 30 1 3 1  
  339 43 4 27  
Lunch
Onions – Raw, 0.33 tbsp chopped 1 0 0 0  
Vegetable – Green Bell Pepper (Raw), 0.25 Cup, chopped (149 g) 8 2 0 0  
Herbs – Fresh Cilantro – Chopped, 0.0625 c 0 0 0 0  
Bacons – Bacon, 2 slices 87 0 7 6  
Pasta – /, 50 g 174 38 1 6  
Mayo – Mayo, 1 tbs 90 1 10 0  
Spinach – Raw, 1 cup 7 1 0 1  
Roland – Artichoke Hearts, 1/4 cup (130 g) 18 3 0 1  
Starkist – Starkist Tuna Fish In Water, 4 oz drained 120 0 1 26  
  505 45 19 40  
Dinner
Onion – (Red), 1/4 Cup, Chopped 32 4 0 1  
Basmati Rice – Basmati Rice, 100 g 300 66 1 8  
Hermosa – Tilapia, 4 oz 144 0 1 21  
Kerrygold – Pure Irish Grass Fed Butter, 1 Tablespoon 100 0 12 0  
  576 70 14 30  
Snack 1
Beer – Beer, 24 oz. 300 25 0 3  
Doritos – Nachocheese, 11 chips 140 16 8 2  
  440 41 8 5  
Totals 1,860 199 45 102  
Your Daily Goal 1,700 170 38 170

Tues, Wed, Thus, Food log

I swear I have been been tracking everything, just haven’t had time to upload it all! Ekkk. Work got busy all of a sudden! 

Tuesday

Training

http://instagram.com/p/sLm0yDOGEk/?modal=true

Squats: 5×6@85K(187#) Eaaasy 
Deadlifts: 10×1@242, beltless, double overhand. Youch! 

http://instagram.com/p/sLnIllOGE4/?modal=true

Lunges: 40K variety of reps and sets
Abs: foreeeeever

Food Log
Breakfast Calories Carbs Fat Protein
Optimum Nutrition – Gold Standard Whey Protein Powder, Double Rich Choc., 60.8 g (1 rounded scoop) 240 6 2 48  
Kellogs Pop Tarts – Chocotastic, 2 pop tart 386 68 9 5  
  626 74 11 53  
Lunch
Protein – Tyson Chicken Breast, 6 oz 165 0 2 38  
La Fortunitas Corn Tortilla – Corn Tortilla, 2 Tortillas 110 22 2 2  
Tomatoes – Red, ripe, raw, year round average, 0.25 medium whole (2-3/5″ dia) 6 1 0 0  
Herbs – Fresh Cilantro – Chopped, 0.0625 c 0 0 0 0  
Onions – Raw, 0.33 tbsp chopped 1 0 0 0  
Vegetable – Green Bell Pepper (Raw), 0.25 Cup, chopped (149 g) 8 2 0 0  
Avocados – Raw, 0.25 avocado, NS as to Florida or California 80 4 7 1  
  370 29 11 41  
Dinner
Protein – Tyson Chicken Breast, 6 oz 165 0 2 38  
Onion – (Red), 1/4 Cup, Chopped 32 4 0 1  
Peppers – Sweet, red, raw, 0.13 cup, chopped 5 1 0 0  
Cheese – Parmesan, grated, 0.75 oz 91 1 6 8  
Kerrygold – Pure Irish Grass Fed Butter, 1/2 Tablespoon 50 0 6 0  
Potato – Generic Potato, Baked – Usda, 6 oz 125 29 0 3  
  468 35 14 50  
Snack 1
Wine – Table, white, 5 fl oz 100 1 0 0  
  100 1 0 0  
PWO
Optimum Nutrition – Protein, Whey, Chocolate, 1 Level Scoop 120 3 1 24  
  120 3 1 24  
Totals 1,684 142 37 168  
Your Daily Goal 1,700 170 38 170

Wednesday

Food Log
Breakfast Calories Carbs Fat Protein
Cream of the West – 7 Grain Cooked Cereal, 0.25 cup uncooked 130 0 1 4  
Cream of the West , Roasted 7 Grain – Hot Cereal, 0.25 cup dry 130 26 1 4  
All Whites – 100% Liquid Egg Whites, 9 tbsp 75 0 0 15  
Spinach – Raw, 1 cup 7 1 0 1  
Kerrygold – Pure Irish Grass Fed Butter, 0.3 Tablespoon (14g) 30 0 3 0  
Cream – Heavy whipping (whipped), 0.3 tbsp 16 0 2 0  
Strawberries – Raw, 0.25 cup, halves 12 3 0 0  
  400 30 7 24  
Lunch
Amy’s – Organic Black Bean Vegetable Soup *correct, 2 cup (245g) 280 52 3 12  
Bumble Bee Sardines – Sardines In Oil, 1 can drained 190 0 9 17  
  470 52 12 29  
Dinner
Cheese – Parmesan, grated, 0.25 oz 30 0 2 3  
Starkist – Solid White Albacore Tuna In Water Correction*, 1 container (2 (2oz) ea.) 100 0 1 26  
Asda – Pasta Dry Uncooked, 50 g 179 38 1 6  
Helman’s – Mayo, 1 tbsp 90 0 10 0  
Onion – (Red), 1/4 Cup, Chopped 32 4 0 1  
Celery – Celery, 12 g 15 4 0 1  
Claussen – Pickles – Kosher Dill Spears, 2 spear 10 2 0 0  
Peppers – Sweet, red, raw, 0.13 cup, chopped 5 1 0 0  
Roland – Artichoke Hearts, 1/2 cup (130 g) 35 6 0 2  
  496 55 14 39  
Snack 1
Kelloggs – Pop Tarts Smores, 1 pastry (52g) 200 36 5 3  
Maxpro – Chocolate Protein Powder, 1 scoop 130 4 1 30  
  330 40 6 33  
Totals 1,696 177 39 125  
Your Daily Goal 1,700 170 38 170  

Thursday

Training

Bench: 10×3@50K(110#) This was supposed to be much lower, but I was feeling STRONG! So I bumped it up from 44K to 50K and it went just fine :) :) :) This is PR volume

http://instagram.com/p/sQ04xtuGO3/?modal=true

No time for accessory today due to craziness of life :( 

Food Log
Breakfast Calories Carbs Fat Protein
Spinach – Raw, 1 cup 7 1 0 1  
All Whites – 100% Liquid Egg Whites, 12 tbsp 100 0 0 20  
Egg – Brown, Large, 1 egg 70 0 5 6  
La Fortunitas Corn Tortilla – Corn Tortilla, 1.5 Tortillas 83 17 1 2  
Onions – Raw, 0.25 cup, chopped 17 4 0 0  
Kerrygold – Pure Irish Grass Fed Butter, 0.3 Tablespoon (14g) 30 0 3 0  
  307 22 9 29  
Lunch
Onions – Raw, 0.33 tbsp chopped 1 0 0 0  
Herbs – Fresh Cilantro – Chopped, 0.0625 c 0 0 0 0  
Tomatoes – Red, ripe, raw, year round average, 0.25 medium whole (2-3/5″ dia) 6 1 0 0  
Protein – Tyson Chicken Breast, 4 oz 110 0 2 25  
Hamburger Buns – Ballpark, 1 Bun 130 26 2 4  
Cheese – Cheddar, 1 oz 114 0 9 7  
Bacons – Bacon, 2 slices 87 0 7 6  
  448 27 20 42  
Dinner
Match – Vegan Italian Sausage, 150 grams 210 14 8 26  
Peppers – Sweet, red, raw, 0.13 cup, chopped 5 1 0 0  
Celery – Celery, 12 g 15 4 0 1  
Onion – (Red), 1/4 Cup, Chopped 32 4 0 1  
Oil – Olive, 0.3 tablespoon 36 0 4 0  
Cucumber – Peeled, raw, 1 cup, pared, chopped 16 3 0 1  
Triscuit – Cracker, 6 crackers 120 20 4 3  
  434 46 16 32  
Snack 1
Maxpro – Chocolate Protein Powder, 2 scoop 260 8 2 60  
Bryers – Vanilla Natural Icecream, 0.25 cup 65 4 2 1  
  325 12 4 61  
Snack 2
Wine – Table, white, 8 fl oz 160 2 0 0  
  160 2 0 0  
Totals 1,674 109 49 164  
Your Daily Goal 1,700 170 38 170

 

Monday Food Log

I can’t eat as little fat as I have planned for myself apparently. I just love avocados and eggs too much. Ohhhhh well. Not gonna worry about that since they are healthy fats and I really can’t be that crazy about things or i’ll lose my damn mind. Seriously though, super happy to be at a week of eating clean, tracking macros, and totally on track :) Feels nice. 

Time to draw! Have a nice night!

Breakfast Calories Carbs Fat Protein
Tomato – Tomato – Jt, 0.5 Large (182 g) 35 4 0 1  
All Whites – 100% Liquid Egg Whites, 6 tbsp 50 0 0 10  
Cream – Heavy whipping (whipped), 0.3 tbsp 16 0 2 0  
Basmati Rice – Basmati Rice, 50 g 150 33 1 4  
Egg – Brown, Large, 2 egg 140 0 10 12  
Oil – Olive, 1 tsp 40 0 5 0  
  431 37 18 27  
Lunch
Salmon Canned – Atlantic Salmon (Canned In Water), 7 oz 315 0 14 42  
Nabisco – Triscuit, Original, 6 crackers 120 20 4 3  
Peaches – Raw, 1 large (2-3/4″ dia) (approx 2-1/2 per lb) 61 15 0 1  
  496 35 18 46  
Dinner
Baked – Tilapia, 4 oz 140 0 2 28  
Peppers – Sweet, red, raw, 0.13 cup, chopped 5 1 0 0  
Onion – (Red), 1/4 Cup, Chopped 32 4 0 1  
Protein – Tyson Chicken Breast, 1 oz 28 0 0 6  
Tortilla – Tortilla, 3 tortilla 150 33 2 3  
Avocado – Avocado Half, 1 half /75g 130 9 12 2  
  485 47 16 40  
Snack 1
Wine – Table, white, 5 fl oz 100 1 0 0  
  100 1 0 0  
Snack 2
Optimum Nutrition – Gold Standard 100% Whey (Chocolate), 1.5 scoop 180 5 2 36  
  180 5 2 36  
 
           
   
Totals 1,692 125 54 149  
Your Daily Goal 1,700 170 38 170  

Sunday, Training and Food Log

Training Log

So, first things first, my friends and I decided no more Florida Powerlifting vacation in December…. Instead… We’ll be doing, the AMERICAN OPEN! Weee! So that’s exciting :) Looking forward to seeing a zillion old friends, competing with new friends, and meeting a bunch of new people who I know will be there. Anyway something like 12 weeks to go, so.. hell yes! Lets get strong!

Week 3, Day 4, SSTP Training – American Open

Bench Worked up to a bunch of heavy singles today just because I felt like it. I think I did 50, 55, 58 for my top reps and they were all pretty good! Then I did my real work. 6×6@41K super easy and smooth. Worked on keeping a tight upper back, and a tight booty.

Overhead Press: Good god I suck at this. How can I squat so much and be soooo weak in the arms. HOW?! 6×5@28K … and it was hard :( 

Shish-Kabob Rows: 8 each arm @ 5K (on the bar), 8 each arm @10K, 10 each arm @12.5K, 8 each arm @15K. Fun :) 

Jumping Pull Ups: 2×3 

 

Food Log

uhhhh… how the fuck did I forget to eat lunch? That has probably never happened EVER before. 
Calories were too low today, but macros were alright. Anyway, dinner rocked. 

 

Breakfast Calories Carbs Fat Protein
All Whites – 100% Liquid Egg Whites, 12 tbsp 100 0 0 20  
Tomato – Tomato – Jt, 0.25 Large (182 g) 18 2 0 1  
Onions – Raw, 0.25 cup, chopped 17 4 0 0  
Avocado – Avocado Half, 0.5 half /75g 65 5 6 1  
La Fortunitas Corn Tortilla – Corn Tortilla, 2 Tortillas 110 22 2 2  
Daisy – Sour Cream, 0.5 tbs (30 g) 15 0 1 0  
  325 33 9 24  
Lunch
           
Dinner
Peppers – Sweet, red, raw, 0.13 cup, chopped 5 1 0 0  
Cheese – Parmesan, grated, 0.75 oz 91 1 6 8  
Asda – Pasta Dry Uncooked, 50 g 179 38 1 6  
Cream – Half and half, 0.25 cup 79 3 7 2  
Broccoli – Raw, 1 cup, chopped 30 6 0 2  
Baked – Tilapia, 4 oz 140 0 2 28  
Oil – Olive, 1 tablespoon 119 0 14 0  
  643 49 30 46  
Snack 1
Peaches – Raw, 1 large (2-3/4″ dia) (approx 2-1/2 per lb) 61 15 0 1  
Triscuit – Cracker, 6 crackers 120 20 4 3  
Frigo – Mozzarella Cheese Stick – Low Fat, 2 piece 100 0 5 16  
  281 35 9 20  
           
PWO
Optimum Nutrition – Protein, Whey, Chocolate, 2 Level Scoop 240 6 2 48  
  240 6 2 48  
   
Totals 1,489 123 50 138  
Your Daily Goal 1,700 170 38 170  

Saturday Fun

Training – Week 3 Day 3, SSPT Training

Squats: 6×4@95K(210#) Haha oh man, I took a video of this at set 3 and was all “Oh Haaayyy… so eassyyy!!!” Then I was a screaming mess by set 6 (below). Thus is life :) These were fun though. 

http://instagram.com/p/sDT221uGBl/?modal=true

Deficit Deadlifts: 4×3@108K(240#) feeeelin goooood! Loved these today!

Powercleans: Worked up to some singles at 55K

Sumo Deadlifts: worked up to 3×3@95K, I had never really done these before but it was fun. That said, I’ll stick with my conventional deadlift. I think I like it better. 

Food Log

Nutrition was fine today, but not great. Breakfast was awesome… then kinda went downhill after that ;) I hit calories fine, but protein was low and fat was high. I decided I wanted icecream… so that kinda fucked me up a little. Not sweatin it :) It’s Saturday right? Anyway here ya go! 

Breakfast Calories Carbs Fat Protein
Onions – Raw, 0.25 cup, chopped 17 4 0 0  
Kerrygold – Pure Irish Grass Fed Butter, 0.3 Tablespoon (14g) 30 0 3 0  
Tomato – Tomato – Jt, 0.25 Large (182 g) 18 2 0 1  
All Whites – 100% Liquid Egg Whites, 9 tbsp 75 0 0 15  
Spinach – Raw, 1 cup 7 1 0 1  
Amazing Grass – Organic Wheat Grass Powder, 0.5 scoop (8 gm) 18 2 0 1  
Cream – Heavy whipping (whipped), 0.25 tbsp 13 0 1 0  
Strawberries – Raw, 0.25 cup, halves 12 3 0 0  
Peaches – Raw, 1 medium (2-1/2″ dia) (approx 4 per lb) 38 9 0 1  
Mccann’s – Irish Oatmeal, Uncooked, 1/2 cup uncooked 150 27 3 4  
  378 48 7 23  
Lunch
Rice – White, long-grain, regular, cooked, 100 g 130 28 0 3  
Pork Ribs – Country Style, 4 oz 220 0 16 18  
  350 28 16 21  
Dinner
Salmon Canned – Atlantic Salmon (Canned In Water), 4 oz 180 0 8 24  
Peppers – Sweet, red, raw, 0.13 cup, chopped 5 1 0 0  
Onion – (Red), 1/4 Cup, Chopped 32 4 0 1  
Celery – Celery, 12 g 15 4 0 1  
Helman’s – Mayo, 1 tbsp 90 0 10 0  
Kraft – Triscuits, 6 Triscuits 120 20 4 3  
Wine – Red Wine, 5 oz 125 4 0 0  
  567 33 22 29  
Snack 1
Bryers – Vanilla Natural Icecream, 1 cup 260 14 7 3  
Maxpro – Chocolate Protein Powder, 1 scoop 130 4 1 30  
  390 18 8 33  
 
Totals 1,685 127 53 106  
Your Daily Goal 1,700 170 38 170

Friday Food Log

Today i skipped snacks in lieu of a massive pasta dinner and it rocked. Aaaannnnd, here’s a picture of my excellent lunch!

kale

 

Breakfast Calories Carbs Fat Protein
All Whites – 100% Liquid Egg Whites, 9 tbsp 75 0 0 15  
Tomato – Tomato – Jt, 0.25 Large (182 g) 18 2 0 1  
Basmati Rice – Basmati Rice, 50 g 150 33 1 4  
Kerrygold – Pure Irish Grass Fed Butter, 0.3 Tablespoon (14g) 30 0 3 0  
Onions – Raw, 0.25 cup, chopped 17 4 0 0  
Avocado – Avocado Half, 0.5 half /75g 65 5 6 1  
Mushrooms – Raw, 0.25 cup, pieces or slices 4 1 0 1  
  359 45 10 22  
Lunch
Onions – Raw, 0.33 tbsp chopped 1 0 0 0  
Rice – White, long-grain, regular, cooked, 50 g 65 14 0 1  
Protein – Tyson Chicken Breast, 6 oz 165 0 2 38  
Sweet Potato – Plain, 110.0 grams 95 22 0 2  
Kale – Kale, 1 cup (67 g) 33 6 1 3  
  359 42 3 44  
Dinner
Wine – Red Wine, 5 oz 125 4 0 0  
Baked – Tilapia, 10 oz 350 0 5 70  
Broccoli – Raw, 1 cup, chopped 30 6 0 2  
Cream – Half and half, 2 tbsp 39 1 3 1  
Asda – Pasta Dry Uncooked, 50 g 179 38 1 6  
Cheese – Parmesan, grated, 0.25 cup 108 1 7 10  
Oil – Olive, 1 tablespoon 119 0 14 0  
  950 50 30 89  
 
   
Totals 1,668 137 43 155  
Your Daily Goal

1,700

170 38 170

Also, I finished my drawing for PrettyStrong and I loooooove it <3 <3 <3 

Thursday Training and Food Log

Today was just lovely :) Got a lot of work done, ate well, worked out, and started a fun little drawing for the ladies over at PrettySTRONG. I am super psyched about it. I have a lot of ideas for tomorrow’s work. Also, I think I will change out the banner to say STRENGTH and use it in my Tarot deck as well :) EEeeekkk!

This comes as a followup to a drawing I did for my friend Ross (who ironically is featured on the front page of PrettySTRONG’s website right now). Kinda digging this land where my two hobbies merge into one super-hobby. 

Week 3 – Day 2, SSTP Training Block

http://instagram.com/p/r-0dxUOGDS/?modal=true

Bench: 8×4@45K(100#) smoothness

Towel Press: 3×2@52K getting so much easier! and less awkward.

bent over bb Rows: 5×3@52K

Pull Ups: 5×3 (little jump, slow down)

Food Log

Breakfast Calories Carbs Fat Protein
All Whites – 100% Liquid Egg Whites, 9 tbsp 75 0 0 15  
Butter – Salted, 1 pat (1″ sq, 1/3″ high) 36 0 4 0  
Kellogs Pop Tarts – Chocotastic, 1 pop tart 193 34 5 3  
Bananas – Raw, 1 medium (7″ to 7-7/8″ long) 105 27 0 1  
  409 61 9 19  
Lunch
Protein – Tyson Chicken Breast, 6 oz 165 0 2 38  
Rice – White, long-grain, regular, cooked, 50 g 65 14 0 1  
Herbs – Fresh Cilantro – Chopped, 0.0625 c 0 0 0 0  
Onions – Raw, 0.33 tbsp chopped 1 0 0 0  
Tomatoes – Red, ripe, raw, year round average, 0.25 medium whole (2-3/5″ dia) 6 1 0 0  
Avocados – Raw, 0.5 avocado, NS as to Florida or California 161 9 15 2  
La Fortunitas Corn Tortilla – Corn Tortilla, 2 Tortillas 110 22 2 2  
  508 46 19 43  
Dinner/PWO
Peppers – Sweet, red, raw, 0.13 cup, chopped 5 1 0 0  
Tomato – Tomato., 0.13 cup 14 3 0 1  
Protein – Tyson Chicken Breast, 6 oz 165 0 2 38  
Basmati Rice – Basmati Rice, 50 g 150 33 1 4  
  334 37 3 43  
Snack 1
Cucumber – With peel, raw, 0.5 cup slices 8 2 0 0  
Beach Cliff – Sardines In Mustard, 79.5 g (1 can) 105 2 6 13  
Triscuit – Cracker, 3 crackers 60 10 2 2  
  173 14 8 15  
           
Bedtime
Optimum Nutrition – Protein, Whey, Chocolate, 2 Level Scoop 240 6 2 48  
  240 6 2 48  
   
Totals 1,664 164 41 168  
Your Daily Goal 1,700 170 38 170

I also had a glass of wine at dinner but I forgot to add it to the tracker. So… noted.