Tues/Wed/Thurs

Woops, I forgot to log… work was super duper stressful the past few days so I fell off the wagon. Speaking of wagons. Tomorrow marks 3 weeks totally sober :) that makes me happy. Excited to go lift tomorrow!

Breakfast: 

2 eggs
2oz salmon
1 tsp olive oil
onions

Lunch:
Five On Black (this is the meal with the chicken/brownrice/sweetpotatoes…. too lazy to write all those words so from now on… it will just say “Five on Black”

Dinner:
Chops (This is the rice and chicken thighs meal)

Exercise
1.5 hour hike up in the mountains with Jeff and the dogs <3 <3 <3 so awesome!

Snack:
1 cup rice,
Pulled pork
1 apple
veggies

Mon 7/20

Today was pure insanity at work…. exhausted.

Breakfast:

shoving a cliff bar down my throat as I ran out the door… because I slept through my alarm

Coffee w/ cream

Training – 

Squats: 7×4@150#
Bench: 6×6@75K
Deadlift: 2×3@185

Accessory
Hamstring curl – 3×15@40#
Abs – 3×10 decline, 10#
Glute Bridges – 3×15@35#
Back Extensions – 3×15@35#

PWO:

1 cup brown rice
3oz chicken
1/4 cup sweet potato
1/4 cup coconut sauce
little bun
cilantro

Lunch: 

Turkey, cheese, avocado sandwich on whole wheat bread

Dinner: 

1 cup white rice
1tbsp butter
4oz pulled pork
1/2 cup cole slaw

Sat 7/18 & Sun 7/19

Woops forgot to log! Eating was pretty much the same as usual, a little extra ice cream because it was the weekend. I pretty much did dog hiking & mobility for exercise. I’m not going to type everything out because I need to sleep to get up for the gym tomorrow morning ;)  The weekend was great, lots of adventures with my love and my dogs <3

Fri 7/18

Notes – it’s been about 2 weeks since I jumped back into my fitness regiment and I am down about 6 pounds, back to 165 again :) Amazing what simply replacing alcohol with water and exercise will do! Feels really good.

Breakfast:

1 whole wheat bagel
1 oz cream cheese
2 oz salmon
tomatoes
cucumbers
Kale
green onions
blueberries
grapes

Coffee with cream

Lunch: 

2 cups pasta salad

Lifting: 

15 singles at 205 after volumous squats and bench. Feels good to be getting back in shape :) :) :)

A video posted by Lana Zellner (@eight.coins) on

Squats – 4×8@125#
Bench –  8@70, 6@75, 4X5@80, 6@80, 8@75
Deadlift – 15×1 @ 205#

Accessory
Overhead press – 3×8@45#
Bent over barbell row – 2×8@45#
Krok rows – 3×12 @ 30# each arm
Decline weighted sit ups – 3×8@10#
Hamstring curls – 1×20#40# (not sure about this… didnt want to be unable to walk tomorrow from some weird isolation machines… so I kept it short)
Lat pulldowns – 3×8@80#
Weighted hyperextentions – 3×15@25#

PWO
1 scoop whey

20 minute walk with the fam at sunset in the mountains <3 <3 <3

Dinner:
holy indian food!

Wed 7/15 & Thurs 7/16 (resting and stretching)

Wednesday

Breakfast

1 egg
1 slice of toast
2 slices bacon
tomatoes
avocado
kale
1 tsp mayo

Lunch: 

1 cup brown rice
3oz chicken
1/4 cup sweet potatoes
1/4 cup coconut sauce
cilantro

Snack

1 peach
5 triscuits
goat cheese
green onions

Dinner: 

1/2 cup rice
4oz venison steak
Pico de galo

Thursday

Breakfast: 

1 egg
1 slice of toast
2 slices bacon
tomatoes
avocado
kale
1 tsp mayo

Lunch

2 cups white rice
4oz chicken
1/4 cup cucumber salad
teryaki sauce

Dinner
4oz ground beef
1 keiser roll
mayo
lettuce
tomatoes
onions
ketchup
mustard
mayo
pickle
YUUMMMM

 

Tues 7/14

Got more work on my chest tattoo and that rocked. I also did a seriously EPIC training session at the gym beforehand.

#squatday #errrrrhgg #powerlifting #girlswithmuscle #shesquats #ilovetraining

A video posted by Lana Zellner (@eight.coins) on

Breakfast

1/2 cup (dry) oatmeal
1/2 cup blueberries
1 tsp butter
1 tsp honey
1 coffee with cream

Lifting

Squats – 6×4@145# (back was hurting by the end of this pretty bad…)
Bench – 6×6@70#
Dead – 5×3@185#
DB Overhead Press – 3×12@17.5# each
DB Krok Rows – 3×12@30# each arm
Decline Abs – 3×12
HyperExtensions – 2×15
10 minutes stretching

PWO
1 scoop whey

Lunch/Continue PWO:
1 cup brown rice
4oz chicken
1/4 cup sweet potatoes
1/4 cup coconut sauce
cilantro

Post Tattoo Snack
2 slices bacon
2 slices sourdough bread
1 tsp mayo
Lettuce
Pico-degallo

1 banana
1 nectarine
1 cup of grapes

Dinner:
1 cup pasta
1/4 cup shredded parmesan
1 tbsp olive oil

Dessert
1/2 cup blackberry icecream
Fruit & veggie smoothie – apples, nectarines, honeydew, pineapple, blueberries, kale,

Read up on SI injuries and am planning to incorporate more glute, hamstring, and lower back work into my routine. I need to fix this fucking non-stop back problem.

Monday 7/13 – Hiking

1 Hour hike with Jeff and the dogs. We found awesome new trails RIGHT OUT OUR BACK DOOR! Woo! I <3 Montana so much

I also did a rad tattoo of some teacups today :)

Breakfast

2 eggs
1/2 cup rice
1 tsp butter
Pico-de-galo

Lunch: 

1 cup brown rice,
2oz chicken breast
1/4 cup sweet potatoes
1/4 cup coconut sauce
cilantro

Dinner:
2 cups white rice
4oz chicken thigh
1/4 cup cucumber salad
Teriyaki sauce

Snack:
6 triscuits
goat cheese
honey
1/2 cup leftover spaghetti

Sat 7/11 & Sun 7/12

Didn’t really make the time for exercise this weekend, and that wasn’t cool. That said, I am pretty proud of myself for fitting it in 3 times last week, that is honestly super good for me lately. So, I wont beat myself up for missing the gym yesterday… but I will try for my 4 exercise sessions this week. This tattoo is kind of killing me at the moment. Just ready to be done healing it so I can bend my elbow again. Bleh. Soon! Anyway, here’s the logging.

Saturday

Breakfast: 

2 egg tacos – 2 eggs, 2 tortillas, 1 oz cheddar, cilantro, green onions, olive oil
Coffee with cream

Lunch: 

150g Soba noodles
1 egg
green onions

Dinner: 

2 cups rice
4oz chicken breast
1/4 cup cucumber salad
Teriyaki sauce

Snack: 

6 triscuits
1 oz brie
1oz goat cheese
1 tsp honey

Sunday

Breakfast: 

Egg burrito – 1/5 eggs, 1/2 oz cheddar, 1/4 cup pico de galo, 1 tsp sour cream
coffee with cream

Lunch: 

skipped by accident because I was tattooing

Dinner: (BBQ at a friends house)

Pulled pork sandwich
potato salad
Random BBQ side dishes
Home made ice cream & a tiny slice of peach pie

 

Fri 7/10

Arm is super fucked from my tattoo so I couldnt lift, but I did a 45 minutes hike with my dogs to make up for it. So fun!

Breakfast

1/2 cup steel cut oats
blueberries
Raspberries
1 tsp honey
1 splash of cream

Coffee with cream

Lunch:
1 cup brown rice
3oz chicken breast
1/4 cup black beans
1/4 cup coconut sauce
cilantro

Dinner:
2 cups white rice
4oz chicken thighs
1/4 cup cucumbers

Evening Meal

150g soba noodles
12 little shrimp
soy sauce
green onions
salad greens
1 zucchini pan seared

 

Thurs 7/9

Today was a rest day, just trying to eat semi healthy and not fuck up my giant fat swolen arm too much. I did a lot of drawing today. It rocked.

Breakfast

1 egg
1 piece of multi-grain toast
2oz salmon
1 oz cream cheese
tomato slices

Lunch: 

Big ass salad with: 
dark greens (kale, spinach, etc)
cucumbers
tomatoes
carrots
parmesan cheese
2 hard boiled eggs
1 tbsp blue cheese

1 cup of berries (strawberries, blueberries, raspberries)
2 pieces of string cheese

Dinner: 

2 cups white rice
4oz chicken thighs
1 tbsp teriyaki sauce
1/4 cup cucumber salad

Snack: 

5 triscuits
brie
2 corn tortillas
cheddar