Happy New Year!

Hey yall! So, like the rest of the internet I am pretending that new years doesn’t matter, but also coming up with new goals at the same time ;) I’m going to be honest, I have fallen off the wagon BIG TIME over the past four months. I have been maintaining my bodyweight and lifts but I have not been improving my physical body in any way… and that’s a bit of a bummer.

The truth is, my passion for lifting has been completely and utterly replaced with a passion for drawing and for acquiring a tattoo apprenticeship. That is my number one priority right now and I need to address that openly. Making time for 2 hour lifting sessions four times a week has just not been happening — I have spent the past few months implimenting a more regular life schedule and I am starting to learn where I can fit in some healthy changes. Right now, I am trying to focus on bringing in small changes and making health and fitness a regular part of my life again. Prioritizing… doable… over training.

Super basic stuff… but. That’s what I need right now.

Anyway, a week late, here is my review of last years goals, and some thoughts on moving forward with this year.

2014 Goals Review

Before getting into 2015, I wanted to review my goals from last year and see how I did.

2014 Powerlifting Goals: 

  • Squat: 275# — Hit 265# (NOPE)
  • Bench: 135# — Hit 129# (NOPE)
  • Deadlift: 315# – Hit 320# (HOORAY!)
  • Total: 725# – Obviously a result of the previous (NOPE)
  • Compete and get a total in that competition – I competed in TWO competitions, Including Raw Nationals! (HOORAY!)

Bodyweight & Fitness goals: (NOPE)

Literally didn’t even achieve a single one of the goals for this category because I stopped caring the second I wrote the list… so I’m not including it in this review. Lesson learned.

Montana Living Awesomeness:

  • Ski or Snowboard a blue route- YEP! I did a couple blacks!

  • Go on a 3 day backpacking trip in the Rockies. – This sadly never happened because Jeff (my husband and outdoor training buddy) injured his hip. Maybe this year (NOPE)

  • Complete GORUCK Missoula – This event was canceled by GORUCK (NOPE)

  • Climb/hike a mountain (not sure which Mountain yet) – A couple small ones… but nothing I would really consider what I had in mind (NOPE)

So yeah, while last year was TOTALLY FUCKING AWESOME and I made HUGE leaps and bounds in my life in many ways, it sure looks like I didn’t achieve much from this list!

What did I learn from this?

1.) BIG OVERARCHING GOALS ARE NOT GOALS… THEY ARE DREAMS — Most of the “goals” on my list weren’t really goals… they were like dreams. I literally achieved 3 of the things on my list because honestly, most of these things I listed were totally out of my control. There is nothing wrong with having dreams, they are what keep me motivated. But I need to remember that they are not going to happen just because I think about them a lot. I need to change my daily habits.

2.) SET SMALL QUANTIFIABLE GOALS TO HELP ACHIEVE DREAMS – The only thing I CAN control, is my daily habits… not the overall result.

3.) LISTEN TO YOUR HEART – My priorities completely shifted in May 2014 when I realized I wanted to change careers — I spent the entire second half of 2014, well, confused. I was too embarrassed to admit that I gave up on my 2014 powerlifting goals, so I just disappeared from the internet. It needed to happen. Anyway I am back, I still want to be healthy, I just want to be a good artist more. This year my blog will probably be about managing my life, finding balance, and learning to be healthy, happy, and professionally successful.

4.) ADJUST DAILY HABITS REGULARLY TO REFLECT DREAMS – If your priorities shift, that’s cool! Own it. But, adjust your daily habits to help become the best person you can be.

5.) RECORD & TRACK PROGRESS – I didn’t do this last year, probably because my dreams and goals weren’t well defined. I will work on doing better with this this year.

___

2015 Dreams

With my dreams in mind, I will be setting and adjusting my goals every 2 weeks to help me achieve what I hope to achieve in 2015. At any point, I can change my dreams (Because they are my fuckin dreams and sometimes they change!) BUT, I will make sure I am really serious about giving up on something before I do that.

Career

I am including my career goals on my blog now, because it hugely important to me right now, and I don’t think it’s appropriate to ignore it.

  • Get a tattoo apprenticeship
  • Have my artwork featured on a notable blog, instagram, or magazine
  • Exhibit my artwork at a gallery

Fitness & Fun

Because I know that my career is going to be taking the front seat for a while, I am setting my fitness goals accordingly. Basically, I am interested in having a fun life with my husband, and feeling confident and healthy in my body. Right now, I just want to look like a babe, feel strong and sexy, and have fun outside. I would like to compete at Raw Nationals again, but I’m not sure I will be able to swing the cost of flights and stuff, so any competition will suffice. I will still be lifting to help get my bodyweight down and to maintain my level

  • Get my body-weight down to 145#
  • Maintain some muscle mass & strength!
  • Compete in 1 Powerlifting competition
  • Be able to do the splits
  • Enjoy the outdoors

Jan 4-17 Goals

So lets get this party started!

Career

  • Draw 12 days (6x/week)
  • Tag drawings for features on Instagram
  • Edit files for 5 tarot drawings (2-3x/week) for portfolio

Fitness & Fun

  • Eat low carb paleo for breakfast & snacks 12 days (6x/week)
  • Stretch 12 days (6x/ week)
  • Lift 4 times (2x/week)
  • Get outside for hiking, snowshoeing, or skiing 6 times (3x/ week)

Holy shit, What’s up dudes!?

Hey hey! Well, after a few months of pure life flipping insanity, I was feeling inspired to post here today.

So, what’s been up with me? Well, I have been pretty much living at Blaque Owl Tattoo in Missoula — attempting to get a tattoo apprenticeship with one of the awesome artists there. Nothing is official as of yet, but I am feeling really happy with my drawing progress and I feel the potential for an apprenticeship offer growing every day :) It’s been really great spending time there. I am working primarily on my Tarot Card series – 78 Cards, and it has completely consumed my life. It has pushed my lifting to the back burner for the time being, and that’s alright with me. I understand that i can’t have it all, all the time. Right now, this career shift is what’s most important to me.

The Big Sky Raw Powerlifting Championship was an epic success, but was a HUGE stress for me, and honestly pushed me over the edge. My lifting went to complete shit around that time and I decided I needed to cut myself some slack and take some time to deload. I took a couple weeks to calm down and just not worry about lifting and have since been training only once or twice a week. I am pushing my numbers up every week though, and things are getting back to a good spot.

Today, I hit a 3×5@ 220 for squats, and a 5×5@110 for bench — both of which are pretty serious weights for sets of five for me. So, I am happy. I haven’t deadlifted in a while, due to the gym at my new place not being able to handle it well. BUT, I just decided to join a gym, so that I can go once a week for my heavy pulls. Slowly slowly, I am learning to manage my art/lifting obligations.

Anyway, that’s pretty much it. Just wanted to post and say HI :)

For old times sake…. here’s a selfie, and some artwork!

banner2

Not really back… just updating

Hey dudes!

So, I’m not dead :) I’ve just been busy, and honestly my dieting and nutrition were all going super great and without any drama… so I didn’t feel like spending time logging it or writing about it.

What’s up?

Well, two things.

1. I am officially the state chair of Montana USAPL, and I am hosting my first meet on November 8th. You can read more about it, buy an awesome t-shirt (designed by yours truly) and register for the meet here:

http://www.lifter.ly/big-sky-raw-powerlifting-championships/

2. I am kickstarting my Tarot Deck :) This is what has been consuming most of my time lately… it rocks and I love it.

https://www.kickstarter.com/projects/lana/78-cards

WISH ME LUCK WITH EVERYTHING!

Follow along with my food, lifting, and drawing junk on my Instagram. Not sure if I will be posting here regularly or not. Kiiiinda feeling like not lately.

P.S. I squatted 242# for doubles, and deadlifted 275# a bunch of times… WITHOUT A BELT, last week. FUCK YES!

<3
Lana

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