Heavy day was awesome! …and now, a back off week

I’ve decided it’s time for me to take a back-off week. I know I’ve only been back from vacation for three weeks but I am feeling very beat up and think I need some serious rest.  This calorie deficit, increased conditioning, and relatively intense lifting program has got me feeling pretty run down! It’s been fun, but I have a hunch that if I push too much like this I’m going to end up injured again. Plus, my period will be coming next week and if I’m ever feeling “not great” and then push through my period, it usually ends up much much worse. So yeah… I’m taking this upcoming week to scale it back a bit. Planning to spend my time doing some light technique and speed work, lots of mobility work, and a couple rucks with my dog & husband.

Training today was really great, despite the fact that I was convinced I was going to re-tear the disc in my back. I spent a lot of time last night doing mobility work, and I think it was definitely a good call. I felt better this morning than I have all week (though still very achy when lifting).

Heavy Day, Week ‘A’. Cycle 2

LBB Squat: 220# x 3. This felt fine, the third came forward a little but nothing I couldn’t recover from… it was just a little bit of a grind. This may be a PR for reps and I was really happy with how it felt.

Bench: 97.5# x 3 These felt AWESOME! Super smooth and right in the slot. I think moving the touch position on my chest up that centimeter made a big difference.

Deadlift: 250# x 3 This is definitely a volume PR! Felt great, though I need to not wear shorts on deadlift day because the bar was sticking up my thighs the entire way up and totally sucking. Need my smooooooth spandex 😉

Accessory:
GHD Sit Ups: 3×15 @ 20# Med Ball
GHD Back Ex: 1×15
Reverse Hypers: 1×15
Negative Chins: 5

Food Log:

::sigh:: what do I say about today…. it was HARD. PMS and Deadlifts are a deadly deadly combination if you’re trying to watch your weight! GIVE ME ALL THE FOOD! I ate as much as possible, right up to my 2000 calorie ‘lifting day limit’ and then a tiny bit beyond. I made the MOST DELICIOUS LUNCH EVER, and after deadlifting, I just wanted to keep eating it! I think because I’m gonna get my period soon, I’m feeling very hormonal and having lots of cravings. Super tough to not go buy icecream and eat it today.

All in all, I had a lot of snacks but they were all healthy and I stayed within my goals, so I’m proud of myself for that.

Breakfast Calories Carbs Fat Protein
Oil – Olive, 1 tsp 40 0 5 0
Tomatoes – Red, ripe, raw, year round average, 1 small whole (2-2/5″ dia) 16 4 0 1
Onions – Raw, 1 tbsp chopped 4 1 0 0
Guerrero – White Corn Tortillas, 3 tortilla 150 30 2 3
Egg – Medium – Medium Egg, 3 egg 198 0 13 17
408 35 20 21
Lunch – best food EVER. ate a double portion. Recipe coming soon!
Parsley – Raw, 1 tbsp 1 0 0 0
Vegetable – Green Bell Pepper (Raw), 0.25 Cup, chopped (149 g) 8 2 0 0
Tomatoes – Red, ripe, raw, year round average, 1.5 medium whole (2-3/5″ dia) 33 7 0 2
Herbs – Fresh Cilantro – Chopped, 1/8 c 1 0 0 0
Goya – Chickpeas / Garbanzos (Canned), 1 3/10 cup 260 52 5 16
Onions – Raw, 0.6 large 38 9 0 1
Chicken – Breast, meat only, cooked, roasted, 225 g 371 0 8 70
712 70 13 89
Dinner – another serving of that lunch!
Tomatoes – Red, ripe, raw, year round average, 0.75 medium whole (2-3/5″ dia) 17 4 0 1
Onions – Raw, 0.33 tbsp chopped 1 0 0 0
Parsley – Raw, 1 tbsp 1 0 0 0
Goya – Chickpeas / Garbanzos (Canned), 0.65 cup 130 26 3 8
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
Chicken – Breast, meat only, cooked, roasted, 116.0 g 191 0 4 36
348 32 7 45
Snack 1
Tomatoes – Red, ripe, raw, year round average, 1 medium whole (2-3/5″ dia) 22 5 0 1
Cucumber – With peel, raw, 0.75 cucumber (8-1/4″) 34 8 0 1
56 13 0 2
Snack 2
Smucker’s – Natural Peanut Butter – Crunchy, 2 Tbsp 210 8 16 7
Celery – Raw, 3 stalk large (11″-12″ long) 26 6 0 1
Kraft – Polly-O Natural Reduced Fat Mozzarella Cheese String – Made With 2% Milk, 2 Stick (28g) 140 0 9 16
376 14 25 24
PWO
Progenex Recovery – Belgian Chocolate, 2 scoops (37 g) 130 8 1 23
130 8 1 23
Totals 2,030 172 66 204
  Calories Carbs Fat Protein
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