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 ūüôā 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 ‚̧ ‚̧ ‚̧ 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

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 ūüôā 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: 

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 ‚̧ ‚̧ ‚̧

Dinner:
holy indian food!

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.

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 ‚̧ Montana so much

I also did a rad tattoo of some teacups today ūüôā

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

Tuesday 7/7

Breakfast:
1 whole wheat bagel
1oz Philadelphia cream cheese
2oz smoked salmon
sliced cucumbers
sliced tomatoes
green onions
1/2 an apricot
1/4 cup blueberries/strawberries/raspberries

2 mile hike with Jeff and dogs, out in the mountains. ūüôā Soooo nice!¬†

Pre-tattooing Snack:
Fruit & yogurt smoothie
1 chocolate chip cookie


(Tattooed my friend Bridget today… RIGHT ON HER KNEE! She is tough as hell!)

Lunch:
2 cups write rice
4oz chicken thighs
1/4 cup cucumber salad
1 tbsp teriyaki sauce

Training

Bench – a fuckton of volume…. oooouuuuuch
1×10@33K
1×8@34K
4×6@35K
1×8@34K
1×10@33K

Overhead press 3×6 with bar
rows 3×8 with bar

(I stopped here because I honestly considered I might give myself rhabdo if I kept doing reps…. good god, I am out of shape (relatively anyway))

Dinner/PWO:

2 cups Kale
2 eggs
1 tsp butter
1 tsp olive oil
1 peach
1/4 cup blueberries
1/4 cup Strawberries & Raspberries
1/2 cup blackberry icecream

Snack:
2 pieces of low fat string cheese

Now, I am ready for some sleeeeep with ma doggies!

Monday 7/6

Breakfast:
1/2 cup steel cut oats
1 tsp hemp seeds
1 tsp chia seeds
1 tsp honey
splash of milk
coffee with cream

Training
Squats –¬†4×8@115#
Deadlifts – 15×1@185#
Lunges – 2×5(eachleg)@45# 15 reps walking
Abs – 2×15@10# on decline
Prowler – 4 runs with 45# on top
15 minutes stretching

 

Post-Lifting
1 scoop whey

1 cup brown rice
3oz tilapia
1/4 cup black beans
1/4 cup coconut sauce
cilantro

Lunch:
2 cups white rice
4oz chicken thighs
1/4 cup cucumber salad
1 tbsp teriaki sauce

Snack:
1 oz chocolate

Dinner
2 cups home made clam chowder (potatoes, veggies, clams, milk, etc)
2 cups salad mix
2 oz smoked salmon
blueberries
chia seeds
hemp seeds

6 months later…

Hey dudes, so this morning I decided, I AM GETTING BACK IN SHAPE! After the past six months, I have achieved about half of my goals for the year… most notably, I got the tattoo apprenticeship I was working toward! I am officially tattooing and I am slightly better than completely sucking ūüôā Needless to say this is a really exciting thing for me and I am so excited to be moving forward in this career. It makes me SO happy.


Here’s a strongman tattoo I did this week :)))))¬†

Today, I am starting back on the fitness front, and getting back into my powerlifting routine!¬†4x/week lifting and mobility. Heavy focus on form and mobility. Weights will be SIGNIFICANTLY lighter because…. well, I am significantly weaker. And honestly, a little out of shape. I have probably been exercising once or twice a week for the past few months, but not very hard, and not with any real enthusiasm. Drinking has been much, diet has been crappy. I’m going to spend July getting back into things and see how it goes.¬†

Get ready for daily posts with lots of exciting videos, food logs, and pictures again!

Saturday 7/4/15

Breakfast:

Egg and veggie wrap

  • 1 fried egg (fresh from my boss’s chickens!!)
  • 1 whole wheat wrap
  • spouts
  • baby kale
  • cucumbers
  • tomatoes
  • 1 tsp grated parmesan
  • 1 tsp olive oil

Coffee with cream

Snack

  • 7 triscuits
  • 1-2 oz goat brie

Lunch

Baby kale salad with steak

  • 3oz steak
  • 2 cups baby kale
  • tomatoes
  • cucumbers
  • 1 tsp grated parmesan
  • 1 tsp olive oil

Dinner

Not sure yet. Maybe a potato and chicken or something like that

 

Exercise:

Kept it super light today, I am starting my new program on Monday, but wanted to make sure I moved a bit.

Moving trees around the yard ūüėČ

Light squats 3×5@95#
Light bench 3×5 with the bar
Push-ups 3×10
3, 30 second planks
30 minutes stretching

 

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 ūüėČ 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)

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 ūüôā 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 ūüôā¬†

Superset Accessory:

3 rounds 
Pendlay Rows – 8 @ 55K
Inverted Rows Р15 @ Bodyweight 
Curls for the gurls Р10 @ 20K 
Hella pumped.