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 ❤ ❤ ❤ so awesome!

Snack:
1 cup rice,
Pulled pork
1 apple
veggies

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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 🙂 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 🙂

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. 🙂 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 🙂 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 😉

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

 

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