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Fri 7/10

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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

 

Holy shit, What’s up dudes!?

Lifterly 1 Comment

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!

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Not really back… just updating

Lifterly 1 Comment

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!

❤
Lana

Sunday, Training and Food Log

Lifterly 3 Comments

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.

http://instagram.com/p/sGdpthOGKj/?modal=true

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. 

http://instagram.com/p/sGRjWPuGFI/?modal=true

 

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  

Saturday Fun

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Training – Week 3 Day 3, SSPT Training

Squats: 6×4@95K(210#) Haha oh man, I took a video of this at set 3 and was all “Oh Haaayyy… so eassyyy!!!” Then I was a screaming mess by set 6 (below). Thus is life 🙂 These were fun though. 

http://instagram.com/p/sDT221uGBl/?modal=true

Deficit Deadlifts: 4×3@108K(240#) feeeelin goooood! Loved these today!

http://instagram.com/p/sDXNaIOGIm/?modal=true

Powercleans: Worked up to some singles at 55K

Sumo Deadlifts: worked up to 3×3@95K, I had never really done these before but it was fun. That said, I’ll stick with my conventional deadlift. I think I like it better. 

http://instagram.com/p/sDb-aRuGBa/?modal=true

Food Log

Nutrition was fine today, but not great. Breakfast was awesome… then kinda went downhill after that 😉 I hit calories fine, but protein was low and fat was high. I decided I wanted icecream… so that kinda fucked me up a little. Not sweatin it 🙂 It’s Saturday right? Anyway here ya go! 

http://instagram.com/p/sDC0e7uGPS/?modal=true

Breakfast Calories Carbs Fat Protein
Onions – Raw, 0.25 cup, chopped 17 4 0 0  
Kerrygold – Pure Irish Grass Fed Butter, 0.3 Tablespoon (14g) 30 0 3 0  
Tomato – Tomato – Jt, 0.25 Large (182 g) 18 2 0 1  
All Whites – 100% Liquid Egg Whites, 9 tbsp 75 0 0 15  
Spinach – Raw, 1 cup 7 1 0 1  
Amazing Grass – Organic Wheat Grass Powder, 0.5 scoop (8 gm) 18 2 0 1  
Cream – Heavy whipping (whipped), 0.25 tbsp 13 0 1 0  
Strawberries – Raw, 0.25 cup, halves 12 3 0 0  
Peaches – Raw, 1 medium (2-1/2″ dia) (approx 4 per lb) 38 9 0 1  
Mccann’s – Irish Oatmeal, Uncooked, 1/2 cup uncooked 150 27 3 4  
  378 48 7 23  
Lunch
Rice – White, long-grain, regular, cooked, 100 g 130 28 0 3  
Pork Ribs – Country Style, 4 oz 220 0 16 18  
  350 28 16 21  
Dinner
Salmon Canned – Atlantic Salmon (Canned In Water), 4 oz 180 0 8 24  
Peppers – Sweet, red, raw, 0.13 cup, chopped 5 1 0 0  
Onion – (Red), 1/4 Cup, Chopped 32 4 0 1  
Celery – Celery, 12 g 15 4 0 1  
Helman’s – Mayo, 1 tbsp 90 0 10 0  
Kraft – Triscuits, 6 Triscuits 120 20 4 3  
Wine – Red Wine, 5 oz 125 4 0 0  
  567 33 22 29  
Snack 1
Bryers – Vanilla Natural Icecream, 1 cup 260 14 7 3  
Maxpro – Chocolate Protein Powder, 1 scoop 130 4 1 30  
  390 18 8 33  
 
Totals 1,685 127 53 106  
Your Daily Goal 1,700 170 38 170

Weddings & Craziness

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The past week of my life has been completely turned upside-down by my sister-in-law’s wedding … which was in my house/yard.

It was absolutely beautiful and super fun, but I am just about ready to pop from all the food and wine over the past week. Now that everyone has left, t’s just about time to get my shit back together. Gonna start logging again and perhaps even trying to pay attention to what’s going into my body. Crazy right?!  Since I suck at this lately I am going to make a goal to do it every day for the next fourteen days. 

Breakfast out at the diner with family: 
2 eggs poached
3 slices of bacon
1 biscuit
1/4 cup gravy
1 cup hashbrowns 
coffee 

Lunch:
1.5 cups spaghetti 
4oz pork sausage in tomato sauce 
1/2 a tomato 
2 tbsp ground parmesan cheese 

Dinner: 
2 baby back ribs 
1 baked potato w/ butter, vinegar, & salt
3 cups salad 

In general, I didn’t eat enough protein today, and I ate too much fatty meat. Going to actually try to work on that tomorrow. 

Training

Thursday – Week 2, Day 2 SSPT Training Cycle

I trained with Jeff so I didn’t videotape any of these reps. Nice to have an actual set of human eyes on me for once! 

Bench: 1×8 @ 38K, 1×6 @ 40K, 4×5@44K, 1×6 @ 43K, 1×8 @ 40K 

Towel Press: 3×3 @ 45K 

Pull Ups: 5×4 (with a tiny jump)

Scarecrows: 3×12 @ 5k each arm

Saturday – Week 2, Day 3 SSPT Training Cycle

Training in my basement with 10 women arranging flowers before the wedding. CRAZY haha.  

Squats: 7×4 @ 90K Easy work. All of these felt good.  

http://instagram.com/p/rxDgRmuGPF/?modal=true

Deficit Deadlifts: 4x3 @ 105K This was a repeat of last weeks since I accidentally did this work last week. Felt WAY easier this week! Hooray! 

Abs: 3×8 ab wheel

Dancing with children: 1 hour 😉 

Big Ol’ Update

Lifterly 2 Comments

Bleh, I am super behind on posting… yada yada… life is busy, ya know. Blogging got pushed back to the side. 

So yeah… big list of updates 🙂 

Montana Powerlifting 

…is ON! We have a venue! We have a rack. We have a bar. We have weights! I’ve been nominated for state chair (fingers crossed it goes through)! We just need some refs and spotters at this point. So… if you are a ref in the area (or want to visit Montana!) and you’re reading this, shoot me a message! Lanazellner@gmail.com

November 8th 2014 at CrossFit Helena, in Helena, Montana. Mark your calendars! Registration information will be going around soon. 

Food

…has been DELICIOUS! Super happy to be back to normal solid foods 😉 So many delicious tacos and so much fruit ❤ ❤ ❤ ❤ YESS

http://instagram.com/p/rhxmFTOGPb/?modal=true

Training 

…has been rockin! I’m finally getting acclimated to all the volume, but it suuuucked for a little while. Starting to not be sore every day, but Ooof! Last week was BRUTAL! 

Saturday, Week 1, Day 3

Squats: Worked up to 8×4@87K (191#) and it was terrible. I had a minor hangover and had been up late and juuuuuust wanted to die this entire session. But… I did it anyway. 

http://instagram.com/p/rfb_yRuGIY/?modal=true

Deficit Deadlifts: 4×3@105K (231#) These were better than I expected, but still not a movement I am very comfortable yet. I anticipate they will get better with a few weeks practice. (I realize, right now, that this was actually next week’s work… pshhhh… woops) 

http://instagram.com/p/rfgqgEuGB6/?modal=true

Sunday, Week 1, Day 4 

Bench: Worked up to 6×6@40K (88#) and it was VERY easy. (A little extra sleep makes all the difference!)  

http://instagram.com/p/rhoZXcuGNP/?modal=true

Overhead Press: 3×8@25K (55#) Heyooooo I haven’t done these for real in a long time! Welcome back to my life OHP!

Accessory: ‘Shish-kabob’ Rows 3×8 each arm with 10k on the end

http://instagram.com/p/rhrJUZOGCX/?modal=true

Wednesday, Week 2, Day 3

I had to drive up to the border of Canada on Tuesday, so training got pushed back. Just couldn’t convince myself that I should lift after all that driving!

Squats: Worked up to 4×8@80K (191#) Beltless. Easy breasssyyyy!

http://instagram.com/p/rpSBMvOGBk/?modal=true

Deadlifts: 15×1@100K (220#) Beltless. Tried to do them all double overhand but could only get 11 of them without switching. My thumbs were about to fall off from hookgrip, and my form felt wonky because of it. So, I chose to not destroy my hands & back for my ego. 

http://instagram.com/p/rpVJ5kOGHg/?modal=true

Accessory: Lunges 1×8 each leg. Abs, suuuuuuper slow ab wheel. 1×15

Drawing

…has been awesome. I’ve decided I want to learn to tattoo… so I’m working on pulling together an amazing portfolio so I can convince a respectable tattoo artist to show me the ropes someday. We’ll see, the plan is pending a whoooole lot of drawing effort. So, for now, just drawing, drawing, drawing, and drawing.

I’ve decided to draw every card in the Tarot deck and it has been super duper fun so far 🙂 

Here is ‘The Star’

What Do Women Wear to Meetings?

Lifterly 4 Comments

As I got dressed for a big meeting with the project architect and client today, I found myself freaking out about what to wear. I go to work every day, and I look nice, but I never give too much thought to my clothes. I’m super comfortable at my job and my boss probably doesn’t give a fuck what anyone wears. Plus, most of the time I’m not meeting with the ACTUAL building owner, only the design team (who are basically just my buds). Generally, I dress kinda fun and quirky (::ahem:: like a hipster ::ahem::). I felt a little weird being my normal “28 year old chick” self, representing my firm, in what I assumed (rightfully) would be a room full of 50 year old men talking about money.

I’ll bet you $50 there were no women operating that crane either

Stereotypes aside (…we will get back to them in a sec), I couldn’t figure out what to wear. A blazer made me feel too bossy (aaaaand we’re back to the stereotypes ;)). My sweater made me feel like an old lady (op, there’s another one). My ass is clearly too sexy for that skirt! Those heels were to high. The flats were too low. This shirt makes my cleavage protrude. That one makes me feel like I have no personality. AHH! WHAT THE FUCK DO WOMEN WEAR TO MEETINGS?!

In the end, I settled on my standard architect outfit… black, black and black — black button up shirt (which may not have been professional enough), some black/gray checked pants (which may have shown off my ass too much), and my basic black flats (which were probably too hipster to rock at this meeting…but oh well). As I stepped out of the apartment feeling very unsure about what the hell a 28 year old women was supposed to wear to a meeting like this, I decided I should take notice of what other women were wearing so that I could avoid this conundrum next time around.

When I got to the meeting, I looked around to figure out what women wear to meetings and I realized…. Ohhhhhh women don’t really go to meetings! It was sad. Out of 30+ people at the table, there were 5 women (including myself). LAME!

I definitely feel the urge to write a serious “fuck off america” article about this, but it’s late… and this is a powerlifting blog, so I won’t. But seriously. That shit was disappointing!

WHERE ARE THE WOMEN?

Perhaps they are trapped in their closets still trying to figure out what to wear.

Of the 5 women in the room (myself included) none wore anything even remotely similar to each-other. It was all personal style. The men on the other hand, looked like they had received a very strict dress code. It was so simple. So basic. Either khaki’s and a blue button up, or a suit (depending on stature). Nothing you would think more than 3 seconds about putting on in the morning.

In a way, I envy the simplicity of being a man. I would fucking love it if society would rid me of the 80318712398723 sub-stereotypes that emerge around my daily clothing choices! Just put me in a fucking jumpsuit so I can stop giving the world so much shit to judge me on.

Fuck it, next meeting… I’m wearing yoga pants (…and I’m not apologizing if my muscular legs are distracting to other people at the meeting)

-Lana Z.
Feminist. Architect. Powerlifter.