Wed 7/8

I got tattooed today, so I had to eat a lot of food to keep my energy up. Literally the most painful tattoo I’ve ever gotten… six whole hours of it. On my inner arm…. all up in my armpit, and over my elbow and shit. Kill me. No lifting, rest. Rest. REST. 


Breakfast: 

1 whole wheat bagel
1 oz cream cheese
2 oz salmon
cucumber slices
tomato slices
1 cup kale
1 apricot
1/2 cup blueberries/strawberries/raspberries

Lunch:

1 cup brown rice
3 oz chicken
1/4 cup black beans
1/4 cup coconut sauce
Cilantro

Snack: 

1 giant cookie
1 Odwala mango smoothie thing

Dinner:
2-3 cups white rice (a huge pile… not measured)
4-6oz shredded chicken
cucumber salad

Snack:
1 cup ice cream
1 stick of string cheese
Blueberries

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

Sunday 7/5

Breakfast
1 tortilla
1 egg
salad mix
1 tsp olive oil
Coffee with cream

1/2 cup leftover soup from last night

Lunch
Udon noodle soup with shrimp & pork

Snack
1 small piece of chocolate
1 cup leftover soup from last night

Dinner
1/2 cup pasta
1/2 of a steak and onion sandwich
side salad
root beer

Dessert
1 scoop of icecream and a cone

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

 

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!

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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!


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