- I’m 29, live in Toronto and work freelance in communications research.
- Since Fall 2010, this blog has been dedicated to my health and fitness, documenting day-to-day as I navigate my way through the hurdles and triumphs of living a balanced lifestyle. You'll find lots of food pics, along with reflections, milestones and updates on my weight training, spinning, and whatever else I incorporate in my quest to be as awesome as possible.
- MUSCLE GAIN!
- CW: 128 lbs
- Deadlift: 255 lbs
- Squat: 140 lbs
- Leg Press: 520 lbs
- 5K: 33:13
10.05.12: Legs, Back, Shoulders & Arms
FINALLY FOUND A GYM IN SEOUL! So excited. Been nearly a week and I couldn’t WAIT to work out. Tried to hit as many muscle groups as possible in the limited time I had - not sure when I’ll make it back. Awesome work out, felt great even after a series of very long days.
Woot :)
Barbell Squat:
- 0 lb x 20 reps (+45 pts)
- 66 lb x 10 reps (+63 pts)
- 88 lb x 10 reps (+73 pts)
- 110 lb x 8 reps (+82 pts)
- 121 lb x 6 reps (+83 pts)
- 121 lb x 6 reps (+83 pts)
Thrusters:
- 66 lb x 8 reps (+76 pts)
- 66 lb x 8 reps (+76 pts)
- 66 lb x 8 reps (+76 pts)
- 66 lb x 8 reps (+76 pts)
Bent Over Barbell Row:
- 66 lb x 10 reps (+35 pts)
- 66 lb x 10 reps (+35 pts)
- 66 lb x 10 reps (+35 pts)
- 66 lb x 10 reps (+35 pts)
Dumbbell Bicep Curl:
- 22 lb x 6 reps (+32 pts)
- 22 lb x 6 reps (+32 pts)
- 22 lb x 6 reps (+32 pts)
- 22 lb x 6 reps (+32 pts)
Triceps Pushdown - Rope Attachment:
- 33 lb x 15 reps (+13 pts)
- 44 lb x 12 reps (+14 pts)
- 44 lb x 12 reps (+14 pts)
- 44 lb x 12 reps (+14 pts)
Cutting 09.03.12: Shoulders
Nice and quick. Shoulders are beat and kinda twitchy. Time to crush some egg whites.
- 45 lb x 12 reps (+77 pts)
- 50 lb x 10 reps (+78 pts)
- 55 lb x 8 reps (+78 pts)
- 60 lb x 6 reps (+75 pts)
- 25 lb x 10 reps (+78 pts)
- 25 lb x 10 reps (+78 pts)
- 25 lb x 10 reps (+78 pts)
- 25 lb x 10 reps (+78 pts)
- 22 lb x 10 reps (+17 pts)
- 22 lb x 10 reps (+17 pts)
- 22 lb x 10 reps (+17 pts)
- 22 lb x 10 reps (+17 pts)
- super set with cable crossovers
- 10 lb x 10 reps (+10 pts)
- 10 lb x 10 reps (+10 pts)
- 10 lb x 10 reps (+10 pts)
- 10 lb x 10 reps (+10 pts)
- super set with front raise
SEPTEMBER CUT
I did these two weigh-ins yesterday, one before my leg workout and one after. What I learned from this is that (1) drinking 500mL of water adds weight (obviously); and (2) the body fat % itself and the amount of muscle is not accurately measured on that scale, since I clearly didn’t gain 1.5lbs of fat and lose half a pound of muscle in an hour.
So, even though I generally ignore my weight (focusing instead on how I look, feel and perform), for the next month, it’s going to have to be a measure of my progress.
I know I’ve put on fat over the last 6 months, but I’ve also definitely gained muscle. Back in March, I weighed 122lbs, leg pressed 270, and deadlifted 135. Now I’m 131lbs, leg press 480, and deadlift 215. Time to cut back some of this flub and take a look at the muscles I know are under there :)
So, 1500 calories per day, 20% carbs, 40% protein, 40% fat. More cardio, including intervals. Less rest between sets. Low sodium. All the water. Lots of sleep.
We know how to do this. Let’s get ‘er done.
Cutting 09.02.12: Legs
That’s right - Muscle Gain phase is over for the next 4-6 weeks. Tried front squats but kept kinda getting choked by the bar (obviously need some guidance on these), and so switched to regular squats part way through. My form’s getting better at 115, so I’m hoping to up the weight shortly, providing my diet allows it. Not gonna get my hopes up this month for too much progress or I’ll just get frustrated with myself.
Shoulders later today.
- 0 lb x 20 reps (+45 pts)
- 45 lb x 10 reps (+55 pts)
- 65 lb x 10 reps (+63 pts)
- 85 lb x 6 reps (+65 pts)
- 95 lb x 8 reps (+74 pts)
- 115 lb x 6 reps (+79 pts)
- 115 lb x 3 reps (+60 pts)
- 160 lb x 20 reps (+35 pts)
- 250 lb x 15 reps (+45 pts)
- 340 lb x 10 reps (+57 pts)
- 430 lb x 8 reps (+75 pts)
- 480 lb x 6 reps (+83 pts)
- 70 lb x 12 reps (+67 pts)
- 70 lb x 12 reps (+67 pts)
- 70 lb x 12 reps (+67 pts)
- 70 lb x 12 reps (+67 pts)
Rode my bike from downtown Toronto out to Port Credit first thing this morning. Wanted to quit constantly (so many hills!) but managed to reach my destination, though I did get a drive back home from a friend with a bike rack on his car :P
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Cycling:
- 1:10:00 || 22 km (+309 pts)
Muscle Gain 08.30.12: Chest & Arms
Nothing major today, though those 30lb dumbbells still feel like a feat. Nice sometimes to just show up, bang out some stuff and go home.
- 30 lb x 10 reps (+62 pts)
- 30 lb x 10 reps (+62 pts)
- 30 lb x 10 reps (+62 pts)
- 30 lb x 10 reps (+62 pts)
- 40 lb x 10 reps (+20 pts)
- 40 lb x 10 reps (+20 pts)
- 40 lb x 10 reps (+20 pts)
- 40 lb x 10 reps (+20 pts)
- 15 reps (+16 pts)
- 15 reps (+16 pts)
- 15 reps (+16 pts)
- 15 reps (+16 pts)
- 10 reps (+19 pts)
- 10 reps (+19 pts)
- 10 reps (+19 pts)
- 10 reps (+19 pts)
Muscle Gain 08.29.12: Back + Stuff
Sluggish today; everything felt heavier than usual. Pull-ups are coming along - I will have them unassisted by Christmas. FINALLY. Also, really liking thrusters. Nick took a video of one of the lighter sets, so I’ll take a look at that and determine if it’s appropriate for sharing with ya’ll.
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Pull-Up:
- 8 reps || assisted || 40 lb (+16 pts)
- 8 reps || assisted || 30 lb (+22 pts)
- 6 reps || assisted || 25 lb (+21 pts)
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Bent Over Barbell Row:
- 70 lb x 8 reps (+35 pts)
- 60 lb x 12 reps (+35 pts)
- 60 lb x 12 reps (+35 pts)
- 60 lb x 12 reps (+35 pts)
-
One-Arm Dumbbell Row:
- 25 lb x 12 reps (+47 pts)
- 25 lb x 12 reps (+47 pts)
- 25 lb x 12 reps (+47 pts)
- 25 lb x 12 reps (+47 pts)
-
Thrusters:
- 55 lb x 6 reps (+66 pts)
- 55 lb x 8 reps (+71 pts)
- 55 lb x 8 reps (+71 pts)
- 65 lb x 4 reps (+61 pts)
- 65 lb x 6 reps (+71 pts)
- super set with body weight squats
-
Body Weight Squat:
- 10 reps (+8 pts)
- 10 reps (+8 pts)
- 10 reps (+8 pts)
- 10 reps (+8 pts)
- super set with thrusters
CYKL: Class #3
This class was soooo long. I thought because it was a 75min “endurance” class that it’d be primarily steady-state, but nope. Hills. Rolling ones.
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Spinning:
- 1:15:00 || 160 bpm || 80 % (+1237 pts)
Muscle Gain 08.25.12: Chest/Arms
Third consecutive weight training day. Time for a break.
Looked at some of my bench press numbers over the past couple of months, worried that I could only eke out 5 reps at 75lbs when I’m certain I’ve tracked 80 and even 85 this summer, but turns out those sessions were with Justin spotting me hardcore, so I’m not unhappy with what I accomplished today on my own.
May or may not have gotten trapped under the barbell at one point, rolling it painfully down my body until I could sit up. Two guys had started toward me to help when I managed to escape. Super embarrassing. Nick’s response: #girlsinthegym ><
Rest tomorrow, then legs on Monday.
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Barbell Bench Press:
- 65 lb x 10 reps (+63 pts)
- 75 lb x 5 reps (+57 pts)
- 75 lb x 5 reps (+57 pts)
- 75 lb x 5 reps (+57 pts)
- 75 lb x 5 reps (+57 pts)
- 75 lb x 5 reps (+57 pts)
-
Close-Grip Barbell Bench Press:
- 45 lb x 10 reps (+55 pts)
- 55 lb x 9 reps (+58 pts)
- 55 lb x 10 reps (+59 pts)
-
Incline Dumbbell Bench Press:
- 25 lb x 10 reps (+58 pts)
- 25 lb x 10 reps (+58 pts)
- 25 lb x 10 reps (+58 pts)
-
Barbell Curl:
- 30 lb x 15 reps (+19 pts)
- 40 lb x 8 reps (+19 pts)
- 40 lb x 8 reps (+19 pts)
- super set with triceps
-
Triceps Pushdown - Rope Attachment:
- 20 lb x 10 reps (+11 pts)
- 25 lb x 6 reps (+10 pts)
- 25 lb x 6 reps (+10 pts)
- super set with barbell curl
Planning:
Starting a 4-week cut on September 1st. Stay tuned for details.
After that, I’ll be nearing the end of my sessions with Justin, and I’m thinking 5/3/1 may be where it’s at… I’ve been feeling a desire to shift my focus onto other aspects of my life, and Wendler’s program seems like it could be a great long-term solution to just slowly but surely continue to get stronger without being consumed by the process.
Sometimes I get caught up in thoughts of what it’d be like to do Crossfit, and that maybe it’s the one and only key to success, and then I snap out of it and remember that people were healthy and fit before Reebok came along and I just might be able to achieve my goals on my own terms.
So that’s that. T-8 days ‘til cut time.
