- 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
So as some of you know, I own a boutique research firm (translation: I work from home) and one of my start up clients is opening a gym. He’s got some pretty novel ideas about group fitness, functional training and the psychology behind working out with your significant other, and I’ve put together a survey to figure out who he should be targeting. If you’ve got 5-10min, and especially if you live in Canada (but anywhere’s fine!), please take the survey and pass it along to anyone else you think might be interested! You can also enter to win a $50 SportChek gift card.
(Side note: If you happen to be a firefighter, police officer, paramedic, in the military or a competitive athlete, I’m particularly interested in hearing from you)
Cutting 09.27.12: Legs
“Hey Liz - isn’t this your 5th training day in a row?” Why yes, yes it is.
And I’m tired. But tomorrow, I leave for Korea and so will have lots of time to sit on a plane and get really stiff rested.
Squat weights and reps aren’t really improving, but my form is. Hip’s a huge problem. MRI booked for November 28th.
I should probably pack.
-
Thrusters:
- 65 lb x 8 reps (+76 pts)
- 65 lb x 8 reps (+76 pts)
- 65 lb x 8 reps (+76 pts)
- 65 lb x 6 reps (+71 pts)
-
Barbell Squat:
- 0 lb x 20 reps (+45 pts)
- 65 lb x 8 reps (+60 pts)
- 95 lb x 8 reps (+74 pts)
- 115 lb x 6 reps (+79 pts)
- 115 lb x 6 reps (+79 pts)
So, I love that lifting weights is becoming mainstream for females. Like, females should be able to enjoy any type of fitness without feeling like it isn’t reserved for them. Plus, this shift in focus has also dispelled a lot of rumors around lifting weights making you bulky, cardio being the only way to lose fat, etc. These things are fantastic.
But sometimes I wonder when people, particularly men, push them.
Like, they always show a picture of a female in fantastic shape, usually wearing very little clothing, and type out a list of their accomplishments. “DEADLIFTS 3x HER BODY WEIGHT!” or “WON CROSSFIT ARIZONA.” SO fantastic, right? How strong, motivated, talented, etc. these women are?
Then, without fail, there’s always the “You can still look sexy and lift weights!”
Oh my god, shut the fuck up. You literally ruined anything that you were going to say. Once again, you reduced any form of female exercise down to their sex appeal. It’s not like, “Man, her motivation and drive that allowed her to go from deadlifting the bar to 3x her body weight in 12 months is extremely attractive to me.” It’s back to the physical - “Cool, you can lift heavy, BECAUSE YOU LOOK SEXY.”
Or when people post stupid articles like “Don’t get mad when guys check you out at the gym when you’re squatting. Why build that ass if you don’t want someone to appreciate it?”
Uh, what? Are you serious? Are you insinuating that the freedom I experience in being able to lift my boyfriend off the ground, or even bench press him, isn’t my main motivation? Finding my internal strength in the iron to recover from anorexia and exercise bulimia is a silly side note next to the fact that my ass is bigger? Just for you? Not for me?
I facepalm constantly.
It’s a great sentiment - showing women who compete in all sorts of fitness and how their bodies react to it. Our level of fitness, and type of fitness, dictates how we ultimately look (well, that and genetics, but I’m not genetically programmed to be a runner so I’m not). Stop acting like female exercise out of the “norm” is okay as long as we continue to be sexy just for you. You don’t dictate my femininity, and you certainly can’t body police me.
Muscle Gain 08.07.12: Legs
Hip is really starting to bother me again. I have a doctor’s appointment tomorrow for an MRI referral. It’s super frustrating - sometimes I wonder why I bother weightlifting at all when I can’t squat, but I guess it’s best to just stay the course until I can.
Still, it’s shitty.
- Barbell Squat:
- 0 lb x 20 reps (+45 pts)
- 0 lb x 20 reps (+45 pts)
- 45 lb x 12 reps (+56 pts)
- 55 lb x 12 reps (+60 pts)
- 65 lb x 12 reps (+64 pts)
- 75 lb x 10 reps (+67 pts)
- 85 lb x 8 reps (+69 pts)
- Dumbbell Bulgarian Split Squat:
- 20 lb x 20 reps (+65 pts)
- 20 lb x 20 reps (+65 pts)
- 20 lb x 20 reps (+65 pts)
- 20 lb x 20 reps (+65 pts)
- Barbell Lunges:
- 40 lb x 20 reps (+104 pts)
- 40 lb x 20 reps (+104 pts)
- 40 lb x 20 reps (+104 pts)
- 40 lb x 20 reps (+104 pts)
Muscle Gain 08.05.12: Back
Rack deadlifts today instead of full ones. Felt my back rounding at 205lbs - couldn’t maintain my form for a second rep, and so put the weight back down. Wanted to work on pull ups but was just too tired, so I’ll probably add them on to another day this week.
- Rack Deadlift:
- 95 lb x 12 reps (+49 pts)
- 135 lb x 12 reps (+64 pts)
- 155 lb x 10 reps (+72 pts)
- 185 lb x 8 reps (+85 pts)
- 205 lb x 1 reps (+47 pts)
- 155 lb x 10 reps (+72 pts)
- Lat Pulldown:
- 70 lb x 10 reps (+24 pts)
- 85 lb x 8 reps (+26 pts)
- 85 lb x 8 reps (+26 pts)
- 70 lb x 10 reps (+24 pts)
- Seated Cable Row:
- 70 lb x 10 reps (+35 pts)
- 75 lb x 10 reps (+36 pts)
- 75 lb x 10 reps (+36 pts)
- 75 lb x 10 reps (+36 pts)
- Cycling (stationary):
- 0:38:00 || 8.4 mi (+187 pts)
Thoughts on 5/3/1?
I’ve got a few months left of weekly(ish) personal training sessions, and am starting to think about how I want to use them and what I’m going to do when I’m back on my own.
It’s almost time for a cutting phase, so I think I’ll start reducing my calories via carbs and let my work with Justin keep me motivated in the gym through that inevitably difficult time. That means that when I lose him, I’ll be back into a muscle gain phase, which is something I’m more comfortable with.
I know a LOT of people do Stronglifts 5x5 and I’ve seen a few other programs around, but what’s the word on Jim Wendler’s 5/3/1? It seems pretty basic - straightforward with minimal room for error, providing you work hard. Anybody tried it and have feedback to share?
Muscle Gain 08.03.12: Legs
Big one with Justin today. Super set dumbbell lunges with my squats since they’re going to be so light for a while, and tried one-leg presses for the first time, which are hard! Basically want to eat for the rest of the day.
Back workout tomorrow or Sunday!
- Barbell Squat:
- 45 lb x 12 reps (+56 pts)
- 65 lb x 10 reps (+63 pts)
- 85 lb x 8 reps (+69 pts)
- 95 lb x 6 reps (+69 pts)
- super set with lunges
- Dumbbell Lunges:
- 25 lb x 12 reps (+89 pts)
- 25 lb x 10 reps (+86 pts)
- 25 lb x 8 reps (+83 pts)
- 25 lb x 6 reps (+78 pts)
- super set with squats
- One-Leg Press:
- 115 lb x 12 reps (+46 pts)
- 140 lb x 10 reps (+49 pts)
- 160 lb x 8 reps (+50 pts)
- 185 lb x 6 reps (+51 pts)
- Barbell Lunges:
- 40 lb x 20 reps (+104 pts)
- 40 lb x 20 reps (+104 pts)
- 40 lb x 20 reps (+104 pts)
- 40 lb x 20 reps (+104 pts)
- walking lunges, super set with step ups
- Barbell Step Ups:
- 40 lb x 12 reps || 30 in (+100 pts)
- 40 lb x 12 reps || 30 in (+100 pts)
- 40 lb x 12 reps || 30 in (+100 pts)
- 40 lb x 12 reps || 30 in (+100 pts)
- super set with barbell lunges
Muscle Gain 08.02.12: Shoulders & Core
A bit haphazard today, but operating on 4 hours of sleep, so I’d be happy with anything.
Legs with Justin tomorrow after what I plan to be a full night’s sleep!
- Push Press:
- 50 lb x 10 reps (+42 pts)
- 50 lb x 8 reps (+41 pts)
- 50 lb x 10 reps (+42 pts)
- 50 lb x 10 reps (+42 pts)
- super set with burpees
- Burpee:
- 10 reps (+29 pts)
- 10 reps (+29 pts)
- 10 reps (+29 pts)
- 10 reps (+29 pts)
- super set with push press
- Standing Dumbbell Shoulder Press:
- 20 lb x 10 reps (+73 pts)
- 20 lb x 10 reps (+73 pts)
- 20 lb x 10 reps (+73 pts)
- 20 lb x 10 reps (+73 pts)
- Upright Barbell Row:
- 40 lb x 10 reps (+26 pts)
- 40 lb x 10 reps (+26 pts)
- 40 lb x 10 reps (+26 pts)
- 40 lb x 10 reps (+26 pts)
- Rowing (machine):
- 0:05:00 || 1000 m (+85 pts)
Muscle Gain 07.31.12: Hip Rehab
Did a session with Gabe today, assessing my hip and making sure I’m on the right track with my squats.
While my mobility and alignment are much better, those improvements should mean less pain than there is. So, Gabe recommends that I get an MRI to see if there’s actually a tear.
Meanwhile, I’m to continue working as I have been, increasing the weight on my squats VERY slowly - like, way slower than I want to. I’ve got a whole program of warm up exercises to do before I squat, which should prepare things to be as pain-free as possible (providing I take it easy), and if the discomfort in my hip ever stays beyond my workout (like lingers later that day and into the next), it’s full stop.
So, next step is a trip to my doctor for an MRI referral.
- Barbell Squat:
- 0 lb x 20 reps (+45 pts)
- 0 lb x 20 reps (+45 pts)
- 0 lb x 20 reps (+45 pts)
- 65 lb x 10 reps (+63 pts)
- 65 lb x 10 reps (+63 pts)
- 65 lb x 10 reps (+63 pts)
- 75 lb x 10 reps (+67 pts)
- 75 lb x 10 reps (+67 pts)
- 85 lb x 8 reps (+69 pts)
- 95 lb x 6 reps (+69 pts)
- 100 lb x 6 reps (+72 pts)
- Body Weight Lunge:
- 30 reps (+46 pts)
- walking
- Short Bridge:
- 15 reps (+15 pts)
- 15 reps (+15 pts)
- 15 reps (+15 pts)
Muscle Gain 07.28.12: Back + Legs + Core
DEADLIFT PR :)
Started sipping on BCAA’s and SizeOn during my workouts, and really like it. Nick recommended it, and I guess the guy knows what he’s talking about. Also had a coffee this morning, but no Jack3d.
PR’d my deadlift. 200lbs was a huge (albeit arbitrary) goal of mine, so I’m really, really excited. I don’t care that it was only 1 rep - it counts. And my shoulders could be further back, but my form was similar to what 175lbs looked like about 6 weeks ago, so I’m not worried.
My form on bent over rows has improved significantly - I was all over the place for the longest time, so I’m glad to see that lowering the weight and really focusing on doing them properly is slowly paying off.
Gonna do some HIIT tomorrow, then considering spinning on Monday.
- Barbell Deadlift:
- 95 lb x 10 reps (+77 pts)
- 115 lb x 10 reps (+88 pts)
- 135 lb x 10 reps (+101 pts)
- 155 lb x 10 reps (+115 pts)
- 185 lb x 6 reps (+127 pts)
- 200 lb x 1 reps (+73 pts)
- 200 lb x 1 reps (+73 pts)
- PR! PR!!!
- Bent Over Barbell Row:
- 45 lb x 12 reps (+31 pts)
- 55 lb x 12 reps (+34 pts)
- 65 lb x 10 reps (+35 pts)
- 75 lb x 8 reps (+36 pts)
- With near perfect form.
- Barbell Lunges:
- 50 lb x 20 reps (+111 pts)
- 50 lb x 20 reps (+111 pts)
- 50 lb x 20 reps (+111 pts)
- 50 lb x 20 reps (+111 pts)
- super set with plank
- Plank:
- 60 sec (+27 pts)
- 60 sec (+27 pts)
- 60 sec (+27 pts)
- 60 sec (+27 pts)
- super set with lunge
