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  • 2/2/13
    11-12
    1937
    121.7

    1pm: Deadlift deloading
    Abs? EZ! ¯\_(ツ)_/¯

    My lifting goals!
    Bench press 135 lbs.
    Do 4-5 pull-ups with body weight or do one with an extra 10-15 lbs hanging from my waist.
    Squat 225 lbs.
    Deadlift 225-230 lbs - Done! New goal: 315-320

    Food Rules!
    1. Eat whole, natural foods ie. fish, eggs, vegetables, fruit.
    2. Target a 8hr eating window, 16 hrs fasting.
    3. 1600 calories MAX a day
    4. Minimum protein intake of 120g a day
    5. Love and nourish myself, not deprive and starve myself.

    Comment


    • 2/3/13
      11-12
      2,290+
      72.1

      12: Squat deloading
      Abs? EZ! ¯\_(ツ)_/¯

      My lifting goals!
      Bench press 135 lbs.
      Do 4-5 pull-ups with body weight or do one with an extra 10-15 lbs hanging from my waist.
      Squat 225 lbs.
      Deadlift 225-230 lbs - Done! New goal: 315-320

      Food Rules!
      1. Eat whole, natural foods ie. fish, eggs, vegetables, fruit.
      2. Target a 8hr eating window, 16 hrs fasting.
      3. 1600 calories MAX a day
      4. Minimum protein intake of 120g a day
      5. Love and nourish myself, not deprive and starve myself.

      Comment


      • 2/4/13
        1900-2200
        808
        95.2

        Rest/easy yoga

        2300-0820. 0300.
        Last edited by jasmina; 02-05-2013, 06:09 PM.
        Abs? EZ! ¯\_(ツ)_/¯

        My lifting goals!
        Bench press 135 lbs.
        Do 4-5 pull-ups with body weight or do one with an extra 10-15 lbs hanging from my waist.
        Squat 225 lbs.
        Deadlift 225-230 lbs - Done! New goal: 315-320

        Food Rules!
        1. Eat whole, natural foods ie. fish, eggs, vegetables, fruit.
        2. Target a 8hr eating window, 16 hrs fasting.
        3. 1600 calories MAX a day
        4. Minimum protein intake of 120g a day
        5. Love and nourish myself, not deprive and starve myself.

        Comment


        • 2013-02-05
          1300-2200
          1369 (satiated)
          126.1

          2030: Body weight exercises 3 sets of pushups, leg lifts, piston squat, plank and side plank

          2330-0720. 0440.
          Abs? EZ! ¯\_(ツ)_/¯

          My lifting goals!
          Bench press 135 lbs.
          Do 4-5 pull-ups with body weight or do one with an extra 10-15 lbs hanging from my waist.
          Squat 225 lbs.
          Deadlift 225-230 lbs - Done! New goal: 315-320

          Food Rules!
          1. Eat whole, natural foods ie. fish, eggs, vegetables, fruit.
          2. Target a 8hr eating window, 16 hrs fasting.
          3. 1600 calories MAX a day
          4. Minimum protein intake of 120g a day
          5. Love and nourish myself, not deprive and starve myself.

          Comment


          • 2013-02-06
            1400-2200
            1287 (satiated)
            112.2

            1900: 3 mile interval run

            0000-0720. 0340.
            Abs? EZ! ¯\_(ツ)_/¯

            My lifting goals!
            Bench press 135 lbs.
            Do 4-5 pull-ups with body weight or do one with an extra 10-15 lbs hanging from my waist.
            Squat 225 lbs.
            Deadlift 225-230 lbs - Done! New goal: 315-320

            Food Rules!
            1. Eat whole, natural foods ie. fish, eggs, vegetables, fruit.
            2. Target a 8hr eating window, 16 hrs fasting.
            3. 1600 calories MAX a day
            4. Minimum protein intake of 120g a day
            5. Love and nourish myself, not deprive and starve myself.

            Comment


            • 2013-02-08
              1130-0230
              1606 (not completely satiated but drank beer. Only ate grapefruit after!)
              149.9

              1830: Deadlift x6 last set. Sumo 155 3x10. Chins BW 3x4.

              0300-0820. 0355.
              Abs? EZ! ¯\_(ツ)_/¯

              My lifting goals!
              Bench press 135 lbs.
              Do 4-5 pull-ups with body weight or do one with an extra 10-15 lbs hanging from my waist.
              Squat 225 lbs.
              Deadlift 225-230 lbs - Done! New goal: 315-320

              Food Rules!
              1. Eat whole, natural foods ie. fish, eggs, vegetables, fruit.
              2. Target a 8hr eating window, 16 hrs fasting.
              3. 1600 calories MAX a day
              4. Minimum protein intake of 120g a day
              5. Love and nourish myself, not deprive and starve myself.

              Comment


              • 2013-02-08
                12-11
                1,594
                155.2

                2000: Ran 3 miles, benched x5 last set. Pull-ups BW 3x4. Dips BW x8, 6, 6.

                0000-0800 why can't I sleep in!
                Abs? EZ! ¯\_(ツ)_/¯

                My lifting goals!
                Bench press 135 lbs.
                Do 4-5 pull-ups with body weight or do one with an extra 10-15 lbs hanging from my waist.
                Squat 225 lbs.
                Deadlift 225-230 lbs - Done! New goal: 315-320

                Food Rules!
                1. Eat whole, natural foods ie. fish, eggs, vegetables, fruit.
                2. Target a 8hr eating window, 16 hrs fasting.
                3. 1600 calories MAX a day
                4. Minimum protein intake of 120g a day
                5. Love and nourish myself, not deprive and starve myself.

                Comment


                • 2013-02-09
                  1000-2300
                  2,209
                  152.4

                  Rest

                  0130-0800, 0830-1100
                  Abs? EZ! ¯\_(ツ)_/¯

                  My lifting goals!
                  Bench press 135 lbs.
                  Do 4-5 pull-ups with body weight or do one with an extra 10-15 lbs hanging from my waist.
                  Squat 225 lbs.
                  Deadlift 225-230 lbs - Done! New goal: 315-320

                  Food Rules!
                  1. Eat whole, natural foods ie. fish, eggs, vegetables, fruit.
                  2. Target a 8hr eating window, 16 hrs fasting.
                  3. 1600 calories MAX a day
                  4. Minimum protein intake of 120g a day
                  5. Love and nourish myself, not deprive and starve myself.

                  Comment


                  • 2013-02-10
                    1100-1700
                    1,419 (satiated from yesterday)
                    43.5

                    2000: Squat x4,2 last set. BSS 75lbs 3x10. OHP 65x2, 60x3.

                    2300-0715.
                    Abs? EZ! ¯\_(ツ)_/¯

                    My lifting goals!
                    Bench press 135 lbs.
                    Do 4-5 pull-ups with body weight or do one with an extra 10-15 lbs hanging from my waist.
                    Squat 225 lbs.
                    Deadlift 225-230 lbs - Done! New goal: 315-320

                    Food Rules!
                    1. Eat whole, natural foods ie. fish, eggs, vegetables, fruit.
                    2. Target a 8hr eating window, 16 hrs fasting.
                    3. 1600 calories MAX a day
                    4. Minimum protein intake of 120g a day
                    5. Love and nourish myself, not deprive and starve myself.

                    Comment


                    • 2013-02-11
                      1500-2300
                      1,560 (needed extra protein to feel satiated)
                      163.2

                      2030: Erg 2 sets of 1min on, 1 min off x4

                      0030-0800. 0305.
                      Abs? EZ! ¯\_(ツ)_/¯

                      My lifting goals!
                      Bench press 135 lbs.
                      Do 4-5 pull-ups with body weight or do one with an extra 10-15 lbs hanging from my waist.
                      Squat 225 lbs.
                      Deadlift 225-230 lbs - Done! New goal: 315-320

                      Food Rules!
                      1. Eat whole, natural foods ie. fish, eggs, vegetables, fruit.
                      2. Target a 8hr eating window, 16 hrs fasting.
                      3. 1600 calories MAX a day
                      4. Minimum protein intake of 120g a day
                      5. Love and nourish myself, not deprive and starve myself.

                      Comment


                      • 2013-02-12
                        1300-2300
                        1,427 (still a tiny bit hungry)
                        148.8

                        1830: Deadlift x4 last set, felt easy! RDL 165 3x10. Chins BW x5,4,4. 3 sets of lateral leg support exercises.

                        0030-0620.
                        Abs? EZ! ¯\_(ツ)_/¯

                        My lifting goals!
                        Bench press 135 lbs.
                        Do 4-5 pull-ups with body weight or do one with an extra 10-15 lbs hanging from my waist.
                        Squat 225 lbs.
                        Deadlift 225-230 lbs - Done! New goal: 315-320

                        Food Rules!
                        1. Eat whole, natural foods ie. fish, eggs, vegetables, fruit.
                        2. Target a 8hr eating window, 16 hrs fasting.
                        3. 1600 calories MAX a day
                        4. Minimum protein intake of 120g a day
                        5. Love and nourish myself, not deprive and starve myself.

                        Comment


                        • 2013-02-13
                          1100-2200
                          1,626 (still a bit hungry)
                          131

                          1900: 3 mile easy run

                          Cold shower

                          2330-0815. 0400.
                          Abs? EZ! ¯\_(ツ)_/¯

                          My lifting goals!
                          Bench press 135 lbs.
                          Do 4-5 pull-ups with body weight or do one with an extra 10-15 lbs hanging from my waist.
                          Squat 225 lbs.
                          Deadlift 225-230 lbs - Done! New goal: 315-320

                          Food Rules!
                          1. Eat whole, natural foods ie. fish, eggs, vegetables, fruit.
                          2. Target a 8hr eating window, 16 hrs fasting.
                          3. 1600 calories MAX a day
                          4. Minimum protein intake of 120g a day
                          5. Love and nourish myself, not deprive and starve myself.

                          Comment


                          • 2013-02-14
                            1300-2300
                            1533 (just barely full)
                            102.8

                            1830: Bench x3 last set. Pull ups BW 3x4. Dips BW 3x5. Knee stability exercises

                            Cold shower!

                            0030-0200. MONI. 0300-0800.
                            Abs? EZ! ¯\_(ツ)_/¯

                            My lifting goals!
                            Bench press 135 lbs.
                            Do 4-5 pull-ups with body weight or do one with an extra 10-15 lbs hanging from my waist.
                            Squat 225 lbs.
                            Deadlift 225-230 lbs - Done! New goal: 315-320

                            Food Rules!
                            1. Eat whole, natural foods ie. fish, eggs, vegetables, fruit.
                            2. Target a 8hr eating window, 16 hrs fasting.
                            3. 1600 calories MAX a day
                            4. Minimum protein intake of 120g a day
                            5. Love and nourish myself, not deprive and starve myself.

                            Comment


                            • 2013-02-15
                              1130-0000
                              1845 dunk
                              112.2

                              Rest
                              Abs? EZ! ¯\_(ツ)_/¯

                              My lifting goals!
                              Bench press 135 lbs.
                              Do 4-5 pull-ups with body weight or do one with an extra 10-15 lbs hanging from my waist.
                              Squat 225 lbs.
                              Deadlift 225-230 lbs - Done! New goal: 315-320

                              Food Rules!
                              1. Eat whole, natural foods ie. fish, eggs, vegetables, fruit.
                              2. Target a 8hr eating window, 16 hrs fasting.
                              3. 1600 calories MAX a day
                              4. Minimum protein intake of 120g a day
                              5. Love and nourish myself, not deprive and starve myself.

                              Comment


                              • 2013-02-16
                                1000-2200
                                1828 (barely full)
                                120.6

                                1700: Ran 6 miles
                                Abs? EZ! ¯\_(ツ)_/¯

                                My lifting goals!
                                Bench press 135 lbs.
                                Do 4-5 pull-ups with body weight or do one with an extra 10-15 lbs hanging from my waist.
                                Squat 225 lbs.
                                Deadlift 225-230 lbs - Done! New goal: 315-320

                                Food Rules!
                                1. Eat whole, natural foods ie. fish, eggs, vegetables, fruit.
                                2. Target a 8hr eating window, 16 hrs fasting.
                                3. 1600 calories MAX a day
                                4. Minimum protein intake of 120g a day
                                5. Love and nourish myself, not deprive and starve myself.

                                Comment

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