Deadlifts and milkshakes

[WitchCraft]

So just to clarify, are these your macros on a daily basis or do you eat slightly less on a rest day? Or do you even have a scheduled rest day because I noticed you said you're lifting 5-7 days a week lol?

And good luck with your competition!

These are my macros on a day to day basis. On rest days, I may eat a little less protein but its generally the same.

And yes, I try to train 5-7x a week. Over the past two months, I haven't been doing that. But now that a meet is coming up, I'm back almost everyday. Tuesdays are my rest day just because I have night classes. I WOULD be in the gym if I could haha

4/8/2013

Warm up:
C2 rower 2:30 PR
Medicine ball compelx: GM, goblet squats

Squat
bar x 10
65 x 5
85 x 5
110 x 5
127 x 5
127 x 5
127 x 5
127 x 5
127 x 5

Lunges (about 100' on grass)
PVC x 10 each leg x 3 sets

Chins (on rings)
BW x 5, x 5, x 5, x 3
Total: 18 reps

Ab mat
BW x 15
BW x 15

Notes: Hard training day today. I felt a little jittery and now I'm really tired. Don't even want to move. Didn't sleep well last night.

Also, here's another bikini progress photo. I should be getting my hooker heels in the mail tomorrow and then I will start filming my walk out and posing. (Probably won't post that until I get a hang of it haha)

 

[TheJewBear]

I don't personally track macros/calories because I eat the same thing everyday so I don't have to worry if I am meeting my macros each day.

When I wake up, I eat a pretty massive meal (for me). 3 eggs, 3 pieces of bacon, 1 cup of oatmeal, and a glass of milk. Sometimes Ezekiel bread with butter if I have the time to eat more.

A few hours later, I have more Ezekiel bread with peanut butter, greek yogurt and raspberry preserves and some protein powder in water.

Next two meals are chicken, spinach, carrots, and shredded cheese.

Some protein powder PWO.

Finally, I have some steak, veggies, and a piece of fruit. But I don't always get this meal in because either a) I'm full at this point or b) I don't have enough time to get another meal in.

I've been using this diet loosely for about a month but just got pretty strict the past week or so. Not eating anything outside of these meals. I'm gaining a lot of muscle in my quads and arms. Still need to lose some bodyfat to be ready for the comp, but I'm making quick progress I think.

Interesting. You noticed a change in muscle gain just from the diet, without tweaking training?

You've obviously leaned out a lot. Whatever you're doing, keep it up man.

 

[WitchCraft]

Interesting. You noticed a change in muscle gain just from the diet, without tweaking training?

You've obviously leaned out a lot. Whatever you're doing, keep it up man.

I think most of it is from the diet. I have tweaked my training though. I'm doing a lot more hypertrophy, especially for my glutes. Lots of heavy accessory work. I've also been doing some more cardio like prowler work. All of this stuff is fairly new though, so I'm hoping in the next few weeks I can bring it all together and get a lot more lean.

Oh, and thanks!!

 

[livingdeadmoose]

Here's some motivation for the bikini contest.

 

[WitchCraft]

Ha, I love it Moose! I've been having some nightmares at night about things I will mess up. Forgetting to cut is not what of them haha

 

[WitchCraft]

4/10/2013

Bench
32 x 10
52 x 5
72 x 5
72 x 5
72 x 5
72 x 5
72 x 10

DB Bench
15 x 15
20 x 10
25 x 7
25 x 7
25 x 7

Chins
BW x 5
BW x 5
BW x 5
BW x 4
Total: 19 reps

Notes: I don't why I ended up benching so light today. I had to use a small bar at the gym I trained at because all of the regular bars were being used. (For squats, not barbell curls, so I didn't get mad).

There were two ladies that were getting ready for a powerlifting meet this Saturday and their coach saw me benching. He stopped to ask me if I competed, and I told him about my history of training and competing. He told me I had "excellent" bench form and then told me to bench so that his ladies could see. He commented on how tight I kept my upper back and wrists in perfect position. I was really honored to be used as a form example! I told him he wouldn't say the same about my deadlift and he told me he offered to meet up with me tomorrow and check out my deadlifting.

I felt pretty good leaving the gym. I get really beat up about my form on my lifting sometimes and I get a lot of shit about it, so it was nice to be told something looks good!

 

[NurseKnuckles]

Nice.
I am sure in my gym the PTs would say this is how Not to Bench! Look at all that pressure on her upper back. Dat arch, and of course, she is pushing too much with her legs...

 

[KnuckleSangwich]

For your troubles.

 

[Denoginizer]

Nice.
I am sure in my gym the PTs would say this is how Not to Bench! Look at all that pressure on her upper back. Dat arch, and of course, she is pushing too much with her legs...

Don't forget about putting your feet on the bench or holding them in the air. Stops you from cheating!

 

[NurseKnuckles]

Don't forget about putting your feet on the bench or holding them in the air. Stops you from cheating!

I shit you not. The instructor who gave me my PT certification said those exact words... LOL I feel like throwing my certification in the trash sometimes...

 

[livingdeadmoose]

I shit you not. The instructor who gave me my PT certification said those exact words... LOL I feel like throwing my certification in the trash sometimes...

After working as a PT for two years, I learned that's where most certs belong.

 

[WitchCraft]

Nice.
I am sure in my gym the PTs would say this is how Not to Bench! Look at all that pressure on her upper back. Dat arch, and of course, she is pushing too much with her legs...

Haha yep. I've had a few people tell me that I'm going to hurt my back arching it like that. Its funny because out of all the things that I do when I'm lifting, benching feels the safest and most pain free.

For your troubles.

It really bothers you that I use the other side, doesn't it?

Don't forget about putting your feet on the bench or holding them in the air. Stops you from cheating!

Yeah. Nothing says good form like having your feet flail all over the place!

I shit you not. The instructor who gave me my PT certification said those exact words... LOL I feel like throwing my certification in the trash sometimes...

After working as a PT for two years, I learned that's where most certs belong.

Unfortunately, this is the case. Most of the people that really know what they're doing in regards to lifting have no formal training or certification but learned from experience and coaching other people.

I have a friend who recently got her personal training certification. A few days after she got it, she posted something like, "I got my body fat tested. I have 95% muscle mass!" Oiiiiii vey.

 

[WitchCraft]

4/11/2013

Warm up: leg swings, BW squats (very rushed today)

Deadlift
95 x 5
95 x 5
135 x 5
155 x 5
170 x 5
170 x 5
170 x 5

Did a few deadlift variations based on what someone was telling me to do. Didn't really do any real volume with anything. Just trying different stuff out.

Notes: I met with a powerlifting coach today to help me with my deadlift form. He offered to do it after seeing me train yesterday and hearing my concerns and did it all for free. He probably spent about half an hour with me.

He watched all of my sets including my warm ups. At first, he told me my form was real solid but then as I got to the work sets, he really became aware of the issues I'm dealing with.

He suggested that I drop my hips just a little bit lower because I keep my back too parallel. He also drilled me real hard on using my lats to pull the bar into my shins. He said I relax too much when the weight gets heavy and the bar gets out a few inches in front of me. Finally, he told me to think about flexing all of the muscles "that you can't see" Meaning the opposite of your beach muscles lol I think that cue actually helped me a little bit. I felt my hamstrings and ass tighten up a lot more than usual.

Overall, it was REALLY helpful and way better than I was expecting. I can be a little difficult and stubborn when it comes to form advice. Especially from people I don't know that well. But I left my ego at the door and tried to suck up as much help as I could.

 

[eastNYgoon138]

Drilled you real hard hu? Sucked it up hu?

 

[WitchCraft]

Drilled you real hard hu? Sucked it up hu?

Yeah, and that all happened at the gym. It got real hot and heavy when he took me back to his place.

 

[WitchCraft]

4/13/2013

Warm up: C2 Rower 2:34
Med ball complex: goblet squats, good mornings

Squat
bar x 10
65 x 5
88 x 5
110 x 5
132 x 3
140 x 3
145 x 2
155 x 1
155 x 1
155 x 1
155 x 1
155 x 6 rep PR!!!

Chins
BW x 5, x 5, x 5, x 5
Total: 20 reps

Lunges with a PVC pipe, wasn't feeling it

Bulgarian split squats (foot elevated on box)
BW x 10
Womens bar x 10 x e3

Notes: That squat PR just snuck up on me. Warm ups felt like shit. Legs were shaky, felt weak. Then the last set, I said, "meh, I'll go for a triple." Then halfway through the set, I thought, fuck it I'm going for a PR. It was actually pretty easy as far as the weight but I really felt like my lungs were giving out before anything. I was having trouble breathing and on the last rep, I don't think I sucked in any air before squatting down so I was holding my breath for a loonnggg time. I feel WIPED out now. Eating some steak now, that'll make it all better!

 

[WitchCraft]

Some footage of the squat PR.



Also, my log has over 100,000 views today?!

 

[WitchCraft]

4/14/2013

Warm up:
C2 Rower 2:20 PR! Man, I really want to break 2 minutes but I'm not there yet. I was really pushing it today.
Med ball complex: GM, pull throughs, goblet squats

Deadlift
88 x 5
88 x 5
132 x 5
155 x 3
175 x 3
187 x 2
190 x 1
190 x 1
190 x 1
190 x 1

Bench
bar x 10
66 x 5
88 x 5
95 x 3
100 x 2
110 x 1
110 x F
110 x F
105 x 1
100 x 1
100 x 1
100 x 5 + F

Bulgarian split squats
BW x 10 x 2

Notes: Training was garbage today. Everything felt really off. Failed a bunch of bench reps which I haven't done in a long time. I guess I'm still wiped out from training yesterday. Those squats really knocked me out. Last night, I fell asleep on the couch at 9pm and woke up 10 hours later.

 

[miaou]

Congrats on the rep PR.

And ya, that was some nice benching form.

 

[catlady]

CONGRATS on the squat PR! That is awesome. Squats PR's feel pretty fucking good, good job WC!