zoe Posted January 11, 2012 Share Posted January 11, 2012 Hey! I'm Zoe, and I think it's about time I start tracking my training and diet correctly so I can see the best results possible. I competed in powerlifting for the first time last month and now I'm even more motivated to lift some HEAVY weights. Here are my totals from the meet:http://www.tumblr.com/photo/1280/14516179125/5/tumblr_lwijwv5rIj1qbd8n8I set the MD state record in my weight class! http://www.youtube.com/watch?v=wlfJPPpRq0Y My goal this year is to hit 300+lbs. in both squat and deadlift. And for bench I'd like to press 135lbs.I figure if I went from never going to the gym to competing in powerlifting in one year, then these numbers aren't THAT intimidating. I also plan to start a slow cut next week. I just want to get down to about 123lbs and see if it effects my strength then go from there. I welcome any advice and criticisms on my training and diet, whatever I need to reach these goals. After the competition I started my training based on a Westside Hybrid training program. Mostly, this template by Joe Defranco:http://www.defrancostraining.com/articles/38-articles/65-westside-for-skinny-bastards-part3.html I enjoy the variety so far, but I also need to read up more on it. Today is my off day, I might do some GPP but...then again maybe not.Here's my week so far...Monday 1/9 Bench Press= 45x10/75x8/85x6/95x5/110x4 DB Bench= 50x15/50x15 Barbell Row/DB "power clean" supersets= 1st set: 95x8/30x8 2nd: 95x10/30x8 3rd: 95x12/30x8 4th:105x8/30x8 Shrugs=70x12/70x12/70x10/80x10 DB curls= 15x15/20x8/20x10/20x12 cardio: 30 mins arc trainer avg. heart rate 135bpms Tuesday 1/10 Box Jumps (3.5 ft)= 3x6 Bulgarian Split Squats= 70x10/70x10/70x10 45 degree hyperextensions w/ 45lb plate= 3x12 DB side bends= 35x15/40x15/45x12/45x12 cardio: 30 min. arctrainer avg HR: 135bpms Link to comment Share on other sites More sharing options...
chewybaws Posted January 11, 2012 Share Posted January 11, 2012 That is one mean squat!! Link to comment Share on other sites More sharing options...
C.O. Posted January 12, 2012 Share Posted January 12, 2012 Right right, thanks for posting, videos always seem to motivate me more than just reading peoples workout routines. Link to comment Share on other sites More sharing options...
jungleinthefrunk Posted January 12, 2012 Share Posted January 12, 2012 Im glad you are starting a journal...i was crazy impressed with your squats the last time you posted! Link to comment Share on other sites More sharing options...
zoe Posted January 15, 2012 Author Share Posted January 15, 2012 Thursday 1/12 Neutral grip chinups= 5/5@28lbs assisted 5/5@28lbs asst2/8@40lbs asst SupersetLat pulldowns+ Rear delt flyes=70x8/25x870x10/25x1070x10/25x1070x10/25x10 DB military press50x850x1050x850x8 SupersetBarbell shrugs+ alternating DB curls=70x10/20x1070x10 /20x1070x10/20x10 15min incline walk Friday 1/13 Squat= 135x8165x6185x5205x4230x3 PR! lunges with kettleballs= 70x1270x1270x12 45degree hyperextensions w/ 25lbs=3x12 3 Grounded ab circuits=20 bike crunches 15 leg raises15 toe touches20 hip thrustsSaturday 1/14Prowler pushes 30secx10 w/ 250lbs Link to comment Share on other sites More sharing options...
zoe Posted January 18, 2012 Author Share Posted January 18, 2012 (edited) I suppose I started my cut this week. Trying to hit around 2,000 cals a day, if I start losing too fast, I'll up about 200cals.Monday 1/16 Bench Press= 45x10/75x8/85x6/95x5/115x3 PR! Looks like 135 isn't too far away! Chin-ups= 4 + 11 @ 40 lbs assisted/ 10 @ 40 lbs assisted SupersetCable Rows/Rear Delt Flyes= 70x12/25x890x10/25x880x10/25x880x12/25x10 Shrugs with kettlebells= 4 sets of 70lbs x15 DB curls= 20x15/20x15/20x12/20x10 Cardio: 20 min arctrainer avg HR 135bpm Tuesday 1/17 Squats= 115x12/135x10 I'm not supposed to squat on this day but I figured I'd throw it in for sort of a warm-up 3 1/2 ft. box jumps= 4x6 Step-ups onto 2 ft box= 60x5/60x5/50x10/50x10 Romanian Deadlift= 115x12/115x12/125x8 Weighted cable crunches= 45x15/40x15/40x15/40x15 Cardio: 30 min incline walk avg HR 130bpm Edited January 20, 2012 by zoe Link to comment Share on other sites More sharing options...
zoe Posted January 20, 2012 Author Share Posted January 20, 2012 Wednesday 1/18Did tabata intervals in the garage of our "house" with the bf. We live in the 2nd floor apartment above an autobody shop/ paint shop/ glass shop/ hip-hop studio. We are regularly asked what the hell we're doing since we look like a weird prison workout session.Sledgehammer hitsPush-upsBB rowstricep dips+ hung up some chains from one of the rafters to do "trx" style rows and presses. I really need to do more cardio like this, I have no endurance whatsoever. Thursday 1/19 Chins= neutral grip 4/8 @ 40lbs assistedwide-grip 12 @ 40 lbs assistedneutral grip 3/9@ 40 lb assistedwide-grip 12 @ 46lbs assisted Superset of straight arm pulldowns+ face pulls= 20x12/30x1230x12/40x1230x10/40x1230x12/40x12 DB Military Press= 50x8/50x10/50x10/50x8Superset of DB shrugs + DB hammer curls= 60x10/20x860x10/20x1060x10/20x10 Cardio:30 min incline walk avg HR 130bpm. Tomorrow is deadlift day! Yay! Link to comment Share on other sites More sharing options...
zoe Posted January 25, 2012 Author Share Posted January 25, 2012 Friday Jan 1/20Deadlifts= 135x10/155x8/185x6/225x4 Walking Lunges with kettlebells= 70x12/70x11/70x12 Glute-Ham raises (from a seated calf raise machine)=10/8/10 I haven't been able to pull these off completely. I either go forward as much as possible, about half way at this point, and pull back up, OR I slowly do the negative until I can't hold it and catch myself with my hands at the bottom and give myself a little push to start back up. Pull-throughs=50x10/60x6/70x6/70x12 3 AB circuits= 30 sec plank/20 leg raises/20 hip thrusts/30 sec plank no cardio (i know, I'ma a bum) Monday 1/23 Bench Press= 45x10/65x8/85x6/105x2/120x1/95x6....shouldn't have skipped 95 in working up to 120! Neutral grip chins= 5/5 Barbell rows+ rear delt flyes Superset= 95x10/20x1095x10/25x10105x8/25x10105x10/25x12 Barbell Shrugs= 95x10/95x10/95x12/95x15 Curls= 30x15/40x12/40x12/40x10 cardio= 4 circuits of 20 sec "fighting" rope/12 kettlebell swings/12 push-ups/10 box hops over 1 1/2 ft. box. Tuesday 1/24 Box Jumps(3 1/2 ft)= 6/9/12 Bulgarian Split Squats (w/ DB's)= 50x8/50x8/50x10 Glute-ham raises= 8/10/12 weighted spread eagle sit-ups= 15 w. 20lbs/ 15 w. 35lbs/ 15 w. 45lbs. cardio= 35 min arctrainer intervals avg. HR 135. Still tweaking the cutting diet, right now I'm TRYING to hit 2250 cals a day but usually going over a little bit. My macros are 193.5 g protein, 70g fat, 211.5 g carbs. I almost ALWAYS go over in carbs. Despite this, I think I've lost almost a pound within the last week but I still need to clean up my diet a bit. Link to comment Share on other sites More sharing options...
zoe Posted January 30, 2012 Author Share Posted January 30, 2012 Wednesday 1/25 Prowler Pushes (w/ 140lbs added)= 20 sec. push/10 sec. rest x8 Prowler Sprints (w 70lbs added)= approx. 100 ft x 6 Thursday 1/26 Neutral grip Chin- ups= 5/5/4/2/3/3/2 Lat Pulldown + Face Pull Superset= 60x10/40x860x10/40x870x10/40x1070x10/40x10 Standing Overhead press=45x12/55x10/60x8/60x8 Seated Shrug + DB Curl Superset= 70x10/20x1070x10/20x1070x10/20x10 30 min incline walk Friday 1/27 Squats= 135x10/165x8/185x6/210x5/230x3 and a half ish... Reverse Barbell Lunge= 95x8/100x8/100x8 Glute Ham Raises 8/10/12 4 Tabata intervals including: kettlebell front swings, kettlebell cleans, leg raises, push-ups, box jumps, fighting ropes Link to comment Share on other sites More sharing options...
itsjustrobbieok Posted January 30, 2012 Share Posted January 30, 2012 Nice lifts! Link to comment Share on other sites More sharing options...
zoe Posted February 2, 2012 Author Share Posted February 2, 2012 Monday 1/30 Bench Press= 45x10/65x8/80x6/95x5/110x4 DB Bench= 55x15/60x10 BB Row/Rear Delt Flyes Superset= 95x10/25x1095x10/ 25 x1095x12/25x12 BB Shrugs= 95x8/95x10/95x12/95x12 e-z curl bar= 40x10/40x12/40x15/50x8 cardio= 20 min arctrainer Tuesday 1/31 Box Jumps (3 1/2 ft)= 6/9/12 Bulgarian Split Squats= 50x8/ 50x10 Step-ups onto 1 1/2 ft box= 50x8/50x8 45 degree hyperextensions w/ 20 lb ball= 12/12/12 Hammerstrength machine crunches= 10x15/15x15/20x15 Hanging Leg Raises= 20/25/25 Cardio= 2 Tabata intervals including kettlebell front swings, kettlebell cleans, trx strap rows, push-ups, box jumps, fighting ropes, leg raises Wednesday 2/1 Since it was AMAZINGLY warm and beautiful outside I rode my bike to Druid Hill Park after work.There's a track around the lake that is about a mile long, also around the track are 3 different stations of "workout" equipment. ex: row machine, dips, pull-ups, etc.Soooo I rode 1.5-1.7 miles around the track then did a tabata at each of the stations. I did this 4 times which comes out to 4 tabata rounds and about 6 miles of cycling. Link to comment Share on other sites More sharing options...
jungleinthefrunk Posted February 2, 2012 Share Posted February 2, 2012 Hold up, DB bench....60lbs each arm or total!? Link to comment Share on other sites More sharing options...
John V Posted February 2, 2012 Share Posted February 2, 2012 Great efforts! Good work and congrats on you first contest! Link to comment Share on other sites More sharing options...
zoe Posted February 5, 2012 Author Share Posted February 5, 2012 total weight of both DB's. not THAT big yet. Link to comment Share on other sites More sharing options...
zoe Posted September 22, 2012 Author Share Posted September 22, 2012 It's been a while but just wanted to let people know that I've got my lifting blog up and running right here ----> http://www.powerliftingpinay.tumblr.com Link to comment Share on other sites More sharing options...
C.O. Posted November 2, 2012 Share Posted November 2, 2012 Nice, I just checked out your blog, i'll tweet it, maybe help you get some more views as well. -Dylan Link to comment Share on other sites More sharing options...
zoe Posted May 30, 2013 Author Share Posted May 30, 2013 Hey all! I know I haven't posted in here in FOREVER, but I had a little favor to ask. The apartment building I was living in had a fire a few weeks ago and my boyfriend and I are still trying to get back on our feet. Luckily no one was hurt and a friend has offered to house us. However, we still need some furniture and rent money! Any bit helps: https://www.wepay.com/donations/swole-island-refugee-fund-aka-keith-zoe-bryn-need-a-new-home Link to comment Share on other sites More sharing options...
C.O. Posted August 17, 2013 Share Posted August 17, 2013 How have you been? Did you guys get moved into a new place and doing alright again? Link to comment Share on other sites More sharing options...
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