Liz's Little 500 by '07 Log

[FormicaLinoleum]

too bad about the injury, rock gardens are sometimes a bit intimidating... the worst injuries tend to be the most silly ones

Yeah, like when you come to a stop on purpose, but then can't disengage your cleat and just fall over! (Of course, that happens to my riding buddy, never to me )

[fredrikw]

Yeah, like when you come to a stop on purpose, but then can't disengage your cleat and just fall over! (Of course, that happens to my riding buddy, never to me )

he he, yeah... but you know, there are two types of cyclists, those who have done one of these crashes and those who will

[FormicaLinoleum]

Thursday:
Went to the gym, but I can't find my sheet, so I don't know exactly what I did. Here are the bits I can recall:
Deadlifts: 85 x7, 135 x6, 175 x5/5
Incline Dumbell Press: 25 x7, 35 x5/5/6
Rear Delt Row: 45 x7, 80 x?
One-Arm Dumbell Row: 25 x7, 55 x5/5/5
Wide-Grip Pullup: -100 x7, -60 x?

Sunday:
Short, easy road bike ride with K. It was maybe an hour, with a very easy pace.

Tuesday:
Squats: 85 x8, 165 x2/2/3
Calf Press (one leg at a time): 130 x11, 190 x11/11/11
Barbell Bench Press: 45 x8, 90 x5/5/3
Push Press: 45 x7, 65 x3/3/3
Cable Row: 55 x7, 115 x5/5/5
Lat Pulldown: 55 x7, 105 x4/4/3

After that slump I had, I am now feeling pretty good. Thurs-Sun I am going to be on a camping trip with friends, so I'll be doing some hiking but no gym or biking.

[Jonathan]

Squats are moving up well Liz

Jonathan

[FormicaLinoleum]

Squats are moving up well Liz

Yeah, the periodization has been a little messed up/interrupted by vacations and visits from my parents and so on, but I like it! Very soon I'll be maxing and then I'll be able to update my squat on the tables (and will be over 200kg total).

[vectoranalysisgo]

yeah, seriously- you're about to kill me on the squatting ever since I kind of hung back to focus on my form- you're probably at a better 1rm than me already! and you already kill me at benching- yikes.. I can only eek out about 3 reps at 90 these days. keep up the nice work! I only hope I can catch up to you on the bench- maybe next week when I max. (ha!)

[FormicaLinoleum]

yeah, seriously- you're about to kill me on the squatting ever since I kind of hung back to focus on my form- you're probably at a better 1rm than me already! and you already kill me at benching- yikes.. I can only eek out about 3 reps at 90 these days. keep up the nice work! I only hope I can catch up to you on the bench- maybe next week when I max. (ha!)

Hmm, I am going to have to work really hard to try to keep the tiny bit of lead I have right now.

You still have me well beat at deadlift, though! That one is my weakest--I definitely need to bring that up. Perhaps I will do periodization on DL next.

[Jonathan]

I think that you ladies need to have some sort of online powerlifting competition - it worked wonders for me, Michael and Joe C in the early days - we were making pbs almost all the time!

Jonathan

[FormicaLinoleum]

I am a little behind.

I was camping on Thurs 7 Sept through Sun 10 Sept, so no gym or biking. I did go for hikes on Fri and Sat. Both were about 4-5 miles, but the Fri one was much easier terrain.

Back in Baltimore...

Monday (11 Sept):
Mountain bike ride. I was feeling tired and rode pretty crappily. It's already a rush to get a ride in before it gets dark. Soon we won't be able to ride in the evenings.

Tuesday:
Squat: 85 x7, 165 x2/2/3
Chest Dips: -60 x6, bw x1/2/1
Power Hang Cleans: 45 x5, 85 x4, 65 x5/5
Barbell Bent-Over Row: 65 x7, 120 x3/5/4
Narrow-Grip Chinup: -80 x7, -40 x1/2/3

I had to drop the weight on the hang cleans to work on form. I got in the habit of swinging the weight out on the way up, and I need to work on stopping that and pulling it straight up.

Thursday:
Deadlifts: 85 x7, 135 x6, 175 x5/5
Calf Press (one leg at a time): 130 x11, 190 x11/11/11
Incline Dumbell Press (weight per dumbell): 20 x7, 35 x5/6/5
Rear Delt Row: 45 x7, 80 x4/4/4
One-Arm Dumbell Row: 25 x7, 55 x5/5/5
Wide-Grip Pullup: -100 x7, -60 x3/3/4

And now I am about to go to the gym again.

[Frostfire]

I was camping on Thurs 7 Sept through Sun 10 Sept,

Sounds nice, where did you go and did you take any pictures?

[FormicaLinoleum]

We were in Cunningham Falls State Park, in the Catoctin Mountains. I did take pictures, but they are all of my friends hanging out at the campsite, none of the trails.

I'll look through my photos and see if there are any worth posting.

[FormicaLinoleum]

I need to update more frequently!

Thursday, 21 Sept:
Deadlifts: 85 x8, 140 x8/8/8
Incline Dumbell Press (weight per dumbell): 20 x7, 35 x6/6/5
Rear Delt Row: 45 x7, 80 x5/5/5
One-Arm Dumbell Row: 25 x7, 55 x5/5/5

This night I had band rehearsal and had to be fast, so I had to skip calf press and pullups.

Tuesday, 26 Sept:
Squats: 85 x8, 155 x5/5/5
Barbell Bench Press: 45 x8, 90 x4/3/2
Push Press: 45 x7, 65 x3/3/4
Cable Row: 55 x7, 120 x4/4/3
Lat Pulldown: 55 x7, 105 x4/4/3

This evening I had to rush so that I could go get my residential parking permit. I have been having to rush a lot of workouts!

Sunday, 1 Oct:
Deadlift: 85 x8, 150 x7/7/7
Calf Press (one leg at a time): 130 x10, 190 x11/11/11
Chest Dips: -60 x7, bodyweight x3/2/2
Power Hang Cleans: 45 x5, 70 x5/5/5
Barbell Bent-Over Row: 65 x7, 120 x4/5/4
Narrow-Grip Chinup: -80 x7, -40 x2/2/2

I had a great bench day a couple of weeks ago, but haven't done as well since then, unfortunately.

[FormicaLinoleum]

I have been pretty lax in my posting lately. I have missed a few workout sessions because I have been working late a lot and have missed a few days at the gym. But I do have at least a couple of workouts to post. I am hoping the busy-ness is over at the office and I can get back to my regular schedule.

Now that fall is pretty much here, biking in the evenings is over. There's not enough light after work now. (The parks where we bike all close at sunset.) So I will be getting in one mtn bike ride on the weekends. K and I are going to start roller skating--that will be on the weekends as well. I might have to change my gym schedule.

I am also changing my diet. I am going to eat much more fruit and raw veggies. Morning will be a fruit/almond milk smoothie, lunch will be some cooked bean/grain/veggie dish, dinner will be based on raw veggies, and snacks during the day will be fruit, raw nuts, and raw bars (like lara for now or vega once I can get them).

So we will see what happens. I'm going to have to fiddle with my diet a bit to make sure I get enough calories... right now the amount I was planning to eat today comes in at just over 1200 so I really need to add to it. 1500-1700 would be great for me.

[vectoranalysisgo]

liz- roller skating? like with traditional skates, or inline skates?

good luck with the diet changes- I struggle with that immensely. I love fruits and veggies, but I never buy them/prepare them often enough.. and my husband hates veggies so it's tough to make dishes we both like because we always like to cook dinner together.. I am somewhat inspired by your post here to get back to a more concerted effort at raw veggies and more whole fruit.. I am very much a starch/carb vegan.. anyway, right on!

[FormicaLinoleum]

Okay, I am finally logging. I have 6 workouts to post!

Tuesday, 3 Oct:
Squat: 85 x7, 155 x5/5/5
Incline Dumbell Press (weight per dumbell): 20 x7, 35 x6/6/6
Rear Delt Row: 45 x7, 85 x5/4/4
One-Arm Dumbell Row: 25 x7, 55 x5/5/5
Wide-Grip Pullup: -100 x7, -60 x4/4/4

Sunday, 8 Oct:
Squats: 85 x7, 155 x5/5/5
Calf Press (one leg at a time): 130 x10, 190 x11/11
Barbell Bench Press: 45 x8, 90 x4/3/3
Push Press: 45 x7, 65 x3/3/3
Cable Row: 55 x7, 120 x5/4/4
Lat Pulldown: 55 x7, 105 x4/4/3

Tuesday, 17 Oct:
Squat: 85 x7, 155 x5/5/5
Calf Press (one leg at a time): 130 x10, 190 x11/11/11
Chest Dips: -60 x7, bodyweight x2/1/3
Power Hang Cleans: 45 x5, 75 x5/5/5
Barbell Bent-Over Row: 75 x7, 120 x4/4/4
Narrow-Grip Chinup: -80 x7, -40 x3/2/3

Thursday, 19 Oct:
Deadlift: 85 x8, 150 x7/7/7
Calf Press (one leg at a time): 130 x10, 190 x12/11/11
Incline Dumbell Press (weight per dumbell): 20 x7, 40 x2/2/1
Rear Delt Row: 45 x7, 85 x4/4/4
One-Arm Dumbell Row: 25 x7, 55 x5/5/5
Wide-Grip Pullup: -100 x7, -60 x3/3/3

Sunday, 22 Oct:
Squats: 85 x7, 160 x5/5/2
Barbell Bench Press: 45 x8, 90 x5/4/2
Push Press: 45 x7, 65 x3/4/3
Cable Row: 55 x7, 120 x4/4/3
Lat Pulldown: 55 x7, 105 x4/4/3

Thursday, 26 Oct:
Front Squat: 45 x7, 65 x5, 85 x5, 95 x5
Calf Press (one leg at a time): 140 x8, 200 x8/8/8
Chest Dips: -60 x7, bodyweight x4/2/3
Power Hang Cleans: 45 x5, 75 x5/5/5
Barbell Bent-Over Row: 75 x7, 120 x5/5/4
Narrow-Grip Chinup: -80 x7, -40 x3/4/4

We have added front squat. Today was our first time doing them so we were trying to get used to the feel.

The change in diet is going pretty well. I am eating far more fruit and raw veg than I used to, and less processed food. I am pretty happy about that. In fact, now I am feeling like I am eating too much fruit and I think I am going to swap one of my daytime fruit snacks with a veg snack (like carrots or bell peppers with some kind of homemade dip).