"Mastering others is strength; mastering yourself is true power" (daY's Log)

[daYDreAmErX]

Hai guise

My other journal started on the wrong foot so I decided to delete it and start a fresh one with my goals, training and diet in it. I also decided to move it to this section where I know I can get more (and better) advices and less spamming.

For those who don't know me ( ), my name is Valerie. I'm 21 and I'm studying Political science at the University of Montreal. I also work in a gym as a supp rep (nothing to do with that here, on BBing.com).

My goals for this summer are to stay injuries-free, to get leaner and to improve my conditioning. Strength is really important for me, and I wouldn't jeopardize the quality of my workouts to simply lose weight or become a world class runner.

Here are some basic goals I have :
- Get down to 132 lbs so I can eventually compete in the 60 kg weight class.
- Deadlifts : 2x BW
- Squats : 1.5x BW
- Bench : 1x BW

These aren't impressive numbers but I know it's a start. So far, my 1RM are 225/165/125 @ 155 lbs and before I had some physical problems/injuries (will talk about that eventually).

:::: Past injuries ::::
Left knee, left hip, right shoulders, RC (right side), head problems (trauma + concussions... CNS tends to get fried quickly and easily. Will share more about that later).

:::: Routine ::::
I'm going to go back on a 5x5 routine. Made good gains with it last year but I'm afraid I'm starting with 1RM that are much lower and weaker this time. As long as I'm improve, I'm okay and happy with the numbers, even if they're conservative for now.

Cardio will be done on non-training days and will consist of HIIT followed by some cool-down on the elliptical machine.

:::: Diet ::::
I try to eat three solid meals a day with balanced proten/fat/carbs. I usually train early in the morning so I take some whey blend + fruits pre-workout and WPI + Gatorade powder PWO in addition to these three meals.

Well, I guess that's it

[OneCoolDude]

Whoo it's hard to keep up with all the moving, but hai Val, subbed!

[SoaringSwine]

Hai guise

My other journal started on the wrong foot so I decided to delete it and start a fresh one with my goals, training and diet in it. I also decided to move it to this section where I know I can get more (and better) advices and less spamming.

For those who don't know me ( ), my name is Valerie. I'm 21 and I'm studying Political science at the University of Montreal. I also work in a gym as a supp rep (nothing to do with that here, on BBing.com).

My goals for this summer are to stay injuries-free, to get leaner and to improve my conditioning. Strength is really important for me, and I wouldn't jeopardize the quality of my workouts to simply lose weight or become a world class runner.

Here are some basic goals I have :
- Get down to 132 lbs so I can eventually compete in the 60 kg weight class.
- Deadlifts : 2x BW
- Squats : 1.5x BW
- Bench : 1x BW

These aren't impressive numbers but I know it's a start. So far, my 1RM are 225/165/125 @ 155 lbs and before I had some physical problems/injuries (will talk about that eventually).

:::: Past injuries ::::
Left knee, left hip, right shoulders, RC (right side), head problems (trauma + concussions... CNS tends to get fried quickly and easily. Will share more about that later).

:::: Routine ::::
I'm going to go back on a 5x5 routine. Made good gains with it last year but I'm afraid I'm starting with 1RM that are much lower and weaker this time. As long as I'm improve, I'm okay and happy with the numbers, even if they're conservative for now.

Cardio will be done on non-training days and will consist of HIIT followed by some cool-down on the elliptical machine.

:::: Diet ::::
I try to eat three solid meals a day with balanced proten/fat/carbs. I usually train early in the morning so I take some whey blend + fruits pre-workout and WPI + Gatorade powder PWO in addition to these three meals.

Well, I guess that's it

Awesome. And for your numbers (225/165/125) what order is that in? I would normally assume squat/bench/dead, but that doesn't seem right considering what your goals are.

[Westside_Reflex]

hey val, good luck!

subbed

[daYDreAmErX]

Awesome. And for your numbers (225/165/125) what order is that in? I would normally assume squat/bench/dead, but that doesn't seem right considering what your goals are.

It's DL/Sq/Bench.

[HumanHorrorFilm]

Sub'd. Good luck with nailing those goals, although you should hit em no problem.

[daYDreAmErX]

June-1 (Cardio/Conditioning)

Stationary Bike
5 min warmup
5 min HI
2 min LI
5 min HI
2 min LI
5 min HI
2 min LI
5 min HI
2 min LI
5 min cool-down

>> Total time : 38 min
>> Calories burned : 397

Notes
Hai guise

That was a really good cardio session and I'm proud I did it considering that I'm not had a ****ty week, a ****ty night of sleep and a ****ty day. Well, now it's done

Can't wait to be back in the gym tomorrow !

Have a good day,

[daYDreAmErX]

Diet -
Meal 1 : 2 scoops UP 2.0 with fiber supplement, 3 caps salmon oil
Meal 2 : 6oz chicken breast, 1c green beans, 1c vegetables juice (all mixed)
Meal 3 : 350g FF plain yogurt, 2 oranges
Meal 4 : 2 cans tuna, 1c broccoli, 1oz almonds
Meal 5 : 1 scoop WPI, 4tbsp flaxseeds (powdered), 3 caps salmon oil

Water intake : 1 gallon

Good day, feeling much better with a clean diet. Woke up a little late so I didn't eat much but that's fine. Gym tomorrow.

[bigred90]

sub'd looken forward to it

[daYDreAmErX]

Whoo it's hard to keep up with all the moving, but hai Val, subbed!

hey val, good luck!

subbed

Sub'd. Good luck with nailing those goals, although you should hit em no problem.

sub'd looken forward to it

Thanks guys I appreciate the support !

[AllGenetix]

training journal ADD, it keeps moving! subbed, for now until it moves again

[terracotta]

subbed.

[daYDreAmErX]

June-2 (Workout A)

Squats (ATG)
60x5x1
75x5x1
90x5x1
105x5x1
120x5x1

Flat BB Bench Press
45x5x1
60x5x1
70x5x1
80x5x1
95x5x1

Power Cleans
45x5x1
55x5x1
65x5x1
75x5x1
85x5x1

Hyperextensions
BW+25x10x2

Decline Situps
BW+25x12x4

Notes
Morning guise

First early morning workout in two months or so, it's good to be back on the morning shift Had a good first workout on this 5x5 cycle, numbers are conservative but I'm okay with that - I have an idea where that's gonna lead me and I'm glad with the numbers I'm gonna put up in the next weeks.

Nothing much to say, just have to shower - eat - go to summer classes. I work this afternoon so it's a busy day for me.

val

[daYDreAmErX]

Diet -
Meal 1 : 2 scoops UP 2.0 with fiber supplement, 3 caps salmon oil
Meal 2 : 1.5 scoops WPI, 1 scoop Gatorade powder
Meal 3 : 1.25c Vector cereals, 1c skim milk
Meal 4 : 6oz chicken breast, 1c broccoli, 1tbsp EVOO
Meal 5 : 2 scoops whey blend, 4tbsp flaxseeds (powdered)

Water intake : 1 gallon + 1L during training

Trying to vary my carb source and add more fibers to my diet (close to 25g/day). Not counting the cals precisely, I'm just playing around and if the weight doesn't go down, I'll adjust in time.

[wala]

In on 1st page of new journal

Nice early morning workout Val

Goals seem good, you can definately get them!

[homelifter]

Good luck Val.

[5G]

great work!

why can't there be more girls like you in the US? that would be my dream gf

[Code_B]

hello, just found this. You powerclean more than I do. Looking forward to following along

[Westside_Reflex]

good work val

[daYDreAmErX]

In on 1st page of new journal

Nice early morning workout Val

Goals seem good, you can definately get them!

Thanks wala !! Long time no see !!

Good luck Val.

Thanks Jon !

great work!

why can't there be more girls like you in the US? that would be my dream gf

Sorry

good work val

Thanks West.

[bigred90]

June-2 (Workout A)

Squats (ATG)
60x5x1
75x5x1
90x5x1
105x5x1
120x5x1

Flat BB Bench Press
45x5x1
60x5x1
70x5x1
80x5x1
95x5x1

Power Cleans
45x5x1
55x5x1
65x5x1
75x5x1
85x5x1

Hyperextensions
BW+25x10x2

Decline Situps
BW+25x12x4

Notes
Morning guise

First early morning workout in two months or so, it's good to be back on the morning shift Had a good first workout on this 5x5 cycle, numbers are conservative but I'm okay with that - I have an idea where that's gonna lead me and I'm glad with the numbers I'm gonna put up in the next weeks.

Nothing much to say, just have to shower - eat - go to summer classes. I work this afternoon so it's a busy day for me.

val

very nice workout. Is this a ripptoes but with ramping sets?

[AllGenetix]

short, sweet, and effetive. great start to this log. now try and keep this one for at least a month!

[daYDreAmErX]

very nice workout. Is this a ripptoes but with ramping sets?

It's the 5x5 program designed by Madcow. Here's the link :

Bill Starr 5x5 - Linear Version for Intermediate Lifters

short, sweet, and effetive. great start to this log. now try and keep this one for at least a month!

Will do

[Code_B]

I noticed that you never acknowledged me

[daYDreAmErX]

I noticed that you never acknowledged me

Ohai

[bigred90]

It's the 5x5 program designed by Madcow. Here's the link :

Bill Starr 5x5 - Linear Version for Intermediate Lifters




Will do

o duh my bad. i didnt realize he had power cleans in his routine

[daYDreAmErX]

o duh my bad. i didnt realize he had power cleans in his routine

Actually Madcow recommends Pendlay rows and incline or OH press... I'm going with power cleans and push presses intead. You could also substitute deadlifts by high pulls.

[daYDreAmErX]

In my first posts I said I had some "head issues", here's what I have for those who are interested. It's not a common injury, I was suppose to have a surgery but I had problems with the pre-op medication.

Intracranial hemorrhage

It's not a big article with a lot of scientific sh*t but it gives you an idea what I'm going through (and what I've been dealing with for the past few years).

[Code_B]

In my first posts I said I had some "head issues", here's what I have for those who are interested. It's not a common injury, I was suppose to have a surgery but I had problems with the pre-op medication.

Intracranial hemorrhage

It's not a big article with a lot of scientific sh*t but it gives you an idea what I'm going through (and what I've been dealing with for the past few years).

yikes the link said its from a burst blood vessel. Does it reoccur or is it something that doesn't go away?

[daYDreAmErX]

yikes the link said its from a burst blood vessel. Does it reoccur or is it something that doesn't go away?

Well I had some meds that were used to make sure the blood keeps circulating properly and the surgery was about drilling a little hole and draining the blood out.