In Love with the Struggle

[t.willou]

Alright, this is my second attempt at a log. The first one failed miserably because I got crazy busy and didn't have the desire to keep up with it. I'm going to keep this one real simple, hopefully ensuring more consistency.

My goal is to cut some major weight this winter. Soccer isn't my passion anymore, but I plan on playing at a high level this summer. Being leaner and in shape going into season will give me an edge. I'm trained as a keeper but want to play more of a field position this spring. Why not?

My goal is to walk into spring season and be that chick everyone is like "dayum". Strength is where I excel, but I'm working on getting my running back to where it was. I ran a 27km (~14mile) trail race in the summer, but since then I've slacked with my CV training. I'm doing the same race in the summer and want to beat my time. Unfortunately, at that distance, I lose speed, so I need to find a balance between CV endurance, muscular endurance, speed and agility. It's a tough balance to find but we'll give it another go.

I'm not comfortable in my body at this point. My ultimate goal is to be ok with my body, regardless of size, but that is definitely a work in progress.

I'm working with a coach right now who is assigning macros, cardio and a training program. We've been working together for about 2 months, but I've been a terrrible client. I started with him mid-way through my university soccer season (traveling every weekend w/ a lot of team meals = inconsistency), then had a couple deaths in the family, then hit final exams - so in the two months, I haven't made much progress due to my own lack of dedication.

So, current macros are:
Training days: 45F/120C/190P
Off Days: 45F/85C/200P
Refeed: 40F/200C/150P

Cardio is at:
1 x LISS @ 350cals +
3 x MISS @ 450cals +
1 x HITT @ 15s sprint/45s jog x 15 w/ 15min warm-up/cool-down

For training, I'm lifting 5x/week:
Upper Superset day
Lower Superset day
Chest/Tri Hypertrophy
Back/Bi Hypertrophy
Lower Hypertrophy

Well, here we go. Hopefully I can keep this guy updated and interesting. I've been involved in athletics my entire life and started lifting in grade 11/12 in order to be a competitive athlete. Soccer has been amazing to me, but it's time to turn my passions elsewhere. Here's to a solid and successful 2013.

[t.willou]

Dec. 15 – Chest, Delts & Triceps (Hyperthrophy workout)

Warm-up & Shoulder mobility

1. Flat DB Bench 3 x 12-15
40lbs x 12
45lbs x 12
45lbs x 12

2. Incline Flyes 2 x 20
25lbs x 20
25lbs x 20
*With these, I kept tension high through the entire set by fully finishing the concentric portion and keeping the eccentric slower and controlled. Effing painful.

3a. Cable Crossovers 2 x 15-25
10lbs x 20
15lbs x 18

3b. Dips (assist.) 2 x 20
-90lbs x 20
-80lbs x 20

4. Landmine Shoulder Press 3 x 12-15
bar + 20lbs x 15/side
bar + 20lbs x 12/side
bar + 20lbs x 12/side

5. Dumbell side-laterals GIANT sets - 3 triple drop sets sets x 15 reps each
12.5lbs x 15 --> 7.5lbs x 15 --> 5lbs x 15
12.5lbs x 15 --> 7.5lbs x 15 --> 5lbs x 15
12.5lbs x 15 --> 7.5lbs x 15 --> 5lbs x 15

PAINFUL SHIAAAT

6. Cable Extensions 3 x 15
12.5lbs x 15/
15lbs x 15/
15lbs x 12/

7. Flat DB Skull Crushers 2 x 12-15
20 x 15
20 x 15

Cardio Circuit x 3:
Jacob's Ladder - 5min
400m run <2min
Jump rope - 1min
= 467cals


**I usa a Polar HR monitor to estimate energy expenditure**

Notes:
That circuit is ruthless but it burns cals sooo fast. This was a decent workout. I needed to just get in the gym and spend some solid time, as I haven't been able to do so during exams.

I've had so much going on with work, school and recent family deaths that finding time for myself has been difficult. I finished exams on the 14 though, so I'll have lots of time to do what I please (part of the reason I'm starting this log!) Anyways, as time goes on, I'll figure out a solid format for this here log, what I am going to post and hopefully how to get pics/videos uploaded for your entertainment!

Cheers!

[texicus]

in on new nut misc chick log.

[t.willou]

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This is where I train. I don't know how to get the pics to show up without the link, but I love this place. University athletics have been good to me!

Edit: The last picture is a picture of my dog. He's my fur-baby, and I love him.

[t.willou]

in on new nut misc chick log.

I've been around, but not overly active. But thanks for posting, lol. It's lonely up in here.

[t.willou]

Alright, alright. Today was super chill, as I am done exams. I woke up around 9, then bummed around the house until ~11. Took the dog for an hour walk in the coulees (I'll get a pic up). I love walking there and it was so nice out!

Following that, I went to the uni to gym and hit back! Here's how it went:


Day #4 – Back/Pull

1. One arm Dumbell Rows – 3 x 10-15
50lbs x 12/
55lbs x 12/
60lbs x 10/
60lbs x 10/
60lbs x 10/

2a. Underhand Wide Grip Pulldowns - 2 x 12-20
90lbs x 15
90lbs x 15

2b. behind the neck wide grip pulldowns – 2 x 12-20
70lbs x 15
70lbs x 15

* My forearms were the limiting factor here. They wouldn't allow me more reps, so I may opt for straps next time. **

3. Close Grip Cable Rows - 2 x 10-15
120 x 12
120 x 12

4. Ez.Bar Pullovers - 2 x 10-15
50lbs x 12
50lbs x 12

5a. Dumbell Bent-Over Rear Delt flyes - 3 x 15-20
15lbs x 15
15lbs x 15
15lbs x 15

5b. Reverse Peck-Deck Flyes – 3 x 15-20
50 x 15
50 x 15
50 x 15

** Both exercises were done with a emphasis on TUT. BURNNNN.

6. Dumbell Curls- 2 x 10-15
20lbs x 15
20lbs x 15

7a. Cable Hammer Curls - 2 x 10-15
30 x 12
30 x 14

7b. Concentration Curls – x 15
10lbs x 15/
10lbs x 15/
** Again, I focused on keeping the muscle unter tension here.

8. Trap-bar Shrugs - 2 x 15-20
Bar + 90lbs x 30
Bar + 90lbs x 20
** Held the top of the mov't for 2 sec. Awe yeah.

I hit up work after this lift, then went back to do some more work in the gym with a buddy.
We didn't do anything worth noting other than some...

DEADLIFTS!
145lbs x 12
205 x 8
230 x 6
245 x 4
245 x 4
265 x 2 PR

+ some light squating and shoulder work.

The DL PR felt awesome! Makes the hrs spent worth it.

I'm going to start putting some more pics up, of food and random shiiat.

Marcos for the day were:
50F/125C/189P