"The only thing setting your limits is how hard you’re willing to work - I know you can do whatever you decide to"
Bench Press: 45x10, 65x5, 75x6, 3x8x55 (60%)
Incline DB Press: 3X8X12# DBs
Plank: 3X60 seconds
Squats: 45x5, 3x5x88 (Super light day)
Cardio: 30 minutes, elliptical
Food, water, and sleep goals met :) Not pictured is my dinner, which was potato & leek soup + a green salad.
Date night outfit :) Feeling pretty fancy. Went out to see “When Jews Were Funny” - a sweet documentary about Jewish comedians through history & of course, we followed it up with a trip to Caplansky’s for smoked meat <3
Our stove has been broken since Tuesday, so this week has been filled with questionable meal choices (nutella sandwich for lunch, vodka + popcorn for dinner…) and I’m hoping the landlord brings us a working stove soon :( Tomorrow wraps up birthday celebrations, and hopefully by Monday I’ll have a working stove & some semblance of meal plan for the week.
Yay! I did it :D 200 lb Birthday Squat! Followed by more squats & then lunges with chains. Then had dinner with some great people :3 <3
Video is here
Time to start chasing my bench & DL goals :) In fact, I’d like to get my deadlift back up to where it was (and beyond!). Feeling pretty good though :)
Kind of in love with this song.
Need to finish my paper tomorrow & am leaning towards doing some cardio & presses to feel better (hate sitting all day…). We’ll see :)
My mom bought me these fancy black heeled leather boots and all of a sudden I feel fancy. I kind of want to buy some black nail polish & get all dolled up this weekend for birthday celebrations…Friday night I’m going out with the lifting crew to dinner, Saturday night James & I are seeing a documentary at Bloor Cinema & then some drinks and dancing at this cute swing/blues bar <3 Sunday morning I’m having brunch with friends. The following weekend we have plans to have dinner at this fancy Italian restaurant & then catch the Toronto Symphony Orchestra at Roy Thompson Hall (dinner gift card & tickets a gift from my roommate :D). It’s nice to finally have time to indulge in my live-music, good entertainment, food & cocktail-loving Toronto self. My hair has grown like 3 inches in 8 weeks just from all the sleep I’ve been getting…
I feel like I’m alive, truly & completely for the first time in my adult life.
While my friend and I were having a discussion yesterday she asked me “But why do you want to lose weight?” and I sort of found myself at a wall. My first response was, so I can be more competitive in powerlifting in the 72kg weight class…but aside from that, I feel good. I think losing weight (fat) will make me a better athlete & generally make me feel more able & empowered. The confidence & love for life and all it has to offer is already here. It’s the difference between taking a course because you really want to learn versus having to take a course…I feel like my relationship with health & fitness is the former. I enjoy lifting weights and eating healthy simply because it makes me happy & gives me some purpose and another dimension of myself to explore. The fat loss is kind of just a side effect of lifting & eating healthy consistently.
So there’s your word vomit for today. I’m in a good head space lol
Super BLT made with:
- fresh olive bread from the bakery
- 3 slices nitrate free bacon
- dubliner’s old cheddar
- baby spinach
- roasted garlic mayo
Greek yogurt, apple and the rest of the tomato on the side.
I was at the mall today briefly and was tempted to get mall food court food…but then I remembered my cooking/kitchen game is unreal and way better for my pocket (and body).
Back is a bit sore today from Deadlifts. Looking forward to bench tomorrow :)
Lifts - 11/6
Crappy Deadlift day :( only got four reps on my 5+ day. Never leaving my coffee until after my workout ever again, and the poor night sleep I had probably didn’t do anything to make the situation better.
Food was good. I can fit in one tighter notch on my lifting belt. You win some, you lose some. If things don’t get better next deadlift day, I’ll consider deloading by 10lbs or so next cycle and boosting accessory work.
Breakfast: 2 eggs, 2 slices of toast, 3 slices of nitrate free bacon, sautéed spinach and mushrooms + a bit of aged cheddar (so good). Seasoned with paprika, black pepper and Garlic Salt.
Lunch/post-wo: 2 lean Italian pork sausages, peas steamed in a butter sauce (1.5 cups or so).
So I’ll admit, I didn’t reach my workout/clean eats goals for Hot-tober, though I did manage to lose 5 lbs and keep it off. Even though the last two weeks have been fairly sticker-less, the whole calendar in a prominent location made me feel more accountable. Yay for feeling like I’m moving in some kind of positive direction :)
Doing it again this month and calling it move-ember :) except instead of putting a sticker on, on the days I don’t eat so well/fail to workout I have to remove a sticker. Boyfriend says this may work as a better strategy. Aiming for another 5 lb loss over the month, 3 workouts/week and one “cheat” day per week. By cheat day I mean mostly one meal eaten out or a little more calories than usual (not that I’m counting really). Clean eats just means to me eating home cooked meals and generally avoiding pastries/muffins/cakes/deep fried stuff etc. I do eat bacon and eggs every morning, and I probably eat about an 800 calorie breakfast. If I don’t I get pretty cranky :P middle photo is some chicken Parmesan I made for lunch this week, over some baby spinach. Lunch this week will be a rice bowl with spinach, onions, and hot turkey sausage :)
I have started a collection of really awesome easy to prepare/ nutritious recipes that I promise to share on this blog at some point. Born and raised in a very multicultural Toronto, I love a tasty variety of foods. I totally can’t do the egg whites and tuna 6x a day or even the same thing for the whole week…and it’s nice that I’m realizing now you can still have variety, tastiness, and nutrition all in your diet. Especially when your goals aren’t to be stage-lean for a figure comp. I just want to get stronger, while slowly losing some chubs over the next while.
I am so glad I started lifting…it’s just a much nicer psychological place to feel like I’m building myself & growing, and working towards a goal that doesn’t really have anything to do with “losing” or becoming “less”. I think I would’ve given up a long time ago if all that was motivating me was a smaller jean size. It is even more awesome to have found some wonderful friends to lift with, who motivate me with their awesomeness and support <3
Even though I’ve only managed to get to the gym twice in the past week, both workouts have been productive. I got three more reps on my bench 5+ set last day, and 7 reps on my squat today (same as last cycle, but looking less squat-morningish). I am able to keep my torso more upright :)
I really want a 200lb squat for my birthday… Nov. 15th @ Torque will be my moment of truth :P dreaming big…
Omnomnom lunch - arugula salad topped with cheddar cheese, grape tomatoes, hemp hearts, green onions, cucumbers, and ranch dressing. Whole grain tortilla with baba ganouj to dip :) yes I eat straight from the container…
It’s been going well :) Actually pretty surprised at myself. About a week and a half in and I’ve lost about 3 lbs eating probably 1800-2000 calories per day. My goal at the end of the month is to sit at around 195lbs (5 lb loss in total). Slow & steady is good for my metabolism and lifestyle.
I find it entertaining how I’m eating more bacon than I have in my entire life, and I’m able to “lose weight”. I’m also eating waffles for breakfast sometimes as well (whole wheat high fibre variety). Lunches have been salads which are fairly easy to throw together. I cooked about 2 cups of lentils & then separated them into 1/4 cup servings I can just toss in when I need them. I also bought some hemp hearts & cheddar cheese to add a bit more protein. Dinners have been something homecooked and fancy - this week is Chicken Marsala with green beans. On workout days I generally eat the same, I just add a protein shake with greek yogurt + almond milk.
Training-wise, I feel like i’m getting in the groove. About to start Cycle #2 of 5/3/1. :) Squats are feeling much better, and I’m finding it easier to get my ass to the gym (They repaired the steam room in the ladies changeroom - even more incentive!). 45 minutes seems to be the optimal length of my workouts, and I’m usually leaving sweaty, warm, and tired out by the end. I’ve also been going for short walks in the morning with the dog, which has been really lovely as well.
I feel like I’ve got my life fairly under control for the first time in a while. I think this month-long staycation is what I needed to reset & balance.This whole year has been a blur, and I think my “too busy to workout and eat right” was a sucky attitude . Since the beginning of the summer I’ve made several life decisions to decrease my workload so I can actually have some time to rest & reset. It means that I can’t blow tons of money this month on frivilous items (new clothes, new boots etc). It means that maybe I sacrifice a bit of social drinking time for a good night’s rest. It means maybe I spend a bit more on groceries because I’m eating a lot of fresh food. All of the above may make me a little less social perhaps, but a lot happier & healthier. Better for my bank account, and better for my body.
About to jump in the shower & start a long day of studying for my midterm next week. Stoked to get my paper back, and hopefully I did well!
Happy Hump Day :)
Lifts - Oct 12th
Pretty solid workout today :) Lifted at Torque with James:
Deadlifts - 135x3, 155x5, 135x3x3
Squats - 45x5, 65x5, 95x5, 120x5x3 (These are looking much better. Focused on my breathing and did the last set belted, just again to keep everything consistent for my heavy days)
Prowler - 2 Plates x 15m x 3 (Yup, legs were totally destroyed…)
Food wise things went great. Thought I ate a lot today, but when I actually added it all up it was just about 2200 calories, which I think is right on the money for a workout day :) - Sodium is a little eeesh, but I’ve been drinking lots of agua + got my sweat on.
I’ve been trying to eat less meat (but still high protein) mostly because of $$$ and time. I’ve been having this really tasty salads for lunch with lentils thrown on top, and they keep me pretty full. Tonight’s dinner was a fairly simple grilled cheese on 12 grain + a green salad.
In contrast - for lunch I had two servings of the Pork Tenderloin in a mustard cream sauce, roasted carrots, and a one-bun pita with a generous amount of baba ganouj. Breakfasts was 2 eggs, 3 slices of bacon, 2 slices of 12 grain bread, 1 glass of chocolate milk, and a cup of sliced cucumbers to much on.
Yesterday was a “cheat” day and so will tomorrow - Thanksgiving! :D I’m pretty excited.
Time for beauty sleep B-) Time to grow…