It's been a minute, I don't deny that. I have been so busy with this group project (80% of my grade) bc my classmates don't like to do their parts. I wish I had something to share, but life and my workouts have been pretty bland. Here is what I do have though.

I am going to go see Steve (the dj that played when we were texting) a few times this month, that should be fun. One of the parties that he is playing at is kind of hippy-ish and weird, but there are around 20 DJs there so it should be fun.

My hang cleans are at a max of 155# now. Kind of big news I suppose, especially given that I am weighing in at 130ish. My bench is at 225# for a max of 5, for almost full range. I hit 185# for 12 reps today, and that hurt! I've been front squatting like crazy and I think I prefer those over back squatting.

Your dad is getting so much stronger and stable! I am starting his power phase this coming weekend.

My triathlon is coming and I dont think I am ready for the swim portion yet, however, my bike and run are both pretty strong right now. Good news I suppose.

I know it's been a while since I posted. Seriously swamped, but I should be good now. Sorry.

Dear Minh,
You suck at life.
I'm gonna keep updating whether you do or check this or not. so HMPH.
Thursday night I did a spin class at the gym I've applied to. They have an awesome studio where the back wall is a giant garage door so they open it up during class and you can look out at the mountains and feel the breeze. It's pretty cool.
Friday night I did a sports yoga class at the same gym. It was alright... not what I was expecting and I wasn't a fan, honestly. But hey, at least I tried it. I know they have a couple different versions so I'll have to give a different time/class a try.
Today I'm gonna head to the gym and attempt a weight circuit workout. Hopefully it works out well, I'll post what I did after I actually get my ass to the gym :)

UPDATE

Friday- 2.5 hours of beach volleyball
Saturday- total body weights circuit with my roommate!
Sunday- 4 mile hike up this state park by our school.

Eats haven't been too exciting... we took our other roommate out tonight for her birthday dinner to this great place in town. Then I kinda came home and ate peanut butter........ oooops! I was craving it SOOOO bad so I gave in. lol. STOMACH ACHE NOW!
But I got some serious color this weekend (I'm kinda burnt....) so that was awesome.
I've been feeling better which is exciting. I have a doctors appointment on Wed. I hope he's good and can fully diagnose me and get me on the right treatment plan.
My mom is now convinced that is what has been going on for the past million years and that if we get on the right meds i'll feel like a completely new person. I realllly hope this is it and I just wanna have Lyme so that I can get treated and be all healthy and normal! Lol but for realz

MISS YOU!

Niiiice! Bike sounds awesome. I'm glad you are happy with it and that the wheels worked out.
YOU HAVE GOT TO TRY BUFFALO! It is the best. Way better then ground beef. Get some. Now.

Last night I made this shepards pie type thing. I used ground turkey, carrots, onion, and bell pepper in the filling and the top was mashed cauliflower (instead of the traditional potatoes). I wish I had added tomato sauce/paste to the filling, next time I will have to.
Then I was craving chocolate but didn't have chocolate chips only cocoa powder. So I made up this recipe for what I thought would be chocolate cookies but they ended up being brownies. Really hit the spot though, SUPER chocolaty and gluten free of course. Sweetened with applesauce and a TINY bit of stevia.

The burgers sound amazing. I have never made buffalo before so you got me there.

I tried out my new bike setup briefly yesterday. Simply amazing! I got up to 20mph as a new cruising speed and hit 25mph effortlessly on flat road, in my saddle so I wasn't even hammering down on the bike. On top of that, accellerating was half the work of what it used to be. These wheels weight over 1000 grams lighter than my old ones. Cray. My new aero position (which can be seen on FB) is also nice, but it could be a tad more aggressive. I'll be playing with that over the next few days :)

FOOD!

Okay, so I made buffalo burgers for dinner last night. I just wanted to take a moment to brag a little. They were delicious. Cooked perfectly and juicy and yummies!
I added onion powder, garlic powder (LOTS), some cumin and turmeric, and chili flakes. Awesomeness.
:)
Cooked 'em in the oven on 375 to perfection.

Yeah, i'm thinking of doing a track warm up (like i did in track... not using a track)
so running, butt kicks, high knees, side runs, bounding/skipping

First Circuit... I don't wanna do box jumps. It's supposed to be a 5 out of 10 workout so hmm.. maybe single leg squats? (w TRX?) Or IDK something else?...

Circuit 2 i like changing that to upper body. I'm thinking:
MB pushups
deadlift to row
TRX shoulders
Single leg KB bicep curl to shoulder press to tricep extensions
(do you think there is too much shoulders in this circuit???)

Circuit 3: core and balance stuff
Superman stars
4 jump squats to 4 mountain climbers
Caterpillar
F-B lunges with rotation

Cooldown is gonna be three easy laps around the parking lot and then a bunch of stretching

I read through the workout and here are some thoughts.

For the warm up, maybe dynamic stretches such as kickers, butt kicks deep lunges w. rotations ect.

For the first circuit, you have all power and explosive except for the F/B lunge, perhaps sub out for something else, maybe box jumps?

Second Circuit, I am not sure what you were aiming for. Maybe you should do an upper body circuit, similar to the first circuit which was all lower.

Third Circuit, I really like the row to kick back idea, but think about what you row vs what you can kick back. Huge difference right? Maybe tweak the idea a little. I love the use of the ladder in there. Maybe use this time for agility and core?

That's my take and how I normally structure a workout. Oh and one more thing, have the people partner up and work together. There are a ton of exercises that people can do w. groups of 2s and 3s. I'll let that thought sit for a while and see what you can come up with. Here is one to get you started:

Lunges w. rotation TOSS! They can both do it and take turns.

Okay so today we warmed up with suicides. Then there were 3 different circuits repeated 3x each with 5 exercises (didn't fully it make through last circuit- only 2 rounds because we ran out of time). We did exercies like stair runs, lunges, kb swings, step ups, resistance band bicep curls, ring rows, pullups, star jumping jacks etc.

They have boxes/steps (not as wide/big as ours), free weights, resistance bands, jump ropes, lots of medicine balls, kb, rings... i wish they had ropes!

Here is what i was thinking-

Warm up: IDK! I want something fun but i'm not sure what to do...

Circuit 1: 45 sec for each exercise
KB swings
side-to side jumps over a barrier
front to back lunges with rotation w/ a MB
jump rope

Circuit 2:
Caterpillar (where you start standing then walk hands all the way out as far as can and come back in)
Jump lunges
TRX shoulders (I think they will let me use the TRX- i think i saw one- if not i'm thinking frontal to lateral raises? kinda boring i know)
mountain climbers

Circuit 3:
MB pushups
supermen stars
bent over row to kickback
ladder (if they have one... not sure they do) if not I need some other fun cardio one...

If time: abs circuit of bicycles, toe touches, up down plank

stretching cooldown.

Thoughts? Would reallly love your help. This kinda matches what we did today... not sure how i could make it different so that it's really unique but awesome.

Yo yo yo, I'm back in the DMV

Just seeing if you check this thang ;)

LEGS!!

Ok, so here is what Zak and I did, not much but it was enough to kick our asses.

Power Cleans
95# x 8
95# x 8
105 x 6

Romanian Deadlift (RDLs)
135# x 12 x 3 sets

Front Squat in Smith Rack
135# x 10 x 3

Heavy KB Swing to Box Jumps
30 sec ea
Paired with TRX SL Lunge (So while one person is swinging and jumping the other is lungeing)
30 sec ea.

Quad Burnout
80# x 15
80# x 15
80# x 12 --> 60# x10 --> 40# x 10 (drop pyramid set)

The cleans and RDLs and Front Squats recked us the most. Since it was a joint workout, I had to make sure to hurt him just as much as he was going to hurt me. Mission accomplished, we are both suffering!

I like sauerkraut as well, I didn't realize it was good for you though. Yippee!

More good news. Remember when I told you I closed down my Credit Card bc I didn't think I would need it and that it would only get me in more trouble? Well I applied for a new one and I got it in the mail today when I got home! Also, my vest should be delivered by weds! This is such a fun toys jam packed week! Wheels, card, vest! Yay!

I foam rolled today as well. It was near unbearable. Excruciating, but I enjoyed it...strange. My entire lowerbody was hurting, even my soleus, which cramped up bad during the TRX Lunge/Swing/Jump sequence yesterday. Oddly enough, I have to say the pain was welcomed and strangely enjoyable!

Wheels!

 And here they are on the sellers bike:

Sufficiently murdered my upper body today.

Along with not being able to walk tomorrow…. well, I just fully won’t be able to move. Killed upper body, especially chest.

I could barely wash my hair when I got home from the gym.

Good thing tomorrow is a rest day! Might need to do some yoga though to stretch out. I’m pretty sure it’s been almost 3 weeks since hitting any upper body last! I have definitely lost strength in my upper body! My legs tend to hold onto strength much better, but my upper body loses it fast.

I still kept it fairly light since I’m getting back into it, but I still felt it!

Pushup sequence (wide to narrow)

DB bench press- 20lbs/12, 25lbs/10, 25/10

3x:

Renegade row- 15lbs/10

DB chest flye- 15lbs/10

3x:

Shoulder press with rotation- 15lbs/10x, last set I could only manage 8

DB biceps curl- 10lbs/10x

3x:

Incline chest press- 15lbs (someone was using the 20’s)/10

Close grip SB pushup- 10x (had to drop to my knees, I have lost strength!)

Lateral raises-7.5lbs/10

3x:

Straight arm lat pullback (cables)

Cable triceps kickback

up-down planks… I gave up on these because my arms were shaking so bad and my upper body was DEAD. :)

Foam rolling was extremely painful today. My legs were not happy… but in an oddly good way.

Let's see...
Yesterday I just did 50 minutes on the AMT and 10 minutes on the treadmill. Then did some planking and random ab stuff to build back up:)

Today I killed my legs.

I'm pretty sure I won't be able to walk tomorrow. Actually I'm 99.9% sure. And if I can? Well then that .1% is a miracle!

I woke up today and wasn't sore (I wasn't expecting to be, all I did was some light cardio yesterday) but my body was definitely like "yeah, you actually MOVED yesterday!" 

I was kinda feeling a little sick again :/ but I hit up the gym anyway. For legs. Oh yeah.

Let me tell you, after not doing legs for 2 weeks yOU WILL FEEL IT!

After the first set of squats my quads were cramping and I was like ohhh man, this is gonna be a long workout! By the end my legs were SHAKING and I barely finished my workout. When I was walking down the stairs I had a death grip on the railing because my legs could hardly support me and they kept feeling like they were gonna give out. Best. Feeling. Ever.

10 minutes on the stairmaster

3x:

Squats- 45lbs (easing back into things) for 12

Jump squats- 30 seconds

3x:

Straight leg deadlifts- 55 lbs/10x

Sumo squats- 30lbs/10x with 5 half squats

Close stance inverted leg press- just the sled for 15/70lbs for 12/70 for 12/90lbs for 10/70 for 15 

Did 5 half presses at the end of each set and then into 15 calf raises (still keeping things light since I'm just getting back into it...)

3x:

Reverse barbell lunges to balance- 35lbs/10

Jump lunges- 10 (Because that's all I could manage!)

Hopped on the treadmill- was only gonna walk for 5-10 minutes but I was on it so I was like what the hell:

5 minute warmup

10 minute hill intervals: 7.5 incline, 1 minute running 6mph 1 minute walking repeat for 10 minutes

5 minute cooldown

FOAM ROLLED! and home for fooooood:) pulled chicken w/ avocado, 505 salsa (MY FAVORITE!!!! OMFG), saurkraut (yes, it's delicious and it's good for your tummy!), saladdd! 

Update: just ordered the nike free TR fit
also, out of curiosity, have you ever heard of IF (intermittent fasting)?

Hmm trance... not my fav but I'd like to listen to what you've got!
So, I can't sleep.
I'm about to throw a million ideas at you- don't yell at me.

1:
Upper body
lower body
total body
(you know i'm gonna wanna cardio- what if I only did it twice a week? Only 5 days working out a week)

2:
Sunday- Lower body BIG, HEAVY lifts (squats, deadlifts, leg press, barbell lunges)
Monday- Upper body bigger and heavier
Wednesday- lower body more plyometric and functional stuff
Friday- upper body again more plyometric-y and functional (TRX stuff, random fun stuff:) )
(possibly no cardio days then? maybe two because you know I can't resist)

maybe following 1 for a good 3-4 weeks then switching to 2. or maybe switch and do 2 and then 1.... all i know is i'm gonna have to start doing cardio in april at the latest because I gotta train for my France biking trip!
AHH SORRY I'M JUST GETTING SO EXCITED ABOUT LIFTING AGAIN:) lol. And then in a week i'll be like ughhh i'm so unmotivated. lol!


foooood stuff:
NO's=
soy, olive oil, brussel sprouts, grains of all kinds, mushrooms, cocoa, vanilla, legumes (including peanuts), dairy, ummm there is probably more that I can't think of right now

YES to...
meat! (I KNOW! mostly sticking with chicken, turkey, and pork but I do eat red meat now!), VEGETABLES!, spices (except pepper stuff), all natural whole foods, nuts and nut butters (Duh! :)), yeahhh.....

Lastly,
NIKES! too many... there are nike free run 2+, nike free trainer, nike free run, like wtf is the difference and what do i chose?! any advice? I know it is girls shoes. I wish there was a store here but there isn't :(

My right trap is sooo pissed! Update on the vest, I called to check on a faster shipping option to get it to me sooner (christiana's target date for her goal is coming up fast) and I was informed that it is being made as I spoke to them. Cool that it's made to order, crappy that it takes up to 3 days to make it. Luckily, their shipping only takes about 2-3 days.

Your present is on-route! Yay! I think you will like it!

I've been on a tranc-y mode recently with music, but I do have some pretty cool songs. I normally don't like trance all that much so I am curious to see how long this will last.

Here is a sample of what I was talking about with the program design. S=single joint, M=multijoint

(Goal is higher squat)
Knee Ext. (S)
Knee Flx. (S)
Squat (M)

or

(Goal is stronger Triceps and stronger chest)
Bench Press (M)
Tri push down (S)
Close grip push up (M)

See the flow? There is no right and perfect way, it really depends on the rest of the workout.

Here is a Lower Body circuit I did with Christiana yesterday:

Squat (heavy) x 10
Split Squat x 10ea
Step Ups x 10ea
Swings (short) x 45"
Squat (mid weight) x 10

Craft Pave Gel in white.
That vest is intense looking! damn, boy. You gonna be scaring some people with dat!
Yeah, WBFF in the on season is a little much- the bikini is usually a softer look, though, which I don't mind (I know there is like 3 levels and the lowest level is my fav then there is like the more bodybuilding women and I'm just like uhhh no! haha). Yeah the girl in the pic for the vest is alright... I think a little more muscle definition would be nice though.
So, help me build a plan based on all that? yes?! YAY :)

Ummm, purple is my favorite. I don't mind blue or black (duhh, emo for life! lol), if it is something electronic then white.

Gloves

One more thing, I need help deciding. The two gloves are about the same price so that's not really an issue. Which one looks better? I mean, if I am going to lose the race, I might as well look good for the pics right? Pick one and it's color please!

http://www.realcyclist.com/louis-garneau-0-calory-glove

OR

http://www.realcyclist.com/craft-pave-glove?cmp_id=&rrType=ViewedPurchased&rrProd=CRA0290

Thanks!

WBFF would be sick! Their bodies are amazing, but I think I like them more on their of season. When they are in competition shape, it may be a bit much. Just me though, certainly a great goal to strive for. Your number goals are sound, but I think you may be making newer goals soon enough, you should be able to obtain those fairly easily :)

Here is the vest I bought:
http://www.weightvest.com/2010/v-force/weightvestuni.html

I am super excited, you have no idea! Check out the women's vests:
http://www.weightvest.com/Womenvests.html

That girl's physique in the pic would be what I consider to be ideal.

Thanks for the music, I haven't gotten to go through it all yet though!

I checked on the order and before I actually send it in, other than purple, do you like any other colors? Don't argue, just answer the question!