Got Built?

I asked my friend Lisa (Dane) to set up my PSMF for me, because, um, I’m lazy and besides she’s done it before, so she’s a pro.

Here’s what she came up with. (more…)

<blows dust off gym blog>

Well, let’s see. Bit of an update.

I’m training up at the Simon Fraser University gym ’cause it’s 59 bucks a YEAR if you sleep with a staff member (hubby works there). Killer facility, I sort of have access to a glute ham raise, there’s a proper official sprinting track, BRAND freaking new with a granular rubber surface, so springy it’s just to DIE for… treadmills that go to - get this - SIXTEEN MPH, and I’m kinda trying to nudge my way into the Masters sprinting group that meets on Saturdays. (more…)

This is the cut that never ends, I swear.

That being said, I want to see how truly freaking lean I can get this year.

I’ve been hovering around 134-137 for what seems to be an eternity, but my weight has finally started to cooperate with me - 132 lbs as of this AM, and after two days in a row with carbs.

Funny that this whole “eating less food” thing really works!

My workouts are in a holding pattern at this point. (more…)

Well … I’m behind schedule - that scraped up foot in April didn’t do me any good, and I’ve been plagued with a displaced rib that keeps popping out of position … but it’s coming along.

Under the advice of Erik Ledin, I’ve reduced my training volume now that I’m hovering around what feels like 15%-16% bodyfat. Weight this AM: 134 lbs. I’m reasonably confident I have about 114-115 lbs LBM.

My delts are striated and vascular. I have veins running down my biceps, one running sideways along the left bicep. I have veins in my pecs, occasionally visible veins in my abs and into my groin.
Legs remain a major PITA, but here’s what I’m doing with them currently: (more…)

So I’m still plugging along here.

My weights are pretty much in a holding pattern this deep into the cut. BGB with carb cycling, working my way up the cardio ladder. My life is pretty structured right now. (more…)

Weight post-carbup (Friday), post Mother’s Day brunch (Sunday): 140.2 as of this AM.

Ahem.

Diet back on - I needed the carbup, badly - and I actually managed to go out for a short ride last night on my bike - back annoyed me at the end, but not as bad as last summer. I’ll take pre-emptive Advil next time.

Tonight, horizontal push pull (more…)

I’m sitting here, back from the Friday night “Hamstrings and Pho” ritual that has been our custom this last month or so. We found a totally wonderful pho joint on Fraser at about 46th, soup for two, extra meat, and a tip: $20. Expensive restaurants often disappoint, but I’m learning to really value the myriad holes in the wall Vancouver has to offer.

I had a good workout - gradually easing the RDLs up. (more…)

Heavy vertical, higher rep horizontal day. Ditched cardio, but I went for a long walk last night, so I’m still on track.

Hang cleans - 5×95, 5×100, 5×105, then bit the freaking bullet and did a really crappy single with 35 a side. Freaked me out, I’ve never cleaned that much. I rested a couple minutes and cranked out a crappy double. I knew I HAD to do it or it would always scare me. (more…)

Heavy quad day today.

I wave loaded fronts as follows:

5×135, 4×145, 3×155

5×145, 4×155, 2×165 <- okay, that last one my form sucked and it was too heavy.

Then 3×7 fronts with a plate a side, followed by 3×8 hyperbench GHRs with a 35-lb plate in my arms.

3×8 alternating bicep curls with 25 a side, then off to do HIIT on the recumbent. (more…)

My foot is healed, and I’m getting set to head into sprint-land. Hell, I may even try to ride my bike again. I couldn’t most of last year with my back injury (grade 1 anterolysthesis of L5-S1, if you’re interested), but it appears to have settled down with my other little injuries, at least to a dull roar, and I’m anxious to drop the lower body fluff with sprints. (more…)