Sheiko #30 W1D1

Underestimated this program.. I completely ran out of energy to complete today’s workout (the last five sets of squats were just not going to happen), despite the intra-workout ‘nana. Could’ve been a lot of things though! That I didn’t sleep enough last night, that I didn’t eat enough before lifting.. In the future, I will be sure to be better rested, and I will try my best to get through to the end!

Barbell Bench Press
60x5
70x2x4
80x2x3
90x5x3

Barbell Back Squat
45x5
85x5
100x4
115x2x3
130x5x3

Barbell Bench Press
60x5
70x5
80x5x5

Dumbbell Fly
12x5x10

Barbell Back Squat
— Didn’t do 125x5x3
90x5
110x4

Barbell Good Morning (Standing)
45x5
75x5x5

Rear Delt Fly
35x3x10

Dumbbell Side Bend
50x3x10

Pullover Crunch
18x3x20

Displaying photo.JPGI went grocery shopping with ‘Rus Man and came across from Shanghai bok choy!! Made ginger soy stir fried noodlies for din-din. :) 

m.m.

I know I haven’t been posting…

Another one of those emotional roller coasters from overthinking and stuff.

I have been thinking a lot lately and talking to several supportive people, and we all seem to draw the conclusion that I am too hard on myself. When I get off-track and don’t do things that most effectively bring me closer to my goals, the disappointment and frustration I feel tend to be disproportionate to the actual slip up. This sort of reaction occurs more than I wish it did. I just get self-destructive when this sort of thing happens. I’m rambling.

I want to work on feeling better about myself in every dimension of my self that there is. I don’t really know where to start, but perhaps even saying it aloud (or writing it out) could help.

On a brighter note, I have completed Sheiko #37 (not going to write my numbers— sorry). I looked at #30, and it looks challenging. I am starting it tomorrow.


m.m.

Free meals are extra tasty.

Free meals are extra tasty.

best day ever!

Tuesday, July 15, 2014
—I felt very sick and emotionally unwell yesterday, so I spent the entire day alone, mostly in bed under the covers. But today was the opposite! I rested pretty well last night, and I woke up before my alarm went off this morning. Got to work extra early and was super productive! I have even been titled the new Salad Queen by dregarci hehe. I tagged Ham along to the ‘Naw gym, and it was the best part of my day! Seeing the familiar faces at the gym (especially my favorite trainer Keith) and lifting in the gym where it all started, receiving compliments on my squat form (!), the steam room, the sauna! Oh, today was such a treat! Really! Especially the post-workout banana peanut butter protein shake MMMM~!
Lifting went splendidly! It had been so long since I had actually gotten enough rest. Every lift was full of explosive energy. Squatting 140 for doubles was actually pretty easy! (And I’m pretty sure they were ATG, or very close.)

Sheiko #37 W4D1
Barbell Squat
45x5
85x5
100x4
115x2x3
130x2x3
140x3x2 (belted)

Barbell Bench Press (paused)
60x5
70x4
80x2x3
90x5x3

Dumbbell Fly
12x5x10

Bench Dip
35x5x8

Rear Delt Fly
40x3x10

Barbell Squat
85x5
100x4
115x2x3
130x4x2

Dumbbell Side Bend
55x3x10

Lifting today at the ‘Naw reminded me of how much I enjoy lifting, and how stress-free it should be. Today was the first day (in a very, very long time) that I did not count my calories, and I feel duper about it! I want to forget about counting calories for a while and just enjoy lifting and eating.

I was enjoying my day so much that I forgot to take any pictures relating to the gym or food today! But I came across this really cute one today:

BEACH! I miss listening to the waves and feeling the sun on my skin.. ahhhh

~m.m.

Weekend Lifting

Saturday, July 12, 2014
—Costa’s birthday. We went out the night before, which was fun! Felt a lot weaker than usual. (Drinking, not resting, etc.)

Barbell Bench Press
60x5
70x4
80x2x3

Barbell Squat
45x5
85x5
100x5
115x2x5
125x5x4

Barbell Bench Press
60x6
70x2x6
75x4x6

Dumbbell Fly
10x5x10

Barbell Good Morning (Standing)
45x5
75x5x5

Medicine Ball Russian Twist
12x3x20

Reverse Crunch
3x20

My uncle (KD’s dad) is in town for the weekend, and we went to Isalita for dinner yesterday.

image

Don’t worry! This wasn’t all that I had. ☺︎

Sunday, July 13, 2014
—At boyfriend’s parents’ house! Maxed my bench.

60x5 paused
75x5 paused
90x2 paused
100
110
115✩
90x5x2 paused

A little bit disappointed that my bench has not improved very much since the last time I maxed, but maybe it’s because I haven’t been getting enough rest..or..I don’t know. But Sheiko is so bench-intensive that I feel like I should be able to bench more than this! Also, gonna have to be a bit more careful doing paused bench now. Found a bruise under my boob– I guess it’s from the bar resting on my ribcage. Yikes!~

Ricky’s mom and I made lettuce wraps for dinner today. It was really relaxing to cook together and have some “girl-time”!

Can’t wait to finish Sheiko this week…!

~m.m.

sheiko log & girl date

Wednesday, July 9, 2014
—Left my coffee in the freezer, so I bought this at the shop. Mmm, I felt a little bit of a buzz, but I think this drink would’ve been more effective if I had slept better the previous night. Doesn’t taste very good though. It kind of tastes like a less tangy (but sweeter) version of Capri Sun. Eh.
image

Deadlift to Knees
115x4
135x4
160x2x4
170x4x4 (belted)

Barbell Bench Press
—all paused
60x6
70x5
80x2x4
85x2x3
90x2x2
85x2x3
80x4
75x5
70x6
65x7
60x8

Dumbbell Fly
12x5x10

Rear Delt Fly
37.5x3x10

Barbell Deadlift from Boxes
—45-lb bumper plates
135x5
160x2x5
180x4x4

Dumbbell Bulgarian Split Squat
30x3x5

Crunch
3x20

Today (Thursday) was such a nice day! I went to work (which was more pleasant than usual due to bonding with my colleagues dregarci & Sophie ☺︎), and then met up with Mary, whom I hadn’t seen in too long! We walked around a lot– I calculated it, and it was close to 3.5 miles!!

imagemacarons from TeaHaus!

imageI wish more rest days were like today: great weather, lots of walking.. ooh, and iced tea!

Lifting tomorrow after work then dinner at Palio with Kristy and her dad (my uncle Bob) who flies in tomorrow. Can’t wait!

'til soon!,
m.m.

I worked out with my boss today.

Tuesday, July 8, 2014
In addition to owning Sparrow Market, my boss also opened a gym, which is just across the courtyard from his market. Today, I got to work out in it! It’s a cute space with many framed photos on the walls, a weight section, and an equally large cardio section. The gym is cute and stylish, but it is missing a bench. I do not really fit in at a place like this, and I would be annoyed by most of its frequenters. Fortunately, it was closed today, so it was just me and the boss.
image
Marilyn Monroe doing DB bench press in jeans

imageDid chins today on a bar signed by Olympian Kaitlyn Sandeno!

Barbell Squat
—Making up the last few sets of Sheiko #37 W3D1
45x5
85x5
95x5
115x5x5

Barbell OHP
—Last two sets were to failure
45x2x5
55x3
65x2x7

Dumbbell Side Bend
50x3x10

Chin Up
—Impressed my boss. Heh.
4x4

Dip Station Straight Leg Raise
3x15

Dumbbell Row
25x3x10

French Press
—EZ bars weigh 25 pounds, right?
25x10
35x3x8

Barbell Shrug
135x10
165x3x10

Medicine Ball Crunch
14x3x15

Sheiko #37 W3D2 tomorrow. HOPEFULLY WITH SIERRA. SIERRA.

peeze,
m.m.

Survival Tip #2 for a Powerlifter (& Training Log)

Always bring a change of clothes.

  • boxers (guys), because you know you’ll sweat through your first pair (why do your butts get so sweaty??)
  • shirt (everyone), because it’s disgusting to travel home in sweat-soaked fabric (unless you do not typically sweat much, like me!)
  • pants/shorts, BECAUSE YOU NEVER KNOW WHICH REP OF SQUATS IS JUST GONNA MAKE YOUR PANTS RIP ON YOUimage

Monday, June 7, 2014: Sheiko W3D1 (Most of it, anyway)
—My pants ripped on me today! I did not even realize until maybe half an hour after the five sets of triples, when I spotted a circle on my shorts in the mirror. How embarrassing! Couldn’t finish squatting today (to be continued tomorrow), but did some cardio in lieu of the last few sets.

Barbell Squat
45x5
85x5
100x2x4
115x2x3
130x5x3

Barbell Bench Press
60x5
70x4
80x2x3
90x5x3 (paused)

Dumbbell Fly
—My shoulder clicks when I do this exercise at times. Does anyone else experience this?
12x5x10

Rear Delt Fly
37.3x10

Push Up
5x10

Medicine Ball Russian Twist
12x3x20

Cardio
Rowing Machine: 2500 m on 9/10 resistance in 13-ish min
Stairmaster: 5 minutes on level 10 (tougher than I thought)
—Really not a whole lot of cardio. Just not a fan, but also because that was all the time I had before having to leave in order to catch the bus!

m.m.

mmm, dessert. 😋 (at Orange Leaf Ann Arbor - Woodland Plaza)

mmm, dessert. 😋 (at Orange Leaf Ann Arbor - Woodland Plaza)

Sheiko #37 W2D3 Log

Saturday, July 5, 2014: Sheiko #37 W2D3
—Went to Liberty Athletic Club with Ricky yesterday, since EMU’s gym closed super early. Pretty new and untarnished equipment, since few individuals lift there. It’s a pretty good gym, I think, but I cannot regularly lift there because it is pretty out-of-the-way, and I don’t drive. It is a treat to lift there every once in a while though.

Barbell Squat
45x5
85x4
100x4
115x2x3
125x6x3

Barbell Bench Press
60x6
70x5
80x2x4
85x2x3
90x2x2
85x4
80x5
70x6
60x7

Dumbbell Fly
12x5x10

Rear Delt Fly
40x3x10

Triceps Pushdown – Rope Attachment
60x5x10

Barbell Squat
90x3
110x3
125x4x2

Barbell Good Morning (Sitting)
65x3x6

Barbell Good Morning (Standing)
—Switched to standing because the sitting one was unbearably uncomfortable. I wonder if it is because I did not have very good form, but my hamstring is still experiencing a little bit of pain today.
85x2x6

Dumbbell Side Bend
50x3x10

The rest of the day was the pleasantest. We had dinner together, went out with our closest friends, and ended the night peacefully. I actually cannot articulate how great of a day yesterday was, but this weekend may actually be the best of all summer thus far. I am fortunate to have great people in my life. ♥︎

A closing photo:
imagepotato hash from brunch at thelunchrooma2 with Kristy earlier today

'til the morrow,
m.m.

mandy. brooklyn-raised. vegetarian. i like reading and lifting.

twitter.com/mandymak_

view archive



Pictures & Videos

Fitness Posts

Progress

Food

Q&A

Ask a question!