A day in the life of a Grrl

[John]

I like when women squat, good job.

 

[KodiakGrrl]

I m at about half what I should be …

 

[Ironside]

Hey where’d ya go?

 

[KodiakGrrl]

I got tired… lol… no sleep, new job schedule has some odd hours.

squat

Warm up-
Rolling plank 3x20
Adductor dips 3x10
Single leg RDL 3x10​

Squat 1x1x87.%, 1x1x90%, 1x1x92.5% top rep at 285 which I ll accept as a win…
DB split squat 4x12 threw the 60lb vest on with an extra 25lb in each hand… legs are FIRE
RDL 4x8 bumped the weight up 195 this week
Cable or band pull through 2x20
Wheel rollout 2x12

Day 2 - bench
Warm up-

Thoracic rotations 3x10
Band pull apart 3x15
Prone Y raise 3x10​

Paused bench 3x3x85%, 1x1x90% I had the energy level of a snail… hit 215 for my 3x3 but missed the 1 rep at 227 … not too worried about it. I am tired from not sleeping all week and bench is my bread and butter, put me in a meet prep cycle and I ll miss all my high percentage lifts and still have 20-30lb pr on the bench … I imagine I can likely hit 300 by my next meet
(Comp pause)
Close grip Spoto press 4x4x75%
Dips 3x10
Pull ups 4x7
Rolling tricep extension 3x15
Wheel rollouts 3x10

Day 3 - deadlift

Warm up-
Rolling planks 3x20
Bird dog with side reach out 3x20
Side plank clamshell raise up 3x10​

Front squat 2x2x67.5%
Deadlift - 2x3x85%, 1x1x92.5% easy peazy on the 2x3 I topped out at 375 today out of respect for my body and lack of sleep otherwise I would have gone for the gym pr …
Snatch grip deadlift 2x6x65%
T-bar rows 4x12
DB pull over 3x15

I m TIRED… life is catching up to me and the last six months have been pretty shitty so next weeks deload is very welcome.
weight has been fluctuating a bit from 190 down to 187 and then back up … macros are still the same at 175/195/65
I pretty much eat the same damn thing (mostly because it is easy and I am lazy) I sub out my protiens beef tips/ salmon/ ground beef/ pork tenderloin / chicken … it all goes into the crock pot (ecept the eggs) …

I m so tired I am going back to using a preworkout Lit AF … i m praying that it doesn’t kill my stomach and that I don’t lose my temper and start throwing shit

 

[KodiakGrrl]

end of the week … this coming week is a deload which I am greatly in need of…

Bench Secondary
Warm up-
IYT’S 3x10
DB cuban press 3x10​

Floor press 4x3x80%
Larsen press 2x77.5% max rep sets
Meadows 6 way shoulders 3x10
Seal rows 4x12
Bench dips 4x20
Wheel rollout 3x10

accessory day
Warm up
Bird dog 3x20
Dead bug 3x20
Face pulls 3x20​

High bar pause squat 3x3x70%
DB shoulder press 4x12
Inverted rows 3x15
Farmers walks 4x50ft
Side plank 3x30 seconds

I weighed in this morning at 192.4 but I went out to eat last night and had a few drinks …so… ugh… back to work today on the diet …
in some ways I have lost some considerable size but dropping body fat will do that to you. Right now last measurement put me at 110lbs of lean muscle mass and 17% body fat so I ll take that any day. I ve taken steps to try to minimize strength loss that usually accompanies that kind of weight loss by doing my accessory movements with the 60lb vest … it’s pretty heavy and I honestly don’t know how I used to move around much carrying that kind of weight. I broke down yesterday and went clothes shopping for the first time in a really long time so I could actually have clothes that fit

 

[John]

I wonder to how me and my buddies did it while hungover and running to the main gate in lejeune and then of course all the way back

 

[John]

I am also up a couple lbs due to havin my dads 60th at my house yesterday I consumed many cheese burgers and sangria

 

[KodiakGrrl]

I don’t know about you but most of the time I was still drunk and felt no pain

 

[zombiegirl2010]

What has been your go-to to drop fat? A bunch of cardio, or mainly diet or both?

 

[KodiakGrrl]

I do absolutely no structured cardio… this is completely diet

 

[zombiegirl2010]

oh ok, nice! I struggle with making time for cardio. It’s so time consuming!

 

[KodiakGrrl]

I m powerlifting … my cardio is walking around the gym between sets …

 

[zombiegirl2010]

lol yeah, I’m powerlifting too. I have been advised to do a shit-tonne of cardio though…I think he’s a bodybuilder though. I just need to slowly keep my bf going down. Doesn’t have to be anything quick at all…slow is fine.

 

[KodiakGrrl]

i don’t know any power lifter that actually knows what they are doing who would tell another power lifter to do a Shit ton of cardio… cardio yes, walking is great for recovery and mobility but cardio … nope can’t see that

 

[Raphael3636]

Lol I’m no power lifter but I do hate me some cardio. A fast pace walk through out the day is good enough for me

 

[JB_rD81]

I never did structured cardio when I was still competing, and when I make my comeback I wont. Even when trying to make weight. When I competed equipped, just putting on my damn squatter was cardio enough, when I made the switch to Raw, speed days always seemed like cardio.

 

[zombiegirl2010]

Well, he did suggest steep incline walking…but for an hour a day. I just can’t seem to carve out an hour a day for that on top of lifting.

 

[zombiegirl2010]

So, if you don’t mind answering…do you follow any sort of structured diet, or just overall macros/calories?

 

[KodiakGrrl]

my coach was just giving me a hard time for complaining about 7 reps on a deload week …

 

[KodiakGrrl]

I started with a structured list of foods that are least likely to cause inflammation … knocked my carbs to veges only and a whopping 35 macros for two weeks and then slowly brought them back up and adding foods … it was easy to pinpoint things that would give me issues and I would take them out and try something else. sometimes I retry them, sometimes I don’t
the basic pattern is to stick to my macros though. since I am a fairly picky eater I pretty much eat the same things every day and the only real variance is what my protien source is.