MissDeejers Eats, Sleeps, and Lifts

I am remaking myself as Athena.

1 note

friezoverguys asked: hello! i just wanted to bother you about your cutting/bulking methods. i definitely understand how to bulk but not so much about cutting. you don't have to type an entire thing (i feel really bad for bothering already) but i feel like i haven't found anything i can really stick to from google or even reddit. but if you have a go-to reliable article, i'm super happy about that too! uhm. yeah. happy lifting!

I highly recommend the www.thespartanwarrior.com. Go to his nutrition tab. Dan lays everything out clearly and concisely. Dan is the motherfucking man.

1 note

5/9/2013

  • Barbell Deadlift:
    • 135 lb x 5 reps (+85 pts)
    • 155 lb x 5 reps (+98 pts)
    • 160 lb x 3 reps (+81 pts)
    • 160 lb x 3 reps (+81 pts)
    • 160 lb x 3 reps (+81 pts)
    • 160 lb x 3 reps (+81 pts)
    • 160 lb x 3 reps (+81 pts)
    • 160 lb x 3 reps (+81 pts)
    • 160 lb x 3 reps (+81 pts)
    • 160 lb x 3 reps (+81 pts)
  • Rack Deadlift:
    • 135 lb x 12 reps (+64 pts)
    • 135 lb x 12 reps (+64 pts)
    • 135 lb x 12 reps (+64 pts)
    • 4” off the floor.
  • Barbell Shrug:
    • 135 lb x 12 reps (+38 pts)
    • 135 lb x 12 reps (+38 pts)
    • 135 lb x 12 reps (+38 pts)
  • Barbell Squat:
    • 45 lb x 5 reps (+46 pts)
    • 65 lb x 5 reps (+53 pts)
    • 85 lb x 3 reps (+49 pts)
    • 95 lb x 8 reps (+74 pts)
    • Was supposed to do 3 sets of 8, but I was running out of time.
  • One Arm Lat Pulldown:
    • 50 lb x 15 reps (+31 pts)
    • 40 lb x 15 reps (+27 pts)
    • 40 lb x 15 reps (+27 pts)

2 notes

5/6/2013

  • Barbell Squat:
    • 45 lb x 5 reps (+46 pts)
    • 65 lb x 5 reps (+53 pts)
    • 95 lb x 3 reps (+52 pts)
    • 115 lb x 3 reps (+60 pts)
    • 115 lb x 3 reps (+60 pts)
    • 115 lb x 3 reps (+60 pts)
    • 115 lb x 3 reps (+60 pts)
    • 115 lb x 3 reps (+60 pts)
    • 115 lb x 3 reps (+60 pts)
    • 115 lb x 3 reps (+60 pts)
    • 115 lb x 3 reps (+60 pts)
    • 95 lb x 5 reps (+65 pts)
    • 95 lb x 5 reps (+65 pts)
    • 95 lb x 5 reps (+65 pts)
    • 95 lb x 5 reps (+65 pts)
    • 95 lb x 5 reps (+65 pts)
    • Sets 1-12 were low bar. The rest were Olympic.
  • Leg Press:
    • 135 lb x 15 reps (+30 pts)
    • 225 lb x 15 reps (+41 pts)
    • 225 lb x 15 reps (+41 pts)
    • 225 lb x 15 reps (+41 pts)
  • Machine Back Extension:
    • 50 lb x 12 reps (+14 pts)
    • 60 lb x 12 reps (+15 pts)
    • 60 lb x 12 reps (+15 pts)
  • Two-Arm Kettlebell Swing:
    • 20 lb x 15 reps (+43 pts)
    • 20 lb x 15 reps (+43 pts)
    • 20 lb x 15 reps (+43 pts)

1 note

5/3/2013

  • Barbell Floor Press:
    • 45 lb x 10 reps (+41 pts)
    • 65 lb x 5 reps (+40 pts)
    • 85 lb x 3 reps (+36 pts)
    • 95 lb x 2 reps (+33 pts)
    • 105 lb x 2 reps (+35 pts)
    • 105 lb x 2 reps (+35 pts)
    • 105 lb x 2 reps (+35 pts)
    • 105 lb x 2 reps (+35 pts)
    • 105 lb x 2 reps (+35 pts)
  • Barbell Bench Press:
    • 45 lb x 10 reps (+56 pts)
    • 65 lb x 5 reps (+55 pts)
    • 85 lb x 15 reps (+78 pts)
    • 85 lb x 15 reps (+78 pts)
  • One Arm Lat Pulldown:
    • 30 lb x 12 reps (+23 pts)
    • 50 lb x 12 reps (+30 pts)
    • 50 lb x 12 reps (+30 pts)
  • Triceps Pushdown - Rope Attachment:
    • 40 lb x 25 reps (+15 pts)
    • 40 lb x 25 reps (+15 pts)
    • 30 lb x 25 reps (+14 pts)
    • 30 lb x 25 reps (+14 pts)
  • Dumbbell Shrug:
    • 15 lb x 15 reps (+23 pts)
    • 20 lb x 15 reps (+24 pts)
    • 22.5 lb x 15 reps (+25 pts)
  • Standing Barbell Shoulder Press (OHP):
    • 45 lb x 10 reps (+75 pts)
    • 45 lb x 8 reps (+73 pts)
    • 45 lb x 6 reps (+68 pts)
    • Reps were supposed to be 15, but I did not have it in me. My gym also does not have any fixed weight bars and I didn’t feel like attempting to hunt down a lighter bar.

1 note

5/2/2013

  • Deficit Barbell Deadlift:
    • 135 lb x 5 reps (+107 pts)
    • 150 lb x 3 reps (+95 pts)
    • 175 lb x 2 reps (+95 pts)
    • 190 lb x 8 reps (+176 pts)
  • Rack Deadlift:
    • 135 lb x 3 reps (+43 pts)
    • 185 lb x 3 reps (+60 pts)
    • 210 lb x 3 reps (+71 pts)
    • 210 lb x 3 reps (+71 pts)
  • Barbell Squat:
    • 45 lb x 5 reps (+46 pts)
    • 65 lb x 5 reps (+53 pts)
    • 85 lb x 3 reps (+49 pts)
    • 95 lb x 8 reps (+74 pts)
    • 95 lb x 8 reps (+74 pts)
    • 95 lb x 8 reps (+74 pts)
    • Olympic style, as opposed to my usual low-bar.
  • Hyperextension:
    • 12 reps (+5 pts)
    • 8 reps (+5 pts)
    • 10 reps (+5 pts)
    • 10 reps (+5 pts)

2 notes

4/29/2013

  • Front Barbell Squat:
    • 45 lb x 5 reps (+46 pts)
    • 65 lb x 5 reps (+53 pts)
    • 85 lb x 3 reps (+49 pts)
    • 95 lb x 2 reps (+44 pts)
    • 105 lb x 1 reps (+38 pts)
    • 115 lb x 1 reps (+41 pts)
    • 135 lb x 1 reps (+47 pts)
    • 14 lb x 1 reps (+20 pts)
    • 120 lb x 3 reps (+62 pts)
    • Failed 140 lbs. And yes, i did intentionally type 14 lbs because I failed the rep.
  • Zercher Squat:
    • 45 lb x 3 reps (+32 pts)
    • 45 lb x 5 reps (+41 pts)
    • 65 lb x 3 reps (+37 pts)
    • 85 lb x 2 reps (+36 pts)
    • 95 lb x 1 reps (+31 pts)
    • 105 lb x 1 reps (+33 pts)
    • 115 lb x 1 reps (+36 pts)
    • 105 lb x 3 reps (+49 pts)
  • L-Sit:
    • 10 sec (+9 pts)
    • 10 sec (+9 pts)
    • 10 sec (+9 pts)
    • 8 sec (+7 pts)
    • 8 sec (+7 pts)
    • 8 sec (+7 pts)
  • Dumbbell Side Bend:
    • 50 lb x 10 reps (+42 pts)
    • 50 lb x 10 reps (+42 pts)

    135 lbs on the Front Squat was a PR. PR on the side bend as well, but that is less exciting. I would be lying if I say that my knee has not been bothering me, but it was starting to feel better by the end. Other than that, everything felt good today.

2 notes

4/26/2013

  • Barbell Squat:
    • 45 lb x 5 reps (+46 pts)
    • 65 lb x 5 reps (+53 pts)
    • 85 lb x 3 reps (+49 pts)
    • 95 lb x 3 reps (+52 pts)
    • 135 lb x 1 reps (+47 pts)
    • 155 lb x 4 reps (+89 pts)
    • 155 lb x 4 reps (+89 pts)
    • 155 lb x 3 reps (+78 pts)
    • 150 lb x 3 reps (+76 pts)
    • 150 lb x 2 reps (+64 pts)
    • I did not have the stamina to finish all reps and sets at the correct weight today. I have not been eating enough.
  • Standing Barbell Shoulder Press (OHP):
    • 45 lb x 5 reps (+64 pts)
    • 55 lb x 3 reps (+55 pts)
    • 65 lb x 1 reps (+40 pts)
    • 70 lb x 1 reps (+41 pts)
    • 65 lb x 4 reps (+67 pts)
    • More proof I have not been eating enough.
  • Pull-Up:
    • 8 reps (+49 pts)
    • 4 reps (+29 pts)
    • 5 reps (+34 pts)

2 notes

4/22/2013

  • Barbell Squat:
    • 45 lb x 5 reps (+46 pts)
    • 45 lb x 5 reps (+46 pts)
    • 65 lb x 5 reps (+53 pts)
    • 85 lb x 3 reps (+49 pts)
    • 95 lb x 3 reps (+52 pts)
    • 135 lb x 3 reps (+69 pts)
    • 145 lb x 5 reps (+91 pts)
    • 145 lb x 5 reps (+91 pts)
    • 145 lb x 5 reps (+91 pts)
    • 145 lb x 5 reps (+91 pts)
    • 145 lb x 5 reps (+91 pts)
    • 145 lb x 3 reps (+73 pts)
    • 145 lb x 5 reps (+91 pts)
    • On Set 12 - I lost my hamstring reflex in the hole on rep 3; I then realized I had the safeties way too low, but I decided I was too lazy to drop the weight, take the plates off, pick it up and put the plates back on, so I paused squatted it out of the hole. decided I was done with the set after t
  • Body Weight One-Leg Squat:
    • 6 reps (+27 pts)
    • 6 reps (+27 pts)
    • 6 reps (+27 pts)
    • 6 reps each side for each set.

1 note

Anonymous asked: Be honest (random, I know but I'm curious): if you were getting married in two months and could stand to lose 10-30 lbs (say you're the heaviest you've ever been) but you've been lifting and seeing incredibly slow results, would you: a. say 'fuck it' and keep pushing forward with what you're doing focusing on long term health or b. find a decent cutting program and see if you can drop a bit of body fat so at least you're closer. two months isn't much time for major results but... thoughts?

Me, personally, I would keep being what I am and not worry about the weight.

Just because you are the heaviest you have ever been doesn’t mean you look the worst you have ever looked. And frankly, losing weight two months before a wedding = your dress/tux ain’t gonna fit right anyway. Anyone who has ever watched Say Yes to the Dress knows this.  If I was really concerned about how I would look, I would add in some upper back and arm hypertrophy because everyone knows (for women who wear wedding dresses) these are the only parts that show. The only time I have ever cut weight was to be more competitive at powerlifting.