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Welcome to my new Fitness Journal!
I am going to start a journal on here keeping track of my fitness goals, my olympic weightlifting workouts, and my competitions.
My goal is to hopefully help motivate, be encouraging, and of course get lots of feedback from other people.  Feel free to comment, critique and ask lots of questions!!
Happy training!

Day 1
AM

This morning I began with a rough snatch workout. My legs, especially my hamstrings, were really sore and tight this morning from squatting yesterday so it made snatching harder than it needed to be.  I started by stretching out with the bar real good, and then I added weight to make 35kg. I did two sets of triples at that weight. I increased to a double at 40kg, a single at 50kg, and attempted another increase at 52.5kg. After a couple failed attempts at 52.5kg, I decreased the weight back to 45kg and did three sets of triples.
My max lift in the snatch is 65kg. I hope to increase my volume of training, my strength, and break that for a new pr soon.

Next, I did power clean and jerks. I began with a double at 45kg in the power clean and jerks, and 5kg at a time, worked up to a double at 65kg. My power cleans were feeling really fast and efficient today. My jerks could have used a little work, but it was a quick and explosive exercise.
My max lift in the full clean and jerk is 81kg. With increasing my workouts and squats, plus exercising with jerk blocks, I hope to make a new pr in that lift pretty soon too!

After I completed the snatch and power clean and jerks, I front squated up to 70kg for four sets of five.

Once that awfullness was over, I completed my workout with a combination set of 150 abs and back extensions.

Overall, it was a good medium morning workout. As it is my day off, I plan to lift a little heavier this evening for a PM workout as well.

Happy training!

Wow, that sounds like a really intense workout!

How often do you train?
Are you trying to be a professional lifter or is this just for fun?
Why did you choose Olympic lifting instead of bodybuilding and fitness training like most women?

Looking forward to following, Good luck!

Yeyyy!! I am so happy you started a journal.. I will definitely follow along!!
 
I never met a girl that did olympic lifts!! i find it fascinating!

Ooh, I agree with the girls, this should be interesting to see. I can’t say I’ve ever met anyone who lifts like this, let alone a girl.
Happy Training! =)

Hey everyone!

Glad to have so many people following along.
To answer your questions gymclass, I train 5-6 days a week. Most days I just lift in the morning, but these past couple weeks I have been implementing a second workout in the evenings at least two days a week.  I am definitely not a professional. I would have to lift much more weight and workout much more to even think about that level of lifting. Everyday is journey. I do not know where this sport will take me, or how strong I will become, but it sure would be nice to compete in a big competition with the professionals. At this point in my training, I am capable of totaling the requirement that is needed to compete at a National meet.  For my weight class, the total requirement of snatch plus clean and jerk is 141kg. In training, I have totaled 146kg, 5kg more. I just need to actually do it in a local competition for it to go on record.
I would say at this point in my lifting with no coach and having to work full time, I am doing it for a number of reasons. I do not think I could say that I am just doing it for fun. I think that the biggest reason I am doing it is not only to see where it will take me and to stay in shape, but that I am very competitive. I love competition and being able to compete in a sport. Coming from a college sports background, I just cannot stand to do nothing. I have to compete, stay fit, workout, and sweat. It’s part of my nature.  Also, I chose Olympic lifting rather than bodybuilding or fitness because I already had a background in the lifts from playing college sports. At my college, we had to do alot of the basic motions of the lifts and squats to train for my sports. So, when I graduated from college, and could no longer play organized basketball or track and field anymore, it was an easy transition to train for olympic lifting as my sport.  I have considered doing fitness as well, but I know that dieting is a huge part of that, bodybuilding as well. So, I haven’t really pursued it.

I know it is still a little rare in America to find a female olympic weightlifter. In other countries, they are much more common.  Women first started competed in Olympic weightlifting in the 2000 Sydney Olympics and they competed with a man’s bar.  The sport has progressed alot since then. Now women have their own bar different from men, and in the 2008 Olympics a women placed higher than our best man. 
One of my favorite Olympic weightlifters is Melanie Roach. She is amazing. She competed in the 2008 Beijing Olympics and took 6th place for her weight class.  Which was better than our best man, Kendrick Farris who placed 8th. She is really inspiring if you look up some of the videos on her. She has a remarkable story.

Other than that, I hope I answered your questions. Feel free to ask more. Do you train for fitness or bodybuilding? Or what sports do you compete in?

Thanks everyone for following!

Day 2
PM

Today is Friday. Thank goodness!

This evening I did just snatch and clean and jerk. I did not do any supplemental work like squating, just the lifts. Tomorrow will be a big supplemental day.

Tonight, I began with the snatch as always.
After some bar work, and some warm up sets at 35kg, I worked my way up to 50kg doing double sets.  I felt strong tonight. The weight was moving fast and I had no problem extending my hamstrings tonight, unlike yesterday which was refreshing. After two sets at 50kg, I did a single set at 52.5kg and then increased to 55kg. I snatched 55kg surprisingly well. It felt strong and to the point. Something I’ve left out, is I had a wrist injury awhile ago that I am still recovery from so in the snatches, I have been lifting in the low 50’s for over a month to let it heal.  But tonight, it felt good so I thought what they heck let’s lift more. I added more weight to make 58kg. After a couple solid attempts there, I moved on to clean and jerks. I cannot wait to get back up to around my max of 65kg in the snatch. I know if I keep training like this I will be strong enough to break it soon.

In the clean and jerk, I began at 45kg and worked singles up to 72kg. I did three sets at that weight. My clean has been feeling really strong and solid latley. Most likely as a result of increasing my squats. My jerk is still a little off beat. I think I will definitely do some box jerks tomorrow up to max weight and see if I can get it back on point. After my sets at 72kg, I did some down sets at 65kg for 3 doubles and called it a day.

Nothing too fancy today, just the lifts. I feel strong and motivated right now. Tomorrow should be a good morning workout to start my weekend off right. I will mix it up with not only the lifts, but some supplemental work also like squats, box jerks, abs and back extensions.
 
Hope everyone has a great Friday night and a great weekend!

What motivates all of you to get in the gym and train?
Are you competitive like me?
Or are you just trying to stay in shape?
What drives you?

Happy Training!

Last night I watched Seabiscuit. Talk about drive and motivation. If you have not seen that movie I highly recommend you stop what ever you are doing and go rent it. That movie is a great reminder or wake up call for what it means to have heart, soul and dedication to a sport. The lifestyle of a jockey is pure adrenaline fueled dedication to the sport of racing like nothing else in my opinion, especially in the 1930’s.  The things that they did to their bodies to make weight were brutal, and probably still are. In my experience, I have dieted and cut certain foods and water out when I am heavy for my weight class, and I thought that was tough. I watched the documentary on jockies in the special features, and it mentioned some of the awful awful things that jockies did to not only cut but maintain weights around 100lbs. One of them being eating tap worms. I cannot even imagine. I know I would never eat a tapworm to make weight for my sport and I consider myself very dedicated. Also! Besides that aspect of it, jockies risk death every time they race. Death. Not just injury. Death. I believe everyone can agree that all sports have injury risks and every now and then tragedies occur in sports such as boxing and football and so on, but it’s not a death risk every single fight or game an athlete competes in for the majority of sports. As a jockey in the 1930’s, and probably still today, not only is the extreme weight loss tactics and lifestyle a risk, but every race risks real actual possible death. Jockies balance themselves on little pegs of metal on top of a running athletic horse maintaining speeds of at least 45mph for periods up to ten minutes. The chances for a jockey to fall or get put into the rail and get trampled on are very high. That would be like in olympic weightlifting, if you missed a lift and fell down, having the bar and nine more bars all fall down on you. Ugh…. Jockies have my respect. They really are courgeous, dedicated athletes!
Along with the jockies, I think that the horses are top athletes as well. Especially Seabiscuit. I won’t ruin the movie for you if you haven’t seen it, but I will say this…. What an amazing animal! Like I said, if you haven’t seen it, go rent it. Seabiscuit will motivate, move and inspire you! It sure drove me to get in the gym early this morning.    

Day 3
AM
This morning I was feeling pretty amped to work out. Not only did I have Seabiscuit motivation, lol, but my body was feeling pretty well rested for how little sleep I have been getting lately. 
With it being Saturday, I mixed it up a little. 
I began with snatch. I did sets of two up to 50kg which is what I had planned, but they weight felt good today. So I took it up to 52.5kg and did two more sets. Then I decreased the weight back to 45kg and did three sets of triples with a full snatch, hang snatch below the knee, hang snatch above the knee combination. I felt fast today. Even got a few comments from other people in the gym today about being fast so that was encouraging.
After snatch I did a few light quick sets of clean and jerk and then moved onto squats. 
I back squatted sets of three up to 80kg increasing 10kg at a time. I did three sets of three at 80kg to finish up my squats. Today I wanted to squat more heavy volume rather than max singles which I think will be good to help build strength an endurance for my clean.
After that I box jerked. I started at 45kg and worked my way up to 70kg doing sets of two at every weight. At 70kg I did three sets of two. I really need to better my jerk. I miss weights by pushing out in front of my head and not extending my front foot enough too often. I am hoping by doing these box jerks a couple times a week it will help correct my bad habits.
After box jerks I did abs and back extensions for a combination set of 150. Overall, I think it was a good Saturday workout. I will take Sunday off, maybe watch some more great movies, and get back in the gym on Monday.
How are all of your workouts going? 
Any tips or advice?
Enjoy the weekend and Happy Training!

I heard that you had a journal on the womens forum! An Olympic
weighlifting girl who I can finaly share some ideas and thoughts around
about our sport, finally!   All these damn
fitness/bodybuilders/powerlifters, nasty!    lol  I have been reading
your posts and I am very excited about your future in this sport.  I
think your possitive outlook on this sport is going to get you very 
far.  This sport is hard, mean, and un rewarding at times and it takes a
tough person to keep pushing through and train through the dark times
in this sport.   But If you can keep training through the “walls” that
you WILL hit in this sport, that is what makes a champion.  So many
people quit this sport when it gets hard, and you seem like the type of
girl who does not throw in the towle when the weight does not increase. 
I think your workouts are right now, I think you are getting into the
gym a good amount, even though it would be good to see you get into the
gym a few more times a week, but I understand that you do have a life
and a job and everything that this lonly guy does not have!  Keep the
great atitude and the possitive outlook and you will be winning national
medals in know time.  Most days the weight will feel heavy, most days training will suck, but I promise the good day will make it all worth the bad days!  What is the next meet you are doing?  plus we need to get you a coach!  I can be your online coach and you can send me videos or something.  have a good day, train hard!

hahaha, fitness competitors nasty… that’s awesome. i think Jamie Eason would have a word or two about that, but i’ll agree that some of them go too far (usually the ones taking T) and start looking rather mannish.

i’m interested to follow a female Olympic lifting blog as well. can’t say i know too many girls who do this so it should be interesting to get a new perspective and see how life is from the other side.

   

This is a very interesting topic… many athletes go through EXTREME measures to cut weight…
 
Engaging in sports and athletic activities is supposed to be healthy and good for your body.  Unfortunitly, in many cases these sports cause more harm then good. 
 
For example figure/body building competitors aim to reach a low body fat by doing tons of cardio, low calorie diets, fat burners, diuretic pills, laxatives, and other harmful supplements… THIS IS NOT healthy!! Especially for your bodily functions…
 
I feel like these competition are becoming a fad.. I have noticed that people feel like they can just sign up for a competition and build muscle in one year.. In doing so they take extreme measures which have so many risks involved…
 
My question is..
 
Is this lifestyle really worth it.. What are you trying to prove?
 
I did a figure competition with minimal knowledge and background about dieting, training, supplementation and most importantly understanding my body.
 
I literly ended up with an eating disorder, health problems and an obsessive compolisve disorder with food and training..
 
This is not something people should take lightly.. This is a huge commimtment and years of training and research..
 
This is a big topic.. I will start a thread on this so it does not High Jack your page!
 
Click here to share your thoughts..
 
http://www.muscledog.com/forum/STRENGTH_TRAINING_AND_BODYBUILDING_MEN/833/GOING_THROU-
GH_EXTREME_MEASURES_TO_CUT_WEIGHT#post5453
 
 

Thanks for starting the new thread. I agree. It is a very fascinating topic to disuss. In my opinion, most sports start out fun and people do them for enjoyment. Although for a competitive person, among other types of people, often times sports can become obsessive and the athlete does whatever necessary to win or be the best. This includes unhealthy habits, routines and dangerous lifestyles. If you were to ask athletes after the fact, I wonder how many of them would say it was worth it to put their bodies through what they did to have been the best or won their medal…?  My hunch is there are probably not too many regrets for athletes young in life, but as an athlete gets older and other things become important like spending a long life with their family… I bet some regrets start to creep in. Just a hunch though. Everyone is different. And everyone’s level of passion, competition, and obsession for their sport is different as well.
I am curious to see what discussions the new thread turns up.

Day 4
PM
This evening I got a late start to my workout after a long day at work. My body is tired. As I type, I can still feel my legs, back and shoulders throbbing… not fun.

Tonight I snatched up to 50kg for three sets. Then increased to 52.5kg for three more sets, and then back down to 45kg for another three . After taking Sunday off, tonight I wanted to focus on doing many singles at heavier weights to get back into the swing of things.

After that, I clean and jerked up to 65kg for three sets, and then decreased back to 60kg for another three sets. Same thing in the clean and jerk, I wanted to do many sets at a weight I knew I could do for several sets, but that would be heavy enough to have a good solid workout.

After doing the lifts, I did abs and back extensions for super sets of 25 each. I definitely felt the burn on those ones. Probably why my lower back is still throbbing. I really need to get stronger in that area!

To finish up the night, I did bicept curls for fun. I did 4 sets of 15 with 25lbs dumbell weights just to mix it up.
Tonight I definitely have a date with my hot tub, and greatly looking forward to it, lol.

I am hoping for a great day tomorrow. I will keep you all posted!

Happy Training!

Any suggestions for how to lose 4kg in less than two weeks? I am really not a big eater and I eat pretty healthy when I do. What do you suggest?

  
What is your diet like.. we really cant help you unless we know what you are currently eating.
 
Why do you nned to lose weight in 2 weeks.
 
what is 4kg in pounds?

Hey Fitness123 any new PRs’!?    Hey Just to let you know that I read your post about Meliny Roach and how she is why you got started.  I was lucky enough to train with her in seattle at her gym.  Just to let you know she is very very nice.  If you ever go to Seattle I can make a call for you and set up a time so you can go in and train with her, I know her coach pretty well.  How is your training going? 

Hey!

Training is going very well. Getting stronger everyday!

4kg is 9.5lbs
I am exactly in the middle of two weight classes. For the competition coming up in two weeks, I have an option to either gain 4kg or lose 4kg. I would prefer to lose the 4kg and compete in the lighter weight class. So, I was just doing some research on the best way to do that.
For some reason, it is a little difficult to describe how I eat, lol. I am in no way consistent with my eating habits. What I mean is some days I eat just a bowl of cereal morning and night and that’s it. Nothing else. I don’t really get hungry. Other days I feel like I am starving and I eat a full breakfast of eggs and pancakes and fruit, with a sandwich for lunch, and then steak and potatoes for dinner… I know I need to work on that, lol. So, I was thinking that I would do a better job of eating consistently small meals throughout the day, and also watch what I eat as far as carbs and so on. For example, pancakes are probably not the best idea, right? I have also heard of a weight loss method called hyperhydrosis..? that many people are suggesting.  From what I know, that method involves changing food intake slightly, but it mainly consists of flooding the body with water for a period of time, and then dehydrating the body two days or so before necessary to make weight.  Has anyone heard of this or tried it before? I would like to know more about it.
Any suggestions would be helpful! Thanks.

Why can’t you just eat clean?
 
-Just make healthy protein pancakes… eggs and oatmeal or eggs, protein powder and oatmeal ect…
 
-Cut out the processed food (especially cereal)  
 
-Eat lean cut meats/protein: ex… chicken, turkey, pork/beef tenderloins, fish, lean steak, elk, buffalo, protein powder, eggs
 
-Add more veggies to your diet at least 3-4 servings per day
 
-Lower your carb and sugar intake…
 
-Eat healthy carbs such as oatmeal, sweet potatoes, brown rice, quinoa, fruits, beans, starchy veggies…
 
-Eat 5-6 small meals a day to speed up you metabolism (not 2 bowls of cereal)
 
-Eat healthy fats… olive coconut or flax seed oil… nuts, nut butters, avocado, eggs, salmon, flank steak
 
-Plan your diet based on your training schedule (meal timing)
 
-Avoid liquid calories such as sodas, juices, alcohol, calorie dense shakes, and coffee drinks 
 
You don’t need to go on some stupid diet… just eat healthier…

The best diet to get on is a bbq grill, and pounds of meet from costco!  meet, meet and more meet is all an athlete needs, O and I guess some veggies!   

Hey Hey!
Thanks guys for all the good advice. I am right on track to make weigh-ins this weekend.
Life sure has been busy lately. I haven’t had too much time to keep up on my journal but workouts are going great. Getting stronger everyday!
I will update my workouts tonight!
Getting more and more nervous and excited for the meet this weekend!
As always, happy training!

Day 5
PM

I just started a new job which is fantastic, but as a result, my training has been struggling a little. Most of my workouts have been pushed back into the pm hours and by the time I get into the gym I am completely exhausted already. It has been taking alot of drive and motivation to start and better yet, complete my workouts. Everything considered though, I think I am toughing it out and slowly adapting to the new schedule and exhaustion level.

Good news! I am making gains on my snatch since the comeback after my wrist injury. Tonight I worked all the way up to 58kg which is the most I have successfully snatched since I broke my wrist a few months ago. I am gaining back strength, technique, and overcoming my fear of the weight more and more everyday. I was so excited to hit 58kg, even though my best ever is 65kg, I felt it was a huge achievement considering I have only been snatching heavy for the last couple weeks because of my wrist. It would really make my day to be able to snatch 60kg at the meet this weekend.

As far as my clean and jerk is concerned, I feel like I am really improving in the jerk. I have been focusing alot on technique lifting lately. Tonight I worked up to 70kg in the clean and jerk. Then I decreased the weight to 60kg and did three sets of three. Then I increased the weight back to 65kg and did another three sets of three all focusing on making the jerk fast and strong.

Next, I did back squats. I have been liking squats lately which is definitely not like me. Normally, squats are the most awful thing ever, but not tonight. I back squated doubles up to about 75 percent to warm up and then moved on to squatting singles up to max. I have not max squatted in too long. I have been focusing more on just the lifts and not so much supplemental stuff, but I think I will incorporate a little more squats into my workouts after the meet this weekend. I like the way they make me feel more powerful, as least right now anyways, lol. For all I know I could hate them again tomorrow.
I squatted up to 100kg which is 220lbs for a single. Then I decreased the weight back to 90kg which is 198lbs, and did a double. My legs felt pretty strong for not squatting too heavy in a long time.

Finished up the workout with abs and back extensions! Fun. Fun.
It’s my motivation for the competition and to get better that is fueling me right now to get through the day and workouts. I hope it doesn’t run out anytime soon!

How is everyone else’s training going?
Any tips for energy to put in a hard workout after a long day of standing up at work all day…?

Train Hard

fitness123 how have you been!?  how is the training going?  I have not heard from you in a while, when is your next meet?  hit me back, us weightlifters need to stick together!!!!!  2012

o no I hope fitness123 didnt stop lifitng!  we need the sport to grow not fade!   come back and talk to me!  dont leave me with all of these powerlifitng fitness people!!!!!!!

How has your training been going? We haven’t heard from you in a while?

Are the holidays messing with your training? I sure hope not…

wow .. disapointment!! were are  your fitness123??

Hey everybody!
Don’t worry I am still here and still training!  I have just been crazy busy from work.  My next meet is not until february so I took a few weeks off to focus on some family and work, but now I am back in the gym trying to get strong and in shape for my next meet. This morning I trained for almost two hours!  I couldn’t stop!  My numbers are down a little but I think I can get to where I was at very soon.  It’s always hard to get back into again after a long break.  Even though I love lifting, I have to admit it was nice to take a break.  Everybody told me to get back into it slowly but not me!  I went all out on the first day back and I will be feeling it tomorrow! 
Happy training  :)

Hit the weights hard girl! holiday season is always tough but with your mind set your will be beack in no time..
 
just dont let it happen again lol jk

Damn Illulko is on you hard fitness123!  Illulko is the muscle dog coach!   hahaha I love it.  jk.  any new PR’s miss fitness 123? 

December 7
PM

For still getting back into the swing of things, I had a great workout tonight!
I successfully snatched up to 55kg strong and easy. I attempted 3 lifts at 60kg but no luck tonight. My legs are still a little week after taking a week and a half off from lifting. I did three triple down sets at 45kg from the hang position. That felt more difficult than snatching 55kg, lol. But I got it done.

The clean and jerk. I hate it, and I love it at the same time. It’s a genuine love hate relationship between me and that lift. In competition, I always seem to pull off big lifts out of no where. But in training, it’s a whole different story. Tonight, the clean was hitting me like a ton of bricks! I was walking up to the bar fighting off the words “I don’t wanna do this” repeating in my head!  I finished the night with a 70kg clean and jerk for 3 sets. NOT FUN!
My legs and lower back will be sore tomorrow for sure!

It’s great to be back into the gym lifting again though. I promise no more time off for a long while. I had to get through these past couple weeks of working and the holiday, but I am set now. I am motivated and ready to hit the gym “hard”!
:)

Once Again ~
Happy Training Everybody