"PowerBarbie + 2013 = DOMINATION!!"

[PowerBarbie]

This is my 2013 log!

Goals:

GPC Powerlifting QLD State Titles - 6th April
GPC Powerlifting National Titles - June
GPC World Championships (Hungary) - September
170kg+ Squat, 80kg Bench, 165kg Deadlift

Get to at LEAST 20% BF (visible abs) - LOOK LIKE I LIFT!
(Figure Comp early 2014????)

Current 1RM's:
150kg Squat, 72.5kg Bench, 145kg Deadlift
(Equipped - 95kg Bench, 182.5kg Deadlift)

Current Stats:
5'2, 67kg, estimated 28-29 BF%

Training:
Medium volume / Medium - High Intensity Powerlifting program
4 days a week - 1 x Squat, 1 x Deadlift, 2 x Bench
+ added "bodybuilding" accessory work to compliment each session

Diet:
Starting on 1800 - 1900 cals 40/30/40 (P/C/F)
Will monitor each week and adjust accordingly
Goal is to reduce BF whilst maintaining LBM - slow and steady!

Some random videos from last year:

250kg Tyre Flip -
[ame]http://youtu.be/TvayhIXg890[/ame]

Squats -
[ame]http://youtu.be/eInbXNQkcqU[/ame]

Deadlifts -
[ame]http://youtu.be/hUW9DFGnfxA[/ame]

Benching -
[ame]http://youtu.be/i8y1FAVw2_Y[/ame]

Equipped Lifting -
[ame]http://youtu.be/6O3IQDe0I6c[/ame]

150kg Squat -
[ame]http://youtu.be/5fjl_8uHRiM[/ame]

Goal Physique <3 :

BRING IT ON!!!​

 

[Oznut]

Just post the pics, they can't be worse than mine ha ha!

 

[chocchillimango]

OMG .. go Tara!!!

 

[Big Mick]

What are you worried about what about obese people like myself that been training for years and look like a fat fuck

 

[Darkoz]

Where are these pics you speak of Barbie?

 

[PowerBarbie]

Updated first post.. Have decided I am not going to officially participate in the comp, just doing it for myself.. Will post "before" pics once i've seen some changes and have some of those pics to go with it..

How do I change the title btw?

 

[chocchillimango]

Awesome goals, PB

Wishing you all the best of success with them. You won't need luck though!

We're about the same height but i'm clearly a weakling runt by comparison LOL

Go Team Tara

x

 

[PowerBarbie]

Thanks CCM!.. Umm pretty sure you weigh like half of me! haha

14/01/13 - PL Bench + Tri's and Shoulders

Bench:
20kg x 8
20kg x 8
30kg x 8

42.5kg x 3
42.5kg x 3
42.5kg x 3

47.5kg x 4
47.5kg x 4
47.5kg x 4

50kg x 5
50kg x 5

*all were done flat bench (as opposed to big arch as I normally do), did make it feel a fair bit heavier!

Starfish Press:
20kg x 5
20kg x 5
30kg x 5
45kg x 5
50kg x 5
55kg x 3

*^ this is done to Max Effort x 5, will be looking to get the 55kg x 5 next session!

Pendaly Rows:
40kg x 8
40kg x 8
40kg x 8

Lying Tricep Extension:
5kg DB's x 12
5kg DB's x 12
5kg DB's x 12

DB Side Lateral Raises:
5kg DB's x 10
5kg DB's x 10
5kg DB's x 10

*I am SO weak in accessory work outside of general PL stuff, really wanting to improve this, this year!

DB Shoulder Press:
10kg DB's x 12
10kg DB's x 12
10kg DB's x 11 (missed last rep)

*Only have 10kg DB's and 15kg DB's - probably could easily use 15's when fresh, but was fried by this point!

Notes:
Good session! Happy with it!.. As mentioned, really weak in general accessory work, this will be a focus this year!..
And to get SHOULDERS! Because I have none haha

Diet:
Will update diet macros a bit later after dinner!

 

[Tregs]

You have some good goals there. All the best I'm sure you will hit them all

 

[The Hamburgler]

Starfish press sounds hella dodgy lol

 

[Grippy]

Smash it PB, am sure you will hit your targets for worlds.

 

[PowerBarbie]

You have some good goals there. All the best I'm sure you will hit them all

I hope so! Thanks Tregs!

Starfish press sounds hella dodgy lol

Smash it PB, am sure you will hit your targets for worlds.

Thanks Grippy! If I stay consistent, there should be no reason why not!

15/01/13 - Rest Day

Notes:
Glad it was a rest day, have been struggling with sleep lately.. Averaging about 3 hours a night, no idea why, so tired today!
Squats/Legs tomorrow.. Diet was good, didn't eat as much as I should have, but didn't train today so not too stressed, also wasn't very hungry most of the afternoon due to to trying rice again for the first time in months, BAD MOVE - look like i'm a few months pregnant and in pain, ditching that again!

Diet:
Calories: 1474
Protein: 169g
Carbs: 110g
Fats: 36g

> 3 whole eggs, 5 egg whites, salmon slices, small tin corn, 20g parmesan
> sugarfree V
> small handful grapes
> 100g brown rice, 2 x tins tuna, small tin corn, snow peas, 1/2 small packet black bean sauce
> banana
> 220g chicken breast, home made alfredo sauce (chobani, cottage cheese, mushroom, garlic, parsley, parmesan)

I'm posting food pictures, because I like looking at other peoples food pictures haha

 

[The Hamburgler]

I think I just worked out what it is lol
(Or at least body positioning)

I'll keep an eye on yours and Scott's logs before I pass judgement on arm movement!

 

[PowerBarbie]

16/01/13 - Rest Day

Notes:
Wasn't meant to be a rest day, is meant to be PL Squats/BB legs day - but a friend of mine said they'd do a legs session with me if I waited till tomorrow (tomorrow was meant to be the rest day), so am going to do that! Excited as he is pretty good with the BB side of things, so it will be good to get a session in with him and an idea of what I should be doing for future leg work outs!.. Also nervous, he's going to kill me.. haha..
Will do 2nd Bench + chest/arms on Friday, Deadlifts + back on Saturday

Food is under a bit again today, still a bit unwell in the stomach.. Also no training anyway, so not too stressed, not feeling hungry

Diet:
Calories: 1412
Protein: 183g (lol)
Carbs: 79g
Fats: 35g

> 3 whole eggs, 3 egg whites, small tin of salmon
> sugarfree V
> 1 x kiwi fruit
> 2 x packets of teriyaki beef jerky (I have a bad addiction to this stuff! :S)
> banana
> 1 x tuna/avocado sushi roll
> home made roo mince beef burgers + beetroot, pineapple, lettuce, tomato, egg, low fat bacon
(these taste AMAZING - like HJ's aussie burger!)

(yes same pics as when I made them the other night, being lazy.. haha)

 

[chocchillimango]

amazing food and hope you feel 100% by tomorrow.

looking forward to a good story about your workout!! Don't let him smash you...then again...

 

[PowerBarbie]

Thanks Viv! You'll be horrified at my meal tonight! haha

17/01/13 - PL Squats + BB Legs

Squats
20kg x 8
40kg x 8
60kg x 5
90kg x 3 (these felt way too heavy!)

105kg x 5
105kg x 5

112.5kg x 2
112.5kg x 2

120kg x 1
120kg x fail (fuuuu! Was meant to be 4 x 4! )

*^So shit, really not happy! Everything felt so heavy even in warm ups, this should have been easy. Decided to leave it and smash accessories

Front Squats [superset with GHR's]
20kg x 8
30kg x 8

40kg x 5
40kg x 5
40kg x 5
40kg x 5
40kg x 5

*^First time doing front squats! Felt weird, neck still feels like there's a bar on it, haha. Will be doing more of!

Glute Ham Raise [superset with front squats]
1 x 12
1 x 12
1 x 12

*^Full ROM, no assistance bands. Epic hammies cramping! I love these!

SLDL's [superset with walking lunges]
40kg x 8
40kg x 8
40kg x 8

Walking Lunges [superset with SLDL's]
5kg DB's x 15m each way
5kg DB's x 15m each way
5kg DB's x 15m each way

*^Lunges KILL me, I have no idea why - they burn like nothing else! I struggle with them big time!

Planks
1 x 1min
1 x 1min
1 x 1min

*^was going to superset with calves, but kept getting dirty looks from Scott when I'd start hahaha

Notes:
As mentioned, really wasn't happy at all with squats! And to top it off, I've been eating perfectly clean (haven't even had a cheat meal yet) and this morning I was UP 1kg.. I know scales aren't everything, but it was still frustrating! And then to have the crap squat session as well.. Oh well, what can you do!.. I felt pretty smashed from the accessories stuff, legs were shaking a bit and butt is currently aching already!

Food was higher today, definitely more carbs due to legs day. Was so lazy with dinner as tired, need to organise pre-made after training dinners!

Diet:
Calories: 1582
Protein: 152g (
Carbs: 147g
Fats: 36g

Meals:
> 2 x packets of teriyaki beef jerky (I have a bad addiction to this stuff! :S)
> banana
> 75g quinoa, 2 x tins of tuna, 1 x small can of corn, snow peas, 80g black bean sauce
> 1 x tuna/avocado sushi roll
> 250g chicken mince, 2 x slices of pineapple, squirt of tomato sauce (lol, so lazy!)

Also, took this at work today (sorry for crappy quality, was a tiny mirror and had to zoom!).. I think theres a tiny bit of tricep/delt definition starting to come through??.. Or wishful thinking perhaps, haha..

 

[chocchillimango]

your shit squat day will never be as bad as mine so don't worry Tara

Don't you just love front squats?? LOL feels like you're going to choke to death the first time but then you'll get used to it and just keep chanting
"elbows up!"
I love them as they are not bad for the quads

your workouts have become quite huge of late... do you think the volume of stuff you are doing is having an impact as well as dieting?
Or maybe the heat/humidity if that bothers you?

Eats are not horrific, PB ... you've just reset the standard of expectation that is all! haha

Looking really good and yes, I spy triceps, most definitely.

don't worry about the scales. just measure and look in the mirror. body recomp is not about the scales.

 

[PowerBarbie]

I can always rely on you for some feedback/encouragement Viv, thanks! <3

They are a bit bigger than I am used to, but its only brand new, and its my first week (was second session really), so I don't think that would be a factor yet.. I guess maybe food.. Or maybe just an off session!.. Wasn't tooo bad tonight, could have been better.. But it was passable.. So fingers crossed it was just a bit of a one off!..

18/01/13 - PL Bench + Biceps & Shoulders (& "Chest")

Bench
20kg (44lb) x 8
30kg (66lb) x 8
40kg (88lb) x 5

50kg (110lb) x 4
50kg (110lb) x 4
50kg (110lb) x 4

55kg (121lb) x 3
55kg (121lb) x 3
55kg (121lb) x 3
55kg (121lb) x 3

*^Flat back, no arch - felt a bit heavier than they should, but usually have an epic arch so assume that's why.

O/H Military Press [superset with DB flys]
25kg (55lb) x 8
25kg (55lb) x 8
25kg (55lb) x 8

DB Flys [superset with O/H military press]
10kg (22lb) DB's x 12
10kg (22lb) DB's x 12
10kg (22lb) DB's x 12

DB Bicep Curls [superset with DB reverse flys]
10kg (22lb) DB's x 12
10kg (22lb) DB's x 12
10kg (22lb) DB's x 12

DB Reverse Flys [superset with DB bicep curls]
5kg (11lb) DB's x 12
5kg (11lb) DB's x 12
5kg (11lb) DB's x 12

Hammer Curls [superset with front lateral raise]
10kg (22lb) DB's x 12
10kg (22lb) DB's x 12
10kg (22lb) DB's x 12

Front Lateral Raise [superset with hammer curls]
5kg (11lb) DB's x 12
5kg (11lb) DB's x 12
5kg (11lb) DB's x 12

DB Bicep Curls
5kg (11lb) DB's x 20
5kg (11lb) DB's x 20
5kg (11lb) DB's x 20

*^Had a few minutes to kill whilst waiting for a friend, so wanted to just smash biceps that little bit more

Notes:
The plan was this session would be a PL Bench + Biceps/Chest session (as I also have a PL Bench + Triceps/Shoulders session), but I realised I really am not that interested in smashing my chest, and don't think I REALLY have a need to whilst doing Bench twice a week anyway?? I would much rather focus on doing 2 sessions of shoulders as they are my weakest point. I'm very open to opinions though?? Will probably keep in fly's, just because I like those! Haha.. Happy with the session overall though I think, and shoulders are feeling pretty tender already right now!

In general I am very open to opinions and thoughts on what i'm doing, as this whole "bodybuilding" side of it is completely new to me, and i'm somewhat just making it up as I go along, and making sure it still all works in well with my Powerlifting training though.. Very open to any suggestions, anytime!!

Food was terrible today, did not eat enough at all. Made lunch and struggled to even get halfway through it, about to go make a BIG dinner though! Only sitting at around 600 calories for the day so far, will update diet stats later tonight. Also, should probably start recording weigh ins as well!

Diet:
Calories:
Protein:
Carbs:
Fats:

Meals:
> 3 x eggs, 3 egg whites, salmon
> banana
> sugarfree V
> 25g quinoa, 1 x tins of tuna, 200g green beans + brocolli, 40g black bean sauce
>

EDIT: Dinner.. Can't be bothered adding up all the macros, feel comfortable knowing I had about 1000 calories to play with, and meal was still pretty clean (very lean mince patties etc), and omg to have bread again <3 haha

 

[Tregs]

nice lifts and that burger wow its making me hungry

 

[PowerBarbie]

Thanks tregs!

19/01/13 + 20/01/13

Notes:
Not much to report at all.. Missed my DL session yesterday :/ .. I think all the lack of sleep over the past week or two finally caught up to me, slept in till about lunchtime both days this weekend.. Also had the most epic doms from legs, have been struggling to walk properly since Thursday! haha.. I feel 1000 x better though, I think I needed it.. So hopefully I will be good to absolutely smash it this week now.. Squats tomorrow, need to redeem myself from that last session!.. Deadlifts are going to suck this week after skipping this week, but my own fault!..

Diet:
This is probably the most notable thing for me this weekend.. I am notorious for a week of clean eating and then come the weekend completely screwing it up and getting into that mentality of "oh well i've already screwed it" and just completely go off track again.. Today marks 14 days of NOT doing this.. Getting through two whole weekends without messing it all up!.. Sounds ridiculous, but just little things like being at a birthday party last night, and there being chips and hamburgers for dinner, I ditched all my chips on to someone elses plate and the bread buns, and just ate the pattie and salad.. Normally I would have just eaten it and justified it as a "cheat meal", and gone way overboard.. My weight was 67.4 this morning, so whilst it hasn't gone down for a few days, it hasn't gone up either, which is good! (I started at 70kg 2 weeks ago).. Going to start logging my weight each morning as of tomorrow also

I AM ON A MISSION FOR ABS DAMMIT!.. haha

So thats it, not much to report this weekend! Looking forward to a really good session of squats tomorrow though!!