Megan's Log 1: Episode 1 - Revenge of the MakAttack

[Megan K]

These things have been getting a lot of attention lately, and I figured I finally joined in on the fun!

 As you might have heard from a certain Nicholas, the post bb show has not taken off very well. Thank you very much post-show depression. After about a month of inconsistency and an overabundance of free will, I decided to hire a trainer with the goal of the upcoming RPS meet in April. Turns out he was a judge at the figure competition AND he powerlifts after feeling bodybuilding was not his thing. Perfect. Hired him and we started Monday. 

Mon 12/2/13:

Squats

5x5 - 95

Flat BP

5x5 - 105

Pulldowns

5x5 - 100, 120, 120, 120, 130

Upright Rows

3x10 - 70

Crunches

5x25

First time I had down any scheduled ab workout since... forever?

Wed 12/4/13: (a real fuckton)

Leg Ext

3x15 - 62.5

Leg Curl

3x15 - 50

Leg Press

3x15 - 45

Chin Ups

3x failure - 8, 6, 6

Incline Fly/Press

3x12 - 12.5

Military Press

3x12 - 55

DB Curl

3x12 - 12.5

Tri Ext

3x12 - 75

Crunches

5x25

and 30 minutes on the stairs.

Apparently I'm also required to give a shoutout to Nick. So..There's that. Kloveyoubye

[Timothy Copeland]

I had no idea you could write in bold in these things...

Whats the philosophy behind your plan? Monday seems more powerlifting-ish and wednesday seems a lot more bodybuilding-ish. Are you goin for a strength-and-size kinda deal?

[Sereni]

Clint Eastwood was not in Star Wars.

[Dan]

He would have been the best Obi Wan Kenobi ever.

[Megan K]

Yeah every day is set up to be varied - not one muscle group being focused at one time. For now, it's essentially broken up into 5x5 and 3x12 days. In a few weeks I'll be switching to a power schedule, which also includes a decent amount of ab work shockingly. 

[Louie P]

Mon 12/2/13:

Squats

5x5 - 95

Flat BP

5x5 - 105

Pulldowns

5x5 - 100, 120, 120, 120, 130

Upright Rows

3x10 - 70

Crunches

5x25

hip thrust / glute bridge super set
Nick X 100 X 100

These must have been tiring

[Sereni]

It's usually more a 5x5 kind of thing, I prefer the ME work.

[Megan K]

Fri 12/5/13

Pull-Ups

4x failure - 6, 5, 5, 5

Deadlift

5x5 - 155, 155, 175, 175, 175

CGBP

5x5 - 75

Shrugs

5x15 - 30s

Crunches

5x25

Felt pretty good overall. My hands are shredded from DL. My labs and classes got canceled for different reasons so I was able to lift way earlier than I normally do, so there was no food in my belly at that time. 

[Sereni]

What are you wearing?

[Louie P]

When is the date of the RPS meet in April? Maybe I'll do it with you. I was looking at doing one in April in Ithaca, NY.

[Megan Kerwin]

Awesome! It's the 26th.
Here's the link: http://www.revolutionpowerlifting.com/#meets

On Dec 6, 2013 2:45 PM, "Louie P" <louiep...@gmail.com> wrote:

When is the date of the RPS meet in April? Maybe I'll do it with you. I was looking at doing one in April in Ithaca, NY.

--
You received this message because you are subscribed to the Google Groups "RIT Weightlifting" group.
To unsubscribe from this group and stop receiving emails from it, send an email to ritweightlifti...@googlegroups.com.
To post to this group, send email to ritweigh...@googlegroups.com.
Visit this group at http://groups.google.com/group/ritweightlifting.
For more options, visit https://groups.google.com/groups/opt_out.

[Megan K]

12/9/13

My second time with my trainer. Felt pretty good when I got there and was definitely ready to get my butt kicked.

Squat

5x5 - 105, 115, 115 (3 - lost my balance), 115, 115

Flat BP 

5x5 - 100

Pulldowns

5x5 - 120, 120, 130, 130, 130

Front DB Raise

3x12 - 10

Side Lat DB Raise

3x12 - 5

Rear Lat DB  Raise

3x12 - 10

Upright Rows 

3x10 - 70, 80, 80

Crunches

5x25

Think I could've gone heavier on the side lat raise, but other than that I definitely walked away exhausted. Made huge gains in squatting from last week's session. 

I'm incredibly impressed with this guy. With the poor excuse of a trainer Nick and I had for the BB show, I was really unsure about hiring this guy in the first place, and I'm really glad I have. Guy knows his shit and is very amicable. He paid a lot of attention to my form and asked me how I felt after every set. I definitely recommend him for anyone who wants a PT. I've already made a few friends at his gym and am definitely looking forward to my next session. The challenge now is to clean up my diet so I don't feel like a fatty every time I put on jeans/shorts. 

[FRAN PERKOVIC]

Wait, he actually goes to your training sessions? That's cool, I thought it's just an online coaching.

Whatever you do with your diet, don't spend next six months dieting for two weeks and then binging for two.

[Sereni]

Fran. Shut the fuck up.

[FRAN PERKOVIC]

Seriously dude, what is your problem?

[Megan Kerwin]

Fran, I don't see how what you said was constructive at all. Really? Binging? Completely unnecessary.

On Dec 9, 2013 11:24 PM, "FRAN PERKOVIC" <fxp...@g.rit.edu> wrote:

Seriously dude, what is your problem?

--

[Sereni]

As Megan said, your comments/advice not helpful.  As a rule of thumb, it is never okay to criticize a woman's inability to control her eating habits.  This rule is amplified when her boyfriend already thinks you're an idiot.  Your know-it-all attitude is very obnoxious, especially when all evidence points to how little you know (see recent meet results).

[FRAN PERKOVIC]

I don't think you are aware how many people can't control their eating after dieting, especially women, because they are more self aware when it comes to body. The ones that manage to do so are usually lean under-eaters in the first place. Was I supposed to tell her its not her fault and that everything is going to be ok, while she can't get back on track and goes through pointless weight fluctuation? Are we at Planet Fitness?

The fact that you think I am very wrong in what I say should make you rethink what you know. Not to mention you didn't prove me wrong in anything I said so far.

Let that sink in. You have provided no arguments against any of my claims, because if you did, I would consider them and possibly change my mind accordingly.

It is sad that you think knowledge is linear with experience or results. Will I automatically become smarter as I progress more? Does that mean Phil Heath is most knowledgeable person when it comes to bodybuilding?
It was really resourceful bringing up my last competition results, we all know yours were just flawless.
And thanks for mature name calling.

[Sereni]

The next time im in Rochester, I would like to have a face to face discussion with you. Nothing before then. In the meantime refrain from posting on my or Megan's log.

[FRAN PERKOVIC]

Ok, I will try and make time.

[Megan K]

Okay. Stop being an asshat, don't talk about our diets because you have no fucking clue what we went through, and don't pretend you know more than we do just because you read some broscience articles. Dieting is a very sensitive issue right now - for both of us. Don't even look into the fact that I'm, excuse me, a woman. (a second fuck you is required here). The kind of strict, exhaustive regimen we were put through has put scars on our lives that will probably be there for a lot longer than both of us anticipated. We're both going through a very stressful point in our lives right now, so, honestly, leave me the fuck alone. I don't care for your criticism, good or bad, and I don't care for your exact ways of how someone should be lifting. I don't give a single shit, especially after comparing my results since I've started lifting to yours. Leave your thoughts to yourself, or else I'm pretty sure one of us is going to take your head off. We are both fairly new at lifting, and your subjective comments are poison. Experience is directly correlated to knowledge as any lifter, I'm sure, can tell you. I should definitely hope you become more intelligent about your body as your (hopefully) progress in your lifts. Powerlifting and weightlifting in general is one of the only individualized sports that receives positive criticism and encouragement. "Don't binge for 2 months" yeah great one there. 

In short, leave me alone. You don't know me. You don't know what I've been through. I think your criticism is worthless. 

[Louie P]

It won't be too much longer before you are stronger than Nick =0

[Megan K]

Soon, I'll be doing shrugs with Nick on top! Wait...

Anyway, might as well update my log while I'm on here. 

Mon 12/16/13

Squat

5x5 - 95, 105, 115, 115, 115

Flat BP

5x5 - 105, 105, 105, 105 (4), 105 (4)

Pulldowns

5x5 - (different machine) 95

Front Laterals

3x12 - 10

Side Laterals

3x12 - 8

Rear Laterals

3x12 - 10

Upright Rows

forgot :(

Crunches

5x25

Was at Ironworks and it was packed, so I wasn't able to do my routine as usual... Long story short about being stuck in Owego and Nick being my savior multiple times.. no big deal. ;) So in the end I wasn't able to get to my Monday PT appt. I only got 4 for bench for the last 2 sets, but I'm [retty sure I've never done a 5x5 of 105 before, so that's kind of an improvement, yes? And I remembered I had to to upright rows about halfway I to Nick's place. Whoops.. Making that up on Friday. 

Wed 12/18/13

Leg Extensions

3x15 - 70, 80, 80

Leg Curl

3x15 - 50, 60, 60

Leg Press

3x15 - 205 (recorded with weight of platform)

Chin Ups

3x Failure - 7, 6, 6

Incline Fly/Press

3x12 - 10, 11, 12

Shoulder Press

3x12 - 45, 55 (9), 55 (10) (standing)

DB Curl

3x12 - 15, 15, 15

Tricep Ext

3x12 - 80, 90, 90

Crunches

5x25 (weight 6lb weight)

Trainer really pushed me yesterday. Whole arm pump after that.  

We talked and I realized we could use each other for the club's (and his gym's) benefits. We could also reach out to other gyms for the club's benefit as well for meets and events.

[Megan K]

Just wanted to post this as self motivation.

Eating has been going fairly well for the past couple days. Been focusing on a good high intake of protein and minimal carbs (of any kind) and sugar. Apart from a small binge a couple nights ago, I've been holding up well.  I've been feeling incredibly insecure about my appearance, but I do think I'm past the post-show blues.  I've also been having a lot more water recently (because I'm pretty sure I was dehydrated for the past couple weeks) and that is definitely helping. Just little steps to get my life back in order. The amount of cardio I should be doing needs improvement, however. So I've started to branch out to other sports like boxing and volleyball, and probably broomball next semester. 

[Louie P]

Why are you still doing minimal carbs?

[Megan Kerwin]

I'm not cutting them out completely. Like I have toast and rice. I'm just making sure I'm not going overboard :/

On Dec 20, 2013 11:27 AM, "Louie P" <louiep...@gmail.com> wrote:

Why are you still doing minimal carbs?

[Megan K]

Fri 12/20/13

Pull Ups

4x Failure - 7, 7, 6, 5

Deadlift

5x5 - 175, 175, 175, 185, 185

CG BP

5x5 - 80, 80, 80, 85, 85

Upright Rows (making up for Monday)

3x10 - 80

Shrugs

5x15 - 30, 30, 30, 35, 35

Crunches

5x25

Also did 30 minutes hard on the stair master. It's weird knowing that I was able to do more cardio while I was starving myself... I feel so lazy now. I definitely feel good aabout finally getting a good sweat going, though. 

Stuck at the gym til 9pm for my shift... So hungry :(

[Megan K]

 I haven't posted on here in a long time, simply because I'm lazy. In short, my lifts are going up, and pull-up/chin-ups have remained the same. In a few hours today, I will be tested my 1rep max for the big 3 lifts. We're doing all 3 today because I'm leaving for CA on Wednesday and won't be able to meet again for a few weeks. 

Even though I know I have improved greatly since I started legitimately training, I'm nervous that I won't hit the amount I'm aiming for. I remember my first meet with the club last year and I barely got up 170x1 for DL. Now, I can pull 200x5 (fairly) easily. Will definitely report what I achieve today. 

But since I am leaving for CA soon, I have a heaviness on me from already missing Nick and Ivy-cat - I won't be able to see them until February. Hopefully my emotions won't get the better of me during my lifts since I've been looking forward to this day for some time. Especially after losing strength from the show last October, my previous max for DL was 225. Fingers crossed that I'll be able to knock that out of the park. 

Well, wish me luck. I certainly need it. 

[Sereni]

But mostly Ivy...

[Nicholas Battista]

Good luck!

On Monday, January 13, 2014, Sereni wrote:

But mostly Ivy...

[Megan Kerwin]

Thank you!

Ah I'm so proud of myself.

Bench:
Previous - 125
Now - 135 (!!!!!)

Squat:
Previous - 140
Now - 175

Deadlift:
Previous - 225
Now - 260

I'm super happy and thrilled that I finally got a plate on bench; it's been a goal of mine for a long time.

Going to treat myself to a nice dinner now :)

[Louie P]

Plates on bench is awesome, good job!

On Monday, January 13, 2014 5:02:41 PM UTC-5, Megan K wrote:

Thank you!

Ah I'm so proud of myself.

Bench:
Previous - 125
Now - 135 (!!!!!)

Squat:
Previous - 140
Now - 175

Deadlift:
Previous - 225
Now - 260

I'm super happy and thrilled that I finally got a plate on bench; it's been a goal of mine for a long time.

Going to treat myself to a nice dinner now :)

On Jan 13, 2014 4:36 PM, "Nicholas Battista" <nab...@gmail.com> wrote:

Good luck!

On Monday, January 13, 2014, Sereni wrote:

But mostly Ivy...

--
You received this message because you are subscribed to the Google Groups "RIT Weightlifting" group.

To unsubscribe from this group and stop receiving emails from it, send an email to ritweightlifting+unsubscribe@googlegroups.com.
To post to this group, send email to ritweightlifting@googlegroups.com.

Visit this group at http://groups.google.com/group/ritweightlifting.
For more options, visit https://groups.google.com/groups/opt_out.

[Nicholas Battista]

Congrats! Welcome to the wagon wheel bench club

[Louie P]

"and pull-up/chin-ups have remained the same"

I have had better luck progressing doing pull ups/chin ups when adding weight rather than trying to add another rep doing bw.

If you look at it like this it helps- Say you a person weighs 200 pounds and is doing 5 reps for bw

200lb x 5 reps = 1000 total tonnage
 
In order to progess to 6 reps at bw you would need to produce the following amount of work

200lb x 6 reps = 1200 total tonnage

Now if you were to add 5 pounds and only do 5 reps

205lb x 5 reps = 1025 total tonnage

[Alex M]

Definitely knocked that 225 pull out of the park lol. 275 just around the corner. Good work Megan!

[Megan Kerwin]

Thank you so much!! Next goal: a 600 total; only 30lb away!

--