Lean Out: Week Eight

Lean Out: Week Eight

I skipped last week’s lean out post as the week was a bit shaky with regards to diet, training and general DLB nerves. I am now back in the game, with less than 10 weeks until we jet off to Montenegro!

Training
Before I recap the past week’s workouts, I have an announcement to make! Remember that powerlifting gym I told you guys about? I saw it on Sunday and fell in love! It’s a serious, serious gym with three squat racks, Oly platforms, chains, sleds, etc. It’s underneath the train tracks so the whole place shakes every couple of minutes. It only has 150 members (you have to apply for membership!) so it’s super intimate and everyone knows everyone. It is raw, exciting and scary.

One of the members/coaches holds the current national records for the squat, deadlift and bench – so if I want to compete, this is the best place to be! I will be doing my first workout there this weekend and I can’t wait! Remember this day as the first step taken towards becoming a powerlifter πŸ˜‰

In general training news, I hit my first post-accident true PR – for an overhead press. I also hit a 95kg deadlift easy with my new lifting belt. Here’s what I did last week:

Monday – Lower Body: squat (40kg x 10, 50kg x 10, 60kg x 3, 62.5kg x 3, 67.5kg x 2), alternate front lunge (30kg x 16-20 x 3 sets), leg press (125kg x 10 x 4), hip thrust (40kg x 10 x 2, 60kg x 8 x 2), cable pull-throughs (90* x 12 x 3)
Tuesday – Upper Body:Β bench (30kg x 12, 35kg x 6, 40kg x 4, 42.5kg x 3, 45kg x 2), overhead press (25kg x 8, 30kg x 4, 32.5kg x 4, 35kg x 2), push ups (12-15) superset with incline dumbbell press (12kg x 12 x 4), lat raise (7kg x 15 x 2, 8kg x 12 x 2)
Thursday – Lower Body: deadlift (50kg x 8, 70kg x 5, 85kg x 4, 90kg x 2, 95kg x 1), single leg deadlift (24kg x 10 x 2, 28kg x 8 x 2) superset with back-elevated single leg hip thrusts (10 x 4)
Friday – Upper Body:Β negative chin-ups (4 sets), cable rows (35kg x 12 x 2, 40kg x 10 x 2), face pulls (80* x 15 x 4), close grip bench (25kg x 15 x 2, 27.5kg x 10 x 2) superset with barbell curls (15kg x 15 x 2, 17.5kg x 10 x 2), dumbbell overhead extension (12kg x 15 x 2, 14kgx 10, 16kg x 8) superset with dumbbell curls (7kg x 15 x 2, 8kg x 10 x 2)
*This is what the cable machine says, so I have no idea if this is pounds, kilos, or what. All machines are different anyway.
**I normally don’t post all my weights to prevent people comparing blah blah, but I just wanted a rough record of where my strength is at now.

On Tuesday and Thursday I also did a short (5-6 minute) finisher. No other cardio for the week as I was too busy to go to dance class.

Nutrition
Same old story with nutrition: ate perfectly all week and then had a few too many treats on the weekend. No binges or anything crazy but I did have breaded chicken, fries, fro-yo, a croissant and my first proper English high tea at the Hurlingham club.

tea

Now that I’m down to crunch time, I’ve made some further dietary changes starting this week. Nothing crazy but I’m limiting carbs to post-workout (or breakfast or lunch on rest days) and really trying not to have as many treats throughout the week. I’m still hitting 1600 calories per day on average.

I made an old favourite recipe of mine (peanut chicken curry) for the first time in over a year, and forgot how good it is!

curry

And I’m still on a salad kick. Chicken caesar:

chickencaesar

And good old fashioned taco salad with sweet potato fries!

tacosalad

Over the past two weeks, I’ve been experimenting with adding an extra meal… greek yoghurt! Three or four times a week I will make this little concoction of 1 cup (ish) of yoghurt, 2 TB pea protein powder, 1-2 TB unsweetened cocoa powder and a teaspoon of honey or stevia. OM.

yoghurt

It’s funny how I’m making myself eat more to lose fat – it’s a good thing my metabolism works. And yes, I know this meal’s not Paleo (I don’t even know if I should call myself Paleo anymore!); I’m just trying to see if my body can tolerate a little dairy.

Physically, I’m down another kilo since I last weighed myself. My waist is down half a centimetre and my hips and chest are both down a full centimetre. My butt is down two (nooooooo!) despite feeling huge. I actually split my pants for the first time (it was a gradual tear rather than dramatically exposing myself in public!). I took this photo because I thought it was a great example of how much my butt has grown.

lulushorts

These are size 8 Lululemon running shorts that used to be baggy on me (as they are designed to be). Now they are skin tight like lycra!

Have you ever had an English afternoon tea? Have you ever split your pants before?

PS. I updated my blogroll for the first time in an embarrassingly long time! Check it out hereΒ to see the sites I love.

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