Lock and Load

OK, Laughlin is done, now we’re on to Napa, January 14. I need to help them compile the records, I will get after that soon. I started benching today and realized that my shoulders were a little more sore than I had originally thought. No worries, I did the first part of the bench work out, 5X50%, 4X2X60%, 3X2X70% and then instead of doing 3X6X80%, which was 185lbs, I did two sets of 3 and went to the dumbbells. I did my old shoulder capping routine that I hadn’t done in a long time and followed that with my PT shoulder routine. Good enough for government work.

All the candy and crap that’s all over the office today and I walked by all of it. That was harder than the workout. The chicken parmesan came out perfect tonight and damn! I can make me some red sauce. The ticket is very high quality ingredients. Garlic brought back to me from the Gilroy Garlic Festival, olive oil, organic diced tomatoes, dried wild mushrooms, Petite Sirah, home grown Thai peppers and a touch of brown sugar to cut the acid. MMMmmm. I’m going to try and hit yoga tomorrow, looking forward to getting back into thatk. Tonight is Obedience school with the Devil Dog himself. I don’t know who keeps getting this dog so spun out before school. Today he spun around and took my knees out from under me hyperlocking the left. Hopefully I can walk tomorrow since I was seeing stars tonight.

Today’s consumption

1/2 ww english muffin
3 slices lean black forest ham
1 slice low fat jarlsberg

1 apple
1 string cheese

1 roasted potato
sliced london broil

ProMax bar

EFL Baked Chicken parmesan

Riccotta and blueberries

Good dog!

The numbers

Well, if I keep it real, here’s the daily numbers for next week:

Calories 1544
Fat 35g
Protein 133.5g
Carbs 164g

I need to add about 5 grams of protien somewhere, but it’s gonna take some figuring. Maybe adding an scrambled egg and some whites with breakfast…


OK, here goes, this week’s meal plan:


1/2 ww english muffin
3 slices lean Canadian Bacon
1 slice low fat Jarlsburg
1 small orange

Fat Free Cottage cheese

London Broil on ww Sourdough w/lettuce

String Cheese

Chicken Parmesan
WW pasta

Low Fat Ricotta
Wild Blueberries

I’ll figure out the calories protein and fat a little later.

Laughlin, NV

It’s like being in Hell. You can’t breathe through all of the smokers and you can’t eat in that damned town. The River Palm is a huge hotel with the world’s oldest HVAC system. You can barely breathe fresh air even on the the non-smoking floors. Luckily it was cold outside so fresh air could be found if you went somewhere alone.

How do you mess up a baked potato? Ask the River Palm, they did it. How do you screw up hof brau style prime rib? Ask the River Palm they did it. Their food is designed for old people (like over 70 old) who can’t taste the difference anyway. How I managed to lift on that garbage is a mystery to me, but I did. I walked over to the Golden Nugget in the morning for some Starbucks since there was no in room coffee. Had a blueberry muffin just because I figured Starbucks wasn’t going to poison me. I lifted at 10:30 that day so I went back to the room, had my coffee drank a bit of water and waited. I had a ProMax bar about 20 minutes before I went down to warm up and away we went. After the bench I went over to Subway and got a sandwich on whole wheat bread with cheese steak, a slice a provolone and some Chipolte goo on it. Nothing else. No damage and that’s a good thing. That’s the last I ate in Laughlin. I waited until the next day in Vegas to eat again. I just couldn’t bear to deal with crappy food any more. I will be back on BFL today. In Vegas I went to Mon Ami Gabi, my favorite lunch spot and had a couple of glasses of Laurent Perrier, an order of garlic toast with goat cheese baked in a ramikin with a tomato sauce, then it was Quiche Lorraine with a lovely baby green salad. Finished it off with an espresso and vanilla bread pudding with a caramel sauce and vanilla bean ice cream on top. That’s all I ate yesterday and it was more than enough. I feel surprisingly good and ready to be back on track today. I’m off to my e-diets page to plan this weeks food.

AAU meet December 2, 2005

Not bad for an old woman, two firsts and a second. Martin was gracious enough to cross me over into two classes that I hadn’t originally signed up for. He has a soft spot for me, I think it’s because I’ve always been easy going and not a pain in the butt. Did I want to deadlift? Jeez, I hadn’t been focused on deadlifting because I hadn’t entered that discipline, but I guess I could. And I did. I equaled my existing world/american record, but could not break it. I benched 192.8 which isn’t a world or american record and is about 10 pounds away from it. I’m happy with that lift though. I blew out my shoulder mid August at a meet. I had the flu and lost 11 pounds. So I weighed-in in a different class, but then a lift that should have been no big deal, 192.8, was a major struggle. The next lift 198 came crashing down on me and my shoulder was toast. I tore the bicepetral tendon, not completely, but bad enough. I couldn’t lift for 6 weeks so I’m happy with the progress, to be back where I am and not hurt two days after the meet.

Now let’s talk about grace. My goodness, there was a woman there that was so obnoxious I would think she was taking her cues from TO. Yeah you lifted a ton, bully for you, but I couldn’t even be in the same room with you, yeah, you were that embarassing. Not to be a jerk, but I hope they test you, I think your voice is a little funny, your hair was a little thin and maybe you had a little help. For the most part women aren’t as, well, testosterone fueled as you appeared. I would like to be wrong, but I don’t think I am on you. That little Mexican girl outlifted you and I think she was clean. 26 years old and just about as gracious as they come. She lifted a ton and was sweet and kind and a joy to compete with. She kicked my butt, but I don’t mind losing to someone like her.

Ron Santee the head ref was very kind to me. After my first bench he told me what a nice lift it was and thought I had room to add more weight. I knew my shoulder was crap so I only went up 2.5 keys. After the second lift he told me that my second lift was technically one of the best lifts he’d seen that day. That made me very proud, I smiled and thanked him. I missed my third lift, but I was happy about the day. I try to take a businesslike approach to lifting, focus on the job at hand and execute. That works best for me. I would like to be thought of as the technically sound, gracious powerlifter, and maybe a charactor of the game 🙂

My deadlifts were sound in spite of the fact that I hadn’t trained for competition. The first one was 236.5 and while it was heavy, it came up just fine. The 2nd was 242.5 and it was a bit of work, but came up fine too. The third was a mistake, it was 253.5 which was my existing record and if I had added 1/2 key it would have been a new record. I got the third but missed the fourth. Still not bad for not training to deadlift. A good day all and all.


I’ve been asked repeatedly to journal my adventures. I will do that here. I have two other blogs, but I’m so out of control on the one that I cannot link to it with good conscience. It keeps me sane. The other chronicles the passing of my dog Toby. Toby had lung cancer, she only stayed with me for 19 months but she was a Gypsy Doberman and she stole my heart. She promised to trade it back later for my wallet, but she never did.

Here I will discuss my:

Body for Life
Dobermans, mine in particular
Home remodeling
Swimming pools
Pickup trucks and country music
And if I can’t resist…politics.