And I sure LOVE to watch you squat!!!

Good on diet coach, grow baby Grow!!

I dont purposely buy anything low/nonfat ever either.

I see you have several kilometres to fail onto, unlike me.

Lots of cool stuff going on in here, and great squatting as usual. My personal belief and experience is that good fat generally helps make me strong, and sugar and processed carbs helps make me fat.

Wow! So much new and different going on here. New workouts and new diet all at once is alot of change. Exciting!

Is your goal to gain muscle but stay in the same weight class?

i think this is odd for girls, though.

most girls try and get skinny-fat by eliminating fats and mostly eating things out of packets that say '99% fat free' (that are either high in sugar and / or don't contain many nutrients).

I'm looking forward to seeing how your eating helps your lifting. I suspect that my eating is also far from optimal.

Good squats,depth was great.

Wow, this healthy eating thing is a lot of work. It took me forever to shop and find all the proper ingredients. Then I had to come home and cook chicken, beef, and pork tenderloin. All for today, which is a non-training day! It's so much easier to just shove whatever's closest into my maw.

Kimba: my present goal is to build muscle and gain strength. I'm not thinking about where I'll compete weight-wise at this point. I'd be thrilled if I could lose some stubborn fat and replace it with hardworking muscle. And if I could gain any mass from the waist up, it would be downright amazing to me. Maybe with the proper food and new programming, it might actually happen!

Lula: I'm familiar with WABDL. The fed used to have a presence in my area some years back. But a meet without a squat? That's just blasphemous to me.

I've seen your great squat videos and I'm not sure I believe you have much fat, stubborn or otherwise.

Lots of volume for me today.

*Band pullaparts
*Lying L cuff stuff
*Wide-grip bench for 10s . . . moved my grip out about three inches! No pain.
*DB flat bench
*Arnolds . . . nothing positive to say here
Combo:
*Front raise
*Lateral raise
*Reverse flyes
Superset:
*DB row
*Db rolling tri . . . first time doing these . . . great fun!
Superset:
*Seated lat pulldown
*Hammer curls

If nothing else, I'm going to have beauteous shoulders and arms!

That looks like a lot of work. Big Pete swears by rolling tri's, so they gotta be good for your bench.

Good work for the upper-body, is the shoulder stability/strength getting any better?

Looks like the work capacity is coming up as well.

I am starting to see good forward progress in here Ksnap!

Rik

I love reading all the accessory stuff and am very interested in the clean eating.
It IS a lot of work to eat that way. If you add in any level of cardio activity you just find yourself eating constantly to maintain weight. Especially with your metabolism, I bet. So, don't do any cardio. ;)

Stronger shoulders and arms are sure to get that bench up!

*peek in*

Snap, you are getting back to your cyborg self! LOL

I wanted to introduce you to the co-founder of the group "Girls Gone Strong"...she is someone, like you, who embodies beauty and strength (yes, that is a compliment :-) ): http://bit.ly/HUSF8G

Shoulders and arms FTW!

I eat pretty much the same foods day in and day out, so the prep work is routine now and I'm good at it. You'll get into the swing of it too.

Just getting caught up in here. Really good work and this is a really cool direction that you're going in. I really never expected to see it. I'm equally excited about the change in diet. I think that's the last step for people who are truly serious end up.

Squats looked great. More vids.

james

Thats a lot of freaking volume.

Yea, eating plans are a lot of work, but get easier.

Ha on the Arnolds, I had one of the guys, Hara or Matty remind me of those, Oh the burn...

Im so excited to see how you grow from all your tweaks and changes!! You have such a deep passion for this sport,it will be great fun to watch, thanks for sharing with us.