You have to track it if you want to be successful at it!
Moderators: Mini Forklift Ⓥ, C.O., Richard, robert, SyrLinus
- robert
- Site Admin
- Posts: 21053
- Age: 38
- Joined: Fri Apr 08, 2005 8:05 pm
- Location: Austin, TX
- Contact:
Re: You have to track it if you want to be successful at it!
Just wanted to drop by to tell you how much I appreciate you!
I'll catch up via email soon.
Have an outstanding week!
I'll catch up via email soon.
Have an outstanding week!
Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1
- MichelleRisley
- Manatee
- Posts: 216
- Joined: Tue Dec 20, 2011 4:14 pm
- Location: Atlanta, GA, USA
- Contact:
Re: You have to track it if you want to be successful at it!
robert wrote:Just wanted to drop by to tell you how much I appreciate you!
I'll catch up via email soon.
Have an outstanding week!
Thanks, Robert!

Have an amazing week, as well!
"The only person you are destined to become is the person you decide to be."
~Ralph Waldo Emerson~
~Ralph Waldo Emerson~
- MichelleRisley
- Manatee
- Posts: 216
- Joined: Tue Dec 20, 2011 4:14 pm
- Location: Atlanta, GA, USA
- Contact:
Re: You have to track it if you want to be successful at it!
1/9/12:
Morning weight:
112.4 lbs
Training:
Legs/glutes
Warm-up:
10 minutes on treadmill
5 min of yoga stretches
Giant set: 4 x 10
Leg extensions
Bb squats (wide stance)
Smith machine squats (shoulder-width stance)
Stationary lunges: 4 x 15
Leg press: 5 x 15
Bb stiff leg deadlifts: 5 x 8
Leg curls: 5 x 15
Calf press: 4 x 25
Stretching:
15 minutes
Nutrition:
Macros:
Carbs 297 gm
Protein 149 gm
Fat 66 gm
Water:
4.5 liters
Morning weight:
112.4 lbs
Training:
Legs/glutes
Warm-up:
10 minutes on treadmill
5 min of yoga stretches
Giant set: 4 x 10
Leg extensions
Bb squats (wide stance)
Smith machine squats (shoulder-width stance)
Stationary lunges: 4 x 15
Leg press: 5 x 15
Bb stiff leg deadlifts: 5 x 8
Leg curls: 5 x 15
Calf press: 4 x 25
Stretching:
15 minutes
Nutrition:
Macros:
Carbs 297 gm
Protein 149 gm
Fat 66 gm
Water:
4.5 liters
"The only person you are destined to become is the person you decide to be."
~Ralph Waldo Emerson~
~Ralph Waldo Emerson~
- MichelleRisley
- Manatee
- Posts: 216
- Joined: Tue Dec 20, 2011 4:14 pm
- Location: Atlanta, GA, USA
- Contact:
Re: You have to track it if you want to be successful at it!
1/10/12:
Weight:
112.4 lbs
Training:
No weight training. 30 minutes pre-breakfast cardio.
Nutrition:
Water with glutamine and BCAAs prior to cardio.
Meal 1: (post-cardio)
Green smoothie with banana, baby spinach, brown rice protein powder, BCAAs, glutamine
Meal 2:
Steel cut oats with cinnamon, raw walnuts, an apple
Meal 3:
Lentil and eggplant soup
Marinated kale and broccoli
Meal 4:
Mixed greens salad with seitan, purple onion, red bell pepper
Homemade raw cashew dressing
Sweet potato
Meal 5:
Black bean soup with sliced avocado
Meal 6:
Edamame & sushi
Before bed:
Hummus and veggies
Water with glutamine
Macros:
Carbs 297 gm
Protein 148 gm
Fat 67 gm
Water:
5 liters
Weight:
112.4 lbs
Training:
No weight training. 30 minutes pre-breakfast cardio.
Nutrition:
Water with glutamine and BCAAs prior to cardio.
Meal 1: (post-cardio)
Green smoothie with banana, baby spinach, brown rice protein powder, BCAAs, glutamine
Meal 2:
Steel cut oats with cinnamon, raw walnuts, an apple
Meal 3:
Lentil and eggplant soup
Marinated kale and broccoli
Meal 4:
Mixed greens salad with seitan, purple onion, red bell pepper
Homemade raw cashew dressing
Sweet potato
Meal 5:
Black bean soup with sliced avocado
Meal 6:
Edamame & sushi
Before bed:
Hummus and veggies
Water with glutamine
Macros:
Carbs 297 gm
Protein 148 gm
Fat 67 gm
Water:
5 liters
"The only person you are destined to become is the person you decide to be."
~Ralph Waldo Emerson~
~Ralph Waldo Emerson~
- MichelleRisley
- Manatee
- Posts: 216
- Joined: Tue Dec 20, 2011 4:14 pm
- Location: Atlanta, GA, USA
- Contact:
Re: You have to track it if you want to be successful at it!
1/11/12:
Weight:
112.6 lbs
Training:
Chest / delts
Warmup:
Internal & external rotations
Sun Salutations
Incline db presses: 4 x 10 (last set to failure)
Incline flys: 4 x 15
Pushups: 4 x failure
Machine shoulder presses: 4 x 10
Side laterals: 5 x 15 (last set to failure)
Rear laterals: 5 x 15 (last set to failure)
Stretching:
10 minutes
Nutrition:
Macros:
Carbs 296 gm
Protein 153 gm
Fat 71 gm
Water:
5 liters
Weight:
112.6 lbs
Training:
Chest / delts
Warmup:
Internal & external rotations
Sun Salutations
Incline db presses: 4 x 10 (last set to failure)
Incline flys: 4 x 15
Pushups: 4 x failure
Machine shoulder presses: 4 x 10
Side laterals: 5 x 15 (last set to failure)
Rear laterals: 5 x 15 (last set to failure)
Stretching:
10 minutes
Nutrition:
Macros:
Carbs 296 gm
Protein 153 gm
Fat 71 gm
Water:
5 liters
Last edited by MichelleRisley on Mon Jan 16, 2012 7:43 pm, edited 2 times in total.
"The only person you are destined to become is the person you decide to be."
~Ralph Waldo Emerson~
~Ralph Waldo Emerson~
- MichelleRisley
- Manatee
- Posts: 216
- Joined: Tue Dec 20, 2011 4:14 pm
- Location: Atlanta, GA, USA
- Contact:
Re: You have to track it if you want to be successful at it!
1/12/12:
Weight:
112.6 lbs
Training:
Back
Warmup:
Sun Salutations
Ez bar underhand row: 5 x 10
Seated cable row: 5 x 10
Flat bench pullovers: 4 x 15
Power cleans: 5 x 8
Rope pulldowns: 4 x 10
Machine deadlifts: 5 x 10
Stretching:
10 minutes
Nutrition:
Macros:
Carbs 299 gm
Protein 148 gm
Fat 67 gm
Water:
5 liters
Weight:
112.6 lbs
Training:
Back
Warmup:
Sun Salutations
Ez bar underhand row: 5 x 10
Seated cable row: 5 x 10
Flat bench pullovers: 4 x 15
Power cleans: 5 x 8
Rope pulldowns: 4 x 10
Machine deadlifts: 5 x 10
Stretching:
10 minutes
Nutrition:
Macros:
Carbs 299 gm
Protein 148 gm
Fat 67 gm
Water:
5 liters
Last edited by MichelleRisley on Mon Jan 16, 2012 7:44 pm, edited 1 time in total.
"The only person you are destined to become is the person you decide to be."
~Ralph Waldo Emerson~
~Ralph Waldo Emerson~
- MichelleRisley
- Manatee
- Posts: 216
- Joined: Tue Dec 20, 2011 4:14 pm
- Location: Atlanta, GA, USA
- Contact:
Re: You have to track it if you want to be successful at it!
1/13/12
Weight:
112.8 lbs
Training:
Rest day
I'm changing my workout split again. This week has been slightly modified. But beginning next week, I'm going to a 4-day split, plus an additional "bonus day" to hit some body parts a second time. And I will only be doing cardio once per week. This is my plan for the next 6 weeks or so. Depending on how I look around mid-February, I will begin my pre-contest phase somewhere between the end of February and mid-March, which would give me 12-14 weeks pre-contest for a June show.
Nutrition:
Total macros:
Carbs 298 gm
Protein 149 gm
Fat 69 gm
Water:
5 liters
Weight:
112.8 lbs
Training:
Rest day
I'm changing my workout split again. This week has been slightly modified. But beginning next week, I'm going to a 4-day split, plus an additional "bonus day" to hit some body parts a second time. And I will only be doing cardio once per week. This is my plan for the next 6 weeks or so. Depending on how I look around mid-February, I will begin my pre-contest phase somewhere between the end of February and mid-March, which would give me 12-14 weeks pre-contest for a June show.
Nutrition:
Total macros:
Carbs 298 gm
Protein 149 gm
Fat 69 gm
Water:
5 liters
"The only person you are destined to become is the person you decide to be."
~Ralph Waldo Emerson~
~Ralph Waldo Emerson~
- MichelleRisley
- Manatee
- Posts: 216
- Joined: Tue Dec 20, 2011 4:14 pm
- Location: Atlanta, GA, USA
- Contact:
Re: You have to track it if you want to be successful at it!
1/14/12
Weight:
112.8 lbs
Weight is steadily increasing, which is great!! The tweaking in my splits is working. I want to add a little more size (I'd like my weight to be around 115 lbs) before I begin pre-contest in 6-8 weeks. Looking at my progress photos, the added weight doesn't appear to be body fat. I will also be getting my % body fat done again soon.
Training:
"Bonus day" for a little extra emphasis on a few body parts
Warmup:
10 minutes on eliptical
Superset: 5 x 10
Cable curls
Cable pressdowns
Superset:
Db curls 5 x 10
Dips 5 x 20
Superset: 3 x 10, plus one to failure
Side laterals
Rear laterals
Smith machine squats: 5 x 15
Lunges: 4 x 15
Bench step-ups: 3 x 15
Leg curls: 1 x 50, used rest-pause until I reached the full 50 reps; first failure was around 33 reps
Stretching:
15 minutes
Nutrition:
Total macros:
Carbs 303 gm
Protein 149 gm
Fat 64 gm
Water:
5 liters
_________________
Weight:
112.8 lbs
Weight is steadily increasing, which is great!! The tweaking in my splits is working. I want to add a little more size (I'd like my weight to be around 115 lbs) before I begin pre-contest in 6-8 weeks. Looking at my progress photos, the added weight doesn't appear to be body fat. I will also be getting my % body fat done again soon.
Training:
"Bonus day" for a little extra emphasis on a few body parts
Warmup:
10 minutes on eliptical
Superset: 5 x 10
Cable curls
Cable pressdowns
Superset:
Db curls 5 x 10
Dips 5 x 20
Superset: 3 x 10, plus one to failure
Side laterals
Rear laterals
Smith machine squats: 5 x 15
Lunges: 4 x 15
Bench step-ups: 3 x 15
Leg curls: 1 x 50, used rest-pause until I reached the full 50 reps; first failure was around 33 reps
Stretching:
15 minutes
Nutrition:
Total macros:
Carbs 303 gm
Protein 149 gm
Fat 64 gm
Water:
5 liters
_________________
Last edited by MichelleRisley on Sun Jan 29, 2012 2:51 pm, edited 1 time in total.
"The only person you are destined to become is the person you decide to be."
~Ralph Waldo Emerson~
~Ralph Waldo Emerson~
- MichelleRisley
- Manatee
- Posts: 216
- Joined: Tue Dec 20, 2011 4:14 pm
- Location: Atlanta, GA, USA
- Contact:
Re: You have to track it if you want to be successful at it!
1/15/12
Weight:
113.4 lbs
Training:
Rest day
Nutrition:
Total macros:
Carbs 299 gm
Protein 152 gm
Fat 66 gm
Water:
4.5 liters
Weight:
113.4 lbs
Training:
Rest day
Nutrition:
Total macros:
Carbs 299 gm
Protein 152 gm
Fat 66 gm
Water:
4.5 liters
"The only person you are destined to become is the person you decide to be."
~Ralph Waldo Emerson~
~Ralph Waldo Emerson~
- MichelleRisley
- Manatee
- Posts: 216
- Joined: Tue Dec 20, 2011 4:14 pm
- Location: Atlanta, GA, USA
- Contact:
Re: You have to track it if you want to be successful at it!
1/16/12
Weight:
113.8 lbs
Training:
Legs/glutes
Warmup: Sun salutations
Leg extensions: 5 x 12-15
Bb squats: 5 x 10
Smith machine squats: 4 x 10, 1 x 20
Superset: 4 x 10 each
Bb stiff leg deadlifts
Db bench lunges
Superset: 4 x 10 each
Leg curls
Cable squats
Calf raises (smith machine): 4 x 15, 1 x 25
Stretching: 15 min
Nutrition:
Total macros:
Carbs 301 gm
Protein 148 gm
Fat 63 gm
Water:
5 liters
Weight:
113.8 lbs
Training:
Legs/glutes
Warmup: Sun salutations
Leg extensions: 5 x 12-15
Bb squats: 5 x 10
Smith machine squats: 4 x 10, 1 x 20
Superset: 4 x 10 each
Bb stiff leg deadlifts
Db bench lunges
Superset: 4 x 10 each
Leg curls
Cable squats
Calf raises (smith machine): 4 x 15, 1 x 25
Stretching: 15 min
Nutrition:
Total macros:
Carbs 301 gm
Protein 148 gm
Fat 63 gm
Water:
5 liters
"The only person you are destined to become is the person you decide to be."
~Ralph Waldo Emerson~
~Ralph Waldo Emerson~
- MichelleRisley
- Manatee
- Posts: 216
- Joined: Tue Dec 20, 2011 4:14 pm
- Location: Atlanta, GA, USA
- Contact:
Re: You have to track it if you want to be successful at it!
1/17/12
Weight:
113.4 lbs
Training:
Chest / delts
Warmup:
External rotations
Sun salutations
Incline db press: 4 x 10, plus 1 set to failure
Flat bench flys: 3 x 15, plus 1 set to failure
Pushups with feet on a ball: 4 sets to failure
Side laterals: 4 x 12, plus 2 sets to failure
Shoulder press machine (neutral grip): 4 x 10, plus 1 set to failure
Db rear laterals: 3 x 15, plus 2 sets to failure
Rope upright rows: 2 x 20
Stretching:
10 min
Nutrition:
Total macros:
Carbs 297 gm
Protein 148 gm
Fat 69 gm
Water:
5 liters
Weight:
113.4 lbs
Training:
Chest / delts
Warmup:
External rotations
Sun salutations
Incline db press: 4 x 10, plus 1 set to failure
Flat bench flys: 3 x 15, plus 1 set to failure
Pushups with feet on a ball: 4 sets to failure
Side laterals: 4 x 12, plus 2 sets to failure
Shoulder press machine (neutral grip): 4 x 10, plus 1 set to failure
Db rear laterals: 3 x 15, plus 2 sets to failure
Rope upright rows: 2 x 20
Stretching:
10 min
Nutrition:
Total macros:
Carbs 297 gm
Protein 148 gm
Fat 69 gm
Water:
5 liters
"The only person you are destined to become is the person you decide to be."
~Ralph Waldo Emerson~
~Ralph Waldo Emerson~
- MichelleRisley
- Manatee
- Posts: 216
- Joined: Tue Dec 20, 2011 4:14 pm
- Location: Atlanta, GA, USA
- Contact:
Re: You have to track it if you want to be successful at it!
1/18/12
Weight:
113.8 lbs
Training:
Bis & tris
Warmup:
5 min on eliptical
Sun salutations
Bb curls: 4 x 8, plus 1 set to failure
Incline dumbbell curls 3 x 10, plus 1 set to failure
Db hammer curls 3 sets to failure
Close grip db presses 4 x 8, plus 1 set to failure
Cable pressdowns 4 x 10, plus 1 set to failure
Db skull crushers 4 x 15, plus 1 set to failure
Stretching:
10 min
Nutrition:
Total macros:
Carbs 300 gm
Protein 147 gm
Fat 65 gm
Water:
5 liters
Weight:
113.8 lbs
Training:
Bis & tris
Warmup:
5 min on eliptical
Sun salutations
Bb curls: 4 x 8, plus 1 set to failure
Incline dumbbell curls 3 x 10, plus 1 set to failure
Db hammer curls 3 sets to failure
Close grip db presses 4 x 8, plus 1 set to failure
Cable pressdowns 4 x 10, plus 1 set to failure
Db skull crushers 4 x 15, plus 1 set to failure
Stretching:
10 min
Nutrition:
Total macros:
Carbs 300 gm
Protein 147 gm
Fat 65 gm
Water:
5 liters
"The only person you are destined to become is the person you decide to be."
~Ralph Waldo Emerson~
~Ralph Waldo Emerson~
- MichelleRisley
- Manatee
- Posts: 216
- Joined: Tue Dec 20, 2011 4:14 pm
- Location: Atlanta, GA, USA
- Contact:
Re: You have to track it if you want to be successful at it!
1/19/12
Weight:
113.4 lbs
Training:
Back
Warmup:
Sun salutations
Ez bar underhand rows: 5 x 10
Db rows 5 x 10
Smith machine inverted rows 3 x failure
Seated cable rows: 5 x 10
Flat bench pullovers: 4 x 15, plus 1 to failure
Lat pulldowns with rope: 4 x 10
Stretching:
10 min
Nutrition:
Total macros:
Carbs 305 gm
Protein 153 gm
Fat 63 gm
Water:
5.5 liters
Weight:
113.4 lbs
Training:
Back
Warmup:
Sun salutations
Ez bar underhand rows: 5 x 10
Db rows 5 x 10
Smith machine inverted rows 3 x failure
Seated cable rows: 5 x 10
Flat bench pullovers: 4 x 15, plus 1 to failure
Lat pulldowns with rope: 4 x 10
Stretching:
10 min
Nutrition:
Total macros:
Carbs 305 gm
Protein 153 gm
Fat 63 gm
Water:
5.5 liters
"The only person you are destined to become is the person you decide to be."
~Ralph Waldo Emerson~
~Ralph Waldo Emerson~
- MichelleRisley
- Manatee
- Posts: 216
- Joined: Tue Dec 20, 2011 4:14 pm
- Location: Atlanta, GA, USA
- Contact:
Re: You have to track it if you want to be successful at it!
1/20/12
Weight:
112.8 lbs
Training:
Rest day
Nutrition:
Total macros:
Carbs 297 gm
Protein 151 gm
Fat 67 gm
Water:
5 liters
Weight:
112.8 lbs
Training:
Rest day
Nutrition:
Total macros:
Carbs 297 gm
Protein 151 gm
Fat 67 gm
Water:
5 liters
"The only person you are destined to become is the person you decide to be."
~Ralph Waldo Emerson~
~Ralph Waldo Emerson~
- MichelleRisley
- Manatee
- Posts: 216
- Joined: Tue Dec 20, 2011 4:14 pm
- Location: Atlanta, GA, USA
- Contact:
Re: You have to track it if you want to be successful at it!
1/21/12
Weight:
113.8 lbs
I made an appointment to get my % body fat done. Unfortunately, Feb 16th is the earliest I could work into my schedule. Oh well, that's not too far away.
Training:
"Bonus day"
Warmup:
10 minutes on eliptical
Sun salutations
Superset: 5 x 10
Bb curls
Bb skull crushers
Superset:
Hammer curls 5 x 10
Dips 5 x 20
Giant set: 3 x 10, plus one to failure
Arnold presses
Side laterals
Rear laterals
Smith machine squats: 5 x 15
Db bench lunges: 4 x 15
Db bench step-ups: 4 x 15
Leg curls: 1 x 50, with rest-pauses
Stretching:
15 minutes
Nutrition:
Total macros:
Carbs 299 gm
Protein 147 gm
Fat 68 gm
Water:
5 liters
Weight:
113.8 lbs
I made an appointment to get my % body fat done. Unfortunately, Feb 16th is the earliest I could work into my schedule. Oh well, that's not too far away.
Training:
"Bonus day"
Warmup:
10 minutes on eliptical
Sun salutations
Superset: 5 x 10
Bb curls
Bb skull crushers
Superset:
Hammer curls 5 x 10
Dips 5 x 20
Giant set: 3 x 10, plus one to failure
Arnold presses
Side laterals
Rear laterals
Smith machine squats: 5 x 15
Db bench lunges: 4 x 15
Db bench step-ups: 4 x 15
Leg curls: 1 x 50, with rest-pauses
Stretching:
15 minutes
Nutrition:
Total macros:
Carbs 299 gm
Protein 147 gm
Fat 68 gm
Water:
5 liters
"The only person you are destined to become is the person you decide to be."
~Ralph Waldo Emerson~
~Ralph Waldo Emerson~
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