You have to track it if you want to be successful at it!

[robert]

Just wanted to drop by to tell you how much I appreciate you!

I'll catch up via email soon.

Have an outstanding week!

[MichelleRisley]

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!

[MichelleRisley]

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

[MichelleRisley]

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

[MichelleRisley]

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

[MichelleRisley]

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

[MichelleRisley]

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

[MichelleRisley]

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


_________________

[MichelleRisley]

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

[MichelleRisley]

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

[MichelleRisley]

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

[MichelleRisley]

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

[MichelleRisley]

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

[MichelleRisley]

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

[MichelleRisley]

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