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 Post subject: Re: You have to track it if you want to be successful at it!
PostPosted: Mon Jan 23, 2012 3:41 pm 
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Manatee
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Joined: Tue Dec 20, 2011 4:14 pm
Posts: 230
Location: Atlanta, GA, USA
1/22/12:

Weight:
113.4 lbs

Training:
Stair intervals (30 minutes)
Yoga (30 minutes)

Nutrition:

Total macros:
Carbs 304 gm
Protein 152 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~


Last edited by MichelleRisley on Wed Jan 25, 2012 12:26 pm, edited 1 time in total.

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 Post subject: Re: You have to track it if you want to be successful at it!
PostPosted: Wed Jan 25, 2012 12:26 pm 
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Manatee
User avatar

Joined: Tue Dec 20, 2011 4:14 pm
Posts: 230
Location: Atlanta, GA, USA
1/23/12:

Weight:
114 lbs

Training:
Legs/glutes

Warmup:
Sun salutations
Eliptical

Barbell squats: 5 x 10

Machine deadlifts: 5 x 12

Barbell stiff leg deadlifts: 5 x 10

Smith machine squats: 5 x 15

Bench lunges: 5 x 12

Leg curls: 5 x 12

Calf presses: 3 x 20

Stretching:
15 minutes

Nutrition:

Total macros:
Carbs 300 gm
Protein 148 gm
Fat 66 gm

Water:
5 liters

_________________
"The only person you are destined to become is the person you decide to be."
~Ralph Waldo Emerson~


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 Post subject: Re: You have to track it if you want to be successful at it!
PostPosted: Wed Jan 25, 2012 12:32 pm 
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Manatee
User avatar

Joined: Tue Dec 20, 2011 4:14 pm
Posts: 230
Location: Atlanta, GA, USA
1/24/12:

Weight:
114.4 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 (on inverted Bosu)

Machine shoulder presses: 4 x 10

Side laterals: 5 x 15 (last set to failure)

Rear laterals: 5 x 15 (last set to failure)

Rope upright rows: 3 x 20

Stretching:
10 minutes

Nutrition:

Macros:
Carbs 306 gm
Protein 153 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~


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 Post subject: Re: You have to track it if you want to be successful at it!
PostPosted: Fri Jan 27, 2012 7:13 pm 
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Manatee
User avatar

Joined: Tue Dec 20, 2011 4:14 pm
Posts: 230
Location: Atlanta, GA, USA
1/25/12

Weight:
114.8 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

Power cleans: 5 x 8

Stretching:
10 min

Nutrition:

Total macros:
Carbs 303 gm
Protein 149 gm
Fat 66 gm

Water:
5 liters

_________________
"The only person you are destined to become is the person you decide to be."
~Ralph Waldo Emerson~


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 Post subject: Re: You have to track it if you want to be successful at it!
PostPosted: Fri Jan 27, 2012 7:14 pm 
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Manatee
User avatar

Joined: Tue Dec 20, 2011 4:14 pm
Posts: 230
Location: Atlanta, GA, USA
1/26/12:

Weight:
114.4 lbs

Training:
Rest day

Nutrition:

Total macros:
Carbs 296 gm
Protein 149 gm
Fat 64 gm

Water:
5 liters

_________________
"The only person you are destined to become is the person you decide to be."
~Ralph Waldo Emerson~


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 Post subject: Re: You have to track it if you want to be successful at it!
PostPosted: Sun Jan 29, 2012 12:30 pm 
Offline
Manatee
User avatar

Joined: Tue Dec 20, 2011 4:14 pm
Posts: 230
Location: Atlanta, GA, USA
1/27/12:

Weight:
114.4 lbs

Training:
Back

Warmup:
Sun salutations

Ebar rows: 4 x 10

Db rows: 4 x 10, last set to failure

Decline pullovers: 4 x 15

Cable rows: 4 x 10, last set to failure

Rope pulldowns: 2 sets x 20

High rope rows: 4 x 15, last set to failure

Partial deadlifts: 5 x 10

Stretching:
10 minutes


Nutrition:

Total macros:
Carbs 299 gm
Protein 148 gm
Fat 66 gm

Water:
5 liters

_________________
"The only person you are destined to become is the person you decide to be."
~Ralph Waldo Emerson~


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 Post subject: Re: You have to track it if you want to be successful at it!
PostPosted: Sun Jan 29, 2012 12:47 pm 
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Manatee
User avatar

Joined: Tue Dec 20, 2011 4:14 pm
Posts: 230
Location: Atlanta, GA, USA
1/28/12:

Weight:
114.2 lbs

Training:
LOL...My training ended up quite differently than what I originally planned...After the 3 classes I ended up doing back-to-back in the morning, I decided NOT to lift weights, which would have been my "Bonus Day"---

Muay Thai Kickboxing class
Zumba class
Boot Camp class

Nutrition:
Given the training I did in the morning, I increased my carbs quite a bit for the day...I don't want to lose any weight, especially lean body weight!

Total macros:
Carbs 388 gm
Protein 153 gm
Fat 69 gm

Water:
6 liters

_________________
"The only person you are destined to become is the person you decide to be."
~Ralph Waldo Emerson~


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 Post subject: Re: You have to track it if you want to be successful at it!
PostPosted: Mon Jan 30, 2012 11:33 am 
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Manatee
User avatar

Joined: Tue Dec 20, 2011 4:14 pm
Posts: 230
Location: Atlanta, GA, USA
1/29/12:

Weight:
114 lbs
The extra calories I ate yesterday to balance out the training was on point. My weight stayed about the same.

Training:
"Bonus day"

Warmup:
10 minutes on eliptical
Sun salutations

Superset: 5 x 10
Cable curls
Cable pressdowns

Superset:
Db curls 5 x 10
Bench dips (with feet on an exercise ball for added core work) 5 x 20

Superset: 4 x 10, plus one to failure
Side laterals
Rear laterals

Smith machine squats: 5 x 15

Bench lunges: 5 x 15

Bench step-ups: 5 x 15

Leg curls: 2 x 50, used rest-pauses until I reached the full 50 reps with each set

Stretching:
15 minutes

Nutrition:

Total macros:
Carbs 301 gm
Protein 149 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~


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 Post subject: Re: You have to track it if you want to be successful at it!
PostPosted: Wed Feb 01, 2012 12:54 am 
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Manatee
User avatar

Joined: Tue Dec 20, 2011 4:14 pm
Posts: 230
Location: Atlanta, GA, USA
1/30/12:

Weight:
114 lbs

Training:
Chest / delts

Warmup:
Internal & external rotations
Sun Salutations

Incline db presses: 5 x 10 (last set to failure)

Incline flys: 4 x 15

Pushups: 4 x failure (on inverted Bosu)

Giant set: 5x12
Arnold presses
Side laterals
Rear laterals

Shoulder press machine, neutral grip: 5 x 10 (last set to failure)

Rope upright rows 3 x 20

Stretching:
10 minutes

Nutrition:

Macros:
Carbs 299 gm
Protein 150 gm
Fat 66 gm

Water:
5 liters

_________________
"The only person you are destined to become is the person you decide to be."
~Ralph Waldo Emerson~


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 Post subject: Re: You have to track it if you want to be successful at it!
PostPosted: Wed Feb 01, 2012 1:02 am 
Offline
Manatee
User avatar

Joined: Tue Dec 20, 2011 4:14 pm
Posts: 230
Location: Atlanta, GA, USA
1/31/12:

Weight:
114 lbs

Training:
Legs/glutes

Warmup:
5 min on Eliptical
Sun Salutations

Leg extensions: 5 x 12

BB squats: 5 x 10

Smith machine squats: 4 sets x 10

Super set: 4 x 10
BB good-mornings
Lunges

Giant set: 4 rounds
Leg curls x 10
Leg press x 10
Calf press x 25
Smith machine standing calf raises x 15

Stretching:
15 minutes

Nutrition:

Total macros:
Carbs 303 gm
Protein 147 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~


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 Profile  
 
 Post subject: Re: You have to track it if you want to be successful at it!
PostPosted: Sat Feb 04, 2012 11:21 am 
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Manatee
User avatar

Joined: Tue Dec 20, 2011 4:14 pm
Posts: 230
Location: Atlanta, GA, USA
2/4/12:

I haven't managed to post here for the past few days. It's been an extremely busy week for me! And on top of everything else, I had a migraine, which put me even more behind. I missed two workouts, and basically had no water or nutrition the day of the migraine. I don't get them very often. But when I do, all I can do is take anti-nausea medication (which, thankfully, knocks me out) and sleep it off. Along with the severe pain, I get nausea, extreme sensitivity to light, and my vision (if I could open my eyes to see) is reduced to tunnel vision. I lost 4.6 lbs in one day. :( While my weight was higher this morning, it's still below the 114ish I had been at for the week prior. As of this morning, I still have a residual headache. But thankfully, it's ONLY a headache.

Okay, I'm done with the negativity. Today is a new day. And I'm going to make it an amazing and productive one (after I stand on my head for 5 minutes to try to make this headache go away) :)

_________________
"The only person you are destined to become is the person you decide to be."
~Ralph Waldo Emerson~


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 Post subject: Re: You have to track it if you want to be successful at it!
PostPosted: Mon Feb 06, 2012 4:12 pm 
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Manatee
User avatar

Joined: Tue Dec 20, 2011 4:14 pm
Posts: 230
Location: Atlanta, GA, USA
2/5/12:

Weight: 113.2 lbs
Weight is still down, despite the fact that I ate lots of extra (clean) calories over the weekend. :(

Training:
"Bonus day"

Warmup:
10 minutes on eliptical
Sun salutations

Superset: 5 x 10
Cable curls
Cable pressdowns

Superset:
Ez bar curls 5 x 10
Dips 5 x 20

Superset: 4 x 10, plus one to failure
Side laterals
Rear laterals

Smith machine squats: 5 x 15

Walking lunges: 5 rounds

Bench step-ups: 5 x 15

Leg curls: 2 x 50, used rest-pauses until I reached the full 50 reps with each set

Stretching:
15 minutes

Nutrition:

Total macros:
Carbs 398 gm
Protein 155 gm
Fat 75 gm

Water:
6 liters

_________________
"The only person you are destined to become is the person you decide to be."
~Ralph Waldo Emerson~


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 Post subject: Re: You have to track it if you want to be successful at it!
PostPosted: Thu Feb 09, 2012 8:57 am 
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Manatee
User avatar

Joined: Tue Dec 20, 2011 4:14 pm
Posts: 230
Location: Atlanta, GA, USA
2/6/12:

Weight: 113.6 lbs
My weight is almost back to where I want it to be. I will begin tapering down on my macros.

Training:
Bis & tris

Warmup:
5 min on eliptical
Sun salutations

Bb curls: 5 x 10,

Incline dumbbell curls: 3 x 15, plus 1 set to failure

Db hammer curls: 4 sets to failure

Close grip db presses: 4 x 12, plus 1 set to failure

Cable pressdowns: 4 x 15, plus 1 set to failure

Db skull crushers: 4 x 15, plus 1 set to failure

Power cleans: 5 x 10

Stretching:
10 min

Nutrition:

Total macros:
Carbs 403 gm
Protein 156 gm
Fat 66 gm

Water:
6 liters

_________________
"The only person you are destined to become is the person you decide to be."
~Ralph Waldo Emerson~


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 Profile  
 
 Post subject: Re: You have to track it if you want to be successful at it!
PostPosted: Thu Feb 09, 2012 9:01 am 
Offline
Manatee
User avatar

Joined: Tue Dec 20, 2011 4:14 pm
Posts: 230
Location: Atlanta, GA, USA
2/7/12:

Weight:
113.8 lbs

Training:
Yoga (90 minutes)

Nutrition:

Total macros:
Carbs 381 gm
Protein 146 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~


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 Profile  
 
 Post subject: Re: You have to track it if you want to be successful at it!
PostPosted: Thu Feb 09, 2012 9:13 am 
Offline
Manatee
User avatar

Joined: Tue Dec 20, 2011 4:14 pm
Posts: 230
Location: Atlanta, GA, USA
2/8/12:

Weight:
114.4 lbs (That's more like it! :) )

Training:

Warmup:
Sun salutations

Back / shoulders

Ez bar rows 4 x 10

Rope pulldowns 4x15

Seated cable rows 4x12

Stiff arm cable pulldowns 4x12

Giant set: 5x12
Arnold presses
Side laterals
Rear laterals

Super set: 5x12
Upright rows
Front raises

Rear delt db rows 5x12

Stretching:
5 min

Nutrition:

Total macros:
Carbs 362 gm
Protein 149 gm
Fat 66 gm

Water:
5.5 liters

_________________
"The only person you are destined to become is the person you decide to be."
~Ralph Waldo Emerson~


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