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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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)

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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

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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

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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

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2/9/12:

 

Weight:

114.4 lbs

 

Training:

Legs/glutes

 

Warmup:

10 min on Eliptical

 

Bb squats: 5 x 10

 

Smith machine squats: 4 x 10

 

Super set: 4 x 10

Bb good-mornings

Lunges

 

Giant set: 5 rounds

Leg extensions x 12

Leg curls x 12

Leg press x 12

Calf press x 15

Smith machine standing calf raises x 15

 

Stretching:

15 minutes

 

Nutrition:

 

Total macros:

Carbs 341 gm

Protein 147 gm

Fat 65 gm

 

Water:

5 liters

Edited by MichelleRisley
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2/10/12:

 

Weight:

114.6 lbs

 

Training:

Bis & tris

 

Warmup:

Sun salutations

 

Ez bar curls: 5 x 15

 

Giant set: 5 x 12

Close grip db presses

Incline dumbbell curls

Cable pressdowns

 

Super set: 5 x 12

Db hammer curls

Ez bar skull crushers

 

Stretching:

10 min

 

Nutrition:

 

Total macros:

Carbs 321 gm

Protein 146 gm

Fat 66 gm

 

Water:

6 liters

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2/11/12:

 

Weight: 114.8 lbs

I'm 16 weeks out from the June show I'm planning on doing, assuming it's the same weekend it was last year. I have a body fat test scheduled for Thursday. Since I'm just back to my usual off-season macros (after increasing them to accommodate for weight loss after being knocked out for a day with a migraine a week or so ago), I'm going to stay at those numbers for now. Based on what my body comp is on Thursday, I will make a decision as to when I will begin my pre-contest diet. I will, however, begin increasing my cardio. For the past month or so, I've only averaged about once per week. I'm also going to change my workout splits a bit.

 

Training:

Pre-breakfast cardio 30 min, treadmill

 

Nutrition:

 

Total macros:

Carbs 299 gm

Protein 148 gm

Fat 65 gm

 

Water:

5 liters

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2/13/12:

 

Weight:

115 lbs

Body fat test scheduled for Thursday (2/16)

 

Training:

 

Warmup:

Sun salutations

Internal & external rotations

 

Super set: 5 x 12

Arnold presses

Upright rows

 

Giant set: 5 x 15

Front raises

Lateral raises

Rear raises

 

Rear delt db rows: 4 x 15

 

Clean & press: 5 x 8

 

Standing calf raises: 4 x 25

 

Stretching:

5 minutes

 

Nutrition:

 

Total macros:

Carbs 299 gm

Protein 147 gm

Fat 66 gm

 

Water:

5 liters

Edited by MichelleRisley
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