MichelleRisley Posted January 19, 2012 Author Share Posted January 19, 2012 1/17/12 Weight:113.4 lbs Training: Chest / delts Warmup: External rotationsSun 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 gmProtein 148 gmFat 69 gm Water:5 liters Link to comment Share on other sites More sharing options...
MichelleRisley Posted January 20, 2012 Author Share Posted January 20, 2012 1/18/12 Weight:113.8 lbs Training: Bis & tris Warmup: 5 min on elipticalSun 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 gmProtein 147 gmFat 65 gm Water:5 liters Link to comment Share on other sites More sharing options...
MichelleRisley Posted January 20, 2012 Author Share Posted January 20, 2012 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 gmProtein 153 gmFat 63 gm Water:5.5 liters Link to comment Share on other sites More sharing options...
MichelleRisley Posted January 21, 2012 Author Share Posted January 21, 2012 1/20/12 Weight:112.8 lbs Training: Rest day Nutrition: Total macros:Carbs 297 gmProtein 151 gmFat 67 gm Water:5 liters Link to comment Share on other sites More sharing options...
MichelleRisley Posted January 23, 2012 Author Share Posted January 23, 2012 1/21/12 Weight:113.8 lbsI 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 elipticalSun salutations Superset: 5 x 10Bb curlsBb skull crushers Superset:Hammer curls 5 x 10Dips 5 x 20 Giant set: 3 x 10, plus one to failureArnold pressesSide lateralsRear 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 gmProtein 147 gmFat 68 gm Water:5 liters Link to comment Share on other sites More sharing options...
MichelleRisley Posted January 23, 2012 Author Share Posted January 23, 2012 (edited) 1/22/12: Weight:113.4 lbs Training: Stair intervals (30 minutes)Yoga (30 minutes) Nutrition: Total macros:Carbs 304 gmProtein 152 gmFat 69 gm Water:5 liters Edited January 25, 2012 by MichelleRisley Link to comment Share on other sites More sharing options...
MichelleRisley Posted January 25, 2012 Author Share Posted January 25, 2012 1/23/12: Weight:114 lbs Training: Legs/glutes Warmup:Sun salutationsEliptical 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 gmProtein 148 gmFat 66 gm Water:5 liters Link to comment Share on other sites More sharing options...
MichelleRisley Posted January 25, 2012 Author Share Posted January 25, 2012 1/24/12: Weight:114.4 lbs Training:Chest / delts Warmup:Internal & external rotationsSun 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 gmProtein 153 gmFat 63 gm Water:5 liters Link to comment Share on other sites More sharing options...
MichelleRisley Posted January 28, 2012 Author Share Posted January 28, 2012 1/25/12 Weight:114.8 lbs Training: Bis & tris Warmup: 5 min on elipticalSun 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 gmProtein 149 gmFat 66 gm Water:5 liters Link to comment Share on other sites More sharing options...
MichelleRisley Posted January 28, 2012 Author Share Posted January 28, 2012 1/26/12: Weight:114.4 lbs Training: Rest day Nutrition: Total macros:Carbs 296 gmProtein 149 gmFat 64 gm Water:5 liters Link to comment Share on other sites More sharing options...
MichelleRisley Posted January 29, 2012 Author Share Posted January 29, 2012 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 gmProtein 148 gmFat 66 gm Water:5 liters Link to comment Share on other sites More sharing options...
MichelleRisley Posted January 29, 2012 Author Share Posted January 29, 2012 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 classZumba classBoot 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 gmProtein 153 gmFat 69 gm Water:6 liters Link to comment Share on other sites More sharing options...
MichelleRisley Posted January 30, 2012 Author Share Posted January 30, 2012 1/29/12: Weight:114 lbsThe 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 elipticalSun salutations Superset: 5 x 10Cable curlsCable pressdowns Superset:Db curls 5 x 10Bench dips (with feet on an exercise ball for added core work) 5 x 20 Superset: 4 x 10, plus one to failureSide lateralsRear 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 gmProtein 149 gmFat 67 gm Water:5 liters Link to comment Share on other sites More sharing options...
MichelleRisley Posted February 1, 2012 Author Share Posted February 1, 2012 1/30/12: Weight:114 lbs Training:Chest / delts Warmup:Internal & external rotationsSun 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: 5x12Arnold pressesSide lateralsRear 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 gmProtein 150 gmFat 66 gm Water:5 liters Link to comment Share on other sites More sharing options...
MichelleRisley Posted February 1, 2012 Author Share Posted February 1, 2012 1/31/12: Weight:114 lbs Training:Legs/glutes Warmup:5 min on ElipticalSun Salutations Leg extensions: 5 x 12 BB squats: 5 x 10 Smith machine squats: 4 sets x 10 Super set: 4 x 10BB good-morningsLunges Giant set: 4 roundsLeg curls x 10Leg press x 10Calf press x 25Smith machine standing calf raises x 15 Stretching:15 minutes Nutrition: Total macros:Carbs 303 gmProtein 147 gmFat 67 gm Water:5 liters Link to comment Share on other sites More sharing options...
MichelleRisley Posted February 4, 2012 Author Share Posted February 4, 2012 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) Link to comment Share on other sites More sharing options...
MichelleRisley Posted February 6, 2012 Author Share Posted February 6, 2012 2/5/12: Weight: 113.2 lbsWeight is still down, despite the fact that I ate lots of extra (clean) calories over the weekend. Training: "Bonus day" Warmup:10 minutes on elipticalSun salutations Superset: 5 x 10Cable curlsCable pressdowns Superset:Ez bar curls 5 x 10Dips 5 x 20 Superset: 4 x 10, plus one to failureSide lateralsRear 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 gmProtein 155 gmFat 75 gm Water:6 liters Link to comment Share on other sites More sharing options...
MichelleRisley Posted February 9, 2012 Author Share Posted February 9, 2012 2/6/12: Weight: 113.6 lbsMy 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 elipticalSun 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 gmProtein 156 gmFat 66 gm Water:6 liters Link to comment Share on other sites More sharing options...
MichelleRisley Posted February 9, 2012 Author Share Posted February 9, 2012 2/7/12: Weight:113.8 lbs Training: Yoga (90 minutes) Nutrition: Total macros:Carbs 381 gmProtein 146 gmFat 63 gm Water:5.5 liters Link to comment Share on other sites More sharing options...
MichelleRisley Posted February 9, 2012 Author Share Posted February 9, 2012 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: 5x12Arnold pressesSide lateralsRear laterals Super set: 5x12Upright rowsFront raises Rear delt db rows 5x12 Stretching: 5 min Nutrition: Total macros:Carbs 362 gmProtein 149 gmFat 66 gm Water:5.5 liters Link to comment Share on other sites More sharing options...
MichelleRisley Posted February 11, 2012 Author Share Posted February 11, 2012 (edited) 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 10Bb good-morningsLunges Giant set: 5 roundsLeg extensions x 12Leg curls x 12Leg press x 12Calf press x 15Smith machine standing calf raises x 15 Stretching:15 minutes Nutrition: Total macros:Carbs 341 gmProtein 147 gmFat 65 gm Water:5 liters Edited February 12, 2012 by MichelleRisley Link to comment Share on other sites More sharing options...
MichelleRisley Posted February 11, 2012 Author Share Posted February 11, 2012 2/10/12: Weight: 114.6 lbs Training: Bis & tris Warmup: Sun salutations Ez bar curls: 5 x 15 Giant set: 5 x 12Close grip db pressesIncline dumbbell curlsCable pressdowns Super set: 5 x 12Db hammer curls Ez bar skull crushers Stretching:10 min Nutrition: Total macros:Carbs 321 gmProtein 146 gmFat 66 gm Water:6 liters Link to comment Share on other sites More sharing options...
MichelleRisley Posted February 13, 2012 Author Share Posted February 13, 2012 2/11/12: Weight: 114.8 lbsI'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 gmProtein 148 gmFat 65 gm Water:5 liters Link to comment Share on other sites More sharing options...
MichelleRisley Posted February 13, 2012 Author Share Posted February 13, 2012 2/12/12: Weight: 114.8 lbs Training:Yoga 60 min Nutrition: Total macros:Carbs 302 gmProtein 149 gmFat 67 gm Water:5 liters Link to comment Share on other sites More sharing options...
MichelleRisley Posted February 16, 2012 Author Share Posted February 16, 2012 (edited) 2/13/12: Weight: 115 lbsBody fat test scheduled for Thursday (2/16) Training: Warmup:Sun salutationsInternal & external rotations Super set: 5 x 12Arnold pressesUpright rows Giant set: 5 x 15Front raisesLateral raisesRear 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 gmProtein 147 gmFat 66 gm Water:5 liters Edited February 16, 2012 by MichelleRisley Link to comment Share on other sites More sharing options...
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