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 Post subject: Re: You have to track it if you want to be successful at it!
PostPosted: Sat Feb 11, 2012 5:47 pm 
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Manatee
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Joined: Tue Dec 20, 2011 4:14 pm
Posts: 230
Location: Atlanta, GA, USA
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

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


Last edited by MichelleRisley on Sat Feb 11, 2012 7:23 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: Sat Feb 11, 2012 5:53 pm 
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Manatee
User avatar

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

_________________
"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 13, 2012 5:01 am 
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Manatee
User avatar

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

_________________
"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 13, 2012 5:05 am 
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Manatee
User avatar

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

Weight:
114.8 lbs

Training:
Yoga 60 min

Nutrition:

Total macros:
Carbs 302 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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 Profile  
 
 Post subject: Re: You have to track it if you want to be successful at it!
PostPosted: Thu Feb 16, 2012 8:00 am 
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Manatee
User avatar

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

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


Last edited by MichelleRisley on Thu Feb 16, 2012 8:09 am, 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: Thu Feb 16, 2012 8:03 am 
Offline
Manatee
User avatar

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

Weight:
114.6 lbs

Training:
Rest day

Nutrition:

Total macros:
Carbs 296 gm
Protein 151 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~


Last edited by MichelleRisley on Thu Feb 16, 2012 8:05 am, 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: Thu Feb 16, 2012 8:04 am 
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Manatee
User avatar

Joined: Tue Dec 20, 2011 4:14 pm
Posts: 230
Location: Atlanta, GA, USA
2/15/12:

Weight:
114.8 lbs

Training:
Ashtanga Yoga 90 min

Nutrition:

Total macros:
Carbs 299 gm
Protein 149 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~


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 Profile  
 
 Post subject: Re: You have to track it if you want to be successful at it!
PostPosted: Fri Feb 17, 2012 11:17 am 
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Manatee
User avatar

Joined: Tue Dec 20, 2011 4:14 pm
Posts: 230
Location: Atlanta, GA, USA
2/16/12:

Weight:
114.4 lbs
My body comp test came back 14.2% body fat (about 16 lbs of fat and 98 lbs of lean mass). I'm going to slowly begin transitioning into pre-contest phase next week. I won't change my macros to begin with; I'm only going to increase cardio and change my training splits.

Training:

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: 4 sets x 15

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

Partial deadlifts: 5 x 10

Cardio:
Intervals (HIIT), 20 minutes

Stretching:
10 minutes

Nutrition:

Total macros:
Carbs 303 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~


Last edited by MichelleRisley on Sun Feb 19, 2012 11:05 am, 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: Sat Feb 18, 2012 10:00 am 
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Manatee
User avatar

Joined: Tue Dec 20, 2011 4:14 pm
Posts: 230
Location: Atlanta, GA, USA
2/17/12:

Weight:
114.4 lbs

Training:

Warmup:
Internal & external rotations
Sun Salutations

Bench press: 4 x 12

Incline db presses: 4 x 10 (last set to failure)

Incline flys: 4 x 15

Cable crossovers: 4 x 16

Pushups on inverted Bosu: 4 x failure

Cardio:
Stair intervals, 20 minutes

Stretching:
10 minutes

Nutrition:

Macros:
Carbs 299 gm
Protein 149 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~


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 Profile  
 
 Post subject: Re: You have to track it if you want to be successful at it!
PostPosted: Sun Feb 19, 2012 11:36 am 
Offline
Manatee
User avatar

Joined: Tue Dec 20, 2011 4:14 pm
Posts: 230
Location: Atlanta, GA, USA
2/18/12:
Assuming the show I'm planning on doing is the same weekend as it was last year, I'm 15 weeks out. As of this morning, the website still says "date TBD", which is very frustrating. One, because my work schedule is set 2-3 months out in advance, and I don't want to plan my "peak week" for the wrong week; two, because the reason I couldn't do the show last year was because of a date change to a weekend I was working. I've emailed and called various contacts for that show. But, so far, I haven't heard anything back. If all else fails, there is also a show in July I was considering doing.

As mentioned a few days ago, I'm going to ease into pre-contest phase this upcoming week. I'm considering a few different options for workout splits for the next few weeks (until my next body comp test on March 15th). And I'm also going to increase my cardio. I will wait to see what my weight does with these changes before I begin dropping my macros.

Weight:
114.2 lbs

Training:

Session 1:

Pre-breakfast cardio, 30 min on eliptical
Stretching, 5 min

Session 2:

Warmup:
Body weight goblet squats 3 x 20
Ext rotations 3 x 15

Bb squats 5 x 10

Clean & press 5 x 8

Decline db pullovers 5 x 15

Dead lifts 5 x 10

Ez bar rows 5 x 12

Stretching:
10 min

Nutrition:

Total macros:
Carbs 303 gm
Protein 151 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~


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 Profile  
 
 Post subject: Re: You have to track it if you want to be successful at it!
PostPosted: Mon Feb 20, 2012 2:35 pm 
Offline
Manatee
User avatar

Joined: Tue Dec 20, 2011 4:14 pm
Posts: 230
Location: Atlanta, GA, USA
2/19/12:

Weight:
114 lbs

Training:
Rest day

Nutrition:

Total macros:
Carbs 299 gm
Protein 152 gm
Fat 69 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 23, 2012 11:34 am 
Offline
Manatee
User avatar

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

Weight:
114.2 lbs

Training:

Warmup:
Body weight goblet squats 3 x 20
Ext rotations 3 x 15

Bb squats 5 x 12

Flat bench db press 5 x 12

Bb row 5 x 12

Db upright row 5 x 12

Stretching:
10 minutes

Nutrition:

Total macros:
Carbs 307 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~


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 Profile  
 
 Post subject: Re: You have to track it if you want to be successful at it!
PostPosted: Thu Feb 23, 2012 11:43 am 
Offline
Manatee
User avatar

Joined: Tue Dec 20, 2011 4:14 pm
Posts: 230
Location: Atlanta, GA, USA
2/21/12:

Weight:
114 lbs

Training:

Warmup:
Sun salutations
Ext rotations

Ez bar curls 4 x 10

Incline dumbbell curls 4 x 10

Db hammer curls 4 x 15

Close grip db bench press 4 x 15

Cable pressdowns 4 x 15

Ez bar skull crushers 4 x 15

Cardio:
Stair intervals, 20 minutes

Stretching:
5 min

Nutrition:

Total macros:
Carbs 301 gm
Protein 149 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~


Last edited by MichelleRisley on Thu Feb 23, 2012 11:53 am, 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: Thu Feb 23, 2012 11:51 am 
Offline
Manatee
User avatar

Joined: Tue Dec 20, 2011 4:14 pm
Posts: 230
Location: Atlanta, GA, USA
2/22/12:

Weight:
114 lbs

Training:

Warmup:
Bodyweight squats on inverted Bosu 3 x 20
Ext rotations 3 x 15

Incline db press 5 x 10

Power cleans 5 x 8

Db row 5 x 12

Romanian deadlift 5 x 12

Stretching:
10 min

Nutrition:
LOL...I ate out for both lunch and dinner; the macros are somewhat of an estimation:

Carbs 315 gm
Protein 155 gm
Fat 70 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: Fri Feb 24, 2012 10:58 am 
Offline
Manatee
User avatar

Joined: Tue Dec 20, 2011 4:14 pm
Posts: 230
Location: Atlanta, GA, USA
2/23/12:

Weight:
113.8 lbs

Training:

Warmup:
5 min on treadmill

Giant set: 4 rounds
Alternating push-up/pike on Swiss Ball x 15
Seated calf press x 20
Plank 60 seconds
Standing calf raise x 20
Reverse crunch x 15

Cardio:
Intervals on elliptical, 20 minutes

Nutrition:

Total macros:
Carbs 302 gm
Protein 151 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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