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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

Edited by MichelleRisley
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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

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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

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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

Edited by MichelleRisley
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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

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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

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2/24/12:

 

Weight:

113.8 lbs

 

Training:

 

Warmup:

Bodyweight squats on inverted Bosu 3 x 15

Ext rotations 3 x 15

 

Rope lat pulldown 5 x 12

 

Decline db pullover 5 x 15

 

Clean & Press 5 x 8

 

Deadlift 5 x 12

 

Stretching:

10 minutes

 

Nutrition:

 

Total macros:

Carbs 299 gm

Protein 152 gm

Fat 66 gm

 

Water:

5 liters

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2/25/12:

I FINALLY heard back from the promoter of the show I was planning on doing in June, regarding the date. Due to the fact that he will be out of the country in June, this particular show will be rescheduled for later in the year. I will have to choose another show to do. As far as my plan to ease into pre-contest phase, I think I'm going to continue as planned. I may or may not end up doing a show close to the original anticipated date. However, I do have some photo shoots coming up (tentatively planned for April or May and May or June). So I need to be leaner for those anyway. But there is no need to be aggressive. I'm still not going to decrease my macros just yet. I'm only going to continue to increase my cardio. Additionally, for the next few weeks, I'm trying out a modified version of Derek Tresize's "Total Body-Mass Routine": http://www.veganbodybuilding.com/?page=article_total_bodymass. I'm curious to see if it has any effect in my lean body mass, while keeping calories high, and progressively increasing cardio. I'm also going to have one day in which I increase carbs up to about 325gm (100 calorie increase). It certainly won't be an all out cheat day. And I'm still giving myself the daily 60-70gm range for fat. So I'm hardly "dieting" just yet. This is just more of an experiment for the next few weeks. Even if I was doing the show in early June, I'd still have time to lean out. I don't anticipate having to lose more than 8 or so lbs of body fat.

 

As of this coming Monday night, I'm finally back to night shifts (either 9pm-7am or 9:30pm-7:30am). YAY!!! And no, that's NOT being sarcastic! I prefer working nights. I'm a night owl at heart, and believe it or not, I actually get more sleep working nights than when I have to do evening shifts (1-11:30pm). Evenings just don't fit into everything else I do outside of my job at the hospital. I have been very sleep deprived for the past few months. And I'm sooooooo looking forward to being back on nights!!! I only have one night shift this upcoming week. But the following week, I'm working a block of 7 out of 9 nights (3 on, 2 off, 4 on).

 

When I weigh in the afternoon, upon waking, after working a night shift, my weight is 1-2 lbs higher than if I slept through the night and weighed in the morning. So I will begin noting the time of day I weighed, as I did when I began this journal in late December.

 

Morning weight:

114.2 lbs

 

Training:

 

Cardio:

Zumba class

 

Stretching:

10 minutes

 

Nutrition:

 

Total macros:

Carbs 323 gm

Protein 149 gm

Fat 69 gm

 

Water:

5 liters

Edited by MichelleRisley
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2/27/12:

 

Morning weight:

114.6 lbs

 

Training:

 

Warmup:

Body weight squats on inverted Bosu 3 x 20

 

Bb squats 5 x 12

 

Flat bench db press 5 x 12

 

Db rear delt row 5 x 12

 

Db upright row 5 x 12

 

Seated leg curls 5 x 12

 

Cardio:

20 min low-intensity on treadmill

 

Stretching:

10 min

 

Nutrition:

 

Total macros:

Carbs 299 gm

Protein 148 gm

Fat 67 gm

 

Water:

5.5 liters

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Great to see you still posting, Michelle!

 

I don't think I'll be ready to compete in June, but I'm still up for doing some projects together, videos, photos, etc.

 

Let's keep in touch.

 

All the best!

 

-Robert

 

I'm absolutely up for doing some future projects together! Let's definitely keep in touch.

 

Thanks, again, for the wonderful "thank you" package. That was very generous of you. And I truly appreciate it. I really enjoyed being a part of this challenge. And I'd love to be a part of the next one.

 

All the best to you, as well! Enjoy your cruise. Happy (early) Birthday!

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2/28/12:

 

Afternoon weight:

114.8 lbs

 

Training:

 

Warmup:

5 min on treadmill

 

Giant set: 5 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:

Low intensity on elliptical, 20 minutes

 

Stretching:

10 minutes

 

Nutrition:

 

Total macros:

Carbs 304 gm

Protein 151 gm

Fat 64 gm

 

Water:

5 liters

Edited by MichelleRisley
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2/29/12:

 

Morning weight:

113.2 lbs

 

Training:

 

Warmup:

Body weight goblet squat 3 x 15

Ext rotation 3 x 15

 

Incline db press 5 x 10

 

Power clean 5 x 8

 

Bb row 5 x 12

 

Romanian deadlift 5 x 12

 

Arnold press 5 x 12

 

Cardio:

20 min low intensity on elliptical

 

Stretching:

10 minutes

 

 

Nutrition:

 

Total macros:

Carbs 306 gm

Protein 153 gm

Fat 68 gm

 

Water:

5 liters

Edited by MichelleRisley
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3/1/12:

 

Morning weight:

112.8 lbs

 

Training:

 

Warmup:

Sun salutations

 

Ez bar curls 5 x 12

 

Incline dumbbell curls 5 x 12

 

Db hammer curls 3 x 15

 

Dips 4 sets to failure

 

Rope pressdown 5 x 12

 

Ez bar skull crusher 5 x 12

 

Cardio:

20 min low intensity on treadmill

 

Stretching:

10 minutes

 

Nutrition:

 

Total macros:

Carbs 323 gm

Protein 151 gm

Fat 64 gm

 

Water:

5 liters

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Awesome, youre dropping and can steal eat!! haha. jealous. Awesome job! can't wait to hear which contest you decide on! you'll kill it!

 

Awww...thanks, Lauren! You will do great, too!!!

 

I'm currently looking at one in July. But I have the first of two photo shoots on April 28th, which is just under 8 weeks away. So I'm leaning out for those. Plus I like being a little leaner than I am as warm weather approaches.

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3/3/12:

I have a couple of photo shoots coming up in April and May, the first of which is about 8 weeks away. I'm going to decrease carbs to 285gm, protein to 135gm, and fat to 50-60gm. One day per week, I will give myself an additional 100-150 calories (but only in the form of carbs or protein; fat will not exceed 60gm). Cardio will be increased to 30 minute sessions, alternating between intervals and low intensity. I am also going to add some plyometrics.

 

Morning weight:

112.8 lbs

 

Training:

 

Warmup:

Sun salutations

 

Rope lat pulldown 5 x 12

 

Decline db pullover 5 x 15

 

Clean & Press 5 x 8

 

Deadlift 5 x 12

 

Super set: 3 x 25

Inverted Bosu db squat

Calf press

 

Cardio:

30 min low intensity on elliptical

 

Stretching:

10 minutes

 

Nutrition:

 

Total macros:

Carbs 303 gm

Protein 149 gm

Fat 67 gm

 

Water:

5 liters

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