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 Post subject: Re: You have to track it if you want to be successful at it!
PostPosted: Wed Mar 07, 2012 2:22 pm 
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Manatee
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Joined: Tue Dec 20, 2011 4:14 pm
Posts: 230
Location: Atlanta, GA, USA
3/6/12:

Afternoon weight:
113.4 lbs

Training:

Warmup
Super set: 4 x 15
Body weight goblet squats
Ext rotations

Bb squats 5 x 12, 10, 8, 6, 6

Flat bench db press 5 x 12, 10, 10, 10, 8

Bb row 5 x 12, 10, 8, 5, 5

Db upright row 5 x 15

Seated leg curls 5 x 12 (one leg at a time)

Stretching:
15 minutes

Nutrition:

Total macros:
Carbs 286 gm
Protein 133 gm
Fat 57 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 Mar 09, 2012 2:11 pm 
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Manatee
User avatar

Joined: Tue Dec 20, 2011 4:14 pm
Posts: 230
Location: Atlanta, GA, USA
3/7/12:

Afternoon weight:
113.2 lbs

Training:

Warmup:
Ext rotations 2 x 15
Sun salutations

Cable curls 5 x 15 (3 hand positions, 5 reps each)

Incline dumbbell curls 5 x 12

Db hammer curls 4 x 12

Dips 4 sets to failure

Cable pressdown 4 x 12

Cable overhead extension 4 x 12

Cardio:
30 min (low intensity) on elliptical

Stretching:
15 minutes

Nutrition:

Total macros:
Carbs 287 gm
Protein 134 gm
Fat 55 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 Mar 09, 2012 2:22 pm 
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Manatee
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Joined: Tue Dec 20, 2011 4:14 pm
Posts: 230
Location: Atlanta, GA, USA
3/8/12:
I am getting another body comp done in a week. The last one was 3 weeks ago (at 14.2% body fat). So based on what it comes back at, I will make some changes in my training/nutrition. The first of the two photo shoots I have coming up will be on April 28th. I obviously don't want to be contest lean; but I do want to be leaner than I currently am. :P

Afternoon weight:
113 lbs

Training:

Warmup: 5 min on treadmill

Giant set: 4 rounds
Cable crunches, x 20
Box jumps, x 20
Plank (on 2 medicine balls; hands on one, feet on other), about 25-30 seconds before losing balance
Lunge jumps, x 20
Pikes on swiss ball, x 20
Traveling squat jumps (frog jumps), x 20
Reverse crunches, x 20
Burpees, x 20

Stretching:
15 minutes

Nutrition:

Total macros:
Carbs 287 gm
Protein 134 gm
Fat 55 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 Mar 10, 2012 8:33 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 Mar 10, 2012 8:32 am 
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Manatee
User avatar

Joined: Tue Dec 20, 2011 4:14 pm
Posts: 230
Location: Atlanta, GA, USA
3/9/12:

Morning weight:
112 lbs

Training:

Warmup:
Bodyweight squats 3 x 15
Ext rotations 3 x 15

Super set: 5 x 12
Aronold press
Side laterals

Deep squats 5 x 12, 12, 10, 10, 8

Parallel squats 5 x 12, 12, 10, 10, 8

Front squats 5 x 12, 12, 10, 10, 8

Dead lift 5 x 12, 10, 8, 8, 6

Stretching:
15 minutes

Nutrition:

Total macros:
Carbs 310 gm
Protein 133 gm
Fat 58 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 Mar 12, 2012 3:30 pm 
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Manatee
User avatar

Joined: Tue Dec 20, 2011 4:14 pm
Posts: 230
Location: Atlanta, GA, USA
3/10/12:

Morning weight:
112.6 lbs

Training:
Stair intervals 30 minutes

Stretching:
15 minutes

Nutrition:

Total macros:
Carbs 287 gm
Protein 132 gm
Fat 57 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 Mon Mar 12, 2012 4:07 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: Mon Mar 12, 2012 3:32 pm 
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Manatee
User avatar

Joined: Tue Dec 20, 2011 4:14 pm
Posts: 230
Location: Atlanta, GA, USA
3/11/12:

Afternoon weight:
113.2 lbs

Training:
Rest day

Nutrition:

Total macros:
Carbs 284 gm
Protein 136 gm
Fat 56 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: Tue Mar 13, 2012 3:00 pm 
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Manatee
User avatar

Joined: Tue Dec 20, 2011 4:14 pm
Posts: 230
Location: Atlanta, GA, USA
3/12/12:

Afternoon weight:
112.8 lbs

Training:
Stair intervals, 30 minutes

Stretching:
10 minutes

Nutrition:

Total macros:
Carbs 287 gm
Protein 134 gm
Fat 55 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 Mar 14, 2012 6:08 pm 
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Manatee
User avatar

Joined: Tue Dec 20, 2011 4:14 pm
Posts: 230
Location: Atlanta, GA, USA
3/13/12:

Afternoon weight:
112.6 lbs

Training:
Ashtanga yoga 90 minutes

Nutrition:

Total macros:
Carbs 303 gm
Protein 133 gm
Fat 53 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: Tue Mar 20, 2012 9:43 am 
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Manatee
User avatar

Joined: Tue Dec 20, 2011 4:14 pm
Posts: 230
Location: Atlanta, GA, USA
3/20/12
Happy Vernal Equinox!

Weight is hovering around 111ish; body fat is down to 13%.

I'm just checking in...I haven't been here in about a week. My last post was the beginning of my almost-two-weeks off from the hospital. :D I had / have lots planned before I have to go back to work...I don't plan on posting anything here until then...Have a great week, everyone!

_________________
"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: Tue Mar 20, 2012 12:40 pm 
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Gorilla
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Joined: Sun Dec 18, 2011 8:44 pm
Posts: 713
Enjoy your time off work, Michelle! Hope you get some nice relaxation in.


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 Post subject: Re: You have to track it if you want to be successful at it!
PostPosted: Mon Mar 26, 2012 9:28 am 
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Manatee
User avatar

Joined: Tue Dec 20, 2011 4:14 pm
Posts: 230
Location: Atlanta, GA, USA
kareno wrote:
Enjoy your time off work, Michelle! Hope you get some nice relaxation in.


Thanks, Karen! It's been fantastic!!! I soooooo needed this break from work! :D
I got some very nice relaxation in, as well as a couple of fun trips. I was also able to catch up on some things that I haven't had time for.

And for all of you wondering out there, I worked out regularly and kept my macros within range. Just because I haven't logged anything here, doesn't mean that I took the last few weeks off from working out and good nutrition. My workouts consisted of more strength-style yoga, plyometrics, and core work than ususual; I didn't have access to a gym, as I typically do when I travel. But you don't always need gym equipment to get a kick-@%% workout! :P

My weight this morning was 111.8 lbs. My progress photos and measurements seem to have me on track for where I want to be right now.

Have a wonderful day, everyone! I'll be back to posting my workouts/nutrition tomorrow (for today).

_________________
"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: Tue Mar 27, 2012 1:55 pm 
Offline
Manatee
User avatar

Joined: Tue Dec 20, 2011 4:14 pm
Posts: 230
Location: Atlanta, GA, USA
3/26/12:

Morning weight:
111.8 lbs

Training:

Warmup:
Sun salutations

Underhand bb row 4 x 15, 12, 8, 8

Seated cable row 4 x 15, 15, 12, 10

Pullover 4 x 15

Rope lat pulldown 4 x 15, 15, 12, 10

Straight arm cable pullover 4 x 15

Deadlift 4 x 12, 10, 8, 8

Cardio:
30 minutes low intensity

Stretching:
10 minutes

Nutrition:

Total macros:
Carbs 286 gm
Protein 137 gm
Fat 56 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: Wed Mar 28, 2012 4:10 pm 
Offline
Manatee
User avatar

Joined: Tue Dec 20, 2011 4:14 pm
Posts: 230
Location: Atlanta, GA, USA
3/27/12:

Afternoon weight:
113.2 lbs (This would drive me nuts if I didn't always expect it to be 1-2 lbs higher after working a night shift, and weighing in the afternoon after waking up LOL.)

Training:
Stair intervals, 30 minutes

Nutrition:
I'm dropping my macros a bit again. I'm decreasing carbs, protein, and fat (range) by 10 gm each.
New totals are:
Carbs: 275 gm
Protein: 125 gm
Fat: 50-55 gm

Macro totals for the day:
Carbs: 277 gm
Protein: 124 gm
Fat: 52 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: Fri Mar 30, 2012 3:41 pm 
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Manatee
User avatar

Joined: Tue Dec 20, 2011 4:14 pm
Posts: 230
Location: Atlanta, GA, USA
3/28/12:

Afternoon weight:
112.8 lbs

Training:

Warmup:
Sun salutations

Squats 10 x 10

Clean & Press 5 x 8

Deadlift 5 x 12

No cardio

Stretching: 15 minutes

Nutrition:

Total macros:
Carbs 277 gm
Protein 124 gm
Fat 53 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 Mar 30, 2012 3:43 pm 
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Manatee
User avatar

Joined: Tue Dec 20, 2011 4:14 pm
Posts: 230
Location: Atlanta, GA, USA
3/29/12:

Afternoon weight:
112.4 lbs

Training:
Combination of Ashtanga and Jivamukti yoga, about 90 minutes

Nutrition:

Total macros:
Carbs 276 gm
Protein 127 gm
Fat 54 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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