MichelleRisley Posted March 7, 2012 Author Share Posted March 7, 2012 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 gmProtein 133 gmFat 57 gm Water: 5 liters Link to comment Share on other sites More sharing options...
MichelleRisley Posted March 9, 2012 Author Share Posted March 9, 2012 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 gmProtein 134 gmFat 55 gm Water: 5 liters Link to comment Share on other sites More sharing options...
MichelleRisley Posted March 9, 2012 Author Share Posted March 9, 2012 (edited) 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. Afternoon weight: 113 lbs Training: Warmup: 5 min on treadmill Giant set: 4 roundsCable crunches, x 20Box jumps, x 20Plank (on 2 medicine balls; hands on one, feet on other), about 25-30 seconds before losing balance Lunge jumps, x 20Pikes on swiss ball, x 20Traveling squat jumps (frog jumps), x 20Reverse crunches, x 20Burpees, x 20 Stretching:15 minutes Nutrition: Total macros:Carbs 287 gmProtein 134 gmFat 55 gm Water: 5 liters Edited March 10, 2012 by MichelleRisley Link to comment Share on other sites More sharing options...
MichelleRisley Posted March 10, 2012 Author Share Posted March 10, 2012 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 gmProtein 133 gmFat 58 gm Water: 5 liters Link to comment Share on other sites More sharing options...
MichelleRisley Posted March 12, 2012 Author Share Posted March 12, 2012 (edited) 3/10/12: Morning weight: 112.6 lbs Training:Stair intervals 30 minutes Stretching:15 minutes Nutrition: Total macros:Carbs 287 gmProtein 132 gmFat 57 gm Water: 5 liters Edited March 12, 2012 by MichelleRisley Link to comment Share on other sites More sharing options...
MichelleRisley Posted March 12, 2012 Author Share Posted March 12, 2012 3/11/12: Afternoon weight: 113.2 lbs Training:Rest day Nutrition: Total macros:Carbs 284 gmProtein 136 gmFat 56 gm Water: 5 liters Link to comment Share on other sites More sharing options...
MichelleRisley Posted March 13, 2012 Author Share Posted March 13, 2012 3/12/12: Afternoon weight: 112.8 lbs Training:Stair intervals, 30 minutes Stretching:10 minutes Nutrition: Total macros:Carbs 287 gmProtein 134 gmFat 55 gm Water: 5 liters _________________ Link to comment Share on other sites More sharing options...
MichelleRisley Posted March 14, 2012 Author Share Posted March 14, 2012 3/13/12: Afternoon weight: 112.6 lbs Training:Ashtanga yoga 90 minutes Nutrition: Total macros:Carbs 303 gmProtein 133 gmFat 53 gm Water: 6 liters Link to comment Share on other sites More sharing options...
MichelleRisley Posted March 20, 2012 Author Share Posted March 20, 2012 3/20/12Happy 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. 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! Link to comment Share on other sites More sharing options...
kareno Posted March 20, 2012 Share Posted March 20, 2012 Enjoy your time off work, Michelle! Hope you get some nice relaxation in. Link to comment Share on other sites More sharing options...
MichelleRisley Posted March 26, 2012 Author Share Posted March 26, 2012 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! 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! 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). Link to comment Share on other sites More sharing options...
MichelleRisley Posted March 27, 2012 Author Share Posted March 27, 2012 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 gmProtein 137 gmFat 56 gm Water: 5.5 liters Link to comment Share on other sites More sharing options...
MichelleRisley Posted March 28, 2012 Author Share Posted March 28, 2012 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 gmProtein: 125 gmFat: 50-55 gm Macro totals for the day:Carbs: 277 gmProtein: 124 gmFat: 52 gm Water:5.5 liters Link to comment Share on other sites More sharing options...
MichelleRisley Posted March 30, 2012 Author Share Posted March 30, 2012 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 gmProtein 124 gmFat 53 gm Water:5 liters Link to comment Share on other sites More sharing options...
MichelleRisley Posted March 30, 2012 Author Share Posted March 30, 2012 3/29/12: Afternoon weight:112.4 lbs Training: Combination of Ashtanga and Jivamukti yoga, about 90 minutes Nutrition: Total macros:Carbs 276 gmProtein 127 gmFat 54 gm Water:5 liters Link to comment Share on other sites More sharing options...
MichelleRisley Posted March 31, 2012 Author Share Posted March 31, 2012 3/30/12: Afternoon weight: 112.2 lbs Training: Warmup:5 min on treadmill Giant set: 5 roundsAlternating push-up/pike on Swiss Ball x 20 Seated calf press x 25Plank on two medicine balls, about 30 secondsBox jumps x 15Standing calf raise x 25Reverse crunch x 25Burpees x 20 Cardio:Intervals, 20 minutes Nutrition: Total macros:Carbs 278 gmProtein 127 gmFat 54 gm Water:5.5 liters Link to comment Share on other sites More sharing options...
MichelleRisley Posted April 1, 2012 Author Share Posted April 1, 2012 3/31/12: Afternoon weight: 111.8 lbs Training: Rest day Nutrition: Total macros:Carbs 277 gmProtein 126 gmFat 53 gm Water:5 liters Link to comment Share on other sites More sharing options...
MichelleRisley Posted April 3, 2012 Author Share Posted April 3, 2012 4/1/12: Morning weight: 110.4 lbs Training: Took another rest day. Nutrition: Total macros:Carbs 274 gmProtein 124 gmFat 52 gm Water:5 liters Link to comment Share on other sites More sharing options...
MichelleRisley Posted April 3, 2012 Author Share Posted April 3, 2012 4/2/12: Morning weight: 110.4 lbs Training: Warmup:Sun Salutations Incline db presses: 4 x 10, plus 1 set to failure Incline flys: 4 x 15 Pushups: 4 x failure Arnold presses: 4 x 10 Side laterals: 4 x 15, plus 1 set to failure Rear laterals: 4 x 15, plus 1 set to failure Cardio:30 minutes, low intensity Stretching:10 minutes Nutrition: Total macros:Carbs 278 gmProtein 124 gmFat 54 gm Water:5 liters Link to comment Share on other sites More sharing options...
MichelleRisley Posted April 4, 2012 Author Share Posted April 4, 2012 4/3/12: Morning weight: 110.2 lbs Training: Ashtanga yoga, about 90 minutes Nutrition: Total macros:Carbs 276 gmProtein 127 gmFat 53 gm Water:6 liters Link to comment Share on other sites More sharing options...
MichelleRisley Posted April 5, 2012 Author Share Posted April 5, 2012 4/4/12: Morning weight: 110.4 lbs Training: Warmup:Sun salutations Ez bar rows: 4 x 10 Db rows: 4 x 10, plus 1 set to failure Decline pullovers: 4 x 15 Cable rows: 4 x 10, plus 1 set to failure Rope pulldowns: 4 sets x 15 High rope rows: 4 x 15, plus 1 set to failure Partial deadlifts: 5 x 10 Cardio: Intervals, 20 minutes Stretching:10 minutes Nutrition: Total macros:Carbs 275 gmProtein 124 gmFat 51 gm Water:5 liters Link to comment Share on other sites More sharing options...
MichelleRisley Posted April 8, 2012 Author Share Posted April 8, 2012 4/5/12 Morning weight: 110.8 lbs Training: Warmup:5 minutes on the bikeSun SalutationsBody weight squats Squats x 15, 12, 10, 10, 10 Db bench press x 15, 12, 12, 10, 10 Deadlift x 15, 12, 12, 12, 10 Clean & press x 10, 8, 8, 8, 6 Stretching: 15 minutes Nutrition: Total macros:Carbs 299 gmProtein 123 gmFat 52 gm Water:5 liters Link to comment Share on other sites More sharing options...
MichelleRisley Posted April 8, 2012 Author Share Posted April 8, 2012 4/6/12 Morning weight: 110.4 lbs Training Warmup:Sun salutations Giant set, 5 roundsWalking lungesBurpees x 20Bench stepups x 15Box jumps x 20Leg press x 15Lunge jumps x 20Pushup/pike on Swiss ball x 20 Stretching:15 minutes Nutrition Total macros:Carbs 278 gmProtein 126 gmFat 53 gm Water:5 liters Link to comment Share on other sites More sharing options...
MichelleRisley Posted April 8, 2012 Author Share Posted April 8, 2012 4/7/12 Morning weight: 110.8 lbs TrainingRest day Nutrition Total macros:Carbs 276 gmProtein 124 gmFat 52 gm Water:5 liters Link to comment Share on other sites More sharing options...
robert Posted April 9, 2012 Share Posted April 9, 2012 Awesome work, Michelle! I'm still working hard to be in great shape this summer. Looking forward to working with you more! All the best! Link to comment Share on other sites More sharing options...
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