You have to track it if you want to be successful at it!
Moderators: Mini Forklift Ⓥ, C.O., Richard, robert, SyrLinus
- MichelleRisley
- Manatee
- Posts: 216
- Joined: Tue Dec 20, 2011 4:14 pm
- Location: Atlanta, GA, USA
- Contact:
Re: You have to track it if you want to be successful at it!
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
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~
~Ralph Waldo Emerson~
- MichelleRisley
- Manatee
- Posts: 216
- Joined: Tue Dec 20, 2011 4:14 pm
- Location: Atlanta, GA, USA
- Contact:
Re: You have to track it if you want to be successful at it!
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
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~
~Ralph Waldo Emerson~
- MichelleRisley
- Manatee
- Posts: 216
- Joined: Tue Dec 20, 2011 4:14 pm
- Location: Atlanta, GA, USA
- Contact:
Re: You have to track it if you want to be successful at it!
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 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
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 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
Last edited by MichelleRisley on Sat Mar 10, 2012 8:33 am, edited 1 time in total.
"The only person you are destined to become is the person you decide to be."
~Ralph Waldo Emerson~
~Ralph Waldo Emerson~
- MichelleRisley
- Manatee
- Posts: 216
- Joined: Tue Dec 20, 2011 4:14 pm
- Location: Atlanta, GA, USA
- Contact:
Re: You have to track it if you want to be successful at it!
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
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~
~Ralph Waldo Emerson~
- MichelleRisley
- Manatee
- Posts: 216
- Joined: Tue Dec 20, 2011 4:14 pm
- Location: Atlanta, GA, USA
- Contact:
Re: You have to track it if you want to be successful at it!
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
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
Last edited by MichelleRisley on Mon Mar 12, 2012 4:07 pm, edited 1 time in total.
"The only person you are destined to become is the person you decide to be."
~Ralph Waldo Emerson~
~Ralph Waldo Emerson~
- MichelleRisley
- Manatee
- Posts: 216
- Joined: Tue Dec 20, 2011 4:14 pm
- Location: Atlanta, GA, USA
- Contact:
Re: You have to track it if you want to be successful at it!
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
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~
~Ralph Waldo Emerson~
- MichelleRisley
- Manatee
- Posts: 216
- Joined: Tue Dec 20, 2011 4:14 pm
- Location: Atlanta, GA, USA
- Contact:
Re: You have to track it if you want to be successful at it!
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
_________________
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~
~Ralph Waldo Emerson~
- MichelleRisley
- Manatee
- Posts: 216
- Joined: Tue Dec 20, 2011 4:14 pm
- Location: Atlanta, GA, USA
- Contact:
Re: You have to track it if you want to be successful at it!
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
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~
~Ralph Waldo Emerson~
- MichelleRisley
- Manatee
- Posts: 216
- Joined: Tue Dec 20, 2011 4:14 pm
- Location: Atlanta, GA, USA
- Contact:
Re: You have to track it if you want to be successful at it!
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.
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!
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.

"The only person you are destined to become is the person you decide to be."
~Ralph Waldo Emerson~
~Ralph Waldo Emerson~
Re: You have to track it if you want to be successful at it!
Enjoy your time off work, Michelle! Hope you get some nice relaxation in.
- MichelleRisley
- Manatee
- Posts: 216
- Joined: Tue Dec 20, 2011 4:14 pm
- Location: Atlanta, GA, USA
- Contact:
Re: You have to track it if you want to be successful at it!
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!

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).
"The only person you are destined to become is the person you decide to be."
~Ralph Waldo Emerson~
~Ralph Waldo Emerson~
- MichelleRisley
- Manatee
- Posts: 216
- Joined: Tue Dec 20, 2011 4:14 pm
- Location: Atlanta, GA, USA
- Contact:
Re: You have to track it if you want to be successful at it!
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
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~
~Ralph Waldo Emerson~
- MichelleRisley
- Manatee
- Posts: 216
- Joined: Tue Dec 20, 2011 4:14 pm
- Location: Atlanta, GA, USA
- Contact:
Re: You have to track it if you want to be successful at it!
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
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~
~Ralph Waldo Emerson~
- MichelleRisley
- Manatee
- Posts: 216
- Joined: Tue Dec 20, 2011 4:14 pm
- Location: Atlanta, GA, USA
- Contact:
Re: You have to track it if you want to be successful at it!
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
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~
~Ralph Waldo Emerson~
- MichelleRisley
- Manatee
- Posts: 216
- Joined: Tue Dec 20, 2011 4:14 pm
- Location: Atlanta, GA, USA
- Contact:
Re: You have to track it if you want to be successful at it!
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
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~
~Ralph Waldo Emerson~
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