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 Post subject: Re: You have to track it if you want to be successful at it!
PostPosted: Sat Mar 31, 2012 2:15 pm 
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Manatee
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Joined: Tue Dec 20, 2011 4:14 pm
Posts: 230
Location: Atlanta, GA, USA
3/30/12:

Afternoon weight: 112.2 lbs

Training:

Warmup:
5 min on treadmill

Giant set: 5 rounds
Alternating push-up/pike on Swiss Ball x 20
Seated calf press x 25
Plank on two medicine balls, about 30 seconds
Box jumps x 15
Standing calf raise x 25
Reverse crunch x 25
Burpees x 20

Cardio:
Intervals, 20 minutes

Nutrition:

Total macros:
Carbs 278 gm
Protein 127 gm
Fat 54 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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 Post subject: Re: You have to track it if you want to be successful at it!
PostPosted: Sun Apr 01, 2012 9:48 am 
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Manatee
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Joined: Tue Dec 20, 2011 4:14 pm
Posts: 230
Location: Atlanta, GA, USA
3/31/12:

Afternoon weight: 111.8 lbs

Training:
Rest day

Nutrition:

Total macros:
Carbs 277 gm
Protein 126 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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 Post subject: Re: You have to track it if you want to be successful at it!
PostPosted: Tue Apr 03, 2012 5:59 pm 
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Manatee
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Joined: Tue Dec 20, 2011 4:14 pm
Posts: 230
Location: Atlanta, GA, USA
4/1/12:

Morning weight: 110.4 lbs

Training:
Took another rest day.

Nutrition:

Total macros:
Carbs 274 gm
Protein 124 gm
Fat 52 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 Apr 03, 2012 6:04 pm 
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Manatee
User avatar

Joined: Tue Dec 20, 2011 4:14 pm
Posts: 230
Location: Atlanta, GA, USA
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 gm
Protein 124 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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 Profile  
 
 Post subject: Re: You have to track it if you want to be successful at it!
PostPosted: Wed Apr 04, 2012 2:21 pm 
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Manatee
User avatar

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

Morning weight: 110.2 lbs

Training:
Ashtanga yoga, about 90 minutes

Nutrition:

Total macros:
Carbs 276 gm
Protein 127 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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 Profile  
 
 Post subject: Re: You have to track it if you want to be successful at it!
PostPosted: Thu Apr 05, 2012 12:41 pm 
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Manatee
User avatar

Joined: Tue Dec 20, 2011 4:14 pm
Posts: 230
Location: Atlanta, GA, USA
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 gm
Protein 124 gm
Fat 51 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 Apr 08, 2012 3:52 pm 
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Manatee
User avatar

Joined: Tue Dec 20, 2011 4:14 pm
Posts: 230
Location: Atlanta, GA, USA
4/5/12

Morning weight: 110.8 lbs

Training:

Warmup:
5 minutes on the bike
Sun Salutations
Body 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 gm
Protein 123 gm
Fat 52 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 Apr 08, 2012 3:59 pm 
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Manatee
User avatar

Joined: Tue Dec 20, 2011 4:14 pm
Posts: 230
Location: Atlanta, GA, USA
4/6/12

Morning weight: 110.4 lbs

Training

Warmup:
Sun salutations

Giant set, 5 rounds
Walking lunges
Burpees x 20
Bench stepups x 15
Box jumps x 20
Leg press x 15
Lunge jumps x 20
Pushup/pike on Swiss ball x 20

Stretching:
15 minutes

Nutrition

Total macros:
Carbs 278 gm
Protein 126 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: Sun Apr 08, 2012 4:01 pm 
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Manatee
User avatar

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

Morning weight: 110.8 lbs

Training
Rest day

Nutrition

Total macros:
Carbs 276 gm
Protein 124 gm
Fat 52 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 Apr 09, 2012 1:22 pm 
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Site Admin
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Joined: Fri Apr 08, 2005 8:05 pm
Posts: 21052
Location: Austin, TX
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!

_________________

Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1


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 Post subject: Re: You have to track it if you want to be successful at it!
PostPosted: Tue Apr 10, 2012 6:01 pm 
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Manatee
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Joined: Tue Dec 20, 2011 4:14 pm
Posts: 230
Location: Atlanta, GA, USA
robert wrote:
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!



Thanks, Robert! I'm sure you'll be in top shape in no time...I'm looking forward to collaborating more with you, too! :D

_________________
"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: Tue Apr 10, 2012 6:09 pm 
Offline
Manatee
User avatar

Joined: Tue Dec 20, 2011 4:14 pm
Posts: 230
Location: Atlanta, GA, USA
4/8/12

Morning weight: 111.2 lbs

Training:
Rest day

Nutrition

Total macros:
Carbs 279 gm
Protein 123 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: Tue Apr 10, 2012 6:17 pm 
Offline
Manatee
User avatar

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

Morning weight: 111 lbs

Training

Warmup:
Sun salutations

Db presses 5 x 10

Incline db presses 5 x 10

Incline db flys 5 x 15

Push-ups on inverted Bosu 4 sets to failure

Clean and Press 4 x 10

Cardio:
Stair intervals, 20 minutes

Stretching: 10 minutes

Nutrition

Total macros:
Carbs 274 gm
Protein 126 gm
Fat 52 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 Apr 12, 2012 9:01 am 
Offline
Manatee
User avatar

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

Morning weight: 111.2 lbs

Training
Ashtanga yoga, 90 minutes

Nutrition

Total macros:
Carbs 277 gm
Protein 128 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~


Top
 Profile  
 
 Post subject: Re: You have to track it if you want to be successful at it!
PostPosted: Thu Apr 12, 2012 9:08 am 
Offline
Manatee
User avatar

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

Morning weight: 111.2 lbs

Training

Warmup:
Sun salutations

Giant set, 5 rounds:
Smith squats x 25
Side laterals x 20
Walking lunges, probably about 20 per leg
Dips, to failure
Plank (on two medicine balls), about 30-45 seconds

Cardio:
Low intensity, 30 minutes

Stretching: 10 minutes

Nutrition

Total macros:
Carbs 275 gm
Protein 127 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~


Top
 Profile  
 
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