You have to track it if you want to be successful at it!

Create and maintain your own personal online journal. Log your meals and/or workouts, and monitor your progress. Hold yourself accountable and receive support, suggestions, and be open to feedback.

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robert
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Re: You have to track it if you want to be successful at it!

#106 Postby robert » Fri Apr 13, 2012 10:53 pm

Like your journal title says, you are really consistent!

Also heard outstanding things about you from those you mentored in our online fitness challenge. Thank you so much! Have an excellent weekend!

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

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MichelleRisley
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Re: You have to track it if you want to be successful at it!

#107 Postby MichelleRisley » Sat Apr 14, 2012 2:14 pm

robert wrote:Like your journal title says, you are really consistent!

Also heard outstanding things about you from those you mentored in our online fitness challenge. Thank you so much! Have an excellent weekend!



Thank you! That's really nice to hear. I was honored and flattered to be part of it, and I truly enjoyed doing it. Please keep me in mind for future challenges.

An excellent weekend to you, too!
"The only person you are destined to become is the person you decide to be."
~Ralph Waldo Emerson~

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MichelleRisley
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Re: You have to track it if you want to be successful at it!

#108 Postby MichelleRisley » Sat Apr 14, 2012 2:17 pm

4/12/12

Morning weight: 111.2 lbs

Training
Pre-meal cardio: 25 minutes

Nutrition

Total macros:
Carbs 279 gm
Protein 123 gm
Fat 52 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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MichelleRisley
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Re: You have to track it if you want to be successful at it!

#109 Postby MichelleRisley » Sat Apr 14, 2012 2:19 pm

4/13/12

Morning weight: 110.8 lbs

Training
Rest day

Nutrition

Total macros:
Carbs 277 gm
Protein 126 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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MichelleRisley
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Re: You have to track it if you want to be successful at it!

#110 Postby MichelleRisley » Sun Apr 15, 2012 8:12 am

4/14/12

Morning weight: 111.2 lbs

Training

Warmup:
Body weight goblet squats 3 x 20
Ext & int rotations 3 x 15, each

Squats
x 12, 12, 10, 8, 6

Db bench press
x 15, 15, 12, 12, 10

Superset:
Rear delt db row 4 x 12
Ez bar upright row 4 x 15

Seated leg curls
5 x 12

Stretching:
10 minutes

Nutrition

Total macros:
Carbs 276 gm
Protein 127 gm
Fat 51 gm

Water:
5 liters
Last edited by MichelleRisley on Mon Apr 16, 2012 12:36 pm, edited 1 time in total.
"The only person you are destined to become is the person you decide to be."
~Ralph Waldo Emerson~

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MichelleRisley
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Re: You have to track it if you want to be successful at it!

#111 Postby MichelleRisley » Mon Apr 16, 2012 10:42 am

4/15/12

Morning weight: 111 lbs

Training
Rest day

Nutrition

Total macros:
Carbs 278 gm
Protein 128 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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robert
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Re: You have to track it if you want to be successful at it!

#112 Postby robert » Mon Apr 16, 2012 12:02 pm

Hope you had a nice rest day and that you have an awesome week of training!

I'll likely be driving through NC in late June/early July and then again in early-mid August. Let's keep in touch.

Have a great one!


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

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MichelleRisley
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Re: You have to track it if you want to be successful at it!

#113 Postby MichelleRisley » Tue Apr 17, 2012 1:35 pm

robert wrote:Hope you had a nice rest day and that you have an awesome week of training!

I'll likely be driving through NC in late June/early July and then again in early-mid August. Let's keep in touch.

Have a great one!


Thanks! You, too! :D

Yes, let's definitely keep in touch. And keep me posted on when you'll be here.
"The only person you are destined to become is the person you decide to be."
~Ralph Waldo Emerson~

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MichelleRisley
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Re: You have to track it if you want to be successful at it!

#114 Postby MichelleRisley » Tue Apr 17, 2012 1:43 pm

4/16/12

Morning weight: 111.2 lbs

Training

Warmup:
Int & ext rotations 3 x 20

Flat db press 5 x 10

Incline db flys 4 x 15

Pushups on inverted Bosu, 3 sets to failure

Arnold presses 4 x 12

Side laterals 3 x 12, plus 2 sets to failure

Rear laterals 3 x 15, plus 2 to failure

Cardio:
Low intensity, 20 minutes

Stretching:
10 minutes

Nutrition

Total macros:
Carbs 276 gm
Protein 124 gm
Fat 53 gm

Water:
5 liters
Last edited by MichelleRisley on Wed Apr 18, 2012 5:57 pm, edited 2 times in total.
"The only person you are destined to become is the person you decide to be."
~Ralph Waldo Emerson~

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robert
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Re: You have to track it if you want to be successful at it!

#115 Postby robert » Tue Apr 17, 2012 2:57 pm

You got it. I'll be in touch.

Thanks again for all your awesome work in our online fitness program! You rocked!

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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MichelleRisley
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Re: You have to track it if you want to be successful at it!

#116 Postby MichelleRisley » Wed Apr 18, 2012 5:47 pm

robert wrote:You got it. I'll be in touch.

Thanks again for all your awesome work in our online fitness program! You rocked!

All the best!


And thank you for allowing me to be a part of it. :D

All the best to you, too!
"The only person you are destined to become is the person you decide to be."
~Ralph Waldo Emerson~

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MichelleRisley
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Re: You have to track it if you want to be successful at it!

#117 Postby MichelleRisley » Wed Apr 18, 2012 5:54 pm

4/17/12

Afternoon weight: 112 lbs

Training

Warmup:
Body weight squats 3 x 20

Smith machine squats (feet forward & together, deep, emphasis on glutes)
5 x 10

Leg extensions
5 x 15 (3 different leg positions, 5 reps each)

Superset: 5 x10
Bb stiff leg deadlifts
Bench lunges

Stretching:
15 minutes


Nutrition

Total macros:
Carbs 276 gm
Protein 123 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~

User avatar
MichelleRisley
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Posts: 216
Joined: Tue Dec 20, 2011 4:14 pm
Location: Atlanta, GA, USA
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Re: You have to track it if you want to be successful at it!

#118 Postby MichelleRisley » Thu Apr 19, 2012 1:55 am

4/18/12:

Afternoon weight: 112.2 lbs

Training

Warmup:
Sun salutations

Bb rows x12, x10, x10, x10, x8

Stiff arm cable pulldowns 5 x 15

Assisted pullups 3 sets to failure

Seated cable rows x12, x10, x10, x8, x8

Deadlifts x12, x12, x10, x10, x8

Cardio:
Stair intervals, 20 minutes

Stretching:
15 minutes


Nutrition

Total macros:
Carbs 278 gm
Protein 125 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~

User avatar
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!

#119 Postby MichelleRisley » Fri Apr 20, 2012 8:21 am

4/19/12

Afternoon weight: 112.2 lbs

Training
Rest day

Nutrition

Total macros:
Carbs 275 gm
Protein 127 gm
Fat 53 gm

Water:
5.5 liters
"The only person you are destined to become is the person you decide to be."
~Ralph Waldo Emerson~

User avatar
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!

#120 Postby MichelleRisley » Sat Apr 21, 2012 6:39 pm

4/20/12

Morning weight: 111 lbs

Training

Stair intervals, 30 minutes

Stretching, 10 minutes

Nutrition

Total macros:
Carbs 277 gm
Protein 124 gm
Fat 52 gm

Water:
5 liters
Last edited by MichelleRisley on Tue Apr 24, 2012 1:36 pm, edited 1 time in total.
"The only person you are destined to become is the person you decide to be."
~Ralph Waldo Emerson~


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