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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

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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

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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!

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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

Edited by MichelleRisley
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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!

 

Yes, let's definitely keep in touch. And keep me posted on when you'll be here.

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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

Edited by MichelleRisley
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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

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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

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4/22/12

 

Morning weight: 111.2 lbs

 

Training

 

Warmup:

Sun salutations

 

Ez bar curl

x12, 10, 10, 8, 8

 

Incline db curl

x12, 12, 10, 10, 8

 

Hammer curls

x12, 12, 10, 10, 10

 

Pushups on inverted Bosu

4 sets to failure

 

Dips, feet on Swiss ball

4 sets to failure

 

Ez bar skull crushers

3 x 15

 

Stretching:

10 minutes

 

Nutrition

 

Total macros:

Carbs 274 gm

Protein 126 gm

Fat 51 gm

 

Water:

5 liters

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4/23/12

The show I've decided on is August 25th. I will be decreasing my cardio to only twice a week, 15-20 minute sessions of either low or moderate intensity. I don't want my weight to drop below 110 until I'm closer to my show date. If I begin to gain any body fat, I will just lower my carbs a little. Looking back on last year's journal, I lost too much muscle (along with body fat) when I did too much cardio. I don't want that to happen again. Since I have plenty of time, I'm going to experiment a little and see what happens.

 

Morning weight: 110.8 lbs

 

Training

 

Yoga, 60 minutes

 

Nutrition

 

Total macros:

Carbs 277 gm

Protein 123 gm

Fat 54 gm

 

Water:

5.5 liters

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4/24/12

 

Morning weight: 110.6 lbs

 

Training

 

Warmup:

Body weight goblet squats 3 x 20

 

Superset: 4 rounds

Bb squats x 10

Sumo squats x 15

 

Lunges 4 x 15

 

Smith squats 3 x 5

Using partial-full rep sequences:

1st set: 1 partial-1 full, 2 partials-1 full, 3 partials-1 full...up to 5

2nd set: 1 partial-1 full, 1 partial-2 fulls, 1 parital-3 fulls...up to 5

3rd set: 1 partial-1 full, 2 partials-2 fulls, 3 partials-3 fulls...up to 5

...and yes, my legs felt like (vegan) jello after that!!!!

 

Leg press (feet high to target glutes)

4 x 15

 

Bench step ups

4 x 12

 

Leg curl

4 x 10, 3 static contractions of 5 seconds each on last set

 

Calf press (3 foot positions, 5 each)

3 x 15

 

Stretching:

10 minutes

 

 

Nutrition

 

Total macros:

Carbs 275 gm

Protein 124 gm

Fat 54 gm

 

Water:

5.5 liters

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4/25/12

 

Morning weight: 110.8 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 30-40

Pushups on inverted Bosu, to failure

Reverse crunches/twist, x 20

Pikes on swiss ball, x 20

Bench dips with feet on Swiss ball, to failure

Burpees, x 20

 

Stretching:

15 minutes

 

Nutrition

 

Total macros:

Carbs 277 gm

Protein 124 gm

Fat 52 gm

 

Water:

5.5 liters

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