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

#136 Postby jungleinthefrunk » Sat May 12, 2012 12:57 pm

The final weeks are like you said - very tough! i have ups and downs..every time the thought of quitting goes thru my head i think about what u said - the ppl who want it and those who thought it would be "cool to do". today has been a good day for me so far cause i am not pressured to workout for the full 2.5 hours all at once, but week days are hard...nights are anxious and i have trouble sleeping....but its worth it since im losing every day. but yes i do need significant changes in the last 4 weeks im still quite soft, but i trust my trainer, and what ppl here are saying (you, gaia for example). Thank you!
Darth Vader from Sandlot once said, "Heroes get remembered, but legends never die." Then he later died.
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MichelleRisley
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Re: You have to track it if you want to be successful at it!

#137 Postby MichelleRisley » Mon May 14, 2012 4:44 pm

jungleinthefrunk wrote:The final weeks are like you said - very tough! i have ups and downs..every time the thought of quitting goes thru my head i think about what u said - the ppl who want it and those who thought it would be "cool to do". today has been a good day for me so far cause i am not pressured to workout for the full 2.5 hours all at once, but week days are hard...nights are anxious and i have trouble sleeping....but its worth it since im losing every day. but yes i do need significant changes in the last 4 weeks im still quite soft, but i trust my trainer, and what ppl here are saying (you, gaia for example). Thank you!


Stay focused. You are almost there! I know you will do great. :)
"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!

#138 Postby MichelleRisley » Mon May 14, 2012 4:53 pm

5/12/12

Morning weight: 110.8 lbs

Training

Warmup:
Sun salutations

Superset:
Lat pulldown
x15, x12, x10, x10
Bent over db row
x 15, 12, x12, x10

Stiff arm cable pulldown
4 x 15

Bb rows
x15, x12, x12, x10

Deadlift
x12, x10, x10, x8, x8

Assisted pullups
4 sets to failure

Cardio:
Low intensity, 20 minutes

Stretching:
10 minutes

Nutrition

Total macros:
Carbs 260 gm
Protein 124 gm
Fat 49 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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MichelleRisley
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Re: You have to track it if you want to be successful at it!

#139 Postby MichelleRisley » Mon May 14, 2012 4:57 pm

5/13/12

Morning weight: 110.6 lbs

Training
Jivamukti yoga, ~ 90 minutes

Nutrition

Total macros:
Carbs 262 gm
Protein 124 gm
Fat 50 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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MichelleRisley
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Re: You have to track it if you want to be successful at it!

#140 Postby MichelleRisley » Thu May 17, 2012 10:49 am

5/14/12

Morning weight:
110.6 lbs

Training

Warmup:
Sun salutations

Incline db presses 4 x 10, plus 1 set to failure

Flat db flys 4 x 15, plus 1 set to failure

Pushups on inverted Bosu, 5 sets to failure

Giant set: 5x12
Arnold presses
Side laterals
Upright rows, ez bar

Rear db laterals 5 x 15

Rope upright rows 2 x 20

Stretching:
10 minutes

Nutrition

Total macros:
Carbs 260 gm
Protein 126 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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MichelleRisley
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Re: You have to track it if you want to be successful at it!

#141 Postby MichelleRisley » Thu May 17, 2012 11:00 am

5/15/12

Morning weight: 110.8 lbs

Training

Warmup:
Sun salutations
Body weight goblet squats

Superset:
Bb squats
x12, x12, x10, x10, x8
Sumo squats
5 x 15

Smith machine lunges
4 x 15

Leg press
3 x 15

Leg curl
5 x 10, with static contractions on last 3 reps of each set

Calf press
3 x 20

Stretching:
15 minutes

Nutrition

Total macros:
Carbs 259 gm
Protein 127 gm
Fat 50 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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MichelleRisley
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Re: You have to track it if you want to be successful at it!

#142 Postby MichelleRisley » Thu May 17, 2012 11:11 am

5/16/12

Morning weight:
110.8 lbs

Training
Rest day

Nutrition

Total macros:
Carbs 261 gm
Protein 125 gm
Fat 50 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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MichelleRisley
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Re: You have to track it if you want to be successful at it!

#143 Postby MichelleRisley » Fri May 18, 2012 3:22 pm

5/17/12

Morning weight: 110.8 lbs
As of Saturday, I will be 14 weeks out from my show. I'm going to slowly increase daily carbs back to 275 gm and increase cardio (if needed) over the next two weeks.

Training

Warmup:
Sun Salutations

Superset:
Bb rows
x15, x15, x12, x10
Rope lat pulldown
x15, x12, x12, x10

Superset:
Assisted pullups
4 sets to failure
Stiff arm cable pulldown
x15, x15, x12, x12

Deadlifts
x12, x12, x10, x10, x8, x6

Superset
Rear delt rope cable rows
x15, x15, x12, x12
Rear laterals
x15, x15, x15, x15

Stretching: 10 minutes

Nutrition

Total macros:
Carbs 266 gm
Protein 124 gm
Fat 49 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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MichelleRisley
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Re: You have to track it if you want to be successful at it!

#144 Postby MichelleRisley » Thu May 24, 2012 7:48 am

5/18/12

Afternoon weight:
112.4 lbs

Training

Warmup:
Sun Salutations
Body weight goblet squats

Deep squats
x15, x12, x12, x10, x8

Parallel squats
x15, x12, x12, x12, x10

Front squats
x15, x12, x12, x10, x10

Calf raise
4 x 20

Calf press
4 x 20

Stretching:
15 minutes

Nutrition

Total macros:
Carbs 271 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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MichelleRisley
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Re: You have to track it if you want to be successful at it!

#145 Postby MichelleRisley » Thu May 24, 2012 7:58 am

5/19/12

Afternoon weight:
112.6 lbs

Training

Warmup:
Sun Salutations

Arnold press
x15, x12, x12, x12

Clean & press
x10, x8, x8, x8, x6

Superset: 4 rounds
Upright row x12
Side laterals x15

Combo pushup/pike (feet on Swiss Ball)
4 sets to failure

Core balance with Medicine Balls (both hands on one; both feet on one)
4 x's; about 30-45 seconds before losing balance on each

Cardio:
Low intensity, 25 minutes

Stretching:
10 minutes

Nutrition

Total macros:
Carbs 274 gm
Protein 126 gm
Fat 50 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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Re: You have to track it if you want to be successful at it!

#146 Postby MichelleRisley » Thu May 24, 2012 8:00 am

5/20/12

Morning weight:
111 lbs

Training
Rest day

Nutrition

Total macros:
Carbs 275 gm
Protein 124 gm
Fat 50 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
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Re: You have to track it if you want to be successful at it!

#147 Postby MichelleRisley » Thu May 24, 2012 8:11 am

5/21/12

Morning weight:
111 lbs

Training
Ashtanga yoga, ~90 minutes

Nutrition

Total macros:
Carbs 276 gm
Protein 126 gm
Fat 49 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
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Re: You have to track it if you want to be successful at it!

#148 Postby MichelleRisley » Thu May 24, 2012 8:18 am

5/22/12

Morning weight:
111 lbs

Training

Warmup:
Sun Salutations

Incline db presses 4 x 10, plus 1 set to failure

Flat db fly 3 x 15, plus 1 set to failure

Push ups on inverted Bosu, 4 sets to failure

Decline db pullover
4 x 15

Giant set: 5x12
Arnold presses
Side laterals
Upright rows, ez bar

Rear db laterals 4 x 15, plus 1 set to failure

Cardio:
20 minutes, low intensity

Stretching:
10 minutes

Nutrition

Total macros:
Carbs 275 gm
Protein 124 gm
Fat 50 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
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Re: You have to track it if you want to be successful at it!

#149 Postby MichelleRisley » Thu May 24, 2012 8:25 am

5/23/12

Morning weight:
111 lbs

Training

Warmup:
Sun Salutations
Bodyweight squats

Squats
x15, x12, x10, x10, x10

Inverted leg press (Smith machine)
x15, x15, x12, x12, x10

Good mornings
x12, x12, x12, x10, x10

Reverse lunges with bar
x15, x15, x12, x12, x12

Calf press
5 x 15

Stretching:
15 minutes

Nutrition

Total macros:
Carbs 274 gm
Protein 125 gm
Fat 49 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
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Re: You have to track it if you want to be successful at it!

#150 Postby MichelleRisley » Sat May 26, 2012 7:29 am

5/24/12

Afternoon weight: 111 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
Bench step-ups x 15
Plank on two medicine balls, about 30-45 seconds
Box jumps x 15
Standing calf raise x 25
Side plank, 45 seconds
Burpees x 20

Cardio:
Intervals, 15 minutes

Stretching:
15 minutes

Nutrition

Total macros:
Carbs 275 gm
Protein 123 gm
Fat 51 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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