You have to track it if you want to be successful at it!
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- jungleinthefrunk
- Gorilla
- Posts: 928
- Age: 33
- Joined: Thu Apr 07, 2011 4:10 am
- Location: New Jersey, USA
- Contact:
Re: You have to track it if you want to be successful at it!
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
- 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!
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~
~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!
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
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~
~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!
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
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~
~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!
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
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~
~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!
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
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~
~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!
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
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~
~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!
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
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~
~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!
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
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~
~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!
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
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~
~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!
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
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~
~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!
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
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~
~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!
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
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~
~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!
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
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~
~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!
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
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~
~Ralph Waldo Emerson~
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