MichelleRisley Posted April 27, 2012 Author Share Posted April 27, 2012 4/26/12 Morning weight: 111.2 lbs Training Warmup:Sun salutations Bb rows x15, x12, x10, x8, x8 Db rows x15, x12, x12, x12, x10 Deadliftsx12, x10, x10, x8, x8 Decline pullovers 4 x 15 Stiff arm cable pulldowns 4 x 15 Assisted pullups 3 sets to failure High rope cable rows 5 x 15 Cardio:20 min, low intensity Stretching:10 minutes Nutrition Total macros:Carbs 275 gmProtein 127 gmFat 51 gm Water:5.5 liters Link to comment Share on other sites More sharing options...
MichelleRisley Posted May 6, 2012 Author Share Posted May 6, 2012 5/6/12: It's been over a week since I've posted here. Along with work, working out, and other typical commitments that keep me fairly busy, I've been celebrating my birthday since April 29th...LOL (My actual birthday was a few days ago.) Although I've kept my workouts on point, I gave myself a week to relax my diet and have whatever I wanted. I figured I would enjoy my birthday and Cinco de Mayo before I began my pre-contest diet / training. My weight was up to 114.8 lbs this morning. I'm sure I gained some body fat, but I know a lot of it is water weight due to the fact that I ate junk and had quite a bit of alcohol this week. I can just look at photos from the week and see how puffy I am from water retention. My goal is to be back down to between 110-111 lbs by Saturday, the 12th. As of yesterday, I was 16 weeks out from my August show. My plan is to hover around a 110ish weight until I'm about 12-14 weeks out, depending on what my % body fat comes back at on the 17th. But as of today, my diet is back to being clean, nutrition-dense, whole foods. I'm planning on keeping my macros the same for now. I'll adjust them, if needed, based on what my weight does over the next few days. Link to comment Share on other sites More sharing options...
robert Posted May 7, 2012 Share Posted May 7, 2012 Happy Birthday, my friend! Hey! I'm coming to town! I'm driving to Rhode Island from Texas in late June. I was looking at the map on a flight a couple of days ago and I'll be driving from TX to AR over to TN and then I'll visit NC after that. I'll be in touch, but it looks like I'll cruise through NC around June 30thish. I'll come on over to Raleigh to say hi. Hope you're having a great birthday week! -Robert Link to comment Share on other sites More sharing options...
MichelleRisley Posted May 8, 2012 Author Share Posted May 8, 2012 Happy Birthday, my friend! Hey! I'm coming to town! I'm driving to Rhode Island from Texas in late June. I was looking at the map on a flight a couple of days ago and I'll be driving from TX to AR over to TN and then I'll visit NC after that. I'll be in touch, but it looks like I'll cruise through NC around June 30thish. I'll come on over to Raleigh to say hi. Hope you're having a great birthday week! -Robert Thanks, Robert! Great! Keep me updated on your plans. Link to comment Share on other sites More sharing options...
MichelleRisley Posted May 8, 2012 Author Share Posted May 8, 2012 5/7/12: Afternoon weight: 113 lbs It's amazing how quickly water weight comes off when you go back to eating properly and are adequately hydrated! And since this is an afternoon weight (usually 1-2 lbs higher than when I take a morning weight), taken when I woke up after working a night shift, my true current weight is probably more like 112ish. Training Warmup:Sun Salutations Incline db presses: 5 x 10 (last set to failure) Incline flys: 5 x 15 Pushups: 4 x failure Arnold presses: 5 x 10 Side laterals: 5 x 15 (last set to failure) Rear laterals: 5 x 15 (last set to failure) Cardio:20 minutes low intensity Stretching:10 minutes Nutrition Total macros: Carbs 276 gmProtein 123 gmFat 51 gm Water:6 liters Link to comment Share on other sites More sharing options...
MichelleRisley Posted May 12, 2012 Author Share Posted May 12, 2012 (edited) 5/8/12: Afternoon weight: 112.8 lbs Training Warmup: Sun salutations Deep squats 5 x 12, 12, 10, 10, 8 Parallel squats 5 x 12, 12, 10, 10, 8 Front squats 5 x 12, 12, 10, 10, 8 Dead lift 5 x 12, 10, 8, 8, 6 Stretching:15 minutes Nutrition Total macros:Carbs 274 gmProtein 123 gmFat 52 gm Water: 5 liters Edited May 12, 2012 by MichelleRisley Link to comment Share on other sites More sharing options...
jungleinthefrunk Posted May 12, 2012 Share Posted May 12, 2012 nicely done in getting that birthday weight off! happy belated! Link to comment Share on other sites More sharing options...
MichelleRisley Posted May 12, 2012 Author Share Posted May 12, 2012 5/9/12: Afternoon weight: 112.8 lbs Training Warmup:Sun salutations Ez bar curls 5 x 12 Incline dumbbell curls 5 x 12 Db hammer curls 3 x 15 Dips 4 sets to failure Rope pressdown 5 x 12 Ez bar skull crusher 5 x 12 Cardio: 20 minutes, low intensity Stretching: 10 minutes NutritionDecreased carbs to 260 gm; keeping protein at 125; dropping fat to 45-50 gm. Total macros:Carbs 261 gmProtein 126 gmFat 50 gm Water: 5 liters Link to comment Share on other sites More sharing options...
MichelleRisley Posted May 12, 2012 Author Share Posted May 12, 2012 (edited) 5/10/12Morning weight: 111.2 lbs Macros:Carbs 259 gmProtein 123 gmFat 49 gmWater 5 liters 5/11/12Morning weight: 110.8 lbs Macros:Carbs 258 gmProtein 127 gmFat 50 gmWater 5 liters Received some devastating news Thursday afternoon...Kept my diet on track, but did not work out either day. Edited May 12, 2012 by MichelleRisley Link to comment Share on other sites More sharing options...
MichelleRisley Posted May 12, 2012 Author Share Posted May 12, 2012 nicely done in getting that birthday weight off! happy belated! Thank you so much! How are the final weeks going for you? You must be down to about 4 weeks now, right? You're looking fantastic! Stay focused. It's amazing how much your body can (and will) change in that last month. You will do great in your show! Link to comment Share on other sites More sharing options...
jungleinthefrunk Posted May 12, 2012 Share Posted May 12, 2012 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! Link to comment Share on other sites More sharing options...
MichelleRisley Posted May 14, 2012 Author Share Posted May 14, 2012 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. Link to comment Share on other sites More sharing options...
MichelleRisley Posted May 14, 2012 Author Share Posted May 14, 2012 5/12/12 Morning weight: 110.8 lbs Training Warmup:Sun salutations Superset: Lat pulldown x15, x12, x10, x10Bent 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 pullups4 sets to failure Cardio: Low intensity, 20 minutes Stretching:10 minutes Nutrition Total macros:Carbs 260 gmProtein 124 gmFat 49 gm Water: 5 liters Link to comment Share on other sites More sharing options...
MichelleRisley Posted May 14, 2012 Author Share Posted May 14, 2012 5/13/12 Morning weight: 110.6 lbs TrainingJivamukti yoga, ~ 90 minutes Nutrition Total macros:Carbs 262 gmProtein 124 gmFat 50 gm Water:5 liters Link to comment Share on other sites More sharing options...
MichelleRisley Posted May 17, 2012 Author Share Posted May 17, 2012 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: 5x12Arnold pressesSide lateralsUpright rows, ez bar Rear db laterals 5 x 15 Rope upright rows 2 x 20 Stretching: 10 minutes Nutrition Total macros:Carbs 260 gmProtein 126 gmFat 51 gm Water:5 liters Link to comment Share on other sites More sharing options...
MichelleRisley Posted May 17, 2012 Author Share Posted May 17, 2012 5/15/12 Morning weight: 110.8 lbs Training Warmup:Sun salutationsBody weight goblet squats Superset:Bb squatsx12, x12, x10, x10, x8Sumo squats5 x 15 Smith machine lunges4 x 15 Leg press3 x 15 Leg curl5 x 10, with static contractions on last 3 reps of each set Calf press3 x 20 Stretching:15 minutes Nutrition Total macros:Carbs 259 gmProtein 127 gmFat 50 gm Water:5 liters Link to comment Share on other sites More sharing options...
MichelleRisley Posted May 17, 2012 Author Share Posted May 17, 2012 5/16/12 Morning weight: 110.8 lbs TrainingRest day Nutrition Total macros:Carbs 261 gmProtein 125 gmFat 50 gm Water:5 liters Link to comment Share on other sites More sharing options...
MichelleRisley Posted May 18, 2012 Author Share Posted May 18, 2012 5/17/12 Morning weight: 110.8 lbsAs 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, x12Rear laterals x15, x15, x15, x15 Stretching: 10 minutes Nutrition Total macros:Carbs 266 gmProtein 124 gmFat 49 gm Water:5 liters Link to comment Share on other sites More sharing options...
MichelleRisley Posted May 24, 2012 Author Share Posted May 24, 2012 5/18/12 Afternoon weight: 112.4 lbs Training Warmup:Sun SalutationsBody weight goblet squats Deep squatsx15, x12, x12, x10, x8 Parallel squatsx15, x12, x12, x12, x10 Front squatsx15, x12, x12, x10, x10 Calf raise4 x 20 Calf press4 x 20 Stretching:15 minutes Nutrition Total macros:Carbs 271 gmProtein 124 gmFat 51 gm Water:5 liters Link to comment Share on other sites More sharing options...
MichelleRisley Posted May 24, 2012 Author Share Posted May 24, 2012 5/19/12 Afternoon weight: 112.6 lbs Training Warmup:Sun Salutations Arnold pressx15, x12, x12, x12 Clean & pressx10, x8, x8, x8, x6 Superset: 4 roundsUpright row x12Side 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 gmProtein 126 gmFat 50 gm Water:5 liters Link to comment Share on other sites More sharing options...
MichelleRisley Posted May 24, 2012 Author Share Posted May 24, 2012 5/20/12 Morning weight: 111 lbs TrainingRest day Nutrition Total macros:Carbs 275 gmProtein 124 gmFat 50 gm Water:5 liters Link to comment Share on other sites More sharing options...
MichelleRisley Posted May 24, 2012 Author Share Posted May 24, 2012 5/21/12 Morning weight: 111 lbs TrainingAshtanga yoga, ~90 minutes Nutrition Total macros:Carbs 276 gmProtein 126 gmFat 49 gm Water:5 liters Link to comment Share on other sites More sharing options...
MichelleRisley Posted May 24, 2012 Author Share Posted May 24, 2012 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 pullover4 x 15 Giant set: 5x12Arnold pressesSide lateralsUpright 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 gmProtein 124 gmFat 50 gm Water:5 liters Link to comment Share on other sites More sharing options...
MichelleRisley Posted May 24, 2012 Author Share Posted May 24, 2012 5/23/12 Morning weight: 111 lbs Training Warmup:Sun SalutationsBodyweight 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 barx15, x15, x12, x12, x12 Calf press5 x 15 Stretching:15 minutes Nutrition Total macros:Carbs 274 gmProtein 125 gmFat 49 gm Water:5 liters Link to comment Share on other sites More sharing options...
MichelleRisley Posted May 26, 2012 Author Share Posted May 26, 2012 5/24/12 Afternoon weight: 111 lbs Training Warmup:5 min on treadmill Giant set: 5 roundsAlternating push-up/pike on Swiss Ball x 20 Seated calf press x 25Bench step-ups x 15Plank on two medicine balls, about 30-45 secondsBox jumps x 15Standing calf raise x 25Side plank, 45 secondsBurpees x 20 Cardio:Intervals, 15 minutes Stretching:15 minutes Nutrition Total macros:Carbs 275 gmProtein 123 gmFat 51 gm Water:5.5 liters Link to comment Share on other sites More sharing options...
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