MichelleRisley Posted April 10, 2012 Author Share Posted April 10, 2012 Awesome work, Michelle! I'm still working hard to be in great shape this summer. Looking forward to working with you more! All the best! Thanks, Robert! I'm sure you'll be in top shape in no time...I'm looking forward to collaborating more with you, too! Link to comment Share on other sites More sharing options...
MichelleRisley Posted April 10, 2012 Author Share Posted April 10, 2012 4/8/12 Morning weight: 111.2 lbs Training: Rest day Nutrition Total macros:Carbs 279 gmProtein 123 gmFat 53 gm Water:5 liters Link to comment Share on other sites More sharing options...
MichelleRisley Posted April 10, 2012 Author Share Posted April 10, 2012 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 gmProtein 126 gmFat 52 gm Water:5 liters Link to comment Share on other sites More sharing options...
MichelleRisley Posted April 12, 2012 Author Share Posted April 12, 2012 4/10/12 Morning weight: 111.2 lbs TrainingAshtanga yoga, 90 minutes Nutrition Total macros:Carbs 277 gmProtein 128 gmFat 54 gm Water:5 liters Link to comment Share on other sites More sharing options...
MichelleRisley Posted April 12, 2012 Author Share Posted April 12, 2012 4/11/12 Morning weight: 111.2 lbs Training Warmup: Sun salutations Giant set, 5 rounds:Smith squats x 25Side laterals x 20Walking lunges, probably about 20 per legDips, to failurePlank (on two medicine balls), about 30-45 seconds Cardio:Low intensity, 30 minutes Stretching: 10 minutes Nutrition Total macros:Carbs 275 gmProtein 127 gmFat 53 gm Water:5 liters Link to comment Share on other sites More sharing options...
robert Posted April 14, 2012 Share Posted April 14, 2012 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! Link to comment Share on other sites More sharing options...
MichelleRisley Posted April 14, 2012 Author Share Posted April 14, 2012 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! Link to comment Share on other sites More sharing options...
MichelleRisley Posted April 14, 2012 Author Share Posted April 14, 2012 4/12/12 Morning weight: 111.2 lbs TrainingPre-meal cardio: 25 minutes Nutrition Total macros:Carbs 279 gmProtein 123 gmFat 52 gm Water:6 liters Link to comment Share on other sites More sharing options...
MichelleRisley Posted April 14, 2012 Author Share Posted April 14, 2012 4/13/12 Morning weight: 110.8 lbs TrainingRest day Nutrition Total macros:Carbs 277 gmProtein 126 gmFat 54 gm Water:5.5 liters Link to comment Share on other sites More sharing options...
MichelleRisley Posted April 15, 2012 Author Share Posted April 15, 2012 (edited) 4/14/12 Morning weight: 111.2 lbs Training Warmup:Body weight goblet squats 3 x 20Ext & int rotations 3 x 15, each Squatsx 12, 12, 10, 8, 6 Db bench pressx 15, 15, 12, 12, 10 Superset:Rear delt db row 4 x 12Ez bar upright row 4 x 15 Seated leg curls5 x 12 Stretching:10 minutes Nutrition Total macros:Carbs 276 gmProtein 127 gmFat 51 gm Water:5 liters Edited April 16, 2012 by MichelleRisley Link to comment Share on other sites More sharing options...
MichelleRisley Posted April 16, 2012 Author Share Posted April 16, 2012 4/15/12 Morning weight: 111 lbs TrainingRest day Nutrition Total macros:Carbs 278 gmProtein 128 gmFat 51 gm Water:5 liters Link to comment Share on other sites More sharing options...
robert Posted April 16, 2012 Share Posted April 16, 2012 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! Link to comment Share on other sites More sharing options...
MichelleRisley Posted April 17, 2012 Author Share Posted April 17, 2012 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. Link to comment Share on other sites More sharing options...
MichelleRisley Posted April 17, 2012 Author Share Posted April 17, 2012 (edited) 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 gmProtein 124 gmFat 53 gm Water:5 liters Edited April 18, 2012 by MichelleRisley Link to comment Share on other sites More sharing options...
robert Posted April 17, 2012 Share Posted April 17, 2012 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! Link to comment Share on other sites More sharing options...
MichelleRisley Posted April 18, 2012 Author Share Posted April 18, 2012 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. All the best to you, too! Link to comment Share on other sites More sharing options...
MichelleRisley Posted April 18, 2012 Author Share Posted April 18, 2012 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 extensions5 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 gmProtein 123 gmFat 54 gm Water:5 liters Link to comment Share on other sites More sharing options...
MichelleRisley Posted April 19, 2012 Author Share Posted April 19, 2012 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 gmProtein 125 gmFat 52 gm Water:5 liters Link to comment Share on other sites More sharing options...
MichelleRisley Posted April 20, 2012 Author Share Posted April 20, 2012 4/19/12 Afternoon weight: 112.2 lbs TrainingRest day Nutrition Total macros:Carbs 275 gmProtein 127 gmFat 53 gm Water:5.5 liters Link to comment Share on other sites More sharing options...
MichelleRisley Posted April 21, 2012 Author Share Posted April 21, 2012 (edited) 4/20/12 Morning weight: 111 lbs Training Stair intervals, 30 minutes Stretching, 10 minutes Nutrition Total macros:Carbs 277 gmProtein 124 gmFat 52 gm Water:5 liters Edited April 24, 2012 by MichelleRisley Link to comment Share on other sites More sharing options...
MichelleRisley Posted April 24, 2012 Author Share Posted April 24, 2012 4/21/12 Morning weight: 110.8 lbs Training Yoga, 90 minutes Nutrition Total macros:Carbs 278 gmProtein 127 gmFat 53 gm Water:5 liters Link to comment Share on other sites More sharing options...
MichelleRisley Posted April 24, 2012 Author Share Posted April 24, 2012 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 Bosu4 sets to failure Dips, feet on Swiss ball4 sets to failure Ez bar skull crushers 3 x 15 Stretching:10 minutes Nutrition Total macros:Carbs 274 gmProtein 126 gmFat 51 gm Water:5 liters Link to comment Share on other sites More sharing options...
MichelleRisley Posted April 24, 2012 Author Share Posted April 24, 2012 4/23/12The 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 gmProtein 123 gmFat 54 gm Water:5.5 liters Link to comment Share on other sites More sharing options...
MichelleRisley Posted April 26, 2012 Author Share Posted April 26, 2012 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 52nd set: 1 partial-1 full, 1 partial-2 fulls, 1 parital-3 fulls...up to 53rd 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 curl4 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 gmProtein 124 gmFat 54 gm Water:5.5 liters Link to comment Share on other sites More sharing options...
MichelleRisley Posted April 26, 2012 Author Share Posted April 26, 2012 4/25/12 Morning weight: 110.8 lbs Training Warmup: 5 min on treadmill Giant set: 4 roundsCable crunches, x 20Box jumps, x 20Plank (on 2 medicine balls; hands on one, feet on other), about 30-40 Pushups on inverted Bosu, to failureReverse crunches/twist, x 20Pikes on swiss ball, x 20Bench dips with feet on Swiss ball, to failureBurpees, x 20 Stretching:15 minutes Nutrition Total macros:Carbs 277 gmProtein 124 gmFat 52 gm Water: 5.5 liters Link to comment Share on other sites More sharing options...
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