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3/6/12:

 

Afternoon weight:

113.4 lbs

 

Training:

 

Warmup

Super set: 4 x 15

Body weight goblet squats

Ext rotations

 

Bb squats 5 x 12, 10, 8, 6, 6

 

Flat bench db press 5 x 12, 10, 10, 10, 8

 

Bb row 5 x 12, 10, 8, 5, 5

 

Db upright row 5 x 15

 

Seated leg curls 5 x 12 (one leg at a time)

 

Stretching:

15 minutes

 

Nutrition:

 

Total macros:

Carbs 286 gm

Protein 133 gm

Fat 57 gm

 

Water:

5 liters

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3/7/12:

 

Afternoon weight:

113.2 lbs

 

Training:

 

Warmup:

Ext rotations 2 x 15

Sun salutations

 

Cable curls 5 x 15 (3 hand positions, 5 reps each)

 

Incline dumbbell curls 5 x 12

 

Db hammer curls 4 x 12

 

Dips 4 sets to failure

 

Cable pressdown 4 x 12

 

Cable overhead extension 4 x 12

 

Cardio:

30 min (low intensity) on elliptical

 

Stretching:

15 minutes

 

Nutrition:

 

Total macros:

Carbs 287 gm

Protein 134 gm

Fat 55 gm

 

Water:

5 liters

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3/8/12:

I am getting another body comp done in a week. The last one was 3 weeks ago (at 14.2% body fat). So based on what it comes back at, I will make some changes in my training/nutrition. The first of the two photo shoots I have coming up will be on April 28th. I obviously don't want to be contest lean; but I do want to be leaner than I currently am.

 

Afternoon weight:

113 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 25-30 seconds before losing balance

Lunge jumps, x 20

Pikes on swiss ball, x 20

Traveling squat jumps (frog jumps), x 20

Reverse crunches, x 20

Burpees, x 20

 

Stretching:

15 minutes

 

Nutrition:

 

Total macros:

Carbs 287 gm

Protein 134 gm

Fat 55 gm

 

Water:

5 liters

Edited by MichelleRisley
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3/9/12:

 

Morning weight:

112 lbs

 

Training:

 

Warmup:

Bodyweight squats 3 x 15

Ext rotations 3 x 15

 

Super set: 5 x 12

Aronold press

Side laterals

 

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 310 gm

Protein 133 gm

Fat 58 gm

 

Water:

5 liters

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3/20/12

Happy Vernal Equinox!

 

Weight is hovering around 111ish; body fat is down to 13%.

 

I'm just checking in...I haven't been here in about a week. My last post was the beginning of my almost-two-weeks off from the hospital. I had / have lots planned before I have to go back to work...I don't plan on posting anything here until then...Have a great week, everyone!

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Enjoy your time off work, Michelle! Hope you get some nice relaxation in.

 

Thanks, Karen! It's been fantastic!!! I soooooo needed this break from work!

I got some very nice relaxation in, as well as a couple of fun trips. I was also able to catch up on some things that I haven't had time for.

 

And for all of you wondering out there, I worked out regularly and kept my macros within range. Just because I haven't logged anything here, doesn't mean that I took the last few weeks off from working out and good nutrition. My workouts consisted of more strength-style yoga, plyometrics, and core work than ususual; I didn't have access to a gym, as I typically do when I travel. But you don't always need gym equipment to get a [email protected]%% workout!

 

My weight this morning was 111.8 lbs. My progress photos and measurements seem to have me on track for where I want to be right now.

 

Have a wonderful day, everyone! I'll be back to posting my workouts/nutrition tomorrow (for today).

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3/26/12:

 

Morning weight:

111.8 lbs

 

Training:

 

Warmup:

Sun salutations

 

Underhand bb row 4 x 15, 12, 8, 8

 

Seated cable row 4 x 15, 15, 12, 10

 

Pullover 4 x 15

 

Rope lat pulldown 4 x 15, 15, 12, 10

 

Straight arm cable pullover 4 x 15

 

Deadlift 4 x 12, 10, 8, 8

 

Cardio:

30 minutes low intensity

 

Stretching:

10 minutes

 

Nutrition:

 

Total macros:

Carbs 286 gm

Protein 137 gm

Fat 56 gm

 

Water:

5.5 liters

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3/27/12:

 

Afternoon weight:

113.2 lbs (This would drive me nuts if I didn't always expect it to be 1-2 lbs higher after working a night shift, and weighing in the afternoon after waking up LOL.)

 

Training:

Stair intervals, 30 minutes

 

Nutrition:

I'm dropping my macros a bit again. I'm decreasing carbs, protein, and fat (range) by 10 gm each.

New totals are:

Carbs: 275 gm

Protein: 125 gm

Fat: 50-55 gm

 

Macro totals for the day:

Carbs: 277 gm

Protein: 124 gm

Fat: 52 gm

 

Water:

5.5 liters

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3/30/12:

 

Afternoon weight: 112.2 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

Plank on two medicine balls, about 30 seconds

Box jumps x 15

Standing calf raise x 25

Reverse crunch x 25

Burpees x 20

 

Cardio:

Intervals, 20 minutes

 

Nutrition:

 

Total macros:

Carbs 278 gm

Protein 127 gm

Fat 54 gm

 

Water:

5.5 liters

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4/2/12:

 

Morning weight: 110.4 lbs

 

Training:

 

Warmup:

Sun Salutations

 

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

 

Incline flys: 4 x 15

 

Pushups: 4 x failure

 

Arnold presses: 4 x 10

 

Side laterals: 4 x 15, plus 1 set to failure

 

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

 

Cardio:

30 minutes, low intensity

 

Stretching:

10 minutes

 

 

Nutrition:

 

Total macros:

Carbs 278 gm

Protein 124 gm

Fat 54 gm

 

Water:

5 liters

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4/4/12:

 

Morning weight: 110.4 lbs

 

Training:

 

Warmup:

Sun salutations

 

Ez bar rows: 4 x 10

 

Db rows: 4 x 10, plus 1 set to failure

 

Decline pullovers: 4 x 15

 

Cable rows: 4 x 10, plus 1 set to failure

 

Rope pulldowns: 4 sets x 15

 

High rope rows: 4 x 15, plus 1 set to failure

 

Partial deadlifts: 5 x 10

 

Cardio:

Intervals, 20 minutes

 

Stretching:

10 minutes

 

Nutrition:

 

Total macros:

Carbs 275 gm

Protein 124 gm

Fat 51 gm

 

Water:

5 liters

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4/5/12

 

Morning weight: 110.8 lbs

 

Training:

 

Warmup:

5 minutes on the bike

Sun Salutations

Body weight squats

 

Squats x 15, 12, 10, 10, 10

 

Db bench press x 15, 12, 12, 10, 10

 

Deadlift x 15, 12, 12, 12, 10

 

Clean & press x 10, 8, 8, 8, 6

 

Stretching:

15 minutes

 

Nutrition:

 

Total macros:

Carbs 299 gm

Protein 123 gm

Fat 52 gm

 

Water:

5 liters

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4/6/12

 

Morning weight: 110.4 lbs

 

Training

 

Warmup:

Sun salutations

 

Giant set, 5 rounds

Walking lunges

Burpees x 20

Bench stepups x 15

Box jumps x 20

Leg press x 15

Lunge jumps x 20

Pushup/pike on Swiss ball x 20

 

Stretching:

15 minutes

 

Nutrition

 

Total macros:

Carbs 278 gm

Protein 126 gm

Fat 53 gm

 

Water:

5 liters

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