MichelleRisley

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

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

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

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

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 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.

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!

5/10/12

Morning weight: 111.2 lbs

Macros:

Carbs 259 gm

Protein 123 gm

Fat 49 gm

Water 5 liters

5/11/12

Morning weight: 110.8 lbs

Macros:

Carbs 258 gm

Protein 127 gm

Fat 50 gm

Water 5 liters

Received some devastating news Thursday afternoon...Kept my diet on track, but did not work out either day.

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

Nutrition

Decreased carbs to 260 gm; keeping protein at 125; dropping fat to 45-50 gm.

Total macros:

Carbs 261 gm

Protein 126 gm

Fat 50 gm

Water:

5 liters

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 gm

Protein 123 gm

Fat 52 gm

Water:

5 liters

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 gm

Protein 123 gm

Fat 51 gm

Water:

6 liters

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.

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.

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

Deadlifts

x12, 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 gm

Protein 127 gm

Fat 51 gm

Water:

5.5 liters

4/25/12

Morning weight: 110.8 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 30-40

Pushups on inverted Bosu, to failure

Reverse crunches/twist, x 20

Pikes on swiss ball, x 20

Bench dips with feet on Swiss ball, to failure

Burpees, x 20

Stretching:

15 minutes

Nutrition

Total macros:

Carbs 277 gm

Protein 124 gm

Fat 52 gm

Water:

5.5 liters

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 5

2nd set: 1 partial-1 full, 1 partial-2 fulls, 1 parital-3 fulls...up to 5

3rd 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 curl

4 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 gm

Protein 124 gm

Fat 54 gm

Water:

5.5 liters

4/23/12

The 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 gm

Protein 123 gm

Fat 54 gm

Water:

5.5 liters

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 Bosu

4 sets to failure

Dips, feet on Swiss ball

4 sets to failure

Ez bar skull crushers

3 x 15

Stretching:

10 minutes

Nutrition

Total macros:

Carbs 274 gm

Protein 126 gm

Fat 51 gm

Water:

5 liters

4/21/12

Morning weight: 110.8 lbs

Training

Yoga, 90 minutes

Nutrition

Total macros:

Carbs 278 gm

Protein 127 gm

Fat 53 gm

Water:

5 liters

4/20/12

Morning weight: 111 lbs

Training

Stair intervals, 30 minutes

Stretching, 10 minutes

Nutrition

Total macros:

Carbs 277 gm

Protein 124 gm

Fat 52 gm

Water:

5 liters

4/19/12

Afternoon weight: 112.2 lbs

Training

Rest day

Nutrition

Total macros:

Carbs 275 gm

Protein 127 gm

Fat 53 gm

Water:

5.5 liters

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 gm

Protein 125 gm

Fat 52 gm

Water:

5 liters

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 extensions

5 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 gm

Protein 123 gm

Fat 54 gm

Water:

5 liters

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!

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 gm

Protein 124 gm

Fat 53 gm

Water:

5 liters