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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

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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.

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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

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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.

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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

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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

Edited by MichelleRisley
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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

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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.

Edited by MichelleRisley
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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!

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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!

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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.

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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

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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

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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

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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

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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

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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

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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

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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

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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

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