Ms_Mac's The Heat is On Journal

[ms_mac]

awww thanks for sharing the baby pics Mary Anne ( sorry) I have been spelling that wrong :)

No problem, Mom. I have one of those names that can be spelled numerous ways. No big deal, I answer to just about anything! LOL!


There will be other shows and I have no doubt that you will be placing in them. ;) Congrats again on your beautiful baby. Like mother, like son. ;)


You are so sweet, Elise. Thank you for those encouraging words.

So yesterday I walked for an hour. I think it was about 3.5 miles, somewhere around there.

We are going to New Hampshire on vacation tomorrow so I will not be around here for a week or so. How crazy are we, travelling with an infant????? Oh well, I figure I can relax and recuperate at a nice resort in the White Mountains as well as I can at home, rihgt? LOL!

So you all in a week.

[mom24boys]

Have a great time and enjoy the rest.

[joed]

What mom said. Relax and enjoy.

[StlBarbie]

http://i91.photobucket.com/albums/k300/masalamanca23/congratulation_to_baby.jpg

[someday]

a solid 6 lbs of muscle ....LOL! congrats to u and yours........he's beautiful!

[Hibiscus09]

I just dropped in to look again. I want a baby!!!! :D

Happy Sunday, Mary Anne!! Enjoy your six weeks of "down" time with the baby (I put that in quotes because you're already on the go again! LOL) Time goes by so quickly with little ones.

Have a great vacation!

[Mr. Someday]

Logan Connor Norman Cleghorn has arrived! He was born Wed Aug 15 at 2:11pm and weighed in at a solid 6lbs of pure muscle! I will post some pics later in the week, but he is just perfect!


Congrats Ms Mac....we were so busy moving and with Shelli and her docs that this one flew right by us! He is a cutie. And you.......you are the type of woman every other pregnant woman hates!! :D Damn...I carry more bodyfat in my left tricep than you have on your entire body at 8 months!!!! Nice work....I can see you'll be back up on stage in no time!

[ms_mac]

Have a great time and enjoy the rest.


What mom said. Relax and enjoy.

Thanks Mom and Joed. I had a great time but it sure is good to be home again!



http://i91.photobucket.com/albums/k300/masalamanca23/congratulation_to_baby.jpg

AH! Very cute, Barb. Thank you!


a solid 6 lbs of muscle ....LOL! congrats to u and yours........he's beautiful!

Thanks, Someday. He is a cutie, isn't he! LOL! How are you feeling? I hope things are going well now.


I just dropped in to look again. I want a baby!!!! :D

Happy Sunday, Mary Anne!! Enjoy your six weeks of "down" time with the baby (I put that in quotes because you're already on the go again! LOL) Time goes by so quickly with little ones.

Have a great vacation!

Thanks Diane. You are right about time .......I can't beleive Logan is 2 weeks old already.


Congrats Ms Mac....we were so busy moving and with Shelli and her docs that this one flew right by us! He is a cutie. And you.......you are the type of woman every other pregnant woman hates!! :D Damn...I carry more bodyfat in my left tricep than you have on your entire body at 8 months!!!! Nice work....I can see you'll be back up on stage in no time!


Thanks for that Mr. Someday. I have to apologize to you and Someday, I have been so busy lately that I haven't posted in your journal but I am reading and hoping that things are well with Someday and the move went okay.

So we just got back from New Hampshire and we had a great time. We spent most of the time just hanging by the pool. Blaine - my youngest daughter - brought a friend with her and they spent much of the time playing tennis with a couple of boys they met there. Logan was a very good traveler - slept most of the time. What a good baby I have! I did do some cardio though while we were away. Monday I walked for 1 hour - mostly up hills. Tues I decided I would try and do some running - again mostly hills. I ran 2 min and walked 2 min, followed this sequence for an hour. Wed was spent in town at North Conway shopping where the 2 girls did some back to school clothes shopping and I spent a fortune at the Reebok outlet! Thurs I found a bike trail that was relatively flat so I ran 20 min out and 20 min back - very slow - but I still did it! Yahoo!

I should mention that I discovered a Cold Stone Creamery close to where we stayed and lets just say I am so glad there isn't one here in Canada! I am hooked - I had one every day! Lets see - I tried Birthday Cake remix, German chocolate cake, coffee lovers delight, and strawberry banana something or other. THEY WERE ALL YUMMY! I also drank alot of beer and polished off a big bottle of wine. I am probably the same weight today as I was the day before I had the baby! 2 more days and then I am going to start a cut plan....I think......not quite sure if I will cut, maintain, or bulk at this point. I guess I need to decide quick!

Okay I'm off to catch up with you all. Have a great weekend!

[Hibiscus09]

I'm glad ya'll had such a fun time. I wish I could play tennis. I took lessons one time and I kept whacking the ball over the fence like I was playing softball or something. :p I'm glad Logan is a car sleeper. My children were also and it's wonderful when you have to go places. :) You sure are an active one. I wish I had your energy!!

Oooh, oooh and "Coffee Lovers Only" is my favorite. Yum, yum, yum!!!

Happy Saturday!!

[ms_mac]

I'm glad ya'll had such a fun time. I wish I could play tennis. I took lessons one time and I kept whacking the ball over the fence like I was playing softball or something. :p I'm glad Logan is a car sleeper. My children were also and it's wonderful when you have to go places. :) You sure are an active one. I wish I had your energy!!

Oooh, oooh and "Coffee Lovers Only" is my favorite. Yum, yum, yum!!!

Happy Saturday!!


Hi Diane. I can't play tennis either. I have no control over the ball! Yeah, I think of all 4 flavors that I tried the coffee lovers only is my fav, although I liked the others, too.

So today I got up and fed the baby and its beautiful outside. So I said to myself " Screw the 6 week rest thing, I'm going for a run and tomorrow I am going back to the gym! I can't stand not being able to lift. I promised hubby that I would start back slow so my 1st week back will be 3*15's. I'll do legs on Monday, chest on Tues, back on Wed, shoulders on Thurs and arms on Fri. Thats the plan anyway. We'll see how it goes. I did run today also. I had only planned to do one 4 mile loop, but I was still feeling great after the 4 mile mark so I did another loop. 8 milles in total and it took me 1 hour and 13 min! I am ecstatic over this! I have had this stupid grin on my face since I got back!

Happy Sunday folks!

[ChocoChick]

Should I even ask how many weeks it has been? :)

[ms_mac]

Should I even ask how many weeks it has been? :)

Probably not! LOL!

[ms_mac]

I trained legs today. Here's how it went:

Plie Squats
3*15 with a 40lbs db

SLDL
3*15 with 70lbs bar

Seated Leg Curl
1*15 with 20K plate
2*15 wtih 25K plate

Leg Press
3*15 with 40K plates on either side

Leg Ext
4*10 with 20K

Lying calf press
3*15 with 8 plates

Seated calf raise
3*15 with 20K plate on either side

Then finished with 30 min on the elliptical - glute program, 10 min level 8, 10 min level 9 and 10 min level 10.

I HAD A GREAT WORKOUT! Weight is not so heavy, but I don't care! I did it!

[ms_mac]

Yesterday I trained chest:

Incline bb press
set 1 bar only for 15
set 2 bar plus 2.5K plate each side for 15
set 3 bar plus 2.5K each side for 12

Flat BB press
set 1 bar only for 15
set 2 bar plus 2.5 for 15
set 3 bar plus 2.5 for 12

DB Fly - Decline
set 1 20lbs for 15
set 2 20lbs for 10
set 3 15lbs for 15

Pushups - 3 sets to failure - 10,8,6 - CRAPOLA!

Crunches - 2*20
Hip Ups - 2* 20

Cardio was 30 min on the Total Cross Body:
10 min level 8
5 min level 9
5 min level 10
5 min level 11
3 min level 12
2 min level 10

Today I trained back:

BB Bent over row
3*15 at 40lbs bar

one arm row
3*15 at 20lbs

Narrow Grip Pulldown
set 1 60lbs for 15
set 2 60lbs for 12
set 3 50lbs for 15

Wide Grip Pulldown
3*15 at 50lbs

DB Shrugs
set 1 40lbs for 12
set 2 35lbs for 12
set 3 30lbs for 12

Good Mornings
3*15 at 50lbs bar

Cardio was 20 min on the stairmaster - random setting, level 7

Til tomorrow, my friends!

[Hibiscus09]

Ummmm, I think you need to change the title of this journal. ;) It's not like it ever happened anyway!!!

Nice workouts!! :)

[ScubaDave]

Wow...and it's been like how many days...? Congratulations by the way. So much for six weeks...way to go on those workouts!

[joed]

Yep, what hib said.

[ms_mac]

Ummmm, I think you need to change the title of this journal. ;) It's not like it ever happened anyway!!!

Nice workouts!! :)

I am debating whether to rename my thread or start a new one. Thanks about the workouts! It sure feels good to be back in the gym.


Wow...and it's been like how many days...? Congratulations by the way. So much for six weeks...way to go on those workouts!

Thanks, ScubaDave!


Yep, what hib said.

Hi JOed. How have you been?

Okay Thurs I did Arms:

BB curl
3*15 at 30lbs bar

Preacher curl
set 1 ez bar plus 2.5K plate either side for 12
set 2 and 3 bar only for 15

Hammers
3*15 at 15lbs

VBar Press down
set 1 10K for 15
set 2 10K for 12
set 3 7K for 15

Overhead Ext
set 1 20lbs for 10
sets 2 and 3 15lbs for 10

Dips - bodyweight
3 sets to failure - only 5 each! PATHETIC!

Ball Rollouts
2*15

Hanging Leg Raise
2*10

Friday was shoulders:

DB Press
Set 1 20lbs for 15
set 2 20lbs for 12
set 3 15lbs for 15

Front raise
set 1 15lbs for 12
sets 2 and 3 12lbs for 15

Side Lateral
set 1 15lbs for 8
set 2 12lbs for 10
set 3 10lbs for 15

Bent over rear fly
set 1 15lbs for 12
sets 2 and 3 12lbs for 15

Lying Calf Press
3*21 at 8plates

Cardio 20min on the EFX - cross train program level 8

Thats all!

[ms_mac]

Sat was a rest day - did groceries and ran errands while hubby stayed home with the baby. NICE!

Sun I ran a 12 miler - stupid me signed up to run a half marathon Sept 23. I signed up way back when I didn't know I was having a baby. So i figured I may as well try it anyway. Whats the worst that can happen? I have to walk 13.1 miles.....Well yesterday I ran the whole 12 miles and it took me 1:54. Not too bad. So it looks like I'll run the half in 2 weeks.

Today I did legs:

Plie Squats
3*12 50lbs db

SLDL
3*12,12,10 80lbs bar

Seated Leg Curl
sets 1 and 2 30K for 12,10
set 3 27.5K for 12

Leg Press
3*12 50K plate on each end

Leg Ext
3*12 20K

Seated Calf raise
3*12,12,10 25K each side

Lying calf press
3*12 9 plates

So I met with Mike on Friday - I am down to 118lbs after having the baby. This is not good......I have not been this light since I competed the 1st time in 2005. Body fat is 10% and the last time I had this checked I was at 9% and 122 lbs. So it looks as though I have lost a bit of muscle mass. I have decided that I really want to try to compete at the Nov show, though, so I have my work cut out for me. I have exactly 8 weeks to get ready. Mike says I have a good shot at being ready...my only concern is the elasticity of my stomach - where the scar is its still quite flabby. So that will be the determining factor.......if I can tighten it up I will get on stage. If not, I wait for the next one. But for now I am going to diet and train as if I am going on stage. I have nothing to loose, right? So I might as well try. I am following the "cut diet" by the Scivation folks. If you all remember I started using this back in Feb when I was going to compete in June, but I ran scared and was afraid it wouldn't work. Well, it may or may not work, but I want to try it anyway. As I said, I have nothing the loose at this point.

So wish me luck and come along for the ride!

[Hibiscus09]

Good luck!! :) I can't believe you're already doing all this and your body fat is that low. You are Superwoman. :D

Great job on the workouts and running!!

[means-2-an-end]

Sat was a rest day - did groceries and ran errands while hubby stayed home with the baby. NICE!

Sun I ran a 12 miler - stupid me signed up to run a half marathon Sept 23. I signed up way back when I didn't know I was having a baby. So i figured I may as well try it anyway. Whats the worst that can happen? I have to walk 13.1 miles.....Well yesterday I ran the whole 12 miles and it took me 1:54. Not too bad. So it looks like I'll run the half in 2 weeks.

Today I did legs:

Plie Squats
3*12 50lbs db

SLDL
3*12,12,10 80lbs bar

Seated Leg Curl
sets 1 and 2 30K for 12,10
set 3 27.5K for 12

Leg Press
3*12 50K plate on each end

Leg Ext
3*12 20K

Seated Calf raise
3*12,12,10 25K each side

Lying calf press
3*12 9 plates

So I met with Mike on Friday - I am down to 118lbs after having the baby. This is not good......I have not been this light since I competed the 1st time in 2005. Body fat is 10% and the last time I had this checked I was at 9% and 122 lbs. So it looks as though I have lost a bit of muscle mass. I have decided that I really want to try to compete at the Nov show, though, so I have my work cut out for me. I have exactly 8 weeks to get ready. Mike says I have a good shot at being ready...my only concern is the elasticity of my stomach - where the scar is its still quite flabby. So that will be the determining factor.......if I can tighten it up I will get on stage. If not, I wait for the next one. But for now I am going to diet and train as if I am going on stage. I have nothing to loose, right? So I might as well try. I am following the "cut diet" by the Scivation folks. If you all remember I started using this back in Feb when I was going to compete in June, but I ran scared and was afraid it wouldn't work. Well, it may or may not work, but I want to try it anyway. As I said, I have nothing the loose at this point.

So wish me luck and come along for the ride!


good luck you have a lot of gutts but please remember to rest best of luck

[ms_mac]

Good luck!! :) I can't believe you're already doing all this and your body fat is that low. You are Superwoman. :D

Great job on the workouts and running!!

Thanks, Hib.


good luck you have a lot of gutts but please remember to rest best of luck

Thanks, m. Rest???? Whats that? LOL!

Yesterday was chest:

Incline BB press
3*12 - 2.5K plates plus bar

Flat BB Press
3*12 - 2.5K plates plus bar

Incline DB Fly
Sets 1 and 2 20lbs for 12,10
set 3 15lbs for 12

Pushups
3*10,8,8

Crunches
3*40,30,30

Hip ups
3*20,20,15

Obliques twists
3*20,20,15 holding25lbs db in each hand

Cardio - 30 min on the crosstrainer

Today - back:

BB row
3*12 50lbs bar

Wide grip pulldown
3*12 60lbs

Narrow grip pulldown
3*12 60lbs

One arm row
3*12 25lbs

DB Shrugs
3*12 30lbs

Good mornings
3*15 50lbs bar - should have done 3*12 with 60lbs bar, but I could not get the bar across my shoulders......I should have used the smith machine for these with the higher weight but I didn't think of that til I was finished. Tonight I ran with a running group - ran for 40 min, so thats today's cardio.

Starting in Oct I am going to be a running instructor for the Running Room. I will leading a 5K clinic. We will meet every Wed night and Sunday morning. I am very excited about this! I never had the time to do things like this before but now that I am on mat leave I am going to go for it.

Thats it for today.

[mom24boys]

you are amazing, woman :)

[ms_mac]

you are amazing, woman :)

You are too kind!

Today was arms:

BB curl
3*12,12,8 at 40lbs bar

Preacher Curls
3*12 - ez bar plus 2.5K each end

Hammers
3*12 at 20lbs

V Bar press down
3*12 at 10K

Overhead Ext
3*12 at 20lbs

Dips - bodyweight
3*7,7,5

Ab crunch machine
3*12 40lbs

Hanging leg raise
3*10

Cardio was 30 min on the treadmill.

Thats it!

[ms_mac]

Friday was shoulders:

DB Press
3*12 20lbs

Standing front db raise
3*12 15lbs

Side lateral
sets 1 and 2 12lbs for 12 and 10
set 3 10lbs for 12

Rear bent fly
sets 1 and 2 15lbs for 12 and 10
set 3 12lbs for 12

Seated calf raise
3*21 20k

Lying calf raise
3*21 9 Plates

Cardio was 20 min on the cross body. After my workout I met with Mike. The date for the comp in Nov is actually Nov 10, not Nov 3. So that gives me one extra week! I am so happy about this. I will need all the time I can get!

[ms_mac]

Thats right, exactly 8 weeks from today I hope to be stepping on stage! The HEAT IS ON!

As per Mike's instructions I need to do 5 hours a week of cardio for now, which I know will increase from week to week. So today was a cardio only day. I did 30 min on the cross trainer and 15 min on the stepmill for a total of 45 min.

[ChocoChick]

I am tired just reading your journal. Where do you get the energy from? If anyone can get ready in 8 weeks after just having had a baby, it's you! Good luck with it. :)

[mom24boys]

I agree..if anyone can do it ....:)

[ms_mac]

I am tired just reading your journal. Where do you get the energy from? If anyone can get ready in 8 weeks after just having had a baby, it's you! Good luck with it. :)



I agree..if anyone can do it ....:)

I sure hope so. We'll see! Thanks for the vote of confidence, ladies!

Did 55 min of cardio today - ran a 10K. That puts my total to date at 1 hour 40 min. 3 hours, 20 min to go!

[ms_mac]

Today is normally a leg day but since I am running a half marathon this Sunday I am not training legs this week. So I did chest:

BB Incline Press
3*15,15,12 3.75K each side

Flat Bench Press
3*15,15,12 3.75K

Decline DB Fly
3*15,15,12 20lbs

Pushups
3*12,10,8

Crunches
3*40

Hanging leg raise
3*10

Oblique Twists
2*20 each side holding 30lbs db

cardio was 30 min on the cross trainer. The baby and I are going walking in the park leter today so I will do a very brisk walk in order to get some more cardio for today in.

Have a great Monday!

[Tifflex]

Good luck in with your show prep! I would like to see what you're able to accomplish with the Cut Diet. Will you continue to run as part of your cardio?

[ms_mac]

Good luck in with your show prep! I would like to see what you're able to accomplish with the Cut Diet. Will you continue to run as part of your cardio?

Thanks! I am hoping this cut diet works! I am going to continue running for cardio, but will only run once a week, the rest of the time will be fast walking, stepmill, EFX or the total cross body machine.

Yestersday the baby and i went to the park for a walk. I walked the 4 mile loop in 53 min, so I'll add that to yesterday's cardio.

Today was back day:

Bent over bb row
3*15,15,12 at 60lbs bb

One arm row
set 1 30lbs for 10
set 2 25lbs for 12
set 3 20lbs for 15

Wide Grip pulldown
set 1 70 for 12
sets 2 and 3 60 for 15 each

Narrow Grip pulldown
set 1 70 for 8
set 2 60 for 12
set 3 50 for 15

DB Shrugs
3*15,15,12 35lbs

Good mornings
3*15

Cardio was 25 minutes on the EFX.

til tomorrow!

[Hot Rose]

Thats right, exactly 8 weeks from today I hope to be stepping on stage! The HEAT IS ON!

.

How exciting! :)


"walked the 4 mile loop in 53 min"

thats faster than I could run it :o

[Hibiscus09]

You're doing fantastic, Mary Anne! :) I'll be interested to see how you do with the Cut Diet.

[ms_mac]

How exciting! :)


"walked the 4 mile loop in 53 min"

thats faster than I could run it :o

You're doing amazing with your running, Rose! Son't worry, you will get there!


You're doing fantastic, Mary Anne! :) I'll be interested to see how you do with the Cut Diet.

Thanks Diane. I am liking this diet so far. No carb cravings, lots of peanut butter....whats not to love, right? I met with Mike this morning for weigh in and a quick look see. He says he sees progress from last week, so thats a good sign. I'll keep you posted!

Okay Wed was day 52 and I trained arms:

Standing BB Curl
1 set for 12 at 40lbs
2 sets for 12 at 30lbs

One arm preacher curls
1 set for 8 at 15lbs
2 sets for 15 at 12lbs

Incline Curls
1 set for 8 at 20lbs
1 set for 12 at 15lbs
1 set for 15 at 12lbs

VBar Press
1 set for 12 at 12K
2 sets for 12 at 10K

Over head Ext
1 set for 12 at 25lbs
2 sets for 12 at 20lbs

Dips - body weight
3 sets for 10,8, and 6

Day 51 - Thurs - Shoulders

DB Press
1 set for 12 at 25lbs
1 set for 15 at 20lbs
1 set for 12 at 20lbs

Standing Front raise
1 set for 15 at 15lbs
1 set for 12 at 15lbs
1 set for 15 at 12lbs

Side lateral
1 set for 12 at 12lbs
1 set for 15 at 10lbs
1 set for 12 at 10lbs

cable upright row
3 sets for 15 each at 5 plates

Today - day 50 was a cardio only day. Oops - forgot to mention cardio for the other days. I had to do 5 hours for the week, so today I did 30 min on the treadmill, that made the 5 hours.

Tommorrow is a rest day and Sunday is the big RACE DAY! Wish me luck!

Have a great weekend, folks!

[Hibiscus09]

Nice workout!!!

Good luck to you in your race!! I know you'll do great! :)

[Tifflex]

Good luck with your race!

[ms_mac]

Nice workout!!!

Good luck to you in your race!! I know you'll do great! :)


Good luck with your race!

Thanks Diane and Tiffany. I ran the race in pretty good time - 1:59:15. I wanted a time of under 2 hours so I am happy with that.

Sat - Day 49 - was a rest day.
Sun - Day 48 - race day - so cardio only. I'm counting as 2 hours...whats 45 seconds??

Today - Day 47. I am moving leg day to Tues this week so I did chest today:

BB Incline
set 1 bar plus 5K each end for 10
sets 2 and 3 3.75K for 12,10

Flat Press
3*12,12,10 bar plus 5K each end

Flat DB Fly
set 1 25lbs for 10
sets 2 and 3 20lbs for 12 each

Pushups
3*12,10,8

Ab crunches
4* 30 sec sets

Hanging leg raise
3*12,12,10

Cardio - 30 min on the EFX.

[ChocoChick]

Congrats on your race time. Ruumor has it that you just had a baby but I know that can't be true. ;)

[ms_mac]

Congrats on your race time. Ruumor has it that you just had a baby but I know that can't be true. ;)

Its a true story....I even have the scars to prove it! LOL!

Leg day today:

Plie Squats
3*12,12,8 60lbs db

SLDL
3*12,12,10 80lbs bb

Seated Leg Curl
3*10,10,8 30K

Leg Press Machine
3*12 at 10 plates, 11 plates and 12 plates for the last set

Leg Ext Hammer Machine
3*12 at 5K, 7.5K and 10K for the last set

Seated calf raise
3*12 25K

Lying calf Press
3*12 10 plates

cardio - 30 min on the glider.

Thats it!

[ms_mac]

Back day:

Wide grip pulldowns
3*12,12,10 at 70

Narrow Grip pulldowns
3*12 each at 60

Bent Over row
3*10,8,8 at 70

One arm row
3*12 each at 25

DB Shrugs
3*12,12,10 at 40

Hyperextensions
3*12 each

cardio was 20 min on the elliptical and 20 min on the stepmill, then tonight I did a very easy 5K with my running group - 30 min. Total cardio for today was 1 hour and 10 min.

[Hibiscus09]

I wish my 5K distance felt easy. Maybe one day. :p :D

Great job on the workouts!!

[Hot Rose]

an easy 5K that would be nice :D Great job on the WOs :)

[ms_mac]

I wish my 5K distance felt easy. Maybe one day. :p :D

Great job on the workouts!!

You'll get there, Diane, really quickly by the look of your running workouts.


an easy 5K that would be nice :D Great job on the WOs :)


Thanks, Rose!

Okay, yesterday - Day 44 - I was up a couple of times through the night with Logan, so I did not go to the gym to get my workout in. I usually go in the morning after his 5 am feeding, while everyone else is still home and he has gone back to sleep. But I was just too tired yesteday. So in the afternoon I took him running with me in the jogging stroller. We ran for 50 min - so that made my 5 hours for the week.

Today - Day 43 - I did shoulders that I should have done yesterday plus today's scheduled arm workout:

DB Shoulder Press
3*12,12,8 25lbs

Front raise
3*12,12,10 15lbs

Side raise
3*12 each 12lbs

Cable Row
3*12 each 6 plates

Lying calf press
4*21 each 10 plates

BB Arm Curl
3*12,10,8 40lbs

One arm preacher curl
3*12,10,10 15lbs

VBar Tricep Pressdown
3*12,12,10 12K

Skulls
3*12 each with a 10K plate

Crunches
5*30 sec sets

Leg raise with a Swiss Ball
3*12 each

Thats it!

[ms_mac]

Cardio only today:

30 min on the treadmill - 1 min speed intervals every 3 min.
15 min on the crossbody - Glute program

Thats it for today.

[ms_mac]

Another cardio only day - 35 min on the treadmill and 15 on the stepmill. Total 50 minutes for today.

[ms_mac]

Today was a BRUTAL leg workout:

Squats
5*6,6,6,6,4 - 20K plate each end of the bar

SLDL
5*6,6,6,5,4 - 100lbs bb

Leg Curl
set 1 35K for 5
sets 2-4 32.5K for 6,6,5
set 5 30K for 6

Leg Press - Hammer Strength
5*6,6,6,6,5 - 15plates

Leg Ext
set 1 40 for 5
sets 2-5 30 for 6 each

Walking lunges
3*15 each leg holding 20lbs db in each hand

Lying calf press
3*20 - 10 plates

Seated calf raise
3*20,20,15 - 20K

Cardio - 30 min on the crossbody.

I AM TIRED!

[ms_mac]

Chest day today:

Incline DB Press
5*6 each - 30lbs

Flat DB Press
5*6,6,6,6,4 - 35lbs

Decline DB Press
5*6,6,6,5,5 - 35lbs

Flat Bench Fly
5*6,5,5,5,4

Crunches - 4*45 seconds

Hanging Leg Raises to the front - 3*20
Hanging Leg Raises to the side - 2*10 each side

Cardio - 30 min EFX, 20 min treadmill

Thats it for today.

[ms_mac]

Back day:

T-Bar row
5*6 each - 15K

Wide Grip Pulldown
5*6,6,6,6,5 - 80lbs

One arm row
1*5 - 40Lbs
4*6 each - 35lbs

Assisted Pullups
5*6 each - 60lbs

DB Shrugs
5*6,6,6,5,4 - 50lbs

Hyperextensions
3*12

Cardio - 50 min EFX

Then tonight my running group did a very easy 6K - 42 min....I am not counting this towards my weekly cardio total as I don;t even work up a sweat! I will be instructing a clinic starting in a couple of weeks - I wasn't sure until tonight what clinic I was getting. Looks like I am getting the "Women's Only Learn to Run 5K" clinic. Should be fun and interesting!

[ms_mac]

Shoulders today:

DB Press
5*6 - 25lbs

Front raise
5*6,6,6,5,4 - 20lbs

Side lateral
1*3 - 20lbs
4*6 - 15lba

Cable upright row
5*6 - 9 plates

seated calf raise
3*20 - 20K

Lying calf press
3*21 - 10 plates

Cardio - 50 min on the stairmaster.

I'm off to bed now... 5 weeks to go and I am exhausted already!

Woops! Its day 37, not 36......I said I was tired...

[ms_mac]

Arms today:

Chin ups
5*5,3,3,3,3 - CRAPPY!

One arm preacher curls
3*12,12,10 - 15lbs

Seated Hammer Curls
5*6,6,6,6,5 - 20lbs

Tricep press down
5*6,6,5,5,4 - 17K

Dips
5*8,7,6,5,5

Hanging Leg Raise
4*20,15,15,15

Crunches on a ball
3*20 - these were done very slowly! They burned!

Cardio - treadmill for 30 min. Thats it - 5 hours for this week done. New week starts tommorrow, though!

Happy weekend, guys and gals.

[Hibiscus09]

Looks like I am getting the "Women's Only Learn to Run 5K" clinic. Should be fun and interesting!

LOL -- instruct me!! I need help! :p

So, weren't you doing the Cut Diet? How's that going?

You're doing great with your workouts! I wish I had your cardio energy. My goal is 5 hours this week also and I hope I make it, but I know I could never say I don't break a sweat running -- even if I just ran a block. :D

Happy weekend!!

[Original Poster]

Hey ms_mac !

Hope all is well with you ?

Happy Sunday !

[ms_mac]

LOL -- instruct me!! I need help! :p

So, weren't you doing the Cut Diet? How's that going?

You're doing great with your workouts! I wish I had your cardio energy. My goal is 5 hours this week also and I hope I make it, but I know I could never say I don't break a sweat running -- even if I just ran a block. :D

Happy weekend!!

Hi Diane. I am still doing the cut diet. So far so good. My bodyfat is coming down so thats a good sign. I am really missing carbs right now, though. I LOVE the carb refeed meal.


Hey ms_mac !

Hope all is well with you ?

Happy Sunday !

Hey Chi! Everything is just peachy! Hope you had a great weekend.

Okay update time:

Saturday - day 35 - cardio 30 min each on the treadmill and crosstrainer.
Sunday - day 34 - cardio 30 min stairmaster, 20 min crosstrainer

Monday Day 33 LEGS:

Squats
5*6

Leg Press
5*6

SLDL
5*6,6,6,5,4

Leg Curl
5*6,6,6,5,5

Leg Ext
5*6

Walking lunges
3*15

Lying calf press
6*20,15,15,15,15,12

Cardio - 30 min crosstrainer

TODAY Day 32 chest:

Incline DB Press
5*6

Flat Press
5*6

Decline Press Hammer Strength
5*6,6,6,6,4

Incline DB Fly
3*6

Hanging Leg Raise
4*15

Cable crunch superset with cable oblique crunch
3*20 for each set

Cardio - 30 min Stepmill

Thats it for now. Gotta go eat and catch up on your journals.

[Tifflex]

Great workouts as usual Mary Anne! You are on your way.

[joed]

What tiff said.

[ms_mac]

Great workouts as usual Mary Anne! You are on your way.


What tiff said.

Thank you Tiff and Joed. As far as being on my way......I am a little worried. The swelling on the lower part of the belly is just not going down. I've heard this can take up to a year to go back to normal after surgery and if if does not go down I can't compete. I am trying not to stress about this, but I am discouraged none the less. Mike and I will be making a judgement call within the next 2 weeks, so we'll see what happens. For now I'll keep plugging!

Today was a cardio only day and an easy one at that - ran an easy 5K with the folks at the Running Room - 31 min. I am behind on my cardio this week. I only have 3 hours comleted, so it looks like tomorrow and Friday will be 1 hour sessions. BORING!

Happy Hump Day!

Oh - I bought a new digital camera today. As soon as I figure out how it works I'll post some updated pics of the baby. He is getting so big!

[ms_mac]

30 measly days! I am not feeling very confident right now....

Back today:

Tbar row
5*6,6,6,6,5

Pullups Wide
5*6,6,6,6,5

Pulldowns narrow
5*6,6,6,6,5

One arm row
5*6,5,5,5,3

Shrugs
3*15

Hypers
3*15

Cardio - 30 min on the elliptical and 30 min on the step mill.

I was struggling today. I did not want to do any cardio - once I got started I really had to talk to myself for the whole hour in order to get through it. Hopefully tomorrow will be a better day. Tonight is a refeed carb night so I am sure that will help. I am tired, bitchy and cranky!

[joed]

...I am tired, bitchy and cranky!

Seems like that's the price every competitor here who gets on stage pays. Hang tough.

[Hibiscus09]

I can't wait to see new photos of the baby! I hope everything works out with your tummy. I had cesareans and I don't remember how long it took for the pooch to go away. I wasn't working out at all then, but I was in my 20s and that always helps. :p My tummy is flat now, however, and you can barely tell where the doctor did the cesareans as the scar is white and I'm pretty fair also. I'm sure, over time, it will all work out and perhaps your tummy will go down more quickly than average due to your bionic exercise capabilities. :)

Just keep on keeping on, Mary Anne!

Nice job on the workouts!

[ms_mac]

Seems like that's the price every competitor here who gets on stage pays. Hang tough.

You're right, Joed. But for me it seems much worse this time around. I keep telling myself its almost over though. Hopefully I will be ready!


I can't wait to see new photos of the baby! I hope everything works out with your tummy. I had cesareans and I don't remember how long it took for the pooch to go away. I wasn't working out at all then, but I was in my 20s and that always helps. :p My tummy is flat now, however, and you can barely tell where the doctor did the cesareans as the scar is white and I'm pretty fair also. I'm sure, over time, it will all work out and perhaps your tummy will go down more quickly than average due to your bionic exercise capabilities. :)

Just keep on keeping on, Mary Anne!

Nice job on the workouts!

Hi Diane. I am meeting with Mike Monday night for posing and routine practice and I am to wear my posing suit. I am a little scared. When I met with him today for weigh in though he said I was right on track at 4 weeks out and advised not to fret! He doesn't think the swelling is that bad and feels we can hide it, so we are just going to keep plugging away. The scar will be covered as its down low enough. The surgeon really did a nice neat job and its barely noticeable...just the swelling.

Today was shoulders:

DB Press
5*6

Scarecrow
5*6,6,5,5,3

Cable Row
5*6

Seated calf raise
3*15

Lying calf press
3*20,15,15

Cardio - 1 hour on the step mill.......PURE TORTURE!

[Tifflex]

Hang in there! You are doing a fantastic job Mary Anne.

[ms_mac]

Hang in there! You are doing a fantastic job Mary Anne.

Thanks, Tiff. I'm almost free! LOL!

Sat - day 28 was arms:

Chin ups
5*5,4,4,3,2

One arm preacher curls
3*6

Hammers
5*6,6,6,6,5

Tri Press
5*6,6,6,6,5

Dips
4*6,5,5,5

Overhead Ext
4*5

Hanging leg raise
3*20

Cable crunches
3*20

Followed by 1 hour on the stepmill

Today - Day 27 - cardio only:
30 min of hills on the treadmill and 30 min on the stepmill

[ms_mac]

Legs:

BB Squats
3*15

SLDL
3*12

Leg Ext
3*12

Seated Curls
3*15

Lunges
3*15

Seated calf raise
3*20

Calf Press
3*20

Cardio - 30 min on the Elliptical then this afternoon the baby and I did the 4 mile loop on the park - 57 min. So far this week cardio is 3.5 hours - however I have a feeling that my required 5 hours is going to increase as I put on my posing suit and there is too much "junk in the trunk"! The good news is my belly swelling seems to be going down now and its barely noticeable under the suit bottoms. Now I must focus on my ass!

[Hot Rose]

So gald to hear your belly swelling has been going down. I'm sure you back side looks great. :)

[ms_mac]

So gald to hear your belly swelling has been going down. I'm sure you back side looks great. :)


Thanks Rose. We are our own worst critic, aren't we?

Chest today:

Incline DB Press
3*15

Flat Press
3*12

Decline Press
3*15,12,12

Incline Fly
3*15,15,12

Ball Rollouts
3*25,22,15

Leg raise with Swiss Ball
3*20

Cardio - 30 min on the Cross trainer.

Thats it for today!

[ms_mac]

Back day:

Bent over rows
3*12

One arm rows
3*15

Pullups assisted
3*15

Pulldowns
3*15

DB Shrugs
3*15

Hyperextensions
3*12

Cardio - 30 min on the elliptical and 30 min run with my running group tonight.

[ms_mac]

So I finally met with Mike tonight - with my posing suit on. He feels the same way I do - I am not looking my best and I just don;t have enough time to get to where I need to be. This was my thought as well once I put on the suit, so I am glad he was honest with me and re confirmed what I already knew. So once again I will not be competing at this show in 3 weeks. I am feeling good about this decision though as I know I gave the last 6 weeks 100% - I gave it my best shot but time just was not on my side. So on to a new plan, I am planning a full one year bulk then we'll take it from there. Let the EATING begin!

So now the next big decision - do I start a new journal for a new plan or should I continue with this one? Decisions, decisions.......thoughts anyone?

Oh, I did some cardio today. Took the baby for a run in the stroller. We ran 4 miles in 37 minutes, then walkied briskly for 23 minutes to make a full hour. No weights today. I may take the rest of the week off to research some new bulking plans - may give Scivations " High reps to Hugeness" a go. I'll keep you posted as to what I come up with.

Night night, folks. Off to have a glass of wine! And a piece of cake......with ice cream.....and hmmm, lets see.....maybe the Girl Guide cookies that have been in my freezer for a month....

[Hibiscus09]

Hi Mary Anne! I read your posts and think I've replied and then see I haven't. Anyway, nice job on the workouts! I've been cheering you on, but apparently not typing it. I'm so goofy at times. :p

I know you've been giving the last six weeks 100% and I've been quite impressed with your determination. You may not feel competition ready, but I bet you are looking awesome in your suit compared to 99% of the population!!

Yay for bulking! :) I'm sure you'll put on some nice lean mass and your body will appreciate the time to get over baby having. It's no easy task and takes more of a toll on us than our superwoman minds want to believe. :p

I think Logan is in better shape than I am. He sure is jogging a lot more than me!! :D I also think Logan is such a nice name. By the way, I went to Logan Elementary School. :p

LOL -- I'd like to be with you having the wine and girl guide cookies. Is that just like Girl Scouts? I love Thin Mints. Yum, yum.

I say do what you want with your journal. Sometimes I kill mine and feel a little sad for leaving them, but sometimes I'm also in the mood for a new home and a brand new day! :D

[joed]

You must be so disappointed, but there just wasn't enough time. You sure did give it your best though. Enjoy your time off, there are plenty of comps in your future.

[ms_mac]

Hi Mary Anne! I read your posts and think I've replied and then see I haven't. Anyway, nice job on the workouts! I've been cheering you on, but apparently not typing it. I'm so goofy at times. :p

I know you've been giving the last six weeks 100% and I've been quite impressed with your determination. You may not feel competition ready, but I bet you are looking awesome in your suit compared to 99% of the population!!

Yay for bulking! :) I'm sure you'll put on some nice lean mass and your body will appreciate the time to get over baby having. It's no easy task and takes more of a toll on us than our superwoman minds want to believe. :p

I think Logan is in better shape than I am. He sure is jogging a lot more than me!! :D I also think Logan is such a nice name. By the way, I went to Logan Elementary School. :p

LOL -- I'd like to be with you having the wine and girl guide cookies. Is that just like Girl Scouts? I love Thin Mints. Yum, yum.

I say do what you want with your journal. Sometimes I kill mine and feel a little sad for leaving them, but sometimes I'm also in the mood for a new home and a brand new day! :D


Thank you so much Diane! I am feeling good about my decision. I know, whether you are posting in my journal or not that you are cheering for me. Thats the beauty of this forum.....no matter what is happening in everyone's lives we are there for each other, right! That being said, this is my "home" so I think I'll keep on with this journal.....the saga continues. LOL! About the jogging...Logan's gettin a free ride! Just wait til he can walk though....then its game over! Funny - Logan was the only name that both Troy and I agreed on right away. Its a big name for my big boy!

I drank 3 glasses of wine last night. It was SOOOO GOOD! And yes, the cookies are the Thin mints. Yummy! I also had a big ass ham and cheese sammy with real mayo and full fat cheese. I was in heaven! Today I've been pretty good - had a pb and j on whole grain bread for meal 1, meal 2 was a protein shake made with fat free milk and 1\2 banana, meal 3 oat bran and egg whites, meal 4 chicken stir fry from one of my fav restuarants ( no rice and extra veggies). And meal 5 is yet to be deternined. It feels amazing to have carbs again!

I did work out today - figured I would finish off the week as planned, so it was shoulders and arms today:

DB Shoulder press
3*15

Front\side raise
3*12

Cable upright row
3*15

BB Curl
3*15

Hammers
3*12

Tri press
3*15

Overhead Ext
3*15

Then 30 min on the stepmill. Thats it folks! Have a great weekend!

[ms_mac]

You must be so disappointed, but there just wasn't enough time. You sure did give it your best though. Enjoy your time off, there are plenty of comps in your future.


Thanks Joed! I'm not disappointed at all, though. I know this was the right decision for me and I am feeling really good about it. When I compete again I want to be at my best and it just wasn't in the cards this time. I'm good with that. Now its time to grow! Can't wait for Mike to give me my bulk menu!

[ms_mac]

After a lot of research and debating over which program I should use for bulking I have decided to give Max OT a try. I will run this program for 9 weeks so that will take me to Dec 22. Then I will take a rest week between Xmas and New Years. My program will look something like this:

Weeks 1-3:

Training Split:

Monday - Legs
Tuesday - Arms and abs
Wednesday - Shoulders and traps
Thursday - Rest
Friday - Chest
Saturday - Back
Sunday - Rest

Monday - Legs:
Barbell squats: 3 sets x 4-6 reps
Leg press: 2 sets x 4-6 reps
Stiff-legged deadlifts: 3 sets x 4-6 reps
One-legged calf raises: 3 sets x 4-6 reps
Sitting calf raises: 2 sets x 4-6 reps

Tuesday - Arms & Abs:
Barbell curls: 2 sets x 4-6 reps
Hammer curls: 2 sets x 4-6 reps
Preacher curls: 1 sets x 4-6 reps
Close-grip bench press: 2 sets x 4-6 reps
Weighted tricep variation dips: 2 sets x 4-6 reps
Skull crushers: 1 sets x 4-6 reps
Decline sit-ups with weight: 2 sets x 8-12 reps
Leg raises

Wednesday - Shoulders & Traps:
Shoulder press 3 sets x 4-6 reps
Upright rows 2 sets x 4-6 reps
Bent over lateral raises 2 sets x 4-6 reps
Dumbbell shrugs 2 sets x 4-6 reps
Barbell Shrug Behind The Back 2 sets x 4-6 reps

Friday - Chest:
Incline Barbell Press 3 sets x 4-6 reps
Decline Flyes 3 sets x 4-6 reps
Dumbbell Press 3 sets x 4-6 reps

Saturday - Back:
Wide Grip Chin ups 3 sets x 4-6 reps
Bent-Over Barbell Rows 3 sets x 4-6 reps
Behind the back Upright rows 3 sets x 4-6 reps
Hyperextensions 3 sets x 4-6 reps

Week 4-7:

Monday - Legs:
Hack Squats: 3 sets x 4-6 reps
Lunges: 2 sets x 4-6 reps
Hamstring curls: 3 sets x 4-6 reps
Machine calf raises: 3 sets x 4-6 reps
Calf Press On The Leg Press Machine: 2 sets x 4-6 reps

Tuesday - Arms & Abs:
Dumbbell alternate curls: 2 sets x 4-6 reps
Concentration Curls: 2 sets x 4-6 reps
Incline curls: 1 sets x 4-6 reps
Tricep kickbacks: 2 sets x 4-6 reps
Overhead tricep dumbbell extension: 2 sets x 4-6 reps
Reverse tricep cable pushdowns: 1 set x 4-6 reps
Weighted sit ups: 2 sets x 8-12 reps
Hanging leg tucks: 2 sets x 8-12 reps

Wednesday - Shoulders & Traps:
Arnold's: 3 sets x 4-6 reps
Dumbbell side laterals: 2 sets x 4-6 reps
Bent-Over low-pulley side lateral: 2 sets x 4-6 reps
Barbell shrugs: 2 sets x 4-6 reps
Low pulley row to neck: 2 sets x 4-6 reps

Friday - Chest:
Bench press: 3 sets x 4-6 reps
Decline cable cross: 3 sets x 4-6 reps
Incline flyes: 3 sets x 4-6 reps

Saturday - Back:
Lat pulldown: 3 sets x 4-6 reps
Deadlifts: 3 sets x 4-6 reps
T-bar Rows: 3 sets x 4-6 reps
Wide grip pulley rows: 3 sets x 4-6 reps

Week 7-9:

Monday - Legs:
Front barbell squat: 3 sets x 4-6 reps
One leg barbell squat: 2 sets x 4-6 reps
Standing leg curl: 3 sets x 4-6 reps
Quad machine extensions: 2 sets x 4-6 reps
Calf raises: 3 sets x 4-6 reps

Tuesday - Arms & Abs:
Dumbbell cross body curls: 2 sets x 4-6 reps
Wide-grip barbell curls: 2 sets x 4-6 reps
Cable curls: 1 set x 4-6 reps
Cable rope overhead tricep extension: 2 sets x 4-6 reps
Decline skull crushers: 2 sets x 4-6 reps
Bench dips: 1 sets: x 4-6 reps
Decline reverse sit ups: 2 sets x 8-12 reps
Machine crunches: 2 sets x 8-12 reps

Wednesday - Shoulders & Traps:
Clean and press: 3 sets x 4-6 reps
Cable side laterals: 2 sets x 4-6 reps
Bent-over rows: 2 sets x 4-6 reps
Cable Shrugs: 2 sets x 4-6 reps

Friday - Chest:
Incline dumbbell press: 3 sets x 4-6 reps
Machine flyes pec dec: 3 sets x 4-6 reps
Decline dumbbell press: 3 sets x 4-6 reps

Saturday - Back:
Close-grip chins: 3 sets x 4-6 reps
Bent-over wide grip barbell rows: 2 sets x 4-6 reps
Dumbbell rows: 2 sets x 4-6 reps
Good mornings: 2 sets x 4-6 reps

Now for the cardio portion - this is where I am looking for opinions. I know most people disagree with any cardio being done during a bulk. There are a few though who advocate it - Mr Someday and Kimsquit come to mind. I would like to incorporate some cardio during my bulking phase so my thoughts right now are to do 2 or 3 HIIT session of 20 minutes and still keep the one LSD run (no more than 1 hour).

Any feedback or suggestions much appreciated.

Have a great Sunday.

[Tifflex]

This looks like an excellent plan Maryanne! I am sure you will see positive gains from this program.

I've never intentionally bulked but have been reading journals of others who have. I lurk a lot over in Derek Charlebois' subforum and he along with other folks affiliated with Team Scivation, advocate ~5 days of low intensity cardio. He recommends this as a way to keep fat gains to a minimal.

Good luck with your program!

[ms_mac]

This looks like an excellent plan Maryanne! I am sure you will see positive gains from this program.

I've never intentionally bulked but have been reading journals of others who have. I lurk a lot over in Derek Charlebois' subforum and he along with other folks affiliated with Team Scivation, advocate ~5 days of low intensity cardio. He recommends this as a way to keep fat gains to a minimal.

Good luck with your program!

Thanks, Tiff. I am a lurker over there as well, and have posted a few times. I still haven;t really decided on a cardio plan, other than just doingit on the fly.

3 days into MaxOt and I am loving it so far. I planned on legs on Monday but when I got to the gym all the squat machines were being used, so I changed my plan and did chest. As a result the whole week was thrown off. So here was Monday's chest workout:

BB incline Press
set 1 w\u bar plus 2.5K - 10
set 2 w\u bar plus 5K - 8
sets 3-5 working sets bar plus 7.5K each end for 6 each

Decline Flies
3 sets at 35lbs for 6 each

Flat DB bench Press
3 sets at 40lbs for 6,5,5

No cardio

Tues was legs

BB squats
4 warm up sets
3 sets bar plus 25K each end for 6,5,4

Leg Press
2 sets at 80K each side for 4 each

SLDL
3 sets bar plus 15K each side for 6,4,4

One lef calf press
3 sets at 8 plates for 6,4,4

Seated calf raise
2 sets at 30K each side for 6 each

No cardio

Today was arms and abs:

BB curls
2 w\u sets
2 sets 50lbs bar for 6 each

Hammers
2 sets 25lbs for 6 each

EZ bar preacher curl
1 set 5K each end for 6

CGBP
2 sets bar plus 5K each end for 6 each

Tri press with rope
2 sets 12K for 6 each

Skulls
1 set ezbar plus 5K each end for 6

Weighted decline sit ups
2 sets 10K plate for 12,10

Leg raises
2 sets 12lbs medicine ball for 12 each

Cardio - 20 min on the cross trainer - warm up for 2 mi, then 15 sec hard, 45 sec recovery, repeat for 16 min, then 2 min cool down.

Then tonight I ran an easy 6K with my running group - 40 min. So 1 hour total cardio for today.

[ms_mac]

Shoulders and traps today:

Shoulder Press Iso-lateral machine
2 warm up sets at 5 plates for 10 each
3*6 at 7 plates

Upright row
2*6,5 - 60lbs bar

Bent over lat raise
1*6 - 25lbs
1*5 - 30lbs

DB Shrugs
2*5,4 - 60lbs

BB Shrugs
2*6 - 100lbs

Cardio today as well - 30 min LIT on the crosstrainer

[ms_mac]

Friday was back day:

Wide grip chins assisted
2*10 - 80lbs - warmup
1*8 - 70lbs- warmup
1*6 - 50lbs- warmup
3*5 - 40lbs - work sets

BB Bent over row
1*2 - 100lbs - too heavy
3*4 - 90lbs

Seated Cable Row
1*6 - 60lbs
1*6 - 70lbs
1*6 - 80lbs

Hyperextensions
1*8 - 5K plate
2*6 - 10K plate

1st week of MAX OT finished. I love it so far.

Today I did an LSD run - 1 hour - about 6 miles

The cardio issue has been resolved. Mike wants me to do cardio 5 times per week. No more than 30 min at a time and low intensity. If I choose to keep the LSD run then I will do only 3 20-30 min sessions. My new menu for bulking is alot of calories - about 3000. I will obviously not be able to eat that much right away so I am starting at 2200 and will be working my way up to 3000. His opinion is that the cardio will help me to be hungry enough to eat that much food. My new plan also has one cheat meal per week. I am starting this new plan tomorrow and I am starting off with a cheat meal day. Yippee!
My hubby's Bday is Wednesday but we are a family dinner tommorrow to celebrate. I'll be having cake and ice cream! YUMMY!

Have a great weekend, everyone!

[ms_mac]

Sorry for the lack of updates, guys. I am having a hard time trying to find a few minutes each day to post, not to mention keeping up to date with your journals. I just finished week 2 of Max Ot and I am still loving it! I am not going to go into details of the workouts because A - my journal is in the car and B - it would take too long to type out 5 days worth of workouts! . My typing really stinks! Just wanted to let you know that I am not slacking! LOL! I'm off now to catch up on some of your journals. TATA for now.

[Tifflex]

Thanks for the update. I am interested to see how you progress over the next few months. How's the baby?

[ms_mac]

Thanks for the update. I am interested to see how you progress over the next few months. How's the baby?

Hi Tiffany - the baby is growing so fast! He is smiling and goo-ing all the time now. He is such a happy boy. Thanks for asking.

Today I did chest:

BB Incline Press
4 warm up sets
3 working sets - 8.75K each end plus the bar for 4 reps each

DB Incline Press
3 working sets - 35lbs for 6 each

Flat Bench Press
3 working sets - 40lbs for 6 each

Decline Fly
3 working sets - 35lbs for 6,4,4

Decline sit ups
3*20,20,15

Cardio was 20 min on the Elliptical.

Hope you're all having a good Monday.

[ChocoChick]

Hi! Are you liking the MAX OT? seeing results?

Hope all is well with you and that you post some updated baby pics soon. :)

[ms_mac]

Hi! Are you liking the MAX OT? seeing results?

Hope all is well with you and that you post some updated baby pics soon. :)

Hi Elise - I am LOVING MAX OT. I spend about 35-40 minlifting as opposed to over an hour some days. And I hate the high rep stuff anyway, so this is right up my alley! Am I seeing results? Well, I don't see results one way or the other. I just see flaws! LOL! I rely on Mike to let me know if this is working. This is only my 3rd week, so a bit early to tell, but I see Mike every Friday, so we'll see what he thinks this week.

I have baby pics to post - just haven;t had time to install the software that goes with my new digital camera. One of these days....

Okay, yesterday I trained back:

Wide Grip underhand pullups
4 warm up sets
1 work set at 40lbs assisted for 3
2 work sets at 50lbs assisted for 6 each

Bent over BB Row
3 work sets at 90lbs bar for 6,5,4

Seated cable row
3 work sets at 90lbs for 4 each

Hyperextensions
3*12

Reverse crunch
3*20

Cardio was 20 min on the elliptical

Today I did shoulders:

Iso-Lateral Press
4 warm up sets
3 work sets - 8 plates for 6 each

Upright row
3 work sets at 60 lbs bar for 6 each

DB Shrugs
2 work sets at 65lbs for 4 each

Shrugs with EZ Bar
2 work sets 20K each end for 10 each

Cardio - 20 min on the stairmaster, then tonight I ran with a running group - an easy 6 km - 37 min.

[ms_mac]

Here is a pic of Logan that was just taken yesterday - with Melodi's camera phone. I have a bunch but haven't got the stuff installed yet. I know.....I am so slack!

Anyway he is 2 and 1\2 months old now and growing like a bad weed!

http://i9.tinypic.com/6sjfk2r.jpg

[ms_mac]

Yesterday I did legs:

BB Squat
4 warm up sets
3 work sets at 25K each side for 4 reps each

Leg Press
3 work sets - 4 plates each side for 4 reps each

SLDL
3 work sets - 1 plate each end for 6 reps each

Lying Calf Press
3 sets of 15

Seated Calf raise
2 sets of 15

Hanging Leg Raise - legs straight out
3*15

No cardio

Today was arms:

BB Curl
3 warm up sets
1 work set - 60lbs bar for 2
2 work sets - 50lbs bar for 6 each

Hammer Curls
2 work sets 30lbs for 5,4

Preacher Curl with EZ bar
2 work sets 6.25K each end for 5,4

GCBP
3 warm up sets
3 work sets 6.25K each end for 6,5,4

Tri Press with rope
2 sets 15K for 5,3

Skulls with EZ bar
2 sets 6.25K each end for 6 each

Crunches 2*35

No cardio

Thats it for this week. I am going to watch the BB show tomorrow that I was going to compete at. Keep me motivated for next year!

[Hibiscus09]

Here is a pic of Logan that was just taken yesterday - with Melodi's camera phone. I have a bunch but haven't got the stuff installed yet. I know.....I am so slack!

Anyway he is 2 and 1\2 months old now and growing like a bad weed!

http://i9.tinypic.com/6sjfk2r.jpg

Awww, so precious!! Man, it seems like just yesterday. They grow up so fast!! :p

Nice job on the workout!!

Enjoy the bodybuilding show. :)

[Tifflex]

Awww, so precious!! Man, it seems like just yesterday. They grow up so fast!! :p

Nice job on the workout!!

Enjoy the bodybuilding show. :)

x2

Logan is adorable! Thanks for sharing.

[ms_mac]

Awww, so precious!! Man, it seems like just yesterday. They grow up so fast!! :p

Nice job on the workout!!

Enjoy the bodybuilding show. :)

You're so right, they do grow too fast!


x2

Logan is adorable! Thanks for sharing.

Thanks, Tiffany. More to come soon.

Today I did chest:

Bench Press
4 warm up sets
Work set 1 10K each side for 6
Work sets 2 and 3 12.5K for 4 and 3

Decline BB press
3 work sets at 12.5K each end for 5 each

Incline DB press
3 work sets 40lbs for 6,6,4 - Yah! I was finally able to lift these 40 pounders! Seems I have been struggling for years with these! SUCCESS!

Incline DB fly
3 work sets 35lbs for 5,4,4

Decline crunch
3*20

Cardio - 20 min on the Stepmill

Happy Monday, folks.

[ms_mac]

Back day today:

Lat Pulldown
4 warm up sets
3 sets 90lbs 6,4,4

Deadlift
3*100lbs 6 each

TBar Row
3*20K 6 each

Wide Grip Seated Row
3*90lbs 5,5,4

Leg raise with Swiss ball
3*20

Cardio - 30 min on the elliptical

[ms_mac]

Sorry for the lack of updates........been crazy around here! Here's a quick update from the rest of last week:

Thurs Nov 15 was legs
Fri Nov 16 - shoulders
Sat Nov 17 - arms
Sunday Nov 18 - rest

Today - Chest:

BB Bench Press
4 warm up sets
1*3 - 12.5K
2*5 - 11.25K

Incline DB
3*6 40lbs

BB decline Press
3*6,5,4 - 12.5K

Incline Fly
3*6 35lbs

Cardio - 30 min on the cross ramp.

This is my 5th week of max -ot. Seeing some major strength improvements. When I see Mike this week we will do body fat and measurements, so I'll know then if the workouts and all the food I am eating is producing results!

Happy Monday!

[ChocoChick]

Love that pic of Logan! I had forgotten that stage when their necks are still a little wobbly so they end up schlumped over. Too cute! :)

[ms_mac]

Love that pic of Logan! I had forgotten that stage when their necks are still a little wobbly so they end up schlumped over. Too cute! :)

Thanks, Elise. He is a cutie, isn't he?? LOL!

Okay, looks like I have a few days to post. OOPS!

Tues Nov 20 - Back:

Lat pulldown
3*4 - 90lbs

Deadlift
3*6 - 100lbs

T Bar Row
3*4 - 25K plate

Seated cable row
3*6,5,5 - 90lbs

Cardio - 30 min on the stepmill

Wed Nov 21 - legs:

Leg Press
Couldn't get the weight right on this so here's what it looks like:

1*10 - 13 plates
1*10 - 14
1*10 - 15
1*8 - 16
1*8 - 17
1*8 - 18
1*8 - 19
2*6 - 20
1*6 - 21


Lunges
3*6,6,4 each leg - 40lbs

Ham curls
1*2 - 40K
2*6 - 35K

CAlf press
3*15,15,12 - 12 plates

Cardio - 30 min on the elliptical, then an easy 5K in the evening with my running group - 30 min.

Thurs Nov 22 - off

Friday Nov 23 - Shoulders:

DB Press
3*8,8,7 - 35lbs

Side Lateral
3*6,5,4 - 20lbs

Incline bench lat raise
3*6,6,5 - 25lbs

Cable upright row
3*6,5,5 - 11 plates

DB Shrugs
3*5,4,4 - 60lbs

cardio - 30 min on the cross trainer

Sat Nov 24 - Arms:

DB Curls
2*4 - 30lbs
1*2 30lbs then dropset to 25lbs for 3

Con curls
2*6,4 - 25lbs

Incline curl
2*6,4 - 25lbs

Cable press down
2*6 - 17K
1*5 - 20K

Tri Ext
2*5 35lbs

Cardio- 30 min on the stepmill.

Week 5 of Max - OT completed!

[ms_mac]

Cardio only today:

30 min on the EFX, 15 min on the stepmill.

[Tifflex]

Great looking workouts MaryAnne. It looks like your weights have increased. How are you feeling?

[ms_mac]

Great looking workouts MaryAnne. It looks like your weights have increased. How are you feeling?


Thanks Tiffany. I am really liking Max Ot. I am feeling really strong these days, too. Must be all the food! LOVE IT!

Today was chest:

Bench
3*4 - 11.25K each end

Incline DB Press
3*6 - 40lbs - should have increased to 45,s here but I could not hoist them. Took me years to be able to hoist the 40's so I don't expect to be able to get them up any time soon. Dammit!

Decline BB Press
3*6,5,4 - 12.5K each end

Incline DB Fly
3*6,5,4 - 35lbs

Cardio - which I did before weights today - was 30 min on the cross trainer. I am going to do my cardio before weights for the next couple of weeks. Just experimenting..

[ms_mac]

Back day:

cardio - 22 min on the elliptical.

Lat pulldowns
3*6,6,5 - 90lbs

Deadlifts
3*6,6,5 - bar plus 15K plate each end

Tbar row
3*4 - 25K

Seated cable row
3*6,5,5 - 90lbs

[Hibiscus09]

Nice job on the workouts!! :)

[ms_mac]

Nice job on the workouts!! :)

Thanks Diane!

Yesterday was leg day:

cardio - 38 min on the crossbody

Leg Press
3*8 - 300lbs

Lunges
3*6 each leg - 40lbs

Ham curls
3*4 - 40K

calf Raise
3*20,15,15 - 20K

Then ran a 10K with my running group last night, and we ran hard! - 54 min.

Today was shoulders:

Cardio - 30 min on the stepmill

Shoulder press - new machine at the gym
3*8,6,5 - 50lbs

Side lateral
3*6 - 20lbs

Bent over lat raise
3*10 - 20lbs

Cable Upright row
3*6,6,5 - 11 plates

DB shrugs
3*6 - 55lbs

Thats it!

[ms_mac]

Arms today:

DB Curl
3*4,4,3 - 30lbs

Con Curls
2*6,4 - 25lbs

Incline Curls
2*6,5 - 25lbs

Cable Pressdown
3*6 - 20K

Overhead Ext
3*6 -35LBS

Cardio - 30 min Elliptical

Also met with Mike for weekly weigh in and we did BF testing as well. Today I weighed 125 lbs with a BF of 10.3%. My starting point Oct 26 was 122 lbs and 9.5% body fat. So it looks like so far so good. Mike would like to see me at around 140lbs!~ YIKES!~ with a body fat level of around 13%. 140lbs just seems scary to me.......this sport is such a mind game sometimes. I know that the scale has to go up in order to gain the muscle that I am looking for, but at the same time I get a little freaked out if the scale goes up alot in a week. So for me 140lbs .....making me nervous.

Sorry for that little ramble, just had to vent!

TGIF

[ChocoChick]

I hear you on being scared of 140. It is that same fear that stops me from puttin gon mass, I think. Ijust can't get over that hurdle.

On the other hand, if you are working with someone who knows how to get you there the right way, then I imagine that should make a big difference!

When do we get to see updated pics? Um, yes, of you, of course, but especially Logan. :)

[Mark1T]

Hi Ms. Mac - my Christmas card to you:

6X1f5pc05wc

:)

[ms_mac]

Hi Ms. Mac - my Christmas card to you:

6X1f5pc05wc

:)

Thanks Mark!

Today - week 7 of MAX OT - chest:

Incline BB press
3*5,4,4 - 8.75K each end

Flat DB Bench
3*8,8,6 - 40lbs ( should have used 45's , couldn't hoist them up)

Decline DB press
3*8,8,7 - 40lbs (again should have gone higher)

Flat Bench Fly
3*5,5,4 - 35lbs

Cardio - treadmil 35 min

[ms_mac]

I hear you on being scared of 140. It is that same fear that stops me from puttin gon mass, I think. Ijust can't get over that hurdle.

On the other hand, if you are working with someone who knows how to get you there the right way, then I imagine that should make a big difference!

When do we get to see updated pics? Um, yes, of you, of course, but especially Logan. :)

I am so sorry, Elise. I am not sure how I missed this post! You're right, of course. I am scared of putting on weight, but since I have Mike he will make sure thats not a bunch of fat. I know some fat gain is inevitable...I guess thats my biggest fear, is putting on the weight but looking fat. I am thinking I may just not look when he weighs me and not tell me either. LOL!

I usually take Saturdays off, but today was a snow day here and no school. So I spent the day shopping with my daughter. We got some new decorations for the tree, some stocking stuffers for the baby's stocking, went to lunch, did some more shopping. It was a great day, and its not too oftern that Blaine and I get to hang out together, so skipping the gym today was well worth it.

TATA for now.

[ms_mac]

No more slacking....back to the gym today for back:

Close grip chins - assist machine
3*6 - 40lbs

Bent Over BB row
3*4 - 90lbs

DB Bent over row
3*4 - 30lbs

Good Mornings
3*15 - 50lbs bar

[Tifflex]

No more slacking....back to the gym today for back:

Close grip chins - assist machine
3*6 - 40lbs

Bent Over BB row
3*4 - 90lbs

DB Bent over row
3*4 - 30lbs

Good Mornings
3*15 - 50lbs bar

Great looking workout Maryanne! How are you liking the Goodmornings? I recently added them to my leg routine. M!y hamstrings are still sore from Sunday. Have a great night!

[StlBarbie]

No more slacking....back to the gym today for back:

Close grip chins - assist machine
3*6 - 40lbs

Bent Over BB row
3*4 - 90lbs

DB Bent over row
3*4 - 30lbs

Good Mornings
3*15 - 50lbs bar

DAMN CYBORG ... Do you ever slack???????? :D:D:D
Happy Holidays MS MAC!!!

[ms_mac]

DAMN CYBORG ... Do you ever slack???????? :D:D:D
Happy Holidays MS MAC!!!

There you are! I'm so glad you popped in, Barb. I was a tad worried about you. Everything okay, I assume?

Happy Holidays to you and your family as well.

Leg day today:

Plie Squats
3*6 80lbs

One leg DB Squats
3*6 30lbs

Leg ext
3*5 50K

Leg Curl
1*2 - 40K
2*6 - 35K

Calf Press
3*15 - 12 plates

Cardio - 30 min cross body

[ms_mac]

Shoulders today:

One arm shoulder press
1*8 - 20lbs
1*8 - 25lbs
1*6 - 30lbs

Bent over cable side lateral raise
1*8 - 1 plate
2*2 at 2 plates then drop set to 1 plate for 6

Cable Shrugs
3*10 - the whole stack (not sure what the weight is as the machine is old and the numbers are faded off)


Cardio - 30 min stepmill

[ms_mac]

Chest today and the start of week 8 on Max OT. 1 more week to go after this one.

Incline BB press
3*5 - 8.75K each side

DB Press
3*5,4,4 - 45lbs!!! YAH FOR ME!

Decline Hammer Strength Press
3*6 25K plate

Flies
3*6,6,4 - 35lbs

Cardio - one hour on the Elliptical. MAJOR CHEATS YESTERDAY!

Thats all!

[ms_mac]

Back day:

Close grip chins assisted
3*4 - 30lbs

Bent over row
3*6,4,4 - 90lbs

DB Row
3*5 - 30lbs

Good mornings
3*15 - 50lbs barbell

Hanging leg raise - legs straight out
4*10

Cardio - 30 min on the cross trainer

[ms_mac]

Just cardio only today - ran with the running group - 45 min easy.

[Hibiscus09]

Nice job on the workouts!!! Sorry I've haven't been in here as much lately. Between being sick and Britt's wedding planning/engagement party planning and Christmas -- I'm going quite bonkers. :D

You're doing great!!

[ms_mac]

Nice job on the workouts!!! Sorry I've haven't been in here as much lately. Between being sick and Britt's wedding planning/engagement party planning and Christmas -- I'm going quite bonkers. :D

You're doing great!!

Oh My Gosh, Diane! Do not apologize! You have so much happening that I don't know how you keep up with all of us, plus your own journal. I loved the pics you posted. Looks like everyone had a great time.

Okay, looks like i have missed a few days. I got all my workouts in last week and all my cardio. I weighed in with Mike on Friday and I am still steadily gaining....slowly though, about a quarter to a half pound a week, so I am happy with that. This is my last week on Max OT then I am taking a week off between Xmas and New Years. I will most likely do some cardio but no lifting during that time frame and as for nutrition.....ALL BETS ARE OFF! I am giving myself permission to eat what I want for the week, then Jan 2 I will resume my clean bulk.

I don't know about you all but I sure will be glad when 2008 rolls around. 2007 was just a horrible year for me. In Jan my oldest daughter Melodi was in the hospital for 5 weeks, then my grandfather passed away in March. I found out I was expecting a baby in April ( I was devastated at the time, took me a while to accept this but once I did, it was all good). My grandmother was in the hospital for a month in May and is still recuperating. Melodi graduated in June then decided she needed her own space so she moved out with a girlfriend of hers. Then things got better - my son was born in August and he has been such a joy. And now - my youngest daughter Blaine who is 16 is expecting a baby herself.....in April. Thats 2007 in a nutshell!

[Tifflex]

Oh My Gosh, Diane! Do not apologize! You have so much happening that I don't know how you keep up with all of us, plus your own journal. I loved the pics you posted. Looks like everyone had a great time.

Okay, looks like i have missed a few days. I got all my workouts in last week and all my cardio. I weighed in with Mike on Friday and I am still steadily gaining....slowly though, about a quarter to a half pound a week, so I am happy with that. This is my last week on Max OT then I am taking a week off between Xmas and New Years. I will most likely do some cardio but no lifting during that time frame and as for nutrition.....ALL BETS ARE OFF! I am giving myself permission to eat what I want for the week, then Jan 2 I will resume my clean bulk.
You've done a very nice job of gaining .25-.50 lb a week. I'm also happy to see you not stressing over nutrition during your week off..eat up:D.

When you start again in Jan, how long do you plan to bulk?



I don't know about you all but I sure will be glad when 2008 rolls around. 2007 was just a horrible year for me. In Jan my oldest daughter Melodi was in the hospital for 5 weeks, then my grandfather passed away in March. I found out I was expecting a baby in April ( I was devastated at the time, took me a while to accept this but once I did, it was all good). My grandmother was in the hospital for a month in May and is still recuperating. Melodi graduated in June then decided she needed her own space so she moved out with a girlfriend of hers. Then things got better - my son was born in August and he has been such a joy. And now - my youngest daughter Blaine who is 16 is expecting a baby herself.....in April. Thats 2007 in a nutshell!

Wow, you've had a full 2007!

I hope you have a great Christmas!

[Hibiscus09]

Wow -- you have had a lot going on. You're such an inspiration, Mary Ann! Despite all your "happenings" you still manage to stay in great shape, be consistent and have such a happy spirit!

I hope you're having a wonderful week before Christmas. Enjoy your time off and any goodies in which you partake!! *big hug*

[Hot Rose]

Wow :eek: what a year you had. I am looking forward to 2008 too. 2007 was not good for me. Lets hope that the New Year will be a great one :)

[Mr. Someday]

Merry Christmas Ms Mac!!

Steve & Shelli

[ms_mac]

You've done a very nice job of gaining .25-.50 lb a week. I'm also happy to see you not stressing over nutrition during your week off..eat up:D.

When you start again in Jan, how long do you plan to bulk?



Wow, you've had a full 2007!

I hope you have a great Christmas!

Hope you had a great Xmas, too, Tiffany. I plan on bulking until July, then we'll see. I plan on competing in November but only if I have made some good gains.


Wow -- you have had a lot going on. You're such an inspiration, Mary Ann! Despite all your "happenings" you still manage to stay in great shape, be consistent and have such a happy spirit!

I hope you're having a wonderful week before Christmas. Enjoy your time off and any goodies in which you partake!! *big hug*

HI Diane - I am having a great week. Too many treats, too much wine, too many presents.......life is good! LOL!


Wow :eek: what a year you had. I am looking forward to 2008 too. 2007 was not good for me. Lets hope that the New Year will be a great one :)

Hi Rose - 2008 has to be better for both of us, then. Although not quite sure how I feel about being a grandmother! I AM TOO YOUNG! LOL!


Merry Christmas Ms Mac!!

Steve & Shelli

Thanks guys. And Happy New Year.

Okay, quick update. I finished Max OT last week. I really loved this program and I did make some good strength gains, so thats always a good thing. I am taking this week off from lifting but am still doing some cardio. I did one hour on Monday and one hour yesterday. I ran with my running group tonight - just a 4KM run. I will start lifting again on Monday and I am going to follow a new program - its Scivation's Power to be Pretty workout. It basically works around the 3 major lifts - squats, bench and deadlift. So Monday is squat day - 10 sets of 3. Then Tues is "assist day" where you work the assisting muscle groups for legs - leg press, lunges, leg extension...3 sets of 8 to 12. Then Wed is bench day, again 10*3, then Thurs is assist day - Shoulder press, CGBP, dips and pressdowns. Friday is deadlift day, then Sat assist day - pullups, low rows, straight arm pulldowns, leg curls and cable curls. Cardio will be low intensity 30 min after every workout. Its a 12 week program, and I am looking forward to trying something really different.

Thats it for now. Hope you're all having a great week.

[Hot Rose]

http://www.kimrichter.com/Blog/uploaded_images/New-Year-736449.gif