Ms_Mac's The Heat is On Journal [Archive]

ms_mac

02-23-2007, 09:29 PM

Hi folks - yup, its only 18 weeks away! Seems like a long time, but it will sure go by fast.

For this contest prep, I will be using a different nutrition scheme and a new workout plan so I figure I may as well start a new journal, too. And the other one hasn't been updated in so long I am sure most of you have forgotten about me! I promise to update this one regularly, no matter if I only have a minute. Its been a very busy time for me, but I have missed my journalling so I'M BACK!

Okay, now on to contest prep. Mike and I have decided to give the Cut Diet a try. This was designed by the Scivation folks - Chuck Rudolph, Marc Lobliner, Derek Charlebois and Layne Norton. I will be following the 1800 cut plan which looks like this:

Meal 1
6 egg whites
1 whole egg
1 oz grilled chicken
1.33 c steamed spinach
12 almonds
6.5 oz ruby red grapefruit

Meal 2
2 scoops Substance WPI plus 5grams glutamine
2 tbsp pb or 18 almonds
1 c steamed broccoli, green beans or asparagus

Meal 3
5 oz grilled chicken, halibut\talipia or sirloin filet or tuna
1 c steamed broccoli, green beans or asparagus
4 tsp pb or 12 almonds

Meal 4
Same as meal 3

Meal 5
1.5 scoops Substance WPI plus 5grams glutamine
12 almonds
6.5 oz ruby red grapefruit
1 c steamed broccoli, green beans or asparagus

Meal 6
5 oz grilled chicken, halibut\talipia or sirloin filet or tuna
1\2 c steamed broccoli, green beans or asparagus
1 oz avocado

Every 18th meal - so every 3rd day last meal will be a carb up meal:
To be eaten in the following order:

1 - 1.5 c steamed green beans or 12 oz asparagus

2 - 1\c dry oatmeal
2 tbsp raisins
Splenda
12 almonds

3 - 8 oz sweet potato
2 tsp peanut butter
Splenda

During workout is supposed to be 1.5 scoops Substance WPI plus 4-8 scoops of Extend. I will just be using WPI immediately following workouts instead. This will be the only change to the program for now. Adjustments to be made as needed.

Workouts are divided into 4 week segments but for the 1st segment I will be doing 6 weeks, then 4 for the other segments:

Weeks 1 -6 will be Conditioning and will consist of 3 sets of 12-15
Weeks 7 - 10 will be Growth\Strength and will consist of 5-6 sets of 6-10 reps
Weeks 11-14 will be Strength\Growth and will consist of 5-6 sets of 4-6 reps
Weeks 15-18 will be SHOWTIME weeks and will consist of mostly high rep sets.

Cardio will be 30 min LIT after every workout plus 1 day of cardio only 45-60 min - so 6 days of cardio, about 3 and 1\2 hours per week for now. Will be increased as needed.

Supplements I will be using:
WPI
Currently using NO SHOTGUN but may switch back to Horse Power
Glutamime
Sesamin
Haven't decided on which fat burner to use yet. I am currently using Lipo 6, but just in the morning pre breakfast. Not sure if I'll stick with that one or try something new. In the past I have used Redline, but it is no longer available in Canada, so any suggestions??

So there you have it, folks....my new contest prep in a nutshell!

Original Poster

02-24-2007, 07:36 AM

Gunn27

02-24-2007, 07:41 AM

*Subs*

Great to hear you will be posting regualr updates again! :)

Hibiscus09

02-24-2007, 08:06 AM

Thanks for laying it all out for us! I'm excited for you and know you'll do great as your prepare and compete!!

joed

02-24-2007, 08:47 AM

You're gonna do great.

ms_mac

02-24-2007, 09:27 AM

Awsome !
So your torture begins now.
I know Derek Charlebois and Layne Norton and these two young guys surely know their stuff. I should be seeing them at the Scivation booth next week in Columbus. With their help and what you seemed to have planned, I think you are going to kick ass in your comp.

I will so be following your progress ms_mac.:)

Yup, well torture begins Monday, so I am having one last HORRAH! this weekend. Hubby and I are going to a Wine Festival tonight. I can't wait!

*Subs*

Great to hear you will be posting regualr updates again! :)

Thanks, Gunn. Make sure you stop by often. I am sure there will be mucho wining!

Thanks for laying it all out for us! I'm excited for you and know you'll do great as your prepare and compete!!

Thanks, Hib. I am really excited about this contest prep. A different approach may just do it for me!

You're gonna do great.

Thanks, Joed.

Original Poster

02-25-2007, 09:27 AM

Awwwwwwww a wine festival and you didn't invite, Shelli, Hib and myself ?

We all have a wine addiction. :)

Hope you enjoyed your lat Hurrah ?
Now kick some ass !

ms_mac

02-25-2007, 12:05 PM

Awwwwwwww a wine festival and you didn't invite, Shelli, Hib and myself ?

We all have a wine addiction. :)

Hope you enjoyed your lat Hurrah ?
Now kick some ass !

I had so much fun! However once my defenses were down hubby talked me into running a half marathon race today! I was not ready and had no intention of doing this, but I just got stupid! Anyway, I ran this morning and it was a pretty tough course. The 1st 10k was totally uphill, so I was defintely not prepared. However I still finished in 2:02. Not a great time but okay all things considered. Hubby beat me though by a good 10 minutes! DAMNIT!

Hope you're all having a great weekend!

mom24boys

02-25-2007, 12:10 PM

cant wait to follow and see your progress.

ms_mac

02-26-2007, 07:38 AM

cant wait to follow and see your progress.

Thanks Mom!

Okay here we go - 1st day of my new program: Chest, abs and cardio

BB Incline Press - 3 sets of 15, bar weight only
Flat Bench Press - 3 sets of 15, bar plus 2.5K plate each side
Decline DB flies - 3 sets of 15, 20lbs db
Pushups - 3 sets to failure - 20,15,10
Machine Ab crunch - 3 sets of 15 at 8 plates
Hanging Leg Raise - 3 sets of 15

Cardio - 30 min on the EFX - 4 min level 8, 4 min level 20, repeat to min 28, then 2 min level 8.

Thats it!

kimsquit

02-26-2007, 08:10 AM

*subscribed*

It's times like this I wish I were back on the East Coast so I could watch your progress and see you compete!

Haven't decided on which fat burner to use yet. I am currently using Lipo 6, but just in the morning pre breakfast. Not sure if I'll stick with that one or try something new. In the past I have used Redline, but it is no longer available in Canada, so any suggestions??the ECA stack works well for me - and it's a lot more economical than the prepackaged stuff ;)

Hibiscus09

02-26-2007, 03:06 PM

Nice workout, ms_mac!! :)

ms_mac

02-27-2007, 06:32 AM

*subscribed*

It's times like this I wish I were back on the East Coast so I could watch your progress and see you compete!

the ECA stack works well for me - and it's a lot more economical than the prepackaged stuff ;)

Ah, thanks, Chris! I would love to see you compete one day, too.

Nice workout, ms_mac!! :)

Thanks, Hib.

Legs today:

BB Squats - 3*15 ATG bar plus 10K each side - very puny!
SLDL - 3*15,15,12 80lbs preweighted bar
Seated leg curl - 3*15 20K plate
Leg Press - 3*15 40K each end
Leg Ext - 3*15 20K
Standing calf raise - 3*15,15,12 at 180lbs
Seated calf raise - 2*15 20K plate each side

Cardio - 10 min on the stepmill and 5 min on the treadmill. Thats all I could muster! Legs were jelly!

Tifflex

02-27-2007, 07:53 AM

I will be following your progress on the Cut Diet program. I have been loosely following the program for about 4 weeks and have seen nice changes in my body. I know you will do well.

Good Luck!

kimsquit

02-27-2007, 08:59 AM

Ah, thanks, Chris! I would love to see you compete one day, too.Montreal isn't that far a drive for you ;)

ms_mac

02-28-2007, 01:04 PM

I will be following your progress on the Cut Diet program. I have been loosely following the program for about 4 weeks and have seen nice changes in my body. I know you will do well.

Good Luck!

Thanks Thinton!

Montreal isn't that far a drive for you ;)

What???? Your comp is in Montreal?????What is the date? GIVE ME DETAILS!!

Back and cardio today:

BB rows 3*15 with 40lbs preweighted bar
One are rowa 3*15 with 20ls db
narrow grip pdown 3*15 with 50lbs
wide grip pdown 3*15 with 50lbs
db shrugs 3*15 with 45lbs
hypers - 3*15,15,10 - ME NO LIKEY THESE!

cardio = 30 min on the EFX - 4 min level 20, 2 min level 8 and repeat this until 30 minutes are up.

Thats it. Tonight is my 1st carb up meal....I AM SO EXCITED!

ms_mac

03-01-2007, 12:48 PM

Shoulders, calves and cardio today:

Seated db Press - no back support 3*15 at 20lbs
seated front raise - no back support 3*15 at 15lbs
standing side lateral - 3*15 at 15lbs
rear bent over fly - 3*15 at 15lbs
Seated calf raise - 4*15 at 20K
Standing calf raise - 4*15 at 160lbs

cardio - 15 min on the treadmill - which brings my weekly total to 3.5 hours. Done for the week!

Tifflex

03-01-2007, 03:14 PM

ms_mac

03-02-2007, 06:05 PM

Nice workout today ms_mac.

Thanks, Thinton. I really don't like doing sets of 15. I feel like such a weakling! But its part of the program so I shall roll with it!

Arms and abs today:

BB curl - 3*15 30lbs preweighted bar
preacher curls - 3*15 - ezbar with no weight, then 1.25, then 2.5K
hammers - 3*15 15lbs
rope pressdowns - 3*15 7.5K
skull crushers - 3*15 with ezbar plus 2.5K each side
body weight dips - 3*8
hanging leg raise - 3*20, 15, 15
ball rollouts - 3*15.

Mike did body fat today - weight is holding at 122.5 lbs and 9%!!! I am amazed! At 17 weeks out, thats a great number!! WOHOO!

And........I still get a cheat meal once a week! YIPPEE!!!!

Tifflex

03-03-2007, 12:16 PM

Thanks, Thinton. I really don't like doing sets of 15. I feel like such a weakling! But its part of the program so I shall roll with it!

Arms and abs today:

BB curl - 3*15 30lbs preweighted bar
preacher curls - 3*15 - ezbar with no weight, then 1.25, then 2.5K
hammers - 3*15 15lbs
rope pressdowns - 3*15 7.5K
skull crushers - 3*15 with ezbar plus 2.5K each side
body weight dips - 3*8
hanging leg raise - 3*20, 15, 15
ball rollouts - 3*15.

Mike did body fat today - weight is holding at 122.5 lbs and 9%!!! I am amazed! At 17 weeks out, thats a great number!! WOHOO!

And........I still get a cheat meal once a week! YIPPEE!!!!

Nice workout and great job on the fat loss...now go cheat:).

mom24boys

03-03-2007, 01:42 PM

Great Job ....yummy cheats...so many decisions now huh? LOL

ms_mac

03-04-2007, 11:15 AM

Nice workout and great job on the fat loss...now go cheat:).

Great Job ....yummy cheats...so many decisions now huh? LOL

Thanks, Tiffany and Mom. I decided not to have any treats. Not really craving anything so no point really. Might have a small glass of red wine with dinner, though.....

Cardio only today. Ran 7 miles on the treadmill. Did some sprints, some hills, some walk breaks, just playing around today.

Have a great Sunday!

Tifflex

03-04-2007, 11:28 AM

I just PM'd week two but thought I'd list here too.

Week 2:
The goal is increase the weight but drop the reps to 12.

Have a good one.

ms_mac

03-05-2007, 09:52 AM

Chest, abs and cardio:

Incline bb press- 3*12 bar plus 5K
Flat press- 3*12 bar plus 5K
Decline db fly - 3*12 25lbs
Pushups - 4 sets 20,10,10,8
Ab crunches - 3 sets 20,20,15 8 plates
hanging leg raise - 3 sets 20,15,15

30 min on the treadmill - pre programmed " fat burner" at 5.5 mph. This is a series of inclines ranging from 3% to 5.5%

Thats all for today!

ms_mac

03-06-2007, 05:33 PM

Back and cardio today:

BB row 3*12 50lbs bar
one arm row 3*12 25lbs
narrow pulldown 3*12 60lbs
wide grip pulldown 3*12 60lbs
db shrugs 3*12 45lbs
hyperext -3*15,12,12

cardio - 30 min on the EXF 5 min level 20, 1 min level 8. repeat til 30 min gone.

Thats it!

ms_mac

03-07-2007, 05:36 PM

Legs today:

BB Squats 3*12 15K
SLDL 3*12,12,8 90lbs preweighted bar
Leg curl 3*12 25K
Leg Press 3*12 50K
Leg Ext 3*12 30K
Standing calf 3*12 180lbs
Seated calf 3*12 25K

Cardio - 30 min on the Elliptical

I can feel my legs hurting more and more as the day goes on!

Hibiscus09

03-08-2007, 04:52 AM

kimsquit

03-09-2007, 07:56 AM

outstanding workouts, ms mac!

:)

~ Chris

ms_mac

03-10-2007, 06:47 PM

Morning ms_mac! Great job on the workouts! :) Sore leggies are good for you. :p

I like the pre-programmed fat burner programs on the stairmasters and treadmills. I hope once we sell our bikes that I'll be able to get a stairmaster. :)

Happy Thursday!

Thanks Hib. I am really liking this program

outstanding workouts, ms mac!

:)

~ Chris

I got nothing on you, my friend!

Okay Thurs was workout 4 - Shoulders, abs and cardio

DB Press - 3*12,10,10 at 25lbs
Standing front raise - 3*15 at 15lbs
Side lateral - 3*15 at 15lbs
bent over fly - 3*12,12,10 at 20lbs
machine crunches - 3*20,20,18 at 8plates
hanging leg raise - 3*20,15,15

Skipped cardio today as I was out of time.

Friday was workout 5 - arms and calves
standing bb curl- 3*12,10,8 at 40lbs preweighted bar
preacher curl - 3*12 ez bar plus 2.5K
hammers - 3*12 at 20lbs
tri pressdown - 3*12,11,9 at 10K
skulls - 3*12 ezbar plus 3.75K
dips - 3*8
standing calf - 4*12 at 180lbs
seated calf - 4*12 at 25K

And today I did some missed cardio - 30 min on the treadmill, fat burner program at 5.5mph, hills ranging from 3.5 to 5.5% incline.

Happy Weekend!

StlBarbie

03-11-2007, 07:42 AM

outstanding workouts, ms mac!

:)

~ Chris

The Cyborg lives on... when does she NOT have geat wos???? :)
AWESOME JOB MS MAC!!! :)

ms_mac

03-13-2007, 12:36 PM

The Cyborg lives on... when does she NOT have geat wos???? :)
AWESOME JOB MS MAC!!! :)

Hahah! You are too funny! Glad to hear you had a great time at the Arnold, Barb.

Okay long time no updates:

Sunday was a cardio only day - ran 6 miles of hills on the treadmill. Tough workout but good for the butt!

Monday Workout 1 Week 3 - chest and cardio

Incline BB press:
Set 1 bar plus 5K - 15
Set 2 bar plus 5K- 12
Set 3 bar plus 3.75K - 15

Flat Bench - 3 sets of 15 bar plus 5K
DB Fly - 3 sets 15,15,12 with 25lbs
Pushups - 3 sets 20,15,15

Cardio - 30 min on the EFX level 20

Today Workout Week 3 - back, abs
BB row - 3 sets of 15 at 50lbs preweighted bar
one arm row - 3 sets of 15 at 25lbs
Narrow pulldown - 3 sets 15,15,12 at 60lbs
Wide grip pulldown - 3 sets 15,15,12 at 60lbs

DB shrugs:
set 1 45lbs for 12
Set 2 40lbs for 15
Set 3 40lbs for 12

Hip ups 3*25,25,20
Crunches - 3*40

Ran out of time this morning so I am going back later for cardio.

Tifflex

03-13-2007, 01:59 PM

Workouts have been impressive ms_mac. How are you liking the Cut Diet? I have added a few carbs so I am not following it 100%.

ms_mac

03-13-2007, 04:15 PM

Workouts have been impressive ms_mac. How are you liking the Cut Diet? I have added a few carbs so I am not following it 100%.

Thanks, Tiffany. As far as the cut diet goes, starting this week I am going back the carb cycling. The cut diet gave me "bathroom issues". I figured I just had to get used to it, but after 2 weeks nothing was happening. I also started to break out really bad. I was also starting to second guess the fact that this would work. So I have opted to go back to the tried and true carb cycling that I have used for my past 2 competitions. Someday I may give it another shot. I am still following the workout protocol though. So far so good with that.

Went back to the gym for my missed cardio:

20 min on the EFX - level 20 for 3 min level 10 for 2 min, repeat til 20 min gone.
20 min on the stepmill - combination of single, double, side and backward stepping
10 min on the treadmill 10% incline 3.5 mph

Figured if I had to go back for cardio I might as well make it worth the trip. So now I only have 50 min of cardio left for the week.

ms_mac

03-16-2007, 05:40 PM

I guess I am slipping!

Wed was legs - workout 3

Squats-bar with 12.5K each end 3 sets for 15,15,12
SLDL - 80lbs preweighted bar 4 sets 15,12,12,10
Seated Leg curl - 22.5K 3 sets of 15
Leg Press - 50K each side 3 sets of 15
Leg ext set 1 30 for 12, sets 2 and 3 20 for 15 each
Leg Press Calf Press - 50K each side 3 sets of 15
Seated calf raise - 25K each side 3 sets of 15

Cardio -none today

Thurs was back and abs - workout 4

BB row 50lbs preweighted bar for 3 sets of 15
one arm row - 25lbs for 3*15
Narrow pulldown - 60lbs for 3 sets 15,15,12
Wide grip pulldown - 60lbs for 3 sets 15,15,12
DB shrugs - set 1 45lbs for 12, sets 2 and 3 40lbs for 15 each
crunches - 3*40
hip ups - 3*25

Cardio 20 min EFX, 20 min on the stepmill, 10 min on the treadmill

Today arms and calves

standing bb curl 30lbs preweighted bar 3*15
preacher curl - ezbar plus 2.5K 3*15
hammers - 20lbs 3*15
assisted dips - 3*12
tri pressdown - 3*15
skulls - 3*15,12,12

Seated calf - 4*15
standing calf - 4*15,15,14,12

cardio - 20 min on the glider, 20 min on the bike

Thats it for the week!

TGIF everyone!

Tifflex

03-17-2007, 12:50 PM

Have a great weekend!

ms_mac

03-18-2007, 07:25 PM

Have a great weekend!

Thanks Tiffany, hope you had a great weekend too.

This week is going to be very busy for me so today, which is normally just a running day, was chest and abs too. And I didn't run, either. I did do 1 hour of cardio though. My log is in the car so I can't remember exactly the reps I did for each exercise. I know it's 3*12 week, but I didn't quite make all 12 on some. Here is what I remember:

Incline Press bar plus 6.25K each end, 3 sets
Flat Press bar plus 6.25 3 sets
Decline press bar plus 6.25 3 sets
Incline fly 25lbs 3 sets
decline ab crunch 3*20
leg raises with a swiss ball 3*20

Cardio - 20 min on the EFX, 20 min on the crosstrainer and 20 min on the stairmaster.

I will have to do 1 hour of cardio tomorrow and Tues as well, in order to get all my cardio in this week. Not ideal, I know, but I gotta do what I gotta do to get it done.

Legs are on the doc for tomorrow, plus 1 hour of cardio. Legs will be toast!

ms_mac

03-19-2007, 06:41 PM

Legs today:

Squats - 3*12,12,10 with 15K plus bar
SLDL - 3*12,12,10 with 90lbs bar
Leg curl - 3*12 with 26.25K
Leg Press - 3*12,12,10 with 60K
Leg press calf press - 3*12 with 60K
Leg ext - 3*12 30lbs
standing calf - 3*12 at 190lbs

Cardio - 40 min on the crosstrainer, 20 min on the stairmaster.

kimsquit

03-19-2007, 06:47 PM

you were right, you certainly did toast your legs with that workout!

Mmmm....toasted legs :p

ChocoChick

03-20-2007, 03:43 AM

Hi Ms Mac. Good to see you back here posting.

vanessa40

03-20-2007, 05:55 AM

I love your routine..i'm changing mine as of today and was looking for something new..i might try yours if that's ok :)

Vanessa

Hibiscus09

03-20-2007, 06:17 AM

Nice job on the leg workout and the cardio, ms_mac!! :)

ms_mac

03-20-2007, 01:44 PM

you were right, you certainly did toast your legs with that workout!

Mmmm....toasted legs :p

Hahah.....feeling this badly today!

Hi Ms Mac. Good to see you back here posting.

Thanks, DB. Good to be back.

I love your routine..i'm changing mine as of today and was looking for something new..i might try yours if that's ok :)

Vanessa

Hi Vanessa - where have you been? Sure, try this routine. It is from Scivation's Cut Diet book.

Nice job on the leg workout and the cardio, ms_mac!! :)

Thanks Hib!

Okay today was back and abs:

BB Row- 3*12 60lbs bar
one arm row - 3*12 30lbs
reverse grip pdown - 3*12,12,10 70lbs
wide grip pdown - 3*12,12,10 70lbs
Bench press shrugs - 3*12,10,10 8olbs
cable crunch - 3*20, 6 plates, 7 plates, 8 plates
hip thrusts - 3*20

Thats it. Didn't do any cardio today. I have one hour left for week. I will have to make it up on my off day Sat now..........I HATE IT WHEN THAT HAPPENS!

Thats it! Tomorrow will need to be an off day as I will be working from 6am til 6pm, then I need to get my hair done. I do not workout after getting my hair done. Very vain, I know!

ms_mac

03-22-2007, 05:34 PM

Got up really early for the gym today so I caould make up some cardio:

Today was shoulders, calves and cardio:

Shoulder press - 3*12 at 25lbs
front\side raise - 3*10 at 15lbs
bent over incline fly - 3*12 at 15lbs
standing calf raise - 6*12 at 190lbs - 2 sets toes out, 2 sets toes in, 2 sets toes straight.

cardio - 30 min on the crosstrainer. 30 more min to go!

kimsquit

03-22-2007, 06:06 PM

Great job, Ms Maaac! :)

(I gave you extra "a's" because you're awesome!)

*cough*progress photos!*cough*

StlBarbie

03-22-2007, 06:57 PM

WAVES MS MAC!!!
A huge HELL YEAH to that WO!!!
Way to go woman!!! :)

Original Poster

03-23-2007, 04:36 AM

Awsome work!
TGIF :)

vanessa40

03-23-2007, 04:46 AM

Good Morning :)
How often do you do cardio..you leg w/o is awesome..

ms_mac

03-25-2007, 05:51 PM

Great job, Ms Maaac! :)

(I gave you extra "a's" because you're awesome!)

*cough*progress photos!*cough*

Yeah, yeah.......maybe one of these days....

WAVES MS MAC!!!
A huge HELL YEAH to that WO!!!
Way to go woman!!! :)

Thanks Barb!

Awsome work!
TGIF :)

Hey Chi, thanks for dropping in, and the thumbs up~

Good Morning :)
How often do you do cardio..you leg w/o is awesome..

Hey Vanessa, my protocal calls for 3 hours a week for now. I am sure an increase will come soon though!

Okay I have missed some posts here so here goes:

Last Friday - week 4 Day 5 arms:

Rope press - 3*12,12,10 at 10K
Assisted dips - 3*12 30lbs
Skulls - 3*12 15K plate
BB curl - 3*10,8,8 40lbs bar
Preacher curl 3*8,12,12 with bar plus 5K, then dropped to 3.75 for the last 2 sets
Incline curl - 3*10,10,8 at 20lbs

30 min on the step mill - TORTURE!

Saturday - off

Today - Week 5 Day 1 Chest, abs and cardio:

Incline BB pres - 5*8,10,10,10,8 with bar plus 7.5K, then switched to 5K for the remaining 4 sets

Flat BB Press - 5*10 bar plus 5K
Decline BB Pess - 5*10 bar plus 5K
Incline Fly - 5*10 at 20lbs
Ab crunch machine - 3*10 9 plates
Leg raise with 10lbs medicine ball - 3*10

Cardio - 30 min on the treadmill - Fat Burner program at 5.5 mph
30 min on the EFX - 6 min level 20, 4 min level 8, repeat 2 more times.

Thats it! Hope you all are having a good weekend.

Hibiscus09

03-26-2007, 04:37 AM

Nice job on the workouts, ms_mac! Hope your weekend was great!

Happy Monday!

vanessa40

03-26-2007, 10:51 AM

Great workouts...hope you had a wonderful weekend :)

ms_mac

03-26-2007, 03:41 PM

Nice job on the workouts, ms_mac! Hope your weekend was great!

Happy Monday!

Thanks, Hib. Weekends are wonderful! Except too short!

Great workouts...hope you had a wonderful weekend :)

Thanks V!

Back and cardio today:

High row - 5*10 at 15K
Low row- 5*10 15K
Wide Grip pulldown - 5*10 at 60 for 4 sets, 60 for last set
Bent Over Row - 5*10,10,10,10,8 at 50lbs bar
DB Shrugs - 5*10,10,10,10,8 at 40lbs

Cardio - 20 min on the cross trainer, then 10 min power walk to the city market for coffee, 10 min back to the car.

Thats it for today!

joed

03-26-2007, 07:22 PM

...then 10 min power walk to the city market for coffee...

By now your neighbors probably know better than to stand in your way when the coffee cravings overtake you. Nice looking WO today.

ms_mac

03-27-2007, 05:57 PM

By now your neighbors probably know better than to stand in your way when the coffee cravings overtake you. Nice looking WO today.

HAHAH! You are right! Thanks!

Legs today:

DB Squats 5*10,10,10,10,8 at 35lbs
SLDL 5*10,10,10,10,8 at 90lbs preweighted bar
Leg curls 5*10 at 26.25K
Walking lunges 5*10 each leg at 20K
Leg Ext 5*10 30K
standing calf - 6*10 at 190lbs

No cardio - legs were wiped and very wobbly! I will have to double up tomorrow.

ms_mac

03-28-2007, 08:46 AM

Shoulders, abs and cardio:

DB Press - 5*10 25lbs
front\side raise - 5*10,10,10,10,8 at 15lbs
cable U\R Row - 5*10 at 6 plates
machine crunch - 3*10,10,8 at 9 plates
oblique weighted crucnh- 5*10 each side no rest in between with 30lbs db

cardio - 15 min on the dreaded step mill and 15 min on the Elliptical.

I need to go back tonight for yesterday's missed cardio.

kimsquit

03-28-2007, 08:50 AM

have you selected your music yet? :)

ms_mac

03-28-2007, 06:43 PM

have you selected your music yet? :)

Yup! My first posing practice with Mike is this Saturday morning, bright and early.

Its an oldie......are you ready for this?

Bonnie Tyler's Holding Out For A Hero.....

What do ya think?

Hibiscus09

03-29-2007, 04:00 AM

Morning, ms_mac! Nice job on the workouts! :) I'm not sure if I've asked you this already or not, but apparently if I did I've forgotten the answer. :D How are you liking The Cut Diet?

Original Poster

03-29-2007, 04:27 AM

**Chi waves **

Nice song choice !

Yeah I am also interested how you like that Cut Diet.
Hmmmmmmm....... :)

ms_mac

03-29-2007, 08:45 AM

Morning, ms_mac! Nice job on the workouts! :) I'm not sure if I've asked you this already or not, but apparently if I did I've forgotten the answer. :D How are you liking The Cut Diet?

**Chi waves **

Nice song choice !

Yeah I am also interested how you like that Cut Diet.
Hmmmmmmm....... :)

Thanks guys. I actually decided to go back to the carb cycling routine that I have used for my past comps. I guess I was just running scared that it wouldn't work and I know for sure carb cycling will work. Nothing at all against the cut diet. Just me running scared! Pretty silly I know. However, I would like to give this another shot someday down the road. Maybe after my next bulking cycle...we'll see.

Arms, calves and cardio today:

DB Curl standing - 5*10 20lbs
one arm preacher curl - 5*10 each arm 15lbs
one arm con curls - 5*10 each arm 15lbs
cgbp - 5*10 bar weight only
pressdown with a vbar - 5*10 10K
standing calf - 6*10 190lbs

Cardio - 30 min on the Elliptical

Still have 1\2 hour left of cardio to make up. So looks like that will be tomorrow.

someday

03-29-2007, 09:26 AM

Yup! My first posing practice with Mike is this Saturday morning, bright and early.

Its an oldie......are you ready for this?

Bonnie Tyler's Holding Out For A Hero.....

What do ya think?

there's got to be a story behind that choice......so let's hear it. :)

kimsquit

03-29-2007, 09:37 AM

Yup! My first posing practice with Mike is this Saturday morning, bright and early.

Its an oldie......are you ready for this?

Bonnie Tyler's Holding Out For A Hero.....

What do ya think?I think it's a terrific choice! it's got a great tempo and lots of good pauses to hold poses in. How many poses are you gonna hit during the 60 seconds?

ms_mac

03-30-2007, 05:25 PM

there's got to be a story behind that choice......so let's hear it. :)

Well, I am always looking for something that I am sure no one else will have, something different and soemthing that will stand out. I figure this one fits the bill!

I think it's a terrific choice! it's got a great tempo and lots of good pauses to hold poses in. How many poses are you gonna hit during the 60 seconds?

I don't know how many poses yet. Tomorrow is the big day when I get to see what Mike has planned for me! I can't wait.

Today was a cardio only day - 30 min on the crosstrainer - 7 min lvel 20, 3 min level 8, repeat this segment 2 more times.

Rest day tomorrow!

ms_mac

04-02-2007, 06:38 AM

Yesterday was cardio only. Ran my trail. It was beautiful here in NB yesterday. Ran an 8 miler, nice and easy though. 1 hour 18 min. So thats a big chunk of this week's cardio out of the way!

Legs this morning:

DB Squats - 5*8,8,8,8,6 at 40lbs
SLDL - 5*8,8,8,6,6 at 100lbs
Seated leg curl - 5*8 at 27.5K
Walking lunges - 5*8 each leg each set at 25lbs
Leg Ext - 5*8,8,8,8,6 at 40K
Standing calf raise - 6*8 at 200lbs

No cardio today. These leg days just take way too long...1 hour and 15 min!
May go back later tonight for cardio.....or not, we'll see.

On a personal note, my grampy passed away this weekend, so it will be a rough week. He lived a good life and lived to be 79, so this shouldn't be so hard on us all, but it just seems strange......no matter waht age it is still hard on the ones left behind.

Happy Monday, guys!

ms_mac

04-03-2007, 03:21 PM

Today was just a horrible day. To start, today was Grampie's funeral. That was very hard on all of us and it was especially hard to see my kids break down and just bawl! Then ...you know how funerals go. We had a reception back at the house where there was just tons of food .....and none of it even remotely healthy. So needless to say, once I started eating crap, I could not stop eating the crap. It was like I was having an out of body experience or something........I just kept stuffing my face. Cookies, cakes, squares, crackers, cheese, sandwhices, nachos and dip.....you name it, I ate it. Then after the reception or should I say food binge, off to thy gym I go. I did chest, abs and mucho cardio:

Incline BB press - 5*8 at 6.25K
Flat BB press - 5*8 at 6.25
Decline BB press - 5*8 at 6.25
Flat db fly - 5*8,8,8,6,6 at 25lbs
ab crunch machine - 3*10,8,7 at 9plates
hanging leg raise - 3*15

Cardio - 50 min on the cross trainer and 40 min on the stairmaster.

So here I sit.....sad because my grampie is gone, angry, frustrated and guilty at the garbage I ate today when I knew better and did it anyway. And the belly bloat is gonna kill me!

At 12 weeks out from comp, this is exactly what I don't need. I know there is nothing I can do about it, so I should just shut up and move on, but I am just feeling terrible. Mentally more so than physically.

Okay I have rambled enough. Tomorrow is a new day!

Hibiscus09

04-03-2007, 03:30 PM

So here I sit.....sad because my grampie is gone, angry, frustrated and guilty at the garbage I ate today when I knew better and did it anyway. And the belly bloat is gonna kill me!

At 12 weeks out from comp, this is exactly what I don't need. I know there is nothing I can do about it, so I should just shut up and move on, but I am just feeling terrible. Mentally more so than physically.

Okay I have rambled enough. Tomorrow is a new day!

I'm so sorry about your grampie. :( I know what you mean about the children. I had a hard time watching Brittany be so sad when her Papaw (my dad) passed away. My prayers are with you and your family.

Don't be frustrated and guilty over the food. Sometimes it even helps your body when you've been dieting to do that sort of thing. Who knows -- perhaps it will jumpstart things for you. Plus, you did plenty of repentive cardio.

Nice job on the workout!!

kimsquit

04-03-2007, 03:35 PM

I'm sorry for your loss, it's been over ten years and I still miss my grandparents quite a bit

Tomorrow is a new day!awesome attitude! this is why you rock :D

ms_mac

04-04-2007, 06:39 AM

I'm so sorry about your grampie. :( I know what you mean about the children. I had a hard time watching Brittany be so sad when her Papaw (my dad) passed away. My prayers are with you and your family.

Don't be frustrated and guilty over the food. Sometimes it even helps your body when you've been dieting to do that sort of thing. Who knows -- perhaps it will jumpstart things for you. Plus, you did plenty of repentive cardio.

Nice job on the workout!!

Thanks Hibby for your prayers. Trust me, the crap I ate did not help my body at all. I ate probably 10K worth of junk in one sitting.

I'm sorry for your loss, it's been over ten years and I still miss my grandparents quite a bit

awesome attitude! this is why you rock :D

Thanks Chris. Poor attitude yesterday, though!

Okay - back and more mucho cardio today:

High Row - 5*8,8,8,8,6 at 20K
Low row - 5*8 at 20K
Wide grip Pulldown - 5*8 at 70lbs
Bent over row - 5*8 at 60lbs bar
Db shrugs - 5*8 at 45lbs

Cardio - 30 min on the cross trainer, 20 min on the elliptical and 10 min on the stairmaster. 1 hour total for this morning. I am going back later for another hour of cardio today. Do you think thats enough cardio penance for my sins? Hahah!

ms_mac

04-04-2007, 04:53 PM

Okay, just got back from another hour of cardio - well, actually 57 min and 14 secs - close enough. I did a very risk 4 mile walk in the park. Lovely night out there.

Weigh in tomorrow. I suspect it will not be pretty and Evil Mike is gonna give me ****!

Tifflex

04-04-2007, 07:18 PM

ms_mac

04-05-2007, 05:37 PM

Nice job on the cardio ms_mac. I am sorry for your loss. My thoughts are with you and your family.

Thank you Tiffany.

Okay today I did 2 workouts in one so I can rest tomorrow and Sat:

This morning I did 45 min of cardio - 30 min on the cross trainer and 15 min on the bike, which brings my weekly total for cardio to 5.5 hours. Thats 2.5 hours more than I am supposed to do. Cardio penance done! I don't know how the Somedays do it! I only did a small portion of what they have to do for cardio each week and I am TIRED! But it must have paid off. I was actually down a pound today. And Mike did not give me **** when I confessed! Hooray for small miracles.

I went back to the gyn tonight to finish for the week. I did Shoulders, abs, arms and calves:

Shoulder press Iso lateral machine - 5*8 at 7plates
front\side raise - 5*8 at 15lbs
cable u\r row - 5*8 - 1st set 6 plates, 2nd set 7 plates, last 3 sets at 8 plates

Ab crunch machine - 3*10,10,8 at 9 plates
weighted oblique crunch - 3*10 at 35lbs

standing db curl - 5*8,8,8,6,6 at 25lbs
close grip bench press - 5*8 2.5K each side plus the bar
concentration curls - 5*8,8,8,6,6 at 20lbs
vbar pressdown - 5*8 at 12K
seated calf raise - 4*10 at 30K each side

DONE! Tomorrow I have an appointment for a deep tissue massage. I can't wait!

Tifflex

04-05-2007, 06:35 PM

Enjoy your massage..well deserved!

ms_mac

04-09-2007, 10:28 AM

Enjoy your massage..well deserved!

Thanks Tiffany. I did enjoy it. It was a great way to start the weekend. And I actually rested the whole weekend. I did not run yesterday. Just too busy with Easter dinner preparations.

Today was legs and cardio:

BB Squats
5 sets of 6 each bar plus 20K each side - one of these days I need to figure out exactly how many piunds that is!

SLDL
set 1 Bar plus 15K each side for 6
set 2 bar plus 15K for 6
set 3 bar plus 15K for 4
set 4 bar plus 12.5K for 6
set 5 bar plus 12.5k for 6

Seated Leg Curl
5 sets of 6 at 30K

Walking Lunges
5 sets of 8 each leg with 25lbs db in each hand

Leg Ext
set 1 50 for 5
set 2 - 5 40 for 6 each

Standing Calf Raise
3 sets of 15,12,12 at 200 lbs

Cardio - 30 min on the treadmill. I did the fat burner program but fast walk instead of jogging. This is a series of inclines ranging from 3% to 5.5%. I started out at 3.5 mph for 10 min, 4 mph for 10 min, the 4.5 mph for 10 min.

Thats it for me for today.

ms_mac

04-10-2007, 06:09 PM

Chest, abs and cardio on the agenda today:

BB Incline Press
5 sets at 7.5K each end for 6,6,6,5,5

Flat BB Press
5 sets at 7.5 for 6 each

Decline BB press
5 sets at 7.5 for 6 each

Decline DB Fly
5 sets at 30lbs for 6,6,6,6,5

Hanging leg raise - straight leg
3 sets of 12

Ab crunch machine
2 sets at 9 plates for 8,6

Cardio - 30 min on the cross trainer - 2min at level 8, 2 min level 20, repeat for 30 min.

Thats it!

Hibiscus09

04-10-2007, 07:49 PM

Great workouts, ms_mac!! :)

ms_mac

04-13-2007, 05:41 PM

Great workouts, ms_mac!! :)

Thanks Hib!

Quick update.....my log is in the car so I'll post what I remember from the last 3 days:

Wed - cardio only- 30 min on the crosstrainer

Thurs - back, calves

High row - 5*6
Low Row - 5*6
Bent Over row- 5*6
Lat Pulldown - 5*6
Seated Calf raise - 4*10
Skipped cardio today

Fri - Shoulders, abs and cardio

Shoulder Press Machine - 5*6
Cable U\R Row - 5*6
Front raise superset with side raise - 3*8
Oblique crunch - 3*15
hip ups - 3*20

Cardio - 30 min on the treadmill - fat burner program at 5.5 mph, incline ranging from 3-5.5%

Thats it. Tommorrow will be arms and catch-up cardio since I am short 1 hour for the week.

ITS FRIDAY!!!!!

ms_mac

04-15-2007, 05:28 PM

ms_mac

04-16-2007, 05:38 AM

Okay yesterday was workout 5 - arms and cardio:

Chin ups - 5* 5,5,5,4,3
One arm preacher curls - 1*5 at 20lbs, 3*15 at 15lbs
Con curls - 1*4 at 25lbs, 4*6 at 20lbs
CGBP - 5*6 at bar plus 5K
VBar Press down - 5*6 at 15K

Cardio - 30 min on the elliptical - 2 min at level 6, 2 minat level 16, repeat for 30 min

Today I ran 8 miles in the park in 1:18:29.

Tomorrow is leg day........YIPEE!!!!!!!!!!!!!!!!!NOT!!!!!!!!!!!

I just realized I have the wrong week in the title of this post - its actually week 7.

So today begins week 7 - legs and I gotta say this has been my most brutal leg workout to date - 6 sets of 8 reps was the schedule - here is how it went:

BB Squats - 6*8 with 20K either side of the bar
SLSL - 6*8 with 12.5K either side of bar
Seated leg curl - 3*8 with 30K, 1*6 with 30K and 2*8 with 25K
Walking lunges - 6*8 holding 25lbs db in each hand
Seated extensions - 1*5 at 40, 5*6 at 30 - 8 reps just wasn't happening here!
Standing calf raise - 3*21 at 200lbs

The plan says this should take no more than 45 min. YEAH, RIGHT! This took 1 hour and 15 min!

After this there was no way I could complete any cardio. It was a struggle to crawl up the 2 flights of stairs to get out!

So now - I am off today - I am going to do NOTHING the rest of the day! Well, I need to cook food for the week, but that will be the extent of my day!

Happy Monday everyone.

StlBarbie

04-16-2007, 07:10 AM

MS MAC .. hardcore does not even begin to accurately describe YOU!! :)
AMAZING, as always woman!! :)

ms_mac

04-16-2007, 06:34 PM

MS MAC .. hardcore does not even begin to accurately describe YOU!! :)
AMAZING, as always woman!! :)

Hmmmmm.....I have read about your squat days.....That, my dear, is HARDCORE!

So I had some energy tonight so I thought I would go back and do some cardio - figure it may help alleviate DOMS tomorrow. I did 42 min on the Cross Trainer. So with my 1:18 from yesterday and 42 today that makes 2 hours for the week. Only 1.5 hours to go!

ms_mac

04-17-2007, 05:47 AM

Chest and abs today:

BB Incline
sets 1-4 at 7.5K for 8,8,8,6
sets 56 at 6.25K for 8 each

Flat Press
sets 1-5 at 7.5K for 8,8,8,8,6
set 6 at 6.25 for 8

Decline Press
sets 1-4 at 7.5K for 8,8,8,6
sets 5-6 at 6.25K for 8 each

Incline DB fly
sets 1 - 2 at 25lbs for 8,.6
sets 3-6 at 20lbs for 8 each

Ab crunch
set 1 at 8 plates for 15
sets 2 and 3 at 9 plates for 8 each

Hanging leg raise
3 sets of 15 - legs straight out

I have decided that I will do my cardio at night from now on. It seems every time I do my cardio at night I have more energy and I sleep much better. It is really strange because I am stronger for lifting first thing in the morning, but if I lift at night, I am not strong at all, but cardio for me is better at night. Anyone ever experience this? Just seems weird...you would think it would be the opposite - cardio better in the morning and much stronger at night after having meals in all day long......any thoughts on this issue?

I will report back tonight after cardio is finished.

Over and out!

someday

04-17-2007, 05:56 AM

Hibiscus09

04-17-2007, 06:19 AM

I lift in the morning or early afternoon. It does help me to get at least a couple of meals in me, but if I wait too late I start getting tired and don't want to lift.

I can do cardio up until around 7:00p.m., but if I do it later than that it keeps me up also.

Nice workout, ms_mac!!

Tifflex

04-17-2007, 05:28 PM

Nice workout as usual ms_mac. I can't do cardio past 7PM or I up all night. If it continues to work for you do it.

ms_mac

04-17-2007, 06:51 PM

cardio at night keeps me up.....i wish it helped me sleep better. as far as lfting goes...we usually lift at night, but i always feel stronger in the am too. i don't think i actually an, but i feel like it.

I lift in the morning or early afternoon. It does help me to get at least a couple of meals in me, but if I wait too late I start getting tired and don't want to lift.

I can do cardio up until around 7:00p.m., but if I do it later than that it keeps me up also.

Nice workout, ms_mac!!

Thanks for the feedback, girls. My cardio at night is done after work at 9pm. I'll try this for awhile and see how it goes. So tonight I did 30 min on the torture machine......the stepmill. I had forgotten how much I hated that thing!

Time to eat then off to bed. Night All!

ms_mac

04-17-2007, 06:52 PM

Nice workout as usual ms_mac. I can't do cardio past 7PM or I up all night. If it continues to work for you do it.

Thanks, Tiffany. I'm going to keep at it for now and see how it goes!

ms_mac

04-18-2007, 06:37 AM

Back and calves:

High Row
sets 1- 4 at 22.5K for 8,8,8,6
sets 5-6 at 20K for 8,6

Low Row
6 sets at 22.5K for 8,8,8,8,8,6

Wide Grip Pulldown
sets 1-4 at 80lbs for 8,8,8,6
sets 5-6 at 70lbs for 8,8

TBar Row
sets 1-3 at 10K for 8 each
sets 4-6 at 12.5K for 8 each

Shrugs on the press machine
sets 1-5 at 100lbs for 8,8,8,8,6
set 6 at 90lbs for 6

Standing calf raise
3 sets at 200lbs for 21 - 7 toes straight, 7 toes in, 7 toes out

Cardio to follow tonight.

Update - just got back from a 30 min session on the Elliptical.

ms_mac

04-20-2007, 04:25 PM

Yesterday was a total rest day, today - shoulders and abs:

Shoulder press machine
sets 1-2 at 8 plates for8 each
sets 3-6 at 7 plates for 8 each

Cable Upright rows
sets 1-3 9 plates for 8,8,7
sets 4-6 8 plates for 8 each

front\side raise superset
3 sets at 15lbs for 12,10,10

hip ups - 3*20
oblique crunch - 40lbs for 2 sets of 15

Then 30 min on the elliptical.

ms_mac

04-20-2007, 06:49 PM

Where do I start? Okay first off, I will not be competing in June as planned. Reason being, I have had some major belly bloat going on for weeks now. Seemed to happen when I started talking Lipo 6. I finished all of that bottle then switched to San Tight. Still belly bloat. So a couple of weeks ago I stopped taking this too. Belly bloat did not go away. Well as it turns out, it was not due to any fat burners. I am pregnant. Looks like somewhere around 4 or 5 months along. I am still in shock! This was a total surprise and very unexpected. I have spent the last few days in alternating between tears of joy and tears of "Oh My God, where has my life gone?". My oldest daughter is graduating from high school in June, my youngest will soon be 16. I am feeling like I am way too old to be going through this. I will soon be 38, and having a baby!

I am still more than a little upset, but have accepted it as the hand I was dealt so to speak. I just keep thinking that now I am back to square one, being tied down, total lack of freedom.......I know, very selfish of me.

But this will work out I am sure and I will get through this.

So there you have it folks, my big news for the weekend.

I guess I better get Chi to change my thread title, huh? Haha!

mom24boys

04-20-2007, 07:07 PM

ummm congrats I think..you'll be fine once you get over the shock :) my age range of the boys from oldest to youngest is 20 yrs :eek:

Hibiscus09

04-20-2007, 07:08 PM

Mr. Someday

04-21-2007, 10:17 AM

ms_mac

04-21-2007, 07:11 PM

Wow....this is seriously the first ever GOOD excuse for someone dropping out of a show! :D Congrats! Shelli mentioned your situation last night and I really couldn't believe it. Your post about all the fat burners made me yell over to Shell 'at least the kid will be lean!' :D

In all seriousness though, as much as I love being a young parent with older kids, there is nothing in my life that even remotely brings me the joy that Shelli and our kids bring me....so if an unexpected one ever came along, I could think of at least a thousand worst things. With that said, please slap your hubby upside the head for never getting snipped!!:D

Good luck.....I am quite certain we will see that impressive physique onstage again.....just with a slightly larger fan club!

hahaha....this post really made me smile.....thanks, Steve! Trust me, my husband will never hear the end of this one! Hahahah!

I am very disappointed that I won't be competing in June, however I am already contemplating a November show. We'll see how fat I get between now and August!

Today's workout was arms:

Chinups - 6 sets for 5,4,4,4,4,3
Incline curls - 6 sets at 20lbs for 8 each
CGBP - 6 sets at 5K each side for 8,8,8,8,8,6
Tri press with a Vbar - 6 sets at 15K for 8 each.

Thats it. Short and sweet!

Hibiscus09

04-22-2007, 05:13 AM

Nice job on the workout! :)

StlBarbie

04-22-2007, 08:34 AM

Congrats!!@!!! :)

ms_mac

04-22-2007, 04:04 PM

Congrats!!@!!! :)

Thanks, Barb!

I ran 5 miles today. Very poor time - 49:58. Had to stop twice to pee!

ms_mac

04-23-2007, 06:30 AM

I did legs and cardio today - the protocal for the next 2 weeks is 5*4. I absolutely LOVED this one today, and I usually really hate leg day! Here goes:

BB Squats - 5 sets of 4 at 25K each side

Seated leg curl - 5 sets of 4 at 35K

Leg Press - 5 sets of 4 with 4 20K plates on each side

SLDL - set 1 bar plus 20K for 2 ( too ambituous on this one), sets 2-5 for 4 at 15K each side

Leg ext - 5 sets of 4 at 40K

Seated calf raise - 1 set of 10, 1 set of 8 with 30K - slight pain on the inside of my ankle so I stopped after 2 sets.

Cardio - 30 min on the crosstrainer.

Happy Monday!

ms_mac

04-24-2007, 07:20 AM

Chest today:

BB Incline Press:
set 1 10k each side for 1 - way overestimated my strength!
Sets 2-5 8.75 each side for 4,4,4,3

Flat Press
sets 1-2 at 8.75 for 4 each
sets 3-5 at 10k for 4 each

Decline Press
5 sets at 10K for 4 each

Flat DB Fly
5 sets at 30lbs for 4 each

Cardio - 30 min on the EFX.

Thats it!

ms_mac

04-25-2007, 12:51 PM

Quick update for today - back and calves:

BB Bent over row - 5 sets of 4 at 80lbs preweighted bar
One arm rows - 5 sets of 4 at 45lbs
Wide grip pulldown - 5 sets at 4,4,4,4,3 at 90lbs
Narrow reverse grip pulldown - 5 sets of 4 at 90lbs
Shrugs on the press machine - 5 sets of 4 at 120 lbs
Calf raises - 3*21 at 200 lbs

Cardio - 30 min on the stairmaster

Thats all folks!

ms_mac

04-28-2007, 08:06 PM

Thurs was a complete rest day

Fri was shoulders:

Machine Press
set 1 - 8 plates for 8
sets 2-5 - 9 plates for 5 each

Front raise
5 sets of 4 at 20lbs

Bent over rear fly
sets 1 and 2 - 25 lbs for 6 each
sets 3-5 - 30lbs for 4 each

Side raise
5 sets of 4 at 20lbs

Today my family and I ran a 5 mile race for charity. My hubby and I ran and my youngest daughter and her friend walked.

My hubby finished in 39:50
I finished in 46:30 - not too shabby for an OLD PREGNANT LADY!
Blaine and her friend 1 hour 15 min.

I still have arms to do for this week, so that will be on the agenda for tomorrow.

In other news, I got a new menu from Mike yesterday specially designed for pregnant women.. LOTS of carbs, and healthy fats, and only about 100 grams of protein. This will be a challenge for me as my protein intake has been around 225-250 grams. My diet now consists of mainly whole grains, fruits, veggies, yogurt, and milk. Not sure if I like this or not. I am very afraid of getting soft and loosing all the muscle I worked so hard for. But I will do what I'm told and see how it goes.

Hope you're all having a great weekend!

Hibiscus09

04-29-2007, 06:13 AM

ms_mac

04-29-2007, 12:07 PM

Nice workouts, ms_mac! I'm glad Mike switched up your nutrition for your pregnancy. You need to eat that type of stuff while pregnant for the baby. You will have zero trouble getting back to where you want to be once you have the baby.

Here's a cool site that discusses pregnancy nutrition:

http://www.babycenter.com/pregnancy/pregnancynutrition/index

Thanks for the info, Diane. Lots of reading for me lately!

Today I did arms:

Standing bb curl
5 sets at 50lbs preweighted bar for 4 each

Seated Incline Curl
Set 1 - 30lbs for 1 - oooppps!
Sets 2-6 - 25lbs for 5,5,5,4,4

Vbar Press down
set 1 - 17k for 8
sets 2-5 - 20K for 4 each

Seated tri ext
set 1 - 35lbs for 6
sets 2-5 - 40lbs for 4 each

Then I finished up with 30 min on the crosstrainer.

Thats it!

Mr. Someday

04-29-2007, 02:02 PM

I literally laughed out loud when I saw the new thread title! :D

Thanks for the laugh ms. mac. Hope you're feeling well.

Tifflex

04-30-2007, 08:45 AM

Congrats on your pregnancy.

ms_mac

04-30-2007, 06:40 PM

I literally laughed out loud when I saw the new thread title! :D

Thanks for the laugh ms. mac. Hope you're feeling well.

Thanks, Mr Someday. I am feeling great. Workouts are still good and strong, so I am a happy girl!

Congrats on your pregnancy.

Thank you Tiffany~

Today was leg day:

BB Squats
5 sets at 25K each side for 6 each

SLDL
5 sets at 15K each side for 6,6,6,5,5

Seated Leg Curl
5 sets at 35K for 4 each

Leg Press
5 sets at 80K each side for 5,5,5,4,4

Leg Ext
5 sets at 40K for 5 each

Seated Calf raise
3 sets at 30K for 10 each

Went back tonight for cardio - 30 min on the stairmaster.

Til tomorrow, my friends!

kimsquit

05-01-2007, 09:38 AM

Woo-hoo!

Congratulations on your new "bulking" program! The little tyke is gonna have some awesome genetics!

~ Chris

ms_mac

05-02-2007, 06:32 PM

Woo-hoo!

Congratulations on your new "bulking" program! The little tyke is gonna have some awesome genetics!

~ Chris

Thanks Chris. Glad you're back.....finally!

Tues was chest day:

Incline BB press
1 set 8.75K each end for 2
4 sets 7.5K each end for 5,5,5,4

Flat press
5 sets at 10K for 5,5,4,4,4

Decline Press
5 sets at 10K for 6,6,5,5,4

Incline DB Fly
5 sets at 30lbs for 5,4,4,4,4

Then after work it was 30 min on the crosstrainer

Today was back day:

BB row
5 sets at 80lbs preweighted bar for 6 each

DB One arm row
5 sets at 45lbs for 5,4,4,4,4

Wide grip pulldowns
5 sets at 90lbs for 4 each

Narrow grip v handle pulldown
2 sets at 100lbs for 4,3
3 sets at 90lbs for 4 each

DB shrugs
3 sets at 45lbs for 15,12,12

Then again after work for 30 min on the Elliptical.

Thats it...off to eat and bed for me!

ms_mac

05-03-2007, 02:55 PM

Hibiscus09

05-03-2007, 02:59 PM

Today is a rest day fo me, but I do have some exciting news to share. I had my ultrasound today.....and if there was ever any doubt there was a baby in there, those doubts were dispelled completely today. I could see everyting.......well, except for the parts that I didn't want to see. This is real now! Hahahah! My official due date is Sept 2. That gives me exactly 4 months to get things ready. Not much time! And the nurse toldme that everything looked fine, the baby is exactly where it should be as far as growth and development and the baby weighs about a pound and a half.

So all good so far!

Yippee!! My birthday is September 5th. Maybe you'll hold up and have him/her (I typed "her" at first before I remembered you don't know yet --- maybe that's an omen! LOL) on my birthday. :)

I'm glad you were able to see your baby. Isn't that fun and exciting?!!

mom24boys

05-03-2007, 05:45 PM

YAY.....wow 4 months..since you didnt find out till halfway its gonna be a short pregnancy

ms_mac

05-04-2007, 07:49 PM

Yippee!! My birthday is September 5th. Maybe you'll hold up and have him/her (I typed "her" at first before I remembered you don't know yet --- maybe that's an omen! LOL) on my birthday. :)

I'm glad you were able to see your baby. Isn't that fun and exciting?!!

It is very exciting! It was just amazing~

YAY.....wow 4 months..since you didnt find out till halfway its gonna be a short pregnancy

Yup! So much to do,though...

Today I did shoulders and arms:

Machine Shoulder Press
5 sets at 9 plates for 6 each

Front raise
5 sets at 20lbs for 6,6,4,4,4

Side Raise
5 sets at 20lbs for 4 each

Rear bent over fly
5 sets at 30lbs for 5,5,4,4,4

Standing BB curl
5 sets at 50lbs pre weighted bar for 4 each

Incline curl
5 sets at 25lbs for 4 each

Vbar Press down
3 sets at 20k for 4 each
2 sets at 17k for 5 each

Seated db ext
2 sets at 40lbs for 4 each
3 sets at 35lbs for 5,5,4

Next it was check in with Mike. My orders are more carbs this week and less cardio - carbs for this week will be app 300 grams, 100 grams of protein and about 60 grams of fat. LOTS OF FOOD! Cardio has been cut back to 2 30 min sessions and one long run of no more than 1 hour - very easy pace. I am also supposed to lift light with high reps from now on, which I absolutely hate, so this part I can't comply with ...just yet. I am still going to lift heavy for as long as I can, still in the 4-8rep range. When I find I am getting weak I will then switch to light weight. But for right now I still feel big and strong in the gym so I'll keep on keeping on.

Happy Friday!

kimsquit

05-05-2007, 11:12 AM

You sound so happy - it's good to see :)

Are you taking suggestions for baby names?

~ Chris

ms_mac

05-06-2007, 07:45 AM

You sound so happy - it's good to see :)

Are you taking suggestions for baby names?

~ Chris

I am getting very excited now. Baby names - sure, fire away....

Today I ran a 10K, nice easy pace, 56:39.

Now I am having a smoothie, then off to shower and baby shopping! Fun stuff..and its especially more fun having my 2 teen age daughters shopping with me. They want to buy everything, This kid is gonna be spoiled rotten!

joed

05-06-2007, 12:56 PM

ms_mac

05-08-2007, 05:53 PM

I saw your first post about "the surprise" & your initial reactions to it; I didn't know whether to say I'm sorry or congratulations so I didn't say anything. Now with your excitement building, Congratulations, on behalf of all of your lurkers.

Thanks Joed!

Yesterday I did chest - mondays are usually leg day but I am running a 10K race on Sat so I am saving my strength! Here was my chest workout:

BB Incline
5 sets at 7.5K each side for 6,6,6,4,4

Flat press
5 sets at 10K each side for 6,5,5,4,4

Decline press
5 sets at 10k for 6,6,6,5,4

Decline fly
5 sets at 30lbs for 6,6,6,5,5

Cardio - 30 min on the EFX

Today was back day:

BB row
5 sets at 90lbs pre weighted bar for 6,6,6,6,5

One arm row
5 sets at 45lbs for 6,5,5,4,4

Assisted pullups
5 sets at 50lbs for 6,5,5,5,4

Reverse grip narrow pulldown
5 sets at 90lbs for 6,6,5,5,5

Just realized I forgot the shrugs. Oh well, I'll add them to shoulder day.

Cardio - 30 min on the stair master.

Thats it!

ms_mac

05-10-2007, 03:22 AM

Yesterday was shoulder day:

Machine press
5 sets at 9 plates for 6,6,6,5,5

Front plate raise
5 sets at 15K plate for 5,5,4,4,4

Side raise
5 sets at 20lbs for 6,5,5,4,4

Upright row
1 set at 40lbs preweighted bar for 8
4 sets at 50lbs preweighted bar for 6 each

Shrugs
3 sets at 40lbs for 15,15,12

Off to do arms this morning! Will report back later.

Daimozz

05-10-2007, 04:49 AM

congratulations on the upcoming addition to ur family and wow ur still doing kick ass workouts! impressive:)

orca

05-10-2007, 05:07 AM

Congrats on your great news. Also kick butt workout.

StlBarbie

05-10-2007, 06:22 PM

ms_mac

05-10-2007, 10:09 PM

congratulations on the upcoming addition to ur family and wow ur still doing kick ass workouts! impressive:)

Thanks Daimozz!

Congrats on your great news. Also kick butt workout.

Gracias!

WOMAN ... REALLYare you even HUMAN????
Baby on the way and just KICK A$$ WOS!!!!!!!!!!!
YOU JUST ABSOLUTELY ROCK!!!! :)

Thanks Barb. All the carbs I get to eat now are helping, me thinks! I am liking 300 grams of carbs each and every single day! YUMMY!

Arms today:

BB Curl
5 sets 50lbs bar for 6,5,4,4,4

Incline curl
5 sets 25lbs for 5,5,4,4,4

Tri Press down with a v handle
5 sets at 17K for 6,6,6,6,5

Seated overhead ext
5 sets at 35lbs for 6,5,5,4,4

Thats it, til Sunday. My husband is running is first Boston Marathon qualifiier on Sun. He has been training and working really hard to meet his goal of qualifying for Boston in 2008. I will be running a 10K race......although it will be slow and steady for me! HaHAH!

StlBarbie

05-12-2007, 04:57 PM

:)HAPPY MOTHER's DAY!!!:)

joed

05-12-2007, 08:32 PM

Have a fantastic mother's day.

mom24boys

05-13-2007, 04:03 PM

Happy Moms Day

ms_mac

05-20-2007, 10:27 AM

Wow, I have a whole week to log here. Sorry for the lack of updates, folks. I have just been busy,and not enough hours in the day. Okay here goes:

Last Sunday May 13 - I ran a 10K race in Frederiction - 53:11. Not to bad. My husband ran the full marathon in the hopes fo qualifying for Boston. He needed to get a 3:20. He finished in 4:20 - a full hour off. He said he just ran out of gas and it was unbearably hot as well. So he is now going to regroup, and its back to the drawing board. He will try again inSept to get a qualifying time. He is very determined, so I have no doubt he will make the mark the next time around.

Monday May 14 was legs:
Squats - 5*6 at 25K each end

DB SLDL - 5*10,8,6,6,6 with 40lbs, 45,45,45,45

Leg Press - 4*5,5,4,4 AT 80k each side

Leg Curl - 4*4,8,6,6 at 35k, then 30,30,30

Standing calf - 3*12 at 200lbs

Tues May 15 Chest:
Incline BB Press - 5*6,6,6,4,4 at 7.5K each side

Flat press machine - 5*10,10,8,7,7 at 6plates, 8plates, 10,10,10

Decline Press machine - 5*10,6,6,6,5 at 20K, 25,25,25,25

Machine Fly - 5*10,6,6,5,5 at 25K, then 37.5,37.5,37.5,37.5

cardio- 30 min on the crosstrainer

Wed May 16 - Back
BB Row - 5*6,6,5,5,5 at 90lbs pre weighted bar
DB one arm row - 5*6,5,5,5,4 at 45lbs
Assisted pullups - 5*5,6,6,6,6 at 50, then 60 for last 4 sets
Reverse Grip pulldown - 5*6,6,6,6,5 at 90lbs
Shrugs - 3*15 at 45lbs

Cardio 30 min on the elliptical

Thurs May 17 - rest

Fri May 18 - Shoulders and arms
Machine Shoulder Press - 5*8,8,6,6,6 at 9plates
Plate raise - 5*6,5,5,5,5 at 15K plate
Side lateral - 5*6,5,5,5,5 at 20lbs
U\R row - 5*8,8,6,6,6 at 50lbs preweighted bar
Standing BB curl - 5*5,4,4,4,4 at 50lbs preweighted bar
Incline curl - 5*6,5,4,4,4 at 25lbs
VBar press down - 5*6 at 17K
Standing overhead ext - 5*6,6,5,5,5 at 35Lbs

Sat May 18 - ran 3 miles on the treadmill, followed by 30 min on the cross trainer

Today - FINALLY - I ran a 10K on the treadmill, fat burner program which is a series of inclines ranging from 3-5.5, at a steady speed of 5.5 miles per hour.

There you have it, folks. A whole week of updates!

Hibiscus09

05-21-2007, 05:45 AM

Great job!! :) You ran that 10K ten minutes faster than I ran the one and only 10K in which I participated. Never again. :D

ms_mac

05-21-2007, 07:09 AM

Great job!! :) You ran that 10K ten minutes faster than I ran the one and only 10K in which I participated. Never again. :D

Thanks, Hib, I remember when I first started running. I took me a full hour to run 4 miles!

Legs today

DB Squats
3*15 at 30lbs

DB SLDL
3*15 at 35lbs

Leg Curl
3*15 at 25K

Walking lunges
3*15 at 20lbs

Leg Ext
3*15 at 20K

Standing calf raise
3*15,12,12 at 180lbs

Then 30 min on the crosstrainer.

Its a holiday here in New Brunswick so instead of getting ready for work now, I am going to have a nap!

Happy Monday!

Gunn27

05-21-2007, 08:14 AM

Nice work Ms Mac. Enjoy that nap, you earned it! :)

mom24boys

05-21-2007, 05:13 PM

Ms. Mac you are amazing even preggo you put alot of us to shame.

kimsquit

05-21-2007, 06:22 PM

Well done MM!

Hey in addition to the workouts, shouldn't you be posting baby development updates? How about weekly tummy measurements?

:)

ms_mac

05-24-2007, 12:51 PM

Nice work Ms Mac. Enjoy that nap, you earned it! :)

Thanks Gunn - It was lovely to be able to nap!

Ms. Mac you are amazing even preggo you put alot of us to shame.

Haha! Thanks Mom!

Well done MM!

Hey in addition to the workouts, shouldn't you be posting baby development updates? How about weekly tummy measurements?

:)

Hahaha!!! Tummy is definitely growing! I feel like a big cow!

Okay Tues was chest:
DB Incline - 3*15 1st set 20lbs, next 2 sets 25lbs
DB Flat - 3*15 1st set 20lbs, next 2 sets 25lbs
Decline DB - 3*15 at 25lbs
Incline Fly - 3*15 at 20lbs

Cardio was - oh yeah - none today!

Wed was back day:
Pullups - 3*15 at 70lbs assisted
Reverse grip pulldown - 3*15 at 70lbs
Seated row - 3*15 at 30K
BB Row - 3*15 at 60lbs pre weighted bar
DB Shrugs - 3*15 at 45lbs

Cardio - 30 min on the elliptical

Tonight will be shoulders and possibly arms depending on how much time I have. Will report back later!

Hibiscus09

05-24-2007, 03:56 PM

I like Chris's idea!! How about progress photos of the growing belly??!!

Nice workouts, ms_mac!!

ms_mac

05-25-2007, 07:29 AM

I like Chris's idea!! How about progress photos of the growing belly??!!

Nice workouts, ms_mac!!

Belly pics....NOT A CHANCE! Sorry folks!

Another quick update:

Last night I did shoulders:

DB Press
3*15 at 20lbs

Front Plate raise
3*15,15,12 at 10K plate

Side DB Raise
3*15 at 15lbs

Upright Row
3*15 preweighted 30lbs bar

Today was arms and cardio:

Standing DB curl
3*15 at 20lbs

Incline curl
3*12,10,10 at 20lbs

Bodyweight dips
3*12,10,10

Rope Pressdown
3*15,12,10

Cardio was 30 min on the stairmaster.

I decided to take Mike's advise this week and do some high rep low weight stuff. I HATED IT! I did not look forward to my workouts nor did I enjoy them. I found myself rushing through it just to get them over with. I really do not like hig rep work. So next week its back to heavy weights, low reps for me. I will keep doing this as long as I still feel strong. Looking forward to next week already!

TGIF, my friends!

ms_mac

05-26-2007, 05:11 PM

I was supposed to take today off but I woke up this morning and it was beautiful outside. I was itching to get out for a nice leisurely run. So after my breakfast off I went. Ran an easy 4 miler - 38 min. Felt great! All the carbs I eat now seems to be agreeing with me. I have more energy than I know what to do with.

Just finished bbq'ing for supper. Mussels, shrimp skewers, baby potatoes and asparagus. Only thing missing was the wine! But it was yummy anyway.

Happy Saturday!

ms_mac

05-28-2007, 06:37 AM

Yesterday was a run day - ran 5 miles and walked one mile, then it was off to buy new running sneakers. Later in the day we went to my Mom and Dad's for a bbq. Well, I ate a whole heap of food that is not good for me, but it tasted sooooooooooo goooooooooooood! We had hot dogs ( and no one makes a better bbq hot dog than my Dad). So I ate 3 with all the fixings, then a pork chop, potato salad, cole slaw, Mom's home made rolls, and cake and ice cream for desert. I ate and ate until I could just not eat any more. Then I felt horribly guilty for eating 10, 000 calories. So around 9 last night it was off to the gym for more cardio - 30 min on the cross trainer and 20 min on the evil step mill. It looks like mucho cardio penance for me this week!

Today was legs:

BB Squats
4*6,6,6,5 at 25K each end of the bar

DB SLDL
4*6,6,6,5 at 45lbs db

Leg Press
4*8,8,8,6 at 65K each side

Leg Press Calf Press
4*10 each at 65K

Seated Leg Curl
4*8,8,7,6 at 30K

Walking Lunges
3*15 with 20lbs db

Cardio was 30 min on the elliptical. Iwill return tonight after work for another 30 min of cardio.

Chow for now!

kimsquit

05-28-2007, 07:43 AM

We had hot dogs ( and no one makes a better bbq hot dog than my Dad). So I ate 3 with all the fixings, then a pork chop, potato salad, cole slaw, Mom's home made rolls, and cake and ice cream for desert.

I guess my invite got lost in the mail :(

Glad you had a great weekend, cutie! You deserved a big feast for all your hard work!

~ Chris

ms_mac

05-30-2007, 01:04 PM

Went back Monday for another 30 min on the crosstrainer. Took Tues off totally, and today was chest, tris and cardio:

Incline Hammer machine
4*6 at 25Kplate

Flat Press Iso Lateral Machine
4*6,6,5,4 at 11 plates

Decline HAmmer machine
4*6 at 25Kplate

Incline fly
4*6 at 30lbs

Body weight dips
4*8,6,5,5

Over head Ext
4*6,6,6,5 at 35lbs

Cardio - 30 min on the stair master.

Will go back and do more cardio tonight as I missed yesterday.

Thats it!

mom24boys

05-30-2007, 01:07 PM

*waves* Hiya how are you and the belly bambino? :D

ms_mac

06-02-2007, 11:07 AM

*waves* Hiya how are you and the belly bambino? :D

Hey, Mom! The belly is growing! I now have a Bhudda Belly! LOL!

Okay, I have not been very good at posting regularly. My hubby got a shift change so he is now home at night and he hogs the computer!

Tues night I went back to the gym for another 30 min on the elliptical.

Thurs was back, bis and cardio:

Assisted pullups
4*6 at 60lbs

Reverse grip pulldown
4*5,4,6,6 at 90,90,80,80lbs

BB row
4*6,6,6,5 at 90lbs preweighted bar

One arm row
4*6,6,5,4 at 45lbs

Standing bb curl
4*6,5,5,4 at 50lbs preweighted bar

Incline curl
4*6,5,5,5 at 25lbs

Cardio was 30 min on the stairmaster

Friday was shoulder day:

DB Press
4*9,8,8,8 at 30lbs

Front plate raise
4*6 at 15K plate

Side raise
4*6,6,5,5 at 20lbs

Upright row
4*5,6,6,6 at 60, 50,50,50lbs preweighted bar

DB Shrugs
3*15 at 40 lbs

NO CARDIO today!

Today is Saturday and its a rest day for me. However I just finished about 2 hours worth of housework. So much for resting! LOL!

Til next time!

Hibiscus09

06-03-2007, 06:57 AM

Yay for your little belly! :D

Nice job on the workouts -- including the housework!! :)

ms_mac

06-03-2007, 06:21 PM

Yay for your little belly! :D

Nice job on the workouts -- including the housework!! :)

Hi Hibby! Great to see you back. Have I ever mentioned that I hate housework??

Ran a 10K today- 57:12. This bhudda belly is slowing me down. Oh well, still under an hour. I'll live with that! LOL!

Hope you all had a great weekend.

ms_mac

06-04-2007, 07:22 AM

Legs today:

BB Squats
4*8,6,6,6 - 25K each side

Leg Press
4*6 - 70K each side

SLDL
4*6,6,5,5 - 100lbs pre weighted bar

Seated Leg Curl
4*8 - 30K

Step ups
2*10 each leg holding 20lbs db

Standing calf raise
2*75 - both calf machines were in use so I just stood on a platform with my heels hanging off and did body weight calf raises

Cardio - 30 min on the crosstrainer.

Thats it for this rainy, dreary Monday.

ms_mac

06-05-2007, 12:52 PM

Chest and tris today:

Hammer incline press
4*6 at 25K

Flat press
4*5,6,6,6 at 11plates then dropped to 10 for remaining 3 sets

Hammer decline press
4*6 at 25K

Incline fly
4*6,6,6,5 at 30lbs

Rope press down
4*6 at 10K

Skulls
4*6 at bar plus 5k each end

Cardio - 20 min on the elliptical and 10 min on the treadmill at 15% incline and 3.5 mph

Thats it!

Gunn27

06-05-2007, 01:46 PM

Great to see you still working as hard as ever! You can keep the running part though, I don't miss it at all now that I've taken to more knee-friendly forms of cardio. :)

ms_mac

06-08-2007, 12:58 PM

Great to see you still working as hard as ever! You can keep the running part though, I don't miss it at all now that I've taken to more knee-friendly forms of cardio. :)

Thanks Gunn. I am really enjoying the fact that I can run a bit more now. Although I am not the fastest runner in the pack! HAHA

Okay folks, sorry for the lack of updates. With hubby home at night now,I don;t get my puter time!

Wed was a cardio only day - did 30 min treadmill run - fat burner program.

Thurs was back and tris and I don;t have my journal. I did 4 sets of 4 different exercises for back in the 6 rep range and 4 sets of 2 different exercises for tris in the 6-8 rep range. NO cardio.

Today was shoulders - again 4 sets of 4 exercises in the 6-10 rep range. No cardio again today.

Thats it for the week for me.

Happy Friday!

ChocoChick

06-08-2007, 01:13 PM

I haven't been here in forever and missed your big news. Congrats! When are you due?

ms_mac

06-08-2007, 07:02 PM

I haven't been here in forever and missed your big news. Congrats! When are you due?

Hey Elise, thanks for dropping in. I am due Aug 30. I still can't beleive it sometimes!

ms_mac

06-09-2007, 10:37 AM

I did my run today for 2 reasons: tomorrow we are going out of town for the day and leaving early in the morning, and tonight we are going out to dinner....a steakhouse that serves the best steak for miles around. I will be eating steak with all the fixings...loaded baked potato, mushrooms, onions and peppers, garlic bread, in season veggies and if room permits...chocolate cheesecake. So to make room I ran an 8 miler today. Pretty slow pace - 1 hour and 19 min. Thats a few seconds better than a 10 min mile. YAH! If I can keep up this pace as my belly grows I will be one happy fat lady!

ms_mac

06-14-2007, 04:13 PM

Sorry folks, looks like I am not too consistent any more. Daily updates have now become weekly.....I am slacking here! LOL

Anyway, here was my week:

Sun June 10 - rest day

Mon June 11 - cardio only 30 min on the cross trainer. Mondays are normally leg day but I was having some leg swelling and decided to just to cardio instead hoping to get rid of the swelling. No legs this week. OOPS!

Tues June 12 - Chest and tris:
Incline Iso_lateral machine Press
set 1 25K for 6
set 2 25K for 4
set 3 20K for 7
set 4 20K for 7

Flat Press Iso_lateral Machine
4 sets at 10 plates for 8,6,6,5

Decline Iso_lateral Machine Press
4 sets at 25K for 6,6,6,5

Flat DB Fly
4 sets at 30lbs for 6 each

Rope Press down
3 sets at 10K for 10,8,7

Standing BB ext
Set 1 bar only for 10
set 2 bar plus 2.5K either side for 8
set 3 bar plus 2.5K either side for 6

Cardio 15 min on the stepmill and 15 min on the crosstrainer

Wed June 13 - Back and Bi's
Assisted pullups
4 sets 60lbs assisted for 6 each

Reverse grip pulldown
4 sets at 90lbs for 6,6,6,5

Seated cable row
4 sets at 40K for 8,6,6,6

BB row
set 1 80lbs preweighted bar for 5
sets 2-4 70lbs preweighted bar for 6 each

Assisted chinups
sets 1-3 40lbs assisted for 6,6,5
set 4 50 lbs assisted for 6

Standing hammer curls
set 1 30lbs for 3
sets 2 and 3 25lbs for 8 each

Cardio - 30 min on the elliptical

Thurs June 14 Shoulders
Iso_lateral Machine Press
set 1 9 plates for 6
set 2 8 plates for 8
set 3 7 plates for 10
set 4 7 plates for 10

Scarecrows
3 sets at 10lbs for 10 each

Upright row
4 sets at 50lbs preweighted bar for 8,8,8,7

Shrugs on the press machine
set 1 50lbs for 15
set 2 60lbs for 15
set 3 60lbs for 15

Cardio - 35 min on the treadmill

Thats it for the week for me! Tomorrow and Sat will be rest days.

joed

06-14-2007, 11:42 PM

Hello 'lady-in-waiting', how are you? Hope all is going well.

ms_mac

06-17-2007, 06:45 PM

Hello 'lady-in-waiting', how are you? Hope all is going well.

Hey Joed! Thanks for visiting.

I ran or rather a combo of walk\slow jog for 8 miles today. Took 1 hour and 25 min. NOT GOOD! I am very dissappointed with this. I just couldn't do it today. I feel like my body is letting me down! I know I shouldn't feel like that, and that I should be happy that I can still move, but I was still feeling crappy after this.

Legs tomorrow. Lets hope tomorrow is a better workout day.

ms_mac

06-18-2007, 05:42 PM

Better workout today, although I am starting to lose a bit of strength now too. This doesn't bother me too much because as long as I can still lift I will be happy.

Legs today:

Squats ATG
set 1 bar only for 15
sets 2-4 bar plus 10K each side for 10 each

Leg Press
set 1 7 plates for 12
set 2 8 plates for 12
set 3 9 plates for 12
set 4 10 plates for 12
set 5 11 plates for 12
set 6 12 plates for 12
set 7 13 plates for 12
set 8 14 plates for 8

SLDL
3 sets at 80lbs preweighted bar for 10 each

Seated leg curl
4 sets at 30K for 8 each

Calf raise
body weight with heels hanging off a step 2 sets of 75

Thats it. No cardio today.

mom24boys

06-18-2007, 05:53 PM

ms_mac

06-20-2007, 05:42 PM

are you sure your gonna have a baby???LOL great job..your gonna be show ready the day after. :D

Hey Mom, yup, I'm sure its a baby.....the waddling is giving me away! I sure hope I can get show ready soon after...

Okay my journal is once again in the car so I'll try and remember what I did yesterday and today.

Yesterday was chest and tris:

Incline hammer Press
3 sets of 10 at 20K

Flat Iso_lateral Press
4 sets at 10plates for 8,8,6,5

Decline hammer press
4 sets of 6 at 25K

Incline DB Fly
4 sets of 6,6,6,5 at 30lbs

Overhead BB ext
3 sets of 8? I think....bar plus a 2.5K plate each end

Rope press
3 sets 8,8,6 at 10k

Cardio - 30 min on the crosstrainer

Today was back and bis'

Assisted pullups
4 sets of 6 at 60lbs

Reverse grip wide pulldown
2 sets at 90lbs fpr 6 each
2 sets at 80lbs for 6 each

Seated cable row
4 sets at 40K for 6 each

BB Row
4 sets at 70lbs for 8,8,7,6

Chinup assisted
I forget the weight - 3 sets for 8 each

Incline curl
3 sets at 25lbs for 6 each

Cardio - 35 min on the stairmaster.

Thats it. My gym is relocating so it will be closing next week until July 3. I have decided to take that time off rather than look for another gym for a week. I think I could use the break. I will do some cardio during that week, and I am running a 10K race on July 1st, but there will be no lifting .....tomorrow will be my last weight workout until July 3. I am actually looking forward to the rest. I haven't had a rest break since Sept, so I think its time!

TATA til my next update, folks!

StlBarbie

06-20-2007, 08:28 PM

Oh for GAWD SAKE .. you wear me out and I'm not pregnant and JUST READING IT!!!!! :eek:

JUST AMAZING AS ALWAYS BRICK CHICK!!!!!!! :)

ms_mac

06-21-2007, 03:00 PM

Oh for GAWD SAKE .. you wear me out and I'm not pregnant and JUST READING IT!!!!! :eek:

JUST AMAZING AS ALWAYS BRICK CHICK!!!!!!! :)

HAHA! You are woman of steel, Barb! I read your journal!

Shoulders today

DB Shoulder Press
3 sets of 15 at 20lbs

Scarecrows
3 sets of 10 at 10lbs

Up right row
3 sets 12,12,10 at 40lbs preweighted bar

Shrugs
3 sets at 15,15,12 at 70lbs with a chest press machine

Cardio 45 min on the treadmill.

Thats it!

kimsquit

06-21-2007, 03:07 PM

that baby is gonna pop out looking like this:

http://benfrank.net/blog/i/muscle_baby.jpg

ms_mac

06-23-2007, 06:16 PM

that baby is gonna pop out looking like this:

http://benfrank.net/blog/i/muscle_baby.jpg

Oh My God!!! I LOVE THIS!!! Too cute!

Hibiscus09

06-23-2007, 07:17 PM

Hey Mom, yup, I'm sure its a baby.....the waddling is giving me away! I sure hope I can get show ready soon after...

Okay my journal is once again in the car so I'll try and remember what I did yesterday and today.

Yesterday was chest and tris:

Incline hammer Press
3 sets of 10 at 20K

Flat Iso_lateral Press
4 sets at 10plates for 8,8,6,5

Decline hammer press
4 sets of 6 at 25K

Incline DB Fly
4 sets of 6,6,6,5 at 30lbs

Overhead BB ext
3 sets of 8? I think....bar plus a 2.5K plate each end

Rope press
3 sets 8,8,6 at 10k

Cardio - 30 min on the crosstrainer

Today was back and bis'

Assisted pullups
4 sets of 6 at 60lbs

Reverse grip wide pulldown
2 sets at 90lbs fpr 6 each
2 sets at 80lbs for 6 each

Seated cable row
4 sets at 40K for 6 each

BB Row
4 sets at 70lbs for 8,8,7,6

Chinup assisted
I forget the weight - 3 sets for 8 each

Incline curl
3 sets at 25lbs for 6 each

Cardio - 35 min on the stairmaster.

Thats it. My gym is relocating so it will be closing next week until July 3. I have decided to take that time off rather than look for another gym for a week. I think I could use the break. I will do some cardio during that week, and I am running a 10K race on July 1st, but there will be no lifting .....tomorrow will be my last weight workout until July 3. I am actually looking forward to the rest. I haven't had a rest break since Sept, so I think its time!

TATA til my next update, folks!

Wow!!! All I lifted when pregnant were hot fudge sundaes!! I wish you would show us hottie momma pics!! We love you both sans tummy and tummy!! :p I can't wait to see the fit baby!! :)

Enjoy your time off! I think it's time for a break also! :)

ms_mac

06-24-2007, 02:32 PM

Wow!!! All I lifted when pregnant were hot fudge sundaes!! I wish you would show us hottie momma pics!! We love you both sans tummy and tummy!! :p I can't wait to see the fit baby!! :)

Enjoy your time off! I think it's time for a break also! :)

My last 2 pregnancies were like that....I ate crap constantly! I just got back from my annual summer picnic for the place I work. Hubby and I got our picture taken so I'll post as soon as I get it.

Ran a 10K this morning....although I can't really call it running anymore. I normally - on my run days - do a 10\1 split - run 10 min walk 1 min for the entire distance. Last week that didn't happen....I gave up watching the clock and just walked \ran for the 8 miles. Today I had to do a 4\1 split. Took me 1 hour and 25 sec to complete a 10K. My slowest time ever.

Thats it for today!

ms_mac

06-26-2007, 05:51 PM

Yesterday and today I hit the gym for some cardio. The weight room is now closed but the cardio room is still open until tonight. Yesterday I did 30 min on the crosstrainer and 30 min on the bike. Today I did 30 min on the crosstrainer and 30 min on the treadmill walking on an incline at average speed of 3.8mph. Thats it for the rest of the week.

Hibiscus09

06-28-2007, 05:45 AM

ms_mac

07-01-2007, 10:07 AM

Nice job! You're reminding me of this lady who worked out at my first gym. She was pregnant with twins and was on the stairmaster when she went into labor. :D She had cute babies and was pre-baby size in no time!!

I sure hope I go back to pre baby size real quick.

So I ran a 10K race today for Canada Day, and I am very excited to report that this was really a run and I finished in exactly 58 min! I had a much better ran today than the past 2 Sundays. Not sure if its the excitement of a race that helped me out today, but whatever it was I am really pleased. The Fat Lady Can Still Run A 10K In Under 1 Hour! Yippee!

ChocoChick

07-01-2007, 10:19 AM

are you sure your gonna have a baby???LOL great job..your gonna be show ready the day after. :D

Bump!

You are lifting more pregnant than I do unpregnant! Way to go!!

Hibiscus09

07-01-2007, 10:22 AM

And you're running faster pregnant than I did not pregnant!! Woo-hoo!! Great job!! :)

ChocoChick

07-01-2007, 11:12 AM

Hmmm... maybe I need to get pregnant.

Not!!!!

:p

Practising is ok, though. ;)

ms_mac

07-02-2007, 02:03 PM

Bump!

You are lifting more pregnant than I do unpregnant! Way to go!!

And you're running faster pregnant than I did not pregnant!! Woo-hoo!! Great job!! :)

Hmmm... maybe I need to get pregnant.

Not!!!!

:p

Practising is ok, though. ;)

Thanks for the comments, DB and Hibby. You guys are way too nice!

So I haven't touched a weight since last Thurs. My gym reopens tommorow in a new location and I can't wait to get back to it. That being said I have revamped my whole workout routine for the next weeks, or until the baby comes, whichever happens first. LOL. I am going to do a 3 day split with cardio being on 2 or 3 of the off days. Its just a program I found posted in the workout programs thread. Here it is:

All sets in the 6-8 rep range:

Day 1 Legs

Squats (3 sets)
Leg press (3 sets)
Leg extension (2 sets)
Leg curl (3 sets)
Stiff leg deadlift (2 sets)
Standing calf raise (3 sets)
Seated calf raise (2 sets)

Day 2 Back/biceps

Good Mornings (3 sets)
Pullups (3 sets)
Barbell row (3 sets)
Dumbell row (2 sets)
Shrugs (3 sets)
Barbell curl (3 sets)
Dumbell incline curl (3 sets)
Hammer curl (2 sets)

Day 3 Chest/shoulders/triceps

Bench press (3 sets)
Incline dumbell press (3 sets)
Dips (2 sets)
Military press (3 sets)
Side laterals (2sets)
Rear laterals (2 sets)
Lying tricep extension/skullcrusher (3 sets)
Close grip bench press (3 sets)

Thoughts or comments, anyone?

ms_mac

07-03-2007, 05:56 PM

Workout 1 of my new split- legs:

BB squat - atg
3 sets of 8 each at bar plus 12.5k each side

Leg Press Iso_lateral machine
3 sets of 8 at 10 plates

Leg Ext
2 sets of 6 at 40K

Seated Leg Curl
3 sets of 6 at 32.5K

SLDL
2 sets 8,6 at 90lbs pre weighted bar

Calf Press
3 sets of 12 at 10 plates

Seated Calf raise
2 sets of 8 at 30K

Then 20 min of light cardio on the crosstrainer just to ease some the doms that I know I will feel tomorrow.

mom24boys

07-03-2007, 05:59 PM

still no baby? and didnt you mention belly pics? :p

kimsquit

07-03-2007, 06:02 PM

that looks like a great program ms mac - all that's missing are weighted kegels :p

keep up the good work, hot mama!

~ Chris

ms_mac

07-06-2007, 08:38 PM

still no baby? and didnt you mention belly pics? :p

Pics are coming....I should have them by next week. I promise I'll post as soon as I get them from the photographer.

that looks like a great program ms mac - all that's missing are weighted kegels :p

keep up the good work, hot mama!

~ Chris

Ah, thanks Chris! I sure don;t feel so hot these days.......the Buddha Belly is cramping my style! LOL

Okay I posted my leg workout from Tues and haven't had a chance to post anything else since then, so here it is:

Wed was a cardio day - ran about 5 miles.

Thurs was Back and Bi's:

Good Mornings
3 sets of 8 with 50lbs bar

Pullups assisted
3 sets of 8 at 70lbs

DB Row
3 sets of 8 with 30lbs db's

One arm row
2 sets of 6 with 35lbs

Shrugs
3 sets 8,7,6 with 50lbs db's

BB Curl
3 sets of 8 with 40lbs bar

Incline Curl
3 sets 8,8,6 at 20lbs

Hammer curls
2 sets of 6,5 at 25lbs

Finished with 20 min on the elliptical.

Today was chest,tri's and shoulders:

Bench Press
1 set of 8 with bar plus 5K plate each side
2 sets of 8,7 with bar plus 7.5K plate each side

Incline DB Press
3 sets 8,7,7 at 30lbs

Dips - bodyweight
2 sets of 5...Yuck!!!! I remember when I could get 3 sets for 12 reps ....Damn Buddha Belly!

DB Shoulder Press
3 sets 8,8,7 at 25lbs

Side lateral
2 sets of 8 at 15lbs db's

Bent over rear lateral
1 set of 8 with 15lbs db's
1 set of 8 with 20lbs db's

Skullcrushers
3 sets of 8 with a 15K plate

CGBP
1 set with bar plus 5K plate each end for 5
2 sets with bar only for 10 each

Finished again with 20 min on the stepmill.

Thats it for the week. I have developed a case of shin splits.......I have read pregnant women are susceptible to these.....not really sure why, but I guess I won't be running this weekend. I may do some form of cardio at the gym though....we'll see!

TGIF!

kimsquit

07-08-2007, 09:40 AM

hi ms mac!

how's that list of baby names coming along? :p

ms_mac

07-08-2007, 12:31 PM

hi ms mac!

how's that list of baby names coming along? :p

Hi Chris. Picking names has been a struggle. Hubby and I just can't agree on anything! Got anything to throw at me? Hubby brings home a list of names at least a couple of times a week that his co workers have come with, but so far none have been too appealing....

kimsquit

07-08-2007, 12:51 PM

Hi Chris. Picking names has been a struggle. Hubby and I just can't agree on anything! Got anything to throw at me? Hubby brings home a list of names at least a couple of times a week that his co workers have come with, but so far none have been too appealing....

I found that naming my kids after wealthy relatives worked well ;)

*chuckle*

I wanted to name son #2 Moses Xavier because Moses isn't common anymore and I thought it would be cool to have X as your middle initial. We almost named our daughter Prairie Dawn until we learned it was the name of a Seasame street character.

But other than the rich kinfolk idea, the only advice I can offer is to not choose a name that rhymes with anything rude - because kids are cruel. So no Huck the f*ck, Dirk the jerk, Annie's fanny or Britt's zits.

ms_mac

07-10-2007, 03:18 PM

I found that naming my kids after wealthy relatives worked well ;)

*chuckle*

I wanted to name son #2 Moses Xavier because Moses isn't common anymore and I thought it would be cool to have X as your middle initial. We almost named our daughter Prairie Dawn until we learned it was the name of a Seasame street character.

But other than the rich kinfolk idea, the only advice I can offer is to not choose a name that rhymes with anything rude - because kids are cruel. So no Huck the f*ck, Dirk the jerk, Annie's fanny or Britt's zits.

HAHA! I never thought of that!

Okay quick update and I left my book in the car so I'll try to remember:

Yesterday was legs:

BB squat
3 sets of 8,8,7 at 15K each side

Leg Press
3 sets of 12,10,8 - forget the weight

Leg Ext Iso Lateral
3 sets of 8 at 10K

SLDL
3 sets 8,8,6 at 90lbs pre weighted bar

Leg curl
2 sets 30K for 8 each

Skipped calves due to major shin splits! OUCH!

20 min on the cross trainer.

Today was cardio only - 30 min on the EFX

Thats it!

ms_mac

07-11-2007, 05:44 PM

Back and Bi's today:

Good Mornings
3*10 at 50lbs bar

Pullups assisted
2 sets at 60lbs for 6.5
1 set 70lbs for 8

BB row
3 * 8,8,6 at 70lbs bar

DB One arm row
2*8,6 at 35lbs

DB Curl
3*7,6,6 at 25lbs

Incline curl
3*8,8,6 at 20lbs

Hammer curls
1*5 at 25lbs
1*8 at 20lbs

20 min on the crosstrainer.

Noticing some strength decrease now.....DON"T LIKE IT! LOL!

ChocoChick

07-11-2007, 05:48 PM

Ms. Mac, you are amazing!

mom24boys

07-11-2007, 06:29 PM

Ms. Mac, you are amazing!

without a doubt!.how much longer?have you had ultra sounds..did you find out the sex?how the name chosing going?

ms_mac

07-12-2007, 06:56 PM

Ms. Mac, you are amazing!

without a doubt!.how much longer?have you had ultra sounds..did you find out the sex?how the name chosing going?

Thanks, girls! Mom, I have 7 weeks left. I've had 2 ultrasounds and the baby is growing nicely. I did not find out the sex, which seems to be a rare thing these days. I have no desire to know. I want to be surprised. As far as names go, hubby and I are still debating. Can't come with anything we agree on. This kid probably won;t have a name until its 2! LOL

Okay, when the alarm went off this morning, I got up and looked outside. It was a torrential downpour out there. So I crawled back into bed and snuggled up to hubby....as close as the bhudda belly would allow anyway.... and went back to sleep. So no workout today! It was supposed to be just a
cardio day anyway, so not big of a deal if I missed it. I just felt like being lazy today!

StlBarbie

07-13-2007, 02:12 PM

Just dropping in to see if the cyborg is GROWING??? :D

Have a great weekend .. so glad to see all is well!!! :)

ms_mac

07-13-2007, 05:44 PM

Just dropping in to see if the cyborg is GROWING??? :D

Have a great weekend .. so glad to see all is well!!! :)

Thanks Superwoman!

Today was chest\tris\shoulders:

Bench Press
3*8 at 7.5K each side

Incline DB press
3*8 at 30lbs

Dips
3*6,5,5 bodyweight

Shoulder Press
3*8 at 25lbs

Side lateral
2*8 at 15lbs

Bent over lateral
2*8 at 20lbs

Skull crushers
3*8 at 15Kplate

Pressdown with a vbar
1*8 at 12K
2*8 at 15K

Very strong workout today.....I wonder if it had anything to do with my late night craving for peanut butter...I ate half the jar!

Cardio - 30 min on the crosstrainer, 20 min on the stepmill.

Thats all!

ms_mac

07-15-2007, 05:56 PM

Yesterday was a rest day. Since the shins are still bothering me, I didn't run today. I went to the gym and did 30 min the crosstrainer, 30 min on the EFx and tried to do some walking on the treadmill but that wasn't working......too much pressure on the shins, so I called it a day. I am not liking the fact that I can't run because of this injury. By the time they are healed up I will really be too fat to run! HAHAH

Hope you all had a great weekend!

joed

07-15-2007, 05:59 PM

Only 7 wks left? Hard to believe. LOL at the buddha belly image. Hope all continues to go well.

ms_mac

07-17-2007, 12:55 PM

Only 7 wks left? Hard to believe. LOL at the buddha belly image. Hope all continues to go well.

Thanks, Joed!

Yesterday was a lazy day for me....no workout. Today was legs:

BB squat - 3*8 at bar plus 17.5
Leg Prss - 3*8 at 12 plates
Leg Press Calf Press - 3*10,8,8 at 12plates
Leg Ext - 2*8 at 12.5K
Leg Curl - 3*6 at 32.5K
SLDL - 2*6 at 100lbs bar
Seated Calf - 2 *8 at 30K

Followed by 20 min on the crosstrainer.

Thats all!

ms_mac

07-18-2007, 06:18 PM

Back and bi's today:

Good mornings
3*12 50lbs bar

Pullups assisted
1*6 60lbs
2*8 70lbs

Bent over DB row
3*6 35lbs db

One arm db row
2*8,6 35lbs db

BB shrugs
3*10 80lbs bar

BB curl
3*6 50lbs bar

Incline curl
3*8,8,6 20lbs db

20 min on the elliptical.

Til tomorrow!

someday

07-18-2007, 06:46 PM

Only 7 wks left? Hard to believe. LOL at the buddha belly image. Hope all continues to go well.

no way? i haven't popped into many journals lately.....but i didn't realize it had been that long!

how r u feeling?

ms_mac

07-19-2007, 06:36 PM

no way? i haven't popped into many journals lately.....but i didn't realize it had been that long!

how r u feeling?

Hey! Glad you stopped by. I am feeling great so far. Still lots of energy. I attribute this to all the carbs I eat now! HAHA!

Today was chest\tri's\shoulders:

Bench Press
3*8,6,6 8.75K plus bar

Incline DB Press
3*8,8,6 30lbs

Incline Fly
3*10 20lbs

Shoulder Press Machine Pres
1*8 6plates
2*6,5 7plates

Side lateral
2*8 15lbs

Bent over rear lateral
2*6 25lbs

VBar Pressdown
3*10,8,8 15K

Overhead Ext
3*6,6,5 30lbs

Then 20 min on the cross body machine.

ms_mac

07-20-2007, 03:16 PM

Cardio only today - did 40 min on the Cross body machine.

Thats it for today!

ms_mac

07-22-2007, 09:17 PM

Today is the first day I have been able to run since Canada Day. It was beautiful outside and it felt really good to get out in the fresh air for a nice easy run. It was a slow one though.....I ran a 5 miler, took me 54:14. I had to do a 5\1 split, but I didn't care. I just wanted to get in a nice run.

After that parents had a bbq\family reunion\baby shower (I HATE SHOWERS by the way and I refused to have one but did agree to a family get together as long as no foolish games, paper plate hats or a big fuss was made.) Anyway, I ate too much food, got way too many presents and had pixs of my belly taken more times than I can count! All in all a pretty good day.

Now some big news......The show I want to compete in is Nov 3, the New Brunswick Championship. So if the baby comes on time - Aug 30 - that leaves me exactly 8 weeks for contest prep. I have decided to go for it! I know this is really cutting it pretty close but I am prepared to really hunker down and work my butt off over that 8 weeks. Now if the baby is late...by even a couple of days....I will have to forego this one and maybe try for the Atlantic Provinces Comp in May. Wish me luck! Or better yet, pray this kid comes on time! LOL!

ms_mac

07-23-2007, 04:37 PM

Legs today:

BB Squats
3*6 at 20K each side plus bar

Leg Press
3*8 at 13 plates

Leg Ext Hammer Strength
2*8 at 15K

Leg Curl
3*8,6,6 at 32.5K

SLDL Db's
3*6 at 40lbs db

Leg Press Calf Press
3*8 at 13 plates

Standing calf raise wiht heels hanging off bench - bodyweight only
2*60

Cardio - 25 min on the crosstrainer.

Monday down!

ms_mac

07-25-2007, 12:54 PM

Yesterday was cardio only - 30 min on the elliptical

Today - back and bis'
good mornings - 3*12 at 50lbs
assisted pullups - 3*8,8,6 at 70lbs
bent over bb row - 3*6 at 70lbs
one arm row - 2*8,6 at 35lbs
db shrugs - 3*6,6,6 at 50lbs
BB curl - 3*6,6,5 at 50lbs
incline curl - 3*8,8,6 at 20lbs
hammer curls- 2*8,6 at 25lbs

Cardio - 20 min on the cross body machine

Bob45

07-25-2007, 12:57 PM

Your thread title caught my attention. Good workout!

ms_mac

07-27-2007, 02:11 PM

Your thread title caught my attention. Good workout!

Hahah! Thanks for visiting the fat lady's journal!

Yesterday was chest, shoulders and tri's:

DB Press
3*8 at 35lbs

Incline DB Press
3*6 at 30lbs

Incline DB Fly
3*8,8,6 at 25lbs

Shoulder Press Iso-lateral machine
3*8,8,6 at 7plates

Side lateral
2*10,8 at 15lbs

Bent over rear lateral
2*6 at 25lbs

VBar Press down
3*6 at 17K

Overhead ext
3*6,6,5 at 30lbs

I went out to supper with my mom later in the day and I ate a huge plate of steak, eggs, home fries and toast. MMMMMMM! After this I walked for an hour - about 4 miles I think.

Today is a rest day. And it is blazing hot here today. I have spent the day doing groceries, and more baby shopping. At least the malls are cool!

I forgot to mention that I ordered a jogging stroller online last week. Well it came today. I am so excited! I can't wait to try it out. I'll have to borrow a baby just so I can test it out! LOL!

mom24boys

07-27-2007, 04:51 PM

I am always amazed at you when I pop in here :)

StlBarbie

07-28-2007, 06:42 AM

WOMAN ~~~ YOU NEVER CEASE TO MAKE MY JAW HIT THE FLOOR!!! :eek:
Incredible WOs Ms Mac .. WOW!!! :)

ms_mac

07-29-2007, 10:00 AM

I am always amazed at you when I pop in here :)

WOMAN ~~~ YOU NEVER CEASE TO MAKE MY JAW HIT THE FLOOR!!! :eek:
Incredible WOs Ms Mac .. WOW!!! :)

Thanks Mom and Barbie. I just keep on keepin' on!

Today I ran a 5 miler. Took me 51:20, not too shabby for an 8 months pregnant fat lady!

ChocoChick

07-29-2007, 11:11 AM

Hi Maryann, it's any day now, isn't it?

ms_mac

07-29-2007, 12:55 PM

Hi Maryann, it's any day now, isn't it?

Aug 30....so about 41\2 weeks left.

ChocoChick

07-29-2007, 01:14 PM

Aug 30....so about 41\2 weeks left.

Oooh, that's my youngest daughter's birthday. :)

Hibiscus09

07-29-2007, 01:35 PM

Wow -- time is flying for me -- how about for you??!! :D

mom24boys

07-29-2007, 03:01 PM

bet ya its not going as fast for her LOL . Remeber how that last month just drags on. Are you others excited yet?
*Waves*

ms_mac

07-30-2007, 09:04 AM

Wow -- time is flying for me -- how about for you??!! :D

bet ya its not going as fast for her LOL . Remeber how that last month just drags on. Are you others excited yet?
*Waves*

Believe it or not, time is going by way too fast for me. I sometimes still can't believe I am actually having a baby in a few weeks!

Leg day today:

BB Squats
3*6 at 20K each side

Leg Press - Iso Lateral machine
3*6 at 14plates

Leg Press Calf Press
3*6 at 14plates

Leg Ext
2*6 at 40K

Seated leg curl
3*8,6,6 at 32.5K

SLDL
2*8,6 at 90lbs preweighted bar

Seated calf raise
2*8 at 30K

Cardio - 20 min on the cross body machine.

ms_mac

07-31-2007, 05:40 PM

Cardio only today - 30 min in the torture chamber ...AKA ....the stepmill!

ChocoChick

07-31-2007, 06:53 PM

You put us all to shame, Maryann!

ms_mac

08-02-2007, 06:25 PM

You put us all to shame, Maryann!

I wish! LOL! How's the workouts with your daughter going?

Yesterday I did chest\tris\shoulders:

Bench Press
3*6,8,8 7.5K each end plus bar

Incline db press
3*8 at 30lbs

Flat flies
2*12 at 20lbs

Shoulder Press Iso-lateral machine
3*8,8,6 at 7plates

Side lateral
2*10,8 at 15lbs

Rear bent over lateral
1*5 at 25lbs
1*8 at 20lbs

Vbar Press
3*6 at 17K

Overhead Ext
3*10,8,7 at 25 lbs

Then 30 min on the crosstrainer

Today was back and bi's:

Good mornings
3*12 at 50lbs bar

Pulldowns
3*8 at 80lbs

Bent over row
3*8 at 60lbs bar

one arm row
2*6 at 35lbs

DB Shrugs
3*8,6,6 at 50lbs

BB curl
3*8 at 40lbs bar

Incline curl
3*8,8,6 at 20lbs

Then 30 min on the cross body machine.

28 days to go! I sure hope this kid comes on time!

ms_mac

08-03-2007, 08:43 PM

Cardio only today - 15 min on the stepmill and 15 min on the stairmaster.

I think I will not be able to keep pb in the house anymore. I just ate about a half a jar! Once I opened it and got the spoon in there, I just couldn't stop! I just ate thousands of cals worth of fat! Looks like some extra cardio for me this weekend!

ms_mac

08-05-2007, 11:52 AM

The fat lady ran another 5 miles today.....and faster than last week to boot! YIPPEE!!! I finished in 49:36! Whats up with that????? Then I walked another mile just because I still was feeling great! Total cardio today - 1 hour 4 minutes. I think I have room for a pizza cheat!

Happy Sunday, folks!

ChocoChick

08-05-2007, 01:26 PM

You are unbelievable!

ms_mac

08-05-2007, 01:39 PM

http://mail.google.com/mail/?attid=0.4&disp=inline&view=att&th=114369ada44e599a

Here you go, guys. The big Bhudda belly!

ms_mac

08-05-2007, 01:42 PM

You are unbelievable!

Thanks, DB! I am feeling really strong these days and only a short time left. I have had a super easy pregnancy.

ChocoChick

08-05-2007, 02:37 PM

http://mail.google.com/mail/?attid=0.4&disp=inline&view=att&th=114369ada44e599a

Here you go, guys. The big Bhudda belly!

I can't open that - it's a link to the gmail sign-in page.

ms_mac

08-05-2007, 04:29 PM

I can't open that - it's a link to the gmail sign-in page.

Shoot, I tested it too before I posted it. I don't know how else to post it. Its too big to attach like I normally would and I can't resize it. Let me play with it and see what I can do.

StlBarbie

08-06-2007, 07:26 AM

MS MAC .. I am just in AWE!!!! :)
WOW ... I am not that active when I am NOT in my third trimester ... :p

So glad to see all is going so well .... :)

ms_mac

08-06-2007, 05:06 PM

MS MAC .. I am just in AWE!!!! :)
WOW ... I am not that active when I am NOT in my third trimester ... :p

So glad to see all is going so well .... :)

Hey Barb! Glad to see you. Thanks!

So I can't fix the pic that I tried to post yesterday. Being computer dumb I can't figure out how to create a link to it or resize it.....sorry!

Today was Leg Day..

DB Squats
3*6 40lbs

Leg Press
3*8 14 plates

Leg Ext
2*6 40K

Seated Leg curl
3*8,7,6 32.5K

SLDL
2*6 100lbs BB

Calf Press on the leg press machine
5*12 10 plates

cardio- 30 min on the elliptical.

Thats it for today.

ms_mac

08-07-2007, 08:35 AM

cardio only today - 30 min on the cross trainer and 30 min fast walk on the treadmill.

Today is my last offiicial day of work, then I am on mat leave! One whole year without having to work.....what a luxury that will be!

kimsquit

08-07-2007, 09:07 AM

I'm betting you'll spend most of that year in the gym :p

ChocoChick

08-07-2007, 09:11 AM

^^^ Who would be silly enough to take that bet. :confused:

ms_mac

08-07-2007, 09:31 AM

I'm betting you'll spend most of that year in the gym :p

^^^ Who would be silly enough to take that bet. :confused:

HAHAH! Thats the plan! This kid is gonna see the inside of a gym before its a week old! LOL! I finally get a workout partner!

ms_mac

08-08-2007, 07:00 AM

Chest, shoulders and Tri's:

Bench Press
3*10,10,8 at 7.5k PLATES

DB Incline Press
3*10,8,6 at 30lbs

Flat DB Fly
3*8,8,6 at 25lbs

Shoulder Press Iso-lateral machine
3*10,7,6 at 7 plates

Side Lateral
2*10 at 15lbs

Cable Upright Row
2*10 at 7 plates

V bar Press Down
2*6,4 at 17K
1*8 at 15K

Standing Overhead DB Ext
3*6 at 30lbs

Cardio - 30 min in the torture chamber. (Step Mill)

My first day of leisure! I think I'll have a nap!

ms_mac

08-08-2007, 07:00 AM

ms_mac

08-09-2007, 07:19 AM

Back and Bi's today:

Good mornings
3*12 50lbs bar

Pulldowns
1*6 at 90lbs
2*6 at 80lbs

Bent over rows
3*8,6,6 at 70 lbs

One arm DB Row
2*6 at 35lbs

DB Shrugs
3*8,6,6 at 50lbs

BB Curl
3*8 40lbs bar

Hammer curls
3*6,6,5 at 25lbs

That is all for today.

StlBarbie

08-09-2007, 06:24 PM

Just bopping in to make sure there have been no earlier arrivals of LITTLE MACS!!!!!!! :D

ms_mac

08-10-2007, 07:46 PM

Just bopping in to make sure there have been no earlier arrivals of LITTLE MACS!!!!!!! :D

Well.....funny you should that. Due to a minor complication I am booked for a C-section next Wed. Minor complication being the baby is in a breach position. I spent this morning in the hospital with the doctor trying to turn the baby, but it was not successful. So, the countdown is being shortened by a few days. Only 5 days to go now! 5 days from now I will be a mom for the 3rd time!

So now I have a question for all you moms out there who have had a c-section - how long was your recovery time? How long before you were back in the gym? I am still going to try for the Nov show....depending on how well I feel after delivery. I may be being unrealistic, but I still want to give it a shot.

Thoughts, anyone?

ms_mac

08-11-2007, 05:41 PM

Light Leg Workout today: No going to post the weights because they are really puny!

BB squats
3*15

Leg Press
3*15

Leg Ext 2*12

SLDL
2*15

Seated Leg Curl
3*15

Seated Calf raise
5*15

Cardio - 30 min on the elliptical.

ChocoChick

08-11-2007, 07:02 PM

ms_mac

08-12-2007, 07:11 AM

Hey Maryann. I have never had a c-section but my youngest turned breech about 3 weeks before I was supposed to deliver and didn't turn back until a few days before my due date. My doctor never tried to turn her, which I understand can hurt. Are they going to do another ultrasound to check your baby's position before the c-section?

Please post an update!

Hi Elise. I am scheduled for pre op on Tues so they will do an ultrasound then, however the doctor says its highly unlikely that the baby will turn now due to the location of the placenta. He did try to turn the baby, and I was told before he even started that it was only a 30% chance that this would work. And yes, it did hurt......IT REALLY HURT! But I was willing to take the pain if it meant avoiding surgery. Anyway I was already dilated when on Friday - about 3 cm - which is why the surgery was booked so early. I was really dissapointed that it has to happen this way. It just seems wrong.....that is not how a baby should be born. I know, sounds silly, but to me it just kind of takes the whole element of surprise away....know what I mean? But if thats the way it has to be, then I can live with it as long as everything is okay in the end.

On a more positive note.....

As you all know I usually do a long run on Sunday. I didn't run today, but I did walk. Took me one hour to walk 4 miles. Not too bad, I guess! This afternoon I am off to a diaper party\bbq that my best friend is having for us. Then I may go the gym and get in another lifting session. I would like to get all my lifting done for the week by Wed. Wish me luck!

Have a great weeked, folks!

ms_mac

08-13-2007, 10:17 AM

http://i11.tinypic.com/61y5cu8.jpg

This pic was taken at my parents house July 22 - about 8 months along.

ms_mac

08-13-2007, 12:29 PM

I did a light chest\tri\shoulder workout today. Once again not posting weights ....

Bench Press
3*15,12,8

Incline DB Press
3*15,12,12

Incline Fly
3*15,12,12

DB Shoulder Press
3*12,10,10

Side Lateral
2*12

Upright Row
2*12

Skull Crushers
2*15

Standing Overhead Ext
2*12

Cardio - 30 min on the Elliptical

Hibiscus09

08-13-2007, 12:39 PM

ChocoChick

08-13-2007, 12:42 PM

Wow - you look great! I was all stomach when I was pregnant. I got really tired of being asked "Are you having twins?" :eek:

Good luck and please post baby pics asap!! :)

ms_mac

08-14-2007, 07:01 PM

That sure is a tiny 8 months along belly. I was a whale!! :D You look so cute preggars!! (and strong -- of course!! :) )

I had a cesarean for both babies. Brittany weighed 9lbs, 2oz. and I was fully dilated -- she just wasn't coming out due to the big head and small opening. LOL I pushed for two hours squatting -- but she wasn't budging. All together I was in labor 10 hours before they finally did the c-section.

Little B was a planned cesarean -- no labor -- what a piece of cake delivery that was!! I was on the phone right after having a good time calling everyone to tell them baby news. I requested they not give me the medicine to put me to sleep afterwards for recovery. It is sooooo much easier to recuperate if they don't do that. I felt great!!

Anyhoo -- you'll be back at it in no time. It really isn't a difficult recovery with a c-section -- at least it wasn't to me. The scar is white now -- and I'm a pretty fair skinned chick -- it hardly shows up.

I've been told that some women are disappointed over having cesareans -- but really -- I didn't miss vaginal delivery any. :p Quite frankly, after laboring for 10 hours with Brittany I wouldn't have cared if they pulled her out of my nose as long as they got her out of there. With little B -- as I've said -- I was so pleasantly surprised at the ease of delivery.

The babies look purty from the get go also because their heads are elongated or smashed. :D

Hi Hib, thanks for sharing your experience. I feel much better knowing that its really not so bad. I am just worried about recovery time. I've been told no lifting anything over 10lbs for 4-6 weeks, no driving, etc. We'll see how I feel, though. I have never been one to follow doctors orders....

Wow - you look great! I was all stomach when I was pregnant. I got really tired of being asked "Are you having twins?" :eek:

Good luck and please post baby pics asap!! :)

Hi Elise. Thanks! I will post baby pics as soon as I can.

So, as of today, I have gained a total of 13 lbs for this baby! Here today.....gone tomorrow! LOL! I did work out today, too, so I got in all my lifting sessions.

Light back and bis:

Good mornings - 3*15
Pulldowns - 3*15
Bent over row - 3*15
One arm db row - 2*15
DB Shrugs - 3*15
Chin ups on the assist - 2*15
Incline curls - 2*15

Then I walked tonight - 4 miles in 1 hour. This was more of a stress relief than anything else. I am getting very nervous!

The next time I log in, I will have a new baby. I am still in shock sometimes at the fact that I am really having a baby!

ChocoChick

08-14-2007, 07:09 PM

Good luck! Sending prayers your way. :)

Hibiscus09

08-14-2007, 07:12 PM

The next time I log in, I will have a new baby. I am still in shock sometimes at the fact that I am really having a baby!

Awwww! I'm so happy for you! Give the baby a kiss for me. :)

ms_mac

08-17-2007, 03:52 PM

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!

Hibiscus09

08-17-2007, 03:53 PM

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!

Yay! I'm so excited for you!!! Congratulations!!!

What a pretty name! What are you going to call him?

Again -- I'm very happy for you!!! I can't wait to see photos!

mom24boys

08-18-2007, 05:39 PM

Congrats Maryann

Welcome Logan..oohhh I cant wait to see baby pics :)

BTW I love your hair that style and dark.

ms_mac

08-18-2007, 05:49 PM

Yay! I'm so excited for you!!! Congratulations!!!

What a pretty name! What are you going to call him?

Again -- I'm very happy for you!!! I can't wait to see photos!

Thanks Diane. We are calling him Logan.

Congrats Maryann

Welcome Logan..oohhh I cant wait to see baby pics :)

BTW I love your hair that style and dark.

Thanks Mom. Just waiting for my Dad to email the pics he took in the hospital. As soon as he does, I will share. Thanks about the hair.....I am needing a trim badly though!

I have to say so far Logan is a very good baby. He only cries when he is hungry and at bath time. HATES the bath! My girls are thrilled to death with their little brother and have him spoiled already. Hubby is proud as can be and has not stopped beaming. All is well in the Cleghorn household!

joed

08-18-2007, 06:06 PM

That is JUST TERRIFIC! Glad to hear mom and son are doing well.

ChocoChick

08-18-2007, 08:38 PM

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!

Woo Hoo!!! I am so happy for you! Yes, please post pics as soon as you can.

How are you feeling?

Tifflex

08-19-2007, 01:27 PM

Congratulations!

ms_mac

08-21-2007, 04:59 AM

http://i14.tinypic.com/4knuk29.jpg
http://tinypic.com/view.php?pic=63l6uyr

ms_mac

08-21-2007, 05:02 AM

http://i10.tinypic.com/63l6uyr

ms_mac

08-21-2007, 05:06 AM

Proud daddy!

http://i9.tinypic.com/4pf0mxi.jpg

ms_mac

08-21-2007, 05:10 AM

Proud Grampy

http://i14.tinypic.com/4yq07q9.jpg

ms_mac

08-21-2007, 05:15 AM

Proud Nanny and Grampy!

http://i11.tinypic.com/68016gz.jpg

jtroster

08-21-2007, 05:25 AM

Great pictures. Now its time to change the title of your journal. How about "Sleepless in NB"?

Hibiscus09

08-21-2007, 06:02 AM

Great pictures. Now its time to change the title of your journal. How about "Sleepless in NB"?

LOL! :D

I love the photos Mary Ann! (Is that how you spell your name? or is it one word? or is it with an "e"? Or is it something entirely different? LOL)

Logan is beautiful and everyone looks so happy welcoming him to the family. So sweet!

kimsquit

08-21-2007, 11:09 AM

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!

Congratulations Mommy Mac!

Good thing you didn't get the little pink dumbbells for him!

http://www.yogastudio.co.uk/dumbbell_2kg.jpg

~ Chris

ChocoChick

08-21-2007, 11:19 AM

What great pics! Dad looks so happy. :)

How are you doing?

ms_mac

08-21-2007, 05:38 PM

Great pictures. Now its time to change the title of your journal. How about "Sleepless in NB"?

Thanks for visiting Jt. Actually, I can't complain about lack of sleep yet. He sleeps all the time. And night feeding is hubby's job since he works nights and is just getting home at about the same time as Logan is ready to eat. Mommy is still getting sleep! WOHOO!

LOL! :D

I love the photos Mary Ann! (Is that how you spell your name? or is it one word? or is it with an "e"? Or is it something entirely different? LOL)

Logan is beautiful and everyone looks so happy welcoming him to the family. So sweet!

Hi Diane, my name is spelled Mary Anne. Logan is absolutely perfect and is going to be spoiled rotten!

Congratulations Mommy Mac!

Good thing you didn't get the little pink dumbbells for him!

http://www.yogastudio.co.uk/dumbbell_2kg.jpg

~ Chris

HAHA! I just need him to grow now, so he can lift with me.

What great pics! Dad looks so happy. :)

How are you doing?

Hi Elise. Dad is pretty taken with the baby. He has not stopped grinning since he arrived!

I am feeling really good. The bad news is I am not allowed to lift for 6 weeks. So thoughts of a Nov show are totally out of the question. But I'm okay with that now. I have other priorities right now. The only thing I am allowed to do is walking and light cardio. So this past Sunday we went to the park that we usually run at. Hubby ran and I walked, pushing the stroller with the baby and baby seat. I walked a total of 5 miles and it sure took a long time - 1 hour 33 min! But I didn't care. I felt like a million bucks just getting outside. Yesterday was a leisurely stroll to the mall and today we did another "exercise" walk. I am not quite sure how many miles it was but we walked for 1 hour 22 min. Hubby is going to clock the route that I took tonight for mileage. So thats what my workouts will look like for the next 6 weeks. I hope it goes by fast.....can't wait to get back to the gym.

mom24boys

08-21-2007, 05:44 PM

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

ChocoChick

08-21-2007, 05:47 PM

I am feeling really good. The bad news is I am not allowed to lift for 6 weeks. So thoughts of a Nov show are totally out of the question. But I'm okay with that now. I have other priorities right now. The only thing I am allowed to do is walking and light cardio. So this past Sunday we went to the park that we usually run at. Hubby ran and I walked, pushing the stroller with the baby and baby seat. I walked a total of 5 miles and it sure took a long time - 1 hour 33 min! But I didn't care. I felt like a million bucks just getting outside. Yesterday was a leisurely stroll to the mall and today we did another "exercise" walk. I am not quite sure how many miles it was but we walked for 1 hour 22 min. Hubby is going to clock the route that I took tonight for mileage. So thats what my workouts will look like for the next 6 weeks. I hope it goes by fast.....can't wait to get back to the gym.

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. ;)