180 Days To Victory! [Archive] - Page 5

Emma-Leigh

07-03-2006, 04:13 PM

My goal for today's race, or should I say "hope" was to finish in under 2 hours. Well, I am very proud to report that I finished in 1:59:53!!! YAHOO!!!! This is a personal best for me. And I realize it will probably not happen again any time soon as my aim is now to put on some weight which will slow me down some. I said to my hubby after the race that maybe I would stay light for a while. His response " You'll never be fast enough to win a race, but you have a very very good chance at winning a bb comp, so out on some damn weight! I had never thought of it like that before but that statement sure made a lot of sense. So nows its off to work on my quest for big muscles!! I am running another half in Aug but that will be all for this year.
Woo hoo!! :D

Congratulations on making it under 2 hrs! That is fantastic! :D

And your husband is a very smart man.. ;)

GREENFEATHER

07-03-2006, 04:21 PM

That's a hell of a job on the run!! I was supposed to be doing the 12 hours at the airport this weekend, but the rest of my team is slacking something fierce, lol!! Biking 12 hours by mtself just didn't seem all that appealing to me yesterday.

Good luck on the search for bigger muscles.

ms_mac

07-04-2006, 06:42 AM

Thanks Emma-Leigh and GF. I agree, biking 12 hours solo does not sound like fun!

Okay, leg day on the MG program and boy I am feeling it already:

Superset leg ext\leg press

Set 1 20 for 12\3 plates each side for 6
Set 2 20 for 12\2 plates for 8
Set 3 20 for 12\2plates for 8
Set 4 20 for 12\2 plates for 8

BB Squats
set 1 15K each side for 12
set 2 20K for 8
set 3 20k for 8
set 4 20K for 6
I was supposed to get 10 reps for the last 3 sets, so next time I will lower the weight a bit.

Straight Leg Dumbbell deadlift
4 sets at 40lbs for 12 each

Standing calf raise
3 sets at 200lbs for 8,8,10

Then I threw in some ab work:

Machine crunch
set 1 8 plates for 20
set 2 9 plates for 8
set 3 10 plates for 3, 9 plates for 3

Hanging leg raise
3 sets of 12

Thats it for today. No cardio on leg day!

jaguarr

07-04-2006, 09:18 AM

Awesome job on your run time, T3! For what it's worth, I think your hubby's got the inside track on this and I agree with his advice. I suspect you'll be glad you pursued the bodybuilding harder than the running when all is said and done. Workouts look great! Keep up the hard work!

jag

ms_mac

07-05-2006, 06:41 AM

Thanks Jag. I really think you are right. If I had to choose between running and bb I would choose bb hands down. But for now, I will continue to do both. I just need to make sure to eat enough and I am sure with my new bulk up menu that won't be a problem. LOL!

Today - workout 7 of MG

BB Chest Press
set 1 10K each side for 6
set 2 10k for 5
set 3 10k for 4
set 4 10k for 4

A little over ambitious on these - I should have done sets of 8,8,6,6.

Flat DB Fly
set 1 25 for 10
sets 2-4 30 for 8 each

bang on for these

DB side Raise
set 1 20 for 5
sets 2-3 15 for 12 each

should have been 3 sets of 10 here. Seems 20's are much too heavy and 15's a bit light. Any suggestions?

Seated DB Extension - triple drop set
Set 1
30 for 8
25 for 8
20 for 6

Set 2
30 for 5
25 for 5
20 for 5

single Arm DB curl - triple drop set
set 1
25 for 6
20 for 8
15 for 8

set 2
25 for 5
20 for 6
15 for 8

Cardio - 30 min on the EFX - interval program

Thats all for today!

ms_mac

07-07-2006, 07:34 PM

How did I get on page 2?

Okay, yesterday was a rest day. I had planned on doing some cardio but a last minute errand came up, so no cardio. I could have went to the gym after work ...............but I didn't want to! LoL!

Today was workout #8 of the MG program:

Single arm db row
set 1 40 for 10
set 2-4 45 for 6 each

Close grip seated cable row
set 1 80 for 10
set 2 90 for 8
set 3 90 for 6
set 4 90 for 6

Reverse db fly
3 sets at 20 for 12

Close grip bench press
set 1 2.5K each end for 8
sets 2-4 5k for 6 each

Barbell curl
set 1 30 for 8
sets 2-4 40 for 6 each

Did some cardio on the treadmill:
1\2 mile warm up
1\4 mile sprints for 21\2 miles

total distance ran 3 miles in about 25 min

ms_mac

07-09-2006, 04:47 PM

Long slow distance day...ran 12 miles at the park in 1 hour 55 min. I start my bulk up menu tomorrow and I am also starting a new supp....Labrada's Super Charge. I will continue with Sesamin and glutamine too. I sure hope this Supercharge does something since I get nothing out of creatine!

So I just finished my final cheat before "clean bulking" starts:

8 oz sirloin streak
big salad with fat free dressing
coleslaw

ms_mac

07-09-2006, 04:49 PM

Hibiscus09

07-09-2006, 05:21 PM

Are you going to keep running that much while bulking? :D Hope you've had a great weekend!

ms_mac

07-10-2006, 07:18 AM

Are you going to keep running that much while bulking? :D Hope you've had a great weekend!

Hi Hib, I am running another half marathon in Aug so I am keeping the Sunday run until then. I won't be so much cardio through the week though. My plan is to do 2 short runs - 1 speede interval run and one temp run , no more than 4 miles each, and then the LSD run. I have been given the okay from Evil Mike to do this so long as I keep my cals\carbs high.

Today was workout 10 of MG:

BB Chest Press
sets 1-3 10K each side for 6 each
set 4 10K for 5

DB Incline Press
set 1 30lbs for 10
sets 2-4 35lbs for 8 each

Seated DB Shoulder Press
set 1 20lbs for 12
sets 2-4 35lbs for 10 each

DB side raise
3 sets at 15lbs for 12 each

Tri press down\db incline curl superset
set 1 12 for 15\15 for 15
set 2 15 for 12\20 for 12
set 3 15 for 12\20 for 12
set 4 15 for 12\20 for 10

Then it was a brisk 15 min walk to the city market to buy a loaf of pumpernickel bread. Yummy!

Happy Monday, folks.

Emma-Leigh

07-10-2006, 04:43 PM

ms_mac

07-11-2006, 07:53 AM

:eek:

You get BREAD!

:eek:

WOoooo HOOOOoooOO!!!! Toast... Make some toast!! Ohhh... With gooey PB... So it goes all melty into the bread... And then add nutella too... Peanut butter and nutella.... All melty together... On hot toast...

ORRRR try it on banana bread.... Warm, gooey in the center, crusty of the outside steaming hot banana bread topped with PB and nutella... All melty and tasty and... **drool**.

:p

Workouts look good Ms_Mac! :) And you make sure you get those carbies in too! You've got mus-cles a growing to feed!!

Hahahah!! Yes I get bread, but not with all the gooey goodies on it!

Today was leg day on the MG program and it was a killer:

BB Squats
set 1 10 k each side for 15
set 2 15k each side for 12
sets 3-5 17.5 k each side for 10 each

Standing calf raise
set 1 190 lbs for 10
sets 2 and 3 200 lbs (the whole stack!) for 10 each

Leg ext - triple drop set

set 1 40 for 6, 30 for 6 20 for 6
set 2 40 for 6, 30 for 6, 20 for 6

The program calls for 10,10 and 8 1st set and 8,8,8 for 2nd set. I guess my quads are just not strong enough!!

Leg curl - triple drop set
set 1 30k for 10, 25k for 10, 20k for 8
set 2 30 for 8, 25 for 8, 20 for 8

Very wobbly after all this!

Then I threw in some ab work:

Hanging leg raise - 3 sets 20,15,15
oblique crunch holding 20lbs db in each hand - 3 sets of 20
ab crunch on the machine - ran the stack here so like this:
8 plates for 10
7 plates for 10
6 plates for 10
5 plates for 10
4 plates for 10
3 plates for 10
2 plates for 10
1 plate for 10

thats it for today! I HATE LEG DAY!!!

kimsquit

07-11-2006, 07:56 AM

hey cutie!

nice leg workout

(and nice legs too!)

:)

jaguarr

07-11-2006, 09:26 PM

I think *I* might be walking a little funny after just reading that leg workout! :eek: Nice work, T3!

jag

ms_mac

07-12-2006, 09:12 AM

Thanks, Chris. Your legs ain't so bad, either! LOL!
Hi Jag. Yup, legs are HURTING today!

Today - workout 11 of MG

One arm DB row
set 1 40lbs for 10
sets 2-4 45lbs for 6 each

Wide grip lat pulldown
set 1 80lbs for 8
set 2 90lbs for 8
set 3 100lbs for 6
set 4 100lbs for 5

db reverse fly
3 sets at 20lbs for 12 each

seated tri ext - triple drop set
set 1 30lbs for 8, 25 for 8, 20 for 8
set 2 30 for 6, 25 for 6, 20 for 6

single arm db curl - triple drop set
set 1 25 for 8, 20 for 8, 15 for 8
set 2 25 for 8, 20 for 8, 15 for 8 - really struggled to get the 8 on these...but I did it!

No cardio today.....legs just couldn't handle it!

ms_mac

07-12-2006, 10:13 AM

For your viewing pleasure - some more pics that my best friend took at my show. Feedback welcome....positive or negative.

<a href="http://www.picturetrail.com/uid5574994" target="_blank"><B>Visit My Trail</B></a>

Gunn27

07-12-2006, 12:40 PM

All positive here ms mac, you look great in these pics too! :)

kimsquit

07-12-2006, 01:01 PM

Awesome photos - thank you for sharing them with us!

I fixed your photo weblink for you ;)

This way to the Goddess (http://www.picturetrail.com/uid5574994" target="_blank)

:)

Flynn

07-12-2006, 01:13 PM

Wow Ms Mac! I couldn't agree more, you look great.

jaguarr

07-12-2006, 01:18 PM

Hubba hubba! :D

jag

ms_mac

07-13-2006, 06:11 PM

Thanks, everyone. My fav pic is the one of me and my 2 girls.....the one where we are all doing a "most muscular" pose! I think it is too cute.

Today was a running day:

1 mile at 7mph
1 mile at 7.5mph
2 miles at 8mph.

This was really a struggle since my quads are still sore from Tuesday's workout. Tomorrow is speed sprint day....should be interesting!

ms_mac

07-15-2006, 05:45 PM

I just realized I didn't post yesterday so here's how it went, workout 12 of MG:

Incline DB press
set 1 30lbs for 10
set 2 35lbs for 8
set 3 35lbs for 8
set 4 35lbs for 10

My plan was 40's for the last 2 sets, but I couldn't hoist them up. Oh well, it will come. I have only been able to get the 35's up for the last 2 workouts, so that is an improvement in itself!

Flat DB Fly
set 1 25lbs for 10
set 2 30lbs for 8
set 3 35lbs for 6
set 4 35lbs for 6

DB side raise
set 1 15lbs for 12
set 2 15lbs for 12
set 3 20lbs for 5

Close Grip Bench Press
set 1 5K each end for 8
set 2 5K for 6
set 3 5K for 6
set 4 5K for 4

These are still feeling very awkward, almost like one arm is way longer than the other. I think I may ditch these for skull crushers.

BarBell Curl
set 1 30lbs for 8
set 2 40lbs for 6
set 3 50lbs for 5
set 4 50lbs for 5

Then it was cardio - speed day:

0.25 mile warm up at 6.5mph
0.25 mile sprint at 9.5mph
0.25 mile recovery at 6.5
0.25 mile sprint 9.5
0.25 mile recovery 6.5
0.25 mile sprint 10
0.25 mile recovery 6.5
0.25 mile sprint 10
0.25 mile recovery
0.25 mile sprint 10.5
0.25 mile recovery 6.5
0.25 mile srint 10.5

Total of 3 miles. Thats it for Friday. Today,as is every Sat is a rest day.

Hope you're all having a great weekend!

ms_mac

07-16-2006, 04:52 PM

Long slow distance day - decided to give my body a break and only ran 8 miles today. Took 1:18 hours. I think I will do the same next week, and build back up to 12 miles.

Cheat meal today! Yipee! I ate turkey sausage with a bun, tabouille? greek salad, 2 shrimp skewers and a piece of McCains Delite double chocolate cake with Chapmans Simpy Lite Vanilla Bean ice cream. Oh.....some wine too.

Happy Sunday Y'all!

ms_mac

07-17-2006, 07:19 AM

Workout 14 of the MG program:

Wide Grip Lat Pulldown
set 1 80lbs for 8
set 2 90 for 8
set 3 100 for 6
set 4 100 for 6

Seated Close Grip Cable Row
set 1 80lbs for 10
set 2 90lbs for 8
set 3 90lbs for 6
set 4 90lbs for 6

Reverse bent over DB fly
set 1 25lbs for 12
set 2 25 for 12
set 3 25 for 10

Superset Tri pushdown\Incline DB Curl
set 1 12 for 15\15 for 15
set 2 15 for 12\20 for 12
set 3 15 for 12\20 for 12
set 4 15 for 12\20 for 10

Thats all!

Flynn

07-17-2006, 11:42 AM

Long slow distance day - decided to give my body a break and only ran 8 miles today.

8 miles is a break :eek:. I wish my body would allow me to run. Btw, nice looking workout...strong lat pulldowns.

ms_mac

07-18-2006, 06:32 AM

Thanks for stopping by Flynn.

Leg Day!

Leg Press
4 sets at 40K each end for 8 each

Leg Ext
4 sets at 20 for 12 each

These should have been supersets, but I did the first set, and by the time I was ready for the 2nd set, someone had the leg ext....both of them were in use, so no supersets

BB Squats
set 1 15K each end for 12
sets 2-4, 20K for 10,10,8

Straight Leg DB deadlift
4 sets at 45lbs each for 12,12,10,8

Calf raise
3 sets at 200lbs for 8,10,10

Thats it.

violetdays

07-18-2006, 08:52 AM

Your enthusiasm really show through in you pictures :) I like the pic with your daughters too.

someday

07-18-2006, 09:00 AM

Thanks, everyone. My fav pic is the one of me and my 2 girls.....the one where we are all doing a "most muscular" pose! I think it is too cute.

that one is too cute! you all look like sisters, not a mom with her two daughters!

love your hair... did you do it yourself? or did one of the girls do it?

i've only popped in once since your show i knew you'd be talking about all of your delicious treats you've been having after the show, but i'm so glad i didn't miss your pics! congrats again!!!!

ms_mac

07-19-2006, 06:47 PM

that one is too cute! you all look like sisters, not a mom with her two daughters!

love your hair... did you do it yourself? or did one of the girls do it?

i've only popped in once since your show i knew you'd be talking about all of your delicious treats you've been having after the show, but i'm so glad i didn't miss your pics! congrats again!!!!

Thanks Someday. No, I didn't do my hair, I went to my hairdresser. I love my hairdresser, she is always doing funky cool things with my hair! Yeah, about the treats...back to only 1 cheat meal a week. But I sure look forward to it!

Today was workout 15 on the MG program:

BB Bench press
set 1 5k each end for 8
sets 2-4 10K each end for 6 each

Flat DB fly
set 1 30lbs for 10
set 2 30lbs for 8
sets 3-4 35lbs for 6 each

DB Side raise
sets 1 and 2 15lbs for 12 each
set 3 20lbs for 6

Triple Drop Set - Tri ext
set 1 30 for 8, 25 for 8, 20 for 8
set 2 30 for 5, 25 for 5, 20 for 5

Triple Drop set - single arm db curl
sets 1 and 2 25 for 8, 20 for 8, 15 for 8

Thats it!

mom24boys

07-20-2006, 06:52 AM

Great job on the race ms. mac...and great pics.

ms_mac

07-20-2006, 06:45 PM

Great job on the race ms. mac...and great pics.

Thanks mom......speaking of race.....

This morning was my running day. Since it was so nice out at 6 am I went to the park instead of the treadmill.. I ran a fast and furious 4 miles......32 MIN!!! YAH BABY!

That was it for today.

ChocoChick

07-20-2006, 07:08 PM

Your girls are beautiful, Ms. Mac. :) And so are you!

ms_mac

07-21-2006, 07:26 AM

Your girls are beautiful, Ms. Mac. :) And so are you!

Thanks DB!

Today was workout 16 of the MG program:

One arm db row
set 1 40lbs for 10
sets 2-4 45lbs for 6 each

Close Grip seated cable row
set 1 80lbs for 10
sets 2-4 90lbs for 8 each

Reverse bent over db fly
3 sets at 25lbs for 12,10,8

Close Grip Bench press
4 sets at 5K each end for 8,6,6,6

These felt better today, not quite so awkward....

Barbell Curl
set 1 40lbs for 8
sets 2-4 50lbs for 6

After this I was scheduled to run sprints, but I was out of time and getting hungry! So I'll go back tonight after work for my sprints, or maybe not......we'll see!

Weighed in this morning with Evil Mike......up 0.5lbs from last week, and a total of 3 big pounds since show day!

Have a great weekend, my friends!

kimsquit

07-21-2006, 08:09 AM

nice workout ms mac!

Have a great weekend :)

~ chris

Gunn27

07-21-2006, 08:58 AM

Super job ms mac, I can't ever imagine doing sprints after a weight session. :eek:

Enjoy the weekend!

jaguarr

07-21-2006, 01:41 PM

I was just thinking, T3; I bet that you could have a Guinness now and again with this bulk you are doing. :D

jag

ms_mac

07-21-2006, 06:05 PM

I was just thinking, T3; I bet that you could have a Guinness now and again with this bulk you are doing. :D

jag

Oh yeah, Baby! I actually stopped on my way home tonight and picked up some Guinness.....in the freezer chilin' as we speak!

GREENFEATHER

07-21-2006, 06:21 PM

All I have to say about the pics is MMMMMMMMMMMMMMMMMMMMMM!! :D

ms_mac

07-23-2006, 04:37 PM

Ah, thanks, GF!

Yesterday - rest day

Today - run day - it was what I will call a triple threat run - basically I combined the LSD run with sprints and hills so here is how it went:

0.75 miles easy at 6.5 mph
0.25 niles sprint at 9.5mph
0.75 miles easy at 6.5
0.25 sprint at 9.5
0.75 easy
0.25 hill climb 10% 5.5 mph
0.75 easy
0.25 hill
0.75 easy
0.25 sprint 10mph
0.75 easy
0.25 sprint 10mph
0.75 easy
0.25 hill
0.75 easy
0.25 hill
0.75 easy
0.25 sprint 10

Thats it....total distance covered 9 miles in 85 min. Not too bad.

Then spent the rest of the day painting. Getting ready to out our house on the market so I will need to do some minor renovations. Started today with the bathroom. One more coat of paint before bed ...then that will be one room done.

I really hate painting but my good friend Guinness is helping!

Happy Sunday, guys!

ms_mac

07-24-2006, 01:55 PM

Workout 18...

BB Chest press
set 1 7.5k each end for 8
set 2 10K for 6
set 3 10K for 6
set 4 10K for 7 - pushed it here. almost didn't make it!

Incline db press
set 1 35lbs for 10
sets 2-4 30lbs for 12

I was scheduled to try the 40s for sets 2-4, but I couldn;t hoist them up. Tried a couple of times, no dice. So I drop to 35's.......coouldn't get those up either! What is up with that? I got em for the 1st set, and I did all sets last week with them. Why is hoisting them such a hit and miss thing? Urrrrrggggggg!

Seated shoulder db press
set 1 25lbs for 12
set 2 30 for 10
set 3 30 for 10
set 4 30 for 8

DB front raise - these were scheduled to be side raises, but for some reason I did front raise...no idea why I did that..
set 1 15 for 12
set 2 15 for 10
set 3 15 for 10

Tri press\incline curl supersets
set 1 12 for 15\15 for 15
set 2 15 for 12\20 for 12
set 3 15 for 12\20 for 12
set 4 17 for 12\20 for 12

Thats it for Monday!

Going to see Superman Returns tonight. It is really going to be a challenge to smell that popcorn and not eat any!

kimsquit

07-24-2006, 02:17 PM

Happy movie watching, ms mac!

I tried to escape the heat on Saturday by seeing an air-conditioned matinee of Pirates of the Carribean II and had to suffer through the popcorn smell as well. Are you sure that a little bag of the stuff wouldn't be okay?

~ chris

ms_mac

07-24-2006, 02:29 PM

kimsquit

07-24-2006, 02:45 PM

A little bag......NOPE! If I were to eat it, it would be a large barrell! Dripping with butter........

This is going to be torture.....I should have saved my cheat from yesterday. Oh well, I'll just bring my yogurt and almonds, stop at Tim's for a big coffee and I'll be good to go.

How are you feeling today?

Almonds are just as good *winks* Mmmmm....Tim's coffee...a double-double?

I'm hangin' in, thanks :) Only 26 more days to go!

~ chris

jaguarr

07-24-2006, 10:14 PM

Oh yeah, Baby! I actually stopped on my way home tonight and picked up some Guinness.....in the freezer chilin' as we speak!

Atta girl! :D Workouts are looking awesome, as always!

jag

ms_mac

07-25-2006, 06:54 AM

Almonds are just as good *winks* Mmmmm....Tim's coffee...a double-double?

I'm hangin' in, thanks :) Only 26 more days to go!

~ chris

I am not a fan of milk or cream, so I drink my coffee black, 2 sugar twin. No double-double for me.

ms_mac

07-25-2006, 06:59 AM

Atta girl! :D Workouts are looking awesome, as always!

jag

Thanks, Jag! Beer sure tasted good!

Leg day today:

BB Squats
set 1 15k each end for 15
set 2 17.5 for 12

sets 3- 5 20K for 10 each

Standing calf raise
3 sets at 200 for 10 each

Leg Ext - triple drop set
set 1 40 for 6, 30 for 6, 20 for 6
set 2 40 for 6,30 for 6, 20 for 6

Seated ham curl - triple drop set
set 1 35k for 6, 30 for 6, 25 for 6
set 2 35 for 5, 30 for 5, 25 for 6

Then I did some abs:

hanging leg raises - straight - 3 sets 15,15,12
Cable Oblique pull - 2 sets 15,10
ab machine - 2 sets 20,10

Thats it

ms_mac

07-26-2006, 06:26 PM

Workout 19

One arm db rows
set 1 40lbs for 10
set 2 45 for 8
set 3 45 for 6
set 4 45 for 6

Wide Grip Lat Pulldown
set 1 80lbs for 8
set 2 90lbs for 8
set 3 100lbs for 6
set 4 100lbs for 6

reverse db fly (incline bench)
3 sets of 12 with 20lbs

Tri ext - triple drop set
set 1 30 for 8\25 for 8\20 for 8
set 2 30 for 6\25 for 6\20 for 6

DB curl - triple drop set
set 1 30 for 3\25 for 8\20 for 8
set 2 30 for 3\25 for 8\20 for 8

I probably shouldn't have used the 30's for these as I was supposed to get 8 reps for each drop, but I had to try. The last time I tried the 30's (which was a looonngggg time ago) I could barely squeeze out 1. This time I got 3 SOLID reps. I felt really big and strong......10FT TALL AND BULLETPROOF!

Thats all folks!

ms_mac

07-27-2006, 06:35 PM

Running day today - I went to the gym after work and used the treadmill. I go there at 9:30pm and had exactly 30 min to run 4 miles.....I figure I'll run the 4 miles or whenever the powers that be kick me out, which ever comes first. Well, I ran the 4 miles in 31 minutes, and no one came to kick me out. Wohoo!

1 mile at 7mph
1 mile at 7.5
1 mile at 8
1 mile at 8.5.

Thats it!

mom24boys

07-28-2006, 05:31 AM

Have a great weekend ms. mac :)

Hibiscus09

07-28-2006, 06:19 AM

I felt really big and strong......10FT TALL AND BULLETPROOF!

Well, that's because you are! :D

I should just copy your workouts & I'd actually feel like I'm exercising again. Unfortunately, I would have a heart attack and die on running days. :eek:

Nice job!

ms_mac

07-29-2006, 06:14 PM

I forgot to post yesterday's workout so here it is:

Workout 20

Incline DB press
set 1 35 for 10
sets 2 - 4 35 for 10

I again tried the 40's on set 2, but just couldn;t lift them up. But I got all 4 sets with 35's this time!

Flat DB fly
set 1 30 for 10
set 2 35 for 8
set 3 35 for 6
set 4 35 for 6

SB Side raise
set 1 15 for 12
set 2 15 for 12
set 3 20 for 5.......grrrrr!

CGBP
set 1 5k each end for 8
set 2 7.5 for 6
set 3 7.5 for 5
set 4 7.5 for 5

BB Arm Curl
set 1 40 lbs preweighted bar for 8
sets 2-4 50lbs for 6

Thats all! I met with evil Mike before this workout. Weight was down 0.75 lbs, so I am now only allowed to do 1 short run and 1 long run per week...no other cardio. And he added some more carbs! YIPPEE!!!

Today was a rest day - although I worked all day then came home and did some painting. I have finished one hallway, the bathroom and the 1st coat in one of the bedrooms. I DON"T WANT TO PAINT ANYMORE!!! I really suck at painting, too. I wish there was an easier way....

Anyhoo.....have a great weekend.

Hibiscus09

07-29-2006, 07:39 PM

Nice workout, ms_mac! :) I've only painted one room -- Britt's. It had so much woodwork and I taped forever! It actually turned out pretty nicely, but it was a lot of work and I'm a perfectionist, so it drove me nutso. :p

ms_mac

07-30-2006, 07:15 AM

Hi Hib, yeah, I am about ready to give up and not do any more. I have to finish Blaine's room, but after that I think I'm done. I'll just give the rest of the house a good scrubbing and leave it at that.

Sunday run this morning. I got up early to try and beat the heat, but at 6 am it was very warm! Only ran 8 miles - plan was 12 but my legs just felt like bricks today.

mom24boys

07-31-2006, 06:36 AM

ms_mac

07-31-2006, 06:57 PM

just finished lots of painting here too..I dont minde the painting...it's the taping and prep that get me we have natural wood everywhere...looks nice but is a taping night mare..especially the crown molding.

Yeah, the molding is the worse. And whatever possessed me to paint a dark purple room white?????

Workout 22 of MG today:

Lat pulldown
sets 1 and 2 90lbs for 8 each
sets 3 and 4 100lbs for 6 each

Seated cable row
set 1 80 lbs for 10
set 2 90lbs for 8
sets 3 and 4 100lbs for 5 each

reverse db fly
3 sets at 20 for 12 each

Superset: tri pressdown\incline curl
set 1 15k for 15\15lbs for 15
set 2 17k for 10\20lbs for 12
set 3 17k for 8\20lbs for 12
set 4 17k for 8\20lbs for 12

Then I did some abs:
reverse crunch on a swiss ball - 2 sets 25,20
swiss ball crunch - 2 sets of 25
oblique weighted crunch - 2 sets 20,20 with a 30lbs db

Thats it!

jaguarr

08-01-2006, 09:52 AM

Nice looking workout, T3! Especially after all that painting. Why didn't you just invite some of your robot friends over to do it for you? :confused:

jag

Emma-Leigh

08-01-2006, 12:27 PM

Lat pulldown
sets 1 and 2 90lbs for 8 each
sets 3 and 4 100lbs for 6 each

Seated cable row
set 1 80 lbs for 10
set 2 90lbs for 8
sets 3 and 4 100lbs for 5 each

reverse db fly
3 sets at 20 for 12 each

Superset: tri pressdown\incline curl
set 1 15k for 15\15lbs for 15
set 2 17k for 10\20lbs for 12
set 3 17k for 8\20lbs for 12
set 4 17k for 8\20lbs for 12

Then I did some abs:
reverse crunch on a swiss ball - 2 sets 25,20
swiss ball crunch - 2 sets of 25
oblique weighted crunch - 2 sets 20,20 with a 30lbs db

Thats it!
That's it??!! :eek: Dear lord woman - you think you need to do MORE?! LOL!!

You really ARE T3!!! :D

How goes things in the mus-cle building department? Any major changes to be seen?

ms_mac

08-02-2006, 03:56 PM

Thanks, Jag. When ya comin' over to help??

Emma - the muscle growing is coming......very slowly! I am not seeing any changes but others have told me I am still looking "mean" so I think thats a good sign!

Yesterday was leg day:

Superset Leg ext\leg press
4 sets at 20\40 for 12\8 each

BB Squats
set 1 15K each end for 12
set 2 20K for 10
set 3 20K for 10
set 4 25K for 6

Straight leg dead lift
4 sets with a preweighted 90lbs bar for 12 each

seated calf raise
3 sets at 25K for 10 each

Today - workout 23 of MG

BB bench press
set 1 7.5k each end for 8
set 2 10K for 8
set 3 12.5k for 4
set 3 12.5k for 3

flat DB fly
set 1 30lbs for 10
set 2 35 for 8
set 3 35 for 8
set 4 35 for 6

DB side raise
3 sets at 15lbs for 12 each

Tri ext = triple drop set
set 1 30 for 8\25 for 8\20 for 8
set 2 30 for 8\25 for 5\20 for 5

DB curl - triple drop set
set 1 30 for 6\25 for 8\20 for 8
set 2 30 for 3\25 for 6\20 for 8

And I have some very exciting news! We finalized the details today - WE ARE BUILDING A HOUSE! Closing is Dec 11.....just in time for Xmas! Now the real fun starts......sell this house, pack, pick out colors and such for the new house.....It will be a busy few months for our household!

Original Poster

08-03-2006, 06:48 AM

Ms Mac,
You still growin in here ?

Awsome workout !

Just checking in on ya ;)

ms_mac

08-03-2006, 07:46 PM

Ms Mac,
You still growin in here ?

Awsome workout !

Just checking in on ya ;)

Yup, I'm still growin'. It is a very slow process, though! Thanks for checking in, Chi.

I had exactly 20 min tonight to get my cardio in so here is how it went:

2 min at 6.5mph
1 min at 10mph
1.5 min at 6.5
1 min at 10
1.5 min 6.5
1 min 10
1.5 min 6.5
1 min 10
1.5 min 6.5
1 min 10.5
1.5 min 6.5
1 min 10.5
1.5 min 6.5
1 min 11
2 min 6.5

20 min total, 2.6 miles.

Hibiscus09

08-03-2006, 07:48 PM

You can sprint 11mph? :eek: Woo-hoo! LOL

ms_mac

08-04-2006, 06:33 AM

You can sprint 11mph? :eek: Woo-hoo! LOL

Yeah, notice it was only 1 sprint at 11.....and it was a killer! Slowest 60 sec ever!

Today - workout 24

One arm row
set 1 40lbs for 10
set 2 45 for 8
set 3 45 for 6
set 4 45 for 6

Seated cable row
set 1 80 for 10
set 2 90 for 8
set 3 100 for 6
set 4 100 for 5

Reverse bent over fly
3 sets at 25 for 12,10,10

Close grip bench press
set 1 5K for 10
sets 2-4 7.5k for 6 each

BB curl
set 1 40lbs preweighted bar for 8
sets 2-4 50lbs for 6 each

Thats it for today. Today was also weigh in day. Back up to 121......I keep swinging between 120 and 121....I feel like I am making no progress! More carbs have been added again pre and post workout for now. We'll see what next week brings!

Have a great weekend!

Emma-Leigh

08-04-2006, 02:48 PM

I am sure you still are making progress - sometimes it just takes a few weeks for the scales to catch up. ;)

And just think - Yay for more food! :D

ms_mac

08-06-2006, 09:22 AM

I am sure you still are making progress - sometimes it just takes a few weeks for the scales to catch up. ;)

And just think - Yay for more food! :D

I hope you're right, Emma-Leigh. I am eating tons of food now and every week Mike keeps adding more. He is trying to get me to 135 lbs then cut from there for next year's comp. I am hoping to come in at around the 122 mark, and bf about 6-7%. We'll see!

I ran today - 12 miles. Well, I ran about 9 and walked the rest of the way as I got a horrible cramp in my calf and no amount of stretching was helping. Next Sun is Marathon By The Sea and I will again be running a half. I am hoping to break 2 hours again. But if I don't I won't be too upset. As long as I finish, right?

Hope everyone's having a great Sunday. Its a long weekend here and I have decided to just relax this weekend. NO PAINTING!

Emma-Leigh

08-07-2006, 01:40 AM

I hope you're right, Emma-Leigh. I am eating tons of food now and every week Mike keeps adding more. He is trying to get me to 135 lbs then cut from there for next year's comp. I am hoping to come in at around the 122 mark, and bf about 6-7%. We'll see!

I ran today - 12 miles. Well, I ran about 9 and walked the rest of the way as I got a horrible cramp in my calf and no amount of stretching was helping. Next Sun is Marathon By The Sea and I will again be running a half. I am hoping to break 2 hours again. But if I don't I won't be too upset. As long as I finish, right?

Hope everyone's having a great Sunday. Its a long weekend here and I have decided to just relax this weekend. NO PAINTING!
LOL - Or, you know - it could be the fact that you are running 12 miles!!

:p

fire

08-07-2006, 02:37 AM

I ran 12 miles once and did so in the woods over branches, loose gravel and even hills and I did it in world record time. Luckily the bear gave out at 11 and 3/4 miles.

ms_mac

08-07-2006, 07:17 AM

Emma - yeah, I ran 12 miles, but I am also consuming even more calories on long run days.

Fire - Good to hear from you. Where have you been???

Today - workout 26

BB Bench Press
set 1 10K each end for 8
set 2 10K for 8
set 3 12.5K for 3 - ouch!
set 4 12.5K for 3 - double ouch!

Incline DB Press
4 sets at 35lbs for 10 each

Once again tried the 40's - no go!

Seated Shoulder Press
set 1 25lbs for 12
sets 2-4 30lbs for 10 each

side raise
3 sets at 15lbs for 12 each

Tri press\incline curl superset

set 1 15K for 15\20lbs for 15
set 2 17k for 8\25lbs for 8
set 3 17k for 7\25lbs for 8
set 4 17k for 6\25lbs for 6

ms_mac

08-08-2006, 06:19 PM

Today was a rest day for me. I normally do legs on Tues, but since I am running a half this Sunday, I want to keep the legs fresh for that. This was a very tough decision for me because as you all know I JUST LOVE LEG DAY..............NOT!!!!

ms_mac

08-09-2006, 08:56 AM

Workout 27 of MG.....not many more to go on this program. What shall I do next??

One arm row
set 1 40lbs for 10
set 2 45 for 8
set 3 45 for 7
set 4 45 for 6

Lat Pulldown
set 1 90 for 8
set 2 100 for 6
set 3 100 for 6
set 4 100 for 6

DB reverse fly
3 sets at 20lbs for 12 each

Tri Ext - triple drop set
set 1 30 for 8\25 for 8\20for 8
set 2 30 for 6\25 for 6\20 for 6

DB curl
set 1 30 for 5\25 for 8\20 for 8
set 2 30 for 3\25 for 5\20 for 5

Thats all for today!

ms_mac

08-11-2006, 05:21 PM

Yesterday was a short run day - I thought I already posted this, but I don't see it??? Anyway ran 1 mile at 7mph, 1 mile at 7.5mph and 1 mile at 8 mph. Total time 24 min.

Today - workout 28

Incline DB Press
4 sets at 35 for 10 each - tried the 40's again today for the last set....once agin, no go! When , oh when, will I be able to get those damn 40 pounders up???

Flat DB fly
set 1 30 for 10
set 2 35 for 8
set 3 35 for 7
set 4 35 for 7

DB side raise
3 sets at 15 for 12 each - seems 15 is too lite and 20 is too heavy. I wish there was an in between!

Close grip bench press
set 1 7.5k each end for 8
set 2 10K for 3
set 3 10k for 3
set 4 10k for 2
I guess I should have stuck with 7.5 for all sets...

BB Curl
set 1 preweighted 40lb bar for 8
set 2 preweighted 50lb bar for 6
set 3 preweighted 50lb bar for 6
set 4 preweighted 60lb bar for 2......had to try!

Thats it.

Emma-Leigh

08-12-2006, 07:57 PM

ms_mac

08-13-2006, 03:32 PM

So I ran the half today and I am still amazed. I finished in 1:57:37! I am so ecstatic over this! Especially since I wiped out at mile 1......got all kinds of scrapes and bruises, however I didn;t feel the pain until it was all over. Now myarm is throbbling, my hip hurts and my foot has a nasty bruise. BUT I STILL GOT A NEW PERSONAL BEST!!!!

Now that my bragging is out of the way........after my meeting with Mike Friday morning, he has forbid to run any more long distance races. My orders now are no more than 6 miles for a long run...preferably only 4, and I can still do a short run per week. I am to do no more than 1 hour of cardio a week, so if I continue with the long run (6miles) that will be my one hour. Reason for this ...no gain at all when I weighed in, despite the fact that my cals are now in around the 3000 mark. So I guess now I have to play by his rules!

Happy Sunday everyone!

kimsquit

08-13-2006, 09:10 PM

Way to go, Ms Mac! No one can ever accuse you of being soft on yourself - you're one determined woman!

I think Mike's advice is best if you're serious about putting some size on before your next competition

:)

~ chris

Hibiscus09

08-14-2006, 03:29 AM

Well, firstly,

So I ran the half today and I am still amazed. I finished in 1:57:37! I am so ecstatic over this! Especially since I wiped out at mile 1......got all kinds of scrapes and bruises, however I didn;t feel the pain until it was all over. Now myarm is throbbling, my hip hurts and my foot has a nasty bruise. BUT I STILL GOT A NEW PERSONAL BEST!!!!

Very cool!! That's a fantastic time & to wipe out at mile 1 and still do that is impressive! Way to pick yourself up and keep on going!

And, secondly,

My orders now are no more than 6 miles for a long run...preferably only 4, and I can still do a short run per week. I am to do no more than 1 hour of cardio a week, so if I continue with the long run (6miles) that will be my one hour.

Yay for Mike! :D Listen to him! I know it's hard to make choices like that when you obviously love running (and are great at it) -- but, it's obvious you love bodybuilding also. With all the hard work you do, your body is bound to put on some size as you stop doing so much cardio.

Good luck to you!

And YAY again! :D

ms_mac

08-14-2006, 05:38 PM

Thanks Chris and Hibby. I really do luv bodybuilding more than running. I thought maybe if I ate enough that I could continue the 2, but not so. So I will continue on my quest to be BIG!!!

Today - workout 30 - this is my last week on this program. I am really debating taking next week off, I know I should, but I keep thinking that I should save the break for Dec when we will be moving. Decisions, decisions...

Wide Grip lat pulldown
set 1 90 for 10
set 2 90 for 10
set 3 100 for 8
set 4 100 for 6

Seated cable row
set 1 80 for 12
set 2 90 for 10
set 3 90 for 8
set 4 90 for 8

reverse db fly
set 1 20 for 12
set 2 15 for 15
set 3 15 for 15

Tri press \incline curl superset
set 1 12k for 20\15lbs for 20
set 2 15K for 15\20lbs for 15
set 3 15K for 12\20lbs for 15
set 4 15k for 10\20lbs for 15

That was it for today!

ms_mac

08-15-2006, 06:47 AM

Leg day today:

Leg ext\Leg press superset
4 sets 20 for 15\40k each end for 10 for all 4 sets

Squats
set 1 15K each end for 15
sets 2-4 20K each end for 12 each

SLDL
4 sets at 90 lbs preweighted bar for 15,15,15,12

Standing calf raise
3 sets at 200lbs for 10 each

And then I had to walk up 2 flights of stairs to escape the gym. Very shaky!

mom24boys

08-15-2006, 07:30 AM

HIyas ms mac..catching up on my reading :) congrats on your time.

ms_mac

08-16-2006, 07:57 AM

Thanks for stopping by, Mom. How you making out with Maximum Growth?

Speaking of - workout 31 today

Chest Press
set 1 7.5K each end for 10
set 2 7.5 for 10
set 3 10 for 8
set 4 10 for 8

Flat DB Fly
4 sets 30lbs for 12,10,10,10

DB Side raise
3 sets at 15lbs for 15 each

Standing Tri Ext - triple drop set
set 1 25 for 10\20 for 10\15 for 10
set 2 25 for 10\20 for 10\15 for 10

DB Curl - triple drop set
set 1 25 for 10\20 for 10\15 for 10
set 2 25 for 8\20 for 8\15 for 10

That is all!

ms_mac

08-17-2006, 06:50 PM

Rest day for moi today. Actually slept in til 9 am! Then I just spent the morning relaxing with hubby and the girls - it was one of those rare days when we were all home together. I should have been painting, or cleaning, or something but I just didn't want to. We all hung out on the deck since it was so nice out. Then before I knew it, it was time for work. I wish I didn;t have to work for a living! LOL!

jaguarr

08-17-2006, 07:30 PM

You are awesome. Make a note of it. That is all. :)

jag

ms_mac

08-18-2006, 07:04 PM

You are awesome. Make a note of it. That is all. :)

jag

Ah, thanks, Jag.....not sure where that came from, but I'll take it!

Last workout of Maximum Growth today. Here's how it went:

One arm db rows
set 1 35lbs for 12
sets 2-4 40lbs for 10 each

Seated cable row
set 1 80lbs for 12
set 2 90lbs for 10
set 3 90 for 8
set 4 90 for 8

Reverse db fly
3 sets at 15 for 15 each

Close Grip Bench Press
set 1 5K each end of the bar for 10
sets 2-4 7.5 for 8 each

BB Curl
set 1 40lbs preweighted bar for 8
set 2 50lbs for 7
set 3 50lbs for 6
set 4 50lbs for 6

Mike gave me a new program to follow starting Monday. It goes in 2 week cycles....a periodization type of program. Haven't had a chance to look it over yet, so I will do that in a few minutes. And I GAINED 1 POUND! Yippee!

Happy Friday my friends!

Emma-Leigh

08-18-2006, 07:33 PM

Ah, thanks, Jag.....not sure where that came from, but I'll take it!

Last workout of Maximum Growth today. Here's how it went:

One arm db rows
set 1 35lbs for 12
sets 2-4 40lbs for 10 each

Seated cable row
set 1 80lbs for 12
set 2 90lbs for 10
set 3 90 for 8
set 4 90 for 8

Reverse db fly
3 sets at 15 for 15 each

Close Grip Bench Press
set 1 5K each end of the bar for 10
sets 2-4 7.5 for 8 each

BB Curl
set 1 40lbs preweighted bar for 8
set 2 50lbs for 7
set 3 50lbs for 6
set 4 50lbs for 6

Mike gave me a new program to follow starting Monday. It goes in 2 week cycles....a periodization type of program. Haven't had a chance to look it over yet, so I will do that in a few minutes. And I GAINED 1 POUND! Yippee!

Happy Friday my friends!
:D Yay for a pound!! :D

Hibiscus09

08-18-2006, 08:43 PM

Double Yay! :D :D

ms_mac

08-20-2006, 11:22 AM

Run day today....but I was a good girl and did what I was told. Ran 6 miles ....2 miles at 7mph, 2 miles at 7.5mph, 1 mile at 8mph and 1 mile at 8.5 mph. Total time - 49:05. This is the only cardio I have done all week. I hope you're all proud of me! LOL!

Gunn27

08-20-2006, 03:49 PM

Well done on reducing the cardio! Heck, 6 miles probably felt like a quick sprint for you. :)

jaguarr

08-20-2006, 07:32 PM

LOL! ONLY 6 miles, she says. :eek:

jag

ms_mac

08-21-2006, 06:19 AM

Well today is workout 1, week 1 of my new 5 week periodization program - started off with .........LEGS!!!!

Leg Ext - plan is 2*20, 2*12
set 1 20k for 20
set 2 20k for 20
set 3 30k for 12
set 4 30k for 10

Leg Press - plan is 2*12
set 1 40K each side for 12
set 2 40K each side for 12

Squats - plan is 2*12
set 1 20K each side for 12
set 2 20K each side for 10

Walking lunges - plan is 2*15-20
set 1 holding 20lbs db for 15 each leg
set 2 holding 20lbs db for 15 each leg

Deadlift - plan is 4*12
set 1 100lbs preweighted bar for 12
set 2 100lbs preweighted bar for 10
set 3 90lbs preweighted bar for 10
set 4 90lbs preweighted bar for 10

Seated Leg Curl - plan is 4*12
set 1 30k for 12
set 2 30k for 12
set 3 30k for 10
set 4 30k for 10

Hooray! Leg day over!

Gunn27

08-21-2006, 06:54 AM

Hey, there's a workout to stimulate some growth!! Nicely done, I'm looking forward to following this program.

kimsquit

08-21-2006, 01:24 PM

Holy Crap! :eek: With that workout, you're clearly on the road to growth!

:D

~ Chris

ms_mac

08-21-2006, 06:01 PM

Thanks, Gunn and Chris. I have a sneaky suspicion I will be walking strange in the morning. I have been sore all day and the soreness for me usually gets worse the next 2 days. But I just keep telling myself all the pain will be worth it next year!

Hibiscus09

08-21-2006, 06:16 PM

Very nicely done, ms_mac! :)

Emma-Leigh

08-22-2006, 01:29 AM

:eek:

I want to throw up just LOOKING at that!! :p

ms_mac

08-22-2006, 07:20 AM

Thanks Hib and Emma. I really think Mike is trying to kill me! Here is this morning's torture:

Workout 2 week 1 - Shoulders\tri's\calves

Front BB Press - plan is 2*15, 3*10
set 1 bar only for 15
set 2 bar only for 12
set 3 bar only for 10
set 4 bar only for 10
set 5 bar only for 10

Front DB raise - plan is 3*10-12
3 sets at 15 for 12 each

Side DB Raise - plan is 3*12
3 sets at 15 for 12 each

Upright row - plan 3*8-12
3 sets bar only for 12 each

Standing Ext with an EZ Bar -plan is 3*15
set 1 bar plus 2.5K each end for 15
set 2 bar plus 2.5 for 11
set 3 bar plus 2.5 for 8

Dips - plan is 2*10-12
2 sets body weight only for 10 each

DB Ext - plan is 3*8-12
set 1 25 for 10
set 2 25 for 8
set 3 25 for 8

One arm Ext - plan is 2*12
2 sets with 10lbs ( can yousay PINK DUMBBELLS!!!!!) for 12 each

Standing calf raise - plan is 3*15
3 sets at 180 for 15 each

Seated calf raise - plan is 2*12
2 sets at 20K each end for 12 each

EXHAUSTED!

Gunn27

08-22-2006, 08:06 AM

EXHAUSTED!Me too! And all I did was read it. :eek:

Hibiscus09

08-22-2006, 09:11 AM

Me three! :)

ms_mac

08-23-2006, 06:24 PM

Thought I'd post a link of some pics taken at the marathon that I ran a couple of weeks ago.

Here you go, folks!

http://www.brightroom.com/go.asp?13262688

Now that is out of the way, I did a short run this morning. Ran only 3 miles. Then after breakfast my mom, my aunt, my girls and I drove to Calais for the day. Went to Marden's, Walmart and Shop'N'Save. And I ate junk all day! Homemade rolls from the Red Rooster, then a pistachio muffin at the Shp'N'Save. Then we all went out for supper before heading back home. I had an omelette with all the fixings, home fries, toast dripping with butter and a piece of chocolate cake that the 5 of us shared. I AM SO FULL! But I really enjoyed taking a break for the day and being "normal".....no counting cals, carbs, fats, protein, etc.....But now I am ready to get back on track tomorrow!

ms_mac

08-24-2006, 10:18 AM

Workout 3 week 1 - and now I know for sure Mike really is trying to kill me! Here goes:

BB Incline press - plan 2*25, 3*8-12

set 1 - just the bar for 25
set 2 - just the bar for 20
set 3 - bar plus 5K each end for 12
set 4 - bar plus 5K for 10
set 5 - bar plus 5K for 8

Incline DB Press - plan 4*8-12
set 1 35lbs for 10
set 2 35 for 8
set 3 35 for 8
set 4 35 for 8

Incline fly - plan 3*12
set 1 25lbs for 10
set 2 20 for 12
set 3 20 for 12

Flat DB Press - plan 3*12
3 sets at 30 for 12 each

Flat fly - plan 3*12
3 sets at 20 for 12 each

Cable crossovers - plan 2*25
2 sets at one plate each side for 25 each

Standing bb Curl - plan 2*25, 3*9-12
set 1 preweighted 30lbs bar for 20
set 2 30lbs for 20
set 3 30lbs for 12
set 4 30lbs for 12
set 5 30lbs for 12

Preacher curl with ez bar - plan 3*12
set 1 bar only for 12
set 2 bar plus 2.5K each end for 12
set 3 bar plus 2.5K each end for 12

one arm preacher curl - plan 3*12
set 1 15lbs for 12
set 2 15 for 12
set 3 15 for 9

Concntration curls - plan 3*12
set 1 15 lbs for 10
set 2 15 for 10
set 3 15 for 8

15lbs!!!!!I do not like that one bit!

kimsquit

08-24-2006, 11:52 AM

you grow girl!!

:)

jaguarr

08-24-2006, 12:00 PM

This just in! You are still awesome! That is all! :)

jag

Hibiscus09

08-24-2006, 12:08 PM

Wow! You will grow some bigger muscles if you keep that up!! Great work!

I loved the pics. You are one buff runner!

ms_mac

08-25-2006, 06:21 PM

Thanks Chris, Jag and Hibby. Between these workouts and mega food I am eating ...should do the trick!

Workout 4 week 1 - week 1 over! And it was pure torture! LOVE IT!

Wide Grip Pulldown - plan 2*25, 3*8-12
set 1 40 for 25
set 2 50 for 25
set 3 80 for 10
set 4 80 for 8
set 5 80 for 8

Narrow Grip Pulldown - plan 3*10-12
set 1 70 for 12
set 2 70 for 12
set 3 70 for 12

Seated row - plan 3*12
set 1 80 for 12
set 2 80 for 10
set 3 80 for 8

Rear delt fly - plan 4*12
4 sets at 20 for 12 each

one arm row - plan 3*12
set 1 35 for 12
set 2 35 for 12
set 3 35 for 10

DB Shrugs - plan 3*12
3 sets at 40 for 12 each

Hyper extensions - plan 2*25
2 sets 25 each

hanging leg raise - plan 4 sets
set 1 bent knee for 12
set 2 straight leg for 10
set 3 straight leg for 10
set 4 straight leg for 9

Off to eat again!

Gunn27

08-26-2006, 01:48 PM

How is the nutrition going ms mac? Are you finding it tough to get all the food in? I must admit I am finding it a little hard, physiologically, to eat more but I'll get used to it again. :)

kimsquit

08-27-2006, 09:11 AM

How is the nutrition going ms mac? Are you finding it tough to get all the food in? I must admit I am finding it a little hard, physiologically, to eat more but I'll get used to it again. :)

I totally agree, although it's amazing how that perspective changes when the "food" consists of frozen yogurt...every time I sit down to eat a few spoonfuls from a 1-litre container (about a quart for you folks south of the Border), I end up eating the whole damn thing :eek: That's happened three times this week!

~ chris

Hibiscus09

08-27-2006, 09:19 AM

Nice workout ms_mac! :)

I remember having icecream for breakfast, lunch and dinner one of the days shortly following my contest. :eek:

ms_mac

08-27-2006, 10:31 AM

How is the nutrition going ms mac? Are you finding it tough to get all the food in? I must admit I am finding it a little hard, physiologically, to eat more but I'll get used to it again. :)

I am finding it really difficult to eat all I need to ........by the time 10pm rolls around its time for my last meal and after a few bites I just don't want any more. But I know I need to eat it if I want to grow so I shovel it in! I am sure though that my system will adapt soon. I hope! So far I am finding bulking just as difficult as dieting down.

Run day today - I stopped at 6 miles today. Mentally, for me, this was a challenge as I really wanted to keep going. But " BIG MUSCLES" won out.

ms_mac

08-27-2006, 10:35 AM

I totally agree, although it's amazing how that perspective changes when the "food" consists of frozen yogurt...every time I sit down to eat a few spoonfuls from a 1-litre container (about a quart for you folks south of the Border), I end up eating the whole damn thing :eek: That's happened three times this week!

~ chris

I did the same thing last night. It was our wedding anniversary yesterday so hubby and I went out for dinner. We shared a greek salad and garlic bread. Then I had cheese tortellini and a Guiness. I really wanted dessert sfter this, but figured I couldn't eat it all. Hubby agreed to share the chocolate cheesecake. Anyway, I "planned" on only a few bites, but before I knew it the whole piece was gone and hubby didn't get very much! LOL!

ms_mac

08-27-2006, 10:36 AM

Nice workout ms_mac! :)

I remember having icecream for breakfast, lunch and dinner one of the days shortly following my contest. :eek:

Yup! I did that too! I ate everything forbidden that I could get my hands on!

ms_mac

08-28-2006, 06:31 PM

Week 2 workout 1 - LEGS!!!

Deadlift - plan 4*12
4 sets 90lbs bar for 12 each

Leg curl - plan 4*12
set 1 30k for 12
set 2 30k for 10
set 3 30k for 9
set 4 30k for 9

Leg Ext - plan 2*20,2*12
set 1 and 2 20 for 20
set 3 an 4 30 for 12

Leg Press - plan 2*12
2 sets at 50k each side for 12 each

Squats - plan 2*12
2 sets 20k each side for 12 each

walking lunges - plan 2*15-20 each leg
2 sets holding 20lb db in each hand for 20 each leg each set - HATE THESE!!!

Good mornings - plan 2*15-20
set 1 bar only for 20
set 2 bar plus 5k each end for 15
I have never done these before so I started light. Felt pretty awkward, but I suppose I just need to get used to them.

That's all!

Hibiscus09

08-28-2006, 07:05 PM

It was our wedding anniversary yesterday so hubby and I went out for dinner.

Sweet! Happy Anniversary! :)

I have never done these before so I started light. Felt pretty awkward, but I suppose I just need to get used to them.

Definitely progress slowly with the good mornings. :) There's not much reason to go real heavy on them ever. I do love the stretch they provide for both my back and hamstrings. You'll probably like them more as you get used to them.

ms_mac

08-29-2006, 06:52 AM

Thanks for the "words of wisdom", Hibby. I'll keep them light..

Today - week 2, workout 2

Front BB press - plan 2*15, 3*10
sets 1 and 2 bar only for 15 each
set 3 bar plus 2.5k each end for 8
set 4 bar plus 1.25K each end for 10
set 5 bar plus 1.25 for 8

Front db raise - plan 3*10-12
set 1 20lbs for 10
set 2 20 for 8
set 3 20 for 6
couldn't find any 15's and no way was I dropping to 10's!

Side db raise - plan 3*10-12
set 1 20 for 4
set 2 10 for 15
set 3 10 for 12
Okay, I had to give in here and use the pink db's!

Upright row - plan 3*8-12
3 sets at 50 lbs preweighted bar for 10 each

standing bb ext - plan 3*15
set 1 ezbar plus 2.5 for 15
set 2 ezbar plus 2.5 for 12
set 3 ezbar plus 2.5 for 10

dips -plan 2*12
2 sets bodyweight only for 12 each

db ext - plan 3*8-12
3 sets 25lbs db for 12 each

one arm ext - plan 2*12
set 1 10lbs for 12
set 2 15lbs - found em'! for 5 YUCKY!!

standing calf raise - plan 3*15
3 sets at 190lbs for 15 each

seated calf raise - plan 2*12
2 sets 25K each side for 12 each

thats all for today, folks!

Gunn27

08-29-2006, 07:05 AM

I can relate to you not really wanting to stop at the 6 mile mark on your run the other day. I am finding it "strange" making the adjustment to less cardio.

Your workout looks gruelling, and a lot like the one I have scheduled for tomorrow. Enjoy the rest of the day! :)

kimsquit

08-29-2006, 08:19 AM

that's a pretty intense workout! I'd think that training like that should give your metabolism a jumpstart and get you feeling hungry all the time.

;)

StlBarbie

08-29-2006, 12:53 PM

HEY HEY MS MAC ... so thrilled to bop in and find you as hard core as always!!! WAY TO GO!!! :)

Hibiscus09

08-29-2006, 01:36 PM

I wish I could stay in shape vicariously through you, ms_mac! :D You do such a great job training! :)

ms_mac

08-30-2006, 08:39 AM

Thanks, Gunn, Chris, Powells and Hibby!

I ran sprints this morning:

8 sprints at 1\4 mile each:

2 at 10mph
2 at 10.5mph
2 at 11mph
2 at 11.5mph

I didn't quite make the last few sprints, though. Did a little better than half the planned distance for the last 2 sprints.

Thats it...my short run day over!

Emma-Leigh

08-31-2006, 12:11 PM

HOLLY CHEST AND SHOULDERS BATMAN!! :eek: Can you even lift your arms above your head today?! :eek:

I don't know how you do it Ms_Mac... **shakes head** You really are T3!!

jaguarr

08-31-2006, 12:29 PM

And you people thought I was kidding when I started calling her T3. :cool:

jag

ms_mac

08-31-2006, 06:23 PM

HOLLY CHEST AND SHOULDERS BATMAN!! :eek: Can you even lift your arms above your head today?! :eek:

I don't know how you do it Ms_Mac... **shakes head** You really are T3!!

Emma-Leigh you need to keep a journal here. I am willing to bet you would all of us to shame!

ms_mac

08-31-2006, 06:36 PM

And you people thought I was kidding when I started calling her T3. :cool:

jag

Now I have a reputation to live up to. Geez, what if I want to slack off one of these days? The pressure is on now. LOL!

Okay - today's fun: week 2 workout 3

BB incline press - plan 2*25, 3*8-12
set 1 bar only for 25
set 2 bar only for 20
sets 3-5 bar plus 5k each end for 10 each

DB incline press - plan 4*8-12
set 1 35 lbs for 10
set 2 35 for 8
set 3 35 for 7
set 4 35 for 7

last week I was stronger....got all 3 sets in for 8 - CRAPPY!

Incline fly - plan 3*12
3 sets at 20lbs for 12 each

Flat db press - plan 3*12
set 1 30lbs for 12
set 2 30lbs for 11
set 3 30lbs for 10

same thing here....last week got all sets for 12 - DOUBLE CRAPPY!

Flat fly - plan 3*12
3 sets at 20lbs for 12 each

cable crossovers - plan 2*25
set 1 2 plate each for 15
set 2 1 plate each for 25

standing bb curl - plan 2*25, 3*9-12
set 1 preweighted 30lbs bar for 20
set 2 preweighted 30lbs bar for 15
set 3 40lbs for 8
set 4 40lbs for 9
set 5 40lbs for 8
TRIPLE CRAPPY!!!

Preacher curl - plan 3*12
3 sets with EZ bar plus 2.5k plate each side for 12 each

one arm preacher curl - plan 2*12
2 sets 15lbs for 12 each

concentration curls - plan 2*12
2 sets 15lbs for 12 each

All in all - I am not too pleased with today's workout. Seems my strength is not as great as last week. The only thing I can attribute this to - I started taking BSN NO-Explode 2 weeks ago. But I had some SuperCharge left, so I decided to cycle the rest of the Supercharge for the next 2 weeks, just so I could judge the 2 of them. That could possibly be the reason for the weakness today. We'll see what happens tomorrow.

ms_mac

09-01-2006, 06:00 PM

Week 2 workout 4

Wide Pulldowns - plan 2*25, 3*8-12
sets 1 and 2 50lbs for 25 each
sets 3-5 80lbs for 10 each

Narrow pulldowns -plan 3*10-12
3 sets 80lbs for 10 each

Seated row - plan 3*12
set1 80lbs for 12
set 2 80 for 12
set 3 80 for 10

db row - plan 2*8-10
set 1 40lbs for 10
set 2 40lbs for 8

rear fly(incline bench) - plan 4*12
sets 1-3 20lbs for 12
set 4 20lbs for 10

db shrugs - plan 3*12
sets 1 and 2 45lbs for 12
set 3 45lbs for 8

hypers - plan 2*25
2 sets of 15

Ab machine crunch
2 sets at 8plates for 25 each

hanging leg raise - straight legs
2 sets of 12

oblique crunch
2 sets of 30

I had a much better workout today. I took the NO Explode instead of SuperCharge. Maybe thats the secret! LOL!

Have a great long weekend!

kimsquit

09-01-2006, 06:05 PM

More perfect workouts from the New Brunswick Terminator :cool:

Have a super weekend ms mac!

:)

~ Chris

Hibiscus09

09-01-2006, 07:57 PM

Nice workouts, ms_mac! :) Happy weekend!

ms_mac

09-03-2006, 10:16 AM

Thanks Chris and Hib. Hope you guys are enjoying the long weekend.

Ran today....8 miles in 1:13 and a few seconds. Now before ya all get mad at me, I ran that much today because since its a long weeknd and tons of bbq's and family get togethers, I will not be eating the greatest. So I figure I can run a couple of extra miles since I will be replenishing with loads of calories!

Thats my story and I'm sticking to it!

ms_mac

09-04-2006, 01:12 PM

Week 3 workout 1 - legs again!

Deadlift - plan 2*15, 2*10
sets 1 and 2 90lbs preweighted bar for 15 each
set 3 100lbs for 10
set 4 100lbs for 8

Leg curl - plan 1*15,3*10
sets 1 and 2 30lbs for 10 each
sets 3 and 4 30lbs for 8 each

Totally misjudged here!

Leg Ext - plan 1*20, 3*10-12
set 1 20 for 20
sets 2-4 40 for 10 each - rest pause on all sets to get through 10

Leg Press - plan 1*12, 2*8-10
set 1 50K each end for 12
set 2 60K for 8
set 3 60k for 6

Squats - plan 1*12, 2*8-10
set 1 20K each end for 12
sets 2 and 3 25K for 8 each

Good mornings - plan 2*15
2 sets bar plus 5k each side for 15 each

lunges - plan 2*15-20
only did 1 set of 20 with 20lbs db. Ran out of time!

ms_mac

09-05-2006, 06:54 AM

Week 3 workout 2

Fron bb press - lan 2*12, 3*8-10
sets 1 and 2 - bar plus 1.25 each side for 12 each
set 3 bar plus 2.5 for 6
set 4 bar plus 1.25 for 8
set 5 bar plus 1.25 for 7

Front db raise - plan 3*7-10
set 1 20lbs for 10
set 2 20lbs for 8
set 3 20lbs for 6

Side db raise - plan 3*8-10
set 1 20lbs for 6
sets 2 and 3 15lbs for 12 each

Upright row - plan 2*8-10, 1*6
sets 1 and 2 60lbs bar for 8 each
set 3 60lbs bar for 6

Standing bb ext - plan 2*15, 1*8-10
sets 1 and 2 ez bar plus 2.5k each end for 15
set 3 ez bar plus 3.75k for 6

dips - plan 2*10-15
set 1 for 15
set 2 for 10

db ext - plan 3*8-10
set 1 30lbs for 10
sets 2 and 3 30lbs for 8 each

one arm ext - plan 2*12, 3*8-10
sets 1 and 2 10lbs for 12 each
set 3 15lbs for 3\10lbs for 8
set 4 15lbs for 2\10lbs for 8
set 5 15lbs for 2\10lbs for 8

Standing calf raise - plan 3*15
3 sets at 190lbs for 15 each

seated calf raise - plan 2*10-15
2 sets at 30lbs each side for 10 each

thats all for today!

dbx

09-05-2006, 07:08 AM

Hi Ms_Mac. I just had to stop by for a visit, my 1st here. Damn, you are one awesome lady! Your workouts look pretty intense and your avatar shows the results :) Very impressive!

jaguarr

09-05-2006, 09:11 AM

Hibiscus09

09-05-2006, 09:18 AM

Great workouts, ms_mac! I wish I were as lean as you nakey! :D

ms_mac

09-07-2006, 06:36 PM

Hi Ms_Mac. I just had to stop by for a visit, my 1st here. Damn, you are one awesome lady! Your workouts look pretty intense and your avatar shows the results :) Very impressive!

Thanks for visiting, DBX. And thanks for the compliments! Come and visit again soon!

ms_mac

09-07-2006, 06:37 PM

For those of you who've dreamed of it, here's a pic of Ms. Mac NAKED! (http://img1.travelblog.org/Photos/5979/49766/f/273945-Naked-terminator-1.jpg). :eek:

:D

Workouts look superhuman as always, T3!

jag

I was drinking a cup of coffee when I opened this link......needless to say the keyboard is all sticky now!

ms_mac

09-07-2006, 06:49 PM

Great workouts, ms_mac! I wish I were as lean as you nakey! :D

HAHAHHA! Thanks!

Wed was a cardio day - just a short one. Did 20 min on the Precor - 50 sec moderate, 10 sec hard, rinse and repeat 20 times.

Today week 3 workout 3

Incline BB Press -plan 2*20, 3*7-10
sets 1 and 2 bar only for 20 each
set 3 bar plus 5k plate each end for 10
set 4 bar plus 5k for 9
set 5 bar plus 7.5k for 4 - little too agressive, me thinks!

Incline db press - plan 3*8-10
set 1 35lbs for 10
set 2 35 for 8
set 3 35 for 6

Incline fly - plan 3*8-12
set 1 25 for 12
sets 2 and 3 25 for 10 each

Flat db press - plan 2*10
set 1 35 for 10
set 2 35 for 8

flat fly plan 2*10
2 sets at 25 for 10 each

cable crossovers plan 2*25
set 1 1 plate each for 25
set 2 2 plates each for 25

bb curl plan 2*15, 1*8
sets 1 and 2 30lbs bar for 15 each
set 3 40lbs bar for 8

preacher curl plan 2*10, 1*8
set 1 ezbar plus 5K for 10
set 2 ezbar plus 5k for 8
set 3 ezbar plus 5k for 6

one arm preacher curl plan 1*10, 2*8
set 1 20lbs for 10
set 2 20lbs for 7
set 3 20lbs for 7

concentration curls plan 2*12
set 1 20lbs for 8
set 2 15lbs for 12

Thats all!

kimsquit

09-07-2006, 07:44 PM

"that's all" she says :rolleyes: ...as if everyone out there is workin' that hard

Happy Growing Ms Mac :D

Hibiscus09

09-07-2006, 07:48 PM

I know I'm not! :D Great workout, ms_mac!

Gunn27

09-07-2006, 09:54 PM

Great work in here as always. How is the eating going, having any trouble reaching your target each day?

StlBarbie

09-08-2006, 06:06 AM

WOW Cyborg .. you NEVER cease to amaze me!!
Your WOS are so.. intense .. it is no wonder you look as hot as you do!! :)

Have a great weekend Ms Mac!! :)

ms_mac

09-11-2006, 08:03 AM

Catch up time!

Friday - week 3 workout 4

Wide pulldowns
2 sets at 60lbs for 15 each
3 sets at 90lbs for 8 each

Narrow pulldowns
2 sets at 90lbs for 8 each

B\O row
set 1 90lbs for 8
set 2 80lbs for 10

Seated row
set 1 90lbs for 10
set 2 90lbs for 8
set 3 80lbs for 12

DB row
2 sets at 45lbs for 6 each

rear fly(inline)
4 sets at 20lbs for 12 each

db shrugs
3 sets 50lbs for 10,8,8

hypers
2 sets 20,15

Saturday - rest day

Sunday - long run day - ran 4 miles.....Yup! Only 4 miles

Mon Sept 11 - workout 1 week 4

deadlift
2 sets 90lbs for 15 each
2 sets 100lbs for 10 each

leg curl
set 1 25K for 15
set 2 30k for 10
set 4 30k for 10
set 5 30k for 8

leg ext
set 1 20 for 20
sets 2-4 40 for 10 each

leg press
set 1 50k each side for 12
sets 2-3 60k for 8 each

squats
set 1 20k each side for 12
set 2 25k for 8
set 3 25k for 71\2.....I weebled and I wobbled but I didn't fall down!

Step ups - bench at knee height
2 sets holding 20lbs db for 15 each

good mornings
2 sets 5K each side for 15 each

ANOTHER LEG DAY BITES THE DUST!

ms_mac

09-11-2006, 08:10 AM

Great work in here as always. How is the eating going, having any trouble reaching your target each day?

Hi Gunn - eating is going. My body seems to be adjusting though, so I am not feeling so stuffed. In fact, I am hungry now at almost exactly the 21\2 hour mark. My weight, however, was down again on my Friday weigh in, so I suspect calories will be increased again next week if there hasn't been any gain. My husband mentioned the other day and I quote " For such a little girl you sure can pack away the food!" Ummmmm.........I don't know if thats a compliment or not!

ms_mac

09-11-2006, 08:11 AM

"that's all" she says :rolleyes: ...as if everyone out there is workin' that hard

Happy Growing Ms Mac :D

Thanks Chris - but I have seen your workouts as well. You are wroking much harder than me!

ms_mac

09-11-2006, 08:12 AM

WOW Cyborg .. you NEVER cease to amaze me!!
Your WOS are so.. intense .. it is no wonder you look as hot as you do!! :)

Have a great weekend Ms Mac!! :)

Thanks, Barb! Hope you had a great weekend.

ms_mac

09-11-2006, 08:14 AM

I know I'm not! :D Great workout, ms_mac!

LoL! You are having so much fun though.....golfing and such!

ms_mac

09-12-2006, 07:01 PM

Week 4 workout 2

Front bb press
sets 1 and 2 bar plus 1.25k each end for 12 each
set 3 bar plus 3.75 for 8
set 4 bar plus 3.75 for 6
set 5 bar plus 3.75 for 6

front db raise
3 sets at 20lbs for 8,8,7

side db raise
set 1 15lbs for 12
sets 2 and 3 20lbs for 8 each

u\r row
3 sets 60lbs preweighted bar for 8,8,6

standing bb ext
sets and 2 ezbar plus 2.5 each end for 15 each
set 3 ezbar plus 3.75 for 8

dips
2 sets for 15,10

db ext
3 sets at 30lbs for 10,10,9

one arm ext
sets 1 and 2 10lbs for 12 each
set 3 15lbs for 5 - dropped to 10 for 5 more
set 4 10lbs for 12
set 5 10lbs for 10

standing calf raise
3 sets 190lbs for 15 each

seated calf raise
set 1 20k each end for 15
set 2 30k for 12

DONE!

Hibiscus09

09-12-2006, 08:19 PM

Very nice work, kiddo! :) Your workouts would kill me. :eek: :D

Original Poster

09-13-2006, 04:52 AM

Great WO ms_mac !

I think your WO would kill a lot of the men on this forum.

Happy Hump Day !

StlBarbie

09-13-2006, 04:52 AM

Very nice work, kiddo! :) Your workouts would kill me. :eek: :D

Her WOS would KILL anybody human!!! :p

:)HAPPY HuMp DAY Ms MAC!!!!:)

Gunn27

09-13-2006, 05:06 AM

Hi Gunn - eating is going. My body seems to be adjusting though, so I am not feeling so stuffed. In fact, I am hungry now at almost exactly the 21\2 hour mark. My weight, however, was down again on my Friday weigh in, so I suspect calories will be increased again next week if there hasn't been any gain. My husband mentioned the other day and I quote " For such a little girl you sure can pack away the food!" Ummmmm.........I don't know if thats a compliment or not!I'd say it's a compliment, for sure. I'm still increasing calories too, I seem to burn everything right now, maybe a I need a few days of heavy overfeeding to get things moving, LOL.

Great w/o's as always. :)

ms_mac

09-13-2006, 03:59 PM

Thanks, Hib, Chi, Powells and Gunn. I let you all in on my secret......I only work hard because I know you're all watching!!! LOL!

Cardio day today....ran 4 miles. It was slow going. My hips, butt, hams and quads were sore from Monday's torture. I didn't realize how bad my ass hurt until I started running!

snootsnout70

09-13-2006, 04:31 PM

Ms Mac, you look great. If ya wanna bulk up a bit you might try less running or keep the running schedual and add plain baked potatoes to your diet for the carbs and small amount of protein. Im no expert , but the potatoes work for me, just a thought.
Snootsnout.

kimsquit

09-17-2006, 09:43 AM

Lookin' good ms mac! I hope your butt feels better today

Keep on truckin' :)

~ Chris

ms_mac

09-18-2006, 06:42 PM

I have been busy the last few days and bb.com has been pretty slow, so as a result, I am way behind in my entries. Here goes:

Thurs Sept 14 week 4 workout 3

Incline press hammer strength
sets 1 and 2 10K each side for 20 each
set 3 20K for 10
set 4 20k for 8
set 4 20k for 7

Incline db press
3 sets at 35lbs for 10,8,8

Incline fly
3 sets at 25lbs for 12 each

Flat db press
2 sets at 35lbs for 10 each

flat fly
2 sets at 25lbs for 10 each

cable crossover
2 sets 2 plates for 25,20

Standing bb curl
sets 1 and 2 30 lbs pre weighted bar for 15 each
set 3 60lbs preweighted bar for 6

preacher curl machine
set 1 3plates for 10
set 2 3 plates for 10
set 3 4plates for 4

one arm preacher curl
3 sets at 20lbs for 10,8,8

concentration curl
2 sets at 15lbs for 12 each

Fri Sept 15 week 4 workout 4
wide pulldowns
2 sets 60lbs for 15 each
3 sets 90lbs for 8 each

Narrow pulldowns
2 sets 90lbs for 10,9

bent over row
2 sets 10k each end of the bar for 12,10

seated row
sets 1 and 2 90lbs for 10 each
set 3 80lbs for 12

db row
2 sets at 45lbs for 6 each

rear fly
4 sets at 25lbs for 12,10,10,8

dbb shrugs
3 sets at 50lbs for 10,8,8

hypers
2 sets 20,15

Ab crunch machine
2 sets 8plates for 25 each

hanging leg raise - straight leg
2 sets 15,12

oblique crunch
2 sets 30lbs for 15 each

Sat Sept 16 - rest

Sunday Sept 17 - Run day - 6 miles

Mon Sept 18 week 5 workout 1 - LEGS!

deadlift
sets 1 and 2 bar plus 10k each side for 15 each
sets 3 and 4 bar plus 15K for 8 each

leg curl
set 1 25k for 15
set 2-4 35k for 6,5,4
set 5 27.5k for 12

Leg ext
set 1 20 for 20
sets 2 and 3 drop sets :
40 for 8
30 for 8
20 for 8

Leg press
set 1 50k for 12
sets 2-4 60k for 8 each

squats
set 1 20k each side for 12
sets 2-4 25k for 10,8,7

lunges
2 sets 20lbs for 20 each leg

Thats my update! Sorry its soooo loonng!

Hibiscus09

09-18-2006, 08:29 PM

Looking very strong, ms_mac!! :) Yes, it has been slow a lot -- especially in the evenings. I haven't noticed it being quite as bad today.

Original Poster

09-19-2006, 04:42 AM

Thanks, Hib, Chi, Powells and Gunn. I let you all in on my secret......I only work hard because I know you're all watching!!! LOL!

Glad we could be of help. :D

Nice job on thursday and friday's WO's also.
Very strong indeed.

StlBarbie

09-19-2006, 11:45 AM

And WATCHING we ARE!!! ;)
WOW!! WOW!! WOW!! as always Cyborg ... WAY TO GO!!! :)

ms_mac

09-19-2006, 06:31 PM

Week 5 workout 2

BB Front press
sets 1 and 2 - bar plus 1.25K each end for 15,10
sets 3-5 - bar plus 2.5 for 8,7,6

Front db raise
3 sets 20lbs for 8,8,6

side lateral
4 sets 20lbs for 6 each

u\r row
set 1 50lbs pre weighted bar for 10
set 2 60lbs for 8
set 3 70lbs for 3

bb extension
sets 1 and 2 ez bar plus 2.5 for 15 each
sets 3 and 4 ez bar plus 3.75 for 6 each

dips
3 sets 12,12,10 - I need to find a dip belt - I was supposed to do 2 sets at 12 at 1 set at 6 but no belt at my gym and I couldn't figure out any other way to add some weight

db ext
3 sets 35lbs for 6,6,4

one arm ext
2 sets 10lbs for 10 each

standing calf raise
3 sets 200lbs - THE WHOLE STACK!!! for 12 each

seated calf raise
2 sets 20k each side for 20 each

Thats the workout for today.

On another note - I have decided I do not want to sell home and auto insurance for the rest of my life.......so

I am going to take some home study courses throught the American Fitness Professionals and Associates. The 1st certification course is Nutrition and Wellness and once I complete this one I am going to take Sports Nutrition Consulting. I am hoping once I have these completed that I will be able to work with Evil Mike. I know his office is short staffed and they are turning away clients because they are just so busy. So I think I have a pretty good chance of getting in there. And if that doesn't happen I can always work from home and counsel clients.

So thats my new venture for the next few months. I am very excited about this and can't wait for my books to arrive. Wish me luck!

Gunn27

09-19-2006, 07:14 PM

ms_mac

09-19-2006, 07:31 PM

Wow, what an exciting new venture. I do wish you luck, but I already know you will excel in this endevour. Just curious, what made you go with AFPA versus CanFit Pro? I am contemplating doing the CanFit version of Nutrition & Wellness as a hobby.

This almost goes without saying now... awesome workout! :)

Hi Gunn - the only reason I went with AFPA is because Mike recommended this one to me and it is recognized internationally. I really didn't know that CanFitPro offered home study programs. I'll have to check it out.

Now...go shave those sexy legs!!

Gunn27

09-19-2006, 07:37 PM

Now...go shave those sexy legs!!LOL, I should do that, they already need a "tidy up". ;)

The only differnece I see is, with CanFit I believe you have to attend a scheduled exam, as opposed to writing at home. That could be a big factor for some. I will take a closer look at the AFPA site.

dbx

09-19-2006, 07:40 PM

I am going to take some home study courses throught the American Fitness Professionals and Associates. The 1st certification course is Nutrition and Wellness and once I complete this one I am going to take Sports Nutrition Consulting.

First, congrats on the calf raises!

That's cool that you're making a change especially, that it'll be regarding nutrition and wellness :) Oh, and good luck!

ms_mac

09-20-2006, 08:17 AM

First, congrats on the calf raises!

That's cool that you're making a change especially, that it'll be regarding nutrition and wellness :) Oh, and good luck!

Thanks for stopping by, DBX. I just wish my stuff would hurry up and get here!

This morning was a cardio day - did 30 min on the EFX, preset program " cross country". I haven't done this since my contest prep a few months ago, I had forgotton how challenging this program was! Butt is burning!

Hibiscus09

09-20-2006, 11:07 AM

That sounds like a cool new venture! :) I hope you end up getting to work with the Evil One.

dips
3 sets 12,12,10 - I need to find a dip belt - I was supposed to do 2 sets at 12 at 1 set at 6 but no belt at my gym and I couldn't figure out any other way to add some weight

Me too! I need to get one ordered because I'll soon be doing weights with them again also.

Nice job on the workout!

ms_mac

09-21-2006, 06:42 AM

My books came yesterday! Yippee!

Today - week 5 workout 3

Hammer incline press
2 sets 10K each side for 20 each
2 sets 20K for 8 each
1 set 25K for 5

DB Incline Press
3 sets 35lbs for 10,10,8 - tried 40's as the last set was supposed to be 6 reps.....they weren't budging!

Incline Fly
3 sets 30lbs for 8 each

Flat Bench DB Press
2 sets 40lbs (funny I could get them up on a flat bench?) for 8,6

Flat fly
2 sets 30lbs for 8 each

Cable crossover
2 sets 2 plates for 15 each

BB curl
2 sets 30lbs for 15 each
3 sets 50lbs for 6 each

Preacher curl - hammer strength
2 sets 3 plates for 8 each
1 set 4 plates for 4

one arm preacher curl
3 sets 20lbs for 10,10,6

Thats it for today. I'm off to study before I have to go to work!

ms_mac

09-23-2006, 02:23 PM

Yesterday's workout - week 5 workout 4 - last one on this program!

Wide Pulldowns
2 sets 60lbs for 15 each
3 sets 90lbs for 8 each

narrow reverse grip pulldowns
3 sets 100lbs for 6 each

b\o row
2 sets bar plus 10k each end for 10 each
1 set bar plus 15k each end for 5 - this was pretty sloppy on the 5th rep - too much weight, me thinks!

seated row
3 sets 100lbs for 6,6,4

db row
2 sets 45lbs for 6 each

rear lateral - bent over
4 sets 20lbs for 12,12,10,10

db shrugs
3 sets 55lbs for 6 each

hypers
2 sets of 20 - I really don't like these!

Today is a rest day.

I have decided that its time to give my body a rest. So I will do my regular Sunday run tomorrow and then I am taking a full week off. No weights, no cardio, nothing! I am just plain tired, so I think my body is trying to tell me something. I guess I will use this as an opportunity to get lots of studying done. I have to admit, though, I am a little scared to take that much time off. I can't really remember the last time I had one full week of no activity whatsoever. I think I will just feel lazy! Oh well, I know I have to do this, so I will persevere!

Hope you're all having a good weekend!

Gunn27

09-23-2006, 04:09 PM

ms_mac

09-24-2006, 02:45 PM

I think that for most of us, taking time off is at least as hard as training from a psychological standpoint. I know that's true for me. No doubt you are ready for a break, and it will likely pay off in a big way for you after several weeks of hard training. Try and enjoy the rest, I'm looking forward to hearing how the studying goes and your overall impression of the course, so I hope you will keep us posted on that.

Enjoy the rest of your weekend! :)

Hi Gunn, I am 2 chapters in an haven't really learned anything I didn't already know yet. I imagine it will a few chapters of refreshing, and then the "meat and potatoes" will come into play.

Today's workout:
I ran today - 6 miles in the rain.

Hibiscus09

09-24-2006, 04:30 PM

I have decided that its time to give my body a rest. So I will do my regular Sunday run tomorrow and then I am taking a full week off. No weights, no cardio, nothing! I am just plain tired, so I think my body is trying to tell me something. I guess I will use this as an opportunity to get lots of studying done. I have to admit, though, I am a little scared to take that much time off. I can't really remember the last time I had one full week of no activity whatsoever. I think I will just feel lazy! Oh well, I know I have to do this, so I will persevere!

Firstly, nice workout!

Secondly, I must be the slug in the Over 35 section, because I'm envious and I love taking time off. :D It sounds like a heavenly week to me -- enjoy!!

ms_mac

09-25-2006, 08:07 PM

Thanks Hibby - You are anything but a slug. I have been following your workouts and you are ONE STRONG CHIC!

So today - day 1 of my rest week. Here's how it went:

Woke up at 6 am as I normally do. Ate my breakfast of oats, whites, pumpkin and banana, as I normally would. Got the girls up for school, did some dishes, put on some laundry. Did some studying, had a shower. By this time its 930. Off to school to pick up my younger daughter Blaine. Took her to the orthodontist. Today was a big day for her. She got her braces off! What a beautiful smile she has now. Anyway, took about an hour and a half at the orthodontist, so I am glad I took my books to study. By the time she was finished it was 11:30. We then went to Subway for lunch and then took Blaine back to school. Came home, had a cup of coffee with hubby then off to work. Got home from work shortly after 9 pm. Worked on some essay questions, had some food and....TA DA! Rest day number 1 over!

kimsquit

09-26-2006, 07:16 AM

Good morning ms mac!

it's nice to see you taking some time off

:)

ms_mac

09-27-2006, 04:40 PM

Good morning ms mac!

it's nice to see you taking some time off

:)

Thanks, Chris, but I gotta tell ya......I am going out of my mind! I couldn't handle it anymore - went for a walk with Blaine tonight. We walked 4 miles. I am feeling much better now. Just a few more days to go and I can get back to my normal routine!

Original Poster

09-28-2006, 05:20 AM

Thanks, Chris, but I gotta tell ya......I am going out of my mind! I couldn't handle it anymore - went for a walk with Blaine tonight. We walked 4 miles. I am feeling much better now. Just a few more days to go and I can get back to my normal routine!

LMAO..........isn't it funny how we miss it so much when we take time off.
It's a sickness.......but a healthy one. LOL

Happy Friday Eve !

ms_mac

10-02-2006, 06:59 AM

Okay rest week over and time to get back to business! For the next few weeks I will be running a 4*6 program, so here is today's workout - leg day at that!

Leg Ext
2 sets at 20 for 20 each
4 sets at 50 for 6,6,6,5

Leg press - I did these with my feet high on the pad, wide stance and toes angled to the side - basically just my heels on the pad

4 sets 70K each side for 6,6,6,5

Squats
4 sets 30K each side for 6,6,6,4

Walking lunges
2 sets holding 20lbs db for 15 each leg, each set

Seated Leg curl
4 sets 35K for 6 each

DB Deadift
4 sets 50lbs db for 6 each

Good Mornings
2 sets 20lbs preweighted bar for 20 each

I felt really strong today, though, so even though I really didn't enjoy my rest week, I think it was good for me as I seem to have come back a bit stonger and actually.......ENJOYED LEG DAY!!!

I can't believe I just said that....

Hibiscus09

10-02-2006, 07:04 AM

Leg and back days are my favorite! I'm glad you're feeling stronger. :) Nice workout!

jaguarr

10-02-2006, 01:50 PM

Every time I read T3's workouts it makes me go

http://img.photobucket.com/albums/v287/jaguarr/shh/robocop.gif

(I owed her a robot joke. Sorry, folks. ;) ).

jag

ms_mac

10-03-2006, 01:17 PM

Every time I read T3's workouts it makes me go

http://img.photobucket.com/albums/v287/jaguarr/shh/robocop.gif

(I owed her a robot joke. Sorry, folks. ;) ).

jag

HAHAHA! Thanks, Jag, you just made my day!

mom24boys

10-03-2006, 03:29 PM

Hiyas Ms Mac.

ms_mac

10-03-2006, 06:02 PM

Hi Mom, how's things??

Today was shoulders, tri's and calves:

BB Front press
2 sets bar only for 15 each
4 sets bar plus 2.5K plate each end for 6 each

Front raise
4 sets 20lbs for 6 each

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

U\R Row
4 sets 60lbs bar for 6,6,6,4

BB Extension using EZ bar
4 sets bar plus 3.75K plate each end for 6 each

DB Ext
4 sets 35lbs for 6 each

one arm ext
4 sets 15lbs for 6,5,5,4 - I really hate these. I feel like such a weakling with these!

Dips
2 sets body weight only for 12,10

Standing calf raise
3 sets 200lbs for 12,12,10

Seated calf raise
2 sets 20K plate each side for 20 each

That is all!

ms_mac

10-05-2006, 06:12 PM

Yesterday was an off day - had a conference for work all day then dinner with the head honchos in the evening. Nutrition wise it was a complete write off. I ate crap all day long.

Today - Chest and bi's

Incline BB Press
2 sets bar only for 15 each
1 set 5K each end for 6
3 sets 7.5k each end for 6,5,5

Incline hammer strength machine - I should have done db inclines but I jsut couldn't get the 40 pounders up, so I switched to the hammer strength
4 sets 25K plate each side for 6,5,5,4

Incline fly
4 sets 35lbs for 6,6,5,5

Decline BB press
4 sets 7.5k each end for 6 each

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

Preacher curl - hammer strength machine
4 sets 3.5platesfor 6,5,5,5

incline curls
4 sets 20lbs for 6 each

chinups
BODY WEIGHT- UNASSISTED!!!1
4 sets for 3,3,2,1 - MAJOR ACCOMPLISHMENT FOR ME HERE!

Now if I can just get 1 pullup......

Finished off with 30 minutes on the stairmaster, since yesterday's diet was so crappy!

Thats it for today!

Gunn27

10-05-2006, 06:39 PM

jaguarr

10-05-2006, 07:40 PM

Killer workouts, T3! One day off on the diet, especially if you're bulking, isn't gonna hurt ya too bad. Might stoke your metabolism a bit, actually. :)

jag

ms_mac

10-06-2006, 08:15 PM

Hey, your in a growth phase so a dietery blowout is acceptable now and again, right?

How are you finding the 4 * 6 set-up? I bet you're glad to be back into your routine, looks like you have picked the intensity level up right where you left off. I bet I see you logging pull-ups for reps in here before too long... excellent job on the chins!

Thanks, Gunn, I am loving the 4*6 program. I really like to go heavy so this is perfect for me. I am thinking I may switch up for a couple of weeks and try a 6*3 just for a shocker.

ms_mac

10-06-2006, 08:23 PM

Killer workouts, T3! One day off on the diet, especially if you're bulking, isn't gonna hurt ya too bad. Might stoke your metabolism a bit, actually. :)

jag

Thanks, Jag. This morning was weigh in day with Evil Mike and lets just say it was not pretty. So my orders for the day....no carbs except pre and post workout. That should get rid of the belly bloat!

Back, traps and abs today:

Reverse grip pulldowns
2 sets 70lbs for 15 each
4 sets 100lbs for 6,6,5,5

Pullups assisted
4 sets 50lbs assisted for 5 each

T Bar rows
4 sets 15K for 6 each
This is new at my gym and I wasn't sure how it would go so I went light for this time. Next time I'll go heavier

Seated row
set 1 100lbs for 3
sets 2-4 90lbs for 5 each

bent over rear fly
4 sets 25lbs for 6,6,5,5

BB shrugs
3 sets 100lbs pre weighted bar for 12 each

Lying cable crunch
1 set 2 plates for 20
1 set 3 plates for 20
1 set 4 plates for 20

Oblique lying cable crunch
1 set 4 plates for 20 each side

Straight leg hanging leg raise
3 sets for 12,12, 10

That it for today.

StlBarbie

10-07-2006, 05:38 AM

HAPPY WEEKEND CYBORG!! :)
WOW .. does that Mike ever quit torturing you??? ;)

GREAT WO ... and it seems that THAT is always the case in this thread!! :)

ms_mac

10-08-2006, 01:31 PM

HAPPY WEEKEND CYBORG!! :)
WOW .. does that Mike ever quit torturing you??? ;)

GREAT WO ... and it seems that THAT is always the case in this thread!! :)

Thanks, Barb. I need to pop over to your journal to find out what you've been up to! No good, I bet! HAHAA

I ran 8 miles today................need to make room for the turkey!

Hibiscus09

10-08-2006, 02:14 PM

Very nice workout!! :) LOL about meeting w/Evil Mike. I hired Evil Pam again. Yikes! She'll measure me on Tuesday and deliver the bad news. :p

ms_mac

10-09-2006, 09:08 AM

Very nice workout!! :) LOL about meeting w/Evil Mike. I hired Evil Pam again. Yikes! She'll measure me on Tuesday and deliver the bad news. :p

Good luck with Evil Pam, Hibby!

Legs today

Leg Ext
2 sets 20 for 20 each
4 sets 50 for 6 each

Leg Press - Hammer strength machine
set 1 13 plates for 10
set 2 14 plates for 10
sets 3 and 4 15 plates for 6 each

Squats
4 sets 30K each side for 6 each

Walking lunges
2 sets holding 20lbs db for 15 each set each leg

Leg curl
4 sets 37.5K for 5,5,5,4

Deadlift
4 sets 20K each side of the bar for 6,6,5,4

Thats it. I can already feel my quads getting tigher as the day goes on so I suspect major DOMS tommorrow!

Happy Monday and Happy Thanksgiving to all my fellow Canadian bb'ers!

ChocoChick

10-09-2006, 09:57 AM

Leg Press - Hammer strength machine
set 1 13 plates for 10
set 2 14 plates for 10
sets 3 and 4 15 plates for 6 each

How much is a plate??

ms_mac

10-09-2006, 03:57 PM

How much is a plate??

It is not as impressive as it looks......I have been told that each plate is 12 lbs. 12 seems like an odd number to me, so to be honest I am not sure. I think 15 is a more reasonable number.

Hibiscus09

10-09-2006, 04:16 PM

Nice workout, ms_mac! Happy Thanksgiving! :)

Gunn27

10-09-2006, 05:00 PM

Happy Thanksgiving ! :)

ms_mac

10-10-2006, 06:48 AM

Thanks, Hib and Gunn. I had a great Thanksgiving. Although I did indulge in lots of turkey, I stayed the course and my biggest cheat was one glass of wine. I didn't dare cheat this weekend after last Wednesday's fiasco!

Shoulders, Tri's and calves today:

BB Shoulder press
2 sets bar only for 15, 12
4 sets bar plus 3.75 for 5 each

Front raise
set 1 20lbs for 6
set 2 25lbs for 1-----YUCK!
sets 3-5 20lbs for 6 each

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

U\R Row
4 sets 60lbs bar for 6,5,5,5

BB Ext
4 sets Ezbar plus 5K for 6,6,5,5

DB Overhead Ext
2 sets 40lbs for 6,4
2 sets 35lbs for 6 each

CGBP
4 sets bar plus 5K for 8,6,6,6

Dips
2 sets 10 each

Standing calf raise
2 sets 150lbs for 20 each

Thats it!

ChocoChick

10-10-2006, 06:50 AM

20lbs on lateral raises? Yikes! You're strong!

Hibiscus09

10-10-2006, 06:53 AM

You're making me wish it was Thanksgiving here. Yum!

Nice job on the workout! I'll be glad when my dips get stronger again! :p

ms_mac

10-11-2006, 04:48 AM

Thanks DB! Its all the food I have to eat. Makes me big and strong! HAHA
Thanks Hib. I am still debating getting a belt for dips. I would really like to have some other stuff, too......some straps mainly. Just need to make time to go shopping!

Cardio today - 30 min on the elliptical - butt blasting program. This is the one body part that drives me nuts. Can't seem to get rid of the jiggle!

Hibiscus09

10-11-2006, 07:03 AM

Yep, my butt hangs on for dear life also! :D It did finally go away at about 11% bodyfat and then I was sad it was gone. :) It seems I have a choice of a little bit of jiggle or noassatol.

Nice work on the cardio!

Happy Wednesday!

jaguarr

10-11-2006, 10:17 AM

I absolutely love my Grizzly Belt when it comes to doing my weighted dips. Can't recommend it enough. :cool:

jag

Emma-Leigh

10-11-2006, 12:46 PM

Hey Ms_Mac! :D

Long time no see (I have been on 'board leave' :p )!!

Good to see you still kicking it in the gym with your workouts!! WOO HOO! :D How are things going? Lots of growing of them there muscles I hope?

ms_mac

10-12-2006, 10:34 AM

Thanks, Hibby. Hope you had a great Wed.

Jag - Grizzly belt? Is that what its called??

Hi Emma-Leigh. I was wondering where you've been hiding. Evil Mike is doing body fat tommorrow so that will tell the tale of just how much growing is happening!

Chest and Bi's today:

Incline bb press
2 sets bar only for 15 each
4 sets 7.5K each side for 6,5,4,3

Hammer Strength Incline Press
4 sets 25K for 5,4,4,3

Incline Fly
3 sets 35lbs for 6,5,5
1 set 25lbs for 10 - could not raise the 35's for the last set.....WTF???

Decline bb press
set 1 7.5K each end for 6
sets 2 and 3 10K each end for 5,4
set 4 7.5K for 6

On the 3rd set, I almost called for help! I ended up being able to rack one side, dropped the other and crawled out from underneath it. I sure hope no one saw this!

BB curl
4 sets 50lb bar for 6,6,5,4

Incline curl
4 sets 25lbs for 6,5,4,4

Chinups
4 sets 3 reps each. WOHOO!!! Last week it was 3,3,2,1.......so progress here!

That was all for today.

Original Poster

10-12-2006, 10:44 AM

kimsquit

10-14-2006, 09:48 AM

Hi ms mac :)

I see that your workouts are as awesome as ever!

~ Chris

ms_mac

10-15-2006, 04:32 PM

Awsome WO!

On the ass issue you all are discussing..........

While I admire the shape you ladies get into for your contests.............I'd vote for a little jiggle vs. noasatal. ;)

I always feel like lighting a candle when one of you lose your ass for a contest. LOL

Funny...my hubby said the same thing! I am not going for the noasatal, just a firm one! But hubby likes the jiggle. Whats a girl to do??

ms_mac

10-15-2006, 04:39 PM

Hi ms mac :)

I see that your workouts are as awesome as ever!

~ Chris

Hey, sweetcheeks! Glad you're back.

Friday's workout: back, traps and abs:

Pullups assisted
2 sets 80lbs for 15 each
4 sets 50lbs for 6 each

Unassisted - zippo! hung like an arsehole!

reverse grip pulldowns
4 sets 100lbs for 6,6,6,5

Tbar row
4 sets 20K for 6,6,6,5

Seated row
4 sets 90lbs for 6 each

bent rear fly
4 sets 25lbs for 6,6,6,5

BB shrugs
2 sets 100lbs for 15 each

lying cable crunch
3 sets 4 plates for 20 each - THESE BURN!

lying oblique cable crunch
3 sets 4 plates for 20 each set each side

hanging leg raise
3 sets of 12 each

Met with evil Mike as well......here is the downlow: 123.5lbs 10.1% bf! I'll take that!

Saturday is always a rest day

Sunday - ran 6 miles today

Thats all for now!

Original Poster

10-15-2006, 06:22 PM

Great report from Evil Mike.
How far out are you from your show ? 1-2 weeks ?

Awsome WO there as well.

Original Poster

10-15-2006, 06:23 PM

Funny...my hubby said the same thing! I am not going for the noasatal, just a firm one! But hubby likes the jiggle. Whats a girl to do??

I know many of you have to give up part of your asses for your contests.......but off season make sure to grow some of it back and you'll keep your men a weeeee bit happier. ;)

ms_mac

10-15-2006, 08:04 PM

Great report from Evil Mike.
How far out are you from your show ? 1-2 weeks ?

Awsome WO there as well.

I have a way to go for the show. Date has been undecided at this point but it will be sometime between April and June. So my objective is to pack on as much muscle as I can while maintaining bf, then cut starting in Feb.

ms_mac

10-15-2006, 08:06 PM

I know many of you have to give up part of your asses for your contests.......but off season make sure to grow some of it back and you'll keep your men a weeeee bit happier. ;)

What is it with men and asses, anyway? I would have thought it more upsetting to loose the boobs.....those of which have never grown back!

Hibiscus09

10-16-2006, 04:38 AM

Morning, ms_mac! :)

I am speaking for my hubby, but he loves a round ass! :p I actually think my ass looks better when it has a little bodyfat on it also (just not as much as right now. :eek ;) )

Nice job on Friday's workout and on Sunday's running!

Happy Monday!

Original Poster

10-16-2006, 04:40 AM

What is it with men and asses, anyway? I would have thought it more upsetting to loose the boobs.....those of which have never grown back!

Yeah those too. ;)
It's when both go we get down and need to light a candle in memory of them.

Besides, isn't that why you ladies spend some much time on the steppers and stepmills........so we can drool (in a respectful way) over your Asses ?

StlBarbie

10-16-2006, 06:05 PM

Besides, isn't that why you ladies spend some much time on the steppers and stepmills........so we can drool (in a respectful way) over your Asses ?

:eek: MEN!! :eek: ;)

WAVES MS MAC!!! So happy to bop in and find you running your usual typical CYBORG plan of attack!! :p

ms_mac

10-17-2006, 06:31 AM

Yesterday turned out to be an unplanned rest day, so legs on the books today:

Leg Ext
2 sets 20 for 20 each
4 sets 60 for 6,5,5,5

Leg Press
4 sets 70K each side for 6,6,6,5

Squats
4 sets 30K each side for 6,6,6,5

Walking Lunges
3 sets holding 20lbs db in each hand for 15 reps each set each leg

Leg Curl
4 sets 37.5K for 6,5,5,4

DL
4 sets 20K each side for 6,5,5,4

Good mornings
2 sets preweighted 50lb bar for 20 each

I HATE LEG DAY!!!!! I wish I had done it yesterday and gotten it out of the way. Oh well, its over now, THANK GOD!

Original Poster

10-17-2006, 07:12 AM

Nice Leg WO for someone who hates to do legs. LOL

I love Leg day !
I even love watching some women going through their leg routine. :p

Happy Tuesday ms_mac !

Hibiscus09

10-17-2006, 07:13 AM

Nice job, ms_mac! Legs and back are my favorite workouts! :)

Happy Tuesday!

kimsquit

10-17-2006, 07:25 AM

What is it with men and asses, anyway? I would have thought it more upsetting to loose the boobs.....

I think we all know my position on this ;)

Nice workout ms mac!

~ Chris

jaguarr

10-17-2006, 01:41 PM

Whew! That's a leg workout to make even the strongest robot sore! :eek:

jag

StlBarbie

10-18-2006, 06:20 AM

Whew! That's a leg workout to make even the strongest robot sore! :eek:

jag

AND WOW ... that is one hell of WO for someone who hates doing legs!!! :eek:

:)HAPPY HuMp DAY Cyborg!!!!!:)

someday

10-18-2006, 07:51 AM

Morning, ms_mac! :)

I am speaking for my hubby, but he loves a round ass! :p I actually think my ass looks better when it has a little bodyfat on it also (just not as much as right now. :eek ;) )

ditto that!

ms. mac... looks like we'll be dieting around the same time again.

ms_mac

10-18-2006, 02:11 PM

Thanks, Chi, Chris, Jag, Hib, Barb and Someday. Leggies are super super sore today.

Someday, when is your next comp?

Today I did shoulders, tris and calves:

DB Press
2 sets 20 lbs for 15
2 sets 35 lbs for 6 each
1 set 30lbs for 10 - could not, no matter how hard I tried, get the 35's up for the 3rd set. That sucks!

Front db raise
3 sets 20lbs for 6 each
1 set 25lbs for 2 - ICKY!

Side lateral
4 sets 20lbs for 6,6,5,5

U\R Row
4 sets 60lbs bar for 6,6,5,5

Skulls
4 sets ezbar plus 5k plate on each end for 6 each

DB Extension
3 sets 35lbs for 6 each
1 set 40lbs for 3 - ICKY AGAIN!

CGBP
4 sets bar plus 5K plate each end for 6 each

bench dips
3 sets of 12

Standing calf raise
2 sets 160lbs for 20,15

seated calf raise
3 sets 30K each side for 12,101,10

Thats it. My Superpump came in the mail today, so I can't wait to try this tommorrow. So far I have tried Supercharge, NO Explode, and Luekic. Haven't been really impressed with any of them, so I figure I'll just keep trying different NO products til I find something that works. Wish me luck!

ms_mac

10-19-2006, 06:51 AM

Chest and bi's today:

Incline BB press
2 sets bar only for 15 each
4 sets bar plus 7.5k each side for 6,5,4,4

Incline Hammer Strength Press
4 sets 25K plate each side for 6,5,5,4

Tried to do db incline press with 40's.......could not get them again! DAMN!

Decline BB press
4 sets bar plus 10K plate each end for 6,6,4,4

Didn't drop it on me this time.....so that's progress!

Decline fly
4 sets 35lbs for 5,5,5,4

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

Incline curl
4 sets 25lbs for 6,5,4,4

Chin ups
4 sets 4,3,3,2

Concentration curls
4 sets 20lbs for 6,6,6,5

Thats all for now. I missed a cardio session this week so I may go back tonight after work and get it in.......or maybe not. We'll see!

kimsquit

10-19-2006, 07:09 AM

Good morning ms mac :)

another terrific workout!

~ Chris

someday

10-19-2006, 08:05 AM

hubby and i will be competing together may 6th, the npc new englands.

hope your legs are feeling better today.

ms_mac

10-19-2006, 07:35 PM

Thanks, Chris.

Thanks, Someday. Legs are still hurting!

I went back to the gym to get in my missed cardio - 30 min on the step mill.

Hibiscus09

10-19-2006, 08:14 PM

Tried to do db incline press with 40's.......could not get them again! DAMN!

Did you do the other stuff you listed before you tried? :eek: :) Try what Jason suggested for me and do a low rep pre-exhaust set and then go for it -- at the beginning of your workout. :) I bet that would work!

Nice workout!

Original Poster

10-20-2006, 05:02 AM

A couple of very nice WO's I see.
Great Job !

Gunn27

10-20-2006, 11:26 AM

A couple of very nice WO's I see.
Great Job !Hi Ms M, I see there is no letting up in your pursuit of BIG muscles! Hope you have a terrific weekend, how is the studying coming along? :)

ms_mac

10-24-2006, 07:46 AM

Well, I guess its time for an update. Not good when my thread is on page 3!

Last Friday was back day:

Pullups assisted
2 sets 80lbs for 15 each, 4 sets 40lbs for 5 each

Pulldowns with a square bar
4 sets 100lbs for 6,5,5,5

TBar Row
4 sets 20K for 6 each

B\O row
4 sets 100lbs bar for 5 each

Rear Incline fly
4 sets 25lbs for 6,6,5,5

Shrugs on a bench press machine
4 sets 100lbs for 15,12,12,10

hip thrusts 3*20
oblique side crunch with 30lbs db in each hand 3 sets 20,15,10 each side

Sat - rest day

Sun - run day - 6 miles

Mon legs!

Leg ext
4 sets of 20

Squats
4 sets 30K each side for 6 each

Leg Press
4 sets 70k each side for 6,6,6,5

Leg curl
4 sets 37.5K for 6,6,5,5

Deadlift
4 sets bar plus 20K each end for 6,5,5,4

Step ups
2 sets 20lbs db for 15 each leg each set

good mornings
2 sets 50lbs bar for 20, 18

Today - Shoulders, tris and calves

Shoulder Press - Isolateral machine
2 sets 3 plates for 15 each, 3 sets 6 plates for 6 each, 1 set 7plates for 6, 1 set 8 plates for 6. Tried for a last set of 9 plates but could not get one.

front raise
3 sets 20lbs for 6 each, 1 set 25lbs for 2\20lbs for 4

side lateral
4 sets 20lbs for 6,6,6,5

U\R cable row
1 set 6plates for 6, 1 set 8 plates for 6, 2 sets 10plates for 6 each

Skulls
4 sets EZbar plus 7.5k each side for 6,6,5,5

CGBP
4 sets Ezbar plus 10K for 10 each

dips - did these on a higher bar so more challenging
4 sets of 8

DB ext
3 sets 35lbs for 6 each

Seated calf raise
3 sets 30K each side for 12 each

Standing calf raise
2 triple drop sets
160 for 10\150 for 10\140 for 10
160 for 10\150 for 10\140 for 6

There - typing all that was a workout in itself!

kimsquit

10-24-2006, 08:11 AM

Great workout ms mactastic!

How is your mass-building going?

Well, I guess its time for an update. Not good when my thread is on page 3!it's only on page 3 because there are lots of big talkers who start journals and then fade away ;)

ms_mac

10-25-2006, 03:51 PM

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Did you do the other stuff you listed before you tried? :eek: :) Try what Jason suggested for me and do a low rep pre-exhaust set and then go for it -- at the beginning of your workout. :) I bet that would work!

Nice workout!

Thanks for the tip, Hibby. Tommorrow is chest day, so I'm DOING IT!!

ms_mac

10-25-2006, 03:56 PM

Hi Ms M, I see there is no letting up in your pursuit of BIG muscles! Hope you have a terrific weekend, how is the studying coming along? :)

Hi Gunn - studying is coming right along. I have one text book completed and about 3\4 of the 2nd one. After that its the case study and then I will submit my exam. I have until Jan 9 to submit, so I am way ahead of schedule. This has been a very interesting course. I am thinking of taking another one relating to sports nutrition next.

ms_mac

10-25-2006, 04:14 PM

Great workout ms mactastic!

How is your mass-building going?

it's only on page 3 because there are lots of big talkers who start journals and then fade away ;)

Hi Chris, mass building is ..........................coming along VERY SLOWLY! But I suppose thats a good thing??? Thats what Evil Mike keeps telling me,anyway. I just started on Gaspari's SuperPump this week, hoping that the combination of NO and creatine will do something. I am liking it so far, though. Better than the others I have tried. And no bad side effects. For those of you that follow the supp section, you know what I am talking about.

Anyway, today was a cardio day - ran on the treadmill:

1\2 mile at 7mph
1\2 mile at 7.5 mph
1 1\2 miles at 8mph
1\2 mile at 9 mph

with a couple of walk breaks, this took me 23 minutes. Not too shabby.

Original Poster

10-25-2006, 05:17 PM

Impresive WO.
Sounds like your mass building is going well.
Slowly usually means with less fat gain. Congrats !

jaguarr

10-26-2006, 09:14 AM

ms_mac

10-27-2006, 06:39 PM

Awesome looking workouts as always, T3! I thought I'd give you and all your fans a big treat this morning. Look what I found! Your high school yearbook picture!

http://www.gametalkzone.de/bilder/user/terminator.jpg

Was that from your junior or senior year?

jag

HAHAHAH! You have no idea how much I needed that laugh today! Its been a day from hell, but you just made it all better, Jag.

I see we all had a visit from Pumpkin fairies! I luv it!!

Okay, I am slacker, on page 3 again....

Thurs workout - Chest and bis

Incline DB Press
2 sets 20lbs for 10 each
1 set 40lbs 0
1 set 40lbs 0
and 1 more try.....Big Fat 0!
Gave up and dropped to 35's - 3 sets for 12,12,10.

Decline BB press
4 sets bar plus 10K for 8 each!!!! If you all remember correctly, 2 weeks ago I dropped the bar on me on the 3rd set after just a couple of reps! TAKE THAT PB, JAG! HAHA

Decline fly
4 sets 35lbs for 8,6,6,6

Incline fly
2 sets 35lbs for 6 each
2 sets 30lbs for 6,5

BB curl
4 sets 50lb bar for 6 each

Chinups
4 sets 5,4,4,3 - getting more every week on these! WOHOO!

Incline curls
4 sets 25lbs for 6 each

Today - back day

pullups assisted
2 sets 80lbs for 15,10
4 sets 40lbs for 5 each

tbar
4 sets 25k for 6,5,5,5

b\o row
4 sets 100 lbs bar for 6,6,8,5

iso-lateral row
3 sets 25k for 6,5,5

b\o rear fly
4 sets 25lbs for 6 each

shrugs
3 sets 100lbs bar for 15 each

finished off with 10 min on the step mill.

kimsquit

10-27-2006, 06:42 PM

Outstanding ms mac! I knew it wouldn't take you long to beat that decline bb press!

have a great weekend :D

~ Chris

Emma-Leigh

10-27-2006, 11:02 PM

:eek: Fantastic workouts! Your chin-ups are really improving! :D

And LOL - love the journal name change Ms_Mac! :p

Have a great weekend!

Hibiscus09

10-28-2006, 07:26 AM

Great workout, ms_mac!

I wish we lived closer! I'd help you work on those 40lb inclines and you could kick my ass the rest of the workout! :D

Happy Saturday!

ms_mac

10-29-2006, 12:52 PM

Great workout, ms_mac!

I wish we lived closer! I'd help you work on those 40lb inclines and you could kick my ass the rest of the workout! :D

Happy Saturday!

That would be awesome! I really need a workout partner. I think if I just had someone to help me up with the 1st rep on the 40's I could take it from there.

Thanks, Chris, hope you're having a great weekend.

Emma, I love the name change too. I'm still trying to figure out who the pumpkin fairy is!

Today was a cardio only day and its usually a run day but its gale force winds outside and there was no way I was fighting wind while running. So off the gym it was and I'll call my workout an " ASBEGONE" torture:

30 min on the stepmill - level 7 single stepping for 15 minutes, level 8 double stepping for 10 min and level 4 single backward stepping for 5 min.

Then 15 min on the eliptical set on "glute" program. Then another 15 min on the treadmill 15% inlcine, 3.5 mph.

I also did abs:
Low pulley lying cable crunch
3 sets at 5 plates for 30 each

Low pulley lying cable oblique crunch
3 sets 5 plates for 20 each set each side

Hanging leg raise
3 sets 15,12,10

Thats all. Hubby's bday is Tues so we are going out to dinner tonight to celebrate. We are going to his favorite pasta place. Yummy! I can't wait. And I made a pumpkin spice cake with french vanilla icing for dessert. Double Yummy!

Hope you're all having a great weekend!

ms_mac

10-31-2006, 07:28 PM

On page 3 again......

Yesterday - Monday - I usually do legs on Mondays but I am running a race for charity this coming Sunday so I am skipping legs this week. So yeserday I did Shoulders and Tri's:

IsoLateral Press
2 sets 3 plates for 15, 10
4 sets 7 plates for 8 each

Cable cross lat raise
4 sets 1 plate for 10,10,8,8

Cable front raise
2 sets 2 plates for 10 each

Plate raise
2 sets 15K for 6 each

U\R Row Cable
4 sets 10plates for 6 each

Dips
4 sets 10,10,10,8

Skulls
1 set 15K plate for 12
3 sets 20K plate for 6 each

Pressdown
1 set 15k for 10
3 sets 17k for 6,6,5

DB Ext
3 sets 35lbs for 6,6,5

10 min on the stepmill

Today I did chest and bi's

Incline DB press
2 sets 30lbs for 10 each
tried 40's ...NOT YET!
4 sets 35's for 8,8,6,6 - I did Kimsquit's version of these. Figured I had to challenge myself somehow!

Decline BB Press
4 sets bar plus 11.25 for 6,6,5,5

Incline fly
2 sets 35 for 6 each
2 sets 30 for 6 each

Decline fly
4 sets 35lbs for 6,5,5,4

BB curl
set 1 50lb bar for 6
set 2 60lb bar for 3\50lb bar for 3
sets 3 and 4 50lb bar for 5 each

chinups
4 sets 5,4,4,3

Incline curl
4 sets 25lbs for 6,6,5,5

Concentration curls
2 sets 20lbs for 6 each
1 set 25lbs for 4

10 min on the treadmill 12% incline 3.7mph

Thats it.

Original Poster

11-01-2006, 04:46 AM

WOW , Nice WO.

This must be in anticipation of tonight's pasta meal ?

Hope your Hubby has a good b-day !

Hibiscus09

11-01-2006, 06:27 AM

Nice job on the workouts, ms_mac! :) Hope you had a great Halloween!

kimsquit

11-01-2006, 07:06 AM

Happy HumpDay ms mac,

another terrific workout :)

~ Chris

jaguarr

11-01-2006, 09:51 AM

Your workouts are just incredible, T3! I feel like a slacker after reading all that!

jag

bulletman

11-02-2006, 06:58 PM

Wow! I have to say your workouts are packed! How long are you at the gym?

someday

11-03-2006, 06:01 AM

have fun this weekend! how long is the race?

ms_mac

11-03-2006, 05:40 PM

Chi - the pasta dinner was the night before, that workout was the result of too many carbs! But it was so yummy!

Thanks Hib - this was the very 1st year ever that I was not at home to pass out treats. I had to work, and I sure missed all the little kids in costumes.

Hi Chris - not nearly as impressive as yours!

Jag - thanks, buddy, but not too many red pb's in here!

Bulletman - thanks for dropping by. I am usually in the gym for about 1 hour and 10 minutes or so. I have just recently added another 10 min on the stepmill, so no more than 1 hour 20 min altogether.

Thanks Someday, this is just a fun race .....okay, I guess I have to tell. Its another half marathon. Evil Mike has given me the okay but I had to promise to EAT BIG both before and after. He has given a meal plan for the day before and 1 st 2 meals for the day of the race. ITS A HELL OF A LOT OF FOOD!

Okay, I haven't posted since Wed so here goes:

Wednesday:

Cardio day - I did HIT on the treadmill and it went like this:
1 min walk at 3.5mph
1 min run at 8 mph
1 min sprint at 10 mph

repeated this until I reached 2 miles - 16 min and 30 secs. Then I finished off with 10 min on the stepmill.

Thursday was back day:

Assisted pullups
2 sets 80lbs for 10 each
4 sets 50lbs for 5 each

TBar Row
4 sets 25K for 6,6,5,5

B\O Row
4 sets 100lbs bar for 6,6,5,5

Low Row Machine
1 set 20K for 8
3 sets 25K for 6 each

B\O rear fly
4 sets 30lbs for 6,6,5,5

Shrugs DB
4 sets 50lbs for 15,10,8,6

Today and tommorrow are rest days. I am gong to Fredericton to see a bodybuilding comp. I have heard that there is a 6'6 300 lbs heavyweight! I can't wait to see that! Then Sunday its off to Moncton for the race. It will sure be a busy weekend!

StlBarbie

11-03-2006, 06:05 PM

AWESOME JOB MS MAC!!!
Enjoy your food and have a great weekend!! :)

Hibiscus09

11-03-2006, 07:52 PM

Enjoy your busy weekend, ms_mac! :)

Nice job on the cardio and lifting!

ms_mac

11-05-2006, 04:35 PM

Another 1\2 marathon bites the dust! I am proud to say that both hubby and I set a personal best! Troy finished in 1:52 and some change.....a good 8 minutes off his August time. I am very proud of him. And I .........for no training for this one, since I just decided at the last minute to run, finished in 1:56:40.....almost 30 secs off my August time. YEAH BABY!

Now I'm going to swallow some advil and off to bed, since tomorrow is leg day!

ms_mac

11-06-2006, 06:29 AM

I feel like I have just returned from the torture chamber~

Leg Ext
3 sets 20K for 25 each

Leg Press
3 sets 40K each side for 25 each

Squats
3 sets 15K each side for 25 each

Walking lunges
3 sets 20Lbs for 15 each leg each set

Seated Ham Curl
3 sets 20K for 25 each

DL's
3 sets 50lb BB for 25 each

Good Mornings
3 sets 40lb BB for 25 each

NO STEPMILL TODAY!