Ms_Mac is headed to the Olympia!

ms_mac · 08-11-2009, 09:52 PM

Hi guys - remember me? LOL! I kept a journal for a bit over in the Scivation section but I miss all my over 35 gang. Here's what happening with me:

Well, I am finally back from vacation.........and 6 lbs heavier than when I left! I know its mostly water weight but mentally I am feeling crappy right now. I spent the whole week eating junk food and drinking beer......had fun, but now its really time to crack down. I have 6 weeks til the Olympia and I want to look hot in my bikini! LOL! I will push myself to the max over the next 6 weeks. Here is my plan:

CHA 1200 with 2 fruit servings added, and 30 grams of carbs post workout:

Meal 1
36 grams Scivation Whey
40 grams oats
20 grams pb
99 grams blueberries
Macros - 28 g protein, 10 g fat, 45 g carbs

Meal 2
2 whole eggs
4 whites
Macros - 28 g protein, 10 g fat

Meal 3, 4 and 5
4 oz chicken, tuna or fish
16 grams almonds
Macros - 28 g protein, 10 g fat

Meal 6
Same as Meal 1 minus the oats
Macros - 28 g protein, 10 g fat, 15 g carbs

Green veggies whenever I feel like.

In additon I will also be taking an ECY stack - pre workout (4:30am) and mid morning (11:30 am)

Workouts:

Monday - Chest\Calves - 50 min cardio
Tuesday - Back\Abs - 50 min cardio
Wednesday - Legs - 50 min cardio
Thursday - Shoulders\Calves - 50 min cardio (20 min HIIT, 30 LISS)
Friday - Arms\Abs - 50 min cardio
Saturday - Off
Sunday - 50 min cardio (20 min HIIT, 30 LISS)

4 exercises per muscle group, 6 sets in the 6-10 rep range

LETS ROCK AND ROLL!

ms_mac · 08-12-2009, 05:16 AM

This morning's workout: LEGS!

Pre w\o cardio - ran 5K on the treadmill - 25 min

BB Squats
5*8,8,8,6,6 - 25k plate each side of the bar

Leg Press
4*8,8,6,6 - 3 20K plates each side

SLDL
5*8,6,6,6,6 - 100lbs pre weighted bar

Seated Leg Curl
4*10 - 25K

Leg Ext
3*15 - 20K

Walking Lunges
3*15 - holding 20lbs db in each hand

Post w\o cardio:
Stairmaster - 25 min

My household is still sleeping so I am going to try for a little nap before the crew wakes up. Nighty night!

orca · 08-12-2009, 05:26 AM

Welcome back to the O35 journals.

Fiend_73 · 08-12-2009, 09:37 AM

subb'ed, looking forward to your journey!

Tifflex · 08-12-2009, 11:25 AM

Welcome back

.

ms_mac · 08-12-2009, 07:05 PM

Quote:

Originally Posted by orca

Welcome back to the O35 journals.

Quote:

Originally Posted by Fiend_73

subb'ed, looking forward to your journey!

Quote:

Originally Posted by Tifflex

Welcome back

.

Thanks guys. I am so glad I came back here. The motivation you all provide is simply amazing!

ms_mac · 08-13-2009, 04:31 AM

Today's workout - Shoulders and Abs:

Pre w\o cardio:
Stairmaster - 5 min warmup, 15 HIIT intervals (20/40), 5 min cooldown - 25 min total

Standing DB Press
5*10,6,6,6,6 - 25lbs

Front DB Raise
2*6 - 20lbs
2*10 - 15lbs

Side DB Raise
4*8 - 15lbs

Upright Row
5*6 - 50lbs bar

DB Shrug
4*10 - 40lbs

Hanging Legs
3*15

Oblique Twist
3*15 - 25lbs

Ab Crunch
3*12 - 50lbs

Post w\o cardio:
Elliptical - 25 min LISS

Tifflex · 08-13-2009, 05:31 AM

Great job Mary Anne!

How has your body responded to HIIT pre-workout?

orca · 08-13-2009, 05:43 AM

HIIT, shoulder and ab workout and then more cardio...

Nice job!

ms_mac · 08-13-2009, 08:09 PM

Quote:

Originally Posted by Tifflex

Great job Mary Anne!

How has your body responded to HIIT pre-workout?

Well - I don't know how my body will respond - I have always done HIIT either post w\o or on its own, so we shall see. I do know that my ass is some sore right now, though. LOL!

Quote:

Originally Posted by orca

HIIT, shoulder and ab workout and then more cardio...

Nice job!

Thanks, kind sir.

ms_mac · 08-14-2009, 07:24 PM

Today's workout: Arms and calves

Pre w\o cardio
BEAST for 25 min

Chins
1*10 - 40lbs assisted
5*8,8,6,6,6 - 30lbs assisted

Incline Curl
6*6 - 25lbs

Skulls
6*8,8,8,8,6,6 - 25K plate

Tri Press with VBar
1*12 - 50
5*8 - 60

Seated Calf
3*15 - 20K plate each side

Calf Press
3*12 - #13

I was running really late this morning, so I didn't do my other 25 min of cardio. Tommorrow is a rest day, so I'll just make it up then.

TGIF!

Hibiscus09 · 08-15-2009, 07:07 AM

Nice plan and workouts! I'm glad to see you back here.

I'm sure the vacation weight will go away quickly. Hopefully, it means you enjoyed your vacation!!

ms_mac · 08-15-2009, 07:49 PM

Quote:

Originally Posted by Hibiscus09

Nice plan and workouts! I'm glad to see you back here.

I'm sure the vacation weight will go away quickly. Hopefully, it means you enjoyed your vacation!!

Thanks Hib. Yup, today the scale was my friend. LOL! Back down to my pre vacation weight. Logan and I had a wonderful time. My hubby is now working in Fort MacMurry, so we met him in Calgary and spent a few days there. My uncle who lives in Calgary was getting married too, so it was a combined trip. Here's a couple of pics:

ms_mac · 08-15-2009, 07:52 PM

ms_mac · 08-15-2009, 07:55 PM

Porkchop stayed behind but Nana had to bring her back a pink cowboy hat:

ms_mac · 08-15-2009, 07:56 PM

I walked to the Farmer's Market tonight with the babies in the double stroller - needed veggies. Took 45 min there and back.

ms_mac · 08-16-2009, 01:51 PM

Cardio day today:

Walked with the babies - 1 hour. It is SMOKIN' hot here - 36 celsuis - which is unheard of here in New Brunswick. I was a sweaty drippy mess when I was finished.

**StlBarbie** · 08-16-2009, 07:18 PM

WHOOT WHOOT ~~~ THE CYBORG is BACK!!!

It is AWESOME to see have you back over here threading!!!!!!
You are SO MOTIVATIONAL!!!

There is NO WAY that is YOUR BABY!!

OMG ... how did that happen when we haven't aged at all???

BEAUTIFUL BABIES!!

Tifflex · 08-17-2009, 08:41 AM

The babies are adorable, thanks for sharing.

You look great btw

.

jtroster · 08-17-2009, 09:40 AM

Great looking kids. Welcome back to the O35 journals.

orca · 08-17-2009, 09:43 AM

Great pics....cute kids!

ms_mac · 08-17-2009, 06:52 PM

Quote:

Originally Posted by StlBarbie

WHOOT WHOOT ~~~ THE CYBORG is BACK!!!

It is AWESOME to see have you back over here threading!!!!!!
You are SO MOTIVATIONAL!!!

There is NO WAY that is YOUR BABY!!

OMG ... how did that happen when we haven't aged at all???

BEAUTIFUL BABIES!!

HAHA! You are too funny, Barb. Yup, my baby just turned 2 yesterday and Brooke is now 15 months old. And you're right....us o35 guys don't age, right??

Quote:

Originally Posted by Tifflex

The babies are adorable, thanks for sharing.

You look great btw

.

Thanks Tiff.

Quote:

Originally Posted by jtroster

Great looking kids. Welcome back to the O35 journals.

Thanks for the welcome back Joel.

Quote:

Originally Posted by orca

Great pics....cute kids!

Ah..thanks, Kevin. ( I think thats your name....I need to check your thread again to make sure....)

Today - my gym was closed today for maintenance so no weights but I did do my cardio - ran a 4 miler with Logan - took 37 min, so I just walked for the remaining 13 min.

ms_mac · 08-18-2009, 03:38 AM

Double duty today because I had to make up yesterday's w\o. So I did chest\back\abs\calves:

DB Bench Press
6*6 - 40lbs

Incline DB Press
6*6 - 35lbs

Decline DB Press
6*8 - 35lbs

Incline Fly
3*8 - 25lbs

Lat Pulldown Narrow Grip -vbar
4*6,6,6,5 - 90lbs
2*6 - 80lbs

Good mornings
6*8 - 60lbs bar

Low Row
6*10 - 15K each side

One arm row
3*8 - 30lbs

Calf Press
6*15 - #12

Hanging legs
3*15

Ab Crunch
3*20 - 40lbs

Oblique twist
3*10 - holding 5K plate overhead

No time for cardio so I'll do it later today.

orca · 08-18-2009, 06:30 AM

Quote:

Originally Posted by ms_mac

Ah..thanks, Kevin. ( I think thats your name....I need to check your thread again to make sure....)

yep, it's Kevin

Quote:

Originally Posted by ms_mac

Double duty today because I had to make up yesterday's w\o. So I did chest\back\abs\calves:

DB Bench Press
6*6 - 40lbs

Incline DB Press
6*6 - 35lbs

Decline DB Press
6*8 - 35lbs

Incline Fly
3*8 - 25lbs

Lat Pulldown Narrow Grip -vbar
4*6,6,6,5 - 90lbs
2*6 - 80lbs

Good mornings
6*8 - 60lbs bar

Low Row
6*10 - 15K each side

One arm row
3*8 - 30lbs

Calf Press
6*15 - #12

Hanging legs
3*15

Ab Crunch
3*20 - 40lbs

Oblique twist
3*10 - holding 5K plate overhead

No time for cardio so I'll do it later today.

Huge workout.

What time do you start your workouts? How long do they normally last?

ms_mac · 08-18-2009, 06:44 PM

Quote:

Originally Posted by orca

yep, it's Kevin

Huge workout.

What time do you start your workouts? How long do they normally last?

I usually work out starting at 5 am. Takes about 50 min for weights and another 50 min for cardio. Today took about an hour and a half....because I had to do yesterdays weights too.

Took the babies for a 4 mile walk in the double jogger tonight after supper - 57 min.

ms_mac · 08-19-2009, 05:33 PM

Dreaded leg day:

Pre w\o cardio - 30 min on the elliptical

Leg Press
5*10 - 6 plates (20K each)

BB Squat
4*8,8,8,6 - 25K plate each side

SLDL
5*8,8,6,6,6 - 100 lbs bar

Leg Curl
4*10 - 27.5K

Leg Ext
3*10

Walking Lunges
3*15 - 25lbs db in each hand.

After supper I took Logan for a walk\jog along the waterfront - 3 miles in 35 min.

ms_mac · 08-20-2009, 07:23 AM

Shoulders and Abs today:

Cardio - HIIT on the stairmaster:
5 min w\p
15 intervals (20\40)
5 min LISS

Standing DB Press
5*10,8,8,8,6 - 25lbs

Cable Front Raise
4*10 - #1

Cable Side Raise
4*10,8,8,8 - #1

Upright Row
5*8,6,6,6,6 - 50lbs bar

DB Shrug
4*6 - 45lbs

Post cardio:
Crosstrainer - 30 min LISS

I sure hope the next 5 weeks fly by.......I AM STARVING!

orca · 08-20-2009, 11:40 PM

Nice job getting in the work. What's your cals at?

Tifflex · 08-21-2009, 12:49 AM

You can make it

. Are you using one of Scivation's diet?

ms_mac · 08-21-2009, 06:02 PM

Quote:

Originally Posted by orca

Nice job getting in the work. What's your cals at?

Quote:

Originally Posted by Tifflex

You can make it

. Are you using one of Scivation's diet?

Hi Kevin and Tiff - I am following a Scivation diet:

CHA 1200 with 2 fruit servings added, and 30 grams of carbs post workout:

Meal 1
36 grams Scivation Whey
40 grams oats
20 grams pb
99 grams blueberries
Macros - 28 g protein, 10 g fat, 45 g carbs

Meal 2
2 whole eggs
4 whites
Macros - 28 g protein, 10 g fat

Meal 3, 4 and 5
4 oz chicken, tuna or fish
16 grams almonds
Macros - 28 g protein, 10 g fat

Meal 6
Same as Meal 1 minus the oats
Macros - 28 g protein, 10 g fat, 15 g carbs

Green veggies whenever I feel like.

This works out to be around 1600-1700 cals, depending on how much veggies I have. Today I had a lot! I still have a cheat meal so thats coming up on Sunday. Sunday can't come quick enough. LOL!

Today's w\o - arms\calves:

BB Curl
6*10,10,8,8,8,8 - 40lbs bar

Tri Press w\v handle
6*10 - 60lbs

Hammers
6*8,8,7,6,6,6 - 25lbs

Tri Ext
6*8,8,7,7,7,6 - 35lbs

Seated Calf Raise
6*15,15,15,12,12,12 - 20K plate each side

Post cardio:
Crosstrainer - 15 min
Stairmaster - 15 min.

30 min total cardio today. I did some extra cardio this week - walking with babies - so I cut it short today. Still have my required amount for the week, so its all good. (That was for you, Chris)