Ms_Mac: The Saga Continues

[ms_mac]

And it was a good one

Back and Traps:

Pushups - 5*20
Rack Pulls - 5*singles at 200lbs
BB Row - 5*7,6,6,5 - 120lbs
Pullups Neutral Grip - 4*5,4,4,3
One Arm Row - 3*12 - 30lbs
BB Upright Row - 5*5,5,5,4,4 - 70lbs
DB Shrug - 3*12,12,10 - 45lbs

My NYE supper:
12 oz beefeater steak
150 grams scallops sauteed in butter - this was the whole package that I bought fresh.
140 grams clams - again fresh
9 lobster bites - these breaded bites filled with cream cheese and lobster - so yummy!
mushrooms, onions and peppers to go with the steak, again sauteed in butter
1 ancient grain roll with butter
1 glass of champagne

Working on the bottle of champagne and saving my huge piece of black forest cake for later

I should have a damn good chest workout tomorrow to start the New Year

[ms_mac]

Chest and Shoulders today:

Pushups -10*5 - bw plus 45lb kid
Bench - 5*4,4,4,3,3 -120lbs
DB Incline Press - 4*8,7,7,6 - 45lbs
Decline Bench - 4*5 - 120lbs
Bradford Press - 5*5 - 45lbs
Arnold Press - 3*8 - 25lbs

And after last night's crazy, carb laden, calorific nightmare - estimating about 5K - I have not been able to eat anything until now. Cooking up some oats, whites and pb and its off to bed I go.

[megdaig]

Chest and Shoulders today:

Pushups -10*5 - bw plus 45lb kid
Bench - 5*4,4,4,3,3 -120lbs
DB Incline Press - 4*8,7,7,6 - 45lbs
Decline Bench - 4*5 - 120lbs
Bradford Press - 5*5 - 45lbs
Arnold Press - 3*8 - 25lbs

And after last night's crazy, carb laden, calorific nightmare - estimating about 5K - I have not been able to eat anything until now. Cooking up some oats, whites and pb and its off to bed I go.

How convenient!

And that meal sounds yummy!!

[ms_mac]

How convenient!

And that meal sounds yummy!!

LOL! He is just the right weight now...too bad he's gotta grow

Today was cardio - HIIT
5 min warmup
20 sec treadmill push, 100 sec rest *10
5 min cooldown.

Back to normal bulking calories today - got rid of all the crap that was left. I gave it to the neighbors. Now all that is left is the wine - I ain't givin; that away

[ms_mac]

Weigh in update after some holiday damage

Here's the update:

Beginning weight Aug 24 - 117
end of week 1 Aug 31 - 117.4
end of week 2 Sept 7 - 118
end of week 3 Sept 14- 117.6
end of week 4 Sept 21 - 120.2 -
end of week 5 Sept 28 - 117
end of week 6 Oct 5th - 117
end of week 7 Oct 12th - 118.5 TOM, increased cals to 2800, added creatine
end of week 8 Oct 19th - 119.5
end of week 9 Oct 26th - no weigh in - weighing only every second week.
end of week 10 Nov 2 - 120
end of week 11 Nov 9th - no weigh in
end of week 12 Nov 16th - 120.25
end of week 13 Nov 23rd - no weigh in
end of week 14 Nov 30th - 120.25
end of week 15 - Dec 7th - no weigh in
end of week 16 - Dec 14th - no weigh in
end of week 17 - Dec 20th - 122.75
end of week 18 - Dec 28th - no weigh in
end of week 19 - Jan 4th - 125.25

I really expected this number to be higher than that considering all the shiit I ate over the last couple of weeks.
The OBF contest I am in is over next week so I'll post some progress pics then. Then I will re-assess - maybe do a mini cut before resuming, or may just go to maintenance for a bit.

I'll return later with yesterday and today's workout.

Yesterday was leg day:

Squats
5*6 - 135lbs

Deads
5*4,4,4,3,2 - 175lbs

Good Mornings
5*5 - 65lbs

Goblets
3*9 - 50lbs

DB Calf Raise
3*25 - 50lbs

Today - Arms

Pushups
5*20

Pullups
5*singles

Hanging Leg Raise
5*15,15,12,12,12

DB Curl
5*6,6,5,5,5 - 35lbs

Tri Press
5*8

BB Curl
4*12,12,12,10 - 50lbs

Skulls
4*12,10,8,8

Here's a little teaser photo in preparation for next week My son loves to snap pics so when he says " Mom, can I take a picture of your muscles?" I had to oblige.

[ms_mac]

Edited with workout and pic

Weigh in update after some holiday damage

Here's the update:

Beginning weight Aug 24 - 117
end of week 1 Aug 31 - 117.4
end of week 2 Sept 7 - 118
end of week 3 Sept 14- 117.6
end of week 4 Sept 21 - 120.2 -
end of week 5 Sept 28 - 117
end of week 6 Oct 5th - 117
end of week 7 Oct 12th - 118.5 TOM, increased cals to 2800, added creatine
end of week 8 Oct 19th - 119.5
end of week 9 Oct 26th - no weigh in - weighing only every second week.
end of week 10 Nov 2 - 120
end of week 11 Nov 9th - no weigh in
end of week 12 Nov 16th - 120.25
end of week 13 Nov 23rd - no weigh in
end of week 14 Nov 30th - 120.25
end of week 15 - Dec 7th - no weigh in
end of week 16 - Dec 14th - no weigh in
end of week 17 - Dec 20th - 122.75
end of week 18 - Dec 28th - no weigh in
end of week 19 - Jan 4th - 125.25

I really expected this number to be higher than that considering all the shiit I ate over the last couple of weeks.
The OBF contest I am in is over next week so I'll post some progress pics then. Then I will re-assess - maybe do a mini cut before resuming, or may just go to maintenance for a bit.

I'll return later with yesterday and today's workout.

Yesterday was leg day:

Squats
5*6 - 135lbs

Deads
5*4,4,4,3,2 - 175lbs

Good Mornings
5*5 - 65lbs

Goblets
3*9 - 50lbs

DB Calf Raise
3*25 - 50lbs

Today - Arms

Pushups
5*20

Pullups
5*singles

Hanging Leg Raise
5*15,15,12,12,12

DB Curl
5*6,6,5,5,5 - 35lbs

Tri Press
5*8

BB Curl
4*12,12,12,10 - 50lbs

Skulls
4*12,10,8,8

Here's a little teaser photo in preparation for next week My son loves to snap pics so when he says " Mom, can I take a picture of your muscles?" I had to oblige.

[ms_mac]

Well yesterday I worked out in the evening as opposed to 1st thing in the morning empty stomach. This is my first evening workout in probably 5 yrs! Anyway I had an AMAZING workout. Not sure if I can attribute this to food in my belly or if it was just a fluke. So I am gonna experiment with this and see how it goes

Back and Traps:

Started with a 5 round circuit of pushups, pullups and hanging knee raises:

Pushups - 5*20
Pullups - 5*2,2,1,1,1
Hanging Knee Raise - 5*20,20,20,15,15

Rack Deads
5*1 - 205lbs - Yeah Buddy!

BB Rows
4*5 - 125lbs. Bring it on baby!

One arm Row
3*12,10,8 - 35lbs

Upright Row
5*5 - 70lbs

DB Shrug
3*8 - 50lbs

Then finished off with 20 min LISS - 10% incline, 3-4mph.

LOVED THIS!!!!

Be back later with tonight's workout

[gobbles23]

AHHH! You look so good! You're arms and shoulders look bigger and fuller, yet still uber lean! NICE job!!!!

[stephanielynn76]

In. Girl I will never understand how you can eat that much, have great strength, and stay that lean. It's baffling! Anyhoo... you look great! How long are you bulking for?

[dreahere]

You have the best outer pecs. Really pretty delts too, but I especially lurve your pecs

And welcome to the dark side. /morefoodinmybellehequalsbetterlifts crew

[ms_mac]

AHHH! You look so good! You're arms and shoulders look bigger and fuller, yet still uber lean! NICE job!!!!

Thanks Lori! Haha....my upper body always stays relatively lean - from the gut down - not so much. I carry all my fat gains in my belly and thighs. Such is life

In. Girl I will never understand how you can eat that much, have great strength, and stay that lean. It's baffling! Anyhoo... you look great! How long are you bulking for?

Thanks girl! I am as baffled as anyone else. I mean, I am a middle aged woman....isn't your metabolism supposed to slow down as you age?? I guess having a 5 yr old kid keeps me moving all the time How long will I bulk...I don't know. Fridays pics will make my decision..

You have the best outer pecs. Really pretty delts too, but I especially lurve your pecs

And welcome to the dark side. /morefoodinmybellehequalsbetterlifts crew

LOL! I think the full belly thing was a fluke. Tonight's workout was just okay - no major increases or anything A million pushups a week = purty delts and pecs.

So yeah - workout not amazing tonight:

Chest and shoulders:

5 circuits of pushups, pullups and hanging knee raises
Pushups - 5*20
Hanging Knee Raise - 5*20,20,20,17,15
Pullups - 5*3,2,2,1,1

Bench
5*4,4,4,3,3 - 120lbs- went for a 5th rep on the first set - BIG FAIL! Got stuck under the bar and had to inch my out

Incline DB Press
2*6,5 - 45lbs
2*12 - single arm - 25lbs

Decline Bench
2* 5 -120lbs
2*7,6 - 115lbs

Bradford Press
5*5,4,4,3.5,3 - 55lbs

Rear delt
3*12,12,9 - 20lbs

Liss Cardio - 20 min at 8% and 4 mph

Over and out!

[ms_mac]

Back to my regularly scheduled early morning empty stomach routine. Legs today:

5 circuits of pushups, pullups and crunches
Pushups - 5*20
Crunches - 5*25
Pullups - 5*4,4,3,2,1

Squats
5*6 - 135lbs

Deads
5*5,4,4,4,4 - 175lbs - getting better

Good Mornings
*8 - 65lbs

BB Plie Squats
5*10 - 65lbs

DB Calf Raise
3*25 - 50lbs

[ms_mac]

Arms today:

4 circuits of pushups, pullups and weighted obliques

pushups - 4*25
pullups - 4*2
Obliques - 4*25 - 25lbs

Cable Curls - 5*5
Cable Tri Press - 5*5
DB Curl - 4*12
OH Ext- 4*12

[ms_mac]

Beginning weight Aug 24 - 117
end of week 1 Aug 31 - 117.4
end of week 2 Sept 7 - 118
end of week 3 Sept 14- 117.6
end of week 4 Sept 21 - 120.2 -
end of week 5 Sept 28 - 117
end of week 6 Oct 5th - 117
end of week 7 Oct 12th - 118.5 TOM, increased cals to 2800, added creatine
end of week 8 Oct 19th - 119.5
end of week 9 Oct 26th - no weigh in - weighing only every second week.
end of week 10 Nov 2 - 120
end of week 11 Nov 9th - no weigh in
end of week 12 Nov 16th - 120.25
end of week 13 Nov 23rd - no weigh in
end of week 14 Nov 30th - 120.25
end of week 15 - Dec 7th - no weigh in
end of week 16 - Dec 14th - no weigh in
end of week 17 - Dec 20th - 122.75
end of week 18 - Dec 28th - no weigh in
end of week 19 - Jan 4th - 125.25
end of week 20 - Jan 11th - 126

Measurements:

Chest - 32.75 33.5
Waist - 26.25 26.25
Hips - 34.5 35
R Bicep - 11.5 11.75
L Bicep - 10.5 11
R Thigh - 19 19.75
L Thigh - 19 19.75

Front relaxed:


Back Relaxed:


Side Relaxed:

[ms_mac]

FDB:



Side Tri:

[gobbles23]

MMMkay, you are NOT ALLOWED to cut yet! lol! You look awesome! You look like you definitely gained more muscle/filled out more, and you're still so SO lean! LOTS of room for gains yet! You're not going to cut, are you??

[stephanielynn76]

MMMkay, you are NOT ALLOWED to cut yet! lol! You look awesome! You look like you definitely gained more muscle/filled out more, and you're still so SO lean! LOTS of room for gains yet! You're not going to cut, are you??

^^I SECOND THAT!!!!!

Brb bulking for 3 years straight if I were you... LOL!!!

[ms_mac]

MMMkay, you are NOT ALLOWED to cut yet! lol! You look awesome! You look like you definitely gained more muscle/filled out more, and you're still so SO lean! LOTS of room for gains yet! You're not going to cut, are you??

^^I SECOND THAT!!!!!

Brb bulking for 3 years straight if I were you... LOL!!!

Thanks girls! Nope, not cutting yet. I am going to keep going for another 5-6 lbs,then will reassess again.

[cmg1976]

Hello there You look great- I'll be following your progress You stayed that lean on 2800 calories? That is awesome!

[dreahere]

Brb bulking for 3 years straight if I were you... LOL!!!

^^^This!

[ms_mac]

Hello there You look great- I'll be following your progress You stayed that lean on 2800 calories? That is awesome!

Hey! Thanks for following. Trust me, I am stoked to be able to eat that much. Because you know what that means??? Means cutting will be a piece of cake - figure I can lean out on about 2200 cals. Yeah buddy!

^^^This!

Thanks Andrea. I don;t know aboout 3 yrs, but at least for another couple of months then thinking slight cut for summer, maintain til Aug then right back on the bulk train

Today is a rest day. My son is gone to his big sister's for a sleepover and I am drinking beer, eating popcorn and watching Miss America. How sad is that for a childless Sat night??

[cmg1976]

[QUOTE=ms_mac;1008868773]Hey! Thanks for following. Trust me, I am stoked to be able to eat that much. Because you know what that means??? Means cutting will be a piece of cake - figure I can lean out on about 2200 cals. Yeah buddy!

We are similar ht and wt, so maybe I can ramp up my metabolism to your neighborhood one day. I can dream right?! I'm still experimenting with figuring out my maint. and bulking cals. I've gained 4# since I started increasing a month ago, but I've been at 129 for the last couple wks, eating an avg of 2400 a day. I'll bump it up soon if I stay here another week, but I have a hard time believing I'll be able to get away with more...

[stephanielynn76]

We are similar ht and wt, so maybe I can ramp up my metabolism to your neighborhood one day. I can dream right?! I'm still experimenting with figuring out my maint. and bulking cals. I've gained 4# since I started increasing a month ago, but I've been at 129 for the last couple wks, eating an avg of 2400 a day. I'll bump it up soon if I stay here another week, but I have a hard time believing I'll be able to get away with more...

I'm the same height as both of you and weigh over 20lbs more!!!! Brb "fatty fatty two by four... " LMAO!

Seriously though... I'm thinking you are both ectomorphs.

[ms_mac]

[QUOTE=cmg1976;1008894223]

Hey! Thanks for following. Trust me, I am stoked to be able to eat that much. Because you know what that means??? Means cutting will be a piece of cake - figure I can lean out on about 2200 cals. Yeah buddy!

We are similar ht and wt, so maybe I can ramp up my metabolism to your neighborhood one day. I can dream right?! I'm still experimenting with figuring out my maint. and bulking cals. I've gained 4# since I started increasing a month ago, but I've been at 129 for the last couple wks, eating an avg of 2400 a day. I'll bump it up soon if I stay here another week, but I have a hard time believing I'll be able to get away with more...

I kept bumping up little by little. - 100 cals at a time until I hit 2500 cals - which was where I was at last bulk. I did not want to go higher than that as I was REALLY SCARED to eat more. At my coach's urging he convinced me to jump from 2500 to 2800 in one fell swoop. And I have to admit I fought him on this tooth and nail until finally he told me to just shut the f&^% up and do it. If I felt crappy, gained too fast, blah blah he promised I could go back to the cal level I was comfortable with. However I felt great ...stuffing myself constantly is a chore but my numbers in the gym have increased significantly and ...surprise surprise I did not blow up like the Pillsbury dough boy I wish I had listened sooner. Live and learn I guess.

I'm the same height as both of you and weigh over 20lbs more!!!! Brb "fatty fatty two by four... " LMAO!

Seriously though... I'm thinking you are both ectomorphs.

Absolutely NOT a fattie girl! I think at my age.....having a 5 yr old keeps the metabolism hoppin'

So I am taking a rest week this week. And here is another shocker - my coach thinks its a good idea to keep my cal level at 2800. I am not so sure, but Imma do what I am told this time. I guess if I gain a ton I can always cut back after. But...its only a week, and I know when it comes time to lean out I can do it. I can lean out like nobody's business....so recovery at bulking cals. Who'd a thought????

Other news - I no longer need a belt to hold up my fav pair of jeans. This is good news - means I am finally gettin some glutes! Next stop - bigger jeans

[chrisateen]

You look great especially your arms and legs. You are also an inspiration and make sure you post more progress photos in the future. Its also great to see you eat soo much and barely gain any fat. Hope my metabolism is like that one day

[ms_mac]

You look great especially your arms and legs. You are also an inspiration and make sure you post more progress photos in the future. Its also great to see you eat soo much and barely gain any fat. Hope my metabolism is like that one day

Thank you! I will post updated pics periodically for sure Eat up, girl. Are you bulking too?

So Rest Day #2. Spent the morning cleaning my son's room - toys, clothes, books, the whole shabang! Then after school I took him and his little girlfriend ice skating. I swear I burned 500 calories trying to get their damn skates on and tied

I rewarded myself with 2 glasses of wine, though

[cmg1976]

[QUOTE=ms_mac;1009179173][QUOTE=cmg1976;1008894223]

I kept bumping up little by little. - 100 cals at a time until I hit 2500 cals - which was where I was at last bulk. I did not want to go higher than that as I was REALLY SCARED to eat more. At my coach's urging he convinced me to jump from 2500 to 2800 in one fell swoop. And I have to admit I fought him on this tooth and nail until finally he told me to just shut the f&^% up and do it. If I felt crappy, gained too fast, blah blah he promised I could go back to the cal level I was comfortable with. However I felt great ...stuffing myself constantly is a chore but my numbers in the gym have increased significantly and ...surprise surprise I did not blow up like the Pillsbury dough boy I wish I had listened sooner. Live and learn I guess.


So you've been at 2800 since Oct 12th I think it was? And you were 118#? Is 126 your most current wt? If so it sounds like you found your 2-3# a month sweet spot. Did you notice a big difference in your strength when you bumped that high? I'm giving my 2500/a day another week, and I'll bump again if I'm still 129... 300 cals at a time sounds like a lot, but maybe your coach is on to something

[ms_mac]

[QUOTE=cmg1976;1010061843][QUOTE=ms_mac;1009179173]

So you've been at 2800 since Oct 12th I think it was? And you were 118#? Is 126 your most current wt? If so it sounds like you found your 2-3# a month sweet spot. Did you notice a big difference in your strength when you bumped that high? I'm giving my 2500/a day another week, and I'll bump again if I'm still 129... 300 cals at a time sounds like a lot, but maybe your coach is on to something

Yes that is correct and yes - big difference in strength when I bumped up that much. I should add that the extra cals we bumped were fats. Another scary thought to me at the time, but its working....my macros look something close to this most days: 300 carbs, 200 pro, 100 fats.....

Are you doing any cardio right now?




So Day 3 of rest and I am going nuts Spent the day house cleaning and researching some new workout plans. I have narrowed down to 3:

http://www.muscleandstrength.com/art...reme-mass.html

This one I would roll right into phase 6,

http://www.muscleandstrength.com/wor...ut-system.html

http://www.muscleandstrength.com/wor...-training.html

Any opinions or suggestions?

[cmg1976]

[QUOTE=ms_mac;1010646093][QUOTE=cmg1976;1010061843]

Yes that is correct and yes - big difference in strength when I bumped up that much. I should add that the extra cals we bumped were fats. Another scary thought to me at the time, but its working....my macros look something close to this most days: 300 carbs, 200 pro, 100 fats.....

Are you doing any cardio right now?

So Day 3 of rest and I am going nuts Spent the day house cleaning and researching some new workout plans. I have narrowed down to 3:

http://www.muscleandstrength.com/art...reme-mass.html

This one I would roll right into phase 6,

http://www.muscleandstrength.com/wor...ut-system.html

http://www.muscleandstrength.com/wor...-training.html

Any opinions or suggestions?

Hmm... My protein is more like 130-150, fat 100-130, carbs somewhere in the 200's. So if I tried your coach's model it would be a lot more protein.

I'm not doing any cardio, just 3 total body strength sessions a day. I haven't actually tried cardio for several months, but when I did most activities would aggravate my hip flexor- cycling, walking hills, jogging, stair climber, etc. I could get away with the elliptical as long as I kept the pace down. So, just eating and lifting

I'm going to check those out when I have more time. I'll let you know what I think.

And how does everyone reply to multiple lines at once with the responses in order? When I try to do that everything but my last response comes out shaded the same as the OP's text; hence everything of mine at the bottom right now.

[ms_mac]

[QUOTE=cmg1976;1010766073][QUOTE=ms_mac;1010646093]

Hmm... My protein is more like 130-150, fat 100-130, carbs somewhere in the 200's. So if I tried your coach's model it would be a lot more protein.

I'm not doing any cardio, just 3 total body strength sessions a day. I haven't actually tried cardio for several months, but when I did most activities would aggravate my hip flexor- cycling, walking hills, jogging, stair climber, etc. I could get away with the elliptical as long as I kept the pace down. So, just eating and lifting

I'm going to check those out when I have more time. I'll let you know what I think.

And how does everyone reply to multiple lines at once with the responses in order? When I try to do that everything but my last response comes out shaded the same as the OP's text; hence everything of mine at the bottom right now.

I'll try and explain multi quotes as best as I can - at the end of each post in the left hand corner there are 3 icons. Click on the middle icon ( the one with the - sign), then go to the next post you wish to quote and do the same thing. Once you have done this for every post you wish to quote , go to reply in the right hand corner. Then just fill in your comments between the posts and hit submit. Hope I explained that okay

Day 5 - 2 more to go. Sun can't come fast enough. Still have not decided on a program yet. I better get on that!