Ms_Mac: The Saga Continues

[cmg1976]

I started taking creatine and I didn't notice any bloating, but I don't know if it's doing anything for my lifts either. I'll finish the jar I guess.

How do you like those rack deads vs pulling off the floor? I thought about trying them, but the hardest part of a DL for me is getting the bar off the floor, so I figured they wouldn't be targeting my weak point. But they might be a nice thing to throw in for more of a back-specific lift?

[dreahere]

Nice run! Congrats!

[ms_mac]

Yay for race time, go you! Awesome .

thanks lady I am still pumped about that!

I started taking creatine and I didn't notice any bloating, but I don't know if it's doing anything for my lifts either. I'll finish the jar I guess.

How do you like those rack deads vs pulling off the floor? I thought about trying them, but the hardest part of a DL for me is getting the bar off the floor, so I figured they wouldn't be targeting my weak point. But they might be a nice thing to throw in for more of a back-specific lift?

I like the supp - CreIgnite. I did feel it gave me some extra push and muscle pump, but as with most other creatines I have used the bloat gets me every time. I do both rack deads and from the floor. Rack deads I find target my lower back more than pulling from the floor ....and I can pull more. I just wanted a change from conventional deads for a couple of weeks. I'll throw them back in again after a couple more workouts.

Nice run! Congrats!

Thanks! Imma eatin' ice cream every night before races from now on

Today - Chest and Tri's:

Bench
4*3,3,3,2 - 125

Decline Bench
4*6,5,4,4 - 125

Incline DB Bench
1*0 - 50
4*7 - 45

Tri Press Down
4*6 - 50

Dips
4*8,7,6,5

[stephanielynn76]

We are built a lot the same I think, as that is where I put fat first too but I have significantly more than you right now- I swear I have a beer belly, and I didn't even drink any beer, lol. There better be some muscles growing underneath this shiz, that's all I have to say.

Yes you are built the same and Christina there is DEFINITELY some muscle under that "shizzz."

That's so awesome you can cut on 2000 calories now

No kidding!!! That's incredible. Brb eating peanut butter while cutting...

45:25!!!!!!!!!I am blaming it on the big ass ice cream in a waffle cone that I had last night All carbed up and ready to roll this mornin'!

Woot woot on the race time! Ice cream gives you super powers!!! I eat it every Sunday and I kill it on Mondays!

[gobbles23]

MMm, ice cream Congrats on the race time!!!

[ms_mac]

Yes you are built the same and Christina there is DEFINITELY some muscle under that "shizzz."



No kidding!!! That's incredible. Brb eating peanut butter while cutting...



Woot woot on the race time! Ice cream gives you super powers!!! I eat it every Sunday and I kill it on Mondays!

+

MMm, ice cream Congrats on the race time!!!

Yep - Ice cream is now my secret weapon I just registered for my 2nd race - a 10K on Canada Day...

Tues was a run day - ran an out and back - 25 min out and 24 min back...I like it I don't have a garmin or fancy distance calculator but I am guessing it was about 5 miles.

Wed - Shoulders and Traps:

DB Press
1*0 - 40 - I keep trying to get these bad boys up, but they just don't budge.
4*12,9,9,8 - 35

Side Raise
4*4 - 25

Plate Raise
1*8 - 25
3*6,5,5 - 35

Upright Row
4*6,5,5,5 - 75

DB Shrug
4*10,9,9,8 - 50

And today was Back ad bi's:

Rack Deads
4*4,4,1,1 - 195 - didn't have it in me today

Pulldowns
4*6,5,5,5 - 85

Seated Row
4*6 - 90

Chins
4*6,6,5,3 1\2..

Cable Curl
1*6 - 60

Hammers
1*10 - 25
2*6 - 30

Weigh in day tomorrow - after a full week off of creatine. I am not feeling so bloaty so I suspect I will finally see a drop..

[ms_mac]

Weigh in day:

Beginning weight - April 5 - 130.8
end of week 1 - April 12 - 130.8
end of week 2 - April 19 - 130.8
end of week 3 - April 26 - 130.6
end of week 4 - May 3 - 128.6

So a week after finishing the creatine - finally down. About figgin' time

Off to do some sprints in a few...

[gobbles23]

Oh nice! 0.5lbs a week is perfect! Awesome

[ms_mac]

Oh nice! 0.5lbs a week is perfect! Awesome

Yeah, but it came off all at once. Don't matter - I'll take it

Today's workout - Treadmill

4 mph
1 min at 8%
1 min at 9%
1 min at 10%
1 min at 11%
1 min at 12%
*5
then 2 min of walking lunges at 12% and 2 mph.......ass torture

Also met with my coach today and even though I am only down 2 lbs in a month my waist pinch is down from 7.25 mm on April 5th to 5.75 today....so progress is being made.....just not much showing on the scale. One more reason to get rid of that damn thing...........



if it wasn't such a crutch!

[dreahere]

Oh, so happy for you the stoopid scale finally cooperated!

I can't believe you can do walking lunges on the treadmill I fall over doing them on solid ground, hahaha.

[ms_mac]

Oh, so happy for you the stoopid scale finally cooperated!

I can't believe you can do walking lunges on the treadmill I fall over doing them on solid ground, hahaha.

Me too! LOL! That was the first time I have ever done walking lunges on the treadmill - and it may just be the last

Yestderday:

Legs:
BB Squat
4*6 - 145lbs - these just plain suck...I just can't get below parallel unless I am using pink plates Not sure if its a mental thing, a flexability thing....or what. So frustrating!

DBDL
3*10 - 50lbs

Goblets
3*10 - 50lbs

Calf Raises
4*20 - 145lbs

Leg Ext
3*6 - 85lbs

Lunges
3*8

Then 15 minutes LISS on the treadmill..


Today - rest..

[ms_mac]

Chest and tri's today:

Bench
4*4,3,2,2 - 125lbs

Decline Bench
4*6,5,5,5 - 125lbs

Incline DB Press
1*5 - 50lbs!!!! YeeHaww! Finally got those 50's up
1*0 - 50lbs - but I couldn't do it for another set. Dammit
3*8 - 45lbs

Tri Press
4*4 - 60lbs

Dips
4*8,8,6,6

Then 20 min LISS - 8% incline and 3.5mph.

[ms_mac]

Tues - Shoulders and traps:

DB Press
1*0 - 40lbs - still a no go
4*10,8,7,6 - 35lbs

Plate Raise
4*6,6,5,5 - 35lbs

Bent Over lat raise
4*6 - 25lbs

Upright Row
4*6,5,5,5 - 75lbs

BB Shrug
4*10,8,8,8 - 145lbs

followed by 20 mins Liss cardio - 9% incline and 3.5mph

Today - LSD run - 10K out and back - 55:29.

Hip is is throbbing......seems any more than 5 or so miles and I am toast

[ms_mac]

Thurs - Back and Bi's:

BB Row
4*6 - 105lbs

Pulldowns
4*6 - 85lbs

Seated Row
4*5,4,4,4 - 95lbs

Chins
4*6,3,3,3

Hammers
3*8 - 30lbs

Today - cardio:

5 min at 6mph
1 min at 10mph, 1 min at 4mph, 1 min at 6mph - repeat 4 more times
5 min at 9% incline and 3.5mph

25 min total.

Weigh in day update:

Weigh in day:

Beginning weight - April 5 - 130.8
end of week 1 - April 12 - 130.8
end of week 2 - April 19 - 130.8
end of week 3 - April 26 - 130.6
end of week 4 - May 3 - 128.6
end of week 5 - May 10 - 128

Now we're cookin

[ms_mac]

Sat - leg day:

Box squat
4*6 - 155

SLDL
4*6,5,5,4 - 155

Goblets
4*6 - 60

Calf Raise
4*20 - 155

Lunges
4*6 - 40

Good Mornings
4*6,6,5,5 - 70

Today - rest and pure gluttony. Macros for today:

Cals = 2565
fat = 106
carbs - 228
pro - 170

Usual Macros:

Cals = about 2000
fat = 60
carb = 160
pro = 190



Better have an awesome chest day tomorrow

[ms_mac]

Switched up my program - am doing reverse pyramids for the next few weeks.

Mon - Chest and Tri:

Bench
125*3
120*6
115*8
110*10

Incline Bench
105*6
100*7
95*8
85*10

Fly
30*12
25*14
20*15

CGBP
110*0
105*2
100*4
95*6

Skulls
45*8
35*12
25*15

PM Cardio - LISS 25 min at 10% and 3.5mph

Today - Back and Bi:

Deads
175*4
165*6
155*8
135*10

BB Row
110*6
105*8
100*10
95*12

Pulldowns
90*5
85*6
80*7
70*8

Chins
4 sets of 4,4,3,3

BB Curl
75*4
70*5
65*8
60*10

PM Cardio - MISS run - out and back for 5K total - 27:29

Signed up for a half marathon in August...time to turn it up a notch

Just for fun here is my food for the day:

Pre w\o - 1\2 scoop Muscle Pharm Assault

Meal 1 - post workout
2 slices ancient grain bread
1\2 scoop pp
5 oz strawberries

Meal 2
175 grams greek yogurt
5 grams cocoa
20 grams pb

Meal 3
1 extra lean turkey sausage
4 oz red peppers and 2 oz onions
200 grams turnip "fries" with 1\2 tbsp olive oil

Meal 4
2 whole eggs and 4 whites

Meal 5 - my beloved sludge bowl
2 scoop pp
125 grams cottage cheese
30 grams dark chocolate
30 grams ab
40 grams oats

Cals = 1992, fat = 65, carb = 171, pro = 181

[stephanielynn76]

Yeah, but it came off all at once. Don't matter - I'll take it

Today's workout - Treadmill

4 mph
1 min at 8%
1 min at 9%
1 min at 10%
1 min at 11%
1 min at 12%
*5
then 2 min of walking lunges at 12% and 2 mph.......ass torture

Also met with my coach today and even though I am only down 2 lbs in a month my waist pinch is down from 7.25 mm on April 5th to 5.75 today....so progress is being made.....just not much showing on the scale. One more reason to get rid of that damn thing...........



if it wasn't such a crutch!

I came in to catch up and check in on ya. Girl I am seriously struggling with that damn scale right now. I have been bouncing around up and down with out a definitive "scale loss" in over 5 weeks... and I'm in contest prep! I am, however, visibly leaner and my clothes are looser. That damn scale... throw it out!

[ms_mac]

I came in to catch up and check in on ya. Girl I am seriously struggling with that damn scale right now. I have been bouncing around up and down with out a definitive "scale loss" in over 5 weeks... and I'm in contest prep! I am, however, visibly leaner and my clothes are looser. That damn scale... throw it out!

Yup! Stupid scales! As long as you "see" progress in the mirror, thats all that matters, right? Visited your journal a bit ago and you are looking great. Right on track I'd say

Today - HIIT Cardio - Hill repeats on the treadmill:

10% incline
5 min at 3.5 mph
1 min @5
1 min @3
1 min @5.1
1 min @3
1 min @5.2
1 min @3
1 min @5.3
1 min @3
1 min @5.4
1 min @3
1 min @5.5
1 min @3
1 min @5.6
1 min @3
1 min @5.7
5 min @3.5

25 min total.

So 2 days back to back and my hip is okay. However, my long run that I originally planned for Fri will have to be done tomorrow as its calling for major rain fall on Fri. I do not wish to run in rain and I will absolutely go crazy if I have to run a 10K on the treadmill So that means I will have 3 run days in a row. Hoping the hip issue does not make an appearance..

[gobbles23]

PPPpffttt! Scales are really stupid! 11 weeks for me-11! And I still don't even know what happened! lol!

Nice work in here!!!!

[ms_mac]

PPPpffttt! Scales are really stupid! 11 weeks for me-11! And I still don't even know what happened! lol!

Nice work in here!!!!

They should be illegal Thanks, girl

Today was shoulder and traps - it rained today all day long so I didn't get my LSD run in. Hoping for better weather tomorrow...

OHP
4*75
6*70
8*65
9*60

Arnolds
7*30
10*25
12*20
15*15

DB Pushes (stole these from Meg's journal)
6*40
8*35
8*30
10*25

Upright Row
5*80
6*75
7*70
8*65

DB Shrug
3 sets of 12 - 50lbs

Hanging Leg Raise
3*15

Obliques
3*15 - 25lbs

PM Cardio - LISS
10% incline 3.5 mph for 25 min.

[ms_mac]

Its that dreaded time of the week again

Weigh in day:

Beginning weight - April 5 - 130.8
end of week 1 - April 12 - 130.8
end of week 2 - April 19 - 130.8
end of week 3 - April 26 - 130.6
end of week 4 - May 3 - 128.6
end of week 5 - May 10 - 128
end of week 6 - May 17 - 128

No change - WHATEVER!!

I had to resort to the treadmill for my run this morning. 4 miles was all I could handle. 37:12.

[ms_mac]

Legs today:

Box Squats ss Calf Raise
6*175 - 20 calf raise
8*165 - 20 calf raise
10*155- 20 calf raise
12*145- 20 calf raise

SLDL
4*165
5*155
6*145
7*135

Goblets
3*10*50lbs

GM's
6*75
7*70
8*65

[ms_mac]

Chest and tri's today

Bench
1*3 - 125
1*2 - 125
1*5 - 120
1*6 - 115
1*10 - 110

Incline Bench
1*2 - 110
1*6 - 105
1*7 - 100
1*8 - 95
1*10 - 90

Flies
1*5 - 35
1*12 - 30

CGBP
1*7 - 90
1*8 - 85
1*10 - 80

Skulls
3*12,10,8 - 45

PM Cardio:
25 min LISS
12% incline, 3.5 mph