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
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Thread: Ms_Mac: The Saga Continues
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12-31-2012, 03:58 PM #361
- Join Date: Nov 2004
- Location: Saint John, New Brunswick, Canada
- Age: 54
- Posts: 5,705
- Rep Power: 8180
Mon Dec 31st 2012 - LAST WORKOUT OF 2012!
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01-01-2013, 06:50 PM #362
- Join Date: Nov 2004
- Location: Saint John, New Brunswick, Canada
- Age: 54
- Posts: 5,705
- Rep Power: 8180
Tues Jan 1st 2013
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.
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01-01-2013, 07:08 PM #363
- Join Date: Nov 2010
- Location: Houston, Texas, United States
- Posts: 5,495
- Rep Power: 18223
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01-02-2013, 05:27 PM #364
- Join Date: Nov 2004
- Location: Saint John, New Brunswick, Canada
- Age: 54
- Posts: 5,705
- Rep Power: 8180
Wed Jan 2nd 2013
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
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01-04-2013, 03:28 AM #365
- Join Date: Nov 2004
- Location: Saint John, New Brunswick, Canada
- Age: 54
- Posts: 5,705
- Rep Power: 8180
Fi Jan 4th 2013
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.
Last edited by ms_mac; 01-04-2013 at 06:05 PM. Reason: updates
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01-04-2013, 06:08 PM #366
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01-07-2013, 11:44 AM #367
- Join Date: Nov 2004
- Location: Saint John, New Brunswick, Canada
- Age: 54
- Posts: 5,705
- Rep Power: 8180
Sun Jan 6th 2013
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
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01-07-2013, 11:48 AM #368
- Join Date: Mar 2009
- Location: Newfoundland, Canada
- Age: 38
- Posts: 19,693
- Rep Power: 22515
AHHH! You look so good! You're arms and shoulders look bigger and fuller, yet still uber lean! NICE job!!!!
Team Cookies Give You Superpowers
***********************************************
Current Journal: Adventure Time with Turkey
https://forum.bodybuilding.com/showthread.php?t=170094463&p=1489770341#post1489770341
My Super Awesome SNS log- Lori Battles the Holiday Pudge (Finished):
http://forum.bodybuilding.com/showthread.php?t=140145363&page=2
"She's not overtraining- she just trains stupid" -Kimm4
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01-07-2013, 12:08 PM #369
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01-07-2013, 02:32 PM #370
- Join Date: Sep 2010
- Location: Massachusetts, United States
- Age: 61
- Posts: 5,943
- Rep Power: 7211
You have the best outer pecs. Really pretty delts too, but I especially lurve your pecs
And welcome to the dark side. /morefoodinmybellehequalsbetterlifts crew"Eat some oatmeal, do some squats, how hard is that seriously."--Prof Ham
..............................................................................
Team Cookies Give You Superpowers
...............................................................................
For the lulz and an occasional intelligent thought, plus pics:
http://musclemilkisnotaeuphemism.blogspot.com/
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01-07-2013, 07:17 PM #371
- Join Date: Nov 2004
- Location: Saint John, New Brunswick, Canada
- Age: 54
- Posts: 5,705
- Rep Power: 8180
Mon Jan 7th 2013
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
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..
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!
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01-09-2013, 05:26 PM #372
- Join Date: Nov 2004
- Location: Saint John, New Brunswick, Canada
- Age: 54
- Posts: 5,705
- Rep Power: 8180
Wed Jan 9th 2013
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
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01-10-2013, 05:57 PM #373
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01-11-2013, 12:15 PM #374
- Join Date: Nov 2004
- Location: Saint John, New Brunswick, Canada
- Age: 54
- Posts: 5,705
- Rep Power: 8180
Fri Jan 11th 2013 - OBF Fall|Winter Contest End Pics!
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:
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01-11-2013, 12:19 PM #375
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01-11-2013, 12:23 PM #376
- Join Date: Mar 2009
- Location: Newfoundland, Canada
- Age: 38
- Posts: 19,693
- Rep Power: 22515
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??
Team Cookies Give You Superpowers
***********************************************
Current Journal: Adventure Time with Turkey
https://forum.bodybuilding.com/showthread.php?t=170094463&p=1489770341#post1489770341
My Super Awesome SNS log- Lori Battles the Holiday Pudge (Finished):
http://forum.bodybuilding.com/showthread.php?t=140145363&page=2
"She's not overtraining- she just trains stupid" -Kimm4
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01-11-2013, 12:33 PM #377
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01-11-2013, 12:43 PM #378
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01-11-2013, 01:30 PM #379
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01-11-2013, 05:57 PM #380
- Join Date: Sep 2010
- Location: Massachusetts, United States
- Age: 61
- Posts: 5,943
- Rep Power: 7211
"Eat some oatmeal, do some squats, how hard is that seriously."--Prof Ham
..............................................................................
Team Cookies Give You Superpowers
...............................................................................
For the lulz and an occasional intelligent thought, plus pics:
http://musclemilkisnotaeuphemism.blogspot.com/
-
-
01-12-2013, 05:49 PM #381
- Join Date: Nov 2004
- Location: Saint John, New Brunswick, Canada
- Age: 54
- Posts: 5,705
- Rep Power: 8180
Sat Jan 12th 2012
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!
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??
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01-12-2013, 06:33 PM #382
[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...
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01-12-2013, 08:29 PM #383
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01-13-2013, 09:38 AM #384
- Join Date: Nov 2004
- Location: Saint John, New Brunswick, Canada
- Age: 54
- Posts: 5,705
- Rep Power: 8180
Sun Jan 13th 2013
[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.
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
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01-13-2013, 11:46 AM #385
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01-14-2013, 07:03 PM #386
- Join Date: Nov 2004
- Location: Saint John, New Brunswick, Canada
- Age: 54
- Posts: 5,705
- Rep Power: 8180
Mon Jan 14th 2013
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
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01-14-2013, 08:29 PM #387
[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
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01-15-2013, 10:25 PM #388
- Join Date: Nov 2004
- Location: Saint John, New Brunswick, Canada
- Age: 54
- Posts: 5,705
- Rep Power: 8180
Tues Jan 15th 2013
[QUOTE=cmg1976;1010061843][QUOTE=ms_mac;1009179173] 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?
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01-16-2013, 07:13 AM #389
[QUOTE=ms_mac;1010646093][QUOTE=cmg1976;1010061843] 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.
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01-17-2013, 08:11 PM #390
- Join Date: Nov 2004
- Location: Saint John, New Brunswick, Canada
- Age: 54
- Posts: 5,705
- Rep Power: 8180
Thurs Jan 17th 2013
[QUOTE=cmg1976;1010766073][QUOTE=ms_mac;1010646093] 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!
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