Ms_Mac's Bulking Experiment

[ms_mac]

Looking good in here - did you get all dug out?

Finally - just in time for the next round. Snowing again now.

Yeeeaaa... that snowstorm. Crap. My car was trapped all day How much worse was it in SJ? lol




I was a litttttttle off... I guess the extra calories made a difference! lol

It was horrid. Again for the 3rd time in a week the whole city was basically shut down. Buses not running, offices and schools closed, malls closed, liquor stores closed.....you know its bad when even Tim Hortons shuts down.

Extra cals are making a difference. But I feel foolish even saying this .....some days I am just so sick of eating.....its a freakin' full time job......but I will carry on. Eye on the prize, right?

Yesterday - Macro 2 Micro 1 - Press Day

Had to work out at home because of yet another storm day.

Bench - 70%, 3*8, 1st set amrap
3*8,8,9 - 90lbs

DB Incline - 3*15-20
2*15,8 - 40lbs
1*15 - 35lbs

CGBP - 3*15-20
3*15,12,12 - 65lbs

Tri Press 3*15-20
3*20,15,12

DB Lateral - 3*15-20
3*15,15,12 - 15lbs

Weighted Oblique Side Bends
3*20 - 25lbs

I think the 15-20 rep sets are going to become 12-15 rep sets. HATE training higher than that.


Today - LSD Cardio run on the treadmill

4 miles in 36:18

And since Mother Nature is dumping on us AGAIN, tomorrow will be another train at home day.

[beefcake66]

It was horrid. Again for the 3rd time in a week the whole city was basically shut down. Buses not running, offices and schools closed, malls closed, liquor stores closed.....you know its bad when even Tim Hortons shuts down.

Whoa.

Bench - 70%, 3*8, 1st set amrap
3*8,8,9 - 90lbs

I noticed it says 1st set amrap, but you did 3rd set amrap.. which is proper for micro 1
But by going back and looking, I think your assistance work is supposed to be in the next rep range down now (8-10?), because you did 15-20 last micro?

I think the 15-20 rep sets are going to become 12-15 rep sets. HATE training higher than that.

In that case, you should keep it, and get out of your comfort zone I'm sure its there for a reason! It's a VERY well thought out program... (the assistance is on the 3 week rotation though, so you only have to do the high reps once every 3 micros!)

And since Mother Nature is dumping on us AGAIN, tomorrow will be another train at home day.

I'm jealous. We're getting crap weather but not to the same level as you. Only had 1 real snow day and 1 day where everyone was trapped in their homes/driveways but everything was still open lol

[ms_mac]

Whoa.



I noticed it says 1st set amrap, but you did 3rd set amrap.. which is proper for micro 1
But by going back and looking, I think your assistance work is supposed to be in the next rep range down now (8-10?), because you did 15-20 last micro?


In that case, you should keep it, and get out of your comfort zone I'm sure its there for a reason! It's a VERY well thought out program... (the assistance is on the 3 week rotation though, so you only have to do the high reps once every 3 micros!)


I'm jealous. We're getting crap weather but not to the same level as you. Only had 1 real snow day and 1 day where everyone was trapped in their homes/driveways but everything was still open lol

First off that 1st rep amrap was a typo. It should have said 3rd set amrap. I just started Macro 2, so back to the first micro. But am I missing something? I thought micro 1 and 4 supp lifts were both in the 15-20 rep range? So that would really be 2 weeks in a row of 15-20 work.....right??? Oh, I hope I haven't been wasting the micros by doing the wrong rep range....

Another snow day today, but not as bad as it has been. Most places are still open today.

Be back later with my squat workout.

[beefcake66]

Oh no! You're doing fine! I recognized it was just a typo. I would not consider any of your work done a waste.

My understanding of the rep schemes is:

Core Rep Range: 1 -> 2 -> 3 -> 4 -> 1 -> 2 -> 3 -> 4 -> 1 -> 2 -> 3 -> 4
Supp Rep range: 1 -> 2 -> 3 -> 1 -> 2 -> 3 -> 1 -> 2 -> 3 -> 1 -> 2 -> 3

[ms_mac]

Oh no! You're doing fine! I recognized it was just a typo. I would not consider any of your work done a waste.

My understanding of the rep schemes is:

Core Rep Range: 1 -> 2 -> 3 -> 4 -> 1 -> 2 -> 3 -> 4 -> 1 -> 2 -> 3 -> 4
Supp Rep range: 1 -> 2 -> 3 -> 1 -> 2 -> 3 -> 1 -> 2 -> 3 -> 1 -> 2 -> 3

Oh....I guess I did misunderstand the supp rep scheme. If it means not having to do the 15-20 reps back to back I am soooo ok with that.

Macro 2 Micro 1 - Squat Day

Squats - 70%, 3*8, last set amrap
3*8,8,12 - 115lbs

Front Squat - 3*15-20
3*15 - 65lbs

Leg Ext (had to work out at home - no leg press ) 3*15-20
3*20

Lunges - 3*15-20
3*20,20,15

DB Calf Raise - 3*15-20
3*20

And for fun - Eats for the day:

M1 - post workout
1 pk cream of wheat
3 egg whites
2 tbls cocoa
100 grams blueberries
1 container Iogo yogurt

M2
2 slices rye bread
90 grams deli turkey
spinach leaves
30 grams cheddar

M3
4 oz trout
4 oz garlic mashed potatoes
3 oz carrots

M4
2 slices rye bread
2tbls Kraft Whipped PB
1 tbls no sugar added raspberry jam

M5
1 scoop cellucor pb marshmallow
60 grams Cheerios
2 tbls crunchy pb
1 apple

M6
2 glasses of red wine.

[beefcake66]

HHHHHHNNNNNNNGGGGGG cereal and whey protein ...... with apple and peanut butter........ UUUGGGGHHHH ME WANT.

[ms_mac]

HHHHHHNNNNNNNGGGGGG cereal and whey protein ...... with apple and peanut butter........ UUUGGGGHHHH ME WANT.

I eat this every single night before bed. Most times its with bananas or berries instead of apple and add dark chocolate, but I was out of both. I never get sick of this!

Macro 2 Micro 1 - Pull Day

BB Row - 70%, 3*8, last set amrap
3*8,8,9 - 90lbs

Pulldowns - 3*15-20
3*20 - 60lbs

OHP - 3*15-20
2*17,13 - 40lbs
1*15 - 30lbs

DB OHP - 3*15-20
2*15 - 25lbs
1*20 - 20lbs

Narrow Grip reverse pulldown - 3*15-20
3*20,15,15 - 65lbs

DB Curl - 3*15-20
2*15,12 - 25lbs
1*20 - 20lbs

Bent Over Reverse Fly - 3*15-20
3*20,20,15 - 20lbs

Fri Weigh In - NOPE!!

Not going to get on the scale weekly anymore. Maybe monthly..

I am going to a taco and wine party tomorrow night. I just made dessert to take - check these out!

http://pizzazzerie.com/recipes/valen...-brownie-bars/

A TOTAL CALORIE BOMB!!

[dreahere]

I am going to a taco and wine party tomorrow night. I just made dessert to take - check these out!

http://pizzazzerie.com/recipes/valen...-brownie-bars/

Motherofgod.

[beefcake66]

No more friday weigh ins!? aww, byebye guessing game lol

Motherofgod.

x2.

im gonna (maybe attempt) make those and get fat again. they look glorious.

[ms_mac]

Motherofgod.

+

No more friday weigh ins!? aww, byebye guessing game lol


+


x2.

im gonna (maybe attempt) make those and get fat again. they look glorious.

Being the nerd that I am, I calculated the cals in these. Bear in mind that I used ff\sf pudding mix, light cream cheese, and dark chocolate chips - the whole pan came to a whopping........6912 cals! However, I cut them into 24 bars.....so 288 cals for a square. They are small, but that really wasn' t too terrible for cals. And they were super duper sweet! 1 square was plenty enough. I absolutely LOVE sweets, but there is no way I could have eaten more than the 1 I had.

Now working my way through a bottle of Pinot Grigio,

[beefcake66]

Moscato here

[ms_mac]

Moscato here

The bottle, right??? Don't dissapoint me, Beefie.

Cardio today - intervals:

800 metres@8 mph *3
800 metres@6.5mph*4

3.5 miles total in 31 min..

[ms_mac]

Macro 2 Micro 2 - Lift Day

Sumo Deads - 80%, 3*6, 3rd set amrap
3*6,6,8 - 155lbs

SLDL - 4*8-10
4*8 - 120lbs

Rack Dead\shrug - 4*8-10
4*8 - 135lbs

Reverse Fly on an incline bench - 4*8-10
4*10,8,8,8 - 25lbs

Seated Leg Curl - 4*8-10
4*9,8,8,8 - 65lbs

Decline AB Crunch
3*20

Feeling super strong during this workout. Not sure if its the program, the extra food, or a combination of both....But I LIKE IT.

[ms_mac]

Tues - Macro 2 Micro 2 - Press day

Bench - 80%, 3*6, 3rd set amrap
3*6,6,5 - 100lbs - could not get any more.

DB Incline - 4*8-10
4*10,10,10,9 - 40lbs

CGBP - 4*8-10
4*8 - 70lbs

V Bar Press - 4*8-10
2*8,7 - 90lbs
2*8 - 85lbs

Cable Lateral - 4*8-10
4*10 - #1.75

Ab Machine - 4*8-10
4*10 - 70lbs

Today was just a cardio day:

treadmill LSD run - 4.25 miles - 38:40.

[beefcake66]

Feeling super strong during this workout. Not sure if its the program, the extra food, or a combination of both....But I LIKE IT.

yeaaa!

Bench - 80%, 3*6, 3rd set amrap
3*6,6,5 - 100lbs - could not get any more.

100lbs is always a tough milestone to destroy. no shame in that performance!

[ms_mac]

yeaaa!



100lbs is always a tough milestone to destroy. no shame in that performance!

My thumb\wrist has been acting up again, so I am sure that is hindering my progress. My bicep has been hurting again too for the last couple of days. Really pisses me off!!!

Feb 12th - Macro 2 Micro 2 - Squat Day

Squat - 3*6, 80%, 3rd set amrap
3*6,6,8 - 135lbs

Front Squat - 4*8-10
4*10,8,8,8 - 82.5lbs

Tecno Leg Press - 4*8-10
4*8 - 420lbs

Lunges - 4*8-10
4*8 - 35lbs

Seated Calf Raise - 4*8-10
4*8 - 140lbs - started off at a much higher weight, but got a super hurtin' calf cramp. Had to drop the weight back. Still got a cramp during each set.

Front Raise - 4*8-10
4*10 - 15lbs

Feb 13th - Macro 2 Micro 2 - Pull Day. No school today so workout done at home..

BB Row - 3*6, 80%, 3rd set amrap
3*6,6,7 - 100lba

Pulldowns - 4*8-10
4*8,8,8,6 - 60lbs

OHP - 4*8-10
4*10 - 50lbs

DB OHP - 4*8-10
2*10,6 - 35lbs
2*10 - 30lbs
Couldn't get the 35's up after 2 sets.

Reverse Grip Pulldowns - 4*8-10
4*10,10,8,8 - 60lbs

DB Curls - 4*8-10
1*0 - 30lbs - HURTIN' Bicep..
4*10 - 25lbs

Bent over rear fly - 4*8-10
4*10,10,8,8 - 30lbs

[ms_mac]

Weighed in today because curiosity got the better of me....

Starting point - Sept 5th - 118.4
End of Week 1 -Sept 12th - 121.2
End of Week 2 - Sept 19th - 117.4
End of Week 3 - Sept 26 - 120.6
End of Week 4 - Oct 3 - 119.6
End of Week 5 - Oct 10th - NA.
End of Week 6 - Oct 17th - 120.2
End of Week 7 - Oct 24th - 118.6
End of Week 8 - Oct 31st - 120.
End of Week 9 - Nov 7th - 119.8
End of Week 10 - Nov 14th - 119.6
End of Week 11 - Nov 21st - 119.
End of Week 12 - Nov 27th - 120.8
End of Week 13 - Dec 5th - 120.2
End of Week 14 - Dec 12th - 120.6
End of Week 15 - Dec 19th - 120.6
End of Week 16 - Dec 26th - NA
End of Week 17 - Jan 2nd - 125.4 - Xmas fulk..
End of Week 18 - Jan 9th - 123
End of Week 19 - Jan 16th - 124.8
End of Week 20 - Jan 23rd - 123.8
End of Week 21 - Jan 30th - 124.8
End of Week 22 - Feb 6th - na
End of Week 23 - Fe 14th - 123.

What the hell?? I am stuffing my face. 2300 cals daily for 6 days and Sats are usually around 3000 cals.....Imma doin' sumpin' wrong here.

[gobbles23]

You seem like a bit of a spend thrift when it comes to cals. Do you find you move more when you eat more? Increase in NEAT? 2300 cals isn't a lot for your height. Increase to 2500 and get it over with

[ms_mac]

You seem like a bit of a spend thrift when it comes to cals. Do you find you move more when you eat more? Increase in NEAT? 2300 cals isn't a lot for your height. Increase to 2500 and get it over with

I am not really....just don't like to rush it. I usually wait a couple of weeks before I increase but I always add in after the couple of weeks if needed. As far as moving more because of an increase in NEAT, not so much. I am usually pretty lazy after my workout is done. Just the regular household chores, no biggie.

Today was sprint day:

400 metres @9 mph *4
400 metres @8.5mph
400 metres@8mph
400 metres@7.5mph

equal recovery in between. Total of 4 miles in 36 min.

[ms_mac]

Macro 2 Micro 3 - Lift Day:

At home....because, once again, we are snowed in!!!

Sumo Deads - 90%, 3*3, 1st set AMRAP
These did not go well at all.

1*1 - 175lbs
3*1 - 165lbs

Just couldn't do it.

SLDL - 5*4-6
5*6,6,5,5,4 - 140lbs

Rack Dead\Shrug - 5*4-6
5*5,4,4,4,4 - 155lbs

Reverse Fly on an incline bench - 5*4-6
5*6,6,5,4,4 - 30lbs

Lying Leg Curl - 5*4-6
5*6,4,4,4,4 - 50lbs

Dropped direct ab work daily and am moving it to Wed after cardio. Will do 3-4 exercises in whatever supp rep range I am in. So this week will be 5 sets of 4-6. Although I am still on the fence with heavy weighted ab work.

[ms_mac]

Macro 2 Micro 3 - Bench Day

Bench - 90%, 3*3, amrap 1st set
3*3 - 105lbs

Could not get any more than 3 on any set. Wrist is giving me some troubles. I think if it wasn't for that I may have been able to get 1 or 2 more...

Incline DB - 5*4-6
2*0 - 45lbs - yup, thats right....could not get those up for even 1 set.
3*12,12,8 - 40lbs

CGBP - 5*4-6
5*6 - 80lbs

Vbar Press - 5*4-6
1*5 - 100lbs - experiencing some wrist pain on these too
1*5 - 95LBS
3*6 - 90LBS

Cable Laterals - 5*4-6
5*6,6,5,4,3 - #2

[ms_mac]

Cardio day today:

LSD run on the dreaddie - 5 miles in 46:08

Abs:

Hanging Leg Raise
3*15

AB Machine
5*6 - 65lbs

Standing Russian Twist
3*12 - 5K

[ms_mac]

M1 - post training
40 grams oats
125 grams egg whites
100 grams blueberries
1 yogurt

M2
125 grams cottage cheese mixed with 125 grams Kozy Shack chocolate pudding

M3
3 slices Schneiders Country Naturals Back Bacon
3 homemade pancakes
1\2 c Bush's Brown Sugar and Hickory Beans

My pancake recipe is to die for:
http://www.ohsweetbasil.com/melt-in-...es-recipe.html

M4
Starbucks Venti Skinny Triple Caramel Caramel Macchiato - extra hot

M5
2 scoops pp
1\2 cottage cheese
60 grams cheerios
10 grams cocoa
4 oz banana
21 grams dark choc

Cals = 2480

[ms_mac]

Macro 2 Micro 3 - Squat Day

Squats - 90%, 3*3, 1st set amrap
3*5,3,3 - 145lbs

Front Squat - 5*4-6
5*6,6,4,4,4 - 90lbs

Tecno Leg Press - 5*4-6
5*6 - 440lbs

Lunges - 5*4-6
5*6,6,6,5,4 - 40lbs

DB Front Raise - 5*4-6
5*8 - 20lbs

Standing DB Calf
3*15 - 55lbs

[ms_mac]

Macro 2 Micro 3 - Pull Day

BB Row - 90%, 383, 1st set amrap
3*4,3,3 - 120lbs

Pulldowns - 5*4-6
5*6,5,5,5,4 - 95lbs

OHP - 5*4-6
5*6,6,6,6,4 - 60lbs

DB OHP - 5*4-6
5*6 - 35lbs

Had a spot today to get these up, so I managed to get all 5 sets at that weight.

V Handle Pulldown - 5*4-6
5*6,6,6,5,5 - 100lbs

DB Curl - 5*4-6
5*5,4,4,3,3 - 35lbs

Bent Over Rear Fly - 5*4-6
5*6 - 35lbs

[ms_mac]

Well, I missed a week of posting here.....had a ****ty week. Going through some personal issues with my 23 yr old daughter that is really taking a toll on all of us. As a result my workouts were crappy. I did get them in but my mind just wasn't in it. I did what I could but it was 1 rep max week on my core lifts and I failed miserably on 2 out 4 lifts. Food was no better. All over the place:

Sun - 2195 cals
Mon - 1857
Tues - 1855
Wed - 3380
Thurs - 1898
Fri - 1875
Sat - 3102

So yeah...it is what it is.

But time to put on my big girl panties and get back to the grind. Don't know if I should repeat micro 4 or just carry on with the next Macro. I'll decide later I guess. Meantime, I did run intervals today:

800 metres@6.5mph
800 metres@8.1
800 metres@6.5
800 metres@8.2
800 metres@6.5
800 metres@8.3
800 metres@6.5

3.5 miles total in 30:48

[dreahere]

Good on you for even working out, even if you didn't hit what you wanted to. Can never stop worrying about them even when they're grown adults, I know. Hope you have a better upcoming week.

[ms_mac]

Good on you for even working out, even if you didn't hit what you wanted to. Can never stop worrying about them even when they're grown adults, I know. Hope you have a better upcoming week.

I wish I get wave a magic wand and she could be 7 yrs old again. I worried about her then, but its much different kind of worry once they are adults.....

I decided just to continue on with the next macro and just push a bit more weight for the 1 rep max week. Lets hope I fare better in another 4 weeks.

Macro 3 Micro 1 - Lift Day

Sumo Deads - 3*8, 70% of 1 rm, 1st set amrap
3*9,8,8 - 140lbs

SLDL - 4*8-10
4*8 - 130lbs

Rack Deads w\Shrug - 4*8-10
4*8,8,8,6 - 145lbs

Reverse Fly on an incline bench - 4*8-10
4*10,10,8,8

Lying Leg Curl - 4*8-10
4*10 - 40lbs

Calories weren't great yesterday - 2124. Worse today - right now I am at 1255 for the day and no desire to eat. Hoping I'll be hungry in a couple of hours. Looks like my sludge bowl is gonna have a lotta pb in it tonight in order to get the cals in..

[ms_mac]

Just realized I screwed up this week's micro cycle for core lifts. Should be 3rd set amrap, not 1st set.

Yesterday was Macro 3 Micro 1 Press Day

Bench - 3*8, 70% 3rd set amrap(should have been but I did 1st set)
3*10,8,8 - 95lbs

Incline Db - 4*8-10
4*12,12,10,9 - 40lbs

CGBP - 4*8-10
4*10,10,8,8 - 70lbs

Tri Press Down - 4*8-10
4*10

DB lateral - 4*8-10
4*8 - 20lbs

Today was a run day - 5 miles in 44:29

Gotta get my ****t together and get my head back in the game.

[ms_mac]

Thurs - Macro 3 Micro 1 - Squat Day:

Squats - 3*8, 70% of 1rm, last set amrap
3*8,8,9 - 120lbs

Goblet Squats - 4*8-10
4*10 - 35lbs

Leg Ext - 4*8-10
4*10

Step Ups - 4*8-10
4*10

DB Calf - 4*8-10
4*15

Plate Raise - 4*8-10
4*10

Today - Macro 3 Micro 1 Pull Day

Self Braced DB Row - 3*8, 70%, last set amrap
3*8,8,12 - 35lbs

Pulldowns - 4*8-10
4*10,8,8,8

OHP - 4*8-10
4*8

DB OHP - 4*8-10
3*12

Reverse Grip Pulldown - 4*8-10
4*10,10,9,8

DB Curl - 4*8-10
3*8,8,6

My thumb\wrist was really getting painful at this point so I cut it short. Didn't get a 4th db curl set or any reverse flys.