Ms_Mac's The Heat is On Journal

[ms_mac]

Hi folks - yup, its only 18 weeks away! Seems like a long time, but it will sure go by fast.

For this contest prep, I will be using a different nutrition scheme and a new workout plan so I figure I may as well start a new journal, too. And the other one hasn't been updated in so long I am sure most of you have forgotten about me! I promise to update this one regularly, no matter if I only have a minute. Its been a very busy time for me, but I have missed my journalling so I'M BACK!

Okay, now on to contest prep. Mike and I have decided to give the Cut Diet a try. This was designed by the Scivation folks - Chuck Rudolph, Marc Lobliner, Derek Charlebois and Layne Norton. I will be following the 1800 cut plan which looks like this:

Meal 1
6 egg whites
1 whole egg
1 oz grilled chicken
1.33 c steamed spinach
12 almonds
6.5 oz ruby red grapefruit

Meal 2
2 scoops Substance WPI plus 5grams glutamine
2 tbsp pb or 18 almonds
1 c steamed broccoli, green beans or asparagus

Meal 3
5 oz grilled chicken, halibut\talipia or sirloin filet or tuna
1 c steamed broccoli, green beans or asparagus
4 tsp pb or 12 almonds

Meal 4
Same as meal 3

Meal 5
1.5 scoops Substance WPI plus 5grams glutamine
12 almonds
6.5 oz ruby red grapefruit
1 c steamed broccoli, green beans or asparagus


Meal 6
5 oz grilled chicken, halibut\talipia or sirloin filet or tuna
1\2 c steamed broccoli, green beans or asparagus
1 oz avocado

Every 18th meal - so every 3rd day last meal will be a carb up meal:
To be eaten in the following order:

1 - 1.5 c steamed green beans or 12 oz asparagus

2 - 1\c dry oatmeal
2 tbsp raisins
Splenda
12 almonds

3 - 8 oz sweet potato
2 tsp peanut butter
Splenda

During workout is supposed to be 1.5 scoops Substance WPI plus 4-8 scoops of Extend. I will just be using WPI immediately following workouts instead. This will be the only change to the program for now. Adjustments to be made as needed.

Workouts are divided into 4 week segments but for the 1st segment I will be doing 6 weeks, then 4 for the other segments:

Weeks 1 -6 will be Conditioning and will consist of 3 sets of 12-15
Weeks 7 - 10 will be Growth\Strength and will consist of 5-6 sets of 6-10 reps
Weeks 11-14 will be Strength\Growth and will consist of 5-6 sets of 4-6 reps
Weeks 15-18 will be SHOWTIME weeks and will consist of mostly high rep sets.

Cardio will be 30 min LIT after every workout plus 1 day of cardio only 45-60 min - so 6 days of cardio, about 3 and 1\2 hours per week for now. Will be increased as needed.


Supplements I will be using:
WPI
Currently using NO SHOTGUN but may switch back to Horse Power
Glutamime
Sesamin
Haven't decided on which fat burner to use yet. I am currently using Lipo 6, but just in the morning pre breakfast. Not sure if I'll stick with that one or try something new. In the past I have used Redline, but it is no longer available in Canada, so any suggestions??


So there you have it, folks....my new contest prep in a nutshell!

[Original Poster]

Awsome !
So your torture begins now.
I know Derek Charlebois and Layne Norton and these two young guys surely know their stuff. I should be seeing them at the Scivation booth next week in Columbus. With their help and what you seemed to have planned, I think you are going to kick ass in your comp.

I will so be following your progress ms_mac.

[Gunn27]

*Subs*

Great to hear you will be posting regualr updates again!

[Hibiscus09]

Thanks for laying it all out for us! I'm excited for you and know you'll do great as your prepare and compete!!

[joed]

You're gonna do great.

[ms_mac]

Awsome !
So your torture begins now.
I know Derek Charlebois and Layne Norton and these two young guys surely know their stuff. I should be seeing them at the Scivation booth next week in Columbus. With their help and what you seemed to have planned, I think you are going to kick ass in your comp.

I will so be following your progress ms_mac.

Yup, well torture begins Monday, so I am having one last HORRAH! this weekend. Hubby and I are going to a Wine Festival tonight. I can't wait!

*Subs*

Great to hear you will be posting regualr updates again!

Thanks, Gunn. Make sure you stop by often. I am sure there will be mucho wining!

Thanks for laying it all out for us! I'm excited for you and know you'll do great as your prepare and compete!!

Thanks, Hib. I am really excited about this contest prep. A different approach may just do it for me!

You're gonna do great.

Thanks, Joed.

[Original Poster]

Awwwwwwww a wine festival and you didn't invite, Shelli, Hib and myself ?

We all have a wine addiction.

Hope you enjoyed your lat Hurrah ?
Now kick some ass !

[ms_mac]

Awwwwwwww a wine festival and you didn't invite, Shelli, Hib and myself ?

We all have a wine addiction.

Hope you enjoyed your lat Hurrah ?
Now kick some ass !

I had so much fun! However once my defenses were down hubby talked me into running a half marathon race today! I was not ready and had no intention of doing this, but I just got stupid! Anyway, I ran this morning and it was a pretty tough course. The 1st 10k was totally uphill, so I was defintely not prepared. However I still finished in 2:02. Not a great time but okay all things considered. Hubby beat me though by a good 10 minutes! DAMNIT!

Hope you're all having a great weekend!

[mom24boys]

cant wait to follow and see your progress.

[ms_mac]

cant wait to follow and see your progress.

Thanks Mom!

Okay here we go - 1st day of my new program: Chest, abs and cardio

BB Incline Press - 3 sets of 15, bar weight only
Flat Bench Press - 3 sets of 15, bar plus 2.5K plate each side
Decline DB flies - 3 sets of 15, 20lbs db
Pushups - 3 sets to failure - 20,15,10
Machine Ab crunch - 3 sets of 15 at 8 plates
Hanging Leg Raise - 3 sets of 15

Cardio - 30 min on the EFX - 4 min level 8, 4 min level 20, repeat to min 28, then 2 min level 8.

Thats it!

[kimsquit]

*subscribed*

It's times like this I wish I were back on the East Coast so I could watch your progress and see you compete!

Haven't decided on which fat burner to use yet. I am currently using Lipo 6, but just in the morning pre breakfast. Not sure if I'll stick with that one or try something new. In the past I have used Redline, but it is no longer available in Canada, so any suggestions??

the ECA stack works well for me - and it's a lot more economical than the prepackaged stuff

[Hibiscus09]

Nice workout, ms_mac!!

[ms_mac]

*subscribed*

It's times like this I wish I were back on the East Coast so I could watch your progress and see you compete!

the ECA stack works well for me - and it's a lot more economical than the prepackaged stuff

Ah, thanks, Chris! I would love to see you compete one day, too.

Nice workout, ms_mac!!

Thanks, Hib.

Legs today:

BB Squats - 3*15 ATG bar plus 10K each side - very puny!
SLDL - 3*15,15,12 80lbs preweighted bar
Seated leg curl - 3*15 20K plate
Leg Press - 3*15 40K each end
Leg Ext - 3*15 20K
Standing calf raise - 3*15,15,12 at 180lbs
Seated calf raise - 2*15 20K plate each side

Cardio - 10 min on the stepmill and 5 min on the treadmill. Thats all I could muster! Legs were jelly!

[Tifflex]

I will be following your progress on the Cut Diet program. I have been loosely following the program for about 4 weeks and have seen nice changes in my body. I know you will do well.

Good Luck!

[kimsquit]

Ah, thanks, Chris! I would love to see you compete one day, too.

Montreal isn't that far a drive for you

[ms_mac]

I will be following your progress on the Cut Diet program. I have been loosely following the program for about 4 weeks and have seen nice changes in my body. I know you will do well.

Good Luck!

Thanks Thinton!

Montreal isn't that far a drive for you

What???? Your comp is in Montreal?????What is the date? GIVE ME DETAILS!!

Back and cardio today:

BB rows 3*15 with 40lbs preweighted bar
One are rowa 3*15 with 20ls db
narrow grip pdown 3*15 with 50lbs
wide grip pdown 3*15 with 50lbs
db shrugs 3*15 with 45lbs
hypers - 3*15,15,10 - ME NO LIKEY THESE!

cardio = 30 min on the EFX - 4 min level 20, 2 min level 8 and repeat this until 30 minutes are up.

Thats it. Tonight is my 1st carb up meal....I AM SO EXCITED!

[ms_mac]

Shoulders, calves and cardio today:

Seated db Press - no back support 3*15 at 20lbs
seated front raise - no back support 3*15 at 15lbs
standing side lateral - 3*15 at 15lbs
rear bent over fly - 3*15 at 15lbs
Seated calf raise - 4*15 at 20K
Standing calf raise - 4*15 at 160lbs

cardio - 15 min on the treadmill - which brings my weekly total to 3.5 hours. Done for the week!

[Tifflex]

Shoulders, calves and cardio today:

Seated db Press - no back support 3*15 at 20lbs
seated front raise - no back support 3*15 at 15lbs
standing side lateral - 3*15 at 15lbs
rear bent over fly - 3*15 at 15lbs
Seated calf raise - 4*15 at 20K
Standing calf raise - 4*15 at 160lbs

cardio - 15 min on the treadmill - which brings my weekly total to 3.5 hours. Done for the week!

Nice workout today ms_mac.

[ms_mac]

Nice workout today ms_mac.

Thanks, Thinton. I really don't like doing sets of 15. I feel like such a weakling! But its part of the program so I shall roll with it!

Arms and abs today:

BB curl - 3*15 30lbs preweighted bar
preacher curls - 3*15 - ezbar with no weight, then 1.25, then 2.5K
hammers - 3*15 15lbs
rope pressdowns - 3*15 7.5K
skull crushers - 3*15 with ezbar plus 2.5K each side
body weight dips - 3*8
hanging leg raise - 3*20, 15, 15
ball rollouts - 3*15.

Mike did body fat today - weight is holding at 122.5 lbs and 9%!!! I am amazed! At 17 weeks out, thats a great number!! WOHOO!

And........I still get a cheat meal once a week! YIPPEE!!!!

[Tifflex]

Thanks, Thinton. I really don't like doing sets of 15. I feel like such a weakling! But its part of the program so I shall roll with it!

Arms and abs today:

BB curl - 3*15 30lbs preweighted bar
preacher curls - 3*15 - ezbar with no weight, then 1.25, then 2.5K
hammers - 3*15 15lbs
rope pressdowns - 3*15 7.5K
skull crushers - 3*15 with ezbar plus 2.5K each side
body weight dips - 3*8
hanging leg raise - 3*20, 15, 15
ball rollouts - 3*15.

Mike did body fat today - weight is holding at 122.5 lbs and 9%!!! I am amazed! At 17 weeks out, thats a great number!! WOHOO!

And........I still get a cheat meal once a week! YIPPEE!!!!

Nice workout and great job on the fat loss...now go cheat.

[mom24boys]

Great Job ....yummy cheats...so many decisions now huh? LOL

[ms_mac]

Nice workout and great job on the fat loss...now go cheat.

Great Job ....yummy cheats...so many decisions now huh? LOL

Thanks, Tiffany and Mom. I decided not to have any treats. Not really craving anything so no point really. Might have a small glass of red wine with dinner, though.....

Cardio only today. Ran 7 miles on the treadmill. Did some sprints, some hills, some walk breaks, just playing around today.

Have a great Sunday!

[Tifflex]

I just PM'd week two but thought I'd list here too.

Week 2:
The goal is increase the weight but drop the reps to 12.

Have a good one.

[ms_mac]

Chest, abs and cardio:

Incline bb press- 3*12 bar plus 5K
Flat press- 3*12 bar plus 5K
Decline db fly - 3*12 25lbs
Pushups - 4 sets 20,10,10,8
Ab crunches - 3 sets 20,20,15 8 plates
hanging leg raise - 3 sets 20,15,15

30 min on the treadmill - pre programmed " fat burner" at 5.5 mph. This is a series of inclines ranging from 3% to 5.5%

Thats all for today!

[ms_mac]

Back and cardio today:

BB row 3*12 50lbs bar
one arm row 3*12 25lbs
narrow pulldown 3*12 60lbs
wide grip pulldown 3*12 60lbs
db shrugs 3*12 45lbs
hyperext -3*15,12,12

cardio - 30 min on the EXF 5 min level 20, 1 min level 8. repeat til 30 min gone.

Thats it!

[ms_mac]

Legs today:

BB Squats 3*12 15K
SLDL 3*12,12,8 90lbs preweighted bar
Leg curl 3*12 25K
Leg Press 3*12 50K
Leg Ext 3*12 30K
Standing calf 3*12 180lbs
Seated calf 3*12 25K

Cardio - 30 min on the Elliptical

I can feel my legs hurting more and more as the day goes on!

[Hibiscus09]

Morning ms_mac! Great job on the workouts! Sore leggies are good for you.

I like the pre-programmed fat burner programs on the stairmasters and treadmills. I hope once we sell our bikes that I'll be able to get a stairmaster.

Happy Thursday!

[kimsquit]

outstanding workouts, ms mac!



~ Chris

[ms_mac]

Morning ms_mac! Great job on the workouts! Sore leggies are good for you.

I like the pre-programmed fat burner programs on the stairmasters and treadmills. I hope once we sell our bikes that I'll be able to get a stairmaster.



Happy Thursday!

Thanks Hib. I am really liking this program

outstanding workouts, ms mac!



~ Chris

I got nothing on you, my friend!

Okay Thurs was workout 4 - Shoulders, abs and cardio

DB Press - 3*12,10,10 at 25lbs
Standing front raise - 3*15 at 15lbs
Side lateral - 3*15 at 15lbs
bent over fly - 3*12,12,10 at 20lbs
machine crunches - 3*20,20,18 at 8plates
hanging leg raise - 3*20,15,15

Skipped cardio today as I was out of time.

Friday was workout 5 - arms and calves
standing bb curl- 3*12,10,8 at 40lbs preweighted bar
preacher curl - 3*12 ez bar plus 2.5K
hammers - 3*12 at 20lbs
tri pressdown - 3*12,11,9 at 10K
skulls - 3*12 ezbar plus 3.75K
dips - 3*8
standing calf - 4*12 at 180lbs
seated calf - 4*12 at 25K

And today I did some missed cardio - 30 min on the treadmill, fat burner program at 5.5mph, hills ranging from 3.5 to 5.5% incline.

Happy Weekend!

[StlBarbie]

outstanding workouts, ms mac!



~ Chris

The Cyborg lives on... when does she NOT have geat wos????
AWESOME JOB MS MAC!!!