MoMuscle 2012: The 7 Habits of Highly Effective Lifters

[MoEcho]

Welcome this New Year!

2011 was all about learning. 2012 is all about doing!!

I participated in an amazing 3-day course last month in order to learn how to be more effective (hence the title of this log) at home, at work and at play. Of course the lessons I learned can also be tweaked to help me become more effective in the gym and the kitchen ... and that is exactly what I intend to do! This should be a fun ride and I hope you guys/gals will join me again this go-round. Now, it's time to build some muscle!!

Habit #1 - Be Proactive. Take a minute to think about what that actually means and how you can apply it to your daily routine. (More on the Habits to follow as we progress)

Below is a repeat of today's workout. 150 x 1 on bench felt damn light!! I'll be testing my 1RM and 5RMs this week on all major lifts to see where I stand. Gearing up for a nice little run of PHAT to kick-off this lean gains phase. Let's hope my back cooperates and I can actually squat pain free. *Fingers Crossed*

1 Jan 2012

AM Weight

N/A

Macros

180/135/50: 1710

Training

Chest, Abs

Flat Barbell Bench (1RM testing underway!)
Bar x 12
65 x 8
85 x 6
115 x 2
125 x 1
135 x 1
145 x 1
150 x 1 .... easy! Stopped here for safety sake .... I feel I coullda had at least 155 by myself..... but just incase ..

Pec Dec Fly
70 x 12, 12

Incline DB Press
40s x 8, 8

Dips
BW x 6, 6

Core
x4 sets for abs/low back

Cardio

10 min LISS cooldown, Incline Treaddy, ~86 cals burned

Supplements

Myofusion, DHA/EPA, Multi

Cliffs

Pics, stats and more fun stuff to follow. Stay tuned!!

[pharty]

In!

[MoEcho]

In!

Sweet! Ima hafta come up with a first place prize as you're my #1 fan at the moment!! lolol

[pharty]

Sweet! Ima hafta come up with a first place prize as you're my #1 fan at the moment!! lolol

I gotta keep my crazy friend from Canada close!

[-H-]

In!

[newbeginning828]

Hi Mo lurked in your last journal... you are one strong lady! Definitely IN for your new one!

[NC_Tarheel]

I figured this would be the best journal to spam with a company promotion

I need 6 women for this promo. KTHX

http://forum.bodybuilding.com/showth...hp?t=141017171



EDIT: Subbed

[MoEcho]

I gotta keep my crazy friend from Canada close!

Yes, you do my friend!! Us Kanucks can be Trixy .......

In!

WOOWOO! Glad to have ya -H-!

Hi Mo lurked in your last journal... you are one strong lady! Definitely IN for your new one!

Right on!! I love lurkers

I figured this would be the best journal to spam with a company promotion

I need 6 women for this promo. KTHX

http://forum.bodybuilding.com/showth...hp?t=141017171

EDIT: Subbed

Spam away dude! I would LOVE to log about BodyForm. Stuff looks legit! Let me know if I'm selected!

Edit: I posted my NY resolution and reason to blog in the thread. Fingers crossed.

[MoEcho]

ATTENTION AMAZONS:

The next time you feel like cheating on your diet ............................... see below ........................ *blargg* If you still want to cheat on your diet ... then you need more help than we can provide here in this forum

[pharty]

^^^Is just uncalled for!

[MoEcho]

^^^Is just uncalled for!

When you DON"T eat that 2nd piece of cake later........... you can thank me then

[-H-]

Thank you. No cake will be eaten today, lol.

[sammykapp]

WTH?????

You start up a new journal....and I have to find out just because I happen to stumble by????

You are on the list!

[lexagon]

In! Also a lurker!

Good luck!!

[NC_Tarheel]

What....you no like my speedo

[MoEcho]

Thank you. No cake will be eaten today, lol.

Welcome!!

WTH?????

You start up a new journal....and I have to find out just because I happen to stumble by????

You are on the list!

Sawwy!! I iz bad

In! Also a lurker!

Good luck!!

Yay!! Thanks for dropping in Lex!

What....you no like my speedo

ha ha ha I think my kid says it best .........

[-H-]

Welcome!!

Thank you! Lurked a little in your other journal. You are inspiring! Look froward to hearing about your progress in 2012.

[MoEcho]

Thank you! Lurked a little in your other journal. You are inspiring! Look froward to hearing about your progress in 2012.

Right on! Amazons unite!!

------------------------------------------

Today was a rest day - I finally convince myself to take one

Did lots of house cleaning, so I'm counting that a NEPA. lolol

Back to work tomorrow ....... yuck. Will hit up a nice back workout though, so I'm stoked for that!

MoEatin'

[MoEcho]

3 Jan 2012

Macros

180/135/50: 1710

Training

Back, Calves

Rack Chins
BW x 6, 6
BW + 25 x 5
BW + 35 x 5
BW + 45 x 5 (PR)
BW x 8

CG Pulldowns
100 x 8
115 x 7
130 x 6
145 x 5 (PR)
100 x 8

Seated CG Cable Row
85 x 10, 10

Seated Calf
25 x 12
50 x 10
75 x 8
100 x 7 Drop 75 x 10 DROP 50 x 8 DROP 25 x 6, 5, 5

Hyperextensions
Just a few sets to try and stretch my back out a bit

Abs
x2 sets

Cardio

15 min LISS cooldown, Arc Trainer, ~150 cals burned

Supplements

Myofusion, DHA/EPA, Multi, Beta-Cret, Con-Cret

Cliffs

My back is 80% better! THANK GOD! Will wait 1 more week before attempting to squat or do dead lifts just to be safe.

Hit it hard ladies!

MoWorkin'

[-H-]

My back is 80% better! THANK GOD! Will wait 1 more week before attempting to squat or do dead lifts just to be safe.

Hit it hard ladies!

MoWorkin'

Nice! so good about your back!
Your baby is a cutie! Mine are two and four- so much fun.

[wolfpack7483]

brb.....switching teams

Oh, and IN!

[sammykapp]

I will fund 100% of your post contest meal if you hold off on squats and deadlifts for an additional week.

Although I would be in cahoots with Major to keep you honest. You wouldn't be trust worthy on your own.

And for the love of all that is holy...STOP POSTING NEON GREEN SPEEDO MAN!!!!!! Some of us still have to eat dinner.

[MoEcho]

Nice! so good about your back!
Your baby is a cutie! Mine are two and four- so much fun.

Kids are the best! (I never thought I'd say that ....) She's melted my heart!!

brb.....switching teams

Oh, and IN!

RFLMAO!!

Glad you're in! Fun times in here -- guaranteed!

I will fund 100% of your post contest meal if you hold off on squats and deadlifts for an additional week.

Although I would be in cahoots with Major to keep you honest. You wouldn't be trust worthy on your own.

And for the love of all that is holy...STOP POSTING NEON GREEN SPEEDO MAN!!!!!! Some of us still have to eat dinner.

DEAL!! I eat a lot more now, so bring extra $$

I love the Speedo man! He is better than any appetite supressant EVER INVENTED!!!! Now STOP yelling at me!!

[MoEcho]

Warning: Short rant ahead!

Habit #1 - The Habit Of Choice

Once I actually grasped what this meant, it was like a huge neon-green, speedo wearing fat man fell from the sky and landed on my face causing me to .. ... well you get the point. No, but seriously, talk about a revelation.

Think about it - The Habit of 'CHOICE' I chose to eat that crappy food, I chose to NOT do cardio or to half-ass that workout, I chose to complain instead of taking action ... simple right?

What's that saying about doing the same thing over and over again, yet expecting different results?

Once you grasp that very simple concept, and accept that you always have a choice it's actually quite empowering. So, from here on out, I choose to be proactive vs. reactive. I choose to regain control of my fate and if I make the wrong choice, I will accept that there are consequences resulting from that action / or in-action.

Remeber: You are a product of your choices, not of your circumstances!!!!

Thank you Stephen Covey!

[-H-]

Warning: Short rant ahead!

Habit #1 - The Habit Of Choice

Once I actually grasped what this meant, it was like a huge neon-green, speedo wearing fat man fell from the sky and landed on my face causing me to .. ... well you get the point. No, but seriously, talk about a revelation.

Think about it - The Habit of 'CHOICE' I chose to eat that crappy food, I chose to NOT do cardio or to half-ass that workout, I chose to complain instead of taking action ... simple right?

What's that saying about doing the same thing over and over again, yet expecting different results?

Once you grasp that very simple concept, and accept that you always have a choice it's actually quite empowering. So, from here on out, I choose to be proactive vs. reactive. I choose to regain control of my fate and if I make the wrong choice, I will accept that there are consequences resulting from that action / or in-action.

Remeber: You are a product of your choices, not of your circumstances!!!!

Thank you Stephen Covey!

LOVE this!!! Thanks. Will be contemplating today.
(Doing the same thing over and over and expecting different results= INSANITY! )

[lexagon]

Warning: Short rant ahead!

Habit #1 - The Habit Of Choice

Once I actually grasped what this meant, it was like a huge neon-green, speedo wearing fat man fell from the sky and landed on my face causing me to .. ... well you get the point. No, but seriously, talk about a revelation.

Think about it - The Habit of 'CHOICE' I chose to eat that crappy food, I chose to NOT do cardio or to half-ass that workout, I chose to complain instead of taking action ... simple right?

What's that saying about doing the same thing over and over again, yet expecting different results?

Once you grasp that very simple concept, and accept that you always have a choice it's actually quite empowering. So, from here on out, I choose to be proactive vs. reactive. I choose to regain control of my fate and if I make the wrong choice, I will accept that there are consequences resulting from that action / or in-action.

Remeber: You are a product of your choices, not of your circumstances!!!!

Thank you Stephen Covey!

So true! Some choices you make are good and some choices you make are bad. But they are the choices you've made. People like to place blame on anything they can, except themselves.

Nobody every said it would be easy, but the results are well worth it.

[MoEcho]

I'm glad you girls are diggin' my rant! There will be plenty more to come....... lolz

Today was legs!!

Single Leg Ham Curl Warm Up
x 3 sets of 12-15

Leg Press
1 plate per side up to a total of 8 plates for an easy 5 reps
Will use that number as my 5RM for this go round

8 sets of leg press = yowchie tits!

Leg Press Calf
x 8 sets

Lying Ham Curl
50 x 10
80 x 6, 6

Leg Raises
x 2 sets of 10

Cardio
Wobble outta the gym....

GIT ER DONE!

MoEatin'

[pharty]

Very recently I was pouting about having to eat turkey and broccoli again. Then I heard myself and cringed. I changed it to I choose to eat turkey. Its a choice. I have made mine".

Still doesn't change that fact that some fries sound good right about now

[MoEcho]

Very recently I was pouting about having to eat turkey and broccoli again. Then I heard myself and cringed. I changed it to I choose to eat turkey. Its a choice. I have made mine".

AWESOME! That is a fantastic mind set! I am so proud of us Amazons!!!

Still doesn't change that fact that some fries sound good right about now

RFLMAO!! Totally eh?? Damn cravings..............

[MoEcho]

Speaking of cravings......

Some of my most favoritest Xmas loot!! About 10000 Keurig K-cups!! WOO WOO!! (and the pretty cup holder of course)



Best coffee flavors ever!!