Ms_Mac: The Saga Continues

[dreahere]

If that friggin' scale says 128 again tomorrow I am throwing it out the window

Dear Ms_Mac:

If you do this, please take video.

Sincerely,

Your Journal Friends

[ms_mac]

Dear Ms_Mac:

If you do this, please take video.

Sincerely,

Your Journal Friends

LOL! - Check it out:
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
end of week 7 - May 24 - 128
end of week 8 - May 31 - 126.5

So now lets see how long it stays it this weight - my guess would be...based on how the numbers have been going....I will sit here for 3-4 weeks, then drop a bit more....I just don't get it But I am feeling great on this "cut" if you can even call it that. Not starving, lots of energy, cals and carbs are still high.....I'll take it

Edit to add today's workout:

LSD Run - 10K - 59 min. I took a different route than I usually do and it involves a couple of HUGE hills - 2nd one really did me in But 59 min is not too awful..

[ms_mac]

Leg day today and it was a bit better than last week's leg day fiasco

Box Squats
155*4
145*6
135*8
125*10

SLDL
155*5
145*8
135*10

Goblets
4*8 - 50

Leg Curl on a swiss ball
4*12

BB Calf Raises
4*20 - 125

And thats it.

[Sawa3]

I'm here to see the progress.

[ms_mac]

I'm here to see the progress.

Welcome aboard

chest and tris'

bench
1*125
4*120
5*115
8*110

incline bench
3*105
5*100
7*95
10*90

Flies
5*40
8*35
10*30

CGBP
8*90
10*85

Dips
4*8,7,5,5

PM cardio - LISS
12% incline

4 min at 3.7
1 min at 4

Repeat 5 times - 25 min total.

[ms_mac]

Back and Bi's today:

Rack Deads
3*205
3*195
6*185
10*175

BB Row
6*125
7*120
9*115
10*110

One arm Row
6*50
7*45
10*40

Chins
5,5,4,4

Cross Body Curls
4*35
7*30
10*25

PM cardio - tempo run:
4 miles - 36:29

I think I earned the glass of red wine I am getting ready to drink while watching "Extreme Makeover Weight Loss Edition".

[Sawa3]

Love that show... and well I love red wine too!

[ms_mac]

Love that show... and well I love red wine too!

Life is not complete without my red wine.....and dark chocolate

Today - speed interval day:

1 mile warm up at 6mph
4 - 400m intervals at 9.5mph, with 400m recovery at 4-6mph in between. Total of 5k in 28:13..

[Sawa3]

Life is not complete without my red wine.....and dark chocolate

Today - speed interval day:

1 mile warm up at 6mph
4 - 400m intervals at 9.5mph, with 400m recovery at 4-6mph in between. Total of 5k in 28:13..

Darn all that good stuff in life. Great work out!

[gobbles23]

Happy Birthday!!!!!

[dreahere]

Happy Birthday!!!!!

Is it??!!?? Happy birthday!!!!

[ms_mac]

Happy Birthday!!!!!

Thank you Lori!

Darn all that good stuff in life. Great work out!

Yup

Is it??!!?? Happy birthday!!!!

It was! Thanks so much Andrea. I had a HUGE piece of chocolate fudge cake and a glass of wine to celebrate

Shoulders yesterday - too lazy to go grab my workout book, but it was a good one. Then I went for a walk in 'hood while my son was at Tae Kwon Do - nice 1 hour stroll - about 4 miles.

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
end of week 7 - May 24 - 128
end of week 8 - May 31 - 126.6
end of week 9 - June 7th - 126.4

Off now to do my LSD run....hoping the rain holds off til I am done...

[ms_mac]

LSD run completed and the rain held off

Ran 7.5 miles in 1:11:05. My longest run in years! Now I am super sore And its leg day tomorrow. I really need to come up with a better schedule here. Legs after a hard run just is not working out that well Epsom salt bath and a glass of red wine in a bit. Hopefully that it'll help

[Sawa3]

LSD run completed and the rain held off

Ran 7.5 miles in 1:11:05. My longest run in years! Now I am super sore And its leg day tomorrow. I really need to come up with a better schedule here. Legs after a hard run just is not working out that well Epsom salt bath and a glass of red wine in a bit. Hopefully that it'll help

LOL.. it's good to work out the legs and have a long run though. It just makes it a few rough days for you.
I love training long days. I just haven't much lately. I have to build the endurance again! Keep up the solid work

[ms_mac]

LOL.. it's good to work out the legs and have a long run though. It just makes it a few rough days for you.
I love training long days. I just haven't much lately. I have to build the endurance again! Keep up the solid work

Leg day yesterday just was not happening Had a hard time sitting down to pee....forget about squatting Better this morning so I will get legs in today. I also need to figure out how to get 4 weight training sessions, 3 runs and 2 liss in this week in 4 days. We are going on vacation on Fri, and Wed will be spent driving 2 hours each way to the airport to pick up hubby. Here is what I am thinking right now:

Sun AM - legs and shoulders, PM - liss
Mon AM - Chest and back, PM -tempo run
Tues AM - Speed training, PM - liss
Wed - off
Thurs AM - Arms and abs, PM - LSD run

Then I am taking from Fri to the following Mon off from lifting. There is no gym at the resort we are staying at and my body could use the rest anyway. I will still get my 3 runs in though. Got a 10 mile race on Canada Day

Will report back later with leg day results. And tonight I am off to Mom's for a late birthday supper with the fam. Nothing better than Mom's homemade spaghetti sauce. Needless to say I ain't tracking one damn calorie today

[Sawa3]

Very nice. Keep at it.
After this week you will be ready for that vacation.

[ms_mac]

Very nice. Keep at it.
After this week you will be ready for that vacation.

This week is shaping up to be a total washout I missed last night's run because I had company that didn't leave til late.....so I thought I might be able to make it up today. But my 5 yr old grand daughter just called and asked if she could come to Nana's house instead of day care today. How do I refuse an offer to spend the day with my baby girl? So between giving my house a good cleaning, trying to pack and get laundry all done.....make up cardio is just not gonna happen. I am going in a minute to get my speed intervals in at least, and hopefully I can get in my LSD run Thurs, but looks like thats all thats getting done this week.....oh well, not sweating it. Life happens

[Sawa3]

Life does happen.
Keep doing the best you can. Family time is a good time.

[ms_mac]

Life does happen.
Keep doing the best you can. Family time is a good time.

Thanks for the positive encouragement..

Weighed in today because vacation starts tomorrow:

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
end of week 7 - May 24 - 128
end of week 8 - May 31 - 126.6
end of week 9 - June 7th - 126.4
end of week 10 - June 13th - 125.6

[ms_mac]

I'M BACK!!! Had a very good time away....but it sure is nice to be back home and get back to a regular routine again I ate and drank to my hearts content, did a crap ton of walking, got in my tempo run of 5 miles on Monday, Wed I did my speed sprints and Fri I did my LSD run of 8 miles....so all in all I don't think I did too much damage

Changing things up a bit for a while. Only gonna do 3 lifting days and 3 run days so my plan will look as such:

Sun - LSD run
Mon - Chest, arms and abs
Tues - Tempo or fartlek run
Wed - Back, Shoulders and traps
Thurs - Speed Sprints
Fri - Quads, hamms, calves.

My workouts will now be based on this program:

http://www.muscleandstrength.com/art...reme-mass.html

I am starting at Stage 6 which is a 4 day split but I am condensing in to 3 days. May be too much volume but I am going to try it and see how it goes.

So today was my LSD run - 6 miles in 53:28.

Will report back tomorrow after the 1st workout on the new plan...

[dreahere]

Welcome back!

[Sawa3]

Welcome back!

[ms_mac]

Welcome back!

Welcome back!

Thanks ladies

Today's destruction - Chest, Arms, Abs, LISS

Bench
2*2,1 - 120
2*8 - 95

DB Incline
2*12 - 35

DB Bench
2*10,8 - 40

DB Fly
2*15 - 20

BB Curl
2*6,5 - 70

Seated Curl
2*10 - 20

Con Curl
2*15,12 - 15

CGBP
2*6 - 90

Skulls
2*8 - 45

Tri Ext
2*12,10 - 25

Hanging Leg Raise
3*10

LISS:
30 min - 8% incline, 4mph

[ms_mac]

FUKC!!!!! So pissed off right now. Quad tear in my right quad. No race on Mon, probably no 1\2 marathon in Aug and very restricted leg training!! I JUST WANT TO SCREAM!!!!

[Sawa3]

FUKC!!!!! So pissed off right now. Quad tear in my right quad. No race on Mon, probably no 1\2 marathon in Aug and very restricted leg training!! I JUST WANT TO SCREAM!!!!

No fun. Take it easy and let it heal so you can get back at it ASAP!

[dreahere]

Oh, so sorry to hear that How disappointing!

[ms_mac]

No fun. Take it easy and let it heal so you can get back at it ASAP!

Oh, so sorry to hear that How disappointing!

Thanks ladies....feeling really bummed still..

[ms_mac]

Sent this to my coach but he is away for the long weekend here so I don't expect to hear from him until Tues. Wondering what you guys think?


Okay - so in light of the fact that I am unable to do any cardio do I:
A - take advantage of this and start building again

or

B - cut out some food to offset the cardio and finish this lean out phase.

Zero motivation right now and so confused as to which way to go. And weight training - how does an upper body push, pull, off, push, pull, off, off sound....something like this:

Mon - chest, shoulders, tri's
Tues - Back, bi's, traps
Wed - off (abs and calves here maybe)
Thurs - same as Mon
Fri- - same as Tues
Sat and Sun - off

[Sawa3]

Sent this to my coach but he is away for the long weekend here so I don't expect to hear from him until Tues. Wondering what you guys think?


Okay - so in light of the fact that I am unable to do any cardio do I:
A - take advantage of this and start building again

or

B - cut out some food to offset the cardio and finish this lean out phase.

Zero motivation right now and so confused as to which way to go. And weight training - how does an upper body push, pull, off, push, pull, off, off sound....something like this:

Mon - chest, shoulders, tri's
Tues - Back, bi's, traps
Wed - off (abs and calves here maybe)
Thurs - same as Mon
Fri- - same as Tues
Sat and Sun - off

If anything bothers your leg, don't do it. Don't put yourself out longer. There are lots of races that are later than August that you could have time to train for. You were doing a half right?

Maybe cut calories a bit if you are wanting to keep body fat down. There are lots of options. Take care of yourself and be sure to get well!!!

[ms_mac]

I have been neglecting my journal Mainly because I have nothing much to report..

So its been almost 2 weeks of physio 3-4 times per week and the quad is healing nicely. I have been given the okay to "ease" back into running and can start light leg training as well. So happy about that I have been still doing upper body 3 days per week and some treadmill walking for cardio, so I have not been totally idle. Dropped cals to 1800 from 2000. Feeling good so far. I will hang here for a bit and see what happens.. Will be back to reporting regular workouts tomorrow.