Ms_Mac: The Saga Continues

[ms_mac]

Just a cardio day today :

Incline Treadmill - 8%, 4mph for 30 min - 2 miles total..

[ms_mac]

Tues - Back and traps:

Pre cardio - 8%, 4mph for 2 miles

Rack deads
2*2 - 195

BB Row
2*9,8 - 115

Pulldown
2*10,8 - 70

Seated Row
2*12,9 - 70

Straight bar pulldown
2*12,10

BB Shrug
3*12 - 115

Bent fly
3*15,13,12 - 20

Evening cardio - took my son for a bike ride while I jog\walked beside him. 4 miles total - total "movement time" - 48 min. Of course being a 5 yr old, we had to stop to see the rabbits, stop for a drink, stop for a pee break.....you get the idea. Probably took a total of 1 hour and a half to get around the loop with all the stops. But we did it

Today - Shoulders and Tris:

2 mile walk

OHP
2*5,4 - 75

DB Press
1*11 - 35
1*0 - could not get the 35's up for my 2nd set
1*12 - 30

Upright Row
2*12,10 -60

Side Lateral
2*15 - 15

CGBP
2*6,5 - 105

Dips
2*10,9

Skulls
2*15 - 35

2 mile walk this afternoon..

On another note - I am going through some "stuff" and finding it very hard to get motivated. I am struggling....did y'all ever just want to run away UGH LIFE!!

[Sawa3]

There have been many days where I wanna run away! Hang in there and keep going! You can do it!

[ms_mac]

There have been many days where I wanna run away! Hang in there and keep going! You can do it!

LOL! Just need to get my mojo back..

Cardio today - walked 10 long ass miles.....BORING!!

I forgot I changed my weigh in day to Thursdays so no weigh in today. Will do it tomorrow.....or maybe not

[Sawa3]

Keep at it.. it will come back!

LOL! Just need to get my mojo back..

Cardio today - walked 10 long ass miles.....BORING!!

I forgot I changed my weigh in day to Thursdays so no weigh in today. Will do it tomorrow.....or maybe not

[ms_mac]

Keep at it.. it will come back!

Just in a funk I guess...

So weight update from yesterday:

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
end of week 11 - no weigh in
end of week 12 - no weigh in
end of week 13 - July 5th - 125.6
end of week 14 - July 12th - 126.2
end of week 15 - July 19th - 124!!!
end of week 16 - July 25th - 124

Trying to find maintenance - increased cals by 100 - so about 1850-1900 average per day

end of week 1 - Aug 2nd - 122.....go figure

Today was leg day:

BB Squat
4*10,10,8,8 - 115 - weak sauce

Goblets
2*10 -50

Leg Ext
2*12

SLDL
4*10,8,8,8 - 115 - again pretty weak..

DBDL
2*12 - 35

Leg Curl
2*15

Calf Raise bb
4*20 -115

Warmed up with 1 mile on the tread - 8% and 4mph..

[dreahere]

I'm not surprised you lost weight on 1900 with that 10 mile walk in there. When I was wearing my bodymedia, the days I walked a lot I torched calories.

[ms_mac]

I'm not surprised you lost weight on 1900 with that 10 mile walk in there. When I was wearing my bodymedia, the days I walked a lot I torched calories.

I should have weighed in Thurs before the 10 miler I thought about that after I did on Fri..

Yesterday was chest and bi's:

warm up - 8% incline 4.1 mph for 15 min - 1 mile

Bench
2*4 -115
2*12,9 - 95

DB Incline
2*8 - 40

Decline Bench
2*10,8 - 95

Flies
2*15,12 - 25

BB Curl
2*4 - 75
2*12 - 50

Hammers
2*15 - 25

Today - just cardio:
2 miles at 8% incline and 4.1mph
1 mile at 1% incline and 5 mph

[ms_mac]

Here is an article I found about keep fat gains to a minimum while bulking. If anyone would like to comment I am open.....would like to try this approach, just not sure logistically, if it would work that well or if I would be spinning my wheels..

http://www.muscleandstrength.com/art...-bulk.html?=fb

Thoughts anyone?

[Sawa3]

This is essentially just telling you to not go hog wild.. keep the gain controlled and be aware. You can do it!

Here is an article I found about keep fat gains to a minimum while bulking. If anyone would like to comment I am open.....would like to try this approach, just not sure logistically, if it would work that well or if I would be spinning my wheels..

http://www.muscleandstrength.com/art...-bulk.html?=fb

Thoughts anyone?

[ms_mac]

Yesterday I trained legs - I usually do legs on Sat but with the 1\2 marathon this Sun I thought doing legs the day before was not a good idea..

Squats
4*8 - 120

BB Calf Raise
4*20 - 120

Goblets
2*12,10 - 50

Step ups
2*15

SLDL
6*6 - 120

Hamm Curls on a Swiss Ball
2*15

Today - LSD Walk - 11 miles.

Tommorrow will be back and traps, Fri shoulders and tri. I may do just an easy couple of miles Sat then Sun the half. Then Monday we are going on vacation....again....and this was totally an unplanned vacay. No gym so looks like no training while we are away. I am sure there will be alot of walking involved though..so not totally inactive.

[Sawa3]

You're going to do great on your race!
Where for vacation?

[ms_mac]

You're going to do great on your race!
Where for vacation?

Going to Prince Edward Island. Rented a nice cozy cabin for the week...

Yesterday - Back and Traps:

Rack deads
2*3 - 195

BB Row
2*10,8 - 115

Pulldown
2*10,8

Straight Bar pulldown
2*12,8

BB Shrug
3*12,10,10 - 125

Not great at all

Today I had ZERO motivation mainly because I had ZERO sleep last night. Damn sleep issues So I dod not get my workout in this morning, thought I'd wait it out and do it after supper. Well I just finished and I really had no "get up and go" whatsoever. I am in a huge funk here....have been for a week or so....can't seem to shake it..

Anyway here is what happened:

OHP
3*4,3,3 - 75

DB Press
3*8 - 35

Upright Row
2*12 - 60

Straight Arm Pulldown
2*16,15

CGBP
3*4,3,3 - 105

Dips
3*12,7,5

Tri Ext
2*12,8

[Sawa3]

vacation will do you some good then! Sounds like a heavenly getaway!

[ms_mac]

vacation will do you some good then! Sounds like a heavenly getaway!

That and a few glasses of wine.

Today was the 1\2 and I am proud to say I ran the whole DAMN thing - not my best time but not my worst either.

13.1 miles in 2:08:52.

Celebrating now with a BBQ with the fam, and I am working on my 2nd bottle of wine. Needless to say I AIN"T TRACKIN' A GOD DAMN THING today.

On the road tomorrow for the week and probably will not track for the next week, but I will try to not go nuts

[gobbles23]

Here is an article I found about keep fat gains to a minimum while bulking. If anyone would like to comment I am open.....would like to try this approach, just not sure logistically, if it would work that well or if I would be spinning my wheels..

http://www.muscleandstrength.com/art...-bulk.html?=fb

Thoughts anyone?

Interesting! Short periods of dieting during bulking, hmm? Hmmm....!

Have a fun vacation!

[ms_mac]

here is a pic from today's race...I am the skinny girl ..

[ms_mac]

Interesting! Short periods of dieting during bulking, hmm? Hmmm....!

Have a fun vacation!

Thanks! The cutting phase while bulking is still up for debate...still have not decided what to do at this point....

[dreahere]

here is a pic from today's race...I am the skinny girl ..

You mean "the ripped girl". Congrats and have a great vacay!

[Sawa3]

Looking good! Congrats on the finish! I can't wait for more time to train for a half again.

[gobbles23]

Thanks! The cutting phase while bulking is still up for debate...still have not decided what to do at this point....

You don't look skinny, you look muscular and lean

Yeah, it's an interesting concept for sure! Everyone knocks stuff like that, but no one has tried it...I personally found I gain more fat than muscle by a long shot on a bulk, (1 lb of muscle vs 8lbs of fat is not worth it! ) and am therefore leaning towards different ways to gain mass without all the fat...even if it does take a bit longer. Going to do a lot of reading up on recomps/mini cut & bulk cycles/calorie cycling this week, see what I can dig up based on actual experiences

[ms_mac]

You mean "the ripped girl". Congrats and have a great vacay!

Looking good! Congrats on the finish! I can't wait for more time to train for a half again.

You don't look skinny, you look muscular and lean

Yeah, it's an interesting concept for sure! Everyone knocks stuff like that, but no one has tried it...I personally found I gain more fat than muscle by a long shot on a bulk, (1 lb of muscle vs 8lbs of fat is not worth it! ) and am therefore leaning towards different ways to gain mass without all the fat...even if it does take a bit longer. Going to do a lot of reading up on recomps/mini cut & bulk cycles/calorie cycling this week, see what I can dig up based on actual experiences

Thank you so much ladies But I have to admit I was in serious pain for a few days. Lots of Advil, ice, heat....seems better now. Lori, I think I am going to try this approach this time. I am thinking that way I won't have to diet for 16 freakin' weeks at a time and only get a few pounds off. If I can control fat gains this way, it will be so much easier. I am thinking of 8 weeks bulk\2 week mini cut with bulking being about 250-300 over maintenance and cutting being 400 below maintenance. Now I just need to find maintenance....I think around 2100-2200..at 1900 right now but have not weighed in 2 weeks. Still on vacation so I will not weigh until next Fri.

So even on vacation I have managed to still keep 1900 cals, but still eating some goodies and drinking some wine. And....there is a gym just down the street from the cottage we are renting, so I have gotten all my workouts in for the week. Bonus!!

So I have also been researching some new training programs for when I start my official bulk on Sept 1 I came across this one and I am really tempted to try it:

http://www.muscleandstrength.com/wor...zation-workout

I know I will probably get a lot of negative feedback for even thinking about it.....but I am going to try. What is the worst that can happen? I find my body can't handle 2 a days and move on to something else.....problem solved.

Anyway what do y'all think? Am I crazy

[gobbles23]

You're going to try mini cycles!!? I've been thinking and thinking and pondering and pondering....Maybe I'll try it with you! lol!

Oooh, interesting program!!!! That's kind of like what Arnold used to do I'd say if you have the time for it then there's no harm in trying it. see what happens

[ms_mac]

You're going to try mini cycles!!? I've been thinking and thinking and pondering and pondering....Maybe I'll try it with you! lol!

Oooh, interesting program!!!! That's kind of like what Arnold used to do I'd say if you have the time for it then there's no harm in trying it. see what happens

Yay! That would be cool to have a bulking buddy I am thinking now maybe more of a 9week\3week cycle.....just so I can keep an even 12 weeks and hopefully keep it going for the whole year....

So Sept 1 starts Cycle 1 week 1 - bulk and I will start the workout program the same day....pretty excited to try something a bit different.

Today was chest and bi's:

Bench
3*3 - 115
2*9 - 95

Incline DB
2*10,7 - 40

Decline Bench
2*10,9 - 95

Flies
2*15 - 25

BB Curl
3*3 - 75
2*10 -55

[ms_mac]

Back and traps today:

Rack Deads
2*4 - 205

BB Row
2*10,8 - 115

Pulldown
2*9,8 -70

Seated Cable Row
2*12,10 - 70

Straight Arm Pulldown
2*13,11

BB Shrug
3*12 - 125

[ms_mac]

Just some cardio today - run\bike ride with the kiddo. 4 miles in 40 min.

[ms_mac]

Yesterday was shoulder and tri day:

Cardio - 20 min, 8%, 4mph - 1.33 miles

OHP
3*4,3,3 - 75

DB Press
2*10,7 - 35

Upright Row
2*10,8 - 65

Side Lateral
2*15

CGBP
3*3 - 105

Dips
2*11,8

Overhead Ext
2*13,10 - 30



Today was legs:
Cardio - 20 min, 9%, 4mph - 1.33miles

Squats
8*6 - 135

Calf Raise
4*20 - 135

DBDL
8*6 - 50

So next week will be a deload week and the following week - OPERATION BULK begins. My plan is to do mini bulk\cut cycles - 9 week bulk, 3 week cut for the whole year. AND - this is huge for me - I AM SWEARING OFF THE SCALE!! Sept 1 I will weigh, take measurements and pics and am vowing to not get on the scale until the end of the first complete 12 week cycle. I will be measuring progress by measurements and pics.

My new workout routine I posted a few days ago. Basically it is 2 a days - AM workout being heavy\compound power movements and PM workout is isolation\burn. I am also planning on 20 min of cardio as a warm up to the AM workout.

Thats pretty much my plan in a nutshell. I probably won't update much next week - deload is boring. So hopefully ya'll will follow if I start a new journal..

Thinking I may start a new journal for this one