Ms_Mac: The Saga Continues

[ms_mac]

So its been a while since I've kept a regular journal here. I just finished logging a supplement in the sponsored log forum so I kinda got back in the groove

In this journal I will log my workouts and food, but I can't promise I will post daily....I am a stay at home mom to a busy 4 year old and he sure takes up a lot of time . I work out at home as well, and most times he is by my side working out with me with his little 2 lb db's . I am hoping someday I may finally get a workout partner. My daughters ( who are 20 and 22) never took an interest in training....lets home the boy takes after Mom! LOL

I just finished a brief max ot stint and before that GVT. Starting tomorrow I will be doing the Power Muscle Burn program found here:

http://www.muscleandstrength.com/wor...out-split.html

I know Lori and Andrerox are both following it and I have done it once before and liked it, so it'll be fun comparing

I am currently doing the OBF challenge so am cutting until end of May. I just finished a super long bulk so its time....hoping to drop some fluff and win some **** at the same time

So without further adu - today's w\o - HIIT Cardio:

2 min warm up
10 1 min intervals with 1 min recovery:
5 intervals at 8.5 mph
4 intervals at 9 mph
1 interval at 9.5 mph
2 min cool down

24 min in total

Food:

M1
oats
whites

M2
2 eggs plus 5 whites

M3
Starbucks Skinny Caramel Macchiato

M4
tuna
avocado
veggies

M5
High Protein Cheesecake

M6
protein powder
almond butter
raspberries

Macros:
Cals = 1798
Fat = 65
Carbs = 111
Pro = 199

[-H-]

In!
That program is on my list for the future, I look forward to following along with you!

[gobbles23]

Cool! In!!!

YAY!!!!!!

[dreahere]

Good morning In!

[Ivey_Itch]

In too!

[MoEcho]

Ms Mac attack!! I'm in

[ms_mac]

In!
That program is on my list for the future, I look forward to following along with you!

Cool! In!!!

YAY!!!!!!

Good morning In!

In too!

Ms Mac attack!! I'm in

Yeah!! I got some followers Thanks girls!

Had a great w\o today - Chest and Bi's:

BB Bench
4*4,3,3,3 - 120lbs

Incline BB
3*6 - 95lbs

DB Bench
3*12 - 35lbs

Incline Fly
2*40 - 15lbs

Cross body curl
2*5 - 30lbs

BB Curl
2*12 - 45lbs

Hammers
1*40 15lbs

Eats:

M1 post w\o
oat bran
egg whites

M2
High protein cheesecake
banana

M3
Spinach Strawberry salad with almonds and goat cheese
turkey bacon
asparagus

M4
Unsweetened Coconut milk
pp
almond butter

M5
pp
PB and CO dark choc dreams
blueberries

Daily total:
cals= 1777
fat = 60
carb = 118
pro = 209

[gobbles23]

Oh, cool! I like how you do cross body curls for your power exercise and bb curls for hypertrophy reps! I did them the oposite way, but I like higher rep bb curls more Might steal that even though that's how the program says to do it Hahaha!

Sweet numbers! You're strong

[-H-]

Impressive numbers!! Looks like a great workout.
I love me some Dark Chocolate Dreams, too.

[ms_mac]

Oh, cool! I like how you do cross body curls for your power exercise and bb curls for hypertrophy reps! I did them the oposite way, but I like higher rep bb curls more Might steal that even though that's how the program says to do it Hahaha!

Sweet numbers! You're strong

I got nothin' on you, chica! I've been reading your strong ass w\o's!

Impressive numbers!! Looks like a great workout.
I love me some Dark Chocolate Dreams, too.

This is really the only flavor that PB and Co makes that I like. Everyone raves about the cinnamon raisin one - I thought the raisins were just too hard to chew - felt like I was eating pits. Gross!!

Today was cardio - LISS - 30 min - F*&^#* snow shovelling I want Spring!

Eats:

M1
oats
whites

M2
2 whole eggs plus 4 whites

M3
Cheesecake
banana
almonds

M4
chicken
broccoli
big plate of kale chips

M5
pp
dark choc dreams
blueberries

Totals:
Cals = 1800
fat = 64
carb = 130
pro = 194

[ms_mac]

Happy Leap Day

Today was legs:

BB Squat
4*5,5,4,4 - 160lbs

Front Squat
3*8 - 95lbs

DB Squat
3*12,12,10 - 40lbs

Step ups
2*40,30

SLDL
4*4,4,3,2 - 155lbs - these damn things are the bane of my existence WEAK WEAK!!

DBDL
3*8 - 40lbs

Glute Bridges
1*40

Meals:

M1
oats and whites

M2
cheesecake and almonds

M3
cheesecake, almond butter, strawberries

M4
chicken with feta, brocolli and kale chips

M5
unsweetened coconut milk mixed with a pk of diet Swiss Miss Cocoa

M6
pp, blueberries and almond butter

Totals:
cals = 1807
fat = 64
carbs = 119
pro = 201

[-H-]

Happy Leap Day

Today was legs:

BB Squat
4*5,5,4,4 - 160lbs

Front Squat
3*8 - 95lbs

DB Squat
3*12,12,10 - 40lbs

Step ups
2*40,30

SLDL
4*4,4,3,2 - 155lbs - these damn things are the bane of my existence WEAK WEAK!!

DBDL
3*8 - 40lbs

Glute Bridges
1*40

Meals:

M1
oats and whites

M2
cheesecake and almonds

M3
cheesecake, almond butter, strawberries

M4
chicken with feta, brocolli and kale chips

M5
unsweetened coconut milk mixed with a pk of diet Swiss Miss Cocoa

M6
pp, blueberries and almond butter

Totals:
cals = 1807
fat = 64
carbs = 119
pro = 201

Nice workout!!!
I love deadlifts. But I feel about squats how you feel about dead lifts, lol....
I like the white chocolate wonderful PB, too. If you haven't tried Justin's Chocolate Hazelnut butter, try it! That is my all time fave.

[Ivey_Itch]

You might have to share the cheesecake recipe. I'm getting hungry just reading about it If you think those SLDL's are weak, you should see mine

[gobbles23]

Nice workout!!!

Impressed by the volume while you're dieting

[newbeginning828]

Late to the party but I'm IN! I've seen you in the bulking thread, I've posted a few times but lurked mostly. Excited to follow you on your newest journey!

Awesome workout! Is this the first time you've ran the PMB program?

[ms_mac]

Nice workout!!!
I love deadlifts. But I feel about squats how you feel about dead lifts, lol....
I like the white chocolate wonderful PB, too. If you haven't tried Justin's Chocolate Hazelnut butter, try it! That is my all time fave.

I wasn't a fan of WCW, not chocolatey enough for me Justins sounds good, will have to look for that.

You might have to share the cheesecake recipe. I'm getting hungry just reading about it If you think those SLDL's are weak, you should see mine

Recipe posted in your thread. Enjoy!

Nice workout!!!

Impressed by the volume while you're dieting

So far no loss of strength or energy. Lets hope it stays for the remainder of this cut...

Late to the party but I'm IN! I've seen you in the bulking thread, I've posted a few times but lurked mostly. Excited to follow you on your newest journey!

Awesome workout! Is this the first time you've ran the PMB program?

Thanks for stopping in. This is the 2nd time I've run PMB - I did it a few months back. I really like it...nice change up!

Yesterday was shoulders and tri's:

Seated BB Press - no back support
4*5 - 60lbs

DB Press
3*9,8,7 - 35lbs

DB Front raise - double arm
3*9 15lbs

DB Side lateral
1*25 - 10lbs

Shoulders were seriously BURNING!

CGBP
2*5 - 110lbs

Skulls
2*8 - 45lbs

Tri Pressdown
1*40

Eats from yesterday:

M1
oats and whites

M2
protein shake made with unsweetened coconut milk, frozen blueberries, spinach and vanilla whey

M3
chicken, asparagus, spinach, roasted red pepper and goat cheese on a low carb tortilla

M4
greek yogurt and almonds

M5
pp, cottage cheese, blueberries, pb

Totals:

Cals= 1738
fat = 52
carbs = 126
pro = 202

Today is a rest day and also weigh in day - down .25lbs. I'll take it....nice and slow is what I'm looking for so 1\4 lb is good for now.

[-H-]

Nice workout! WTG on the loss as well.
Yeah definitely look for the Justin's choc hazelnut. Life changing. LOL!
Enjoy your rest day!

[gobbles23]

OOOOooohhh! NICE C.G.B.P!!!

lol! Why the sad face on the front raises???

[ms_mac]

Nice workout! WTG on the loss as well.
Yeah definitely look for the Justin's choc hazelnut. Life changing. LOL!
Enjoy your rest day!

Thanks! I did enjoy my rest day - if you can call it that...spent most of the morning cleaning my filthy house while the kid is in pre school. Picked him up at noon, came home for lunch, spent the afternoon running errands, came home for supper, then off to skating lessons, home again for bath and bedtime. I just finished watching the Arnold webcast...did anyone watch? Is it just me, or did Nicole ( figure winner) look soft? And I thought Yaxeni's abs were painted on...

OOOOooohhh! NICE C.G.B.P!!!

lol! Why the sad face on the front raises???

Because its baby ass weight - tried the 20's but just wasn't happening for the required reps..

So I have a dilemma and I hope some of you can give me some input. I am thinking that I really should separate quads and hamms, my hamms really need work and by working with quads they just don't get the attention they deserve. But I just can't figure out where to put them, so that I still left 4 days, 2 cardio days and 1 complete rest day. Here is what my schedule looks like now:

Sun - HIIT cardio - 20 min
Mon - chest and bi's
Tues - LISS\MISS cardio - 30 min
Wed - Quads and Hamms
Thurs - Shoulders and Tri's
Fri - REST
Sat - Back, abs and calves

Tell me if this makes sense:

Sun - HIIT
Mon - chest and bi's
Tues - LISS\MISS
Wed - quads and shoulders
Thurs - Hamms and tri's
Fri - REST
Sat - Back, abs and calves

Any other suggestions?

[dreahere]

Tell me if this makes sense:

Sun - HIIT
Mon - chest and bi's
Tues - LISS\MISS
Wed - quads and shoulders
Thurs - Hamms and tri's
Fri - REST
Sat - Back, abs and calves

Any other suggestions?

Could you put your rest day in between quads and hams? The idea of two leg days back to back makes me want to cry, but then, I am a wuss

[WariorGoddess]

Hey Neighbour....looking forward to following your journal...I too am starting PMB in the coming weeks! Maybe one of these days I'll take a spin to SJ and you could teach me a thing or two in the weight room

Have a great weekend!

[gobbles23]

OOoh! Maybe put them with back....Do you do deadlifts on back day??? You could maybe add hammies to that day, or do SLDL instead of regular deadlifts! They definitely work your back I was thinking about doing that before too because 1x a week legs is kind of boring and I wanted to bring up my hammies....But I don't do calves even though I should but I don't have a fun way of doing those at home...So that may be a lot of excerises for one day. Though you could always add in calves somewhere else.

Though your set up looks pretty good! Two back to back leg days looks brutal to me too though

[ms_mac]

Could you put your rest day in between quads and hams? The idea of two leg days back to back makes me want to cry, but then, I am a wuss

There's an idea, but then I would be doing cardio right after....always seems to be something that would be compromised no matter what

Hey Neighbour....looking forward to following your journal...I too am starting PMB in the coming weeks! Maybe one of these days I'll take a spin to SJ and you could teach me a thing or two in the weight room

Have a great weekend!

Yay! You're here. Are you going to start a journal? Do you get to SJ very much?

OOoh! Maybe put them with back....Do you do deadlifts on back day??? You could maybe add hammies to that day, or do SLDL instead of regular deadlifts! They definitely work your back I was thinking about doing that before too because 1x a week legs is kind of boring and I wanted to bring up my hammies....But I don't do calves even though I should but I don't have a fun way of doing those at home...So that may be a lot of excerises for one day. Though you could always add in calves somewhere else.

Though your set up looks pretty good! Two back to back leg days looks brutal to me too though

I did think about putting hamms with back but thought my back might be too taxed....I do SLDL' s now on leg day and RDL's are scheduled on back day...thinking I may switch those though to rack deads...uh! I don't know what to do I'll finish up my week today, then see what I can come up with...

Thanks for the input everyone. Be back later with a completed back ,abs and calves w'o..

[ms_mac]

How does this look?

Sun - HIIT
Mon - Quads, shoulders
Tues - LISS\MISS
Wed - hamms,calves,abs
Thurs - chest and bi's
Fri - REST
Sat - Back, tri's

[ms_mac]

Back, abs and calves today:

Rack deads
4*4 - 185lbs

BB Rows
3*10 - 75lbs

Pulldowns
3*12 - 50lbs

One arm rows:
1*30 - 20lbs
1*40- 15lbs

DB Calf raise
6*15 - 50lbs

Hanging leg raise - legs straight out
4*12,10,8,6

Oblique side crunch
3*20 - 25lbs

Eats:

M1
oat bran and egg whites

M2 (post work out cheat meal)
Chicken pad thai with rice and double chicken, with an egg roll from The Wok Box
Starbucks venti skinny caramel macchiato
Starbucks petite salted caramel square and petite peanut butter cupcake

I HAVE DIED AND GONE TO CARB HEAVEN

M3
Night time sludge bowl - pp, blueberries, pb, greek yogurt

Macros:
Cals = 2269
fat = 56
carb = 245
pro = 198

[ms_mac]

Today was just a cardio day - 30 min on the treadmill - 4 mph, incline 5%-12%

Eats:

M1
oat bran and egg whites

M2
Low carb protein bar

M3
95% lean ground beef with cauliflower rice and ff cheese
roasted brussel sprouts roasted with 1 piece turkey bacon and topped with goat cheese - this was delish!

M4
high protein pound cake - not so delish
strawberries and almonds

M5
sludge bowl

Totals:
cals = 1749
fat = 55
carb = 115
pro = 216

So I have revamped my entire split and think I have settled on something I can be happy with:

Sun - cardio
Mon - Hamms, abs, calves
Tues - Chest and bi's
Wed - cardio
Thurs - Quads and tri's
Fri - REST
Sat - Back and shoulders

Look good?

[-H-]

Today was just a cardio day - 30 min on the treadmill - 4 mph, incline 5%-12%

Eats:

M1
oat bran and egg whites

M2
Low carb protein bar

M3
95% lean ground beef with cauliflower rice and ff cheese
roasted brussel sprouts roasted with 1 piece turkey bacon and topped with goat cheese - this was delish!

M4
high protein pound cake - not so delish
strawberries and almonds

M5
sludge bowl

Totals:
cals = 1749
fat = 55
carb = 115
pro = 216

So I have revamped my entire split and think I have settled on something I can be happy with:

Sun - cardio
Mon - Hamms, abs, calves
Tues - Chest and bi's
Wed - cardio
Thurs - Quads and tri's
Fri - REST
Sat - Back and shoulders

Look good?

YUM that cauliflower rice meal sounds awesome. HAven't tried to make the cauli rice but have seen it done.

[newbeginning828]

Looks like you had a great weekend! Reading about your eats makes me hungry everytime lol

[gobbles23]

Sweet workouts! The new set-up looks great!!!

[ms_mac]

YUM that cauliflower rice meal sounds awesome. HAven't tried to make the cauli rice but have seen it done.

It was okay - would definitely not mistake it for the real thing though..

Looks like you had a great weekend! Reading about your eats makes me hungry everytime lol

LOL! As you can tell, I do not like to eat "boring" food, cutting or not..

Sweet workouts! The new set-up looks great!!!

Thanks!

So today was hamm day:

RDL
4*3,4,3,3 - 155lbs

Good Mornings
3*6 - 95lbs

So I think after doing these I have discovered thats its probably my lower back that is weak, making it almost impossible to build strength in the hamms.......could really feel these .....will need to add some lower back stuff, methinks..

Lying leg curl
3*10,8,8 - 45lbs

SLDL
2*40 - bar weight only

BB Calf raise
6*20 - 135lbs

Decline leg raise
3*20,20,15

Obliques
3*15 - 30lbs

Eats:

M1
oat bran and pp

M2
2 whole eggs plus 4 whites

M3
Starbucks Venti Skinny Caramel Macchiato

M4
95% lean ground beef with cauliflower rice and spinach
roasted brussel sprouts with goat cheese

M5
sludge bowl - adding raw cacoa nibs to this tonight - lets see how that goes..

Totals:
cals = 1754
fat = 65
carb = 121
pro = 185