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  1. #871
    Muscle Bound! ms_mac's Avatar
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    Sun March 20th 2016

    Originally Posted by Partyrocking View Post
    Two a days- whoa!

    Nice rows!
    They are short though - the morning heavy lift takes about 40 min, and the afternoon takes about 25-30 min. Kinda liking splitting it up.

    Today I ran intervals on the treadmill:

    5 min warmup at 6mph

    1 min at 8.5mph, 1 min at 4mph *10

    5 min cooldown at 6mph

    Total of 5K in 30:08.
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  2. #872
    Bromosexual beefcake66's Avatar
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    ugh those 2 a days are like what im supposed to be doing -_- looks like crazy volume etc. probably feels awesome though lol
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  3. #873
    Muscle Bound! ms_mac's Avatar
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    Originally Posted by beefcake66 View Post
    ugh those 2 a days are like what im supposed to be doing -_- looks like crazy volume etc. probably feels awesome though lol
    You know me and how I like high volume stuff. I am liking this plan so far.
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  4. #874
    Muscle Bound! ms_mac's Avatar
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    Double Split Training Week 2 March 21st - 25th 2016

    So I not great at keeping up this journal so far. Upkeep is sometimes a pain in the butt. Anyway week 2 is complete. Not going to post the weeks workouts - no patience for that. LOL! Highlights:

    Sumos - all 6 sets at 3 reps for 175! Week before I could only do singles so I'll take that.

    Bench - all 6 sets at 3 reps for 120!!!! Huge! Not too long ago I couldn't seem to break 100! Happy girl!

    One thing that is bugging me - I am maintaining weight of 134lbs - which is fine - but I seem to be maintaining on 2000 cals a day average. The part that bugs me is - I had a hard time bulking and gaining on 2300 cals - how is it possible to maintain on 2000?? I really need to do a lean out phase.....but no friggin' way do I have any desire to eat less.....

    Whats a girl to do?? Put up with some chunkiness or starve! Real world problems.
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  5. #875
    Bromosexual beefcake66's Avatar
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    Keep your calories and keep lifting as you are... if the weights not changing that means you're probably recomping... take some extra frequent progress photos to confirm maybe?
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  6. #876
    Muscle Bound! ms_mac's Avatar
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    April 2nd 2016

    Originally Posted by beefcake66 View Post
    Keep your calories and keep lifting as you are... if the weights not changing that means you're probably recomping... take some extra frequent progress photos to confirm maybe?
    Weight is up today ....getting super pissed. Can't seem to win here. I am not one to take pics but I do know that I feel heavy and my clothes are not fitting nicely anymore. I am not happy with what I see in the mirror these days either. Rolls and cottage cheese. Time to man up and diet properly, methinks. I will be dropping cals to 1800 starting Monday. ( WWE Wrestlemania party Sun night - booze and food galore) I am currently doing 2 short cardios a week. Going to leave it at that for now and see what happens with just dropping cals slightly. I got picked to log a couple of products on another site that will help with this cutting phase, so can't wait to get those products in. My Sat night bottle of wine should probably stop too. Not looking forward to that but I am sure it will do me no good right now. LOL!

    Also going back to 1 a day training and starting physio on my elbow on Tues. Not sure what the doc will say about lifting.....hopefully I can just find some work arounds so I don't have to stop training upper body completely.

    So today and tomorrow no tracking and pretty much a free for all.....Monday its GAME TIME!
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  7. #877
    Muscle Bound! ms_mac's Avatar
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    April 4th 2016

    Ok, time to embrace the suck and get serious about leaning out. Today is DAY 1. Here are some starting pics - this is what 136lbs look like:









    So upper body I am happy with - lower body not so much. The chunk on the hips and thighs.....Ick!

    Trained back today:

    Rack Deads - 6*1 - 195lbs
    Pulldowns - 6*6,6,5,4,4,4 - 90lbs
    Machine 1 arm rows - 6*8,8,8,8,6,6 - 55lbs
    Reverse Pulldown - 3*10 - 70lbs
    Cable Row - 2*12,8 - 70lbs, 1*10 - 60lbs (elbow was starting to fight back here...had to lighten the weigh to finish)
    HyperExt - 3*12

    I also planned to do light bbb rows after cable rows but the elbow was just too bad at that point. Figured I had better not push any more.

    Took 58 min to complete this workout.

    Calories will be at 1800 to start, with 150 grams of protein. The rest generally falls where it may. My new supps should be here in the next couple of days so I am excited about that. And I have been prescibed a low dose DHEA which I will start tomorrow or Wed as well. Other supps will include:

    Vit C
    Vit D
    Calcium
    Vit E
    Replenix
    Biotin
    Apple Cider Vinegar.

    I am ready! Lets melt the fat.
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  8. #878
    Registered User Partyrocking's Avatar
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    Originally Posted by ms_mac View Post

    I am ready! Lets melt the fat.
    Good luck!

    I'm in the midst of a cut too, blech, but let's do it!
    You can't help the hopeless.

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  9. #879
    Muscle Bound! ms_mac's Avatar
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    Tues April 5th 2016

    Originally Posted by Partyrocking View Post
    Good luck!

    I'm in the midst of a cut too, blech, but let's do it!
    We got this!

    My stuff still didn't come Fingers crossed for tomorrow!

    Today's chest workout:

    Bench - 6*1 - 125lbs (thought I was gonna have to dump the bar on that last set, but I powered it up.
    Machine Bench Single Side - 6*5 - 60lbs each side
    DB Incline (neutral grip) - 6*10,10,10,10,8,8 - 40lbs
    Incline Bench - 1*6 - 90lbs, 2*8 - 85lbs
    DB Bench (neutral grip) - 3*12,12,10 - 35lbs

    Planned on doing decline presses and flies but backed off when my elbow had had enough. Went to my 1st physio appt today so hopefully I can get this damn thing healed up quick..

    Eats:

    M1 - Post w\o
    Cream of Wheat, egg whites, frozen raspberries and yogurt

    M2
    Mission 1 Protein Bar

    M3
    Homemade fish tacos topped with avocado, cheddar and greek yogurt
    Big salad

    M4 - My fav sludge bowl
    pp, cottage cheese, cocoa, oats, pb and a banana

    Cals = 1759
    Fat = 51
    Carbs = 201 (fibre 57)
    Pro = 150
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  10. #880
    Registered User Partyrocking's Avatar
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    Hopefully the supps come soon, and you fix up your elbow.

    My elbow was cranky today too, but it went away after I took my cissus.
    You can't help the hopeless.

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  11. #881
    Muscle Bound! ms_mac's Avatar
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    Hanging out here for the next 30 days:

    http://forum.bodybuilding.com/showth...post1434669211
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  12. #882
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    You look good, honestly. You look like you've had a bunch of quad growth. But the pain of the clothes not fitting right is real. I started my cut a week ago too. I already want to stab someone.
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  13. #883
    Muscle Bound! ms_mac's Avatar
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    April 18th 2016

    Originally Posted by dreahere View Post
    You look good, honestly. You look like you've had a bunch of quad growth. But the pain of the clothes not fitting right is real. I started my cut a week ago too. I already want to stab someone.
    Its just mind phuck isn't it??? Grrr!

    I have been sick with some sort of lung infection and did not train at all for the last week and a half. I did some light cardio yesterday just to try and feel semi normal - took me 39 min to run or rather WOG 5K...

    Trained back today and it went ok. Details will be posted in my other log. After the gym I had to go for a routine bone density scan because a 8 years ago I was diagnosed with osteopenia....nothing too serious. I just had to up my calcium and vit d intake. So nothing to serious. However the nurse measured me today at 5'4.5" tall.....WTF?? I am devastated! How do you shrink 2.5 "??? Now to be honest I can't remember the last time I was measured at 5'7" but for some reason that number has stuck with me all these years.....maybe I was never really that tall? IDK, but either way I am bummed.
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  14. #884
    Bromosexual beefcake66's Avatar
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    I was following the other log and somehow not getting updates for this one, but everythin looks good!


    There's a BB.com contest starting up right now (registration ends soon), I think I might join it. My last try got really messed up... but I am perma-cutting lol
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  15. #885
    Muscle Bound! ms_mac's Avatar
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    April 19th - 21st 2016

    Coming back here - that other log isn't generating much interest - I can only assume its because those products are not available on bb.com

    Tues April 19th

    So same old morning routine - wake up at 645 am, pop my dhea Get my son up and ready for school. Grab a cuppa joe, drop the kid off at school and head to the gym. Chest today.....I should have mentioned yesterday that my strength is not great and all my numbers are down...being sick sucks and sucks even harder when you get back to the gym and your strength is in the toilet because of it. Numbers are down today still. I expect this will be the case for a few more days....

    Bench - 6*3 - 105lbs.
    Machine one arm bench press - 6*6,6,6,6,5,5 - 50lbs
    DB Incline - 1*6 - 40lbs, 1*8 - 35lbs, 2*10 - 30lbs
    Incline bench - 3*10,8,8 - 75lbs
    Decline bench - 3*10,8,8 - 75lbs
    DB bench - 1*8 - 35lbs, 1*10 - 30lbs, 1*12 - 27.5lbs
    Flies - 3*15, 12,12

    Showered then headed to physio. Elbow seems to be getting better so thats a plus. Got home around 1230, popped a defuse and got my breakfast ready:

    M1
    cream of wheat, whites, apple

    M2
    Combat bar

    M3
    Defuse 20 min before
    Turkey, apple and cheddar sausage patty on a kaiser bun topped with pickle, lettuce and onion
    stuffed spaghetti squash - 1\2 squash stuffed with veggies and topped with cheddar

    M4
    pp, cc and pb - really missing my cereal with this.

    Cals = 1650
    fat = 49
    carbs = 159 (27 fibre)
    pro =154

    Not noticing anything.....but its still early days...

    Wed April 20th

    Last night;s KI was mixed with about 2 oz of water and down in one gulp. Still nasty but less time spent getting it down so thats a plus.

    Cardio and shoulders today - poundage still down

    Did cardio first - 5K on the treadmill - another WOG - took 37:20 so a slight improvement from Sun's attempt.

    Then hit shouolders:

    OHP - 4*6,6,5,5 - 60lbs
    Bradfords - 4*8,6,6,6 - 40lbs
    One arm press - 4*10 - 20lbs
    Plate raise - 3*10,8,8 - 25lbs
    Side lat - 3*12 - 12.5lbs
    Bent over reverse fly - 3*15 - 17.5lbs

    M1 (post w\o)
    defuse
    cheerios, pp, apple

    M2
    Combat bar

    M3
    defuse
    tuna melts and last night's leftover veggie stuffed spaghetti squash

    M4
    pp, cc and pb

    Cals = 1655
    fat = 48
    carbs = 160 (29 fibre)
    pro = 160

    Saw a shoulder vein pop out today that I haven't seen in a long time.....good sign.
    Last edited by ms_mac; 04-23-2016 at 04:32 PM.
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  16. #886
    Muscle Bound! ms_mac's Avatar
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    Thurs April 21st

    Reg morning routine - hit the gym for legs

    Sumos - 5*4,4,3,3,1 - 165lbs - 20lbs less than my 1rm.
    Leg Press - 5*5 - 540lbs
    DBDL - 4*10 - 40lbs
    Goblets - 4*10 - 40lbs
    Seated Curl - 3*15 - 50lbs
    Leg Ext - 3*15 - 40lbs
    Glute machine - 3*15 - 90lbs
    Calf Machine - 6*20 - 180lbs

    The big movements are down from my last leg day, but the isolation ones were the same so I'll take that, Next week its back to normal

    M1 (post workpout)
    defuse
    combat bar and an apple

    M2
    Protein shake made with pp, egg whites, blueberries and almond milk

    M3
    defuse
    Ice cream from our local ice cream shop that just opened and since it was a beautiful day.....ice cream for dinner it was.

    M4
    pp, cc, and pb

    Cals - 1624 - estimated as I am not totally sure on the ice cream - I figure about 1.25 cups in a small
    Fat = 47
    Carbs = 148 (25 fibre)
    Pro = 162

    I have noticed that I am not waking up hungry while on KI. I usually wake up starving, but water and coffee and I'm good to go. Since KI I am not really hungry even after my workout. Usually hunger doesn't kick in until noonish......also noticing some more veins making an appearance. Shoulder vein the other day...I like it. Anxious to weigh in on Sat..
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    Fri and Sat April 22nd and 23rd 2016

    Yesterday was arm day and this is the first arm day that I have been able to complete in weeks due to my elbow issues. Thats a good sign. I had to work out at home as well since there was no school..

    CGBP - 4*8,8,7,7 - 75lbs
    BB curl - 4*8 - 50lbs
    Tri Press - 3*10,8,8
    DB Curl - 3*10
    Skulls - 3*15
    Cable Curl - 3*12

    Hanging Leg raise - 3*12
    Obliques - 3*20
    Planks - 3*32 sec, 35 sec, 37 sec

    M1 (post w\o)
    cream of wheat, whites, blueberries

    M2
    prOATein bar - first time having this kind. Was pretty good

    M3
    Spaghetti and home made sauce topped with cheddar

    M4
    pp, cc, pb

    Cals = 1649
    fat = 42
    carb= 160 (25 fibre)
    pro = 160

    Today - Sat - is weigh in day. And I am really pissed. 137.2lbs. That is totally the wrong direction. Thats up from 136 from last week. I have noticed the last few days that I am bloated...all the time....from the time I get up til the time I go to bed. What gives? I think some loggers are experiencing this bloat though....

    However, it just doesn;t make sense. I have spent 3 weeks now cutting....and up in weight. Pretty frustrated today.
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    Powered by Reese's Puffs anandagirl's Avatar
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    In, and your muscles look great! I'm not sure why you're up, cutting is just frustrating as all get out. If you're bloated, could it be something you ate?
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  19. #889
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    Originally Posted by ms_mac View Post
    However, it just doesn;t make sense. I have spent 3 weeks now cutting....and up in weight. Pretty frustrated today.
    lol my usual reply: maybe you should eat more !
    it sounds counter intuitive but sometimes its magical


    I am not familiar with the supplements youre taking (never heard of them) but I am a huge fan of DHEA. Links to information on the products (PM if rules are weird)? Im no expert but I may be able to offer some insight lol
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    Originally Posted by anandagirl View Post
    In, and your muscles look great! I'm not sure why you're up, cutting is just frustrating as all get out. If you're bloated, could it be something you ate?
    I eat pretty much the same thing every day. I think its the supplemet that I am testing. Alot of testers are having the same issue. Welcome.

    Originally Posted by beefcake66 View Post
    lol my usual reply: maybe you should eat more !
    it sounds counter intuitive but sometimes its magical


    I am not familiar with the supplements youre taking (never heard of them) but I am a huge fan of DHEA. Links to information on the products (PM if rules are weird)? Im no expert but I may be able to offer some insight lol
    I am not that much in a deficit so eating more is not the answer. Alot of testers are having the same issue....bloating, scale weight up, but looking leaner....as am I. And I know that the damn number shouldn't matter...grrr.

    How much DHEA do you take? Or do you? I am not noticing much to be honest. I will send links by pm in a bit.
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    Day 8 and 9 April 24th and 25th 2016

    Sun April 24th - just a cardio day:

    5K in 30:41. Much better than last week.

    M1 - post cardio
    Defuse
    cream of wheat, whites, apple

    M2 - at my son's year end hockey banquet..
    1 slice of veggie pizza ...keot it to only one slice Papa John's pizza is my crack.

    M3
    pp, skyr yogurt, pb, cheerios

    Cals = 1653
    Fat = 42
    Carbs = 168 (fibre 25)
    Pro = 161

    Today was back day and once again no school so I had to work out at home:

    BB Row - 5*5,5,5,4,4 - 120lbs
    Pulldowns - 5*6
    DB Rows - 4*10
    Reverse Pulldowns - 4*10
    Cable Row - 3*12
    HyperExt - 3*12

    M1
    defuse
    oats, whites, apple

    M2
    prOATien bar

    M3
    veggie omelet made with 2 whole eggs, 4 whites, tomato, onion, arugula, celery and peppers...topped with cheddar

    M4
    defuse
    pp, skyr, pb, 1 square dark choc and cheerios ( been saving some carbs early in the day so I can have my cereal back in my sludge bowl

    Cals = 1653
    fat = 42
    carb = 168 (25 fibre)
    pro - 149

    So a couple of things I have noticed over the last couple of days - I pretty much fall asleep instantly after I dose KI. Now my sleep really sucks and it takes me forever to fall asleep no matter how tired I am. So PLUS! And I have only woken up once through the night for the last 2 nights....again, this is a good news story. I am not waking up early though and wanting to stay awake like some loggers are experiencing. I wake when the alarm goes off but I am not feeling sleep deprived and have not hit the snooze button a couple of times like I normally do.

    Now while I am bloated...mostly belly bloat and the scale is up (which I totally hate) I did notice today in the mirror while I was making the bed some definition coming through in the triceps....arms overall look a bit leaner...so another plus. Just wish the bloating issue would disappear..
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  22. #892
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    Day 10 and 11....April 26th and 27th 2016

    Tues was chest day:

    Bench - 5*1 - 115lbs - still not where I was a couple of weeks ago
    Machine unilateral bench press - 5*6 - 55lbs
    DB Incline - 4*10,10,8,8 - 40lbs
    Bench Incline - 4*10 - 75lbs
    Bench Decline - 3*10 - 75lbs
    Machine Press - 3*12
    Pec Dec - 3*15

    M1 (post)
    Defuse
    oats, whites, blueberries, apple

    M2
    Combat Bar

    M3
    Souvlaki Pita with a side of roasted broccoli

    M4
    PP, Skyr, PB, 1 square dark choc

    Cals = 1622
    fat = 43
    carb = 166 (35 fibre)
    pro = 157

    Wed was cardio and shoulders:

    Cardio - 30 min on the stepmill

    OHP - 4*6 - 60lbs
    Bradfords - 4*8,8,7,6 - 40lbs
    One arm press- 4*10 - 22.5
    Plate Raise - 3*10 - 25lbs
    Side Lat - 3*15 - 125lbs
    Bent reverse fly - 3*12 - 20lbs

    M1
    oats, whites, blueberries, apple
    defuse

    M2
    Mission 1 bar

    M3
    Tuna wrap with a side salad

    M4
    pp, cc, pb, cheerios, dark choc

    Cals = 1640
    fat = 50
    carbs = 158 (fibre 49)
    pro = 151

    Noticing more definition in the shoulders today....can't wait for the lower half to start leaning out.
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  23. #893
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    Day 12 April 28th 2016

    Legs today - felt much better today than last week's leg day. Strength is coming back! Yeah buddy.

    Sumos - 5*1 - 185 lbs, 1*1 - 195lbs, 1*0 - 200lbs ( could not budge the bar off the ground at all, but I had to try.
    Leg Press - 5*5 - 630lbs
    SLDL - 4*10
    Goblets - 4*8
    Leg Curl - 3*12
    Leg Ext - 3*12
    Calf Press - 6*15

    Cals = 1653
    fat = 45
    carb = 173 (35 fibre)
    pro = 150

    KI, even after all this time - NASTY! Does not get any easier to choke this down.
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  24. #894
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    Day 13 and 14 April 29th and 30th 2016

    Yesterday was arm day - I left my journal in the car yesterday so I'll just post what I can remember:

    CGBP - 4*6 - 80lbs
    BB Curl - 4*6,6,5,4 - 60lbs
    Tri Press - 3*10
    DB Curl - 3*10
    Skulls - 3*12
    Cable Curl - 3*12
    Hanging Leg Raise - 3*12
    Obliques - 3*15
    Planks - 3*35 sec, 37 sec, 40 sec..

    Food is pretty much the same - usually the only meal that changes is M3 which is supper - last night it was bbq chicken burger and a side salad

    Cals = 1652
    Fat = 56
    Carbs = 152 (31 fibre)
    Pro = 150

    Today is a rest day and weigh in day .............................. ....a big drop today finally! - 134.2! Thats 3 lbs down from last week......happy dance going on. Was toying with the idea of having a maintenance day today but now I don't know if I really want to...



    EDIT:
    Changed my mind on the maintenance day.....next Sunday is Mothers Day and based on past Mothers Days, it will be a WAY OVER MAINTENANCE day...Last Mothers Day my little boy made me a bagel....spread with a lb of butter. I ate every last bite and told him how delish it was... Then my older girls took me to my fav Italian restaurant....hoping for the same place again this year.
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  25. #895
    Powered by Reese's Puffs anandagirl's Avatar
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    Originally Posted by ms_mac View Post
    EDIT:
    Changed my mind on the maintenance day.....next Sunday is Mothers Day and based on past Mothers Days, it will be a WAY OVER MAINTENANCE day...Last Mothers Day my little boy made me a bagel....spread with a lb of butter. I ate every last bite and told him how delish it was... Then my older girls took me to my fav Italian restaurant....hoping for the same place again this year.
    That sounds like a GREAT plan! Nice lifting, all you ladies are so darn strong!
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  26. #896
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    May 16th and 17th 2016

    I suck at keeping up in here. Major stuff has been happening in my world....but hopefully the **** storm is almost over.

    Last week I hurt my back at the gym - trying to pull more weight than I knew I could deadlift but I had to try. Didn't warm up properly and rushed into it, so it was my own damn fault. As a result I did not make it to the gym most of last week. I also decided that maybe its time to back off the weight some. I have been lifting 5 days a week heavy and hard for too long and my body is rebelling. Too many injuries over the last few months has me backing down some. As of this week I am lifting 3 days a week - push, pull, legs GVT style and 2 cardio days. We shall see how that goes.

    Still cutting but raised cals slightly to 1750 for the next week or two, and then will reassess.

    Yesterday was Chest, Tris and Shoulders:

    Bench - 10*10 - 70lbs
    Seated DB OHP - 10*10 - 25lbs
    Tri Ext w\Rope - 10*10 - 20lbs

    Today - cardio

    Complexes - 40lbs bar, 6 reps:

    BB row
    SLDL
    Conventional Deads
    Hang Clean
    Push Press
    Back Squats
    Good Mornings
    Spring 1 lap

    I did this sequence 10 times with 1 - 1.5 min rest between each set. Took 36 min, then I did 20 min steady state on the stepmill - sort of a stubborn fat protocal.

    Sorry for being MIA - will do better.
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  27. #897
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    Hope you're feeling better soon.
    You can't help the hopeless.

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    Best Wilks=370.84
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  28. #898
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    May 18th 2016

    Originally Posted by Partyrocking View Post
    Hope you're feeling better soon.
    Thanks.

    Today was back, bi's and abs:

    Machine Pulldowns - 10*10 - 90lbs
    BB Curl - 10*10 - 40lbs
    Ab Crunch Machine - 4*25 - 40lbs
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    May 19th and 20th 2016

    Yesterday was leg day:

    Goblet Squats - 10*10 - 35lbs
    SLDL - 10*10,10,10,10,10,10,8,7,6,6 - 80lbs
    Calf Machine - 4*25,20,20,20 - 270l bs

    Today - cardio:

    Treadmill - 4mph, incline ranging from 1% - 10% for 1 hour. 4 miles total
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    June 12th 2016

    OOPS!! Lets try this again, shall we?? Sorry guys if I have anyone still following....I shall try to do better with the updates.

    Today was just cardio:

    Treadmill Walk
    4.3mph, 3% incline for 45 min. 3.225 miles total.

    I have given up running for now. My bunion surgery that I had done in Nov was a bust The damn thing came back along with some arthitus so it just hurts to run...walking is fine, so thats what I shall do. I found a treadmill program online that I am going to follow but will also supplement with some outdoor trail walking. Here is the program if anyone is interested:

    https://www.t-nation.com/training/ge...gn=article2945

    I am starting with week 3 of the advanced program.

    Not cutting anymore - enough of that shiit. I am just not ready to diet hard. I am hanging around 130lbs right now and I just don't care enough to get down any further. Eating at maintenance for now, prob for the summer. Then will decide where to go from there. Maybe I'll just stay here forever! LOL!

    Thats it for now but I promise to be back more regularly.
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