Mary's Lean Mass Building Journal

[Mango]

Holy, nice work sleeping!! Doesn't it feel great to sleep for so long?! You definitely needed it!! Congrats on those pbs!! Isn't it fun realizing you can do so many chin ups on your own?! Right on!!

Any plans for rest day?? I always like painting my toe nails on rest day, or taking a bath, or cleaning!! But you're more exciting, Hahah.

[Back2zero]

Woah!! Here's another holy crap to you 50# one-arm rows! Great numbers Mary! Awesome work indeed

What happened to the cals today? Below 1900??

was asleep by 9:30pm! How's that for Granny Mel?? And I slept until 7:30am this morning!

awww, see, you missed the memo. Just like the It places change on a dime, the granny bedtimes do too. Yesterday, 6 p.m. was mandatory. Sorry.

But you're right, I could put in a good word for you, just to see if they would let you in. Let's see what I can do.


But you'll owe me!!

[SNSTerp79]

Whatever you ate that was making your tummy rumble with pain, it doesn't matter because the Zicam takes away your sense of smell, right? Maybe I should slip my hubby some of that... hmmm.

Have a nice, RESTful day (and night)!

[StlBarbie]

I was really surprised to see your calories fall in the also??
What are you weighing in at these days???
and
It is wonderful to see how much you are looking forward to add a little one in the future!

[IronMaiden1522]

wow Mary your WO's are rockin!!!! 50lbs DB ROWS holy crapola

Ya get those cals up there!! What kind of bulk is this?

Ha maybe I should join the granny club too. lets see last night, sleep at 2:30, up at 7am. yum I think I should join. i am tired

[mcj]

LOL!!! Mel...you crack me up...6pm???? I mean, really?????

Barb, Jenny & Mel: 1800 cals yesterday b/c it was a rest day....thats ok..right? I figured rest days don't need to hit my 2100 but I guess 1900 would have been more appropriate. Thanks for checking up with that one...keeps me inline..and on track!

Weighed in at 137lbs this AM! Pretty good! I started this journey 5 weeks ago weighing in around 135.5lbs. So a 1.5lb gain in 5 weeks. I forget what's good to increase per week...am I on the right track??? I'm only hitting 2100 cals trying to do this bulk slow, so I THINK I'm on the right track. I'll hopefully be starting up with Emma next month and I'll get her opinion on this whole deal.

Barb..I am looking forward to a little one! Last night I told hubs randomly "i want a baby" and this was his face ----->

LOL! But I told him not yet, but I am excited! And this AM at Starbucks there was this skinny minny very pretty girl, my age, with about a 4mo old baby....sooo beautiful and just kept looking up at mommmy...awww...I just love it!



Alright, enough of that...back to the workout plans!

Today is Light Lower Body..my FAVORITE workout of this program! Always feel like hurling after and LOVE IT!

Thursday
M1- Whey, 1/2cp 1% Milk, 1/2cp Oats, Fish Oils, Vitamins, Americano(espresso&water)w/ 1/4cpFF milk
M2- 1%CC, Apple, 1tbsp Nat PB
M3- 4oz Chicken, 1/2cp Brown Rice & Mixed Veggies
M4- 4oz Chicken, 1/2 Sweet Potato, 1cp Spinach
M5- 1can Tuna, 2pc WW Bread, 1tbsp LF Mayo
WO- NOXplode, Creatine & L-Glut(Pre), Xtend(During), Whey, Dextrose & L-Glut (Post)
M6- Eziekiel Grains, 1% Milk, 1/2 Protein Fudge

Total: 2131
Fat: 48 428 21%
Sat: 10 93 5%
Poly: 3 28 1%
Mono: 5 44 2%
Carbs: 196 679 34%
Fiber: 27 0 0%
Protein: 222 889 45%
Alcohol: 0 0 0%



Sasha: Hahahha...too funny..

TG: Rest day was catching up with filing bills, dishes, laundry and other misc stuff around the house. Everything BUT resting...

Jenny: LOL! You shoud join!! I only join in on the weeknights.....I'm a late night gal on the weekends!!

Oh and I'm definitely feeling those 50lb Rows on the back today.....DOMs in the back now too..good thing tommorrow is LIGHT upper body!!!!

[GyMgrrrL]

Wow, 50lb DB rows! Simply amazing

1.5lbs seems pretty good to me! Really good! Slow and steady

Have a good Thursday!

[arose70]

I told hubs randomly "i want a baby" and this was his face ----->

That's MY face when I talk about babies!!! ha!

Usually on a bulk I think you look to gain about .5 lb a week. (I THINK!) I'd get those cals up there on rest days too...to at least your 2100. No need to keep them down.

Have a good day!

[vanessa40]

LOL...i know what you mean..i said that to Steve one time..just joking...the last thing i need at 41-and he is 55 is a baby..just to see the look on his face..it was priceless

[soon2Bgoddess]

Awwwww, that's SO sweet that you're getting baby-fever! LOL! j/k! Really, you will be such a great mom And you and your hubs are already so close, a baby will be so special for the two of you!

[sherdi]

Hey Mary! Alecia is right....a 0.5lb gain per week is a good amount...you could definitely up the calories to 2000 on rest days and 2200 - 2300 on workout days and see how you go. Of course, you can go as slow as you have been going but having the extra food will really fuel those workouts and give you some more strength gains!

Have a great Friday!

[StlBarbie]

BUMP to all the great advice above!!!
Hope you enjoy a wonderful weekend Mary!! TGIF!!

[mcj]

The boards being down yesterday really sucked...didn't realize how much I'm addicted to BB.com until I couldn't post my workout last night and it was upsetting me...

Anyways...HAPPY FRIDAY!!!

Urgh to sleep last night. Couldn't fall asleep and i was SO tired. Got in bed late, at 11pm, and even though I was exhausted I couldn't sleep. I felt anxious. I think about things too much.... I can't turn my brain off.. Then hubs snoring was annoying me, so I went on the couch and didn't fall asleep until midnight, only to wake up at 5am and move back to bed and back up for work at 6am! Another crazy night!!!

But I'm feeling good today! Got in nice and early to work so I'll have time ot do my workout this afternoon before my work Holiday Party tonight! I plan on taking pics of me and hubs so I'll hopefully have some to share!

But first, last nights awesome lower body workout. I am sooooooooooooore today!!!

Last night's High Rep Lower Body Workout
*All grouped exercises superset, only 1 min rest inbetween each set

BB Front Squats
45lb warm up
65lbs 1 X 12 *got lower than usual, ATG
75lbs 1 X 12 *worked on keeping form going ATG
SLDL's
45lb warm up
95lbs 2 X 12

BB Good Mornings
55lbs 2 X 12
BB Split Squats
55lbs 2 X 12 *so tiring!

*LAST TIME I DO THESE EXERCISES (left knee is irritated w/ them):
Seated Leg Curls
65lbs 2 X 12 *didn't do full ROM back b/c of knee
Leg Extensions
50lbs 1 X 15 *really light weight for knee, not full ROM coming back
65lbs 1 X 15 *not full ROM coming back, burned the quads good though

Calf Extensions on Leg Press
180lbs + sled 2 X 20
Standing Calf Raises
180lbs 2 X 20

Weighted Bar V-Ups
9lbs 3 X 15


And TODAY = HIGH REP UPPER BODY!!

Friday's Deal
M1- Egg whites, 1 yolk, 1/2cp Oats, Fish Oils, Vitamins, Coffee
M2- Bagel, 1tbsp LF Cream Cheese, 1/2 1%CC
M3- Chicken, 1/2cp Brown Rice w/ Mixed Veggies
M4- Whey, 1% Milk, Creatine, Apple, 1tbsp Nat PB
WO- NoXplode & L-Glut (Pre), forgot Xtend
PostWo- Whey, 1% Milk, L-Glut, Creatine
M5- ??? Work Holiday Party
**Will post macros later tonight or tomorrow.


Sherdi: Thanks for that advice! With the holidays coming up, and probably some nice holiday treats, I'll keep the cal's 2100-2200. But I definitely will up them to 2000 on non-workout days!! Thanks!

Charity: Awwww...thank you....

V: LOL!!!! I bet it was!

Alecia: Thanks girl for the advice. I will definitely up those cals on off days!!!

Sarah: Hi! Thanks!

Barb: Thanks!!! HAPPY FRIDAY TO YOU!

[Miranda]

I can't turn my brain off..

why would you want to? that sounds scary.

[irish0418]

I can relate to the baby fever! I get it often. Me and my fiance talk about it but it's just not the time financially, ya know! Knowing my luck, I'll get my body right where I want it to be and BAM! I'll get pregnant!!!

I see you are bulking, you're doing a great job!
Do you have any advice for someone who is not "bulking" (me) and trying to drop body fat but keep muscle? I'm not sure if my cals are in check or not...it's hard to determine, but I've started my plan a little over a month ago and no changes

[Krissypoo]

Very nice job on the workout, woman! I agree with the others on upping the calories. You can definitely stand to have a little increase!

I shall send you recipes today. Since I'm not in class anymore and BB.com is up, I can actually play.

Have a great workout tonight, Mary!

[Mango]

That's hilarious about your husband's expression!! I think if I said something like that to my bf, I'd get that reaction too, only it'd have little manly tears falling from the eyes. Uh, but it'd be the same if he said it to me, Hahah!!

Are you finished with the Christmas shopping?? Your meals look sooooooo good!!

[Back2zero]

Great job on the WO Mary!! You have seemed so pleased with them lately; the bulk suits you very well.

I agree: up the cals a bit more.

6 p.m. was exceptional. I am sick. But 9 p.m. is standard. Although cough syrup can really spark up a night apparently!! LOL

Have a great day!

[mcj]

But 9 p.m. is standard. Although cough syrup can really spark up a night apparently!! LOL

LOL!!!!

Yes, the workout program I am doing is awesome. I really think the one high rep, one low rep day a week, varied time inbetween sets and tempo has helped. I was always sticking with the same rep scheme and the same time inbetween sets, and was finally stuck. Those things are really making an improvement in my strength gains AND muscle growth! Of course the added food is great too!!

TG: No! Christmas shopping is tomorrow!! Up early to get my workout in so I can hit the mall. But I have my list (I'm a list freak) and i know what I'm getting!

Kris: *claps hands* YAY!!!! Can't wait for the recipes!!!!!

Irish: Thanks. Patience, patience and patience. Your diet looks great right now, just keep at it, keep the cheats to a minimum and stick with it. It takes time!!

Miranda: OH man, if I had an off switch for my brain at night...I'd love it. As long as I could turn it back on obviously...

[twinnett]

Great workout and yay to more food!! What weight are you looking to get to?? Are you really tall? By your pics, I thought you were around 120 or something!

[soon2Bgoddess]

Hey girl! Have fun at the christmas party tonight!

Good luck on your fantasy football this weekend!

[rockenmama]

Happy Friday! I too will suggest more calories! Hey any exuse to get a little more food in Hope you have a WONDERFUL weekend hun! Have fun tonight!

[IronMaiden1522]

Hey chicki. I hear ya on the friggin brain. I can never shut mine off even if its tired! I hate it, tossing and turning.

Ya I also think you should up your cals on your rest day. You want to eat above maintenance or at least at it as you need to be in a postive calorie balance to gain muscle (unless you are one of those annoying genetic freaks ) Ya I dont think its possible to gain more than 2-3lbs of muscle per month. And 3 being very generous, prob. more likely for a guy. So you sound like you are right on track!!! Damn dont you wish it could me more?

[mcj]

Hi Ladies! Quick Post!

Last night was fun! Bry forgot the camera at work..so no piccies..but we looked great! The President of the company came over to us numerous times to praise my work and say how I had gone way above everyones expectations...it was really nice to get that positive feedback!!! My boss has been saying wonderful things about me to the president, and many of my other co-workers! YAY!

Ate healthy pretty much....forgot my shake after the gym..so I was starved by the time i got there. Had one mini crab cake and egg roll for appetizer. Dinner I had a HUGE pile of broccoli and cauliflower, a big yummy salad, chicken breast, fish and one WW roll. YUM! Only had 1 vodka tonic and a few sips of wine and LOTS of water. Hubs and I had fun!

Off ot the mall to shop w/ my girlfriend and then cooking and cleaning for our friends coming over tonight!!!!! But first workouts for yesterday and today..

Last night High Rep Upper Body Workout
*All grouped exercises superset, all sets 1 min rest inbetween

BB Bench Press
45lb warm up
65lbs 1 X 12
75lbs 1 X 10 *last two spot(increased weight)*oops, loaded 5lbs on each side instead of 2.5! oh well!
BB Bent Over Rows
45lb warm up
65lbs 1 X 12
75lbs 1 X 12

DB Incline Press
30lbs 2 X 12
DB One Arm Rows
35lbs 2 X 12

DB Shoulder Press
30lbs 2 X 12
Chin Ups
1 X 12 *Hubs spot
1 X 12 *40lbs assistance machine

Dips
2 X 10 *working sets, jump up do a few, drop, jump do a few, drop, etc
BB Bicep Curls
40lbs 2 X 12


Todays Treadmill Workout
43min - Incline Walking/Running
5min 0.0incline 4.0mph
10min 5.0incline 4.2mph
5min 10.0incline 3.7mph
5min 13.0incline 3.5mph
5min 8.0incline 4.0mph
5min 3.0incline 6.0mph
5min 2.0incline 5.0mph
3min cool down


Tara: I'm 5' 8 3/4" (almost 5' 9")

Charity: Thanks!! Yea I need luck!

Rockenmama: Thanks!!

Jenny: Oh no problem, you don't have to tell me twice to eat more!!!!


Back to lurk later!!!!

[soon2Bgoddess]

Glad to hear you didn't get drunk at the office xmas party! That can always make it embarassing come Monday morning We used to have a lady that ALWAYS got WASTED at the company xmas party. She was a "bigwig" so it was hilarious to watch her make a big scene and I don't think she could've cared less!

We are EXACTLY the same height That is cool

[IronMaiden1522]

Sounds like you had a good time!!! you are always so busy going to things, going to friends places, having friends over!! you have quite the active social life!

Watcha cookin for dinner tonight?

Nice high rep WO!!! You got a lot of reps out of some heavy weights there

[StlBarbie]

WAY TO GO MARY!!
The WO ROCKED!!
and the Christmas party sounds like a hoot!!!

Have a great Sunday Mary!

[mcj]

GO SKINS!!!

Great game for us......really a surprising win!!!

I am exxxxhausted. Just laying around this evening and getting in bed REALLY REALLY early. We had our friends over last night. Yesterday was crazy for me. I did xmas shopping with my friend (that was after being up at 7am to workout) and then lunch, then ran errands for 4 hours..came back and had 2 hrs to do the last minute clean up, cook 3 appetizers and a desert and get ready! But i did it!!! Stayed up chatting until 5am with our friends! So basically I'm running on little sleep.

Food hasn't been great today. This is actually my first day that I've had bad eating like this in months. By bad I mean, not eating my clean meals or really eating all my meals. I'm writing today off as a tired, lazy, unfocused day. I've been great lately with not doing this....so I won't stress about it. I'm getting all my water, vitamins and such and I'll probably sleep tons. I need it.

My body is sore all over. I forgot to mention I did a long 20min stretching session yesterday after my cardio and it was painful to stretch. My legs are sore, my chest and back are sore, my bi's are sore...just fullbody DOMs.

I feel like i need a rest week soon, problem is I'm starting the 5th week of my program, I was planning on finishing 6 weeks, resting and starting up a new one. I should have taken a rest week before I started this program, but I didn't. DUMB! So I'm going to give myself today and tomorrow as rest days (normally I only do one) and get through these 2 last weeks of the program. Then I'll rest.

Yesterday was such a productive day though, shopping wise, I got EVERYTHING done. It was great. And my house was so festive for our guests. Food was awesome too!

Time to curl up on the couch, watch TV and do nothing!!!


Charity: No no, I don't really get "drunk" that much anymore. And i certainly wouldn't want to do it at the work party! We have a VP that does that same thing, makes a fool of herself!

OH and our fantasy team is winning right now.....keeping our fingers crossed. You may have been right Charity!!!!! We'll see!!

Jenny: I did appetizers: spinach and artichoke dip w/ toasted WW pitas, Gouda cheese and Crackers, Cold Vegetable Pizza and Little Smokies (little sauges wrapped up in croussiants). And desert was the famous chocolate chip cheesecake bars! Problem is, there are leftovers of those in the fridge....

Barb: Thanks! Workouts are great, but man my body is feeling them!!!

[HisKid]

Hi Mary! The appetizers sound yummy! I hope you are able to get some well needed rest today. Have a great week!

[sherdi]

Hey Mary...sounds like you really enjoyed the Xmas party and that your hard work was recognised...that is fantastic! Sorry to hear you are exhausted....good idea to take some time out...don't worry about the eating....you are bulking....you can be strict when you need too!!!