Ms_Mac is getting lean with EvoMuse.:)

ms_mac

ms_mac

Member
Awards
0
Ok its time to **** or get off the pot.:) I booked a photo shoot so I have a reason to get my ass in gear. Shoot is for May 20th......I started the process last Mon - Jan 30 - giving me 16 weeks to get er done. Here is what I will be using and when:

Cut Protocol- based on 16 weeks: Jan 30th to May 20th 2017

Week 1 – 4 - Jan 30 to Feb 25– no supps cut calories to 1900 ( will be adjusted as stalling occurs)
Weeks 5-8–Feb 26 to March 25 - Ammo
Weeks 9-16 –March 26 to May 20 - DCP and SuperNova
Weeks 10-14 - April 2 to – May 6– Vanilean
Weeks 1-16 –Jan 30 to May 20 - AlphaBurn for fasted cardio

Brite all the way through

My training program is this:
https://www.**********************/workouts/phul-workout

2 days of cardio - one short intense session and one longer slow duration ran.

I am having an InBody 720 body fat analysis done tomorrow to see exactly where I am at.....my guess is somewhere in the 18-20% bf range.

I must note that this is not a sponsored log, but I believe so strongly in EvoMuse products that I wanted to document this process so everyone can see what they are missing.:)

Will be back in a few to log this week's workouts to date.
 
ms_mac

ms_mac

Member
Awards
0
Sun Feb 5th to Wed Feb 8th 2017

Thanks....happy to have you along for the ride.:)

Sun Feb 5th to Wed Feb 8th workouts:

Sunday:

Just a cardio day today - at home on the treadmill:

2 min @6mph
2 [email protected]
2 min@7
2 [email protected]
1 min@8
1 min@4

Repeat til 5K reached - took 28 min

Then walked for 15 min at an incline of 8% and speed of 4.2.

Monday:

Lower Power Day - Squat racks both is use so I had to start with leg presses ...grrrr!

Leg Press - 4*7,6,6,6 - 630
RDL - 4*5 - 160
Squat - 4*5,4,2,2 - 150
BB SLDL - 4*10 - 100
Calf Press Machine - 4*8 - 400
Hanging Straight Leg Raise - 4*10,10,10,8
Total Ab Machine - 4*10 - 70lbs

Tuesday:

Yesterday was Upper Power Day:

Bench - 4*4- 115
BB Row - 4*5 - 125
Machine Chest Press - 4&10,10,8,6 - 90
Pulldowns - 4*10 - 80
DB OHP - 4*8 - 30
Con Curl - 4*5 - 25
Techno Machine Dips - 4*5 - 200

Today:

LSD Cardio day on the treadmill - ran 4.25 miles in 41 min....6-6.6mph

There you have it. Any questions or suggestions I am all ears.:)
 
SFreed

SFreed

Board Supporter
Awards
3
  • RockStar
  • Established
  • First Up Vote
Also in. I've been really interested in the product line
 
vujade

vujade

Well-known member
Awards
2
  • RockStar
  • Established
sub a dub dubbed ... love me some Evomuse :biggthumpup:
 
ms_mac

ms_mac

Member
Awards
0
Thurs Feb 9th 2017

Thanks, guys for following. Feel free to offer some tips, advice, feedback..:)

So I had the body fat analysis done this morning:

Weight - 130.1 lbs
Lean Mass - 102 lbs
Fat Mass - 28.1 lbs

Which puts my BF % at 21.6....Youch! A little higher than I expected.....so kids, we got work to do.;)

Today's workout - Lower Hypertrophy

Front Squats - 4*10,8,8,8 - 85lbs
BB Lunge - 4*12,12,10,10 - 65lbs
Leg Ext - 4*10,8,8,8 - 75lbs
Leg Curl - 4*10,9,8,8 - 75lbs
DB Calf Raise - 4*12,10,9,8 - 75lbs in each hand
Cable Crunch - 4*12,10,10,8 - 50lbs
Oblique Side Crunch - 4*8 - 35lbs
 
ms_mac

ms_mac

Member
Awards
0
Fri and Sat Feb 10th and 11th 2017

Yesterday was Upper Hypertrophy Day - had to work out at home because it was a snow day - no school for the boy...!

Incline Bench - 4*10,10,8,8 - 80lbs
Flat Fly - 4*12,10,9,8 - 35lbs
Seated Row - 4*12,10,10,9 - 60lbs
Straight Arm Pulldown - 4*12
DB Laterals - 4*6 - 20lbs.:(
Hammers - 4*8 - 25lbs
Cable Tri Press - 4*10,8,8,8

Today is a rest day and the day I allow some treats. I will still keep my calories at 1900 but macros go out the window on Saturdays.:) Enjoying a glass of wine right now.:eek:
 
love2liftkat

love2liftkat

Board Sponsor
Awards
4
  • RockStar
  • Established
  • First Up Vote
  • Best Answer
In! Best of luck! I'm a huge fan of evomuse products myself!
 
ms_mac

ms_mac

Member
Awards
0
Sun Feb 12th 2017

Cardio day:

Intervals ranging from 6 - 8.5mph. Max speed was 8.5 mph for 1 min.
30 min for 3.275 miles

Steady State - 5 min @9%, 4.2mph, 5 min @6%, 4.3mph, 4 mim@4%, 4.5mph
14 min for 1 mile

Week 2 in the books. So far so good.:)
 
FireTitan

FireTitan

Legend
Awards
2
  • RockStar
  • Established
Cardio day:

Intervals ranging from 6 - 8.5mph. Max speed was 8.5 mph for 1 min.
30 min for 3.275 miles

Steady State - 5 min @9%, 4.2mph, 5 min @6%, 4.3mph, 4 mim@4%, 4.5mph
14 min for 1 mile

Week 2 in the books. So far so good.:)
Well done
 
love2liftkat

love2liftkat

Board Sponsor
Awards
4
  • RockStar
  • Established
  • First Up Vote
  • Best Answer
me too....

by the way, hi Kat. Good to see you around ;)
Hey! Thanks! I haven't been around near as much lately due to my business increasing as well as regular work/family stuff! Glad to see you're still here!

Ah! Another female EvoMuse supporter! I think we are few and far between! Welcome.:)
Sadly so! They just don't know what they're missing!
 
ms_mac

ms_mac

Member
Awards
0
Mon Feb 13th 2017

Lower Power - at home because once again, its a snow day and we are snowed in.:(

Squat - 4*5,5,4,3 - 150lbs..

....felt a twinge in my lower back on the last set.....actually it really hurt..... figured I would keep on and do what I could..

RDL - 4*5,2,2,2 - 165lbs...:(
Goblets - 4*8 - 50lbs
SLDL - 4*10,8,8,6 - 110lbs

And at this point I was done....back is in too much pain. And I have about 6 ft of snow to shovel at some point. Grrrrr
 
RegisterJr

RegisterJr

Legend
Awards
3
  • RockStar
  • Legend!
  • Established
Checkin I'm from sunny Florida
 
vujade

vujade

Well-known member
Awards
2
  • RockStar
  • Established
dsade
MidwestBeast
 
ms_mac

ms_mac

Member
Awards
0
Tues to Thurs Feb 14-16th 2017

No work out Tues or Wed....laying low because of my back injury. Today I just did some steady state light cardio - walked on the treadmill at 4% incline and 4mph for 4 miles. Back doesn't feel too bad after that. I am going to try and do a full body light workout tomorrow and hope to be back at it on Monday.
 
love2liftkat

love2liftkat

Board Sponsor
Awards
4
  • RockStar
  • Established
  • First Up Vote
  • Best Answer
No work out Tues or Wed....laying low because of my back injury. Today I just did some steady state light cardio - walked on the treadmill at 4% incline and 4mph for 4 miles. Back doesn't feel too bad after that. I am going to try and do a full body light workout tomorrow and hope to be back at it on Monday.
Sorry to hear your back is still bothering you! Injuries suck but it's really hard to work around back injuries! Hope you feel better soon! Are you rolling, stretching, and icing?

IMG_1487300307.434354.jpg
 

rodherm

Member
Awards
1
  • Established
love2liftkat not really, when logging a product it is always great to see some pics to notice the change and mentally translate what impact it could have in your journey. If you look at my recent posts I have been asking about some Evomuse products and this is how I arrived to this log willing to see that to further convince me and make an order. If I wanna 'see pics' I would go to the Internet that is full of them...but thanks no thanks.
 
FireTitan

FireTitan

Legend
Awards
2
  • RockStar
  • Established
love2liftkat not really, when logging a product it is always great to see some pics to notice the change and mentally translate what impact it could have in your journey. If you look at my recent posts I have been asking about some Evomuse products and this is how I arrived to this log willing to see that to further convince me and make an order. If I wanna 'see pics' I would go to the Internet that is full of them...but thanks no thanks.
rodherm youre welcome to sub into my log in the weight loss forums. Im currently using Ab Ab as well as SuperNova, both from Evomuse, and HIT4ME is a HUGE advocate of Evomuse products, and he is well known for his weight loss capability!
 

rodherm

Member
Awards
1
  • Established
rodherm youre welcome to sub into my log in the weight loss forums. Im currently using Ab Ab as well as SuperNova, both from Evomuse, and HIT4ME is a HUGE advocate of Evomuse products, and he is well known for his weight loss capability!
I am already suubed into your log and have posted there already today ! Thanks for the hint in any case. I just don't want things getting confused here.

Cheers and keep up the good work you are looking big and leaner!
 
HIT4ME

HIT4ME

Well-known member
Awards
4
  • RockStar
  • Established
  • First Up Vote
  • Best Answer
LMAO - come on. We don't get many women folk on these boards. But when we do ...(others can fill in the blank).

rodherm youre welcome to sub into my log in the weight loss forums. Im currently using Ab Ab as well as SuperNova, both from Evomuse, and HIT4ME is a HUGE advocate of Evomuse products, and he is well known for his weight loss capability!
Thanks for the mention brother! I'm in. ms_mac - I followed your Supernova beta log. Let's get this show on the road. I've been doing the same thing - letting life hold me down and struggling to find my motivation and get my diet in check, etc. I don't know what I did with that motivation, but I know it's around here somewhere *checking in my desk drawer and under papers*.
 
love2liftkat

love2liftkat

Board Sponsor
Awards
4
  • RockStar
  • Established
  • First Up Vote
  • Best Answer
love2liftkat not really, when logging a product it is always great to see some pics to notice the change and mentally translate what impact it could have in your journey. If you look at my recent posts I have been asking about some Evomuse products and this is how I arrived to this log willing to see that to further convince me and make an order. If I wanna 'see pics' I would go to the Internet that is full of them...but thanks no thanks.
I agree that pictures are an excellent and important addition to a log to show progress. I just meant the way you came out of nowhere with no other explanation or comment. Just "no pics?"...I never assumed you meant bad pics it was just odd and random. You have to remember you are on a forum where no one knows you or your intent unless you explain yourself a little more. So, I was just playing around.

LMAO - come on. We don't get many women folk on these boards. But when we do ...(others can fill in the blank).



Thanks for the mention brother! I'm in. ms_mac - I followed your Supernova beta log. Let's get this show on the road. I've been doing the same thing - letting life hold me down and struggling to find my motivation and get my diet in check, etc. I don't know what I did with that motivation, but I know it's around here somewhere *checking in my desk drawer and under papers*.
lol I know, I know! It's all in fun! I'm just here for the nudz too!
 
FireTitan

FireTitan

Legend
Awards
2
  • RockStar
  • Established
I agree that pictures are an excellent and important addition to a log to show progress. I just meant the way you came out of nowhere with no other explanation or comment. Just "no pics?"...I never assumed you meant bad pics it was just odd and random. You have to remember you are on a forum where no one knows you or your intent unless you explain yourself a little more. So, I was just playing around.



lol I know, I know! It's all in fun! I'm just here for the nudz too!
 

rodherm

Member
Awards
1
  • Established
No worries love2liftkat I also realised afterwards that my comment was maybe 'too straight' so all fine on my end, moved page and moved on!

Wishing the OP all the best with his/her cut!
 
MidwestBeast

MidwestBeast

AnabolicMinds Site Rep
Awards
3
  • RockStar
  • Legend!
  • Established
Late to the party, but I'm here!
 
ms_mac

ms_mac

Member
Awards
0
Wow! My thread is hoppin'! LOL!! No pics....there will be no pics in this thread ....for now. Maybe I will post the finished product. LOL! Sorry to disappoint.:eek: !

Welcome ya'all! Be back in a bit with my workout....that went ....just ok..:(
 
ms_mac

ms_mac

Member
Awards
0
Fri Feb 17th 2017

Did a full body workout today - was all well and good til it was time for legs.:(

Incline Bench - 4*8 - 80lbs
Cable Fly - 4*12 - 20lbs
Lat Pulldown - 4*10,10,8,8 - 80lbs
Seated Row - 4*10,10,8,8 - 70lbs
DB OHP - 4*15,12,10,10 -25lbs
Preacher Curl - 4*12 - 30lbs
Tri Ext w\rope - 4*12,10,9,9 - 20lbs
Leg Curl - 4*10,8,8,8 - 70lbs - and this where the lower back starts to yell at me. I ain't listenin.....gonna fight back.;)
Leg Ext - 4*10 - 70lbs
Ok, done with that.:(

Calve Raise holding 40lbs db in each hand - 4*25.

So not great, but I made er through. Rest tomorrow :)
 
ms_mac

ms_mac

Member
Awards
0
Mon Feb 20th to Thurs Feb 23rd 2017

Looks like I got some catching up to do. LOL

Sun - missed cardio....running around most of the day with the boy and his hockey team.:)

Mon - Lower Power:
Squat - 4*5,4,4,4 - 150lbs
RDL - 4*5 - 165lbs
Leg Press (pin loaded) - 4*10 - 240lbs

ss

Calf Press - 4*10 - 240lba
BB SLDL - 4*10,8,8,7 - 110lbs
Leg Raise - 4*15,12,10,10
Total Ab Machine - 4*10,8,8,8

Tues - Upper Power and cardio:
Bench - 4*4,3,3,3 - 115lbs
BB Row - 4*3 - 135lbs
Machine Chest Press - 4*10 - 90lbs
Pulldown - 4*8,8,6,6 - 85lbs
DB OHP - 4*8,6,5,5 - 35lbs
Spider Curls - 4*6,5,5,5 - 20lbs
Dips - 4*6,5,5,4
Cardio - Stiarmaster 30 min

Wed - Lower Hypertrophy and cardio:
Front Squat - 4*10,9,8,8 - 85lbs
B Lunge - 4*12,10,10,10 - 65lbs
Leg Ext - 4*12,10,10,9 - 75lbs
Leg Curl - 4*8 - 75lbs
DB Calf Raise - 4*12,10,10,8 - 75lbs
Obliques - 4*15 - 25lbs
Cardio - 20 min Stepmill, 20 min Elliptical

Thurs - Upper Hypertrophy and cardio:
DB Incline Bench - 4*12 - 35lbs
Cable Flies - 4*12 - 20lbs
Seated Row - 4*10,8,8,8 - 90lbs
One arm KB row - 4*10,10,8,8 - 40lbs
DB Front\Side Raise - 4*12,12,12,9 - 12.5lbs
DB Shrugs - 4*12 - 35lbs
Cable Curl - 4*8 - 25lbs
Tri Ext\rope - 4*12,1,10,8 - 20lbs
Cardio - 30 min Stepmill

There - all caught up and done for week .....had to get creative to get it all in in 4 days as opposed to 6. Got a busy weekend ahead...

Week 4 just about complete. Week 5 starts Sun and I will be adding in Ammo to my Brite. Best protocol for this one? This is one that I have not used before so I am quite excited about it.
 
ms_mac

ms_mac

Member
Awards
0
Sun Feb 26th to Sat March 4th 2017

Must do better with these updates.:eek:

Sun Feb 26th - cardio only - ran 4 miles on the treadmill in 38:42..

Mon Feb 27th - Lower Power:

Squats - 4*5 - 150lbs
RDL - 4*5,5,5,3 - 170lbs
Leg Press - 4*10 - 260lbs
Calf Press - 4*10 - 260lbs
BB SLDL - 4*10,9,8,8 - 110lbs
Leg Raise - 4*15,15,12,10
Total Ab Machine - 4*15 - 60lbs

Tues Feb 28th - Upper Power:

Bench - 4*4,4,4,3 - 115lbs
BB Row - 4*4,4,4,3 - 135lbs
Machine Chest Press - 4*10,10,9,8 - 100lbs
Pulldown - 4*9,8,7,6 - 85lbs
One Arm KB OHP - 4*8 - 30lbs
Partial Side Lat - 4*8,6,5,5 - 27.5lbs
Cross Body Curl - 4*8 - 20lbs
Dips - 4*6,6,5,4

Wed March 1st- Cardio - ran on the treadmill - 4.5 miles in 43:28

Thurs March 2nd - Lower Hypertrophy

Front Squat:
8*85lbs
10*75lbs
12*65lbs
15*55lbs

BB Lunge:
8*75lbs
10*65lbs
12*55lbs
13*45lbs

Leg Ext:
8*85lbs
10*75lbs
12*65lbs
14*55lbs

Leg Curl:
6*80lbs
8*70lbs
12*60lbs
15*50lbs

Calf Raise - single leg - 4*20 each leg

Cable Crunch - 4*20 - 30lbs
Obliques - 4*15 - 25lbs

Fri March 3rd - Upper Hypertrophy:

DB Bench:
8*45lbs
10*40lbs
12*35lbs
15*30lbs

Cable Fly:
6*15lbs
12*10lbs
20*5lbs *2

Seated Row:
8*90lbs
10*80lbs
12*70lbs
15*60lbs

One arm row:
8*40lbs
10*35lbs
12*30lbs
15*25lbs

DB Front\Side Raise
8*17.5lbs
10*15lbs
12*12.5lbs
15*10lbs

DB Shrug:
8*50lbs
10*45lbs
12*40lbs
15*35lbs

Cable Curl:
8*25lbs
10*20lbs
12*17.5lbs
15*15lbs

Rope Ext:
8*25lbs
10*20lbs
12*17.5lbs
15*15lbs

Sat March 4th - REST! :)

And that concludes week 5 - 11 more to go...
 
ms_mac

ms_mac

Member
Awards
0
Sun March 5th 2017

Cardio day and did things a little differently today - went like this:

Treadmill at 5mph:

1 min @1%
2 min @ 2%
3 min @3%
4 min @4%
5 min @5%
6 min @6%
7 min @7%

Dropped speed to 4.5mph:

8 min @8%

Dropped speed to 4mph:

9 min @9%
10 min @10%

Total time = 55 min
Total miles = 4.2.
Cals burned - about 560.:)
 
love2liftkat

love2liftkat

Board Sponsor
Awards
4
  • RockStar
  • Established
  • First Up Vote
  • Best Answer
Excellent job on training! How's the progress coming along for you?
 
ms_mac

ms_mac

Member
Awards
0
Excellent job on training! How's the progress coming along for you?
I am seeing some progress - also took measurements today. Will post with my update. Thanks for the kind words.:)
 
ms_mac

ms_mac

Member
Awards
0
Mon - Thurs March 6th - 9th 2017

Lets get my workouts posted first, then I will post progress stats. LOL!!

I am training at home all this week because its March Break here, so the kid is not in school.;)

Mon - Lower Power:

RDL - 4*3 - 170lbs - these were horrid today.:(
Squats - 4*3 - 160lbs
Calf Raise - 4*10 - 160lbs
SLDL - 4*10 -110lbs
Goblets - 4*10,10,9,8 - 50lbs

Tues - Upper Power:

Bench - 4*6,6,6,5 - 110lbs
BB Row - 4*6,6,6,5 - 130lbs
Incline Bench - 4*10,8,6,6 - 90lbs
Reverse Grip Pulldown - 4*10,8,6,6 - 60lbs
DB One Arm OHP - 4*10,8,8,8 - 30lbs
Partials - 4*6 - 25lbs
Crossbody Curls - 4*6 - 25lbs
Dips - 4*6,6,5,4

Wed - Cardio:

Treadmill set at 5mph:

2 min @1%, 3 min@8% *4
2.5min @1%, 2.5min @9% *3
3 min @1%, 2 min @10% *2
5 min at 1%

50 min Total, 4.116 miles, approx 331 cals burned

Thurs - Lower Hypertrphy:

Front Squat - 4*12 - 65lbs
Good Mornings - 4*12 - 50lbs
Leg Ext - 4*12
Leg Curl - 4*12
DB Calf Raise - 4*20
Leg Raise - 4*15,15,12,12

Now a progress update:

Weight:
Feb 1 - 135lbs (to be fair this was after a huge blowout weekend..)
March 9 - 127.4

Chest:
Feb 1 - 36"
March 9 - 35"

Narrowest part of waist:
Feb 1 - 27"
March 9 - 26"

Belly Button:
Feb 1 - 32"
March 9 - 31"

Hips:
Feb 1 - 37"
March 9 - 36"

Bi's - remained unchanged at 10"
Thighs - remained unchanged at 21"

So not too shabby for 6 weeks in.
 
ms_mac

ms_mac

Member
Awards
0
Week 7 -Sun to Tues March 12-14th 2017

Week 7 already - time is passing too quickly:(

Sun was a cardio day:
Ran for 35 min at various speeds - max of 9 mph for a couple of 1 min intervals....total miles ran 3.536, then set the treadmill at 8% and 4mph for another 30 min ..2 more miles. So total time of 65 min.

Mon - Lower Power Day:

RDL - 4*5 - 170lbs!! Yippeee! Finally I can increase next week....been stuck here for a bit.
Squats - 3*5,4,2, - 155lbs, then dropped to 135lbs for another 6 reps. I HATE SQUATS!!!
Leg Press - plate loaded - 4*5 - 630lbs
DB SLDL - 4*5 - 55lbs
Calf Press Machine - 4*15 - 180lbs
Hanging Leg Raise - 4*15,15,11,10
Total Ab Machine - 2*15,12 - 50lbs, 2*15 - 40lbs

Tues - Upper Power Day:

Bench - 4*4 - 115lbs - been stuck here though..:(
BB Row - 4*3 - 135lbs
Machine Chest Press - 1*5 - 110lbs, 1*5 - 115lbs, 2*5 - 120lbs
Lat Pulldown - 4*4,4,4,3 - 100lbs
Machine OHP - 4*5 - 80lbs
Partial Side Lat - 4*5 - 30lbs
Crossbody Curls - 4*5 - 27.5lbs
Dips - 4*6,5,5,5

Dropped cals to 1750 this week, so I am now 400 cals under maintenance. Feeling good. I am about 1\2 way through my ammo run, and completely out of Brite.:( May have to revise my original supplement plan. I am scheduled to run 8 weeks of DCP once Ammo is finished, but DCP is out of stock and I only have enough on hand for 4 weeks. So I may save it for the last 4 weeks, and just run Vanilean for 4 weeks once Ammo is finished. Thoughts anyone?
 
ms_mac

ms_mac

Member
Awards
0
Wed - to Fri March 15th-17th 2017

Wed March 15th - Cardio day:

Treadmill at 10% - 1 [email protected], 1 [email protected]
Treadmill at 1% - .5 mile @4mph

Was not feeling great today - low energy and chest congestion making HIT cardio pretty much impossible, the goal was just to sweat out whatever bug I thought I might be getting...grrrrr.:(

Thurs March 16th - Lower Hypertrophy

Front Squat - 4*12 - 70lbs
Good Mornings - 4*12 - 55lbs
Leg Ext - 4*12 - 70lbs
Leg Curl - 4*12 - 60lbs
DB Calf Raise - 4*20,20,15,15 - 55lbs
Oblique Side Crunch - 4*20 - 25lbs

Fri March 17th - Upper Hypertrophy

DB Incline Bench - 4*12,12,10,8 - 40lbs
Cable Fly - 4*12
Seated Row - 4*12 - 70lbs
One Arm Row - 4*12 - 30lbs
DB Front Side Raise - 4*12 - 12.5lbs
DB Shrugs - 4*12,10,8,8 - 40lbs
BB Curl - 4*10,10,8,8 - 50lbs
Tri Ext w\rope - 4*12,12,8,8 - 17.5lbs
 
ms_mac

ms_mac

Member
Awards
0
Sun March 19th 2017

Cardio day - ran 5 miles on the treadmill in 49:36. The weather is getting better here so hopefully I can take my cardio outside soon.:)
 
ms_mac

ms_mac

Member
Awards
0
Mon to Thurs March 20th to 23rd 2017

Playing catch up.....again.:eek:

Mon - Lower Power

RDL - 4*3 - 175lbs
Squats - 4*5 - 135lbs (these are the bane of my existence. I HATE them, I suck at them, and I can never put any significant weight on the bar!!
Leg Press - 4*4 - 650lbs
DB SLDL - 4*5,5,5,3 - 60lbs
Calf Press Machine - 4*15, 12,12,12 - 270lbs
Hanging Legs - 4*15,15,13,12
Total Ab Machine - 4*20 - 40lbs

Tues - Upper Power

Bench - 4*4,4,3,4 - 115lbs
BB Row - 4*4,3,3,3 - 135lbs
Machine Chest Press - 4*5,5,4,3 - 120lbs
Pulldown - 4*4,4,3,3 - 100lbs
Machine OHP - 4*5 - 90lbs
Partial Side Lat - 4*4 - 35lbs
Cross Body Curl - 4*5,4,4,3 - 30lbs
Dips - 4*7,6,6,5

Wed - Cardio - ran 4 miles in 38:21 - 1\4 mile speed intervals ranging from 6 to 8mph

Thurs - Lower Hypertrophy

Front Squat - 4*10 - 75lbs
Good Mornings - 4*12 - 60lbs
Leg Ext - 4*10,10,8,8 - 75lbs
Leg Curl - 4*8,8,8,6 - 75lbs (should have onky used 65lbs....mistakenly set the pin at 75 and did not realize til the 3rd set....I'll take it.:)
DB Calf Raise - 4*20 -55lbs
Regular old crunches ( who does these anymore. LOL) 4*30,20,15,15
Oblique side bend - 4*15,12,12,12 - 30lbs

So I usually take a complete rest week after every 12 weeks of training. That week is scheduled for next week, and I know I need it, but there are a couple of things holding me back. 1 - I am in a fat loss phase so not really sure I should....but I still have another 8 weeks in this phase..not sure I can hold out that long, and 2 - the scale took a jump today (not in the right direction) which is really peeing me off. That random number generator sure messes with my head and I swore I was not going to be defeated by "a number" this time, But here we are.:eek:

So not sure what to do....

I may still take the week off, then the following week add in more cardio, maybe drop cals by a bit.....grrr....I guess I will see how I feel once Monday morning hits.
 

Similar threads


Top