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  • in reply to: Michaela’s 2019 Contest Season #5449

    Friday 5/24/19
    Weight 129.6 new low
    No cardio
    High day diet

    Hams

    Lying leg curl
    1 max rest pause set

    Cybex squat press
    1 max rest pause set

    DB rdl
    1 max straight set
    1 max reduced weight straight set

    Adductor
    1 max rest pause set

    Lying Single leg leg curl
    1 straight set

    Abductor
    1 straight set

    in reply to: Michaela’s 2019 Contest Season #5439

    Thursday 5/23/19
    Weight: 131.2
    Cardio: None
    Abs: 4 sets hanging leg raises, 3 sets Ab wheel roll outs
    Stretching

    Base diet

    Off training

    Attached are some pics fasted this AM

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    in reply to: Michaela’s 2019 Contest Season #5437

    Wednesday 5/22/19
    Weight: 130.2 new low
    No cardio
    Add additional 35g COR pre & 150g potato post to base diet plan

    Back:
    Recorded this one for the site so I’ll save any extra talk for that

    Wide grip cable pull down
    1 max straight set

    Barbell row
    2 max sets

    Single arm DB row
    1 max straight set
    1 max reduced weight set

    Ez bar cable pullover
    1 max rest pause set
    1 max double drop set

    Neutral grip pull up
    1 max set

    in reply to: Michaela’s 2019 Contest Season #5434

    Tuesday 5/21/19
    Weight: 132.4
    No cardio
    Abs: 4 sets hanging leg raises, 3 sets Ab wheel roll outs
    Stretching
    Back to base diet

    Chiro/Therapy appt post training

    Incline barbell
    205 x 5
    185 x 8

    Incline hammer press
    2 pps x max rest pause set
    2 pps x max single drop set

    Seated cable fly
    2 max straight sets

    Dips
    1 max rest pause set

    Seated lateral raise
    Build up sets of 12 until reaching 1 max set

    Free motion cable curl (cables behind you)
    2 max straight sets

    in reply to: Michaela’s 2019 Contest Season #5418

    Sunday 5/19/19
    Weight: 130.8 new low

    Plan today was full rest
    No cardio no training
    High day diet and replace one meal with 4-5 sushi rolls

    Monday 5/20/19
    Weight: 131.8
    So only up one lb from yesterday
    No cardio today and follow high day diet

    Quads

    Hack squat
    All reps slow and controlled, hard contractions throughout, pause in hole
    5 pps x 9
    5 pps x 7
    4 pps x 12 even more slow and controlled

    Leg ext
    1 max straight set
    1 max rest pause set

    Upright hammer plate loaded pendulum press
    Controlled reps, hard contractions throughout, pause in hole
    4 pps x 6
    3 pps x 9

    Front facing power squat
    1 max rest pause set

    Single leg sled press
    1 max set

    in reply to: Michaela’s 2019 Contest Season #5397

    Saturday 5/18/19
    Weight: 131.2 new low

    No cardio
    (I was at the gym about to start it when Matt said don’t do it lol)
    Abs: 3 sets rope crunches, 2 sets Ab wheel roll outs, 1 set hanging knee raises
    Stretching

    High day diet

    Arms

    1 max set each movement

    V bar tricep press down
    Into leaning forward ext once full contraction failed
    Sets of 12 increasing weight until reaching a weight I failed shy of 12

    Cable straight bar curl
    Into drag curls once full contraction failed
    Same concept as press down

    Close grip smith press
    1 max rest pause set

    Machine preacher curl
    1 max rest pause set

    Single arm DB overhead ext
    1 max straight set

    Single arm DB preacher curl
    1 max straight set

    Reverse grip cable press down
    Into
    Reverse grip cable curl
    1 max round

    Calves

    Standing calf machine
    1 max rest pause set
    1 max straight set + max bodyweight set

    in reply to: Michaela’s 2019 Contest Season #5390

    •Nothing has changed to my base diet since last posted, but my high day diet was increased a bit starting last week so posting both here to show

    Meats, rice, potato measured cooked
    Oats, cream of rice, whey, veggies measured raw

    Meal One:
    40g oats
    150g egg whites
    80g chicken
    Pepper/onion mix

    High day meal one:
    80g oats
    50g banana
    150g egg whites
    80g chicken
    Pepper/onion mix

    Meal two: (pre training)
    45g cream of rice
    30g whey isolate

    High day meal two: (pre training)
    75g cream of rice
    30g whey isolate
    50g banana
    16g almond butter

    Meal three: (post training)
    4oz extra lean beef
    100g gold potato

    High day meal three: (post training)
    4oz extra lean beef
    250g gold potato

    Meal four:
    70g jasmine rice
    112g chicken

    High day meal four:
    180g Jasmine rice
    112g chicken

    Meal five:
    112g chicken
    40g avocado/guacamole
    Green beans

    High day meal five:
    140g jasmine rice
    112g chicken
    40g avocado/guacamole
    Green beans

    Meal six:
    150g white fish
    Asparagus

    High day meal six:
    112g extra lean beef
    Asparagus

    in reply to: Michaela’s 2019 Contest Season #5388

    Friday 5/17/19

    Weight: 131.8 new low

    Follow same diet as day prior with added carbs pre and post but no cardio today

    Hams

    A ton of warm up work via corrective exercises/pre-hab stuff

    Nothing to “my style” of failure
    Movement selection based around my situation

    To be honest pain wise I feel it before the gym and after, but was able to train fine

    Single leg lying leg curl
    Build up sets of 10 increasing weight until reaching 1 max set failing shy of 10

    Lying leg curl both legs
    1 max rest pause set

    Cybex squat press
    Sets of 10ish increasing weight 1 pps per set
    All reps paused in hole
    6 pps x 20
    6 pps x 15
    6 pps x 12

    Kneeling smith machine hip thrusts
    So the ones joe showed me with the bar on my back and band around my waist
    Just like an RDL or good morning motion but cut off at the knee
    Kills your glutes
    Bar + band x 10
    95 + band x 15
    145 + band x 13

    Seated leg curl
    2 max straight sets

    Adductor
    1 max rest pause set
    1 max double drop set

    Abductor
    2 max straight sets

    in reply to: Michaela’s 2019 Contest Season #5352

    Wednesday 5/15/19
    Cardio: 55 min stairs
    Stretching
    Off training again for appointment with Jimmy Bluff

    Thursday 5/16/19
    Cardio: 55 min stairs
    Stretching

    Weight: 132.2 new low
    Added extra carbs to pre and post training meal

    Delts

    Smith machine press
    “185” x 8 spot assisted finish of 8th

    Single arm DB press
    60 x 7
    Felt like going for 70’s single arm but only got 4 lol

    DB lateral raise
    30’s x max set of full reps plus partials
    30’s x drop to 20’s x drop to 10’s

    Pec dec rear delt fly
    Sets of 12 increasing weight
    1 max set + partials

    Lying cable upright row
    1 max rest pause set
    1 max double drop set

    Single arm DB front raise
    1 max straight set

    in reply to: Michaela’s 2019 Contest Season #5349

    Tuesday 5/14/19
    Cardio: 55 min stairs

    Chiropractor appt post training
    (My chiro that I see every Tuesday is 1.5 hr drive 1 way)
    I trained at a gym near there to be able to use back equipment that involved no hip loading

    I am writing this not on the day of so I apologize for not remembering reps

    Prime plate loaded pull down
    1 max rest pause set
    1 reduced weight straight set

    Chest supported barbell row (arsenal strength)
    “185” x max straight set 7 I think
    “155” x max rest pause set

    Prime fitness incline chest supported row
    Single arm
    3 plates on middle horn + 25 on lowest horn x max straight set
    2 plates on middle horn + 1 plate on lowest horn x max straight set

    DB pullover
    70 x max rest pause set

    Prime fitness chest supported high row
    3 plates x max double drop set

    Standing close mag grip pull down
    1 max straight set

    in reply to: Michaela’s 2019 Contest Season #5334

    Hey guys
    So a couple updates

    So Saturday I hit a new low of 133.6
    Our plan from there was to do high day diet Saturday and Sunday
    And no cardio sat-mon
    I will post the diet below

    Weights-
    Sat – 133.6
    Sun – 134.4
    Mon – 135.8 (had to be awake earlier also)
    No cardio or training on Monday but back to base diet
    Tue – 133.4 (New low)

    My training split is a bit out of whack as I have decided to take off usual leg training Friday and Monday
    1. To rest my hip from both training and cardio and see if there is any improvement (haven’t noticed any change at all so I really don’t think it’s a matter of just needing to rest it, something is off that needs to be fixed, which has been my though all along anyways)
    2. I am getting work done from Jimmy Bluff 2x this week and he said it was best to go into the sessions with as little inflammation or soreness as possible so he could really dig into the areas he wanted

    I really don’t have an answer as far as what is actually wrong.
    I’ve done everything in my physical power to take the measures in attempt to improve it
    I’ll have one more session with Jimmy tomorrow while he is in town and then go from there
    All I know is the work doesn’t stop and I will power through, while of course being smart
    It has definitely not been a case of me being a stubborn meathead and just avoiding the problem, like I said I’ve taken every treatment and preventative measure I can
    Not complaining – just some insight for you guys!

    I had a really awesome thing happen to me on Sunday that I would like to share with you guys eventually in a video when I can find the words in me to relay it the best way I can!

    Sunday I trained chest

    Slight incline DB press
    80’s x 8
    80’s x 6

    Flat plate loaded press (precor)
    2 p + 25 ps x 5
    2 pps x max rest pause set (I don’t remember reps sorry)

    Incline DB fly
    50’s x max set
    40’s x max set

    Dips
    1 max set
    Into pec dec fly
    1 max set

    in reply to: Michaela’s 2019 Contest Season #5320

    Saturday 5/11/19

    Weight: 133.6 new low

    No cardio today
    High day diet – which has been updated since last so I will post that

    Arms
    Continuing with the theme I’ve done the past two weeks – really like it as I feel like I am getting more out of each movement this way and don’t gas out as fast as when I do all tris first then bis

    1 max set each movement

    Ez bar press down
    Sets of 12 increasing weight until reaching 1 max set failing shy of 12 and then lean forward turning into an ext

    Ez bar cable curl
    Same concept as press down

    Seated single arm overhead DB ext
    Sets of 10 increasing weight until reaching 1 max set failing shy of 10

    Single arm DB preacher curl
    Same concept as ext

    Lying ez bar skull crusher
    1 max set to forehead + single drop behind the head

    Ez bar curl
    2 max straight sets

    Rope press down into rope curl
    1 max round

    in reply to: Michaela’s 2019 Contest Season #5309

    Thursday 5/9/19
    Weight: 135.6 new low
    Am fasted:
    Cardio- 55 min stairs
    Abs- 3 sets kneeling rope crunch, 2 sets Ab wheel roll out, 1 set hanging knee raises
    Stretching
    Off training

    Friday 5/10/19
    Weight: 134.4 new low
    Am fasted:
    Cardio- 35 min stairs 20 min bike
    Stretching

    Delts

    DB shoulder press
    70’s x 8

    Barbell standing rack press
    135 x 5
    95 x 10

    Standing DB lateral raise
    30’s x straight set
    30’s, 20’s, 10’s x double drop set

    Pec dec rear delt fly
    1 max sets + partials

    Lying cable upright row
    1 max rest pause set

    Single arm alternating DB hammer front raise
    1 max set

    Standing calf raise
    1 max rest pause set straight into bodyweight amap

    in reply to: Michaela’s 2019 Contest Season #5291

    Wednesday 5/8/19

    Am fasted:
    Cardio – 35 min stairs 20 min bike
    Stretching

    Back

    Ez bar cable pullover
    Build up sets of 12 until reaching a weight I failed shy of 12
    1 max set

    Hammer plate loaded pull down
    1 max rest pause set

    Ez bar reverse grip row
    2 plates + 10 ps x max set
    2 pps x max set

    Single arm DB row
    115 x max set – explosive drive reps
    100 x max set – extremely controlled reps

    Wide grip cable pull down
    1 max set + partials

    Incline DB high row
    70’s x max set

    in reply to: Michaela’s 2019 Contest Season #5283

    Tuesday 5/7/19

    Weight: 136
    So after 4 high days weight only increased a total of 0.2 lbs
    It increased the first two days, and decreased the second two days

    Back to base diet today to keep chipping away

    Am fasted Cardio – 35 min stairs 20 min bike

    Chiropractor appointment plus therapy/tissue appointment with another therapist post training

    Chest

    Incline hammer press
    1 max straight set
    1 max rest pause set same weight

    Slight incline smith press
    1 max rest pause set
    1 reduced weight straight set

    Seated cable fly
    2 max straight sets

    Dips
    1 set

    Seated lateral raise machine
    1 max set + partials

    Machine preacher curl
    1 max rest pause set

Viewing 15 posts - 46 through 60 (of 236 total)