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View Full Version : Michelle's Fitness Journal...Get it Right, Get it Tight!!



michelley9073
07-13-2011, 07:47 PM
Its the start of a new journey....got my pro card and now its time to get down and dirty and get ready for the big stage! So excited to get started and kick my training into gear!

Training Day 1:

Lots of cardio!!!
10x Hill Sprints
5x Suicides
3x10 Lunges
3x25 Squats
3x15 Step Ups

Finish with a mile run!!......In the smoldering heat I might add!! Ok lets get it!!!

Sunnyday
07-13-2011, 10:22 PM
Nice WO. Was with you til you did the mile run post-wo. That did me in; love running but not in heat, that is hardcore!

Tagging along...

The Prodigy
07-13-2011, 10:42 PM
Introduce yourself to us....Tell us your competition history, post some pics...etc...

michelley9073
07-14-2011, 10:57 PM
Please do tag along...the workouts are going to get more intense from here lol.....

Now to introduce myself...My name is Michelle Gales and I am from Atlanta, GA. I have competed a few shows:

Palmetto Cup - First Place 2010
2010 Jr. USAs - 2nd in Class B
2011 Jr. USAs - 1st in Class C
2011 Jr. Nationals - 1st in Class C (Earned my pro card!!!)

The Prodigy
07-15-2011, 09:56 AM
Tell me more about you...married..kids..who does your training and contest prep?

SOOO glad your here!

michelley9073
07-15-2011, 08:43 PM
Little more about me.....

I am not married, not yet anyway! The only child I have is my lovable husky AK, he very much like having a child but I love him to death. As far as training and contest prep I do it myself. I have gotten some pointer from Tre Bennett and Shannon Meteraud but I have basically done all of my training and contest prep up until this point. I learn new things to do and try here and there and add them into my workouts. Its a lot of trial and a error for me during the offseason and once I find what works I keep it and tweek the other things that dont. I am always lookling to kearn new things to help me out in this next level of competition.

I am so excited to be here and meet new people and want everyone to tag along for the ride!

michelley9073
07-15-2011, 08:45 PM
Training Day 2:

It was a light day for me just got in some good cardio on the treadmill since it decided to rain all day.

A mile and half for today!! A break for the weekend going to try and get some sunshine down in Florida.

Kicking it back into gear on Monday....have a good weekend, I know I will!!!

michelley9073
07-19-2011, 12:08 AM
Training Day 3:

ARM day today:

Biceps Curls 3x15 reps
Lat Raise 3x20 reps
Front lateral raises 3x20 reps
Triceps 3x15 reps

50 crunches
50 toe touches
50 situps
50 side twists

50 appears to be the magic number!!! Gotta get some cardio in tomorrow!!! Oh how I can't wait!

swingslammer
07-19-2011, 03:38 AM
Contact one of the MODS on here about getting your board name to say "IFBB Pro" under your name instead of PENCILNECK......

P.S. Welcome.

michelley9073
07-21-2011, 10:56 AM
Ok thanks for the tip because I couldn't figure out how to change it!!!

michelley9073
07-21-2011, 07:25 PM
Training Day 3:

Today I think I had some aggression that needed to be released and had no one to release it on but myself so I definitely paid the price for that......Thought it was going to be a back and shoulders day but I changed my mind it but was a butt, thigh and abs day and I felt every bit of it!! Hit the weights hard today!

Circuit #1 - 3 Times
- 20x Reverse Single Leg Squats w/weight
- 20x Wide Leg squats w/ 40lbs
- 15x Dead Lifts

Circuit #2 - 3 Times
- 20x Seated Leg Extensions
-15x Leg Curls
-20 Toe Raises

Mile and a half run outside in the heat......

Abs
2x30 Cable crunches
2x15 Hanging Tuck-up
2x15 Hanging Leg Lifts
50 crunches
50 side crunches each side
2x20 Hanging Sit ups

Definitely a little tired after that ones, body is a lil mad at me right but that means it was a good workout! :yep:

michelley9073
07-22-2011, 10:42 PM
Training Day 4:

Today was strictly a cardio day, ran two miles in the blistering heat........I definitely thought I was going to have a heat stroke! May have to get up and out even earlier.

Cardio Day:
2 1/2 miles - would've gone further but the heat got me today....Going hard tomorrow though!

michelley9073
07-24-2011, 05:39 PM
Today has been a long day hit work at 7am and then hit the gym right after...

Training Day: Shoulders and Back

Circuit #1
3x15 Lat pull downs
3x15 Pull downs (close reverse grip)
3x15 Seated Dips

Circuit #2
3x6 pull ups
3x12 Chest presses with cables
3x12 Shoulder Presses

Circuit #3
3x15 Lat pulls with 45lb bar
2x12 Up/downs in push up position
2x10 Crawl downs to push up position and back up

Finished up with abs and 15 mins on the spin bike.......more cardio later if I have the energy. Definitely trying to get right!!

michelley9073
07-29-2011, 09:59 AM
Hitting the gym hard today....took a day off yesterday just to relax. Definitely got my card in the other cutting the grass. Made a workout of it. I have a huge hill so instead of going side to side I went up and down while cutting the grass. Major leg workout I must say!!!

michelley9073
08-01-2011, 09:27 PM
Made it to the gym for a great leg workout!!!

21 rep set 3 times on the leg press machine
3x15 of lunges with 40lb bar
3x15 wide leg equates with 30lbs

3x12 dead lifts with 85lbs
3x20 standing equates with 20lbs

Abs, abs, abs

And topped it off with half an hour on the elliptical!!!

Hitting it hard tomorrow!!!

michelley9073
08-02-2011, 10:58 PM
I hit the Repeat button today:


Lots of cardio!!!
10x Hill Sprints
3x15 Push-ups
3x15 Wall Jumps

Only half a mile this time...It got way too hot too fast and I got about two shades darker lol!!!


(http://forums.rxmuscle.com/newreply.php?do=newreply&p=1492804)

fitairess
08-02-2011, 11:09 PM
Hey Michelle,
When will you make your pro debut!
I met you at Jr. Nats.

The Prodigy
08-07-2011, 06:12 PM
Made it to the gym for a great leg workout!!!

21 rep set 3 times on the leg press machine
3x15 of lunges with 40lb bar
3x15 wide leg equates with 30lbs

3x12 dead lifts with 85lbs
3x20 standing equates with 20lbs

Abs, abs, abs

And topped it off with half an hour on the elliptical!!!

Hitting it hard tomorrow!!!

What are equates?

michelley9073
08-08-2011, 11:02 PM
What are equates?
There was a typo lol, sorry about that it was:

Wide Leg Squats

michelley9073
08-08-2011, 11:03 PM
Oct. 8th in Ft. Lauderdale will be my Pro debut!!

The Prodigy
08-09-2011, 01:43 AM
There was a typo lol, sorry about that it was:

Wide Leg Squats

LOL! I was thinking...wow...I really wanna try those! I thought it was something new for legs......:hypno:

michelley9073
08-09-2011, 11:15 PM
Ok its officially 8 weeks out until my first pro show....time to kick it into high gear and get right!!!

michelley9073
08-10-2011, 12:48 PM
A little P90X anyone......first time doing it and it definitely had me working my butt off!! Those Sumo squats were no joke!!!

Later its time to hit the gum and some heavy cardio....let's get it!!!

michelley9073
08-13-2011, 06:26 PM
Got it in early this morning with posing and high intensity boot camp......I am definitely drained for the weekend after that and being out in the sun all day yesterday. Tomorrow I kicking into full gear with the new diet. we will see how that goes!!

Sunnyday
08-13-2011, 09:17 PM
Good luck with the new diet. :)

Sandpig
08-13-2011, 09:24 PM
Someone needs to change her title to IFBB Pro.

Good luck, Michelle

michelley9073
08-15-2011, 09:22 PM
Someone needs to change her title to IFBB Pro.

Good luck, Michelle

How do I change it I asked the admin and they never answered me.....:dunno:

michelley9073
08-15-2011, 09:23 PM
Good luck with the new diet. :)

Thank u!!

michelley9073
08-15-2011, 09:26 PM
Got my 2 mile run in last night and hit the gym hard today:

Back and Shoulders

Lat pull downs 3x15 reps
Seated Row 3x15
Arch Ups 2x15

Lat pulls 3x15 reps
Push Press 3x15 w/30lbs
Bench Press 4x15 reps with 15lbsand 20lb dumbbells

Shoulder shrugs 2x20 25lb dumbbells

30 minute Sprint intervals on the treadmill

Ready to go to bed now!!!

michelley9073
08-20-2011, 04:22 PM
It was a long week only hit the gym twice, kicking it back into gear tomorrow...but the new diet is coming right along! I am already seeing results!!!

michelley9073
08-22-2011, 11:07 PM
Today was a long day....10 hours at work and came home and kicked it into gear. 6 weeks out gotta get right and lean out!!

Workout:
3 hill sprints - Jog down and sprint back up (50yds each way)
3 set of ten squats
2 sets of 12 hanging sit ups
2 sets of 12 hanging tuck up/leg extensions

end with a 1/2 mile run

Getting ready for bed and get it in tomorrow...Lets get it!!!
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michelley9073
08-25-2011, 09:57 PM
Hit the gym today got in back and shoulders trying to round those shoulders off as best I can!

Push Press 3x15 reps
Bicep Curls w/dumbells 3x15 reps
Pull Ups 3x8 reps
Seated Rows 3x12 reps
Lat Pulls 3x12 reps
Up dpwns in Push up Positions 3x12 Reps

Abs and Cardio to finish it off!!

michelley9073
08-30-2011, 09:05 PM
Hit the legs hard yesterday...knocked out back and shoulders today!!

michelley9073
09-10-2011, 04:16 PM
Haven't posted in awhile but I have been hitting the workouts hard and getting it in. Its getting close and the diet is working and everything is really coming together!!! Once I figure out how to post my video it will be up lol!!!

The Prodigy
09-13-2011, 10:37 PM
Haven't posted in awhile but I have been hitting the workouts hard and getting it in. Its getting close and the diet is working and everything is really coming together!!! Once I figure out how to post my video it will be up lol!!!

Email me if you need help posting the video! Can't wait to see the final package!

michelley9073
09-28-2011, 07:38 PM
Its been a minute since I have posted just been working hard in the gym and trying to get ready for that stage. A week and a half left and then its show time!!! Been getting it in at the gym and cracking down on certain body parts and doing some fine tuning before dehydration starts on Saturday. Its been a long week and its only Wednesday but I cant wait to see the end result next week and see where I stand amongst the other great fitness girls that will be competing!!!

Getting ready to hit the pavement and get this cardio in!

Sunnyday
09-28-2011, 07:47 PM
Woo hoo! Week and a half to your pro debut! :D