Mel's Many Moves & Meals

[meimonsta]

Supplements:
-RSP Create (daily creatine)
-RSP Fastfuel (preworkout)
-RSP ReGen (intra workout)
-RSP GlutaGen (postworkout)
-Cellucor Cor-Performance Whey Protein
-Vitamins & Glucosamine

Bench Press
95x5
105x5
115x2
120x1
125xfail
95x8

Skull Crushers
45x8
55x6
55x6

DB Press
30x8
35x8
40x7 - dropped a dumbbell on my ribs lol

Cable Overhead Tricep Ext.
70x12
80x10
90x6

Chest Flys
60x12
70x12
90x8

Cable 1-arm Tri Ext
15x10
20x10

Cardio - Treadmill 10 mins 15% 2.5mph

Didn't track the second half of Friday and all of Saturday.
Took yesterday OFF from gym

Today's Nutrition:
142P / 165C / 46F
~1,642 kcal
43g Fiber

Strong bench press!!

What kind of flyes do you do? I've been doing them with dumbells on a flat bench and they buurn

[SolidFoundation]

Try it. It really helped me



Vitamins are way more expensive than creatine...

I have creatine, wish i could notice the effects. In my opinion Supps should be things that you specifically cannot get in your diet. Im having alot of joint pain lately and I am feeling tired any suggestions? I ask because you have a decent sized stack.

[flyfreefit]

Strong bench press!!

What kind of flyes do you do? I've been doing them with dumbells on a flat bench and they buurn

Seated cable flyes... first time doing 'em. Not my favorite chest exercise, but I decided to add them in the rotation.

I have creatine, wish i could notice the effects. In my opinion Supps should be things that you specifically cannot get in your diet. Im having alot of joint pain lately and I am feeling tired any suggestions? I ask because you have a decent sized stack.

Tired and having joint pain... well as I said before the glucosamine helped with my joints... not sure how much that little tidbit can help you unless you just bite the bullet and try it. Haven't done any research on it, just took someone's word for it and it worked for me. At the same time it could just be a coincidence... who knows.

But creatine is something scientifically backed and it's also something that you can't get from your diet in 5g daily doses without a lot of trouble.

As for the tiredness, can't really say. What's your diet like? How much sleep are you getting? What's your activity like? There are way too many factors to determine what is causing it... lack of sleep / lack of calories are probably the two main causes of lethargy. You may be overworking yourself. Without details I'm just guessing.

Eat well, rest well. I heard b12 works for an energy boost... but never worked for me. *shrug*

[SolidFoundation]

Seated cable flyes... first time doing 'em. Not my favorite chest exercise, but I decided to add them in the rotation.



Tired and having joint pain... well as I said before the glucosamine helped with my joints... not sure how much that little tidbit can help you unless you just bite the bullet and try it. Haven't done any research on it, just took someone's word for it and it worked for me. At the same time it could just be a coincidence... who knows.

But creatine is something scientifically backed and it's also something that you can't get from your diet in 5g daily doses without a lot of trouble.

As for the tiredness, can't really say. What's your diet like? How much sleep are you getting? What's your activity like? There are way too many factors to determine what is causing it... lack of sleep / lack of calories are probably the two main causes of lethargy. You may be overworking yourself. Without details I'm just guessing.

Eat well, rest well. I heard b12 works for an energy boost... but never worked for me. *shrug*

i have ADHD and as a huge side effect i get ANXIETYYYYY lol. My diet is honestly just eggs tuna rice beans peanut butter bananas whey almondmilk oats lots of oats. once in a while an apple. I am trying to save money and that is very easy to make in one day. SO honestly that is 100% all that i eat. OH lots of olive oil too

[flyfreefit]

Supplements:
-RSP Create (daily creatine)
-RSP Fastfuel (preworkout)
-RSP ReGen (intra workout)
-RSP GlutaGen (postworkout)
-Cellucor Cor-Performance Whey Protein
-Vitamins & Glucosamine

Lat Pulldown
60x12
70x10
85x8
100x6
115x4

Underhand Glose Grip Pulldown
50x12
60x10

Iso Lateral Seated Row
45x10
70x8
90x8
100x6

Iso Lateral High Row
45x8
55x8

Didn't feel well so I went home and went back in a little later for deadlifts...

All racks were taken though so I just did cardio

Cardio - Stairmill 20 mins lvl 3

Nutrition:
153P / 234C / 65F
2,133 kcal
46g Fiber

[V.I.C]

Strong bench press!!

What kind of flyes do you do? I've been doing them with dumbells on a flat bench and they buurn

Strong this ^^ Good bench

meimonsta with dumbbell flyes I found doing them on a slight incline took the emphasis off my shoulders and I felt in more in my chest.

[flyfreefit]

Strong this ^^ Good bench

meimonsta with dumbbell flyes I found doing them on a slight incline took the emphasis off my shoulders and I felt in more in my chest.

That's because the slight incline probably makes you drop the weight to about sternum-level rather than closer to your clavicle. If you consciously keep the weights above your sternum at the top of the movement, under your nipple rather than over it, the chest will take a greater brunt of the weight rather than your front delts.

[flyfreefit]

Quick morning squat session

Squat
135x10 - BS (high bar)
60x10 - FS
135x10 - BS (high bar)
60x10 - FS
135x10 - BS (low bar, fuuuuaa)
60x10 - FS

FS: Front Squat
BS: Back Squat


Can't get accustomed to the low-bar squat for the life of me. Throws me completely off balance. I'm thinking I'm probably not tight enough in the back/arms, but with the high bar squat I hardly even have to hold the bar, I just rest it on my delts of peace. heh.

[resilience5241]

Can't get accustomed to the low-bar squat for the life of me. Throws me completely off balance. I'm thinking I'm probably not tight enough in the back/arms, but with the high bar squat I hardly even have to hold the bar, I just rest it on my delts of peace. heh.

We live the same life. I tried low bar last week and seriously thought I was going to topple over. I racked it right back up and put it back up on my traps. Not to mention I'm already on the cusp of being too short to use the only pin that's at a comfortable level. BRB need stilts to unrack the bar.

[thehobbes]

Nice squatting, I like that giant superset you have going on with front/back squats.

Can't get accustomed to the low-bar squat for the life of me. Throws me completely off balance. I'm thinking I'm probably not tight enough in the back/arms, but with the high bar squat I hardly even have to hold the bar, I just rest it on my delts of peace. heh.

Make a shelf!

[flyfreefit]

We live the same life. I tried low bar last week and seriously thought I was going to topple over. I racked it right back up and put it back up on my traps. Not to mention I'm already on the cusp of being too short to use the only pin that's at a comfortable level. BRB need stilts to unrack the bar.

I saw your squat vid. Noms

Nice squatting, I like that giant superset you have going on with front/back squats.

Make a shelf!

Speaking of shelves, I officially can't fit my ass into pants post-squat. Too much blood all up in my glootz. This cut is going so sloooow.

I will hit my goal weight by 2014! Just in time to get my numbers up for a meet in January

[jpfaherty]

Low bar for life yo

How far off your goal weight are you?

[flyfreefit]

Low bar for life yo

How far off your goal weight are you?

~20 lbs lol


Nutrition:
138P / 178C / 54F
~1,750 kcal
32g Fiber

Not going back to the gym today. I'm tired and my lower back is hurting so I'm gonna take the night off.

[iPsylocke]

I read your blog, Mel. Love it!!

[AirForceV]

switched to low bar squat recently. harder to balance, gotta get lower and grip the **** out of the bar, I use a pretty narrow grip.. hurts my elbow something feirce (gotta warmup shoulders and triceps before squatting lmao) but the over all squat feels better though, more ham activation.



you some kind of personal trainer now?

TFW fully certified pt and never bothered to get any clients.


coughshouldgointomylogoneofthesedayscough

[flyfreefit]

Nutrition:
96P / 199C / 73F
~1,837 kcal
24g Fiber

Another REST DAY today. Lower back still is in a little pain.

[V.I.C]

That's because the slight incline probably makes you drop the weight to about sternum-level rather than closer to your clavicle. If you consciously keep the weights above your sternum at the top of the movement, under your nipple rather than over it, the chest will take a greater brunt of the weight rather than your front delts.

Will try this and report back

[flyfreefit]

I read your blog, Mel. Love it!!

Yay! New entry every week
Thanks for the support <3

switched to low bar squat recently. harder to balance, gotta get lower and grip the **** out of the bar, I use a pretty narrow grip.. hurts my elbow something feirce (gotta warmup shoulders and triceps before squatting lmao) but the over all squat feels better though, more ham activation.



you some kind of personal trainer now?

TFW fully certified pt and never bothered to get any clients.


coughshouldgointomylogoneofthesedayscough

Hey! Was wondering where you've been! Link to your journal would be nice

[AirForceV]

Yay! New entry every week
Thanks for the support <3



Hey! Was wondering where you've been! Link to your journal would be nice

Really busy lately. It's in my sig! lmao

http://tiny.cc/GoldenEra

lawd you eat more carbs than I do almost lol

[flyfreefit]

Supplements:
-RSP Create (daily creatine)
-RSP Fastfuel (preworkout)
-RSP ReGen (intra workout)
-RSP GlutaGen (postworkout)
-Cellucor Cor-Performance Whey Protein
-Vitamins & Glucosamine

OHP
45x12
60x8
70x7
80x2

Standing Scarecrow
5x10
5x10

DB Seated Press
20x12
25x10
30x5

Upright Row
50x10
60x8
70x4

DB Front Raise
10x12
SS Laterals
10x12
Repeat 3x

Rear Delt Fly
70x10
55x15
70x10

Delt Laterals (Machine)
30x12
50x10
60x8

Cardio - Stairmill 10 min lvl 5

Nutrition:
122P / 183C / 51F
~1,679 kcal
36g Fiber

[thatarmenianguy]

Hey Mel why do you track your fiber intake. What importance does it have? I'm just curious

[flyfreefit]

Hey Mel why do you track your fiber intake. What importance does it have? I'm just curious

Good question. I actually track everything (vitamins and whatnot) but fiber is something that I always had a problem eating enough of, so writing it down makes me more conscious about eating it. Now I think I get too much on some days.

[thatarmenianguy]

Good question. I actually track everything (vitamins and whatnot) but fiber is something that I always had a problem eating enough of, so writing it down makes me more conscious about eating it. Now I think I get too much on some days.

oh..does any of your fiber come from supplements?

and how do you keep track of everything? (i'm assuming your using MFP). I usually always end up giving up tracking calories because its impossible to input ethnic home cooking.

[flyfreefit]

oh..does any of your fiber come from supplements?

No, but I use fiber enriched tortillas from time to time.

and how do you keep track of everything? (i'm assuming your using MFP). I usually always end up giving up tracking calories because its impossible to input ethnic home cooking.

If I have meals I don't prepare, I just guestimate the content. As long as I'm losing weight, I don't really give a sht if my food log is off. I also have Saturdays off from tracking & I pretty much eat whatever I want while trying to keep carbs up and fats low, but hell, my calories could be 3-4,000 and I wouldn't know. And I don't care. I'm losing weight, which is my goal. Tracking is just a means to an end for me.

[flyfreefit]

Supplements:
-RSP Create (daily creatine)
-RSP Fastfuel (preworkout)
-RSP ReGen (intra workout)
-RSP GlutaGen (postworkout)
-Cellucor Cor-Performance Whey Protein
-Vitamins & Glucosamine

Squat
45x10

Deadlift
135x5
185x1
225x1
275x1
285x1 <-- PR

Walking Lunges
50x10
50x10
50x10
50x10

Ham Curls
80x10
90x10
100x10

Bulgarian Split Squat
50x10
50x10
50x10

Goblet Squat
80x15
80x15
80x15

Nutrition:
132P / 199C / 39F
1,675 kcal
14g Fiber

[kaleida]

Supplements:
-RSP Create (daily creatine)
-RSP Fastfuel (preworkout)
-RSP ReGen (intra workout)
-RSP GlutaGen (postworkout)
-Cellucor Cor-Performance Whey Protein
-Vitamins & Glucosamine

Squat
45x10

Deadlift
135x5
185x1
225x1
275x1
285x1 <-- PR

Walking Lunges
50x10
50x10
50x10
50x10

Ham Curls
80x10
90x10
100x10

Bulgarian Split Squat
50x10
50x10
50x10

Goblet Squat
80x15
80x15
80x15

Nutrition:
132P / 199C / 39F
1,675 kcal
14g Fiber

I see what you did there

badass!!!!!!!!!!!!

[thatarmenianguy]

If I have meals I don't prepare, I just guestimate the content. As long as I'm losing weight, I don't really give a sht if my food log is off. I also have Saturdays off from tracking & I pretty much eat whatever I want while trying to keep carbs up and fats low, but hell, my calories could be 3-4,000 and I wouldn't know. And I don't care. I'm losing weight, which is my goal. Tracking is just a means to an end for me.

yea, i generally don't give a sh*t about it either as long as i meet my protein requirement...but **** is it depressing being outweighed by some females on here, ****ing ulcerative colitis

well i guess till next time..good luck Mel

[AirForceV]

yea, i generally don't give a sh*t about it either as long as i meet my protein requirement...but **** is it depressing being outweighed by some females on here, ****ing ulcerative colitis

well i guess till next time..good luck Mel

If you are trying to gain weight why the fuk are you trying to count your macros. Consume food and disregard everything else... Want to lose weight... eat less, cut out unnecessary carbs.

SCIENCE.


Congrats on new PR on deadlifts.

[meimonsta]

Congrats on your PR!! That is amazing, Mel!

[thatarmenianguy]

If you are trying to gain weight why the fuk are you trying to count your macros. Consume food and disregard everything else... Want to lose weight... eat less, cut out unnecessary carbs.

SCIENCE.


Congrats on new PR on deadlifts.

i'm not trying to count macros..that was my point of my post i just don't **** about it anymore, the only reason i was doing it was to see if i eat a surplus amount of calories each day. my situation is different than most since i have crohn's/UC but I agree with you the same rules apply to someone like me even though I don't absorb fat and nutrients as well as a normal person..if you get some helpful tips about this PM me

But anyway i dont wanna hijack Mel's thread..Congrats on your Deadlift PR, fuking impressive