Mel's Many Moves & Meals

[flyfreefit]

lul didn't start training last week I can tell how much you struggle, but you have an increase easily, 5-10 lbs is a lot on a DL PR yeah, huge increase but that lift wasn't max effort, gnomsayin.


You've been practicing good form and know how to execute the lift well. Adding a few more lbs and failing the lift isn't going to doomsday your back into a million little pieces


But of course, is there a reason to pull such dramatic weight? unless you like to. I failed dead lifting 585 4 times yesterday lmao.


those pull up bands are cheap. I was looking at power lifting bands that go up to 110~ bucks for a pair.

I failed lifting 255 twice... and my back was the sorest it's ever been... almost immobilized me lmao

My form sucks now looking back... my head is cranked way up and my spine isn't neutral. I need to FIX THIS! ugh.

[mhockey9090]

Good work Mel. You made the 245 Look easy. Looking good.

[BrotherWolf]

Don't mean to take out my frustrations on you but I just don't understand why people assume I can lift more than that just because it was executed relatively well? lol

Isn't the point of a 1RM to do it with proper form? Of course I can lift way more than that if I risk blowing out my back or cramping something or other...

Not necessarily Mel .. 1rm don't necessarily have to be perfect in fact I've rarely seen a perfect 1rm in competition
the point of testing your 1rm in training should be to lift the most weight but paying attention to technique however sometimes form breaks down , typically there will be some rounding or a bad bar path

in competition is a different story it's all or nothing...

said that, people always say "you have more in you" but the reality is sometimes you do, sometimes you don't just because the bar seems to be coming up easily.... it isn't and only you can tell if you had more or not

[flyfreefit]

Good work Mel. You made the 245 Look easy. Looking good.

Thank you !

Not necessarily Mel .. 1rm don't necessarily have to be perfect in fact I've rarely seen a perfect 1rm in competition
the point of testing your 1rm in training should be to lift the most weight but paying attention to technique however sometimes form breaks down , typically there will be some rounding or a bad bar path

in competition is a different story it's all or nothing...

said that, people always say "you have more in you" but the reality is sometimes you do, sometimes you don't just because the bar seems to be coming up easily.... it isn't and only you can tell if you had more or not

Always coming at me with that training wisdom. Glad you're still checking in here

[flyfreefit]

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

^ I officially consume more powder than whole foods lol

Barbell Row (Angled 45)
95x5
105x5
115x5

Compound Set Front Squat
95x5
105x5

Lat Pulldown
80x5
90x5
100x5

Seated Cable Rows
80x8
100x5
120x5

DB Rows
40x5
50x5 < left elbow seems kinky

My left elbow has been bugging me. I gotta relax with the pulling exercises for now. May have something to do with the deadlifts from a few days ago.

Cardio - Stairmill 10 mins Lvl 5

Nutrition:
157P / 98C / 13F
~1,137 kCal
24g Fiber

[BrotherWolf]

Always coming at me with that training wisdom. Glad you're still checking in here

but of course ..

I am lurking

[flyfreefit]

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

BB Cuban Press
40x8
45x6
50x5

These weren't true form cuban presses... it was kinda an upright barbell row paired with a clean and press.
We did the rows first, then repositioned our hands for the press all in one motion.

DB Front Raise
7.5x12
10x12
15x6

DB Seated Press
20x5
25x5
25x5

DB Lateral Raise
10x8
15x8
15x8

Rear Delt Flys
75x8
80x6
85x5

Really didn't feel good on my left elbow today so I couldn't do very heavy work... I really need to start taking more rest days or not do heavy sets every workout or something... my joints are going to start giving out.

Didn't do squats today either cause my left knee has been funky as well.

Went in a bit later for some cardio

Stairmill 10 min lvl 5
Stationary Bike 40 min lvl 10

The cardio I've been doing has been very low intensity. Feels odd even calling the bike "cardio" ... I could have done it all day if my bum didn't start hurting.

Nutrition
161P / 194C / 44F
~1,816 kCal
52g Fiber

[thehobbes]

Damn... saw Cuban press numbers and exclaimed "Mother of ham!!!" I do those things with like 15lbs, it's plenty. Nice pressing! How did you hurt your elbow? You are the third person over here in the last couple months with a farked up elbow.

Do you take joint support? Might want to throw in some glucosamine or cissus, or both!

[flyfreefit]

Damn... saw Cuban press numbers and exclaimed "Mother of ham!!!" I do those things with like 15lbs, it's plenty. Nice pressing! How did you hurt your elbow? You are the third person over here in the last couple months with a farked up elbow.

Do you take joint support? Might want to throw in some glucosamine or cissus, or both!

I don't know when exactly... my elbow has just been flaring up. It seems like it's pretty common though. Maybe after the deads? I don't take joint support currently. Can I just pick it up anywhere? I would definitely need to supplement that...

[thehobbes]

Yep, you can get glucosamine at any retail or drug store in pills, juice, or chews. I ordered the Super Cissus by USP Labs, bb.com or anywhere online pretty much. Both are cheap too so it's worth a try. Both have helped me tremendously with tendonitis and joint issues.

[flyfreefit]

Yep, you can get glucosamine at any retail or drug store in pills, juice, or chews. I ordered the Super Cissus by USP Labs, bb.com or anywhere online pretty much. Both are cheap too so it's worth a try. Both have helped me tremendously with tendonitis and joint issues.

Hah lol... went to the store hungry and ended up buying gummy vitamins and chewy glucosamine... had to readjust my macro intake for the day after that... and now I'm over. fattiesgonfat

Now that I think back, my joints have been popping abnormally frequently and in places they never used to... I wonder if these issues are related.

Thanks for the tip.

[SultanaK]

Amazing deadlift PR, Mel! Congrats!!

Also, I've been looking at those resistance bands for chin-ups, too. You and I can both try them and report back at how they worked (or didn't work), lol!

[realdeal23]

girls....(and many male miscers)...should take inspiration from that dead mel. good phucking work.

[flyfreefit]

Amazing deadlift PR, Mel! Congrats!!

Also, I've been looking at those resistance bands for chin-ups, too. You and I can both try them and report back at how they worked (or didn't work), lol!

Thanks! I think I'm gonna get 'em soon

girls....(and many male miscers)...should take inspiration from that dead mel. good phucking work.

Most of the general population, yes

tyvm <3

[flyfreefit]

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

ATG Squat
50x12
70x12 - pause at bottom
135x10 - rack wasn't available until this set

Box Squat (hardly parallel)
135x10
185x5
225x5 - last 4 reps forced

SLDL
95x10
115x8
150xfail - pumped out 4 RDL reps, couldn't do it SLDL
115x8

Sumo Goblet Squat
80x12
100x12
130x12 - putting that dumbbell back was quite a task

BB Reverse Lunge
60x8
60x8

I think I tore my right gluteus minimus at this point

Bulgarian Split Squat
20x10

Yeah something's definitely wrong with my butt. I think it finally gave out under the pressure

[BubsNBean]

Mel what do you mean on the box squats that they were forced? I thought they're all forced! Clearly I'm missing something

[flyfreefit]

Mel what do you mean on the box squats that they were forced? I thought they're all forced! Clearly I'm missing something

As in I had a spotter!

(I can never tell when you're messing with me... even with the wink. Slow Mel is slow)

[flyfreefit]

Took a ~35 minute walk today as my cardio. Made me hungry lol


Nutrition:
137P / 188C / 40F
~1,660 kcal
44g Fiber

[BubsNBean]

As in I had a spotter!

(I can never tell when you're messing with me... even with the wink. Slow Mel is slow)

The wink was to let you know I'm not smart enough to figure it out

I never think of spotters on squats, makes sense though. Lots of volume other way!

[flyfreefit]

The wink was to let you know I'm not smart enough to figure it out

I never think of spotters on squats, makes sense though. Lots of volume other way!

Oh... well then.

Yeah, never realized you can utilize a spotter for squatting until recently actually... it was really nice. My friend has been coming with me and she is the best spotter I've had so I take advantage of that.

I've regained my love for training and dieting (even though I never stopped, I was being lackadaisical)... my mind is in the right place now. My body, however, seems to be going through shock LOL.

[Botika]

Good to hear that you are motivated Mel!!

[flyfreefit]

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

Wasn't planning to hit the weights today but... decided to go light instead of skipping altogether
Numbers are all from memory... so they're probably off a shtton

Bench Press
95x5
45x12
45x15

Close Grip Bench
45x12
45x12
45x15

DB Incline Press
17.5x8
25x8
25x8

Skull Crushers
15x8
15x8
15x15 - my spotter looked awesome upside down, motivashun!

Decline Bench
45x12
65x8, 45x8 - dropset

Cable Tri Pushdown
40x10
40x10
60x8

DB Tri Extension
20x8
20x8

Good to hear that you are motivated Mel!!

<3

[flyfreefit]

Went back in for a little cardio

10 mins treadmill 10% incline 2.5 mph

Also did some planks and messed around doing weighted push-ups and such. Lots of stretching and foam rolling.

Nutrition:
126P / 207C / 48F
~1,764 kcal
20g Fiber


o lawd I'm hawngry

[BubsNBean]

Damn woman, you didn't want to go at all and instead you went twice!

I like your style

[flyfreefit]

Damn woman, you didn't want to go at all and instead you went twice!

I like your style

LOL now that you mention it... I spent the entire 2nd session complaining about how I didn't want to be there, too... I'm an addict I guess.

Either that or bored Mel is bored.

[BubsNBean]

LOL now that you mention it... I spent the entire 2nd session complaining about how I didn't want to be there, too... I'm an addict I guess.

Either that or bored Mel is bored.

Either way... You're there!

[flyfreefit]

Supplements:
-RSP Create (daily creatine)
-Cellucor Cor-Performance Whey Protein

No lifting no cardio.

Nutrition:
85P / 168C / 26F
~1,246 kCal
41g Fiber

[flyfreefit]

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

Lat Pulldown
70x10
85x8
85x8

Seated Cable Row
70x10 / SS DB Curls 10x10
85x8 - no SS
85x8 / SS DB Curls 10x10

DB Angled Row
15x12
20x12
20x12

Cable Curls
50x8
50x8
60x8

T-Bar Row
45x8
45x8

EZ Bar Curl
15x8


**Update**
Been going a quite bit lighter b/c waiting for my joints to recover. Been taking vitamins (prenatals/glucosamine) and been getting really good rest lately. No, not trying to have babies, just heard prenatals are super good for you & have a good vit profile so I'm taking them. Been sleeping normally and not waking up as much throughout the night. I'd say I get a solid 7+ hours sleep and I feel really good throughout the day. This week I've been lifting in the mornings for a change and I really enjoy it.

Noticed my water intake has been about double the normal amount, though. I'm really thirsty all the time. Went from roughly 64-75oz/day to 100-150oz. Only difference in diet has been the addition of GlutaGen. May just be that it's warm and I'm working out 2x/day some days.

Diet is also going well. Not eating off my plan for the most part. Trying to keep protein high but not going to force-feed myself just because I don't hit some made-up goal number. I will not fall victim to the fear of catabolism.

I am hungry all the time, though. Just no cravings. Pretty cool.

Gonna rest up for the weekend, do a light day of abs/cardio tomorrow and maybe hit shoulders on Sunday which is my prep/carb-up day. Monday legdayyy I'll be hitting the weights hard to see if I can get a nice PR for you guys <3

Nutrition:
106P / 135C / 49F
~1,405 kCal
24g Fiber

Cardio - took a 10 min walk (lol)

Went back to the gym to do an hour of yoga... been feeling a bit less stretchy than usual. Was nice. Torture, but nice.

I'm feeling a whooosh coming on

[thehobbes]

Nice rowing Mel! I've been curious about prenatal vitamins, what exactly do they have more of? I'm not sure if it'd be overkill for me with all the additional stuff I already take, multi, glucosamine, cissus, C, B12, calcium, aminos. Kinda think I'm already going overboard a tiny bit.

[jpfaherty]

In for leg PR's