Mel's Journal

[MELpiece9]

Hey guys,
I'm a new member here. Let me give some backround. Im a freshman in college. I am on the baseball team. I play 2nd and SS. I have lifted on and off since i was a freshman in high school. Id say im pretty muscular but i have some fat covering it up. I am 5' 8'' and 187 pounds. Most of my weight is in my legs and butt.

Im going to be keeping track of my lifting and eating starting tomorrow on here. My strength and condition coach has given us a workout plan that is required to follow over the winter starting on monday. I dont know how good it is but i have to do it. Ill post the workouts each day. The workout changes every two weeks.

I am trying to get my diet in check as im trying to cut a little bit of weight and add some muscle. By January 1st i am looking to be about 178.

Any advice on my diet would be great! Thanks to all!

Mel

[MELpiece9]

October 23, 2009

Lifting
db fly's 4x12 35

one arm rows 3x12 50

dips 3xfailure 11, 9, 9, 7

db incline bench 4x12 45

lat pulldowns 4x12 108

Front Squats 4x12 135 pounds for these (first time doing them so i worked on form. very easy)

Bench Press 4x12 135, 130,130,130

3 core exercises with med ball 120 reps

Conditioning
lap around indoor track in less than 55 seconds
2 min break
each lap must be at least 1 second faster than the first
total of 8 laps
-i did the first in 50 then the rest were around 40 or less

overall it was good. not a fan of the workout but i have to do it and record my lifts for my coach.

diet was good

[MELpiece9]

ya know what.
i went in for a lift today and they had us doing the same freaking muscles as yesterday!
SCREW IT!

im starting bodybuilding. Lets go.

Day off tomorrow, starting up thursday with calves/chest/upper back/cardio

[MELpiece9]

Started my first day if my new routine today...

Chest/Upper Back/Cardio

Pull Downs
84 x 15
96 x 10

Pullups
BW x 4
BW x 4
(embarrassing)

Cable Rows
96 x 12
120 x 8
108 x 8
108 x 8

db Bench
30 x 15
45 x 8
45 x 8
40 x 8
40 x 6

Dips (forward lean)
bw x 6
bw x 5
bw x 2

HIIT for 12 min

Also started using Results today along with Nitrean.
Felt a huge pump during and after this workout!

Very weak but oh well.

[MELpiece9]

ok so some things came up the last week or so since the first workout but im back at it motivated as ever!

chest/upper back

Pull downs
84 x 15
96 x 12

Cable Rows
96 x 12
120 x 8
132 x 7
120 x 8

db Bench
30 x 15
45 x 8
50 x 8
45 x 8
45 x 7

Dips (forward lean)
bw x 8
bw x 6
bw x 3

Pullups
x 3
x 1
(these were WEAK! but i did them at the end of my workout this time)

overall felt really good. Every single lift went up from last week except for the pullups!