Maybe I'll stick to it..if it's in public view

[Melissa325i]

Started a new program today..six days on/one off..which in comparison to the zero day off program should help me with my little overtraining problem .......

Does anyone have an opinion about a training split that includes one "full body" day per week ? This is my first try and I don't want to lose mass..

I did the full body today and I was tired, despite the use of ECA

[The_Chicken_Daddy]

What is your current routine in it's entirity?

[Melissa325i]

Day 1: 60 min cardio/ abs/lower back
Day 2: Whole body day, cardio(40), abs
Day 3: Tri/Shoulder, cardio(40), obliques
Day 3: Back/Bi
Day 4: Legs
Day 5: Bi/Tri
Day 6: Back/Shoulders/abs/mini leg
Day 7: off...hahaha

As a rule, I do a minimum of 25 mins of cardio per day. I am not training chest due to a torn pectoral...Per bodypart, my first cycle day is usually heavy..the next is light.

I seem to adapt pretty fast....I change cycles every four weeks...

[PowerManDL]

What are your goals in general?

What is the purpose of the whole-body session?

[Melissa325i]

The goal of the whole body day is simply to make a change... to stress my whole body at once..
My upper body is lagging right now so I am really making an effort to develop

My ultimate goal...amateur competition.

[PowerManDL]

Then you'd ideally want to allow more time for recovery-- that's an awful lot of work for only one day of rest.

Granted I don't know your life schedule, diet, etc, but for most people that'd be a strain.

[Melissa325i]

Heavy bi/Light back day

Preacher cable-seated 4/7 25 #
Barbell curls 4/10 40#, 1/5 45#
Hammer curls 4/7 20 #


Seated Row
2/10 60#
4/7 70

Barbell row
4/10 5#
4/8 10 #

Lunges w/barbell (20#total)
3/20

Plie's 30# dumbell
3/15

Cardio 30

Abs
Obliques
Sidebends 2/20 25#
Icarian 2/20 30#

Upper
Lying 3/20

Nap @ work 20 minutes...PRICELESS

[Maki Riddington]

Do you have any pics to share with us?

[the doc]

hey i'm moving to columbus later this year.
I'll be working at the uni
any suggestions where to live, where to train?

thanks

[Melissa325i]

5-14 Cardio...60 minutes of uninspired step mill...catholic punishment

5-15 LEG DAY

Step Mill 30 minutes

Quads
Leg Press
180 1/10
230 4/8 I could have loaded more... just wait until Saturday


Leg Extensions
70 1/10
80 3/8
90 1/7

Hack Squats-deep
50 3/10

Hams

Good Mornings -SuperSet w/ Leg Curls
15 1/10
15 3/8

Leg Curls
70 2/7
60 2/8

Calves
donkey raises
120 4/10

[Melissa325i]

5.16.02 WHOLE BODY DAY

20 Stepmill
12 Treadmill

Preacher Curl
15 1/6
20 3/5

Cable Curl
60 1/6
62 3/6

Skull Crusher
30 1/11
35 3/7

Cable Pushdowns
60 1/8
70 3/6

I/O
70 3/10 each

Plie Squats
30 4/15

Abs
1/100

[Blood&Iron]

Originally posted by Maki Riddington
Do you have any pics to share with us?
LMAO

It's incredible how much of a response a chick gets when she starts a journal. There's no end to the helpful people. When a dude starts one: zilch.

[Paul Stagg]

I've visited Columbus a couple of times for business.. I really like the town.

The Arena District is pretty cool.

did you have to do 10 hail Marys with your 60 minutes of stair steps?

[Melissa325i]

No, but I did have to pray to the Virgin Mary to deliver me away from a woman wearing too much perfume ...it didn't work

[Melissa325i]

Tri/Shoulder day

treadmill 32

Upright rows
35 1/10
40 2/8
45 2/6

Front raise
10 1/8
12 3/6


Butterflies
10 2/10
12 1/8
15 2/6

Kickbacks
12 2/8
15 3/6

Cable Extensions
60 1/8
70 2/8
80 1/6

Only an hour today..it MUST be Friday
Gotta stay away from the chocolate covered pretzels this weekend.

[Orange357]

Originally posted by Blood&Iron

LMAO

It's incredible how much of a response a chick gets when she starts a journal. There's no end to the helpful people. When a dude starts one: zilch.

exactly i only get repsonses that pick on me

[the doc]

Originally posted by Blood&Iron

LMAO

It's incredible how much of a response a chick gets when she starts a journal. There's no end to the helpful people. When a dude starts one: zilch.

lmao- probably has something to do with the fact that its 90% dudes here


nice lifts melissa, :strong:
so you gonna do a heavy leg workout today?

[Melissa325i]

Leg Day
Cardio 25 step mill

Hack Squats 120# (MOST EVER)
4/5

Lunges
1/10 35
3/10 40

Leg Extensions

1/7 70
3/6 80

Stiff Legged Deadlifts w/barbell+

4/7 40

Leg Curls

4/7 60

Calves

120 1/10
140 3/7

I am wobbly as I write this...

[The_Chicken_Daddy]

Hey, nice squat :)

Is the set out number of sets/reps weight? ie 4 sets/7 reps 60lbs???

Thanks for the clarity.

[Melissa325i]

Thanks!
Yes, I usually note as

weight #sets/reps

had some turkey breast and peanuts...no chocolate pretzels
a little sleepy...but ecstatic about that set of squats

[Maki Riddington]

I take your silence as a sign that your answer is a 'no.':)

[Melissa325i]

Sunday..
Day off

[Melissa325i]

5/20

60 mins of cardio
40 step mill
20 recumbent bike
abs 5/20
I/O
Way too much caffeine...

[the doc]

I/O = ???
:scratch:

[Accipiter]

in my opinion? I think melissa is here to record workouts, not chat..lol

nice squat babe

[Melissa325i]

Bi/Back-No ECA today

Cardio 40
29 treadmill
11 step mill

Preacher Curls
20 4/6

Barbell Curls w/ez curl bar +20
4/6

Hammer Curls
20 3/5

Overhead Row
70 4/7

Seated Row
70 4/7

Abs/Obliques

And a pure protein bar for breakfast.....

[the doc]

melissa, might i suggest to perform your arm work after rowing exercises. If your bi's are already exhausted from curls then you will not be stressing your lats to their fullest

[Melissa325i]

5/22/02 LEG DAY

40 Cardio-Step Mill

Leg Press
180 1/11
230 1/9
250 1/8
270 1/7
280 1/7

Hack Squat
100 1/7
120 3/6

Extensions
50 1/10
70 1/7
90 2/6
50 1/12

Good Mornings
15 1/10
20 3/8

Leg Curls
60 1/8
70 3/7

Calves-seated
35 1/10
45 3/8
35 1/10
25 1/8

[the doc]

Leg Press
180 1/11
230 1/9
250 1/8
270 1/7
280 1/7


excellent leg press!! Was this on the standard type press?

[Melissa325i]

oh yes.... it was...
I am hoping for 300# on Saturday
280 was more than 2x my body weight..If I do 300, I will be impossible to live with

[Melissa325i]

5/23
Cardio 60

A little stiff in the legs :)

Pain is good

[Melissa325i]

Tri/Shoulder 5/24/02
40 Cardio

Military Press

25 1/8
30 1/7
30 1/6
30 1/5
25 1/2
20 1/2

Upright Row
30 1/8
35 1/7
35 1/9
40 1/7

Front Raises
12 1/8
12 1/8
12 1/8

Plie
30 1/15
0 1/15
30 1/15
0 1/15

SkullCrusher

20 on ez curl bar

1/6
1/6
1/5
1/7
1/4

Cable Pushdowns
60
4/6

[ElPietro]

Very good...you seem to be training on a regular basis. So it looks like your reasoning you included in the title of your journal is paying off. Keep it up! :thumbup:

[Melissa325i]

5.25.02 Leg Day

It's Memorial Tournament Time in Columbus
I hope the golfers and fans don't invade the gym

I'll post workout when I get back

[the doc]

I eagerly await your posting of a 300 lb leg press

[Pup]

Personally, i'm waiting for the 300lb squat, but a 300lb leg press will be nice too ;)

[Melissa325i]

Thise darn golfers...ALL OVER THE GYM

I did Bi/Back today, legs tomorrow

30 Cardio
Abs

Dumbell Curl
12 1/12
20 5/6

Preacher Curl-preloaded straight bar
30 2/6
40 3/6


Barbell curl (Mostly Negatives Set)
45 3/5

Lat Rows-Overhead Icarian
80 3/6

Seated Rows-
80 3/6

[the doc]

LOL!
You mean the pro golfers? Or the golf spectators...

[Melissa325i]

Both, I am not a golf fan, but someone mentioned that a golfer and his "entourage" were in the gym.

Sunday-DAY OFF
Took the Rottweiler for a hike in the woods
It was like a scene from The Omen

[Melissa325i]

Leg Day 5/27/02- Not a golfer in sight and 300# FINALLY
Cardio 30 Step Mill
Leg Press
180 1/10
230 1/8
270 1/7

300 3/6

270 1/10

Lunges
20 1/6
20 3/10

Hack Squat
70 1/9
90 2/7

Good Mornings
20/barbell
2/8
1/6
15/barbell
1/8

Leg Curls
50 1/10
60 1/8
70 1/6
60 1/8
Drop set starting at 60 1/8
50 1/4
40 1/3

Calf raises
140 3/10
120 1/8

Abs (125 reps)

Cardio 10 minutes-Elliptical

I am impossible to live with today

[the doc]

ace! :strong:

also you are the only female i've seen do good mornings
:bow:

[Melissa325i]

5/28/02 Bi/Back

Cardio-StepMill 30

Iso Seated Row
70 1/10
80 2/8
85 1/8
90 2/3

Dumbell Row
20 4/8

Preacher Curl
Preloaded Barbell
20 1/10
30 1/8
35 2/7
40 2/5

EZ Curl Barbell Curls (Preloaded)
30 1/8
35 1/7
40 2/5

Hammer Curls
20 1/5
15 1/6 weak
20 2/5

Plies
30 4/15

Abs
10 cardio on bike to finish
and a pure protein bar for breakfast

My legs are a little stiff today, which means I'll be in some pain tomorrow

[ElPietro]

Melissa is there a particular reason you do 30 minutes of cardio BEFORE you lift? This could have an adverse affect on your lifts...so just wondering...

[Melissa325i]

Ahemm, ashamed to admit that if I don't do cardio first, it doesn't happen (I wish I could make it to the gym 2x a day, I'd be in WAY better shape)

[Melissa325i]

My ISP/LAN has been down so I'll summarize

5/29: Tri/Shoulders, 1 chest exercise which gave me more than a little pain, I 'm supposed to wait until middle of June but...

5/30 Light Legs with killer set of alternating lunges

5/31 Day off

6/1 Worst gym day in years. Nothing is worse than having an ex in your face while you are trying to ignore him

6/2 20 Cardio
Bi/Tri
2 mile hike through the woods

[the doc]

Originally posted by Melissa325i
6/1 Worst gym day in years. Nothing is worse than having an ex in your face while you are trying to ignore him


ouch!

here's what you do next time ---> ::bash:

[Melissa325i]

6/3/02 Full Cardio (60 minutes ) day with abs

[Melissa325i]

6/4/02 Tri/Shoulders

Cardio 35 on the step mill

Tri
Skull crushers
30#preloaded 4/8
35# 1/6
Then the pain in my shoulder

Cablepushdowns
60 1/8
70 4/7

Shoulders

Upright Rows
40 4/7

Behind the neck press
30 4/8

15 mins of cardio
Abs
and my shoulder ached alll day (let's hope it's just stressed)

[The_Chicken_Daddy]

You should do shoulders before triceps.

Trying to do pressing movements with fatiged triceps affects your shoulder workouts.

And if you're getting shoulder pains from skulls, do upright rows not hurt too?

[the doc]

yea chicken i was thinking the same

[Melissa325i]

My arms are lagging so I have been doing them first.

Yes, upright rows hurt too.. but I was getting in touch with my masculine side and working through the pain

6/5/02 LEG DAY

Cardio 32 minutes on the treadmill at incline

Leg Press

270 2/10

300 2/8

320 2/7

Extensions

70 1/10

80 2/8

90 2/7

Drop set of 12 starting at 90

Single Leg Press

50 2/12 (each Leg)

100 2/10

Leg Curls

60 1/10
70 1/9
80 1/7
70 1/9
Drop set starting at 80


Good Mornings

Barbell 1/12
10+BB 1/10
15+BB 1/10

Calves-Seated
50 3/8
25 2/8

Butt Blaster (yeah it's funny )

7 plates 3/10

Abs

Then I went to work and took a nap (and put a sign on my door that says 320# Leg Press Girl's office...Enter if you dare )

[the doc]

320! woo hoo!
damn i've never, ever seen a female at my gym do anything remotely resembling a good morning

:bow:

:strong: <~~~~~~ melissa

[Melissa325i]

6/6/02

Stepmill 15
Treadmill 16

Bi/Back

Hi Row
70 3/7
50 2/8

Bike row
45 3/7
35 1/8
35 1/10

Plies
25 1/14
24 2/12

Preacher Curls
Preloaded Bar
25 1/8
30 3/7

Barbell Curls
35 2/7
40 1/5
40 1/5

Dumbell Curls
15 2/7

Inner and Outer Thighs
70 2/14

Abs

10 minutes on the recumbent bike

[the doc]

time for another nap at "work"?

:hide::angel:

[The_Chicken_Daddy]

Originally posted by Melissa325i
Yes, upright rows hurt too.. but I was getting in touch with my masculine side and working through the pain


I just gotta point out that this ain't necessarily a good thing.

I'd drop uprights faster than i'd drop a fart in a crowded elevator, personally.

[Melissa325i]

When I am in the office, coworkers refer to it as:
Melissa's brainstorming or technical reading or creative biofeedback.
haha

[the doc]

heh heh

think i'm going for some brainstorming down in the library ;)

[Melissa325i]

okay I have been working out every day, and NOT taking ay days off :( just not so great at keeping up with the online journal

I have been doing a minimum of 35 mins of cardio before weights, which I realize goes against conventional wisdom, but ..

My leg press is up to 320# and by Saturday I am hoping 340 !
I have been cycling heavy/light for bodyparts
Cycling off ECA for 6 weeks, have started CLA, trying to increase calcium and protein.

Today was Shoulders/Tri's

BTN Press
30 3/6
35 2/5

Push Press
25 3/5

Front Raises
15 3/6

Tri's
French Press
25 2/7

Kickbacks
15 1/5

Cable Pushdown
70 3/8

Abs

[the doc]

ya better stick to it melissa, cause it is in public view ;)

I expect 340 to be entered on next leg day :strong:
what will yo do? Hang 340 Leg Press woman on you office?

[Melissa325i]

Cardio day
30 minutes Step Mill
30 treadmill
Abs

Yes, I will be posting 340 on the door :)

[Accipiter]

what happened to her?

[the doc]

:birthday:

[Accipiter]

lol :)