Mel Def's Journal

Mel Def said:
Then Mr. Perv came along to back room and stared at me
Click to expand...

Yeah, sorry about that, but maybe you shouldn't be training in a thong bikini? I just couldn't stop myself ;)

With regards to your stage fright; have you ever thought about combating that outside of bodybuilding? For example, stand up at a poetry reading evening at a café or doing karaoke while sober
 
Wow Mel, you look fantastic in that bikini shot! YUM.

Good luck with working towards your competition. You can do it!
 
Mel, I can't believe you lost that much weight. What an inspiration!!! You make me feel so freaking lazy and fat now :D

There is a female bodybuilding trainer/competitor here where I live who lost about 100 pounds when she was 40. Her physique is absolutely amazing, and she just seems to get better every year.

It's not easy to get the BF% down, but you've obviously got what it takes to get where you want to be.

I love stories like yours!!! What's you've done is so powerful, and you should be extremely proud of yourself!!!
 
Typhon said:
Yeah, sorry about that, but maybe you shouldn't be training in a thong bikini? I just couldn't stop myself ;)

With regards to your stage fright; have you ever thought about combating that outside of bodybuilding? For example, stand up at a poetry reading evening at a café or doing karaoke while sober
Click to expand...

Funnily enough, I speak in front of people all the time and am very much an extrovert. Those aren't bad ideas through since they are not my comfort zone to be sure. I want to faint when I think about doing karoke. :)
 
Thanks for the encouragement everyone. I certainly can't back down now! Think of the shame...

Tuesday

Ab work and Cardio no weights today

30 minutes intervals moderate to intense on elliptical
12 minutes moderate/ intense on versa climber
15 minutes moderate on elliptical.

4 minutes decline crunches forward facing and side to side
bosu ball knee ups 100
roman chair knee ups 50
side crunches on weighted crunch machine 20 each side
20 asst pull ups using 105 pounds of my bodyweight. Must do negatives more on these so I can build. Also will add in handstand pushups but since doing upper body today didn't want to do them last night.

No word from the trainer. I guess I should call Shirley again and get the word. It seems wise to go that route. I kept calories to 1250 yesterday and anyday I don't do weights this will be the plan. The trick is to get to sleep early so I can bypass the demonic cravings. The ones where I would like to dip a stick of butter in peanut butter and have a jar of honey handy to gulp from as a chaser. Ha. It's too early to plan the day after the show blowout so I shall refrain. I want to make a list of things I know work for me in leaning out. I was so tired last night I was delirous and have had ongoing soreness for days. I have been taking enzymes to keep that at bay but it works only a bit.

Excited to attend seminar on Friday and Saturday for NASM. This should really help me design my own effective workouts and I plan on being a eager question asker when there so I can get the most out of it. Might as well.
 
Wednesday

Biceps/Triceps/Delts

8x8 Giant Set

Incline Bicep Curls
Standing Military Press
Lying Overhead Tricep Press

2x20
Neutral Grip Chins
Bent Over Lateral Raises
Close Grip Bench Press

30 minutes Elliptical Moderate

I am tired. Ugh. I have just gotten back into the dedication it takes to get where I need to go and it is EXHAUSTING. Snivel. Sniff. Boo. Hoo. Keep my eyes on the prize, I know.

Tonight I am scheduled to do legs and I will do them. Thinking about doing kick drills in the pool and will be doing straight cardio on Friday since I have that seminar all day. My right ham is hurting and I admit stretching hasn't been a priority for me. Mike says it will help me build so I must do it.

At this point I am on autopilot and doing and not thinking until Saturday rolls around and I get a break. Sunday I will do cardio but not weight train until Monday and give everything a rest.
 
Come on Young Lady, Dorres Torres did this for the olympic!!! If she can do it, you can... She is no better than you. Those other girls in the competitions are going through the same thing that you are. What are you going to do to show ALL the judges that you are superior?

Tough times are when the heart shines out! It is tough, it is hard and gives meaning to the words, "blood, sweat, and tears" but this is an achievement that most will not even phantom of trying and few does achieve. Will you step up to this challenge or cower away?
 
sorridere said:
What's that?
Click to expand...

Do all three of exercises alternatively, superset is 2. Giant 3 or more. So I do the 3 back to back, 30 second rest ( sometimes more depending on how many ive done so far and can't complete all three so I wait) So I did 8 sets of those 3 with 8 reps each. Woo. :)
 
tic said:
Come on Young Lady, Dorres Torres did this for the olympic!!! If she can do it, you can... She is no better than you. Those other girls in the competitions are going through the same thing that you are. What are you going to do to show ALL the judges that you are superior?

Tough times are when the heart shines out! It is tough, it is hard and gives meaning to the words, "blood, sweat, and tears" but this is an achievement that most will not even phantom of trying and few does achieve. Will you step up to this challenge or cower away?
Click to expand...


Thanks for the encouragement. Finding my sea legs is all. I'll get there. :)
 
So after my 2 day NASM workshop I feel like screaming " do over!". Excited to start on my new program and trepidatious all at the same time. I will be doing the Stabilization phase for the next 4 weeks and while it takes me wildly out of my sling iron comfort zone, I think it will be beneficial and there is no denying that the methodology shows results.

Changing the alignment of my body is going to stop these injuries that crop up and allow me to make some gains and build some muscle that adaption has not allowed me to do thus far. Important to focus on diet and I am still trying to find that magic bullet. So... I will be looking for a Sprots Nutritionist perhaps to come up with a program so that I can get where I need to be.



Lats and Legs. Cut the fat. Lean out. The guidelines for the 5 checkpoints is going to help with the posing and practicing! The workout is more areobic and is going to help with getting me lean. I love the SMR and I know that is going to help and make me strong! Hooray! I feel powerful.

What is essential:
Incorporate Almonds Everyday
Drink LOTS of water
flaxseed oil
leave the carbs in for now since without I have no strength and the workouts suck
Patience, Perseverance, Persistence

Got a heart rate monitor FINALLY. Good tool. I will be getting my baseline and then figure out max so I can really target my progress.

So what I did as far as workouts:

Friday:
Squats and Crunches using absolutely correct form. So much harder. Got frustrated and was tired so no cardio.

Saturday:
On the lunch break from the workshop did a 3.5 mile run in 30 minutes. Plus we practiced a lot of exercises in the workshop so I got a bit there.

Today!
Developing a Stabilization workout to use for the next 4 weeks. Full body with progressions using controlled unstable add ins. I will also do a cardio session in keeping with my comfort zone.
I will outline my workout when I get it written out. Correct form and alignment are key. I am going to follow this to the letter.
 
I love my hert monitor. Love IT!

Resting Heart rate 60
Weight Training avg: 110-120 with spikes of up 130's for step ups and push ups.
Treadmill/ cardio portion between 145- 170 throughout.

I need to get a better idea what I should be shooting for but it pushed me to work harder when it dips down during the cardio portion.

Did the SMR/ stretch/balance/ core piece at home prior to workout. I think that is good solution since I get antsy with people bopping around me in this JAnuary hubbub at the gym. :action: Aggravating.

2x15 slow count 4/2/1

Ball squat 10 lb dbs
​
Push ups
Scaption with 5 lb plates
Ball DB Rows 8lb
Single Leg DB Curls 15 lbs
Front Step Up to Balance 10 then 15 lb

Circuits. Once the gym is back to normal I could work in some interval cardio between the sets. Get the heart rate up. Too many nimrods about so that needs to wait.

Then I did 30 minutes on the treadmill with HIIT training woven in and also sidewinders/ 2 minutes on each side.
Felt good! Not so beat up as my usual stuff either but well conditioned and as if I had contracted the muscles effectively.
 
Almonds are awesome, it helps to hold back craving and helps the body metabolize fat BUT it does have a high fat content. Just don't eat too much almonds while on a LBM gain or else you might gain too much fat but for the leaning out, its essential. Caffeine seems to be helping me a ton on my depletion diet atm, fyi.

You are a Machine, KEEP it up.
 
Too much late day carb eating for me lately. All this extra cardio is making me hungry. Sniff. The diet is not jibbing yet, I don't have the correct mindset. I need accountability. Today breakfast was good!

I am taking out the oatmeal today and sticking to only low carb veg/fruit choices. Frankly I don't think I am gaining fat but the carbs are bloating me and then I get all upset on the scale. Stop it.

Today I resolve to:
Drink more water
Drink water prior to eating anything!
Pack a bunch of bottles in my bag to work so I reach for those first.
Eat one serving of starchy carbs( sweet potato ), the rest green veg and prot.

Hey, I could put that whole flat of water in my office. There's an idea.

Also I started to take my chewable supps right after workout when the sugar crazies hit me the worst. Changing all this stuff has been stressful and I am doing fine. I can't drop 10 pounds in a week and that attitude is dumb. So be nice to yourself Mel.
 
Look at the BIG picture Mel and not the scale. Scale lies and don't frustrated if you gain a little. The body goes through cycles, especially women, in term of retaining water. Veggie such as brocilli are GREAT for supress the diet BUT it causes the body to retain more water so you feel more bloated and FULL. In other word, you are not competing until spring so eat tons of water-retaining veggie to keep yourself full. A new thing that I read is that for 1g of carb that your body retain, it also retain 3g of water; food for thought.

You are doing great gal, keep it up. I agree, cut out the carbs more. Btw, you can drop 10lbs in a week if you go from fully hydrated / saturated / full stomach to empty everything.
 
tic said:
Look at the BIG picture Mel and not the scale. Scale lies and don't frustrated if you gain a little. The body goes through cycles, especially women, in term of retaining water. Veggie such as brocilli are GREAT for supress the diet BUT it causes the body to retain more water so you feel more bloated and FULL. In other word, you are not competing until spring so eat tons of water-retaining veggie to keep yourself full. A new thing that I read is that for 1g of carb that your body retain, it also retain 3g of water; food for thought.

You are doing great gal, keep it up. I agree, cut out the carbs more. Btw, you can drop 10lbs in a week if you go from fully hydrated / saturated / full stomach to empty everything.
Click to expand...

Very good info! True. I DO hate to feel bloated though. Yesterday I scaled back calories and carbs and today I was 2 lbs lighter. I know it wasn't fat either way but it may my clothes feel better and my mind too. :)

Took off yesterday and have to say it felt good. I literally can feel my muscles repair. Woke up feeling like I would have a better workout today for it so tonight I will give it my all.

I am going to do the same workout for the next 4 weeks adjusting propriceptionally and intensity once I reach effiency at any of the given exercises. I do need to add in an adominal exercise but the full body thing will work well for the next 4 weeks and focusing on form and balance very valuable for my overall development. I have never done it this way and it is time I give it a try. I can see a difference in my glutes already and the extra cardio is going to slim and lean out my legs from all that heavy lifting.

Off season I would probably go back to developing legs but I really think leaness is more my issue there than lack of muscle. That said my hip flexors and glutes are weak but the stretching and high reps should help that.

Exciting! Work is GOD awful busy and stressful but so much to be grateful for. It is a good life indeed. :)
 
Blah. Not a great 2 days but work is KILLING me and the stress and the late days stuck there are zapping me.

Not too bad yesterday, had to cut it short since all the douchers at the gym are just clogging everything up... I HATE when I don't get a good intense cardio session in. Grrr. I was tired.Decided to take off tonight and get up tomorrow, develop a twist to the current workout that would still be full body plus do kick drills in the pool for a bit of rehab. My knee hurts. My elbow hurts. Whine. :) If the pool is jam packed I will do intervals on the treadmill. Too cold to do stadiums but as soon as it warms up I am back to those once a week. Really wish I had a weighted vest.

Getting to bed earlier has been good. I am so sleep deprived that it's making my body rebel. Early to bed tonight or atleast some good relaxation and sleeping in tomorrow.

Sticking with the same workout is kind of boring so I need to have interchangeable ones for the whole body or maybe break up upper and lower so I can truly focus on those when doing it. Might help with the fatigue.
 
You must log in or register to reply here.
Back
Top