Melly Mel's Log From Hell

[Melly Mel from hell]

Your making some awesome progress Mel. Congrats on the PR on decline the other day. I think you got a lot more of those to come in the near future in all your lifts. Glad to see you had a quick recovery from that nasty bug too.

I'm getting a lot of my inspiration from you Rob. When I read your log I'm blown away by the amount of metal you push around. I have literally read your log on numerous days and said I can't believe the weight he pushes around for his body weight. I want to do that. I'm slowly bumping my weights up and I've got 8 1/2 more weeks to do it. During the next two weeks everyone is going to see the letter's "PR" next to quite a few exercises. I'm on the verge on so many right now.

 

[ROB581211]

I'm getting a lot of my inspiration from you Rob. When I read your log I'm blown away by the amount of metal you push around. I have literally read your log on numerous days and said I can't believe the weight he pushes around for his body weight. I want to do that. I'm slowly bumping my weights up and I've got 8 1/2 more weeks to do it. During the next two weeks everyone is going to see the letter's "PR" next to quite a few exercises. I'm on the verge on so many right now.

I'm glad I'm able to help out and give some hope and inspiration. That's why I joined this forum. I wanted to learn and share as much as possible about training diet gear and everything else that goes along with it. Just keep up the good work. 8.5 weeks is a lot time so no need to rush anything. Keep them PRs coming slow and steady.

 

[Mr.B66]

Great to see everything going so well for you Mel, i really enjoy following your log, i get a lot of inspiration from it. Keep it up buddy, you got this!!!!

 

[Melly Mel from hell]

Went to the Deadlift deck yesterday.
It went much better than last time. Took some video. First time I've ever videoed myself lifting. Definately going to do that more. I have some obvious flaws in my technique that I'll be working on next time.

Thursday pm, 8/27/15
I decided to do singles instead of touch and go because I wanted to focus on my set up and my technique out of the hole instead of just repping. That's more important at this stage of the game for me. I have the strength to pull more than I'm pulling but I need to do it and not re-injure my back while doing it.

Deadlifts
95 x 5 singles
135 x 5 singles
155 x 3 singles
185 x 2 singles
I didn't get 185 last time because there was too much pain coming out of the hole. although in retrospect I may have been more fear than pain. 185 is the most I've deadlifted since my back surgery so I guess I could call that a post surgery PR.
There wasn't any pain so I will probably go for 205 or maybe 225 next time, We'll see.

As per Brutus's recommendation I did some Ham/Glute raises. Never did them before. I think they will prove to be very beneficial over time.
Ham/Glute raises
BW x 10 x 3

Seated Low Back Machine
#10 x 10 x 5

Still keeping my low back work short and sweet.
Probably going to start increasing volume from this point forward.

 

[Melly Mel from hell]

Week 4, Day 4, Saturday pm, 8/29/15

Back

Close Grip Cable Rows
135 x 8
165 x 6
195 x 4
225 x 4
255 x 2 PR (stack) They weren't perfect form but good enough. I just felt like doing the stack, just for fun.
195 x 6
195 x 6
195 x 6

Independent Lat. Pull Downs. Wide
195 x 6 PR
180 x 6
180 x 6
180 x6

Cable Lat. Push Downs
170 x 6
155 x 8
155 x 8
155 x 8

Did a bunch of drop sets of Cable Curls.

My body weight is stuck at 197. I'm getting pissed. I've been so busy at work that my eating during the day has not been what it needs to be. I have today and tomorrow off. I need to force feed while I can.

 

[jaymaximus]

Week 4, Day 4, Saturday pm, 8/29/15

Back

Close Grip Cable Rows
135 x 8
165 x 6
195 x 4
225 x 4
255 x 2 PR (stack) They weren't perfect form but good enough. I just felt like doing the stack, just for fun.
195 x 6
195 x 6
195 x 6

Independent Lat. Pull Downs. Wide
195 x 6 PR
180 x 6
180 x 6
180 x6

Cable Lat. Push Downs
170 x 6
155 x 8
155 x 8
155 x 8

Did a bunch of drop sets of Cable Curls.

My body weight is stuck at 197. I'm getting pissed. I've been so busy at work that my eating during the day has not been what it needs to be. I have today and tomorrow off. I need to force feed while I can.

Theres nothing like putting the pin on the bottom and moving all the weight. No matter what exercise it is, it feels good.

What Ive had to do when it comes to food is get on a schedule. I eat certain things at the same time everyday. That way I know Ill make my desired calories.
Example
4am Shake (before gym)
5am Poptart
7 am breakfast
9 am high cal shake

Etc. My lunch and dinner change, but Im able to keep my cals up and put on weight because I look at my and know its food o clock.

Just a suggestion. Keep up the good work brother!

 

[brutus79]

Week 4, Day 4, Saturday pm, 8/29/15

Back

Close Grip Cable Rows
135 x 8
165 x 6
195 x 4
225 x 4
255 x 2 PR (stack) They weren't perfect form but good enough. I just felt like doing the stack, just for fun.
195 x 6
195 x 6
195 x 6

Independent Lat. Pull Downs. Wide
195 x 6 PR
180 x 6
180 x 6
180 x6

Cable Lat. Push Downs
170 x 6
155 x 8
155 x 8
155 x 8

Did a bunch of drop sets of Cable Curls.

My body weight is stuck at 197. I'm getting pissed. I've been so busy at work that my eating during the day has not been what it needs to be. I have today and tomorrow off. I need to force feed while I can.

What jay said is spot on. Work and the baby has been fucking up my eating and I was stalled for a week... maybe a few days but it felt like a year. I bought two tubs of protein , a tub of rolled oats, a tub of peanut butter, tub of coconut oil, and my milk. I drink 2000 calories in the early am and 2000 before bed if eating was off.... it has really helped.

 

[Melly Mel from hell]

Had a great day in the gym yesterday. Decided to have a notebook free fun day. Whatever I felt like doing I did. No rhyme no reason. I wrote nothing down. I'd pick an movement I felt like doing and I'd do three sets and tried to pick a weight to keep my reps as close to 10 as I could. Did that for about an hour and called it a day. I haven't had a gym day that fun in a long time. I don't know how productive it was other than lifting my moral but I felt like I needed it. Put together a cool playlist and just had fun. If your getting burnt out I highly recommend it.
Tomorrow is week 5, day 1. I'll weigh in and go for another decline bench PR. If I get 305 I'll be switching all my bench press movements to the regular bench instead of the smith machine. If I continue with those face pull rehab warm ups and stay away from incline bench and heavy weights on shoulder day (the light weight, more reps thing is working) the worst of my shoulder issues may be behind me. At least until I do something stupid like rushing under a weight before I'm ready.
Very excited for tomorrow. Send me some good mojo.

 

[ROB581211]

Had a great day in the gym yesterday. Decided to have a notebook free fun day. Whatever I felt like doing I did. No rhyme no reason. I wrote nothing down. I'd pick an movement I felt like doing and I'd do three sets and tried to pick a weight to keep my reps as close to 10 as I could. Did that for about an hour and called it a day. I haven't had a gym day that fun in a long time. I don't know how productive it was other than lifting my moral but I felt like I needed it. Put together a cool playlist and just had fun. If your getting burnt out I highly recommend it.
Tomorrow is week 5, day 1. I'll weigh in and go for another decline bench PR. If I get 305 I'll be switching all my bench press movements to the regular bench instead of the smith machine. If I continue with those face pull rehab warm ups and stay away from incline bench and heavy weights on shoulder day (the light weight, more reps thing is working) the worst of my shoulder issues may be behind me. At least until I do something stupid like rushing under a weight before I'm ready.
Very excited for tomorrow. Send me some good mojo.

Doing an awesome job brother. Sometimes having a whatever is a nice shock to the body. You and I both know you don't need any good mojo to hit that tomorrow. Keep a clear head and lift that shit. This has been a great log man. Keep killing it and keep inspiring.

 

[Masters Power]

Just checking in MM. Nice work and nice log. Keeping hitting it hard and eating big.

 

[brutus79]

What's the lbs at mel? I'm stalled for a week here.... force feeding. You living the torture with me?

 

[Melly Mel from hell]

thanks @ROB581211 , I appreciate the encouragement.

@Masters Power I'm really enjoying all you guys conspiring on Brutus's log. You guy's are really getting me amped up on improving my DL's. When I get my lower back ready for some real weight I hope for some help from you guys.

 

[Masters Power]

thanks @ROB581211 , I appreciate the encouragement.

@Masters Power I'm really enjoying all you guys conspiring on Brutus's log. You guy's are really getting me amped up on improving my DL's. When I get my lower back ready for some real weight I hope for some help from you guys.

Plenty of knowledgeable guys to help my friend. Be careful though you have to make sure your back can handle pulling. PM ISH, Doc or myself some video of a heavier pull from you.

We can figure out if your form has anything to do with pulls tweaking your back. If so then we have someplace to go. If not better to let everything get healed up before getting on a regular pulling schedule.

 

[Melly Mel from hell]

What's the lbs at mel? I'm stalled for a week here.... force feeding. You living the torture with me?

I'm weighing in tomorrow Brutus. I was 198 last weigh in. I'm not sure where I'm at but I feel like I'm stalled with the weight gain. I'd be happy if I just moved to 199. I'm really trying to load up in the morning and at night when I get home because the last two weeks have been crazy at work and I'm having trouble finding time to eat what I need to. Don't loose faith, I'm still force feeding during the moments I find the time. The Tren is starting to get to me a bit. I may be switching to NPP at week 6 and drop the tren. I'll be PMing you soon for some advice.

 

[Melly Mel from hell]

Plenty of knowledgeable guys to help my friend. Be careful though you have to make sure your back can handle pulling. PM ISH, Doc or myself some video of a heavier pull from you.

We can figure out if your form has anything to do with pulls tweaking your back. If so then we have someplace to go. If not better to let everything get healed up before getting on a regular pulling schedule.

Will do. I appreciate it.

 

[Melly Mel from hell]

I'm weighing in tomorrow Brutus. I was 198 last weigh in. I'm not sure where I'm at but I feel like I'm stalled with the weight gain. I'd be happy if I just moved to 199. I'm really trying to load up in the morning and at night when I get home because the last two weeks have been crazy at work and I'm having trouble finding time to eat what I need to. Don't loose faith, I'm still force feeding during the moments I find the time. The Tren is starting to get to me a bit. I may be switching to NPP at week 6 and drop the tren. I'll be PMing you soon for some advice.

I meant at the begining of week 7.

 

[theprodgicalson]

@Melly Mel from hell just to echo what Rob said, you got it. Go into a lift with the mental fortitude that you're gonna smash the lift and make it your bitch. Get fucking amped up and angry before you go for it. The intensity always seems to help me. you got it....no worries.


Also, eat a doughnut/poptart before your session!

 

[Melly Mel from hell]

@Melly Mel from hell just to echo what Rob said, you got it. Go into a lift with the mental fortitude that you're gonna smash the lift and make it your bitch. Get fucking amped up and angry before you go for it. The intensity always seems to help me. you got it....no worries.


Also, eat a doughnut/poptart before your session!

lol. I DO! I eat 2 poptart before I go, 1 halfway through my workout and 1 on the drive home. That's 800 calories at 200 a Poptart.

 

[jaymaximus]

@Melly Mel from hell just to echo what Rob said, you got it. Go into a lift with the mental fortitude that you're gonna smash the lift and make it your bitch. Get fucking amped up and angry before you go for it. The intensity always seems to help me. you got it....no worries.


Also, eat a doughnut/poptart before your session!

I read the end as eat a doughnut poptart (no slash) at first. I got excited thinking there were poptart flavored doughnuts. Or doughnut flavored poptarts. Either way I was in!

 

[Melly Mel from hell]

I read the end as eat a doughnut poptart (no slash) at first. I got excited thinking there were poptart flavored doughnuts. Or doughnut flavored poptarts. Either way I was in!

Hahahahahahahahahahahahaha!!!!!!!!