The Queen's Training Log

[melanieamber12]

TRAINING:
23 July 12
stationary bike: 20 minutes, 5.25 miles, 215 cals burned
Ring work: 10 minutes
Sauna: 15 minutes
FOODS
1 cup coffee
1/2 box respberries
1 laughing cow cheese wedge
1 cup cantaloupe
1 can tuna
1/2 bag popcorn
water

24-27 july
out of town for work
random hotel gym workouts
some stationary bike and some free weights

28 july
bike: 23 minutes/5.89 miles/238 cals burned
push up: 12, 12, 12
pull up: 3, 4, 3 chin up: 4 sit up: 15, 15
leg ext(machine): 4x12 each leg R: 40lb, L:45 lb
lying leg curl(mach): 3 setsx 65lb
SLDL: 87x11, 12 99x 12, 13
power clean: 99x 2, 3, 3, 4 ← taking it easy, hard to do explosive movements.
FOODZ
2 scrambled eggs
5 sausage filled bacon wrapped dates
1 plum
handful almonds
1 small salad
1 turkey burger with cheese

29 July
rower: 4 minutes/920 meters
push ups, incline push ups
bench: 95x5/105x5/115x4/125x3/135x3 (with band around wrists, pause at bottom)
standing OHP(strict): 67x8, 77x7,7, 89x2
FOODZ
popcorn
sweet potatoes
salad
roast lamb
turkey burger
hot tea

30 july
row: 4 mins/800 meters
push ups, chin ups
trap bar DL: 133x10/155x8/177x6/188x6/205x4,2,2
lateral body rows
t bar row: 70x12, 80x12, 90x8,8
FOODZ
sliced salami
1 pkg. peanuts
1 pkg. blueberries
handfull banana chips dried
1 breve coffee
1 cup tea
(dont remember dinner)

31 July
some dips and push ups
leg ext: 65x15,15,15/80x10
hip ad/ab: 50, 50, 50 , 50
leg press: 208x10/258x12,12
seated OHP: 65x12/75x8,9/80x8,9
CGBP: 95x8,6,8
FOODZ
2 cups coffee
1 handful banana chips
beef jerky
mashed shweet potatoes
cut up cantaloupe
2 eggs

2 aug
bike: 5 miles/25 mins/300 cals
pull ups/chin ups
smith calf raise: 80x10,12,12,12
lunges: 25lbx12,16,16
BE(mach): 110x12,12,12
db front raise: 10lbx12,12
db rear fly: 10lbx12,12
FOODZ
2 eggs w/ peppers, sausage
2 cups coffee
celery
dried mango
wasabi peas
1 can tuna
1 potatoe
sourkraut
2 chicken sausages

3 aug
chin ups/push ups
DB row: 50x11,11,10/55x9
bb high pull: 65x13, 75x12,10
BB row: 89x12/99x12,12,13
^- wide grip, dead stop on floor each rep
underhand BB row: 99x12,12,12,13
DB shrug:65x8
BB shrug: 102x15/122x15

[melanieamber12]

more training updates:

4 Aug
bike: 22 mins/219 cals/5.39 miles
push ups and dips
incline bench: 95x6,7,7,9
OHP seated, from pins, dead stop: 65x10/85x11/95x10,9
smith bar throws: 45x8/75x6,6/95x6,5
^- that was very hard, strenuous!
FOODZ
2 fried eggs
4 pieces bacon
1 shake: 3 scoops whey pro(unflavored)
2 egg whites
1 TBSP PB
coconut milk
1 teaspoon coco powder
1 banana
ice

6 AUG
chin ups
BE: = 25lb plate: 10,10,12
front squat: 45x5/75x8/80x8/85x7,8,7
lunges: 25lbx20,20,20
leg ext(mach): 35x10x3 sets each leg, 65x10x3 sets both together
FOODZ
ham slices
cheese sliced
fruit salad
1 breve coffee

8 AUG
bike: 259 cals/5.84 miles/22 mins
DL: 133x5/183x5/203x5/221x5/241x3 ← felt very good, strong, no pain, could have done more weight/reps!
*First time Deadlifting, since before injury (March 10th) I wanted to take it easy, felt very natural!

9 AUG
row: 6 minutes 1300 meters
incline push up: 10,10,11,10
dips: 7,8,8
db ohp: 30x11, 35x7, 40x6, 45x3, fail
floor press: 11x8/133x5,4,5,4
smith incline press: 95x10,10/105x8,7
calf raise: 95x12,10,12
some leg lifts
FOODZ
3 cups coffee
sliced ham
string cheese
1 mashed fruit thingy
1 peach
1 banana
2 protein balls
1 piece salmon
1 salad

10 AUG
some pull ups
DL: 155x5/177x6/199x6/221x3/231x3/243x2/253x1/265x1/270x-1, -1…damnit.
BB ROW: 89x12,12/94x12,12/99x10,10
sauna: 10 mins, 7 minutes

In other news, my best friend and training partner moved to Missouri! I really miss their family!
But I have a new awesome training partner. She is much smaller, and much stronger than me!
She really is a beast. I will hopefully get her to take pictures, so I can show you all!
She is 5 feet 2 I believe, and 145 pounds. She benches 200+ pounds.
I believe at our last competition she set the Post record at 205lbs.

Today I am taking the day off. for two reasons: 1. The wife asked me to clean the house, and 2. My back has been seriously bothering me, to the point of not being able to sit down for too long. I have been massaged and adjusted within the last week too, so I’m not sure what is going on. Heat, and stretching seems to be helping the issue.
I think we might go rock climbing tomorrow.

CHeers everyone! Love to all my powerful women!

_Mel

[melanieamber12]

Also, this year is FLYING by!!! Is anyone else feeling that way at all?
I feel like I have wasted this entire year so far, and have not done anything worth any merit!
Except for WORKING FAR TOO MUCH AND FAR TOO HARD! AND NOT GETTING PAID ENOUGH FOR THE TIME AND EFFORT THAT I PUT INTO IT!
end rant. anyways.
Props to myself to saving money by not drinking!
Oh, and the wife has lost 20 pounds since she started training in January! She looks fantastic.

_Mel

[melanieamber12]

Training
13 Aug
leg ext(machine): 40 eachx12,15,15 bothx65x16, 75x12,14
^I hold for 2 seconds, with a hard squeeze at the top.
lunges: +20lb dbsx20,20,20
back squat: barx6, 67x15, 77x10, 87x12, 97x10
leg curl(machine) each 35x12,11, both 65x11,11,12
back hurt a lot today

14 Aug
strict OHP: 67x9,8/ 72x8/ 77x7,6,5
push up:10,10,12,12
some chin ups
Bench: 95x7/ 105x6/ 115x6/ 125x4/ 130x3/ 135x2/ 140x2
^ pause at bottom. Felt strong, felt good.

15 Aug
row: 5.18 minutes/ 1133 meters
GM: barx5/ 75x12/ 85x10/ 95x10,10
some pull ups
Trap Bar DL: 155x6,10,10,10,10
^ speed, explosive

Still feeling weak, and out of it, but I’m not going to give up.
Our 30 day Paleo challenge is almost over. But I don’t feel satisfied with myself.
I still have a lot of work to do, and a long way to go.
I have been having semi GI problems lately?
That doesn’t usually happen to me, so it’s frustrating.
Jamie is doing great, losing BF, looking healthy and strong, and feeling good about herself.
I love it, because she is happier, and I get more nudies when she is feeling good about herself.
Life is good. Besides being over worked, and financially stressed.

We are going to DMB at The Gorge in two weeks.
It is the end all be all, to living out here in the PNW.
It is the single most anticipated event of my every year.
We are so excited.

Cheers all you strong ladies!
I hope your days are joyful, and nights are restful.

_Mel

[brute_fury]

MEL!!!

:D!!!

[melanieamber12]

I will be competing in the BP/DL comp on October 20th.
My training partner, my wife and her training partner, will also be competing.
It should be a good time. My partner, Trista, is a beast, fo sho.
I would like to hit 160 on the BP and 305 on the DL. We shall see.
As long as my body agrees with me, I will continue training hard.
I had a short lapse in training due to a hellacious ear infection that took me out for a week, and then a 4 day weekend spent camping.
But I am back at it now, with a vengeance.
word.

_Mel

[melanieamber12]

20 AUG 12
bike: 22 mins, 5.25 miles
leg press:208x10, 298x10,10
single leg press machine: 45x15 90x12,12,12
sit ups, push ups, chins, pull ups, obliques
kneehab/stability work

22 AUG
warm up 550m row
chins:5,3,4,4,3
pull ups:3,3,2,2
some body rows
DL(fat gripz): 155x5,6,6,4,5…(w/o fg): 205x5 225x2,2
BB row: 155x5 115x7,10,6,6

24 AUG
bike:
leg curl machine
leg ext. machine
leg press: 298x10,10
1 leg negative box squats: bwx10x3
romanian split squats: bwx10x2 barx10x1

AUG 26-30 EAR INFECTION
AUG 31-SEP 3 CAMPING AT THE GORGE FOR DMB

5 SEPT
DB ROWS
BB rows
pull ups/chins
knee hab

6 SEP
leg extension machine
BB lunges
BB squat
SLDL: 135x4x8

7 SEP
DB incline: 35x9 40x6,7
OHP: 65x10 70x8 75x6,8 80x8
BENCH: 95x6,8 105x10 115x7 120x6 125x4
incline push ups/push ups
Dips: +10lbs +15lbs +20 lbs

11 SEP
some chin ups
DL(w/ fat gripz): 155x5,5,5,3 (w/o fg): 199x4,4,4,4 221x3,3
BB Row: 67x10,10,9,10
hang clean: 67x4,5,5,5,5
^ never did those before.

TODAY- 14 SEP
crunches
sit ups
incline sit ups +25lbs
push ups
chin ups
cable tricep kick backs
smith calf raises
machine calf raise
quad/glute machine

I don’t feel very strong. I feel fat, bloated, and soft.
I need to eat much better than I currently am.
I need to take my vitamins and supplements regularly.
I need to start taking progress pictures much more frequently.
the end.
thank willy its friday.

Cheers!

_Mel

[melanieamber12]

so I have come to admit to myself that I have not been eating nearly enough food.
I really need to get my shit together.
Anyone else out there having a rough time?

Cheers!

_Mel

[brute_fury]

Hey Mel

YUP. I’m suffering thru the year long never eating quite up to par thing myself. My issue is I’m lazy after work and just don’t even plan anything so its a last minute scramble to get something half way decent in my belly.

It sucks having high standards for ourselves that way because we feel like we don;t live up to what we know we can :[

I’m learning cleans myself

[Spock81]

I eat too much food so I feel like a fat ass all the time :(.

You are amazingly strong though!! If I could be as strong as you, I think I’d feel better about my fatness, Lol.

[melanieamber12]

[quote]brute_fury wrote:
Hey Mel

YUP. I’m suffering thru the year long never eating quite up to par thing myself. My issue is I’m lazy after work and just don’t even plan anything so its a last minute scramble to get something half way decent in my belly.

It sucks having high standards for ourselves that way because we feel like we don;t live up to what we know we can :[

I’m learning cleans myself :)[/quote]

Hey Brute- GLad to hear it’s not just me. I completely agree. I work long, boring days, sitting at a desk behind a computer. It takes a lot to get myself ready and motivated to do what I need at the gym after that. And even more effort to plan my fooding for the entire day.
I know it is just an excuse, as we all have them but… uhg. I just get so down on myself.

[melanieamber12]

[quote]Spock81 wrote:
I eat too much food so I feel like a fat ass all the time :(.

You are amazingly strong though!! If I could be as strong as you, I think I’d feel better about my fatness, Lol.

[/quote]

Spock- Thank you. When I am eating clean, and training hard and often, and taking my supplements and vitamins as I should… I usually eat A CRAP TON, and don’t feel bad about it. But right now, I am eating little to nothing, but it’s mostly crap. And I feel like crap.
I don’t feel strong. I feel fat and puffy.

I would like to be under 19% bf, but right now I am sure that I am over 20%.

Cheers!

_Mel

[melanieamber12]

So tonight, for the first time in an extremely long time, my feelings were hurt.
My mother in law is visiting, and she loves Survivor (the TV show), so we are watching it. I can’t stand it. It’s just a crock of pointless shit.
And I said that it’s all about the drama bullshit, and I wouldn’t ever survive. And she said something to the effect of:
“Well, no one would be initially intimidated by you, due to your small stature”
I know that she didn’t mean any offense by it. but… are you kidding me?
I am 5 feet and 8 inches tall. I have large breasts, a large rear end. I weigh 170 pounds, at around 20% bodyfat. I wear a mens size 8.5 shoe, and 32 size jeans.
What about that is “small stature?”
Not to mention I call myself a goddamn powerlifter, and lifting heavy, and LOOKING LIKE I TRAIN HARD…is all that I care about in this damn world.
And I am pretty damn sure, that if/when I walk around in public in a bikini or with limited clothes on…people tend to at least notice me.
And it is not because of my “small stature”

end rant.

Call me crazy. But that ruined my night.
If my gym were 24 hours, I would be there right now.

Cheers

_Mel

[brute_fury]

??? that makes no sense :{ GAHHH yeah I wouldn’t worry about the meaning of that. That is out of left field for sure

[melanieamber12]

Thanks Brute!

I have been out of the gym ALL this week due to being in class long days, and my mother in law being in town.
And now I am exhausted. All I want to do is sleep and relax.
Going to train tomorrow. HARD.

_Mel

[melanieamber12]

Just some updated pics. Taken yesterday.
October 6th. At the end of the day. No pump.

[melanieamber12]

back relaxed

[melanieamber12]

side relaxed.

[melanieamber12]

i don’t know why they are all sideways.
sorry

[melanieamber12]

back double bi