Melteye's Journal

[melteye]

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Age: 19
Weight: 138 Pounds
Height: 5 Foot 9.5 Inches

Picture of me - March 10, 2003
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Monday March 10, 2003
Bulking

3000 Calories Goal
2670 Minimum

3:30AM - Sleep
Total: 12 Hours
3:30PM - Wake

3:45PM
Chicken Pot Pie [Carbo. 56 Protein 23 Fat 47] Calories: 739
Hardboiled Egg [Carbo. 1 Protein 6 Fat 3.5] Calories: 59.5
Yogurt [Carbo. 12 Protein 7.5 Fat 0] Calories: 78

6:30PM - Start Routine
Dumbbell Incline Bench Press
50 10
50 09
60 08

Barbell Incline Bench Press
95 06
95 02

Triceps Extension
25 10
30 06
30 06

Barbell Bench Press
095 10
105 03
095 02

Lever Seated Dip
090 Pounds 12 Reps
090 Pounds 10 Reps
110 Pounds 05 Reps

Incline Bench Press
65 03

Dumbbell Bench Press
50 06 (Left hand failure)
40L 10
7:30PM - End Routine
Big Max Weight Gainer [Carbo. 120 Protein 28 Fat 1] Calories: 610

11:30PM
Deepdish Deluxe Pizza [Carbo. 40 Protein 16 Fat 24] Calories: 440

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End Day One: I was unhappy with myself and my performance today. I woke up too late and didn't eat good foods; I beleive this and my form hindered my performance. I've benched more then this in the past.

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| Journal Total Calories: 1926.5 |
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[melteye]

Tuesday March 11, 2003
Bulking

3000 Calories Goal
2670 Minimum

3:15AM - Start Munchies
15 Strawberrys [Carbo. 105 Protein 15 Fat 0] Calories: 480
Ranch beans [Carbo. 3.5 Protein .75 Fat .18] Calories: 18.62
2 Hawaiin Sweet Rolls [Carbo. 30 Protein 6 Fat 4] Calories: 180
3 Special K Berries + Milk [Carbo. 108 Protein 36 Fat 24] Calories: 792
5:20AM - End Munchies

*Woah... I never realized how many calories I consume!

6:30AM
04 Eggs [Carbo. 4 Protein 24 Fat 14] Calories: 238

[#] Daily Calories: 3397.12

7:00AM - Sleep
Total: 6 Hours 45 Minutes*
1:45PM - Wake

*Woke up tired. I need to slowly adjust sleep time to wake up at 1PM rested. My chest and triceps are sore... I guess I just need to increase the strength of my chest.

2:00PM
Big Max Weight Gainer [Carbo. 120 Protein 28 Fat 1] Calories: 610

5:20PM
Met-Rx Big 100 Protein Bar [Carbo. 53 Protein 27 Fat 1] Calories: 330

7:30PM
3 Spaghetti [Carbo. 126 Protein 21 Fat 3] Calories: 615
Hardboiled Egg [Carbo. 1 Protein 6 Fat 3.5] Calories: 59.5
2 Parmesian Cheese [Carbo. 0 Protein 4 Fat 3] Calories: 43

11:50PM
2.5 Canned Tuna [Carbo. 0 Protein 32.5 Fat 1.25] Calories: 141.25
Puffed Kashi [Carbo. 13 Protein 3 Fat 0.5] Calories: 68.5
Milk - 2% [Carbo. 15 Protein 10 Fat 5] Calories: 145
2 Mixed Fruit [Carbo. 26 Protein 0 Fat 0] Calories: 104

[#] Daily Calories: 2116.25

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End Day Two: I felt good today. I woke up late but I consumed a decent amount of calories for the time period and amount of money I had. At around 11:30PM I also did light cardio, practicing multiple punches; including a 3 pound weight.

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| Journal Total Calories: 3306.62 |
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[melteye]

Tuesday March 12, 2003
Bulking

3000 Calories Goal
2670 Minimum

2:30AM
Deepdish Deluxe Pizza [Carbo. 40 Protein 16 Fat 24] Calories: 440

4:00AM - Sleep
Total: 8 Hours
12:00AM - Wake

*Woke up tired.

12:30AM
1.5 Milk (2%) [Carbo. 19.5 Protein 15 Fat 7.5] Calories: 205.5
Grape-nuts [Carbo. 47 Protein 6 Fat 1] Calories: 221

*No Job = No Money = No Food

5:00PM
.5 Kitsune Udon [Carbo. 26.5 Protein 5 Fat 10] Calories: 216
Raisins [Carbo. 31 Protein 1 Fat 0] Calories: 128
Tuna Caserole [Carbo. 24 Protein 5 Fat 12] Calories: 224

6:30PM - Workout Routine
Dumbbell Shrug
40 10
70 10
90 10
90 07
90 05
40 12
40 10

Dumbbell Curl
20R 12
20L 13
20R 10
15L 05
20R 10
15L 07
20R 10
15L 05

*Made a mistake by increasing the weight on the right arm when the left failed. From now on I will limit the right to what the left bicep and chest can do.

Wide-grip Chin-up

*Arms too stiff and exhausted...

Barbell Preacher Curl
20 05
00 10
10 05
10 05

*Barbell weight unknown

Cable Seated Row
60 10
60 07
60 05
60 03
50 06

Cable External Rotation
20 10
20 10

Cable Internal Rotation
20 10
20 10

*I disliked the two rotation excercises... It seemed to mostly work my biceps; most likely doing them incorrectly.

Barbell Curl
20 07
20 07

*Barbell weight unknown

DB Shrug
50 10
60 10

Cap'n Crunch
15 10
15 10
15 07

*Thanks Cursor. Works great.
8:30PM - End Workout Routine
Big Max Weight Gainer [Carbo. 120 Protein 28 Fat 1] Calories: 610

10:00PM
2 Tuna Caserole [Carbo. 48 Protein 10 Fat 24] Calories: 448

[#] Daily Calories: 2052.5

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End Day Three: Found out how much weaker my left arm is. Going to have to wait for my left to catch up. I also am now completely broke... My weight gainer, protein and creatine should arrive any day now to make things easier for me.

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| Journal Total Calories: 2492.5 |
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[melteye]

Tuesday March 13, 2003
Bulking

3000 Calories Goal
2670 Minimum

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End Day Four: Horrible day

[melteye]

Tuesday March 14, 2003
Bulking

3000 Calories Goal
2670 Minimum

6:00AM - Sleep
Total: 9 Hours
3:00PM - Wake

3:15PM
3 Scrambled Eggs [Carbo. 3 Protein 18 Fat 10.5] Calories: 178.5

5:45PM
2 Grape-nuts [Carbo. 94 Protein 12 Fat 2] Calories: 442
Milk [Carbo. 11 Protein 8 Fat 8] Calories: 148

7:00PM - Workout

Sled Standing Calf Raise
150 nnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnn 12
165 nnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnn 12
165 nnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnn 12
180 nnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnn 8
180 nnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnn 8
180 nnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnn 9
180 nnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnn 6

Seated Calf Raise
60 nnnnnnnnnnnnnnnnnnnnnn 10
60 nnnnnnnnnnnnnnnnnnnnnnnnn 13
70 nnnnnnnnnnnnnnnnnnnnnnnnnn 12
80 nnnnnnnnnnnnnnnnnnnnnnnn 8

Lever Hip Flexion [edit: i now believe i was doing them incorrectly]
200 nnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnn 10
200 nnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnn 10
240 nnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnn 10
240 nnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnn 10

Cable Seated Hip Abduction
090 nnnnnnnnnnnnnnnnnnnnnnnnnnnn 10
115 nnnnnnnnnnnnnnnnnnnnnnnnnnnnnnn 8
115 nnnnnnnnnnnnnnnnnnnnnnnnnnn 4
100 nnnnnnnnnnnnnnnnnnnnnnnnn 5

Dumbbell Squat
60 nnnnnnnnnnnn 10
70 nnnnnnnnnnnnnnnnnnnnnnnn 10
80 nnnnnnnnnnnnnnnnnnnnnnnn 8

8:20PM - End Workout Routine
Big Max Weight Gainer [Carbo. 120 Protein 28 Fat 1] Calories: 610

[#] Daily Calories: 1378.5

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End Day Five: The workout today felt extremely good. I took a xenadrine from my girlfriend just to see what it felt like. Don't know if this was the reason.

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| Journal Total Calories: 1378.5 |
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[casanova88]

hey melteye good to see you starting a journal - it'll be your best friend when it comes to tracking your progress

for your chest days do presses before tricep extensions - use your energy on the big movements first

also cut back on the volume you dont need that many sets

you might want to up the cals a bit. how many grams of protein/carbs/fat are you taking in?

how much rest do you get a night - its kinda hard to tell your journal is a little difficult to read lol ( or maybe its just cuz i'm up too late )

well hope to see you on the board
happy training
casanova

[StevenD]

Melteye,

When did you start lifting?

[melteye]

The reason I did so many sets is because I've never lifted before and didn't know my maximum weight. From now on I will perform 2 warmup sets of 80% and 3 sets of maximum.

My new routine (starting monday) is located here

I started lifting free weights on monday. About a year ago I used the machines for a week then stopped. Any reason why you ask?

Since I sleep and wake up at random times I specify what time and place it in the correct day.

6:00AM - Sleep
Total: 9 Hours
3:00PM - Wake

At the end of each journal I show how many calories I ate on that day (ex: March 11) and I also keep track of how much I ate from waking up until I sleep (Daily Calories).

My Prolab N-Large 2, Optimum Nutritions 100% Whey Protein and Prolab Creatine Monohydrate should arrive monday or tuesday; this will help me add more calories to my day.

Doing bench presses first seems like a much better idea. Thanks for the suggestions.
Update: The journal should now be casanova88 friendly

[StevenD]

The reason why I ask is that the bodies of begginers respond differently to exercise than more experienced lifters. While I am still a beginner (Using machines since last April and using free weights since last October) my body has begun to change how it responds. What got me good gains for months is over-training now in some instances. Now others are able to make better suggestions knowing your level of experience.

I will make one suggestion. I did 1.5-2 hour workouts before. I was enthusiastic. I wanted to work really hard. The result was that within about 2 months I got very burned out and started skipping workouts. I would suggest keeping all of your workouts to an hour or so. That legs, biceps, forearms routine looks very, very long.

[melteye]

I did the Friday routine minus the biceps and forearms and I my legs were exhausted, but I seemed to have a bit more left for arms. I actually formed my workout around yours, I liked the amounts of rest I get between each. Where should I move forearms to?

I also try to limit myself to an hour but sometimes it doesn't end up that way. It is very hard to make me completely exhausted. I usually work out until I start shaking... Ten minutes later I want to go back and do it again But I don't, of course.

Since I now know my warmup and max weights I can start doing less sets (2 warmups 2 sets of 8 reps good?), this will allow me to squeeze my excercise into an hour.

If this wouldn't work and the routine is still long where do you recommend I move the forearms or others to?

[StevenD]

Originally posted by melteye
Since I now know my warmup and max weights I can start doing less sets (2 warmups 2 sets of 8 reps good?), this will allow me to squeeze my excercise into an hour.

If this wouldn't work and the routine is still long where do you recommend I move the forearms or others to?

Remember that intensity is good; rest is good; and working out in a way that you can stick with for the long term is good.

If 2 warm-up sets and 2 workout sets for 8 reps will keep you to an hour, that should be fine for now. You may need to adjust it this way or that as you go along. For example, if the 2 work-out sets don't work you hard enough, try going heavier in weight for fewer reps to push intensity back up again. Listen to your body.

If you are ready to do it all over again 10 minutes after you finish, then I admire your energy. You got me beat. Btw, to what do you attribute your high energy level?

I want to point out something that ebon00 has shown me in my routines of the past. You have a ton of exercises that work the biceps and forearms one way or another, yet these are 2 of the smallest muscle groups in the body. Let me show you what I mean.

Biceps and Forearms: 8 exercises x 2 sets =16 sets
Cable Front Pulldown
DB Bent-over Row
Lever Incline Row
DB Row
DB Curl
DB Preacher Curl
DB Wrist Curl
DB Reverse Wrist Curl

Back: 6 exercises x 2 sets = 12 sets
Cable Front Pulldown
DB Bent-over Row
Lever Incline Row
DB Shrug
DB Row
Straight-leg Deadlift

You are working the smallest muscle groups harder than one of your largest muscle groups. Your biceps may do okay for a while but eventually they're going to go on strike. Mine did.

It's great that you want to be sure and work all of your muscles. There is, however, alot of overlap in what muscles are being worked by different exercises. Check www.exrx.net. All the major curling exercises don't just work the biceps. They work the forearms too. If you like all of these different exercises, pick 1-3 and use those. Hold the rest in reserve for when you need a change of pace.

I'll spare you and stop rambling now. I hope this helps.

[melteye]

Routine Revision - here
*I might have gone a bit overboard, let me know if I'm underworking any areas... every muscle counts.

I'll spare you and stop rambling now.

The information your providing is greatly appreciated and I don't consider it rambling at all. If you see a problem with my routine, behavior or training attitude please let me know. Your comments allow me to make proper changes and become stronger.
I have the ability to push myself very hard and I enjoy the exhaustion and muscle pain. Even though I don't get enough food I always seem to have an odd amount of energy. I also beleive I have more testosterone then average.

Sorry if I edit so much. I am obsessive compulsive.

[melteye]

Tuesday March 15, 2003
Bulking

3000 Calories Goal
2670 Minimum

7:00PM - Injury
Hyperextended left knee while sparring (Kung Fu). Not very severe. When I straighten my leg completely and apply weight the left knee feels like it wants to go further. Doesn't feel stable. Applied ice for twenty minutes then applied a wrap.

8:00PM
9 Slices Shabu Shabu

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End Day Six: I was not able to eat until much later in the day. I also need to lower activity levels on resting days to minimize injuries like we've seen today.

[melteye]

Tuesday March 16, 2003
Bulking

3000 Calories Goal
2670 Minimum

2:00AM
2 Red Baron Deluxe Pizza [Carbo. 77.5 Protein 32.5 Fat 42.5] Calories: 822.5

5:00AM
Red Baron Deluxe Pizza [Carbo. 38.5 Protein 16.25 Fat 21.25]Calories: 411.25

7:00AM - Sleep
Total: 7 Hours
2:00PM - Wake

4:00PM
Red Baron Deluxe Pizza [Carbo. 38.5 Protein 16.25 Fat 21.25]Calories: 411.25

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End Day Seven: I am so sore that I can barely walk. It's painful. Gotta love it.

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| Journal Total Calories: 822.5 |
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[melteye]

Tuesday March 17, 2003
Bulking

3000 Calories Goal
2670 Minimum

3:00PM
Special K [Carbo. 22 Protein 7 Fat 0] Calories: 116
Milk [Carbo. 11 Protein 8 Fat 8] Calories: 148

5:20PM
Big Max Weight Gainer [Carbo. 120 Protein 28 Fat 1] Calories: 610

10:30PM - Workout Routine

11:45PM
PowerBar

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Day Eight: My left knee is significantly better. I only get a slight feeling of instability, going to take it easy for a week. I drank weight gainer at 5:20PM expecting to be at the gym by 7:30PM but things didn't work out that way and I had no money for food. My workout was very bad, I was etremely hungry and had absolutely no energy... I also didn't feel that my routine for shoulder and back is effecient enough... But I don't know what to change.

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| Journal Total Calories: 264 |
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