Mel4mass's BodySpace - Bodybuilding.com

real name

Melissa

age

gender

Female

location

Grovetown, GA, US

gym

YMCA

occupation

Admin Assistant

View All

Overall Goal

///

Compete

I know I have ABS and I want to see them!

goal physique

Fitness Model

Progress & Goals

BEFORE

Jan 14, 2012

CURRENT

Apr 22, 2012

View All

114.6 Lbs.

LEAN BODY MASS

20.6 Lbs.

BODY FAT

CURRENT WEIGHT

135.1

Lbs.

May 2, 2013

CURRENT BODY FAT

15.1

May 2, 2013

PROGRESS HISTORY

Lbs.

2008-04-11,2011-02-15,2012-01-12,2012-01-14,2012-01-24,2012-01-31,2012-02-14,2012-02-29,2012-03-21,2012-04-11,2012-05-02,2012-05-21,2012-05-30,2012-05-31,2012-11-03,2012-11-18,2012-11-19,2012-12-01,2013-02-15,2013-02-20,2013-03-25,2013-04-12,2013-05-02

193,163.4,159.4,157,158,156.8,156.2,155,153.4,151.8,151,148.4,147.4,147.4,150,146,146,143,142,142,138,136.2,135.2

Jun 15, 2013

130 Lbs.

2008-04-11,2012-01-14,2012-01-24,2012-04-27,2012-05-02,2012-05-31,2012-11-03,2012-11-18,2012-11-19,2012-12-01,2013-02-20,2013-04-03,2013-05-02

35,26,26,23.4,23.4,21.4,21.3,21.3,21.3,21.3,21.3,19.6,15.2

Jun 15, 2013

12 %

Lbs.

125.5,106.2,103.6,116.2,116.9,116,115.6,114.7,113.5,116.3,115.7,113.7,112.9,115.9,118.1,114.9,114.9,112.5,111.8,111.8,111,109.5,114.6

View All

LATEST MEASUREMENTS

Waist
32.5" a gain of 0.8" in 85 days
Feb 18, 2013
Arms
11.8" a gain of 1" in 85 days
Feb 18, 2013
Chest
32.5" a loss of 0.2" in 85 days
Feb 18, 2013
Thighs
21.2" no change in 85 days
Feb 18, 2013

View All

Programs

My Workout Philosophy View My Full Workout Program

Bootcamp Mon - Wed-Fri mornings at 0530. Upper body on Tue and lower on Thurs mornings and 2 mile run in the evenings both days.

Tuesday Mornings - UPPER BODY

Bench Press (2 warm-up sets) 3 X 12

Superset w/

Wide frip bar rows 3 X 12

Machine Front Shoulder Press 3 X 12

superset w/

Close grip pull downs 3 X 12

Machine Flyes 3 X 12

superset w/

DB side raises 3 X 12

Rope press downs 3 X 12

superset w/

bar curls

DB kick backs 3 X 12

superset w/

seated DB curls 3 X 12

Thursday Mornings

LOWER BODY

Leg Press (2 warm-up sets) X 3 sets of 23

Leg Ext 3 X 10

Seated Leg Curls 3 X 10

Deadlifts 3 X 10

DB Walking Lunges 3 X 10

Standing Calf Raises 3 X 12

Pick 4 and do an AB circuit - Ball Crunches 3 X 20, Flutter Kicks 3 X 30, Snail Crunches (ball) 3 X 15, Rope Crunches 3 X 30 and floor crunches 3 X 30. ** I do one set of each of the four exercises, rest 1 minunte and then do the next set, repeat until I've done all 3 sets.

~~~~ The exercises will stay the same for 8 weeks however the reps will change each week or so to add some variety and keep me from a plateau. I am working on building muscle and burning fat.