a_welch503 WORKOUT JOURNAL

[Andrea]

I see that you might cut out 2 pieces of chicken. I wouldn't recommend that. I know what you mean about not eating enough calories. I do that a lot. It's hard for me to eat 1200 everyday.

[.V.]

09-10-2004

Chest / Shoulders

Military Press..................85x3x8, 1x7
Upright Row.....................95x3x6, 1x8
Bench Press....................125x3x6, 1x8
B Flyes......................80x1x6, 90x4x6
Shrugs-Front........................175x4x6
Shrugs-Back.........................175x4x6

Goals Met:
Increased military press by 1 rep. I really thought I was going to get 4x8 today - a little disapointing, but I did get a little increase.
Increased upright row by 2 reps one workout early.
Increased bench press by 2 reps one workout early.
Increased weight on shrugs. 4x6 felt pretty good.

Tried a wider grip on bench press today. I read somewhere on this board that this lets the lats come into the lift and helps out. I'm going to do the wider grip bench for a while and see what happens, I hope the chest does not suffer from helping with the lats. If it does, I will go back to the medium grip.

New Goals:
Increase reps on Military press
Increase reps on Upright Row
Increase reps on Bench Press
Increase reps on Shrugs

Not ready to increase anything on the butterflyes yet. I did get the extra set with 80 pounds - only because when I started, I put the pin in the wrong place. I don't know if I will count this as a warmup set or a wasted set. I guess I will call it a warmup.

[.V.]

09-11-2004
Remember those lost 3 years ago this morning. It happened to us all. Let's NEVER forget what was done to our nation and why we have to stop it from ever happening again.

Today's Workout:

Arms
BB Curls........................95x4x8
Skull Crushers..................80x4x8
DB Curls............40x4x6-R, 40x4x8-L
Tate Press......................36x4x6
Tricep Pressdown................80x4x6

No abdominal work today. I have been sick for 5 days. Today is pretty bad - I've had vertigo that causes nausea. It has not effected my workout up till today. Today, it is almost intolerable. Had to take meclizine for the vertigo. It helps for about 2 hours. It was enough to get me through my arm workout. I didn't have enough left in me to get the abs today. Have to go to a football game in a town 1 hr away. When I get back, I might do abs then, or I might not. Depends on how I feel.

Goals met:
Increased weight on BB curls - was supposed to increase reps and wondered why those 8 reps were so heavy and hard to do, I had accidentally put 5 pounds too much on the bar. So increased reps and weight at the same time.

Increased reps on skull crushers.
Increased weight on tricep pressdown.

New Goals:
Increase weight again on BB curls.
Increase weight on Skull crushers.
Increase reps on Tate press

Failures: Did not do abdominal work today. Have to make it up later.

[.V.]

09-13-2004

Legs / Back

Warm up - 5 min on cardio glide

Pull ups.............2x10, 2x12
Squats..................175x4x8
Deadlifts...............175x4x8
Calf Raises.............175x4x8
Bent Over Row...........130x4x6

Goals Met: Increased reps on Pull Ups, Squats, Deadlifts, Calf Raises

New Goals: Increase weight on Squats, Deadlifts, Calf Raises
Increase reps on Bent Over Row, Pull Ups

Still slightly sick, the vertigo hit during the deadlifts and caused some nausea, not enough to effect the workout or have to take any medication for it. I guess it was just the up and down that the head does during the deadlifts.

It might be that I waited too long after breakfast to work out. I usually hit it within 1/2 to 1 hour after eating. Today I got dealyed and it was 2 hours. Either way, it is over and I had a good workout.

I'm trying 5 min of cardio to warm up with before working out now. I will do this for a week then I will try doing a light set before each exercise to see which warmup works best.

[Firehawk]

Wow, you can curl more than i can....lol. In my defense, i do curls after heavy back exercises , but still man. Sheesh.

[.V.]

Originally Posted by Firehawk

Wow, you can curl more than i can....lol. In my defense, i do curls after heavy back exercises , but still man. Sheesh.

I didn't mean to. Did you notice that I accidentally overloaded the bar? That does give me the motivation to move on up though. I hope that the BB curls will help the DB curls get stronger too and help that weak left arm out a little.

[Firehawk]

If you got 8 proper form bb curls, then you did the right thing accidentally increasing the weight lol. If you did them with proper form, straigtening your arms out all the way down, then great man. Thats great. I can only do 95 properly for 3x5 reps.

I was doing 105 but putting too much back into it and not bringing it down far enough on the eccentric part of the lift. Thats why i backed off.

[.V.]

I bring it all the way up and all the way down, as slow as possible. I'm still sore from it today. I'm glad I don't have to go through arm day for 2 more days.

[.V.]

09-14-2004

Chest / Shoulders

Military Press...................85x3x8, 1x7
Upright Row...........................95x4x8
Bench Press..........................125x4x8
B. Flyes..............................90x4x6
Shrugs...............................175x4x8

Goals met:
Increased reps on upright rows, bench press, shrugs.

New Goals:
Increase weight on upright rows, bench press, shrugs. Still need to increase reps on military press.

Felt stronger on the B.Flyes today. Good intensity - not quite ready to start increasing yet.

Failures:
Still cannot get rep # 8 all the way up on that last set of military press and lock the elbow out. Made it almost all the way, but did not succeed in getting 4x8. I think I will get it next time.

Tomorrow is arm day. I will find out if last time was a fluke or not when I try to increase on BB curls.

Trying something a little different on diet. Instead of a breakfast with 140 cal. and 12g protein and post workout of the same, I am having a breakfast with 170 cal. and 20g protein and post workout meal is the same. That is 340 cal and 40g. protein before lunch. Carbs and fat are unchanged. I seem to have a little more energy for my workout and am not as wiped out after. The vertigo and nausea are almost completely gone today.

[.V.]

09-15-2004

Arms / Abs

BB Curls..............100x4x6
Skull Crushers........85x4x6
DB Curls................40x4x6
Tate Press............36x4x6
Crunches..............70x4x6
Leg Raises...............4x30
Tricep Pressdown...80x4x6

Goals met:
Increased weight on BB Curls and Skull Crushers. Used NO spot for left arm on DB Curls.
Increased reps on Tate Press, Improved form on Tricep Pressdown.

New Goals:
Increase reps on Skull Curshers, DB Curls, and Crunches.
Increase weight on Tate Press.

I cannot believe it, I got 100 pounds with the curl bar for 4x6. I've never been able to do that before.
I also got 4x6 even with the left arm on the DB curls without having to spot myself.

[Firehawk]

You piss me off. How in the world can you surpass me? LOL good job :

[.V.]

Puny little arms, and a lot of effort, grunting, straining, and hurting the next day.

[.V.]

09-18-2004

Missed lifting yesterday. Had to work too much. I was pretty much working for 48 hours.

Had planned to make it up and hit both workouts today. But only made it through legs/back. Maybe tomorrow I can get back on schedule.

Legs/Back

Pull Ups..................4x12
Squats.................180x4x6
Deadlifts..............180x4x6
Calf Raises............180x4x6
Bent Over Row..........130x4x8

Goals met: Increased reps on pull ups and bent over row.
Increased weight on Squats, Deadlifts, and Calf Raises.

New Goals: Increase reps on squats, deadlifts, and calf raises.
Increase weight on bent over row.

[SurfinAmy]

Originally Posted by a_welch503

I usually eat pretty much the same thing...This has been the key to my fat loss...posted my diet in a question thread...concensus is that I may be eating too much...Here is the difference...portion sizes are smaller. Anyone knowledgeable about controlled carbohydrate dieting - please feel free to comment, complain, flame, or offer opinions in any way you choose.

Andy,

I think you're going to need way more fuel than that to build muscle though!!

Did I give you this link before about the Schwarzbein Principle? I hope you will check it out, I personally think it is well worth buying the book too. My friend's dad was able to get off his heart pills after 30 years of taking them or something, and also get rid of the cane he was using by following the plan. True, it didn't happen overnight, but it DID HAPPEN, you should see him now....

Please check it out Andy o.k., don't just skim through it and forget about it, I hope you will get the book and read everything this woman has to say about our bodies.


http://www.schwarzbeinprinciple.com/.../program1.html


As for the vertigo, I just recently experienced that and it definitely sucks! Doc gave me something called Zyrtec for my allergies and about a week after I started taking them I could barely even walk a straight line, obviously I stopped taking them and feeling 100% better.
Once again, and this pisses me off, the allergist had only the standard questions you read in the textbook - (do you eat shellfish, peanuts, etc...have you switched soaps recently? what are you pillows made of? - hello! read the chart! We've gone over this about 100 times!)
ABSOLUTELY NO QUESTIONS about my general eating habits, water intake, exercise, etc.) .....I guess those things aren't relevant or something...as usual the answer was to just throw drugs at the symptoms instead of finding the problem. I don't even know why I bothered going in.....

-Amy

[.V.]

Thanks for the input, I'll check it out. Then I'll see if the have the book in the library.