a_welch503 WORKOUT JOURNAL

[.V.]

01-11-2006

Arms
BB Curls...........110x3x6 (I,I)
Skull Crushers.....100x3x6 (R,I)
DB Curls............50x3x6 (I,R)
Welch Press.........30x3x6 (R,I)

Cardio - Dancing 1hr 15 minutes

Nutrition - TBA - will probably suck - out of protein supps, out of chicken, out of fish. Can't get to store until tomorrow evening. All I have left is steak, lots and lots of steak and of course all kinds of veggies and stuff.

Comments
Most excellent workout today. I've done more weight on each lift in the past, but not one where the connection with the muscle was this good. It looked like the veins in the forearms were going to split the skin during the dumbell curls. Everything just felt great. Now to have another good one tomorrow.

[abarlament]

Originally Posted by a_welch503

01-11-2006

Arms
BB Curls...........110x3x6 (I,I)
Skull Crushers.....100x3x6 (R,I)
DB Curls............50x3x6 (I,R)
Welch Press.........30x3x6 (R,I)

Cardio - TBA will be late

Nutrition - TBA - will probably suck - out of protein supps, out of chicken, out of fish. Can't get to store until tomorrow evening. All I have left is steak, lots and lots of steak and of course all kinds of veggies and stuff.

Comments
Most excellent workout today. I've done more weight on each lift in the past, but not one where the connection with the muscle was this good. It looked like the veins in the forearms were going to split the skin during the dumbell curls. Everything just felt great. Now to have another good one tomorrow.

What sucks about that!?

[ajarvis]

Nothing wrong with a good steak

[.V.]

New post to reflect today's cardio. After homework my little one looked kind of sad and I asked what was wrong. She said, "I don't want to go biking with you today". I said, "OK" we'll stay home. So we did. She then started, "dad why are you always to tired to do anything with me any more". So I said, "what do you want to do? We'll do whatever you want." I was thinking board games or something like that.

We danced for over an hour. Everything from ABBA, BEE GEES, Brittney Spears, Spice Girls, to modern dance music - hip hop. One note - Disturbed is not for dancing - but we tried. Near the end in my best terminator impression I said, "I am the dancing queen". That was a good laugh. In the end we were both tired, sweating harder than when we run or bike. I gave up after 1hr 15 min - she went another 15 min then said, "who's the dancing queen now"?

[gcs118]

lol great cardio substitute : Your kids must love you

[.V.]

Originally Posted by gcs118

Your kids must love you

Occasionally. Not always.

[Klinger]

Can't beat that - enjoyable, memorable time with family and a decent workout rolled into one.

[.V.]

1-12-2006

Shoulders
Mil press.......115x3x4 (R,R)
Upright Row.....115x3x6 (R,I)
Shrug...........250x3x6 (I,R)
RDR............20x3x6 (I,NDA)

Nutrition
I really have no idea. Red meat(6oz ground chuck) X2, Green veggies X3, Subway turkey on whole wheat with mustard and vinegar X2. That's all.

Comments
Well, my legs are tightening up agian. The decadron seems to be wearing off. I went to get a shot and missed the doc's office by 2 minutes - everyone was gone. Got to work tomorrow - so if I'll slip off and go tomorrow. A couple of days without my suppliments and things start to get really un-cool, just like when I was taking the copaxone injections. Seems I've got the dosage right. A scoop of this, a pinch of that, add water - take it until your whole body starts stinging.

About the workouts - I'm going to stop alternating the BBMP and the DBSP from week to week. I may go back to doing both or just stick with the bar. I can't really get the movement right for the rear delt raises so I experimented with the low cable station and found a way to do rear delt rows with it and hit them even better. I'll be doing these now on shoulder day. Improved the quality on the BB MP this time, the first two sets were great. The last one was still a bit of a struggle though so I'm repeating again before rasining the reps.

Adding NOS to my suppliment list - it's really for the CNS benefit, not for bodybuilding. If it helps though, I'll be happy with that - kind of like with the others.

[.V.]

01-13-2006

At work so no lifting today - except for stretchers a few times. Tomorrow is back day. Today is cheat day. Diet has been clean and on track today - feels good after eating the other stuff the last few days - even though they are allowed, I just couldn't get enough calories in eating that way. Now today, I did it right, I've eaten all I'm supposed today and the last scheduled meal is a mexican resturaunt blowout. Should help back day be a good one. If I don't slip up and eat my regular chicken taco salad - hold the fatty stuff.

Should feel good tomorrow - legs aren't quite right today and I had to go get another decadron shot today. Scheduled for another one monday.

[.V.]

01-14-2006

Back
CDL.....250x3x5 (I,I)
BOR.....170x3x5 (I,I)
P/U.....BWx3x10 (R,R)

Cardio
Cardioglide.....15 minutes

Nutrition
Cal-1976, P-245g (50%), C-195g (36%), F-29g (13%)
Coming up short today. Finally got home from work late and started eating to get ready for workouts after 12pm. This is all I could get in feeding as frequently as I could hold it. I made low carb/low fat pizza pockets for the family tonight. I saved one back and will have one before bed. I have no idea of the nutritional content so all of the numbers will go up at that time.

Comments
Great workout today. Made both planned increases. Felt stronger than I have. I will increase both next week and repeat pullups again. Probably just the decadron helping this most recent exacerbation come to an end. The stuff works agianst muscle building goals but since it lets the spasms unlock, makes the lungs feel good, and has some good anti-inflammatory properties, it isn't all bad. This is the best I've felt in quite some time. Deadlifting always frightens me but after I've done it, well even while I'm doing it - I love it and love the way it makes me feel. The sense of satisfaction is overwhelming when one has a good deadlift session. The coolest thing happened today on my 3rd set - just as the bar was coming above my knees, my left leg started to falter and the spinal erectors took over - flexed really tightly and I felt a "pop" between L4 & L5. A slight nagging ache I've had there for weeks and didn't really notice because I'd gotten used to it. Funny how something can hurt but other pains keep you from noticing it then when it is gone you realize how good you feel without it hurting. Home chiropractic by deadlifting with good form.

[threenorns]

"kids, don't try this at home", lol.

just a question here, but if you're going both low-carb AND low-fat, doesn't that just leave your body with protein to use as fuel? would adding a couple shots of olive oil be of any benefit?

[.V.]

No, I'm not doing low carb and low fat at the same time. Right now, I'm actually going rather high carb. That's just he way I make the pizza pockets. I make all my sauces homemade - I just don't put sugar in it. The pepperonis are a specially made kind that I get to have "low" - way lower than what you can get in the store. The cheese is regular fat - but I don't overuse it. I put it all in the low carb tortilla wrappers and bake it. Very good - with low carbs/serving and way less fat than in regular pizza. We just don't like greasy stuff here. This is just one meal - and for me - one snack. Like I've said before - I trick my kids into eating healthy without realizing it. Whole wheat wrappers instead of bleached flour pizza crusts, low fat pepperoni (compared to store bought)...things like that.

You are correct though, one going low carb should eat extra fat or they will just feel hungry - another reason for going high fat with a low carb diet is to reduce protein intake to the least you can get by with and still be muscle sparing - extra protein also turns to glucose easier than fat and causes a fat storing insulin spike.

[.V.]

01-15-2006

Chest
Flat Bench...............160x6,6,5 (I,I)
Incline Bench............140x6,6,5 (I,I)
Decline Bench..............150x3x5 (I,I)

Abs
Decline Crunch...................120x3x8
Seated Cable Crunch.........100x20,20,12

Cardio
200 Run/100 Walk intervals.....1.5 miles
Walk.............................4 miles

Nutrition
Cal-2864, P-326g (47%), C-278g (36%), F-53g (17%)
Somewhere missed a feeding today and came up short on calories. To get this, I'll be having chicken and rice at 9pm and a small steak with salad at Midnight before going to bed. This will put my fat up to 17% instead of 10 or 11% but oh well. I did have a sweet potato after cardio. I haven't had one of these since I was a kid. Wow there are a lot of calories and sugar in one of those things.

Comments
Good day today. Made improvements on bench and abs. I've felt frustrated with the bench lately (who doesn't sometimes). Even though I'm using a BB setup and focusing on quality reps over weight. I just realized today though that I can do 3x6 only 5 pounds short of what I was doing 3x3 with a working weight of 365 using a PL setup. So maybe there is some hope for my chest after all.

That is some amazing protein consumption today.

What percentage of your protein consumption today came from protein drinks versus "real food".

Do you have any digestion problems on days that you consume that amount of protein?

Any other observations to share?

[.V.]

Just that it's hard to get that much. I've been trying for 370+g/day but can't get it. I could if I just loaded up on shakes. I have a shake with my whole food breakfast, one before and after each workout and that is all. The rest of the day is food. Way more food than I want, but if I'm getting stronger and not storing fat - it must be about the right amount. I know many say just eat, eat, eat. I'm trying to do that, but not to the point that I gain fat. I want to have the balance where I'm gaining muscle but not fat - that's difficult to do, but so far, I seem to have found it. If I could consume a bit more and gain more muscle without more fat, I would. But, I'm taking it gradual.

Digestive problems - not really, just a lot of discomfort from all the carbs I'm eating. The whole wheat bread, brown rice, sweet potatoes, regular potatoes - those things always cause me gastric distress. My tummy is happiest with 4 steaks, 2 eggs, and 4 big salads or plates of broccoli each day. That's excellent to lose weight on - but not conducive for a good bulking diet.