a_welch503 WORKOUT JOURNAL

[threenorns]

wierd - i'm the same way: i *love* bread and pasta, but i really hate how i feel afterward. i just try to avoid them now. are there any starchy carbs you find tolerable? i'm open to suggestions, as long as it's not sweet potatos. i'm so sick of them, you wouldn't believe.

[.V.]

The brown rice causes the least distress. Sweet potatoes are OK, but a bit much sugar for my needs. I just basically stick with my breakfast, pre/post workout shakes and 8 pieces of chicken or fish with either rice or potatoes each meal. I have green veggies every other meal. Then start over the next day. There are the occasional variations though - sometimes I get the subway turkey breast(double meat) with lettuce/tomato/mustard. I actually had one of those today. Now, I've got my first half of my food in...I've got to go do my legs.

[.V.]

01-16-2006

Legs
Squat.....210x3x4
SLDL.....210x3x4
Calf Raise.....260x3x10
Leg Ext.....150x3x10
Leg Curl.....65x3x10

Cardio
No real cardio today. I did swing a wood splitter for 30 minutes though. I love doing that. I've told everyone - bring me your wood, I'll split it for free - then you take it home. The think I'm full of it and don't ever bring it, or want me to pick it up and deliver it for them.

Nutrition
Cal-2124, P-267g (51%), C-203g (35%), F-31g (13%).
Going without cardio workout today, I kept all whole food meals but skipped a couple of suppliment meals today. I did exercise good willpower today - my family wanted my low carb taco's today - the good fatty ones. I cooked them then ate skinless chicken and a salad. After all the rice and sweet potatoes, I just couldn't stand any extra carbs at dinner time tonight.

Comments
HOORAY, I squatted today. It was good too. I followed 3N's advice about starting with 200. I warmed up for a long time starting at 110 - worked my way up and got acclimated for 200. It felt pretty good so I added another 10. I did lose poundage on every lift but that's OK, I'll get it back...I always do. To make up for the loss, I did drop the weight on extensions and curls and increase the reps to 3x10. Getting a mix of low volume and high volume on leg day just might encourage them to grow, get strong, and hopefully stay that way.

[threenorns]

well, of course you'll get it back! i'm pretty certain any fight your body's putting up is for show only - it knows it's whipped

[.V.]

Edited in nutrition, cardio for the day.

Got my last shot of decadron today too. Feel like crap now. Will feel good tomorrow. Should feel awesome day after tomorrow for arm day.

Now all I've got to do is avoid sick people until my immune system is back up to speed. Seems dumb to suppress it on purpose considering what I do for a living. Can't be avoided though.

[.V.]

01-18-2006

Arms
BB Curls...........110x3x6 (R,I)
Skull Crushers.....105x3x4 (I,I)
DB Curls...........50sx3x6 (R,I)
Welch Press.........35x3x6 (I,R)

Cardio
None really - just some general conditioning. Got ahold of some wood to cut and ran the saw for a couple of hours and split for about 1/2 hour.

Nutrition
Cal-2686, P-371g (55%), C-225g (31%), F-41g (14%)

Actually hit my nutrient goals for the day this time. It was easy by eating a lot of sandwiches. I just don't like sandwiches, but they are convenient.

M1.....Chicken Sandwich (each one is 2 slices 100% whole wheat bread, 2 pieces boneless, skinless chicken)
M2.....40g whey preworkout
M3.....20g whey Postworkout, 32g dextrose/creatine, 1 banana (30 minutes postworkout)
M4.....Tilapia 2 fillets, sweet potato (2 hours postworkout)
M5.....Chcken sandwich, salad
M6.....Chicken sandwich, salad
M7.....Whey Shake
M8.....Chicken sandwich, broccoli, potato
M9.....Chicken sandwich

Comments
Nice arm workout today. Diet right today. If I had done an actual cardio session, I'd have had two more feedings. Those 50's on the DBs were a real struggle last time to get all 3x6. Today, they were just too easy. I'll go for 55's next time, but will be happy with 52.5's.

[threenorns]

holy crap, you have strong triceps!

[rangers97]

Originally Posted by a_welch503

Comments
Nice arm workout today. Diet right today. If I had done an actual cardio session, I'd have had two more feedings. Those 50's on the DBs were a real struggle last time to get all 3x6. Today, they were just too easy. I'll go for 55's next time, but will be happy with 52.5's.

hey if you wanna make your db curls more challenging without having to move up in weight, try hammer curls on a preacher bench. Now I generally consider myself pretty strong, I worked up to 70lb db curls when I was doing my max-ot stuff, now it might be cause I don't do much arm work, but now I am doing hammer curls on the preacher bench and it is tough as hell, and it's good cause I can use 55 lb dbs and still struggle, instead of having to stress myself to regular curl 65 lbers or whatever...

just a suggestion...you;ve got the barbell curls, try a different curl with the dbs to hit a different part of the arm....:

[.V.]

Thanks Rangers - I'm always willing to re-evaluate things. I've got almost 8 weeks left on my current routine then time to re-plan. I'll definitely keep those in mind.

3N - thank you too. They were better and will be again. It is encouraging to hear that.

[.V.]

01-19-2005

Shoulders
Mil Press............115x4,3,0 (F,I)
Upright Row............120x3x4 (I,R)
DB Shoulder Press.....45x6,6,5 (I,I)
Shrug..................250x3x6 (R,I)
Rear Delt Row...........60x3x6 (*,I)

Lost ground on some, increased on others. Just gave out on MP. Very fatigued all day. Eating like I should. No cardio really - just spit some wood for about 15 minutes. Next time will be better. Good eating today, some rest tonight, things will be better tomorrow.

Nutrition
Cal-2686, P-371g (55%), C-225g (31%), F-41g (15%)
Going to have to eat twice more tonight to get this.

[maverick]

Those are some pretty heavy upright rows compared to your other weights. If you're gonna be big in something, its nice for it to be compound exercises. Unlike my partner today who was bragging about racking the leg extension machine. I gave him a less-than-enthusiastic thumbs up. :

[.V.]

Yeah, I prefer the compound stuff too. I didn't think I'd have it in me to do very well on the rows after failing on the MP. Ahhh, there's good days and bad. This one I won't really call bad - because I did everything I possibly could with the heaviest weight I could handle. That is the goal.

I'm actually keeping the leg extensions on my leg day - but doing them with less weight and more reps - trying to mix up the heavy and light to see if that can make some growing happen.

[ajarvis]

Originally Posted by a_welch503

...everything I possibly could with the heaviest weight I could handle

Can't ask for more than that :

[.V.]

01-20-2006

Back
CDL.......250x3x6 (I,R)
BOR.......160x3x6 (I,R)
P/U.....15,13,10,7,5=50

General Conditioning
Splitting.....30 minutes
Dragging......2 12.5hp 38" cut mowers 100 yards uphill.

Cardio
200/100 intervals.....1.5 miles
Walk..................2.5 miles
Ran a hill 12%........182 yards

Comments
Good day today. It's time to increase weight on CDL, but I'm going to repeat because I caught myself thinking, "I get to increase and do less reps next time". If I'm dreading 6 reps, then I don't really "own" the weight totally. I'm especially happy that I'm back up to 50 pullups. Just for fun, I decided to make a harness and drag the mowers. It actually was fun - my mother in law stopped by and kept saying, "if you'd put some air in the tires and take them out of gear it'd be easier." I just grinned and gave her a: . She thinks I'm an idiot anyway - what the hell.

I've now ran completely out of wood to split - dammit. I love swinging that splitter. I may have to get an old tire to beat on now - that just seems like such a waste of time.

I may have overdone it a bit today - but I just felt so damn good all day. I haven't been able to say that in a while. It was just 16 or 20 days ago that I couldn't walk so I guess I'm doing pretty good today. I still have some energy left. I don't know if I want to just rest, or go pick a fight or something.

[Eric_B]

Looks like a great workout. Heavy deadlifts and 50 pulllups is quite impressive. Hope you can continue to have these days with abundant energy. :