a_welch503 WORKOUT JOURNAL - Page 104

**.V.** · 20-Jan-06, 07:43 PM

Thanks. I love those days.

20-Jan-06, 08:01 PM

Dang! Andy did cardio! What's up? Run out of firewood to split, haul and stack?

Nice cardio and it's about time, particularly if you are still serious about doing that mini-triathalon that you talked about in the past.

And you attacked the pullup bar today a good back workout. Enjoy the rest of your day and "stew in your juices".

Have a great weekend!

**.V.** · 20-Jan-06, 09:17 PM

Quote:

Originally Posted by pierini

Nice cardio and it's about time, particularly if you are still serious about doing that mini-triathalon that you talked about in the past.

I'm very serious about it - if I have to walk the entire running section with a couple of canes. My legs and energy levels have been giving me fits lately. But I think I'm getting past that now...I hope.

And yep, I ran completely out of wood today. It's OK though, I've got 4 12 foot long 4' diameter hickory logs to cut up. Then watch out - some serious GC work going to happen.

seraph · 21-Jan-06, 07:30 PM

Quote:

Originally Posted by a_welch503

And yep, I ran completely out of wood today. It's OK though, I've got 4 12 foot long 4' diameter hickory logs to cut up. Then watch out - some serious GC work going to happen.

nice work yesterday. i bet chopping logs up gives you a good workout though.

**.V.** · 21-Jan-06, 10:45 PM

Quote:

Originally Posted by seraph

nice work yesterday. i bet chopping logs up gives you a good workout though.

Yeah, if you are ever bored and want to try something just a bit different for a change, give it a try. I got the idea from this boxer guy at rossboxing.com in an article about using a big hammer to beat on an old tire. That seemed like a waste of time to me, so I do the same thing (kind of) and get something useful from it other that some general conditioning.

**rangers97** · 21-Jan-06, 11:06 PM

i dont know how many of you are into it, but a great workout believe it or not is bowling...now I am talking about "speed bowling", like you don't sit down and just keep going. Think about it, you are throwing a 16 pound ball with a decent velocity, and if you do this for an hour or two, you are completely wiped at the end.

**.V.** · 21-Jan-06, 11:10 PM

haven't done that in a very long time. If I remember correctly, it was fun. Or maybe the chick I was with was fun...hey a date bowling wasn't MY idea - but what the heck - it was worth it.

I do remember something aerobic happened at some point though. Exercise happened.

seraph · 22-Jan-06, 11:58 AM

Quote:

Originally Posted by a_welch503

haven't done that in a very long time. If I remember correctly, it was fun. Or maybe the chick I was with was fun...hey a date bowling wasn't MY idea - but what the heck - it was worth it.

I do remember something aerobic happened at some point though. Exercise happened.

**.V.** · 22-Jan-06, 08:44 PM

01-22-2006

Chest
Flat Bench.....160x6,6,5

Nutrition
Cal-2080, P-329g (64%), C-116g (21%), F-36g (16%) - a bit light yesterday and today. I'll probably have a ground chuck patty on whole wheat before bed if I ever make it home again.

Increased quality of each rep done this time, but still couldn't get the 6th rep in the 3rd set today. Most likely because yesterday and last night I got really busy, ran my butt off, didn't get to sleep, missed way too much food.

Made it into the gym long enough to get my flat benching done and then off to work again. Tried to get out there a couple of more times but work kept happening. I'm here again and expect to be here until 0100 or 0200 - possibly until 0800.

This will change the schedule a bit because I'm finishing chest/abs day tomorrow morning. So instead of legs being tomorrow, they'll be the next day. - then a nonlifting day BEFORE arms.

One cool benefit I noticed, I was forced into a little grappling last night and the extra strength came in quite useful. It's mostly technique, but being stronger helps a great deal. Technique+strength=take the fight out of them really quickly without having to actually cause them harm. That's a good thing.

**.V.** · 23-Jan-06, 09:47 PM

1-23-2006

Chest cont...
Incline Bench..................140x6,6,5
Decline Bench..................150x6,6,5

Abs
Warmup
Crunches.....25x10, 50x10, 75x10, 100x10
Crunch..........................120x3x10

Cardio
Cardioglide - level 4.........30 minutes
(1800 reps)

Nutrition
Cal-2546, P-333g (54%), C-225g, (33%), F-37g (13%)

Comments
Good day on the cardioglide today. Too rainy to get out for running or cycling - plus after the girl scout meeting, it was getting dark. I never got my heart rate above 136 - pushing it until I was very short of breath after the first 2 minutes - then kept right on going. Since my heart rate stays between 50 and 60 most of the time now, I guess 136 is OK. It does get higher when I try to run though.

Chest work - slight improvements in quality, but couldn't quite get that 6th rep on either final set. Better than last week though when I KNEW I wouldn't get it and didn't even try. The first two sets, I didn't have to pause and catch my breath before the 6th rep. I'll just keep pushing for quality over quantity or big numbers...so far it's still working. Slowly, but working. I think 52 hours running non-stop, no rest, and WAY too light on calories probably effected today's improvements negatively though. I did manage to eat better today in spite of getting a late start.

sunmedicFL · 24-Jan-06, 07:33 AM

Quote:

Originally Posted by a_welch503

I was forced into a little grappling last night and the extra strength came in quite useful. It's mostly technique, but being stronger helps a great deal. Technique+strength=take the fight out of them really quickly without having to actually cause them harm. That's a good thing.

HaHaHa...been there done that, not in a while tho. Don't miss it either, better you than me! Nobody was injured, I hope.

**.V.** · 24-Jan-06, 08:20 AM

Quote:

Originally Posted by sunmedicFL

HaHaHa...been there done that, not in a while tho. Don't miss it either, better you than me! Nobody was injured, I hope.

No one was injured. It was either do some wrestling or a deupty who is too small could do some punching. No need to hit if you can pin/hold/restrain.

**.V.** · 24-Jan-06, 09:04 PM

01-24-2006

Legs
Squat..................210x3x4 (R,R)
SLDL...................210x3x4 (R,R)
Calf Raise............260x3x12 (I,I)
Leg Extension.........150x3x10 (R,R)
Leg Curl...............65x3x10 (R,I)

Cardio
Cardioglide.....30 minutes, level 4
1800 reps

Nutrition
Cal-3218, P-339g (44%), C-253g (30%), F-90g (26%)

Comments
My legs worked really hard today. Better quality than last week on the squats, but I'm still having to catch my breath before the last rep of each set and having to concentrate on keeping my weight from shifting to the front of my feet. I need to repeat today's squats again at least once more to have them perfect before increasing anything. The higher rep leg extesions were easier today, but got really close to failure as I got to the last reps. One more repeat on those too. Leg curls were perfect - time to add some reps to these - gotta make some hams.

Nutrition, I ate more fat than desired today. I really felt sluggish, shaky and extra hungry at breakfast so I had some ground chuck. Then this afternoon, I was extra hungry (this is a good thing) and had some chicken tenders (prepackaged) and that drove the fat intake up even more. Apparently no trans fat doesn't mean no fat. I'll read the label more closely next time.

I had planned to go cycling this evening, but my kids needed my attentions at home during my cardio time. So I did a 30 minute cardioglide session again today.

Tomorrow I work so it is no lifting, no cardio (at least not in the gym). Hopefully there will be time for some big, clean eating so I can have a good arm day on Thursday. Thursday will be a later workout though, I have to teach that morning.

**.V.** · 27-Jan-06, 12:14 AM

01-27-2006

Arms
BB curls.....115x3x4 (I,I)
Skull crushers.....105x3x5 (I,I)
DB Curls.....52.5x3x4 (I,I)
Welch Press.....35x3x6 (R,R)

Nutrition
Cal-3008, P-331g (44%), C-348g (44%), F-40g (12%)

Comments
Yesterday ended up being another shift from hell. Didn't get to eat enough. I kept it clean and as big as possible but ended up only getting 2200 calories. I'm going to start keeping protein bars in the ambulance and in my locker again...I can't tell someone with a heart attack, stroke, or in need of help, "I can't help you because it's time to eat" or "carrying you out of here will burn too many calories...sorry dude you're going to just have to die".

The pizza and cheeto eaters already laugh at the way I eat now...they are going to really get a kick out of me munching on protein bars to keep from missing a feeding.

I've also decided that since trying really hard to eat 2600 or so calories a day isn't working out (I lost a pound in 4 days) and my wife said this morning, "your abs and delts are really looking good"...referring to cuts reappearing I need to set a goal of at least 3,000/day and just watch it really closely. I think it's the cardio I've actually been managing to do that is hurting me. Since I need the cardio I'll just have to eat more. Now just to find clean, low fat, low sugar, moderate carb, high protein bars - even if they taste like dirty cardboard.

I ended up working quite a bit today but had a most excellent arm workout - with unexpected improvements and plans for increases on almost everything next time - even the DB curls came pretty good this time. I just got home though and missed cardio. I've been kidnapped into teaching a class tomorrow - it will be an ALL DAY class. But at least they are paying enough to make it really worthwhile. I'll likely end up having to do weights in the evening and miss cardio. If I don't have to go out too much tonight and can wake up, I may be able to get my cardio in the morning.

luke.w · 27-Jan-06, 07:31 AM

Quote:

Originally Posted by a_welch503

01-27-2006
Comments
Yesterday ended up being another shift from hell. Didn't get to eat enough. I kept it clean and as big as possible but ended up only getting 2200 calories. I'm going to start keeping protein bars in the ambulance and in my locker again...I can't tell someone with a heart attack, stroke, or in need of help, "I can't help you because it's time to eat" or "carrying you out of here will burn too many calories...sorry dude you're going to just have to die".

The pizza and cheeto eaters already laugh at the way I eat now...they are going to really get a kick out of me munching on protein bars to keep from missing a feeding.

alittle tip for ya........all natural peanut butter/bannanas theres lots of little things to bring with you.......save your damn money son from these protein bars.