a_welch503 WORKOUT JOURNAL

[.V.]

02-11-2006

Shoulders
Mil Press............110x6,6,5 (I,I)
Upright Row............120x3x6 (I,I)
DB Shoulder Press.....45x6,5,5 (I,I)
Shrug..................260x3x6 (I,R)
Rear Delt Row...........70x3x6 (I,I)

I'm feeling much better now. Not quite 100% yet, but today was the best day so far. Nice suprise improvements today. I was supposed to repeat shrugs, MP, DB shoulder press today. When I hit rep 4 on my first set of MP and saw that I wasn't slowing down or struggling, I knew it was going to be a good day. It was. A couple more days of real eating to get my nutrition back up there and I'll be fine. If work allows, I'm going to try some cardio this evening.

[tim_mcf]

Right on. Glad you're getting better.

[.V.]

02-12-2006

Back
CDL..............250x3x5 (I,I)
BOR..............175x3x4 (I,I)
P/U.....10,10,10,7,6,4,3=50

Improvements on everything today from last time. Those pullups were getting pretty darn heavy towards the end.

I was smarter today. Got my back workout BEFORE heading to the mountain. Good day with the kids boarding. My youngest and her best friend today - and about 100 other people up there. I only got a few runs - then spent the rest of the day walking up and down the mountain. Helping kids back up the hill. One rescue happened, one little girl wrecked on the ramp and hurt her back. Luckily there was a firefighter from a neighboring county there to help and we got a sled to bring her out on. I think it's just muscle spasms and not a real injury or anything like that though.

Myself, I had one really big fall on my first run. I'm not ready for maneuvering through heavy traffic with too many people on the mountain.

I'm pretty sore myself right now.

Nutrition wasn't perfect. Didn't eat anything bad just missed a couple of meals while up on the mountain. Then had to stop at the haji store on the way back and all I could find acceptable for me to eat was a couple of packs of nuts and a diet rite.

I've got to do some more eating tonight to be ready for my chest day tomorrow.

[.V.]

02-13-2006

Chest
Flat Bench..........160x3x4 (I,I)
Incline Bench.....140x6,5,4 (I,I)
Decline Bench.....150x5,5,4 (I,I)

Abs
Cable Crunch........115x3x8 (R,R)
Decline Crunch......115x3x8 (D,R)

Nutrition - Not tracking it today, far too busy. But eating on schedule and enough.

My strength is coming back. I strongly reccomend against missing 2 weeks of eating to anyone. I made improvements on about everything today over last time although I'm still not up to previous levels - things are moving in the right direction again.

I won't be getting cardio today, it's my wife's birthday and the present I bought her although very pretty is too fragile so she's going with me back to the jewelry store today to exchange it for something more sturdy. We do that, I get something, then we go exchange it. After that, I'm taking her out to dinner. I won't be cheating then, I'll eat there and eat right.

Cardio - depends on how much she likes her gift. Heartrates just might get up there, might not.

[seraph]

looking good. i agree w/ the eating part it really throws your body for a loop.

[.V.]

Well shoot, today sucked. Feb 13th ended up with a nice night. I even got to bed early. But I ended up not going to sleep until almost 6am. I had to get up at 7am to go to work. Slow day then a busy night. Busy backup day today. I'm coming up on 40 hours without sleep. Needless to say there was no workout today.

I'm going to bed very soon AND SLEEPING. If there are no backup calls, I'll have a good workout tomorrow - I've at least gotten some good clean, big eating in the last 2 days.

[ajarvis]

Originally Posted by a_welch503

Well shoot, today sucked. Feb 13th ended up with a nice night. I even got to bed early. But I ended up not going to sleep until almost 6am. I had to get up at 7am to go to work. Slow day then a busy night. Busy backup day today. I'm coming up on 40 hours without sleep. Needless to say there was no workout today.

I'm going to bed very soon AND SLEEPING. If there are no backup calls, I'll have a good workout tomorrow - I've at least gotten some good clean, big eating in the last 2 days.

Ended up being a good night I take it!

You're right about eating. It seems to take longer to recover from a bad diet than just simply missing workouts.

[.V.]

Good, clean, big eating yesterday. Good, clean, not quite as big eating today, but enough I think. Leg work this morning was good. I'll post it up when I get back from my evening run(attempt)...I guess the extra food is good for something. I actually feel good today and even have some energy.

[.V.]

02-16-2006

Legs
Squat..............200x3x6 (I,I)
SLDL...............200x3x6 (I,I)
Calf Raise........270x3x10 (I,I)
Leg Extension.....150x3x10 (R,I)
Leg Curl.........70x10,9,8 (I,I)

Cardio
200/100 intervals.........1.5mi
walk.....................0.75mi
200/100 intervals...........1mi
walk.....................0.75mi

Nutrition
Cal-2718, P-384g(56%), C-207g(30%), F-45g(15%)

Comments
Eating enough actually helps. Good leg workout this morning. Improvements on everything. Cardio was decent - especially since I've been slacking on it lately. I was just going to do 1.5 mile intervals and a 2.5 mile walk but felt good so in the middle of my walk, I did another mile of intervals.

Eating definitely helps but, as I am discovering (I'm a slow learner) so does recovery and rest. By my count you had 3 days of rest since your last workout and that helped.

I'm slowly going from a MTWThF guy to a MWF guy with workouts on MWF that are becoming much more intense than what I could do on MTWThF.

[.V.]

No question about recovery and rest being important. I usually do the same body part 7 or 8 days apart - with a day of complete rest (no scheduled exercise) every 4th day. If I'm fatigued, I'll take an extra day off too.

One thing that helped is today was an unusual day. No attacks of fatigue, no muscle spasms, no burning or stinging sensations anywhere besides my feet (that's been constant for 6 years now), no unfocused vision, no vertigo. Best day I've had in a very long time. So I used it to it's best advantage.

[tim_mcf]

Dude...I sure admire you. When you describe what most of us would call "a day" (body working like it should) as "an unusual day", it really shows your dedication.

[Rats!]

=What does (I,I) and (R,I) mean?

[maverick]

Originally Posted by tim_mcf

Dude...I sure admire you. When you describe what most of us would call "a day" (body working like it should) as "an unusual day", it really shows your dedication.

He's generally too modest to see it as something admirable, but I agree whole-heartedly.

[.V.]

Thanks guys. Actually it's just life - we all take what we get and do the best we can with it. Today was another unusually good day too.

My (*,*) thing is my notes for myself so I know if I'm improving or not and what I need to do next time. The first is what I did today, the second is what I plan for next time.

Example (I,I) is increased today, plan to increase next week.
I = Increase [either weight or reps]
R = Repeat same sets/reps/weight to improve on the quality
F = Failed to reach goal