a_welch503 WORKOUT JOURNAL

[.V.]

02-17-2006

Arms
BB Curls.............115x3x6 (R,I)
Skull Crushers.......105x3x6 (R,I)
DB Curls............52.5x3x6 (I,R)
Tricep Pushdowns.....100x3x6 (I,I)

Cardio
200/100 Intervals..............4mi
The running actually felt good today. It may have had something do do with the new running shoes (New Balance 716) I tried on every runner in the store. I've never actually had real running shoes before. A sport specific shoe really makes a difference. The felt so good though, I know I'll not be able to keep my feet out of them so I decided to get some cross trainers too for every day wear and some lifting shoes. New balance doesn't make a lifting shoe but reccomended the 8something newest cross trainer - of course they were out of them. Oh well.

Nutrition
Cal-2780, P-372g (53%), C-238g (33%), F-44g (14%)

Foods:
Oatmeal/whey
Whey before and after each workout
Dextrose/Creatine after each workout
4 chicken on whole wheat sandwiches
2 turkey subs
Green veggies spread throughout the day with the 2nd and 3rd postworkout meal for each workout. I have 1 pre-workout meal and 3 post-workout meals which are hopefully timed for the best anabolic advantage.

Comments
Another good day today. Some suprise increases. Big suprises considering DOMS from my legs getting worked so hard was horrible. I'd rather have DOMS than neurogenic pain any day though. I was supposed to repeat DB curls, but got an increase on these. The cable press was so hard I could barely move 100 last time. I got 3x6 on these today and will increase weight next time.

My little girl wanted to go running with me today because she wants to cut 3 seconds off of her mile. I did 0.75mi then we stopped for some pullups then did another 0.75 miles. After that I did my planned intervals for a total of 4 miles. She got 1.5 miles. She wants to improve her curl ups and mile run for the president's physical fitness test. I think I found her problem - she takes off like a rocket for the first 1/2 mile then gets even slower than me. I noticed too that she's running on her toes and the balls of her feet - heels never touch the ground. We worked on pacing herself at first to save some energy for the end + improving the stride a little. Including our stop for pullups did 1.5 miles in 15 minutes 33 seconds. She did 1 mile in 10 min 3 seconds yesterday so has to re-run it monday. I wish I was a better runner and I could help her more. The improvements she made just today took more than the 3 seconds off of her time though. Myself, I just need to be able to run without killing my legs and getting out of breath.

Forgot to mention - during our pullup practice, I got 5 one arm pullups with the right and 4 with the left. When your baby girl asks you to show her how many one arm pullups you can do...you've got to do it. Especially when a MILF BW is nearby and watching. It's a guy thing.

[tim_mcf]

MILF is a term I am familiar with (somewhat embarrassed about that), but BW?

[.V.]

BW = But Wouldn't.

Tell your daugher that a good warm-up to gradually elevate her HR will make for a better 1-mile run by her. Young people don't see the value in a warm-up as they think that it will tire them out for the timed run. But a good warm-up will gradually elevate the HR and minimize that yucko feeling from a hard run caused by too quick of a spike in the HR. And a good warm-up will reduce the chances that you will take off like a "bat out of hell" only to find out that you can't maintain that too fast initial pace. Better to have a "negative split" which means that the 2nd half of the run is faster than the 1st half of the run.

[.V.]

Thanks pierini. Thats kind of what I told her. Of course we all know about my lack of running skills and ability. Which she's somewhat inherited. She can go a slower pace all day long walk the legs off of about anyone - even me, and I'm one heck of a walker, just not a runner. An exercise physiologist guy told me once it's because of the proportions of my upper compared to lower legs. She's built similar.

We did the usual warmup of a brisk walk all around the boat ramp parking lot. Slightly over 1/4 mile per the pedometer. Then started running. Now if I can just get her to land on her heels instead of staying up on her toes the entire run. And get her to remember to pace herself at first. Do you think splitting it in halves is better or run at a slower pace for the first 3 laps then open up on the 4th? The laps are at school of course, there is no track where we go, just around the lake, up and down some hills across a dam, and back again. A 4 mile round trip.

In a perfect run, I'd prefer to make my 2nd lap faster than my 1st, my 3rd lap faster than my 2nd, and my 4th lap faster than my 3rd. And, I'd make the 2nd half of my 4th lap faster than the 1st half of my 4th lap.

Hope you followed my thinking. The hard part is doing it. Her stride will correct itself the more running she does. I wouldn't put a whole lot of short term effort into stride correction. She will discover and gravitate towards a better stride naturally in my opinion.

[.V.]

Yes, your thinking makes perfect sense. Thanks. About the stride? I hope it improves. Mine never did. I hated running in school, and still do. It's just one of those things that needs to be done.

I'm just worried about the whole running an entire mile (or 1.5 mile) yesterday on her toes. Looks like it would damage something.

Hopefully there will be a chance for a short one tomorrow where she can practice controlling her speed. Since the test is monday...I don't want her doing too much tomorrow.

One final comment then I need to get to work. The stride will correct itself - really. If there was any thing to point out to her it would be that running is a whole body activity and that she should engage her upper body with her lower body in a way that the whole body is working together. Pumping her arms back and forth in unison with her lower body stride.

She'll do as well as she can. And in her mind she'll be anxious to get home and tell you how well she did. That's the way that "Daddy's little girls" think. Tell her that pierini will be privately cheering for her.

[.V.]

I'll pass it on to her. I'm just glad that she wants to get out and do things instead of constantly sitting in front of the PS2 or the TV. The fact that she wants to improve on them is even better. But not an issue to push more than she wants to push it. Problem being, when she has a question to do with running or cycling skills...I'm not much help. She did improve her time yesterday by starting out slower - by more than 3 seconds. And 3 seconds is what she was wanting to improve by. So she's happy.

Thanks for the advice, I'll share it as best I can.

[.V.]

02-19-2006

Shoulders
Mil Press..............110x3x6 (R,R)
Upright Row............120x3x6 (R,R)
DB Shoulder Press.....45x6,5,6 (R,I)
Rear Delt Row...........70x3x8 (I,I)
Shrug..................260x3x6 (R,I)

Nutrition
Cal-2405, P-342g (56%), C-181g (29%), F-39g (15%)

Comments
Tough one today. Got everything planned on except I didn't get that 6th rep on the 2nd set of DB Shoulder Press - AGAIN. I think since it comes later after my shoulders are starting to tire, I need to increase STR time from 2 minutes to 3. I just hate to waste time during my workouts on rest.

[.V.]

02-20-2006

Back
CDL........250x3x6 (I,I)
BOR........150x3x5 (I,I)
P/U.....12,10,9,7,7,7=52

Cardio
Cardioglide........30min

Nutrition
Cal-2953, P-432g (58%), C-290g (27%), F-48g (15%)

Comments
I was worried about my back workout today. I had the night from hell last night. I got jumped my an 18 year old punk last PM. All those years of shotokan, JJ, kickboxing went right out the window - I saw it was unavoidable, I had nowhere to go, couldn't escape, stepped toward him beginning techniques from a little 1 week San Soo clinic I took years ago (I thought I'd forgotten all of it but it took over). I failed to follow through with the training which is to destroy your opponent - when he went to the ground crying, "please don't do this to me, no, no, please" - I stepped back and let it go. I don't believe in harming anyone for any reason if it can be avoided - even meth-head punks.

Then I ended up running ambulance calls most of the night - so much for a leisurely night at home just covering call. Then there was the 3am call where I had to lift a 500 pounder. Two men on the other end of the stretcher, me on the head end. Anyone not familiar with lifting a stretcher - the foot end, you are lifting feet and legs. The head end, everything from the butt to the head. Plus the head end is lifted to above your solar plexus. It's a deadlift/shrug/partial upright row movement all in one. Then when loading it into the ambulance on uneven ground it's the shrug/row again with a calf raise to get it high enough. If you are at the foot end during loading you are doing a BB curl and unloading is a BB curl slow negative while working a trigger to release the wheels.

I ended up with a slight catch in my back right between the bottom of the shoulder blades. Very tired, no sleep. So ate breakfast and took a nap. When I made it to the gym, I still had a most excellent back workout with improvements that caught me totally by suprise.

This is why I train with some of the "silly" BB exercises like shrugs, upright rows, curls, and calf raises. They are "real world" lifts to me.

[Maxgain]

Its going to be very tough to maintain pushing strength after 3 sets of military press. I would not worry about it if you are lifting max in them sets

Andy,

Sorry to hear about your experience with the 18 year old punk. But I beg to differ with your assessment that all your prior training went out the window. It seems like you protected yourself it's just that your Monday morning quarterback assessment was that it wasn't efficient. It doesn't have to be, just effective.

There's alot to learn from others' posts, not just the training but the life experiences so thanks for sharing. Take care.

[.V.]

Maxgain, it is tough. That's why I'm thinking about adding another minute of rest. They just aren't progressing.

pierini, I suppose you are right. In reality, just use enough force to stop an attack and one stays legal, although I don't think anything would have been said about applying a quick combination to finish the job on the way down. Morally, it would have been wrong.

My MA training has really been slack since last summer. No intense bag workouts. No one to roll around on the ground with (except my kids - and that's for their benefit, not mine). Just daily throwing a few combinations of kicks and punches at the heavy bag, rather leisurely for about 1/2 hour. Not enough to even count as part of a workout - only enough to keep the techniques programmed into muscle memory. I mean simple things like jab, straight, hook, front kick, round kick, thrust kick. Nothing to even break a sweat.

[Maxgain]

I had the same problem and dropped to 2 heavy sets instead of 3 for both heavy presses found it a lot better. Dont think 6 sets does any more than 4 except tire you out