a_welch503 WORKOUT JOURNAL

[Maxgain]

Originally Posted by a_welch503

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.

.

Fair play to you hopefully that idiot will think twice before doing it again now.

[.V.]

Originally Posted by 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

I've been thinking kind of along those lines for next time I'm due to re-work my program. I mean, you look at some abs and say, "man how did you make the muscle so big"...dietary dicipline and kitchen activities aside...the answer seems to be "two sets of cable crunches". Or a nice v-tapered back that's thick at the bottom and wide at the top and the answer sometimes is, "two sets of DLs and two sets of BORs".

I'm browsing the different exercises - looking for the more effective compound ones - and considering adding more exercises but with less sets, keeping the same rep range. The limiting factor here is the equipment I have available since I have mostly just free weight stuff and a lat tower. I do have one "whole body workout" home gym machine with all kinds of cable exercises that can be done. Problem - it isn't plate loaded and the stack only goes to 100lb. I think it was made for little girls...because I have two of them that actually get a good workout on it.

[.V.]

Note to self - eat tomorrow like you did today, just start sooner. Exceeded planned nutritional intake for a change.

[abarlament]

Originally Posted by a_welch503

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.

YEA BABY! That is some sick **** right there. Cool story, glad to hear you put him to the deck.

[.V.]

Originally Posted by abarlament

YEA BABY! That is some sick **** right there. Cool story, glad to hear you put him to the deck.

I actually feel kind of bad about it today. Went to pickup my truckload of cookies today, met him at a convenience store and he ran away. I don't want anyone being afraid of me.

BTW, don't order girl scout cookies after a workout when you are hungry. I've got a whole pickup truck load I'm fixing to put in my gym. No where else to store them.

Edit: Another pretty good day, just some visual stuff going on. The body is doing what it's told. Really good workout. I'll post it up after my run. Supposed to go biking today, but the little one wants to go run again.

[.V.]

02-21-2006

Chest
Flat Bench..........160x3x6 (I,I)
Incline Bench.......140x3x6 (I,I)
Decline Bench.....150x6,6,5 (I,I)

Abs
Cable Crunch.....115x10,8,8 (I,I)
Decline Crunch.....115x3x10 (I,R)

Cardio
250/100 intervals.....4 miles
Somewhere in the middle I did a couple of 300/100's and at the end I just did a 500 before my 1/4 mile cooldown walk. After about 2 miles, I was really feeling the extra running distance, but stuck it out. My legs are doing great so I'm taking full advantage of it. Next time, I'll repeat the 250/100's then as I'm able I'll increase to 275 then 300. I don't know if I want to start shortening the resting intervals after that, or keep increasing the running intervals. Or just keep it the same and do more miles??? I'm not sure what to do here.

Nutrition
Cal-2776, P-348g (49%), C-268g (38%), F-42g (13%)

Consisting of oatmeal, whey, dextrose/creatine, turkey subs, and salads. I missed one whey/dextrose/creatine feeding after my weight workout this morning.

Comments
Another good day. I can't belive how good I've felt lately. Only some minor visual disturbances while driving two towns over to pick up a truck load of cookies then again while running. I got pretty hot both times. Once I cooled down, everything went back to normal. Got increases on everything including chest, abs, and running.

Originally Posted by a_welch503

I don't know if I want to start shortening the resting intervals after that, or keep increasing the running intervals.

I know that running doesn't come easy for you so my suggestion is do what will help you get a great running workout in. At this point I don't really think it matters.

Oh, how did the little one do on her running test. I'll check in tomorrow as I am signing off now.

[abarlament]

No man, no way. Don't feel bad at all, you get jumped, you do what you did. No questions asked! That punk better be afraid of you. Maybe he'll think twice about trying to jump other people too.

[.V.]

pierini, it actually does matter. Remember, I've got plans for may which include a 3 mile run. My time even with the walking is well within the cutoff limit for disqualification, but I'd like to be able to actually run the whole thing and finish.

My little one, she went with me today but rode her bike. After a winter of what for her is relative inactivity (a few bike rides on the warmer days) and a season of basketball plus PE at school. A 4 mile ride was all she could handle. When we were done she asked, "why can't I ride 8 fast miles anymore?" I told her that it would come back. As far as the test - they didn't do it. She doesn't know when it will be. But has a good attitude about it. "More time to train", she said.

ablarament, thanks for the support. I know there was no choice, but I still deplore violence. I know it's pretty weird for someone who grew up with a gun in his hand, training in combat pistol and rifle from a young age. Training in Karate, then went and learned to box and grapple, took kung fu san soo seminars when they were available (I like KFSS better than the others - it's just really unavailable training here). But that's just the way I am. Like Funakoshi used to say, "if you find yourself in an altercation, you need more training". I'm sure you're also familiar with Col. Cooper's statement, "if you are in condition red, you weren't paying enough attention to condition yellow".

Green - at home, doors locked, relaxed.
Yellow - out of the house, alert, looking out for trouble to avoid it.
Red - somebody is getting hurt.

Edit: My wife, gotta love her. Came in tonight, she had bought me some DHEA. She said the guy at the pharmacy told her it was natural and if I took 100-300mg a night my strength would really take off. I had to ask, "yeah, but when I grow breasts, what will I need you for?". I know, I'm a plick sometimes.

Andy,

Tell me what the 3-mile time requirement is for your event, and tell me what your 3-mile time is (or your best guess), and I'll give you my two cents.

[.V.]

I don't think there is a time limit. From checking out place standings from last year, the winner did it in 22:06 (running). The person who came in 58th did it in 1:48:57 yes almost an hour and 49 minutes. I can walk 4 miles in 45 minutes - less if I push it. I have no idea on a 3 mile time. I did 4 miles in slightly less than 35 minutes last time it was timed. Don't remember the exact times. I'll time it friday or saturday, whenever I get to go next. Probably friday. Saturday, I have to teach all day and will probably just take a day off.

I did send the event coordinator a request for all the rules, but haven't heard back from them yet. I halfway hope the water is cold though. If it's below 78 deg F, I can wear a wetsuit. If not, I'll have to go without one and hope not to spasm and drown.

[.V.]

Busy day, had to teach a class, pick up the new tranny for my wife's explorer and get it to the shop to be put in. Re-load all the cookies, haul them to the distribution point, unload them, sort them, get them to the girls, count them with the parents again, give them reciepts, help with the girl scout meeting, get my girl home for homework. Now I've got to go get her fed, home, bathed, and to bed.

Looks like tomorrow is leg day and either cycling or running - between gathering equipment from the college for the class I've got to teach saturday.

One bright note - today is my scheduled cheat meal. I'm going to have mexican (chicken breast chili colorado with beans and rice, salsa and chips). What the heck, it's a cheat meal...I'm having it with steak strips.

[.V.]

02-24-2006

Legs
Squat...........205x3x4 (I,I)
Calf Raise.....270x3x10 (I,I)
SLDL............205x3x4 (I,I)

Cardio
300/100 intervals.....4 miles
3 mile time.............27:34

Nutrition
No time to track details today. Big and clean. Including oatmeal, whey, dextrose/creatine, turkey breast subs, chicken sandwiches, salad veggies. Fat content was probably higher than usual because I'm adding 1tbsp of olive oil to my turkey sub to get some healthy fat. I think olive oil is one of the healthy ones - I hope so, because it sure tastes nasty.

Comments
Feels good to be squatting more than 200 again finally. Got increases on everything today, increasing everything again next time. I had to skip the leg extensions and leg curls today due to time issues.

Hi Andy,

That's a pretty darn good running workout and a 3-mile time for someone who doesn't do alot of running. Remember to spend the few extra minutes and stretch the hammies out afterwards. Very important.

Keep it up and I'll be inviting you to take a run with me. I think you are better than you give yourself credit for.

How was the Mexican food yesterday? Mexican restaurants are a dime a dozen in California. Kind of like grit joints from where you are.

Enjoy your weekend!

[.V.]

Thanks pierini, it looks like my plan to increase the distance gradually is working out. So far on my 4 mile runs, I'm running 75% of it now - the best ever. Next time I may repeat the 300/100 intervals, or I may increase to 350 - depends on leg recovery. Tomorrow is bike day. I've got to get the running time better though...my goal is still to finish, but I don't want to be beaten by the old guy on the walker. I'm in one of the "old" groups. And will probably be the youngest in that group - the others will be closer to your age - with half a lifetime of fitness behind them - they are gonna kick my a$$. Damn, how did that happen. Just the other day I turned 18 now I'm having to register in the senior division to compete.

Oh, and I do the stretching immediately after running - calves, hams, quads, calves again. My calves really tighten up after I do almost anything.


The mexican place was great as always - other than they barely speak any english yet. I had to leave to go on a call and when I came back, they came out of the kitchen with my order freshly re-cooked - not just left on the table to get cold while I was gone.


What is wrong with this picture? http://img101.imageshack.us/img101/7...gympic23xo.jpg