a_welch503 WORKOUT JOURNAL

[.V.]

02-25-2006

Arms
BB curls..................120x3x4 (I,I)
Skull crushers............110x3x4 (I,I)
Alternating DB curls.....52.5x3x6 (R,I)
Cable pushdowns...........100x3x6 (R,I)

Cardio
Cycling.......................16 miles

Nutrition
Cal-2069, P-301g (58%), C-146g (27%), F-34g (15%), Saturated fat-10g (4%)

Comments
Arm work felt terriffic today. The BB curls actually felt too easy until the last rep of the 3rd set. Then during my super slow negative I got about 3/4 of the way down and lost it - right into my legs. Ouch, but I didn't drop the bar. I guess that means failure was achieved. I almost lost it on the last rep of skull crushers too, but that bar going to hit me right between the eyes really motivated me to dig just a bit deeper to get that last rep. I made improvements on everything today - even the two repeats were top quality. Dumbell curls that leave you gasping for air when they are muscled up - no "loose" form really hit the spot to blast the arms. I get to increase something on each lift next time.

I've never made it 16 miles on the bike before - since I haven't ridden in a while and the derailler needs adjusting (I'm having to kick it to go from high to medium cog) I'm pleased with today's ride. The bike is going into the shop monday though. It should be out in time for my Wednesday ride.

Calories came up short today - it happens when I teach sometimes. I may eat a hamburger at midnight to make up for it (a very lean ground round burger).

[KaiserSose]

Man do you ever have badass arms. I'm always impressed with your bicep/tricep workout.

Wow! 16 miles on the bicycle. I'm starting to believe that you really do want to enter that triathalon. It's going to be extra fun reading your training posts as you get closer to event day.

[.V.]

Kaiser, thanks man - I just hope that someday the size catches up with the strength. I'm weak compared to my dad at my age - him and his puny little 12 or 13 inch arms could do way more than me - he didn't workout - just worked.

pierini, thanks for your encouragement - if you come up with any good ideas to help me improve my performance, I'll be glad to have 'em. Right now, I'm just working on improving endurance, trying to develop the testicular fortitude to gut it out when I reach the point of failure...all without overdoing it and messing my legs up again. Sometimes the CNS thrives on abuse - keeping the inflammatory response busy healing the body. Sometimes, it revolts and shuts me down. Right now it's treating me well. Seems like for a couple of weeks now, no new numbness, tingling, stinging, burning, blindness in one eye or the other, failure of body parts to function. Only the usual bees stinging the bottom of my feet. I feel I've really been blessed the last couple of weeks and given an opportunity to really train for this thing. The barriers to training over the winter have tested me and I kept trying - just not very successfully. Now I've got a chance to succeed - and I'm going to do it.

Hopefully I won't get a worse case of "bad glute/ham tie in" - also known as a saggy butt from all the running. At the pro bike races and triathalon events I've worked before - while the competitors were changing - I noticed they all had saggy butts, and the women had saggy breasts. I guess from the bouncing when they run. Too bad they don't give them a curtain or something to change behind...eeeeewwwwwww.

[CF-OC_gal]

Originally Posted by a_welch503

Hopefully I won't get a worse case of "bad glute/ham tie in" - also known as a saggy butt from all the running. At the pro bike races and triathalon events I've worked before - while the competitors were changing - I noticed they all had saggy butts, and the women had saggy breasts. I guess from the bouncing when they run. Too bad they don't give them a curtain or something to change behind...eeeeewwwwwww.

LOL! That's why they do it Andy. They are working at something they can change, their fitness or race times, not their butt and boob perkiness. (You see body fat did have a purpose when they had it )

[.V.]

Well, I'm trying to work on things I can change too. From being a fat slob to a moderately fit person. While I'm at it, I want to make all my parts look the best they can. Somehow though, I ended up with chicken legs and a butt that just isn't right - looks good in jeans, but I know the truth. I know, squat deep, squat wide, SLDL, it'll eventually improve...if I don't "jiggle it up" with my ungainly, comical, bouncy, clumsy way of running.

[.V.]

02-27-2006

Nothing today. Yesterday was supposed to be my rest day at work. Used to be at a small town EMS it stood for "Earn Money Sleeping". Not any more. Got really busy, got some sleep after 2am. Out again sometime after that. Finally home between 2pm and 3pm today. Too much food missed this morning, too tired, a workout would have risked injury. This afternoon/evening has been spent resting/eating so tomorrow will be a GREAT leg day.

[Maxgain]

Originally Posted by a_welch503

02-27-2006

"Earn Money Sleeping".

I dream about such a job

[Maxgain]

Originally Posted by a_welch503

02-25-2006

Arms
BB curls..................120x3x4 (I,I)
Skull crushers............110x3x4 (I,I)
Alternating DB curls.....52.5x3x6 (R,I)
Cable pushdowns...........100x3x6 (R,I)

Cardio
Cycling.......................16 miles

Nutrition
Cal-2069, P-301g (58%), C-146g (27%), F-34g (15%), Saturated fat-10g (4%)

Comments
Arm work felt terriffic today. The BB curls actually felt too easy until the last rep of the 3rd set. Then during my super slow negative I got about 3/4 of the way down and lost it - right into my legs. Ouch, but I didn't drop the bar. I guess that means failure was achieved. I almost lost it on the last rep of skull crushers too, but that bar going to hit me right between the eyes really motivated me to dig just a bit deeper to get that last rep. I made improvements on everything today - even the two repeats were top quality. Dumbell curls that leave you gasping for air when they are muscled up - no "loose" form really hit the spot to blast the arms. I get to increase something on each lift next time.

I've never made it 16 miles on the bike before - since I haven't ridden in a while and the derailler needs adjusting (I'm having to kick it to go from high to medium cog) I'm pleased with today's ride. The bike is going into the shop monday though. It should be out in time for my Wednesday ride.

Calories came up short today - it happens when I teach sometimes. I may eat a hamburger at midnight to make up for it (a very lean ground round burger).

OMG 16 miles i feel really guilty about my own fitness. Good arm workout glad to see you know how to do just enough to the max. Seen somepeople the other day doing arms for an hour screaming at each other for encouragement I got a full body workout in in less than the time.

If im short of cals ill take a protein source and down enough olive oil to mae up for them

[Maxgain]

Question is that 16 miles straight after your workout. I would eat and rest up and separate them as much as possible but this may be very difficult on your schedule

[Arith]

Hi Welch. Nice arm workout there. I should really add some skullcrushers to my routine. Do you like to have a seperate arm day?

[.V.]

I like to keep my workouts as short as possible so I do one body part each day. Legs, arms, shoulders, back, chest/abs In that order. Chest/abs have to share a day because of my schedult but otherwise it's just one part each day. I like to keep my cardio as far from weights as possible, but this day it just couldn't be done. Today it can't be done either because I have to teach tonight and I was lazy this morning. I'll post results tonight. Not eating quite enough yesterday had a negative effect today.

Question about olive oil - that is one of the good ones right? I've been adding it to my sandwiches on days that I'm coming up short on calories.

[Maxgain]

Originally Posted by a_welch503

Question about olive oil - that is one of the good ones right? I've been adding it to my sandwiches on days that I'm coming up short on calories.

yup as long as not heated to high temps (smoke point) i buy the extra virgin cold pressed.
It is extremely useful for getting cals no adverse problems and is good for heart (omega 9s).

[.V.]

02-28-2006

Shoulders
Mil Press..........110x6,6,3 (F,I)
Upright Row..........120x3x6 (I,I)
DB Shoulder Press.....45x3x6 (I,I)
Shrug................265x3x5 (I,I)
Rear Delt Row.....70x10,10,9 (I,I)

Cardio
Cycling..................16 miles

Nutrition
Cal-2586, P-327g (52%), C-239g (36%), F-35g (13%), Sat Fat-9g (3%)

Comments
Weird workout today. Failed totally on mil press. On the last set, 4th rep, I got 3/4 of the way up and ended up with the bar coming back down to my chest - couldn't move it again. I made improvements on everything else though, especially the shrugs and DB shoulder press. Increased weight and got more reps than planned on shrug. Better than expected on DB shoulder press, the weight went up easily for all reps - that hasn't happened before.

The bike ride - that's another story. It was just plain old hard. I've got the adjustments made on my derailler and was able to use the harder to pedal, faster gears. After 8 miles I didn't think I'd finish. After 12 I was wiped totally out. Still managed to gut it out for all 16 though. It should get easier from here on.

I bought some extra virgin olive oil cooking spray today for browning my cut up baked potatoes with.

[tim_mcf]

Believe it or not, I actually like olive oil on toast, instead of butter or margarine.