a_welch503 WORKOUT JOURNAL

[.V.]

02-29-2006

Back
CDL........255x3x4 (I,I)
BOR........175x3x6 (I,R)
P/U.....13,12,9,8,7,5=54

Cardio
W/U walk.........0.125 mi
W/U fast walk....0.125 mi
300/75 intervals.....4 mi
All out run.........500 m
Walk...............1.5 mi

Nutrition
Cal-3162, P-371g (47%), C-334g (40%), F-44g (13%), [Sat-3% Un-10%]

Comments
Day tightly planned with workout, swimming, running, eating times, p/u d/o equipment/contracts/time sheets at the college. p/u cookies, sort cookies, deliveries. Then the school nurse called, "you have a really sick kid, come get her". Spent hours in the doctor's office. Missed the swim, didn't sort cookies. Got the rest done. Eating wasn't perfect, but good enough. Made improvements on all lifts. Need to repeat BOR's next time before increasing the weight though. Running was a better performance as far as endurance goes today - but it was pretty painful - I think more painful than last time - it's the shorter walking rest period I guess.

Just to be funny, for the 500m run after the final 75m walking rest period - I saw one of the partners from my doc's office who is always on my backside about smoking...I grabbed a cigarette from my truck, lit up, and ran like hell (obviously not able {or desiring} to puff or inhale during this time - but it was a pretty cool graphic image to leave her with).

[abarlament]

Nice exercising today, damn man! Great pullups, why not do em with some weight? I gotta tell you, I did negative chins with the weight strapped on, I don't remember the last time my lats felt like that. It was simply incredible.

[.V.]

Thanks ablarament. The pullups - remember I used to do them with weight. Started getting shoulder joint pain when things started going heavy. Then when cold weather came, I was just too lazy to carry plates outside to where my pullup beam is at. Most likely, very soon I will have to start doing them with added weight again...it's been long enough for the shoulders to get better. I've got enough weights now just to leave some chained to the belt out there all the time.

Thanks for the reminder - look for it to happen around the end of May, after the spring cut.

[Klinger]

Andy - I just noticed how mean your BOR numbers are. Wow - kicking some serious tail on those.

You seem to have fairly ideal balance between your lats and chest in terms of strength. A coach once told me BOR and bench press should be pretty close, numbers-wise, and yours are almost dead even.

[.V.]

Klinger - thanks, I didn't know that about chest and lat strength. I'd like to improve them both though. I don't really expect bench numbers to jump up for a while now because of the way I'm currently training my chest - same lifts, different method. Funny you should mention it...today is going to be chest day. Yesterday I was at work, which means eat big, eat clean, eat often. I managed to do that. Now I'm hoping for a good chest workout before my day gets busy - just got to eat again first.

AAAARRRRGGGGGGHHHHH. I'm tired of eating. I'm trying to get my calories up closer to 3500 for the rest of the month. I actually think I made it yesterday, but I had to eat all the way until 2am.

[.V.]

03-03-2006

Chest
Flat Bench........165x3x6 (I,I)
Incline Bench.....145x3x6 (I,I)
Decline Bench.....155x3x6 (I,I)

Nutrition
Don't know, lost track. Really big, really clean. Percentages the same as usual, food the same as usual, just more of it. I think I'll eat once more before bed just for good measure.

Comments
Wow, what happened today? Increases in weight but when I got to 4 reps and should have reached positive failure, it just didn't happen so I kept going. Got 3x6 on all lifts today with added weight. When I got to declines, I wasn't due for a weight increase, but thought, "I'll give it a try" - increased weight by 5lb AND got 3x6 on it too. This was one of those workouts that left me feeling beastly, I know everyone else is stronger and pushing way more - but damn, this one felt good...really good. Thanks to Todd and Milos for the benching education. I hope this one wasn't just a fluke.

It's gonna suck to be my chest tomorrow.

Girl scout activities went long today. Had the entire troop working at a resturaunt serving desserts made with thin mints. They got some nice additional cookie sales for their work. I missed my abs and cardio workouts though. So tomorrow will be legs/abs/cardio.

Looking good. When you least expect it, oftentimes after wondering if it will ever happen, without a moment's notice, a breakthrough occurs. It's your hard work and feeding your body with good fuel that made today happen.

[Maxgain]

Originally Posted by a_welch503

03-03-2006



Comments
Wow, what happened today? Increases in weight but when I got to 4 reps and should have reached positive failure, it just didn't happen so I kept going. Got 3x6 on all lifts today with added weight. When I got to declines, I wasn't due for a weight increase, but thought, "I'll give it a try" - increased weight by 5lb AND got 3x6 on it too. This was one of those workouts that left me feeling beastly, I know everyone else is stronger and pushing way more - but damn, this one felt good...really good. Thanks to Todd and Milos for the benching education. I hope this one wasn't just a fluke.

It's gonna suck to be my chest tomorrow.

Good work man its great when you mentally think i should be hitting failure now but realise wait im still going

[Maxgain]

Originally Posted by a_welch503

Thanks to Todd and Milos for the benching education. I hope this one wasn't just a fluke.

It's gonna suck to be my chest tomorrow.

.

What education was this I could use it.
Ha your chest deserves a beating anyway.

[.V.]

Originally Posted by Maxgain

What education was this I could use it.
Ha your chest deserves a beating anyway.

Todd explained the way to bench like a "bodybuilder" instead of using the PL setup I was doing. This was after Brat kindly pointed out my chest weakness. This was very helpful. The milos video he shared is now posted in the beginners section under "exercise descriptions". It's kind of long, but really packed with useful information.

[.V.]

03-04-2006

Legs
Squat...................205x3x6 (I,I)
SLDL....................205x3x6 (I,I)
Calf Raise.............275x3x12 (I,I)
Leg Extension..........150x3x10 (I,I)
Leg Curl............70x12,12,10 (I,I)

Abs
Decline Crunch.........115x3x12 (I,I)
Cable Crunch...........115x3x10 (I,I)

Cardio
R-300/W-75 intervals.....5.5 mi (I,I)
with a few 400's thrown in here and there instead of 300's.
Supposed to have cycled, but it was too dark by the time I got out there.

Edit: Three mile time 28:52. Getting slower and more endurance. Today I actually worked on running quietly without the slap, slap, slap pounding noise...makes it slower, but easier on the joints and let me go longer.

Comments
Once again, I was pleasantly suprised by unexpected improvements. Able to do more running today, squatted more reps than planned - that last one though - it was a long slow struggle. I got it clean though and will increase weight next time. I think I'm probably the only one at DF that does leg extensions and curls, but 3x12 for leg extensions is a good way to make your quads wish they'd stayed home...now if they'd just make them grow.

I have to wonder if my improved performance, however meager it is, is related to the improved cardio. I'm not getting out of breath doing squats, bench, and deads like I was before.

[.V.]

03-05-2006

Arms
BB Curls..............120x3x5 (I,I)
Skull Crushers.....110x5,5,4, (I,I)
DB Curls...............55x3x4 (I,I)
Cable Pushdown........105x3x4 (I,I)

Cardio
Cardioglide.................45 min

Nutrition
Cal-3214, P-423g (55%), C-271g (33%), F-42g (12%)
Sat fat-3%

Foods: 100% whole grain rolled oats, whey, fish, brown rice, sweet potato, muscle soup (chicken, rice, green veggies, chicken broth).

Comments - Some improvements on lifts today. Pretty tired all day, I guess I pushed it a little hard yesterday increasing my running after making increases on leg work. Supposed to cycle today, but home alone with my kid this evening and there is a thunderstorm coming. Didn't want to take her out. Rode cardioglide instead. Looking forward to sleeping tonight.

Funny thing, we went to visit my dad and grandparents today. They were eating meatloaf, green beans, fried potatoes, and cornbread. Really good stuff...I actually had some willpower and took my fish and brown rice out of my little cooler that seems to be my constant companion all the time these days. My grandmother couldn't understand it, "a man can't live on that kind of food, here have some real meat and cornbread at least".

[rangers97]

Originally Posted by Klinger

Andy - I just noticed how mean your BOR numbers are. Wow - kicking some serious tail on those.

You seem to have fairly ideal balance between your lats and chest in terms of strength. A coach once told me BOR and bench press should be pretty close, numbers-wise, and yours are almost dead even.

How close are we talking here? I think it is impossible to match your flat benching numbers with your BOR numbers, or even come relatively close, I mean, one movement your back is completely supported on a bench and you have stability to "push into", while the BOR, you are moving the weight completely through space on your own and you are limited in a way by your lower back strength, as you need to hold yourself in that bent over position.

Now I am not advocating having a 400 pound bench press and a 175 pound bent row, but I think the gap might be pretty substantial, 50 or more pounds is probably very common.

[rangers97]

Originally Posted by a_welch503

03-05-2006

Arms
BB Curls..............120x3x5 (I,I)
Skull Crushers.....110x5,5,4, (I,I)
DB Curls...............55x3x4 (I,I)
Cable Pushdown........105x3x4 (I,I)

Can we call you a "curl jockey" yet? 165 bench press and a 120 bb curl??? hmmm

[maverick]

Originally Posted by rangers97

How close are we talking here? I think it is impossible to match your flat benching numbers with your BOR numbers, or even come relatively close, I mean, one movement your back is completely supported on a bench and you have stability to "push into", while the BOR, you are moving the weight completely through space on your own and you are limited in a way by your lower back strength, as you need to hold yourself in that bent over position.

Now I am not advocating having a 400 pound bench press and a 175 pound bent row, but I think the gap might be pretty substantial, 50 or more pounds is probably very common.

I disagree, I think a well balanced lifter should be very close on those 2. For example, I think my bench is about 225-235x6 where my BOR is about 215x6. I think the reason it seems odd to you might be because there are so many damn "bench jockeys" in every gym. I'm sick of seeing people with heavier benches than squats and 0 for deadlifts cause they never do them.