a_welch503 WORKOUT JOURNAL

[.V.]

pierini, I'm getting mine - hope you are too. Today, my job lived up to part of it's old name for a few hours...Earn Money Sleeping. Hopefully tonight will be the same. Tomorrow, I lift but no running, biking, or swimming.

Maxgain, keep them hands soft for the ladies.

EODguy, look for an e-mail.

have a great night everyone.

[.V.]

03-11-2006

Legs
Squat...........215x3x6 (I,I)
Calf Raise.....285x3x10 (I,I)
SLDL............215x3x6 (I,I)
Leg Ext........155x3x12 (I,I)
Leg Curl.....70x12,12,6 (F,I)

Nutrition
Cal-2710, P-278g (41%), C-233g (32%), F-79g (26%)
Saturated Fat-9%

That's what it will be by bedtime. Going to have another ribeye, baked potato, and whey shake before then.

Cardio - day off.

Comments
Increases on everything except leg curls - lost 3 reps on it.
Squat, Calf Raise, SLDL = 10lb increase and went all the way to 6 reps for each set. That last rep on squats was hard but the form stayed good so I'm increasing again next time on each. Got a 5 lb increase on leg extensions and went all the way on reps on those too. By the time I got to leg curls, I didn't have much left in me. Not bad considering it was just day before yesterday when I got smacked on the head so hard, it still hurts and my vision is still screwy in my left eye.

Yesterday was great. Only two calls the entire shift. Only went in for 2nd call once so far today. Slept all night. Today I got a late workout because of little league tryouts and then I took my little one to the pool hall for a little while. I'm behind on calories for the day but am getting caught up.

I've worked for months to get my eating ability up enough to finally make some progress. I've finally regained most of my strength that I lost a few months ago. Now, it's almost time to reduce calories and cut down for summer. Not fair at all.

Well, I've had my rest. Tomorrow is back to cardio. Monday, I don't know how it will go. Got to be in court - possibly for a short time, possibly all day. I hate to be called to testify against sleazebags - especially when it becomes un-nessessary and I sit there all day for nothing.

[.V.]

03-12-2006

Arms
BB curls...........125x3x4 (I,I)
Skull crushers.....115x3x4 (I,I)
DB curls............55x3x5 (I,I)
Tate Press..........35x3x6 (*,I)

Cardio
R300/W50 intervals.....5.5 miles
Walk...................2.5 miles
3 mile time - 25:52

Nutrition - big and almost clean. Out of chicken so had to have a steak for one postworkout meal, then reached for tilapia for the next one - the box had been put back in the freezer empty - ground chuck patty for that meal. I came home from my run with 15 pounds of chicken breast. Otherwise, had my sweet potatoes, regular potatoes and salads today as planned. 2 red meat meals and 2 chicken breast meals.

Comments
Unexpected improvements on BB work today (felt strong so added weight - 5lb increases a week early). Not much left for DBs but still got planned improvements. I'm still waiting for a replacement cable for the lat tower so I did tate press to finish off triceps. Next time, I'll go heavier.

Running actually felt great today - for about the first 200 steps. After that, it was about like usual.

Not sure why, but my ribs feel like they've been punched hard and repeatedly tonight.

[seraph]

solid workout a_welch!! those BB Curls are looking great as are the skull crushers, and i'm jealous of that 3 mile time. i'm getting there though!

quick ?tion for ya what are the "Tate Press's"

A 25:52 3-miler from a guy who swears he can't run. That's really good Andy. When you say that you can't run, it reminds me of my son's high school track days. A couple of days before a meet, lot of the runners would start coming up with this and that about themselves. We used to call it "race insurance".

Keep up the good work. To run fast, you've got to run fast in your training, but there is also the benefit of a long & slow run once a week. Always work on your stride and improving your ability to engage your whole body when you run and you'll continue to see improvement.

[.V.]

Thanks guys - it isn't a run to be proud of...but it's a run, so I'll take it. I'm still actually trying to develop a decent stride. The post someone made for someone else about "running like you are trying to sneak up on something" was very helpful. More than fast - I'd mostly like to finish, so developing a stride that doesn't wear me out and developing the endurance are my primary motivations for now. Miles 4 and 5 were much tougher. My time at the end of mile 4 was over 35 minutes. Mile 5-5.5 took me almost 55 minutes to complete (total time not just those last few)...oddly enough though the last 1/2 mile was the easiest. I think my brain and body had disconnected so I wasn't feeling it. Your support is helpful and appreciated.

The tate press is a tricep exercise done with two dumbells. You take the dumbells from your chest with the elbows out to fully extended into the DB bench press position - similar "hinge" movement like the skullcrusher - just from a different direction - all triceps no chest. Think "chest crusher" - it really is - I broke 2 ribs doing a similar press last year when my left arm went numb, lost feeling unexpectedly and I dropped it on my chest.

Found a video clip of it. http://www.bodybuilding.com/fun/exer...ame=Tate+Press

[ajarvis]

And you say you can't run. 25:52 is an awesome 3 mile time, and definitely something to be proud of! 4 miles in 35 is a good time too.

The endurance at those speeds will come. Just takes time :

[.V.]

You guys saying that was a good time made me go back and re-check the timer. (Good thing I forgot to reset it). Yes, that's actually what it was. A fluke perhaps? Don't know. Probably was considering every 300 steps, I walked for 50 steps. I'll be really happy if I ever get able to run the whole thing. If I learn to pace better, perhaps I will. I realized I was trying to go too fast when I passed a guy who does real marathons and stuff...of course I had only gone about 3.5 miles and he had been 15 or so - and he's really old too.

Anyways, thanks for the encouragement...maybe it will turn out that the "mixed training" plan will work after all.

[.V.]

03-13-2006

Shoulders
Mil Press..............115x3x6 (I,I) PR
Upright Row............125x3x6 (I,I)
DB Shoulder PRess.....50x3,4,3 (I,I)
Shrug..................275x3x4 (I,I) PR
Rear Delt Row...........80x3x6 (I,I) PR

Comments
Shoulder work was agreeable today. Another day of unexpected improvements with weight increases. Actually went past expected reps on MP on the same day as a weight increase. I'm happy with that. A big suprise, but I'll take it while it lasts.

Workout was late today, I'm too tired and it's raining too hard to get out for cardio today. I'm also in a foul mood. I opened a new tub of whey and saw that it was vanilla, can't use the stuff. My little one came out giggling...she had switched them in the store while I wasn't looking. That cuts my protein and calories in half for the next week.

damnitdamnitdamnitdamnitdamnitdamnitdamnitdamnitda mnitdamnit.

[tim_mcf]

How come you can't use it? Are you allergic or something, or is it just that the vanilla tastes like ass?

Those little ones are sure fun, aren't they?

[.V.]

No point ingesting a food that will cause vomiting. I'm pretty sure ass tastes better - guess what the dogs are licking to get rid of the taste after I gave it to them?

[seraph]

thanks for posting that clip looks fun, i'm gonna do that sometime. :

[.V.]

03-15-2006

Back
CDL.....................255x3x6 (I,I)
BOR.....................185x3x4 (I,I)
P/U.....15,12,10,7,8,7,7,7,7=80 (I,I)

Nutrition - big and clean again.

Cardio - Heavy bag workout. Instead of my usual bag work which isn't really a workout where I do 2-5 strike combinations at the KFSS strike points, wait for the bag to stop swinging then do another set of combinations for about 10-15 minutes I did the bag as a cardio workout today and it kicked my butt.

Warmup.....jumprope 1 minute/10 burpees - 3 sets

All drills done full power/full speed
Drills:
Hook drill, punchout drill, L-Jab/R-punch drill, R-jab/L-punch drill, ridgehand drill, kinfehand drill, R-front snap kick drill, L-front snap drill, R-round kick drill, L-round kick drill, L-thrust kick drill, R-thrust kick drill.....1 minute rounds, STR time just enough for breathing not hurt and HR to drop to 130.

SS Strikes - instead of leisurly combinations - did 1 minute drills - 60 combinations w/o break for bag to stop swinging between combos, just kept moving to the bag, trying to keep strikes as fast and precise as possible - precision sucked near the end.

Today's combination - Left palm strike to face/right punch to heart/left ridgehand to pneumogastric nerve. Then switched to right palm strike to face/left punch to lung/right ridgehand to pneumogastric nerve. Was going to do hooks instead of ridgehand, but I'm only good for a few full power hooks before my aim gets really bad...too many years of karate, not enough boxing.

Comments
CDL - first 2 sets - too easy. Last set - harder, last rep, HARD.
BOR - nice unexpected 10lb increase. Nothing easy about these today.
Pullups - too many sets - taking too long.

Improvements on everything today. Will have to start adding weight to pullups sooner than planned. I'm up to 195 now - they should start getting harder instead of easier. Especially since although the tape measure says I'm still at around 10%BF...the mirror says differently. My fat pics are scheduled for the 25th of this month - then the truth will be out. I'm going to have to cut for summer, but getting stronger is so much fun. I wish it was going into wintertime right now - the last few weeks have made me feel like I'm actually NOT wasting my time.

[rangers97]

Originally Posted by a_welch503

03-15-2006

Back
CDL.....................255x3x6 (I,I)
BOR.....................185x3x4 (I,I)
P/U.....15,12,10,7,8,7,7,7,7=80 (I,I)

Nutrition - big and clean again.

Cardio - Don't know yet. It's been 2 days since I've done any so it will have to be something. I'm on call so a run or bike ride is out of the question. I was going to do the cardioglide but my lats are fried and pulling it may be too much. Maybe I'll play with my new jump rope then make the bag workout a real cardio workout instead of just technique practice today...maybe not, did I mention my lats are fried?

Comments
CDL - first 2 sets - too easy. Last set - harder, last rep, HARD.
BOR - nice unexpected 10lb increase. Nothing easy about these today.
Pullups - too many sets - taking too long.

Improvements on everything today. Will have to start adding weight to pullups sooner than planned. I'm up to 195 now - they should start getting harder instead of easier. Especially since although the tape measure says I'm still at around 10%BF...the mirror says differently. My fat pics are scheduled for the 25th of this month - then the truth will be out. I'm going to have to cut for summer, but getting stronger is so much fun. I wish it was going into wintertime right now - the last few weeks have made me feel like I'm actually NOT wasting my time.

If you're enjoying getting stronger, why do you HAVE to cut for the summer? 10% BF is nothing to sneeze at, and if you are constantly getting stronger while not getting fatter, what's the big deal? Do you NEED to be 5% BF for the summer months for any particular reason? Is it worth it to lose all this newfound strength you are getting to lose 3 percentage points of BF?

Just wondering what your motivations are.....and BTW, those pullups are awesome....I wish I could do them again, cause frankly, I suck at them, and have absolutely no strength in upper body pulling movements. I am lucky if I can do a set of 6 or 8 right now, let alone a first set of 15 and 80 total! Good job :

[sunmedicFL]

rangers97... I was thinking the same thing. both about the pullups and the "WTF is he thinking?"

Andy, what are you trying to get do? You're always griping about how fat you are, but your avatar says otherwise. You have accomlished alot from what I've read, and you should be proud of that. Do not let yourself turn into a bulemic teenage girl, always thinking you need to lose fat.
With your PMHx, you amaze to me, you & I see people with less problems that have given up along time ago.

Eat well, lift heavy, get huge!! (or bigger anyway)