a_welch503 WORKOUT JOURNAL

[tim_mcf]

Sounds like overtraining - but I actually like the term "underrecovery" better. And not eating could definitely contribute to it. Plus, 3 workouts a day is a TON, I didn't realize you were doing that much.

[ajarvis]

A light cardio could be beneficial, and maybe throwing in one more rest day since you are doing 2-3 workouts a day! BUT if you're body says complete rest - then give it complete rest :

[.V.]

Today was complete rest after the failed workout. I even took a nap. Woke up drooling and confused just before time for my kid to get home from school. If I can convince her she had a hard day at school and needs a nap before softball practice, I'll take another one.

[.V.]

Day 2 of new diet. Day 3 of my week off.

Time off sucks. I want to be in the gym. But I need the rest and I'm gonna get it. I was tempted by a bike ride and a run this evening, but some scheduling issues will prevent this and that's good.

I think I'm going to pass a kidney if I pee again today. Got to pick up some keto strips tomorrow to make sure I'm getting rid of enough ketones - no need permanently damaging myself with my experiment.

[tim_mcf]

A mellow bike ride wouldn't hurt...maybe bike along with your daughter as she jogs? Just avoid the really intense stuff.

[.V.]

Now we all know that I don't have the good sense to take it easy. I go all out once I get started. Sadly, my all out is the equivalent of everyone else's taking it easy.

I may work the bag a little bit tomorrow though - she didn't lock it up.

[.V.]

Well, it's day 4 of my time in the land of no lifting - it sucks. It's also day 4 of carb restriction. Day 1 was headache. Day 2 was fatigue. Day 3 was pretty good. Today is great. Two more days off and then I'm back in the gym. We'll see how feeling great translates into actual energy to lift, bike, run, swim, whatever else. Maybe good, maybe not. My carb sensitive GI system is really enjoying this break - so is my family with their feminine lack of appreciation for flatal talent. I suppose when It got to the point I could play the solo from "Ironman" it was time for a carb break. Well, I'm off to little league...and I want to know how a 5' tall woman managed to take down a 75lb bag and hide it - the hook was 7' off the floor.

[etothepii]

I've been going through the same thing!!! I'm in the middle of a week off. Feels weird, eh?

[.V.]

Certainly does. It ends today - back to it tomorrow.

[.V.]

03-27-2006

Shoulders
MP........115x7x5
Shrug.....275x7x5

Cardio - Don't know yet.

Nutrition - Don't know yet. I have had to increase my fat intake over what was planned though. Without fat for sustained energy, I just couldn't make it through the day. I'm ending up with about the same amount of calories I had planned for, a bit less protien, and about the same carbs. It looks like it's going to end up with about Cal-2010, P-270g, F-90g, C-30g.

Comments
I've been looking to change things a bit after my last shoulder day left me unable to get even a rep with the planned weight. Time to borrow some of the periodization ideas that maverick uses and do something just a little different. I'm also borrowing some of the ideas from the one lift a day thing that MM mentioned. I'm not adopting the whole program, but I like some of the ideas like keeping it simple. I'm doing one lift/muscle/day. I like the sets/reps layout of the program. So today I just took the weights I left off with on my last successful shoulder workout and continued from there.

Instead of 3 sets of MP and 3 sets of DBSP for delts, I did 7 sets of MP. Instead of 3 sets of upright rows and 3 sets of shrugs for traps, I did 7 sets of shrugs. In the later sets, grip was an issue on the shrugs, but I made it through. Seven sets of the same lift certainly IS hard.

Tomorrow is back day. I'll probably do Deadlifts and Weighted Pullups.

[Klinger]

That looks like a cool plan. You can really pour it all into the one exercise that way. 7 sets of 115 for shoulder press is no joke.

[MostMuscle]

I like your efforts but I have found that when you borrow too much from different schools of thought, you end up not knowing what is truly working and what is not. Many times the techniques that are working will shadow the weak or ineffective aspects of the program and prevent you from identifying what is REALLY working and focusing more on those methods.

Either way keep us updated.

[.V.]

MM, I totally see what you are saying. It does make sense. As hard as today was - and it was right at one hour - not my usual 20-40 minute workout I can see that this may not last long. Kind of like when I do max ot style workouts twice a day instead of once - great, but only for a few weeks.

I'll keep posting on how this goes for as long as I keep going with it. I think I made good choices for my lifts to get the most benefit out of it.

Klinger, you are right - it is no joke. I'm used to doing 3 sets of any given exercise. The 4th was hard. I didn't think I'd make it through the 5th - 7th. Actually I almost didn't make the 7th set..had to catch my breath with the bar close to my chest a couple of times to finish up.

[Maxgain]

Originally Posted by a_welch503

03-27-2006

Shoulders
MP........115x7x5
Shrug.....275x7x5

Cardio - Don't know yet.

Nutrition - Don't know yet. I have had to increase my fat intake over what was planned though. Without fat for sustained energy, I just couldn't make it through the day. I'm ending up with about the same amount of calories I had planned for, a bit less protien, and about the same carbs. It looks like it's going to end up with about Cal-2010, P-270g, F-90g, C-30g.

Comments
I've been looking to change things a bit after my last shoulder day left me unable to get even a rep with the planned weight. Time to borrow some of the periodization ideas that maverick uses and do something just a little different. I'm also borrowing some of the ideas from the one lift a day thing that MM mentioned. I'm not adopting the whole program, but I like some of the ideas like keeping it simple. I'm doing one lift/muscle/day. I like the sets/reps layout of the program. So today I just took the weights I left off with on my last successful shoulder workout and continued from there.

Instead of 3 sets of MP and 3 sets of DBSP for delts, I did 7 sets of MP. Instead of 3 sets of upright rows and 3 sets of shrugs for traps, I did 7 sets of shrugs. In the later sets, grip was an issue on the shrugs, but I made it through. Seven sets of the same lift certainly IS hard.

Tomorrow is back day. I'll probably do Deadlifts and Weighted Pullups.

Your nutrition breakdown loooks better now!
Whats the understanding to do so many sets of thesame exercise i can tsee you gaining any more than you would with 3?

[.V.]

yeah, I needed the extra fat to replace the missing carbs - I'm still getting less calories than with the bulking diet - but with more energy and less gas.

The lots of sets? Just an abberation of the one lift a day thing - I wanted to try something new for a little while and this one caught my eye. Did loads of reading for a few days and decided to do 2 lifts a day.

I'm heading to the gym for deadlifts right now. We'll see how they go - I have some low back pain from yesterday. Deadlifts will either fix it or make it worse - I never know until I try.

I know one thing for certain, my shoulders are pretty sore today. I'm not looking forward to tomorrow. I seldom get DOMS the day after a workout - it's usually two days after. I'm already sore today - tomorrow's gonna suck. My deltoids are visibly swollen already.

Oh and I'm eating the flax/fish/borage oil capsules too. I don't know if they are really needed now that I've increased my fat intake. Shouldn't hurt though - it's only 3g of fat extra/day - and supposedly the good ones.