a_welch503 WORKOUT JOURNAL

[.V.]

Keyboard mostly fixed, can fix this post now.

04-05-2006

Chest
Flat Bench.......175x6x3

Abs
Cable Crunch.....120x6x3
Going for a 10lb increase on both next time.


Cardio
Run............1.5 miles
Cycle...........16 miles
Run..............4 miles
Time.....2:05:07:97
Good? Bad? Medium? Who cares - I FINISHED. This is so much better than when I was unable to run and could only bike for 6 miles.

According to the triathalon people this is the duathalon equivalent + 0.5 miles on the first run and +1 mile on the second of my planned triathalon type event. I followed the USTA rules - start and the clock keeps running. Get bitten by a dog - the clock is running, wreck your bike and bend the derailler - the clock is running, fall a few times after switching from biking to running because you legs collapsed under you - tough sh*t the clock is still running. Get up, walk it off, drink some water and keep going. And eat better next time before going.

Nutrition
Cal-1959, F-76g (35%), C-129g (25%), P-193g (40%)
Not enough protien, not enough fat, too many carbs, too much work = probable catabolism today.

Comments
Should have eaten more. Had breakfast and my pre&post workout shakes this morning. Then I had my preworkout shake this evening before the duathalon I inflicted upon myself. Not enough, just too busy to eat most of the day. I think I'd have done better if I had more food in me, and didn't have that wreck damaging my derailler on my bike when the pit bull jumped me. I had to stop and pepperspray him and educate his owner.

I hope my legs work tomorrow...It's gonna be leg day if I can walk.

[sunmedicFL]

Andy - Thanks for your input, I really thought it was a big help, and you are an inspiration! Keep training hard and the sky is the limit! GREAT JOB!!

[.V.]

04-06-2006

Legs
Squat.....235x6x3

Cardio - NONE

Nutrition
Cal-1776, Fat-83g (42%), C-61g (14%), P-192g (44%)

Today is leg day so I'm supposed to carb up and tomorrow will be a very low carb day. My next meal for the day will be a treat at the mexican resturaunt. Having my beef taco salad without the shell (fat fried - and high carb). Will have some baked corn tortilla chips with salsa for the extra carbs. Don't know what my exact nutrients will be, but they should be on track.

Comments
Legs sore today after yesterdays cardio activity. Finally got to lift about 5pm. It was good lifting though. Got all my reps with the weight planned. They were pretty heavy but I'm used to the increases now. DOMS probably won't be as bad as they were last week.

[etothepii]

Just looking back at your nutrition/calories. They seem to fluctuate. Are you cycling/zig-zagging calories, following some other type of plan, or just eating what you want and documenting it? (You seem to know a ton of stuff about nutrition, so I'm assuming it's a plan of some sort.)

[ajarvis]

Looking good! Switching back and forth from running, and biking is not easy!

[.V.]

etothepii, I try to base my intake on how much I actually need for the day. I plan my activities for the day and plan my food accordingly. Right now, while cutting I only want a 200-300 cal/day deficit and to keep my blood glucose stable at the low end of the normal range. While bulking, I try to take in EXACTLY what I need for maintenance, muscle recovery, and growth without too much excess. For 6 months I experimented with a slight excess by taking in extra carbs throughout the day - keeping most of them in the 3 hour postworkout window. This wasn't the smartest thing I've ever done though. I got stronger, but stored more fat than planned. Done perfectly, you can have a very clean bulk with minimal fat gain. Same with cutting, done just right you can lose the fat and keep the muscle - possibly even gain a little.

Amanda, thanks - it was pretty tough, I've got to do more of it so that I can perform at my best in may...but at least now I know I CAN make it and what kind of endurance I need to work on. Now I've just got to figure out how often I can do this without overdoing it - and how many days I need to rest afterwards.

I also know I need to eat more on the day I'm going to do the multi-sport training...That day was a mistake - nutrition plan went all to hell, I had other things I had to do and forgot to eat.

[etothepii]

Cool. I try to make sure I do roughly the same amount of activity each day so I can keep my calories constant. You do a lot of diverse training, though. Seems like a really good strategy.

[seraph]

a_welch what are you riding? i'm thinking about picking up a road bike and last weekend i checked out a trek 2100 and a felt f80, currently i mountain bike and im getting back into bmx/freestyle, so im a little apprehensive on spending over $1k on a bike and equipment i dont know a lot about, and i'm not even sure how much saddle time i'll get. a couple buddies of mine are roadies and love it though.

[.V.]

I'm riding an old steel murray. I've taken it to the bike shop and had them change the gears and deraillers to modern ones so I have the option of a 14 speed or 21 speed bike instead of the old 10 speed. 14 speed for training - work the legs harder. I'll put the 21 speed gears on the front for racing. It even still has the old timey friction shifter on it. I'll probably upgrade it to something newer next time I have extra money.

I couldn't see spending tons of money for a composite frame aluminum/titanium lightweight thing designed for a 150 lb rider that won't last me - considering my goal is to get well above 200lbs from muscle building.

I did buy an aluminum bike and when it broke, I learned my lesson from that.

[.V.]

04-08-2006

Arms
BB Curls...........135x6x3
Skull Crushers.....125x6x3

Cardio
None, day off from it.

Nutrition
Cal-2122, P-214g (40%), C-65g (12%), F-112g (48%)

Because of getting a late start on eating today and not doing cardio, I came up 80g short on protein. This reversed the %s on fat and protein. I'm also about 600 calories short of maintenance - too low. These totals include my planned bedtime meal. I'm not staying up past midnight to have another so it will have to do for today.

Comments
Spring asthma acting up. Had a big attack while caring for a woman with AMI in the middle of the night - something in her house I was allergic to I guess. It got better when we got her out of the house, and I was able to sneak a hit off of my epinephrine inhaler. I'm out of albuterol and going to have to get a "control" medication for prevention this spring it appears.

Felt like crap all day and didn't make it out to the gym until late. I'm glad I did though, the weights were heavy today, a real struggle. But then I remembered that the weights I used last week were a real struggle and weren't so bad this week during warmup and acclimation. In the end - the workout was very satisfying - especially the skullcrushers.

I just realized that today, I finished week 2 of this program. Tomorrow begins week 3. Time to go heavy. I have gotten stronger. I like this.

[.V.]

Dammit - I hope an extra day off doesn't adversely effect my current plan. Supposed to start a week of doing a "double max" on my lifts today. The old triad of symptoms has returned - legs/GI/GU. Elimination problems means I can't eat, can't lift, can't anything.

Maybe it's just a short term thing - sometimes this is gone in 24 hours or less, sometimes a couple of weeks.

[.V.]

04-10-2006

Shoulders
Mil Press.....125x5x2
Shrug.........305x5x2

Cardio - none, not able today.

Nutrition
Cal-1760, P-194g(44%), F-87g (45%), C-49g (11%) planned for the day.

Comments
Disappointed with MP today. I was looking forward to pushing 135 today but couldn't move it. I guess from not eating yesterday and still feeling bad today. All I could manage was the same weight for less reps/less sets this time. Shrugs, I had planned to do 315 on these today but with the way I feel, I had to settle for 305.

[maverick]

I'd say not bad at all considering that yesterday you thought you might be laid up for a couple weeks.

[ajarvis]

I agree. I was about to ask how you were feeling - better I hope!

[.V.]

Feeling about like yesterday. Back to the way I was a couple of months ago - yesterday was just hard becuase I'm not used to it yet. There are ways to manage the symptoms, which I've been doing yesterday and today. Not fun and not really fit for discussion. It's been a great couple of months with the body responding the way it's supposed to. Perhaps it'll happen again.