a_welch503 WORKOUT JOURNAL

[.V.]

04-12-2006

Back
CDL......295x5x2
P/U.......45x5x2

Cardio
Bag drills
punchout drill.....2 min
hook drill.........2 min
jab/punch drill....2 min
cross drill........2 min

Boxing combinations.....20 min
KF combinations.........20 min

Checked my HR a between boxing drills, Boxing combos, and KF combos - between 160 and 180 each time. Better actual cardio than running it seems.

Nutrition
Cal-1790, F-55g (28%), C-104g (21%), P-222g (51%)

Comments
Nutrition - I still have one chicken breast and one whey shake tonight to reach this. I'm still coming up short on protein and fat goals. In spite of this, my energy level is good and strength has definitely improved. I haven't weighed today but I'm looking less fat/more defined than when I took the recent pics which I posted today. I was 190 4 days ago, 196 in the fat pics on march 25.

[tim_mcf]

Better actual cardio than running it seems.

I have noticed that myself...not with the boxing and stuff specifically, but with all the crazy workouts I have been doing lately...Stuff which involves the whole body makes my heart pump a whole lot more than just running does. If you really want to get it going, try a few sets of thrusters (front squat which explodes into an overhead press) followed by wall ball (squat down with a medicine ball in your hands, explode up and launch it at a 10 foot target, catch and repeat).

[.V.]

Wow tim that does sound hard. Just jumping a rope for a minute totally whomps me.

[ajarvis]

I find the same thing. Anything involving the whole body is more of a cardio workout, and my HR gets alot higher. I always have that pooped feeling afterwards like I would if I was running intervals.

I guess that's why I like running it can be relatively easy. Nice steady HR kept pretty much where-ever you want. Or you can do a HIIT style run and get the HR up.

[nate]

ME and my brother have a punching bag hanging up. Its great cardio, and good for releasing a little steam.

awesome progress man.

[seraph]

same as everyone else here has said, the punching bag/boxing workouts really tire you out, sometimes i find it hard to get pysched up for them, especially if i'm tired.

[.V.]

04-13-2006

Chest
Flat Bench.......185x5x2

Abs
Cable Crunch.....125x5x2

Cardio
Not enough to count - ran 1 mile then walked 4.5 miles

Nutrition
Cal-2680, P-296g (45%), F-122g (42%), C-93g (14%)

Comments
I was pretty stupid yesterday. Deadlifting was great, actually felt good. The weight went up smooth, no hitching, no problems - it was pretty darn heavy, but I got it each time without problem. Then later, I stupidly twisted the wrong way while holding 45lbs. Then decided that a good kicking/punching workout would be just the trick to stretch it out...ouch ouch ouch ouch - low back pretty tight today. I tried to run and at .75 mile I knew I couldn't make it. I forced another .25 to get a whole mile and that was all I could take...wuss.

At least I met my planned nutrition goal for the first time in a while.

[.V.]

04-14-2006

Legs
Squat..........245x5x2
Calf Raise.....325x5x2

Cardio
None, day off. Back can't take the pounding today after the squats this morning. It's much better and I don't want to mess up the healing.

Nutrition
Finally got it right getting what I need consistantly for the day's activities now.
Cal-2674, P-271g (42%), C-118g (16%), F-122g (42%)

Comments
How can sets of 2 squats be so damn hard? When I sit, I feel my back hurting getting on and off the box was pretty rough this morning. So was the initial compression when I shouldered the bar for calf raises. Got to go cut the grass now...or take a nap then cut the grass.

[abarlament]

Everyone's got their bad days man, seemingly especially with squats. At least it isn't just me. Some days you feel like you are clicking and the weight just soars up, others the squat-goblins are sitting on the bar.

[.V.]

Originally Posted by abarlament

Everyone's got their bad days man, seemingly especially with squats.

Yeah, but I'm gonna call this one a good day because no matter how bad it hurt and how heavy it felt - I got the planned sets/reps/weight. It just hurt like hell...if it wasn't for the box, I suspect these would have been wussy 1/4 squats.

[Klinger]

Hey, look at that - benching 185 for solid reps now. Nice progess, Andy.

[.V.]

Thanks, it is getting better. A couple of months with the CNS cooperating helped a great deal. It's being sh*tty again now, but it's alright, I'm ready to make it do right for a change.

[.V.]

04-16-2006

Arms
BB Curls.........145x5x2
Skull Crushers.....135x1

Nutrition
Cal-2457, P-282g (46%), C-62g (10%), F-118g (44%)
Two tuna salads to be eaten between now and bedtime to get this.

Comments
Supposed to finish up my 3 weeks of OLAD today...Been doing TLAD most days, couldn't get skullcrushers though. Yesterday was supposed to be a low carb day and ended up being a low calorie day too. Tomorrow is supposed to be day one of a week off - but I'm going to try skull crushers again. After the BB curls, I just had nothing left and only got one rep with 135 for crushers - they almost lived up to their name and my wife had to come help me as I was struggling to keep it off of my head after failing on the 2nd rep of the first set ...time to stop for the day.

I've noticed something for quite some time and have been working on it, but apparently not enough. My arms are way too skinny to be curling 145. My biceps are actually bigger than my triceps - that's just messed up. I think when I start my next lifting cycle, I'm going to prioritize tricep work.

[ajarvis]

Ouch! Be careful!

I'm a bit late, but your lower back was tight on the 13th - plus you ran which, for me anyways, I always feel in the lower back moreso if it's already tired. Getting out two sets of squats with a tired lower back is great! :

Oh, and a 1 mile run with a 4.5mile walk is cardio

[.V.]

Amanda, you are always sweet and encouraging. The back actually feels great now. Luckily, I have a healthy back. I just did a couple of dumb things in a row and tightened the muscles up down in the sacro-ileal region. Being careless with light weights. I'm looking forward to a week of some real cardio...after finishing my arm workout today which I had to end early yesterday when I ran into a wall on the tricep work. I think yesterday was simply a product of the previous "low carb" day ending up being a low calorie day because I just didn't feel like eating. The old symptoms are acting up a bit lately and interfering with my ability to eat enough to fuel my conflicting goals.