a_welch503 WORKOUT JOURNAL

[.V.]

04-29-2006

Supposed to swim/bike/run today. Too damn cold to swim. Drove 2 hours to watch a 2 hour softball game and drove 2 hours back...I'm tired and taking a day off. From the workout yesterday-DOMS again, not as severe as last hard BW day though. A break today should let me have a good day of lifting tomorrow. The volume is going to be more than I'm used to, so I'll eat good and rest well tonight to be ready for it. Nutrition - on plan. After the ball game the milfs were wondering where to go eat - none of us wanted to eat at the concession stand being ran by the cast of deliverance they wanted me to go with them to wendy's and I pulled out my two everpresent coolers full of chicken breasts, chicken wings, and today, left over pork ribs. I'm not recucing calories in spite of today being an off day - I'll need them for tomorrow morning.

[JDR3]

That heavy bag work looks brutal, not to mention the uphill run and burpees!

[.V.]

Originally Posted by JDR3

That heavy bag work looks brutal, not to mention the uphill run and burpees!

naah, not that bad, I forgot to mention the hooks, crosses, and straight punches. That's only 260 practice strikes before doing the combinations. And the bag doesn't hit back. The soreness today in my legs (probably from the burpees) now that's the bad part.

[.V.]

Workout A
Bench..............165x2x6 (Repeat)
DB Bench......50x1x10, 1x8 (I reps)
Mil Press...........95x2x8 (I reps)
Rear Delt Row.......70x2x8 (I reps)
Squat.....205x1x8, 225x1x4 (I weight)
GM................115x2x10 (I weight)
Crunch............100x2x20 (Repeat)
Calf Raise........275x2x10 (I weight)

Nutrition
Cal-2896, P-300g (42%), F-117g (37%), C-158g (21%)
From: Oatmeal, eggs, ham, cheese, ground chuck, sweet potato, whey, dextrose, olive oil.

Today is the carb up day so I had oatmeal and sweet taters along with extra dextrose after my workout - 64g with 60g protein instead of my usual 30/40. This is supposed to take me out of ketosis, which is a nice break from having to pee every 20 minutes and having a mouth that tastes like ass. Well, it didn't work today...still in ketosis. I felt like I was still in fat burning mode so I used a keto strip to check it...still there.

Hmmm, carb up day may have to turn into pizza and beer day. But since I don't drink beer or eat pizza, that's going to be tough to manage.

Comments
This was definitely a tough workout. I had to reduce weight to get all of the reps in. But if it does as promised and gets more blood going, lets me go heavier on the low volume part of the workout, and still lets me recover well - then it's going to be a good thing.
Good mornings are a new one for me. I've never done one before. Wow they hit the hamstrings hard. I did sets of 10 - starting with 45lbs and added 20lbs each set until the hams were burning. Then I used the one that made them burn for my working weight. Surpisingly, the low back, my reason for never doing them before, didn't feel them in the slightest - pure hamstring work.

[Klinger]

I think this is a good scheme for you considering your CNS issues.

I recommend making one of the triathalon training days is a low-impact cardio day so you don't burn out or burn too many calories. Something like a 15-mile bike ride or a 2- or 3-mile run at a challenging but not backbreaking pace.

[.V.]

05-01-2006

At work so it's an off day.

Good thing too, I'm pretty sore from yesterday. Especially my chest and hamstrings. It's not so bad that I won't recover in a day or so. Probably be good to go tomorrow.

Nutrition
P-303g (49%), C-28g (4%), F-128g (47%)

Foods - Chicken with oil added X 3. Chicken breast taco salad X 1. Tuna with oil X 2. Ground chuck X 2. Whey X 1.

This is the low day on my carb cycle. Energy is great. Hopefully the protein will help with muscle recovery.

[.V.]

05-02-2006

General Conditioning
10 burpees/10 pushups/100 jumprope reps.....3 rounds
75M uphill sprints/downhill walk.....10rounds/10 min
Bag workout...................................15 min

Nutrition
Forgot to post, but it was the right percentages for my plan with the right calories.

Comments
Only 5 days into my new program. Already feel better and performing better. I guess I've been overdoing it.

[tim_mcf]

That's a nice workout. It almost looks like you're coming over to "The Dark Side".

[.V.]

Well, I've been trying to do it all - general conditioning, cardio, weights and it was too much, doing them all in the same day. Now each week, I have 2 days dedicated to each with 2 days off - on my 8 day week. It's my week, If I needed 8 days so I added one.

[.V.]

05-03-2006

Cardio
Cycling....16 miles
8 easy miles - my kid went along. Then 8 fast miles.

Nutrition
Cal-2817, P-286g (41%), C-44g (5%), F-163g (53%)

Comments
Extra calories today to support tomorrows workout. Fat higher than planned, but ribs were 1.89/lb and I bought a lot of them.
Supposed to swim today but the wetsuit that used to fit - wouldn't go around my shoulders...snug in legs, just right on abdomen, snug in chest, can't even pull over shoulders. This is a good thing to have happen while cutting, but now I'm in a big rush to get another one because I've got a lot of swimming to do in the next two weeks and that lake is too cold.

[Maxgain]

Originally Posted by a_welch503

Well, I've been trying to do it all - general conditioning, cardio, weights and it was too much, doing them all in the same day. Now each week, I have 2 days dedicated to each with 2 days off - on my 8 day week. It's my week, If I needed 8 days so I added one.

Sounds a lot better.
Just because God only took one day off I think we can be forgiven for needing an extra one!!

[.V.]

Hmmm, I hadn't thought of that before - while I was pushing too hard. God took a day off too. Great thought.

[.V.]

05-04-2006

Workout B
Deadlift............265x8 (add weight)
....................295x1 (mistake)
....................285x4 (add weight)
GHR...............BWx2x10 (repeat)
Cable Crunch.....100x2x20 (add weight)
Pullup.............25x2x8 (repeat)
BB Curls..........105x1x8 (add reps)
DB Curls...........45x1x8 (add reps)

Nutrition
Tracking on fitday - until dinnertime - then it's a big mexican carb re-load.

Comments
Miscalculated on deadlifts. I though I could do 295x4 after the first rep, I knew it wasn't happening so I dropped 10lbs and got them.

I'm back down to light weights for pullups, crunches, and curls - higher reps means less weight. If in the end this leads to more strength, it's worth it - leave the ego at the door and lift.

I'm still enjoying doing only one workout a day with GC, Cardio, and Weights separated. I feel so much more rested than before. I've decided to invent a new multisport. Supposedly triathaletes are the best conditioned, powerlifters are the strongest, bodybuilders look the best, fighters can kick everyone's butt...so I vote for the sexathalon - not what you'd think. Swim, run, bike, pick up some heavy stuff, step in the ring and fight, then have a posedown.

[Firehawk]

Nice workout...

How many GHR's did you do?

[.V.]

Thanks Dave. Coming from the strength guy who's been harping on me to try getting strong that means a lot.

GHR - 2x10...forgot to put down how many. These were definitely not clean with perfect form. I had my hands in front of me to keep from landing on my face as I started falling on the latter reps. I was also having to "pinkie spot" myself to start moving back up on the last few. Lots of work to do on these. I guess my glutes/hams really are my weakness - even with the squat form improvements I've made over recent months.