a_welch503 WORKOUT JOURNAL

[Firehawk]

Try to keep your hips locked and back arched (don't bend at the hips)...

Are you doing these off a lat pulldown knee support and not a Glute ham raise station? Big difference if you are...

[.V.]

Originally Posted by Firehawk

Are you doing these off a lat pulldown knee support and not a Glute ham raise station? Big difference if you are...

Neither. I locked my ankles under the knee pads on the leg extension from my bench, put a kindermat like the kids take naps on at kindergarten under my knees, and did them on my bench...only way I could find to do them. It's basically all free with my abs/back trying to stabilize me since I don't have a proper station to do them in.

[.V.]

05-06-2006

General Conditioning
Jumprope 100/Burpees 10/pushups 10.........4 rounds
Walk 75m/Sprint 75m.......................10 rounds
Heavy bag
All strikes/aimed full force(not cardio)....10 each
All Kicks/aimed full force(not cardio)......10 each
varied combinations(good cardio).........15 minutes

Nutrition
Cal-2291, P-276g (49%), C-69g (12%), F-99g (40%)
Foods eaten:
3 Whole eggs, 2 slices ham, 1 can tuna, 2tbsp mayo, 3 cups lettuce, 1 tomato, 10 oz ground chuck.
4 whole food meals, 3 protein shakes, 1 dextrose shake

Comments:
Good conditioning workout today, improved on jumprope/burpees by one round. After the 4th set of 100 reps on jumprope I didn't think I could get the burpees so I set out to just do one at a time, getting maximum air on each because it was to be the last - got all 10 of them this way with the best performance of all of them.

Looks like the triathalon isn't going to happen for me. Dammit. Sick wife, sick kid, medicine is expensive...oh well, the training has been fun. I've gotten myself into the best condtion of my entire life over the last few months. I'll still do the full event, just alone and it won't be officially recorded with the USTA. So what - I still trained and got myself able to complete it. I will continue with the training till the end of the cut then re-evaluate volume/intenisty level and get busy makin' some muscle.

What's the cost of entering that event?

[.V.]

$70.00. But it may as well be $70,000.00 before next week.

[.V.]

05-07-2006

Cardio/Triathalon Training

Did a sprint challenge distance duathalon today.
Run.........1 mile
Cycle.....16 miles
Run........3 miles
..........HH:MM:SS
Time......02:00:29

Nutrition
Cal-2231, P-247g (45%), C-57g (10%), F-110g (45%)
Two more meals scheduled today to get this.

Comments
Today was hard, but worth it. I did the duathalon which is supposed to be the equivalent of the triathalon I'm training for. My time might have been better if the weather had been more cooperative. It rained - a hard, driving, biting, cold rain. I stuck it out to the finish and felt good for it. When I got back to my truck I realized why the rain was biting harder than expected - the windshield was covered in ice.

Good news - the triathalon is back on for me. The event coordinator contacted me by e-mail today. They are short staffed for people in the support boats for the full Ironman competition. He asked if I could help out and said that he'd waive the entry fee for my event if I did.

A special note of thanks to a couple of very kind members of this forum. You know who you are. Your kind offers of sponsorship are very appreciated - you will never know how deeply touched I am by your offers. Even though I wouldn't have been able to accept them, and now won't even need to - THANK YOU FOR YOUR KINDNESS. I also have to thank the big guy upstairs for making a way for me to have the strength to train for this, and a way for me to actually get to compete when the time comes...well, I already thanked Him anyway for letting me prepare even though I knew last night I wouldn't compete. Then today a way was made to actually participate. Very cool.

[JDR3]

Hey that's great now go and have fun and kick butt! Make all that hard work pay off.

[tim_mcf]

That's awesome! I'm glad you still get to do it, you have been training for it for a long time.

[Firehawk]

Man you ain't ever going to grow on that diet...

[.V.]

It's a cutting diet Dave. Calories/carbs go up, calories/carbs go down...all depending on what I'm doing at the time. You'll like today's diet today much better. It's going to be closer to 3000 calories by the time the day is over. It's a lifting day/carb up day. By tonight though, my family will hate me - tomorrow, my co-workers won't care much for me either. I should call it a carb loading/flatal unloading day. I can't consistantly eat higher calories/carbs or I'll get too fat. Remember what happened to me in the 6 months of low fat/high carb/high protein eating - I gained nothing but fat - on less than 3000 cal/day. It was to the point there at the end that I walked into the mexican resturaunt wearing a red shirt and the guy there looked at me and said, "hey koolaid!!".

[ajarvis]

Good Luck! I'm happy to hear you're going to be able to compete! When I read you weren't going to be able to it just didn't sound right - you've worked hard - and now a few posts later and all is well Hopefully you'll have better weather!

[.V.]

05-08-2006

Workout A
BB Bench..............175x5 (IW,IR)
......................165x5 (DR,IR)
DB Bench............50x2x10 (IR,IW)
Rear Delt Row.......70x2x10 (IR,IR)
Squat.................215x8 (IW,IW)
......................235x4 (IW,IW)
Good Morning.......125x2x10 (IW,RW)
Decline Crunch.....100x2x20 (RW,IW)
Calf Raise.........285x2x10 (IW,IW)
Tricep Pushdown.....50x2x20 (oops)
I=increase, D=decrease, R=repeat (this time,next time)

Nutrition
Cal-3179, P-302g (39%), C-208g (25%), F126g (36%)
Calories up a bit - it's my carb up day and that means about 400 extra calories over maintenance. Eating bigger on lifting days - less on nonlifting days. MMMM MMMMM my homemade lower carb enchaladas in 100% whole wheat wrappers.

Comments
Improved everywhere today, sort of. Felt stronger than expected on bench warmup and acclimation, got a 10lb weight increase but missed the last rep. Then missed the last rep on the 2nd set too. Just a repeat on crunches this time.

Everything else went up either in reps or weight so it's still not a bad workout.

Forgot that triceps are supposed to be 25-50 reps so I did 2 sets of 20.

This week will be a bit different. I'm going to have to postpone workout B because of the triathalon coming up Sunday - can't risk injury. 2 days of lower calories, carb depletion, then carb up for 3 days. Tuesday - off. Wednesday - swim/bike transition. Thursday - bike/run transition. Friday swim/bike transition. Not too many miles for any of it. Saturday - REST. Sunday - kick butt in the triathalon.

[Firehawk]

Why are you still cutting? Do you look like your avatar? If so, you don't need to cut anymore dude...

I wouldn't eat 3000 every day , i'd cycle the caloreis to a lower cal on cardio days and a higher cal on the weightliftnig .

[.V.]

I'm still cutting because I did a 6 month bulk - eating like I do now - except one little difference. 1 small protein/carb meal 30 minutes post workout. Another one 2 hours post workout. It should work for most folks - the theory is sound - carb up in the postworkout window...but lifting every day with my not good response to insulin - all I did was get fat. That pic was from september - and will be about the same at the end of may...well, maybe a bit bigger but not enough to turn cartwheels over.

[Firehawk]

How big are ya now? What you weighing?