a_welch503 WORKOUT JOURNAL

[.V.]

185ish. down from 196ish

More the day after carb ups. Less a couple of days later.

[Firehawk]

So then you have filled out? I can't imagine you are fat at that weight. How tall are ya again?

[.V.]

6'0". I'm probably around 10% right now. I'd like to get back into single digits before running around half nekkid at the lake season starts...still have skinny arms and not much chest.

[JGRIFF]

You're workouts and diet has been been meticulous, thats awesome. 6'0" 185, 10%? thats where most of us want to be, you've certainly been after it since I've been gone, definitely good motivation for all of us. Good luck with that triathalon, the home stretch is here, looks like you're ready. And when you've conquered that you can move on to your next feat as a power lifter.

[.V.]

Everyone - thanks for your helpful tips, support and encouragement. It's very helpful. Griff, how did you know what my next goal was - you psychic or something, or did the change in workout styles tip you off?

[minime]

6'0 185 10% sounds like your doing pretty good welch! Of course, its never enough is it lol But youve come a long way from being 300lbs :

Good luck on the triathlon - impressive stuff, competing in one of those! i dont think i could ever do it - as i am the worst swimmer!

[.V.]

Thanks minime - actually though - I'm the worst swimmer.

05-10-2006

Triathalon training
Swim........3/4 mile
Cycling.....10 miles

Nutrition
Cal - 2241, P-234g (42%), C-53g (9%), F-119g (48%)
Two more meals needed to get this.

Comments
I suck at swimming. However, when I tired out on the crawl, I just rolled over on my back and swam that way - it was about as fast. Sunday, it will be easier because I won't have to be worrying about boats running over me or drowning me with their wake...what the heck does a bass boat need twin 50's for anyway?

[killerduck]

omg you used to be 300lbs!!! i didnt know this. Hats off to you dude, your the king of cutting. Know wonder you know the solution to just about every problem everyone on heres ever had.

[.V.]

Worked the 1/2 ironman today and met a few competitors in tomrrows sprint triathalon. I got to meet one of the competitors from the first full ironman too. That was pretty neat. He's a loud, cheerful old dude. Nobody got into serious trouble so that was good - just a few had cramps and had to hold onto the boat while working them out.

I've spent the last 5 days nursing a sore back and was pretty sick last night - fever, chills, delerium. My family said I was talking about putting sharks in the lake to eat the 500 pound catfish . Feel much better today and plan to be in top form tomorrow but I've got some more back stretching to do today and tonight.

After meeting some of my competition today - I'm not worried about coming in dead last tomorrow - but I'm also not expecting to come in anywhere close to first either. I'll post my results tomorrow evening. One nice thing about meeting these folks - I feel better about my weight training efforts - I felt beastly compared to them - all of them 130-150 pounders.

One really nice couple from I think south africa (from the accent) originally was giving me pointers of making it through to the finish. They actually liked the idea about the lake swim instead of ocean - no sharks. I couldn't help but mention the 500 pound catfish...I think I told them there really isn't one. The biggest one I ever pulled out of this lake was only a bit over 4' long.

[seraph]

good luck a_welch :

[tim_mcf]

Good luck Andy. Have fun.

[sunmedicFL]

Best wishes for a full & fun course! Can't wait to read all about it.

[.V.]

I did it. The guys I knew I could beat - didn't show up. My finish time was 2:29:41. Not very good - but I did the whole thing.

5 days of back pain, 3 days of Nausea/Vomiting/Diarrhea, 2 days of fever/chills. I think I did alright. Somehow I ended up with a glute/ham spasm during the transition from biking to running. I couldn't stretch it out - but I had a secret weapon to encourage me to finish. Ssgt. Welch of the Rangers was waiting there to run with me and "encourage" me to keep going. Little brothers are actually good for something when they grow up. Another encouraging thing was that there are more people standing around cheering and shouting encouragement to the ones who are near the back than those at the front.

[sunmedicFL]

Let me be the first then, to congratulate you on a milestone. Awesome job Andy!!
It must have been incredible to have your little bro show up, did you know he was gonna be there?

Just for the record, I never had a shadow of a doubt, good job man!

[JDR3]

I've been waiting for this post. Awesome job!