a_welch503 WORKOUT JOURNAL

[.V.]

05-22-2006

Legs
Squat............225x1 *failed on 2nd rep, there I sat, stuck on the box.
...............215x2x4
Calf Raise.....315x2x4
GM.............135x2x4
GHR............BWx2x10

Cardio - I will not be doing cardio and lifting on the same day for a while. Time to make some muscle. I'll still do cardio but not the excessive amount I was doing before - it's not excessive for a normal, healthy person, but for me - a bit much. I still believe it's important for general health - especially the heart, so I'll do it and eat for it -- on it's very own day.

Nutrition
Cal-3014, P-288g, C-190g, F-123g

Comments
I simply don't have the endurance for the long 2-2.5 hour workouts I had planned to do the 2 day a week plan. So I split each day into two days. It will be one day lifting, one day not lifting for a while. Even with the extra preworkout carbs, an hour total is about all I can handle.

Today I woke with my legs feeling weak and fatigued, yesterday was a total fatigue day, slept most of the day and all night. Just waking to eat and go one one ambulance call, spent a short time online, then back to sleep. I should have known this was coming, my feet have had the old bees stinging them sensation for a little over a week. I had to waste a bit of time during warmup and acclimation finding what I could lift...I found it.

I'm eating more carbs around my workouts and it will be around every lifting workout. The cut is supposed to end this week, but it's not over yet. Still carrying too much abdominal and gluteal fat...but I'm making slight dietary changes so it will be even slower, probably another month. Bulking diet on lifting days, cutting diet on nonlifting days...Can't handle having skinny arms, skinny chest, skinny legs, and abdominal flab.

[Eric_B]

You've been doing great and congrats on the whole triathalon thing. Very impressive how far you've come overall.

Your legs might still be fatigued after taking such a toll during competition last week. I know after long weekends of snowboarding, I have a lot of trouble on the next leg day.

Hope the dieting continues as planned. I'll be looking forward to your next progress pics. :

[.V.]

So far, they look like they are gonna suck. But they will be taken tomorrow as scheduled. The camera keeps us honest.

Today was to be a cardio day (mild cardio). Then I managed to set myself and my lawnmower on fire which effectively cancelled cardio, eyelashes, hairline, eyebrows, skin...

[.V.]

05-24-2006

Chest/Abs
Flat Bench.........165x6,5
DB Bench..........50sx10,9
Bench Singles.....175, 185
Decline Crunch......110x10
Cable Crunch........110x10

Comments
Missed the last rep on flat bench, DB bench, and tried 195 for a missed single too. Still after not benching for almost 3 weeks, really not even working out for 3 weeks - I'll take it and work to improve.

Nutrition
Cal-2758, P-269g (40%), C-148g (40%), F-121g (20%).

[tim_mcf]

Set yourself on fire! Are you ok? I suppose you must be, or you wouldn't be working out (although, maybe you would be, you're pretty nuts.) A few years ago I stupidly set myself on fire setting a burnpile alight with gasoline - I was completely out of commision for about a month.

[.V.]

I'm fine. It's really no worse than an instant sunburn. Mostly just 1st degree burns. Only two places got 2nd degree burns. It will be fine, lots of aloe, a little lidocaine for pain, and some preperation H to heal the burn quicker.

[minime]

set yourself on fire? with a lawnmower? I don't know welch...maybe all those carbs are making you crazy!

"its the carbs..they made me do it"

Hope u feel better

Hi Andy,

Happy birthday to you, happy birthday to you, happy birthday dear Andy, happy birthday to you . . . and many more!

37 years young. You are a young pup! But remember pierini's famous saying: "every guy that looks in the mirror sees a 16 year old kid."

Have a great birthday. Remember to eat your age and not your appetite.

Your fitness partner in cyberspace,

pierini

[.V.]

Hey pierini, I had forgotten. Thanks.

Too bad today is no carb day, wife and kids will probably come by later with cake for me to watch them eat.

[Klinger]

Hey - happy birthday Andy, from one 30-something to another.

[.V.]

Thanks Klinger.

I've got to remember to call my buddy in the wee hours of the morning and say "happy birthday fatass". We are almost exactly 24 hours apart within just a couple of minutes. He's at work too - another paramedic in another town.

[ajarvis]

Happy Birthday! Be careful with those candles

[skyman]

I think I pulled my hammy about a month ago as well and finally decided to lay off the deads and squats untill it heals.

[.V.]

Amanda, thanks.

Skyman, that's probably a good idea but mine really isn't "pulled" or badly injured. It only hurts sometimes, likely just strained it a bit during the triathalon when I lost the upper gears on my bike - instead of pumping 80RPM in the high gear to keep up, I as having to hit close to 160 on the middle chainwheel. Still ended up with the worlds record for worst time ever in an olympic sprint distance event.

[.V.]

05-26-2006

Back/Biceps
Instead of just listing working sets today, I'm listing all of it. Why? Dunno, just felt like it.

Deadlift
Warmup.....................135x10, 155x8
Acclimation
175x3, 185x2, 205x2, 225x2, 245x1, 265x1
Working.....................275x6, 285x4
Singles................295x1, 305-failed
BOR
Warmup......................95x10, 115x8
Acclimation.................135x3, 155x2
Working..........................165x2x8
Pullups...........................25x2x8
BB Curl.........................105x2x10
DB Curl..........................45x2x10

Nutrition.....TBA

Comments
I can't quite get the 8 reps on the first working set of deadlifts yet but I'm getting closer.
Left hamstring started getting tight on the 6th rep. I needed to take a break and stretch it before continuing.

I still don't know if the heavy singles are a good way to get stronger with this plan, but I'm going to keep doing them until either I decide it's a bad idea, or a real powerlifter tells me to stop because its a dumb idea.