a_welch503 WORKOUT JOURNAL

[seraph]

happy b-lated birthday!! i havent checked in here much in the past few weeks, but setting yourself on fire!! pulled hammy!! damn. hope you enjoyed the birthday :

*that's a pretty gnarly workout, i'm interesteed to see how it works for you though. i'll stay tuned

[.V.]

Thanks for the birthday wish seraph. I'm actually doing fine now. The burns are healing nicely. The hammy only hurts when I do leg work or deadlifts and it hurts less each time.

[.V.]

05-28-2006

Shoulders/triceps
Military press.......45x10
......................55x8
......................75x3
...................95x2x12

Shrug...............135x10
.....................155x8
.....................175x3
.....................235x2
.....................255x1
.....................275x8
.....................285x4

Rear delt row......70x2x12

Skull Crusher........45x10
......................55x8
......................75x3
.....................95x12

Tricep pushdown......60x25

No warmups for tricep pushdown or rear delts - they had already been warmed up by prior work.

Comments
This is the end of my first week after I took the 2 day a week plan and turned it into a 1 day on/1 day off plan. Same lifts, same sets/reps, just split up. I did find room to add a couple of extra lifts though (skull crushers, shrugs, and BOR). I've done no cardio, eaten really big on lifting days, cut my carbs on off days.

Stronger, more energy, feel better, still burning body fat although the cut is supposed to be over. Scale weight same, abs more visible, way more visible vascularity.

Next time:
MP.....................increase weight
Shrugs..............repeat weight/reps
Rear delt row..........increase weight
skull crusher............increase reps
tricep pushdown.....repeat weight/reps

[Firehawk]

start posting all your warmup sets/reps as well...id like to see what u'r doing

[.V.]

Sure, it's like the back day though, lots of warmup sets for the first lift on a body part. None for follow up work.

Generally it's 10 reps at 50%, then 8 reps at 60%. Followed by either 3 reps at 90% for lighter stuff, or 3 reps at 75% followed by doubles and singles in 20lb increments until I reach my working weight. Pretty high volume warmup, probably too much, but so far it's kept me from getting hurt.

I know you think I overdo it on warmups, so if you'll post what you reccomend for say for example deadlifts - I'll give it a go next time and let you know how it turns out for me. I'd love to NOT be worn out by the time I get to my working sets. That would be a nice change.

[Firehawk]

For you:

Deadilfts
135 x 3
185 x 2
225 x 1
work set(s)
done

You could even put a bar on your power rack or on jack stands or something, and do rack pulls iwth just the bar to warm up..you can do 10 if u want with the bar...it's ony about 15% of your max...the bar.

[.V.]

OK, I'll give it a try.

[.V.]

05-30-2006

Legs
Squats.........125x10
................145x8
................190x3
..............215x8,4
Calf Raise.....155x10
................225x8
................275x3
.............335x2x10
GM..............75x10
.................90x8
.............135x2x10
GHR...........BWx2x10

Comments
Weights I struggled with last time were much better today.
Next workout - increase weight on squat and calf raise, repeat GM, continue to improve GHR.

GHR - today on every rep, I still had my hands down, but the whole top 1/2 of the momement was all hamstrings.

[.V.]

06-01-2006

Chest/Abs
Flat BB Bench Press..........85x10
.............................105x8
.............................145x3
...........................165x6,5 failed to get # 6 again.
Flat DB Bench Press........50x2x10
Kneeling cable crunch.....115x2x10

Comments
Next time:
Keep trying to improve flat BB bench.
Increase weight on DB bench.
Repeat weight on crunch.

Nutrition
As planned, as always. Except today I get a cheat meal for dinner. No need to count macros, because I have no clue what they'll be.

[seraph]

workouts look good, looks you and i are in teh same boat on the benching. i really want to focus on mine.


queston what's GM and GHR mean? it's prob. something super obvious i'm just having a brain fart

[Firehawk]

Sooner or later you'll listen to my warmup advice lol.

[.V.]

Originally Posted by Firehawk

Sooner or later you'll listen to my warmup advice lol.

I did. I just forgot to post my workout yesterday. So far I've worked 118 hours on this pay period. That's from monday - saturday, the pay period goes on till next sunday so 1/2 way through I've worked 2 weeks+OT...my brain farted a little after my workout.

I'll post it up in a few minutes.

[.V.]

Originally Posted by seraph

queston what's GM and GHR mean? it's prob. something super obvious i'm just having a brain fart

Here ya go:

GM is good morning. http://www.exrx.net/WeightExercises/...odMorning.html

GHR is glute ham raise. http://www.exrx.net/WeightExercises/...eHamRaise.html

[.V.]

06-03-2006

Back
(my favorite day)
Deadlift.....45x10
.............135x3
.............185x2
.............225x1
.............275x8
.............285x4
BOR..........45x10
..............85x3
.............125x3
.............155x2
.............185x8
P/U......BW+25x2x8
BB Curl.....105x12
DB Curl......45x12

Comments
Work happened. Didn't get to eat until 1pm. Still had a good day in the gym.

Some improvement on every lift either in quality, reps, or weight. Apparently decreasing warmup/acclimation volume was a good idea. It will help with strength for sure. Size gains...I don't know, we'll see. This is going to be interesting to see how bodybuilding with a powerlifters workout is going to produce results.

Next time:
Increase DL weight, BOR reps, and repeat pullups, BB curls, DB curls.

There ya go Dave, I pretty much followed your warmup advice...except I got carried away on the BOR warmups and did some extra reps - I'll do better next time.

[.V.]

Dave, question for you.

Today, I'm feeling a bit antsy. I'm supposed to take a day off today but I'm taking my kids over to visit my baby sister's grave today to plant some flowers and need to burn off some energy first.

I'm thinking about the extra workout thing you do. Something like maybe 2x20 bench presses and 2x20 bb curls using only 1/2 of my working weight - not my max weight. I'd do bench and tris, but I'm working tris tomorrow and want them to be fresh for it.

What do you think about doing an extra bench/bi workout like that?