a_welch503 WORKOUT JOURNAL

[Firehawk]

I dont think you should do extra workouts becasue of your situation. You can try it and see if it improves on anything but because of that muscular problem you got, it seems like too much for you.

If you gonna do something like that, start slow so you don't overdo it and try to raise your GPP slowly.

[.V.]

OOPS, too late. I already did it.

06-04-2006

Extra Workout
Chest/Biceps

Bench............95x2x20
Bench lockouts.....185x2
...................205x1
...................215x1
BB Curls.........55x2x20

Comments
Needed to burn up some energy. This did the trick. I've found the weak point on my bench so I decided to set the pins just below the point where my left arm starts to falter and causes me to dump the bar on my chest and push from there for some lockout training. It went pretty good. 215 was really hard especially when the right side shot up and the left stayed at the sticking point about 2" above the pins but I kept pushing until I got the left side up and locked too. After I got my eyes put back in I came in to post this.

[armorforsleep]

looking great a_welch503. i love extra workouts. sometimes i have an extra hour between classes so ill go and lift weights for 30 minutes or so. makes me feel really refreshed for my next class.

[.V.]

06-05-2006

Shoulders/Triceps
Mil Press........105x2x10
Shrug...............275x8
....................285x4
Rear Delt Row......80x2x8
Skull Crusher.......95x14
Tricep Pushdown.....60x25

Nutrition
Macros about the same but more calories, carbs, protien during pre/post-workout time.
Preworkout: Cal-513, Pro-53g, C-61g, F-10g.
Postworkout meal 1: Cal 571, P-57g, C-57g, F-14g
Postworkout meal 2: Cal 571, P-57g, C-57g, F-14g
The rest of the day will be fish, chicken, beef each with a lettuce/tomato salad and EFA dressing
Daily total: Cal-2585, P-285g, C-186g, F-81g. Fat percentage may be a bit low and need tweaking a little, but this way is consistant and easy to stick with. Based on my LBM calculations, this is the exact amount of calories needed for growth and recovery.


Comments
Shrugs were difficult today. I almost didn't get all 8 reps on the first set. The bar was rolling and I was having a hard time getting full trap contraction. The second set went perfectly.

Next time: Repeat shrugs and rear delt row. Increase weight on tricep pushdown. Increase reps on military press and skull crushers.

I think I may move triceps to chest day and abs to shoulder day next week too.

[.V.]

06-07-2006

Legs
Squat..........45x10
...............155x3
...............185x2
...............205x1
...............225x5
...............225x4
Calf Raise.....155x3
...............205x2
...............255x1
............325x2x10
GM..............75x3
................95x2
...............115x1
..............135x10
GHR..........BWx2x10 Closer to "all me" but not there yet.



Nutrition
Not the best day, carbs higher than planned. Fat lower than planned. Protein was good, calories were good. Having shakes instead of food because of a busy morning threw me off a bit.
Cal-2658, P-290g (44%), C-206g (30%), F-77g (26%)

Comments
Squats were better today. Increased weight but couldn't get all 8 reps on the first set. I'll get 'em next time. Second set was easier, but I split my drawers on them. That's good flexing of the quads at least.

Next time: Increase reps on squats, repeat and improve quality on GM and GHR, increase weight on calf raise. Probably drag the mower around next leg day too.

[.V.]

06-09-2006

Chest/Triceps
Flat Bench..........45x10
.....................85x3
....................115x2
....................135x1
..................165x6,5
DB Bench...........55x2x6
Skull Crusher........45x3
.....................65x2
.....................85x1
..................95x10,9
Tricep Pushdown.....65x20

Comments
Not the best workout I've ever had. Still stuck on the bench press. Quality was a bit better though, so it's still an improvement over last week. Although my bench was a little stronger back on 4/30 than it is now. My weakiness is in the top half of the lift so I think it's more a tricep problem, although I'm sure my puny chest is contributing. My grip was bad today too. Started with pinkies on rings but at the end of each set, my middle fingers were on the rings - slipping instead of gripping. Improved weight on DB bench, but couldn't get all reps. Lost strength on skull crushers, so had to do 2 sets. Tricpe pushdowns were hands down an improvement....now to get some reps on those next week.

[.V.]

An extra note and some insane rambling. The joy of lifting is back. Even when I have a bad workout I'm enjoying being in the gym. Something is missing though. For someone who hates cardio I sure do miss it having done nothing in over 3 weeks. I'm probably going to add a short 15 minute kickboxing or kungfu workout on one of my off days and just eat for it so it doesn't cost me muscle. There will also be some short runs from time to time with my little one. She's doing a triathalon this fall so I will accompany her on her training swims, runs, rides. Definitely not the volume I was doing for my own training. I won't do any of that until september for myself. All summer to build muscle then all winter to try holding on to it building my endurance up for the 1/2 IM in the spring.

I've got to find a better way than last time to train for it though. Last time cost me too much as far as muscle and strength.

There will be additions added to my log referring to froggiegirl - that's my 10 year old and I'll be doing what she does - except for her weight workouts - that's all hers, her plan with her lifts that she likes. I actually might take a cue from her my next time with triathalon training.

[Zoetastic]

i think it's fab that you and froggiegirl will be working out awesome!

p.s. i love that you can say you are gonna add kungfu

[.V.]

Originally Posted by Zoetastic

i think it's fab that you and froggiegirl will be working out awesome!

p.s. i love that you can say you are gonna add kungfu

Ahhh, that's no big deal. Been doing karate and kungfu since my teens. Kickboxing since later on. Japanese ju jitsu since my early 20's...wanted to learn BJJ, but never found a teacher.

The little one has been training with me off and on since she was 6. I started teaching both of my girls martial arts at age 6. This one has done weight training since she was 8...I keep it limited though for safety. She wants to be a powerlifter. This year, she decided she wants to do the kids triathalon in the fall. Since I'm taking off almost completely from cardio until september, working with her will get me a little bit so I don't completely lose my wind between now and then.

[JDR3]

Nice to see your daughter enjoys working out.

[.V.]

Me
Back/Biceps
Deadlift.......135x3
...............185x2
...............235x1
...............285x5
...............285x4
...............295x1
...............305x1
BOR.............95x5
...............135x2
...............155x8
.............185x2x8
Pullup.....BW+25x2x8
.............BW+35x3
.............BW+45x3
BB Curl.......105x12
DB Curl........45x12

Froggiegirl
Pull
Powershrug.......35x10,4
GHR...........BW-25 2x10
Pullup...........25x2x10
Cable Crunch.....25x2x10

Comments
Improvement on deadlift, but couldn't get all 8 reps on the long set. Did some extra singles to make up for it. Hit 305x1 - my old PR from before I lost all my strength.
Next time, increase reps on DL and BOR, increase weight on Pullups, BB curls, and DB curls. All of these I struggled with last time, but got all reps easily today.
Froggie girls first day back in the gym after all winter and spring off. Made her take it easy. Introduced her to assisted GHR today - she loved it. First time with cable crunches instead of weighted declines - she loved them too.

Note, she did max ot in the past, lifting 5 days a week. But this time because of her triathalon training I'm not going to allow as much weight training. A 2 day a week push/pull split will be enough.

[.V.]

06-12-2006

Me
Swim 250 yards.
Run/Walk 1.5 miles

Froggiegirl
Swim 20 yard sprints x5
Swim 250 yards with dad's help when got tired
Bike 1.5 miles

Comments
Once again, I de-conditioned rather quickly. No cardio in almost a month - couldn't even run 1.5 miles without having to walk some. Fun though. Too bad there isn't some magic food that will let me swim/bike/run all I want, lift really big, and still get bigger and stronger. Damn opposing goals.

Originally Posted by a_welch503

Once again, I de-conditioned rather quickly.

Know what you mean. That is why I always tell myself that I am only as good as my last workout.

[abarlament]

How far are you bent over on your rows?

[Firehawk]

Next time, you should have gone for 5 more lbs for a new PR rather than hitting the same weight again.