a_welch503 WORKOUT JOURNAL

[.V.]

Ablarement, How far? 1/2 way between paralell to the floor and 45 degrees. I measure it by bending far enough to take the bar below my knees when fully extended, but not so far as to strain the back an inordinate amount.

Dave, I should have, but I didn't think I could because the previous week was such a struggle. I can't make a weight increase every time. Sometimes when I try, it's too soon. Other times, I don't try and wish I had.

[abarlament]

So, 67.5 degrees it is

[.V.]

I dunno...just where I can reach low enough to get a good pull and up enough not to make the low back hurt. It might be 32.5 degrees, depending on where you measure from.

[.V.]

06-13-2006

Shoulders
MP..............105x12,10
Shrug.............275x8,4
Rear Delt Row.....80x2x10
Cable Crunch.....115x2x10
Warmup/Acclimation as usual

Comments
Improved on everything today.
Next time, increase weight on shrug, cable crunch. Increase reps on MP, rear delt row.

froggiegirl took the day off - dentist appointment...too anxious.

[.V.]

06-15-2006

Extra, unplanned time off starts today. Might be a week, maybe more, maybe less.

Legs
Squat
Usual warmup/acclimation 10,3,2,1.
Work.....225x1
Stuck on box and injured for rep 2 with a bend olympic bar hanging around my shoulders...how the hell can an olympic bar bend with only 225 on it?

Making a special trip as soon as I can stand up straight to see how far up the store manager's a$$ it will fit. Gold's Gym brand bar...shouldn't have happened. Gotta admire their spring collars though - they held up and didn't mash my toes by dumping plates on them.

Going to chiropractor first before the store manager's fitting. I want to be able to do it right.

[ajarvis]

That's crazy! Hope you're not too injured! Better give em hell for that!

[.V.]

Went to the DC. Helped some but I'll have to go back Saturday - it was too tight to really fix it in one session. My MD was off today - couldn't get a POI lidocaine injection. The nurse offered to call in some loricet, but I don't take any of that crap so I'll just deal with it. That's the good thing about MS. It teaches one how to handle pain pretty well.

I did make it back to the store. The manager tried to give me a problem. I offered him a 45lb steel suppository. He offered to call the Police. I offered to call the corporate headquarters - he changed his mind. I got a new bar. I'll be sending medical bills to the corporate headquarters...there is no excuse for this. When I bought it, they said it could hold all the weight I'd be putting on it - it didn't. I'm sorry, there is no bar - even the cheap standard size bars that should bend with only 225 on them. Time for some ice and to use the percussion massager.

[.V.]

06-17-2006

Me
Leg Extensions....150x3x10
Leg Curls........75x10,6,7
All my back would allow today, should have rested, but I can't miss my leg work.

Froggiegirl
Squat............20x3x4
Bench.........20x4,4,10
MP.............20x7,4,9
Calf Raise.....30x8,6,5
Still making her keep it light at first. Had one mad little girl squatting 20lbs.

[tim_mcf]

Froggiegirl, that's a good nickname. Is that the little triathlete?

[.V.]

Yep, that's the one. She's been froggiegirl for several years - came up with it herself when she was just little and had a collection of frogs in our swimming pool - I'd try to use chlorine to get rid of them, they'd move to the pond, she'd bring them back to the pool. We had white frogs that year. She just loves them.

[.V.]

06-19-2006

Me
Chest/Tris
Flat Bench...........165x3x4
DB Bench..............55x2x8
Skull Crusher.......95x11,10
Tricep pushdown.....65x15,10

Once I was finally able to stretch and twist my back enough to get to my feet and cook some food I made it out to the gym a little late.
The usual warmup - but with more reps. Finally got all 12 reps with 165 today, but had to do it 3x4 instead of 2x6. I'll work on more reps next time. Improved on DB bench and skull crusher but still have to get more reps. Tricep pushdowns are done standing, my low back couldn't tolerate all 25 reps at once so I split it up. Again - more reps next time.

froggiegirl
Pulling Workout
Powershrug.......40x2x4
GHR................2x10
Lat Pulldown.....35x2x4
Cable Crunch.....30x2x8

On the deadlift part of the powershrug, she did much better keeping her heels on the floor, butt down, and low back right today but was complaining about the bar hurting her shins. I told her that means she's doing it right. GHR, she's learning to use the hams a bit better - still getting a pretty good spot from Dad on every rep, but a couple of them near the end were ALMOST all her.

Increased weight on all weighted pulls, more reps next time. She wanted to do 3 sets of everything today, but I'm still going to hold her back until she gets more acclimated to the weight.

[.V.]

06-21-2006

Back
Deadlift - well I tried at least.
45lb bar only - uncomforatable.
95lbs - no go.

Sometimes it helps, sometimes it doesn't. Today would have been bad so I took a day off. I'll try again day after tomorrow.

[maverick]

Man, you can rep out a lot on those skull crushers. I just can't seem to get a knack for the motion. Probably has something to do with the fact that I never consistently do them.

[Firehawk]

i dont like skull crushers either. They bother my elbows a little bit. I am basically injury free so don't want to start doing things that bother me and end up with elbow or shoulder issues...know what i mean?

[.V.]

I love them, but haven't done them consistantly in a long time. I've lost a bit on them and am trying to get it back. A slight mistake in my new plan wasn't doing enough tricep work - expecting the chest work to be enough - for me it isn't because my tris are my weakness on my bench...I think. I always fail somewhere between 1/2 way up and lockout.