a_welch503 WORKOUT JOURNAL

[.V.]

I had a problem of not getting deep enough. Firehawk suggested setting a box below parallel to use for a guide. Just put the bar in it's normal place, sit down on the box, take the pressure off your feet, then put feet firmly to floor and drive up through the heels, trying to push the floor apart with your feet. Box squats are very humbling and help learn to balance and squat deeper. I'm actually able to squat free and deep now with the lighter weights thanks to the box squats. For most people without my balance issues, box squats lead to heavier deep squats. They are definitely worth trying but one should drop the weight a bit at first when doing them.

[.V.]

07-05-2006

Chest/Triceps
BB Bench...............45x10
.......................85x10
.......................115x8
.......................135x3
.......................155x2
...................175x4,4,3
DB Bench................55x8
........................60x6
........................65x4
Skull Crushers.....105x4,4,4
Tricep Pushdown.........70x6
........................90x4

Well, it's official...I suck. My bench is slowly going up, but I cannot get all the planned reps right away. I think it's because my triceps aren't strong enough. Some lifts are improving, some are definitely getting worse.

I was given a good solid plan that should have made me stronger. I managed two weeks and couldn't handle the long days. I split it up into 4 workouts instead of two, it's better and I can make it through but still I manage to find ways to get weaker after 6 weeks of it. Apparently the plan should be followed as written so I'm going to try working my way up to it.

Starting next week I'm going to move closer to the plan as written, instead of 4 parts - it'll be thee. Legs/abs, chest/shoulders/tris, back/bis. I won't be able to do the higher reps at first I'm sure, but I'll keep at it until I improve.

I'm tired of being the guy who works so hard and still sucks. As I read in someone else's thread or sig...."TIME TO MAN UP".

[gymgirl]

i was just looking at your food journal on fitday, and i can't believe how much protein you take in! that's great! what brand of whey do you take? i am currently using myoplex lite, but am interested in switching it up.

p.s you don't suck, you workouts look very intense!

[.V.]

I do suck but thanks. Whey is usually just body fortress with added creatine or glutamine or six star...the wal-mart brands. I'm experimenting with nutrition again. I think because I've worked so hard for so long and not got much in results - not eating enough is the problem. According to Berandi's calculator, I should be eating close to 5000 calories/day. My cutting time is over and I'm concentrating on gaining all the LBM I can between now and september, not even doing cardio (and miss the hell out of it...never thought I'd say that). The triathletes I spent a couple of days with told me I wasn't eating enough too, especially considering I lift and they don't. They were amazed at the thought of someone that could deadlift almost 300lbs - and I consider that completely puny. According to the top guys at our event I should be eating 4625-5000 calories a day too...2-2.5g protein/lb, 2g carbs/lb, and 1gfat/lb. I'm slowly working my way up to 4000 and have barely gotten over 3000 so far. I'm still doing carb timing, eating protein/carbs in the moring around my workouts and protein/fat in the evenings. No fat/carbs together. In the last few days, I've been told that I look a little better...but I don't see it yet. We'll see in september how much LBM I've gained versus how fat I got.

[Maxgain]

You are back bulking and you intook 2000 cals today oh wait timezone you are prob only half into the day today.
I have to say im not a fan of your diet dont even know how you are managing bowel movements

[.V.]

I'm only half way through the day. Movements are easy. Get old, take fiber, it moves. Actually the higher carbs I'm taking in lately increases that more than I'd like. I've still got over 1000 calories to eat today. In that will be two big salads and some other green veggie. Yesterday isn't indicitive of most of my days...but it was scheduled to be a lower carb day.

[JDR3]

We all suck and we are never satisfied. Thats why we keep on training. You'll reach your goal and set a new one and then you'll suck again. As long as you keep having at it, it's all good.

[minime]

Originally Posted by gymgirl

i was just looking at your food journal on fitday

me too! ive never seen such meat consumption - welch, u are an animal!

[gymgirl]

Originally Posted by a_welch503

I do suck but thanks. Whey is usually just body fortress with added creatine or glutamine or six star...the wal-mart brands. I'm experimenting with nutrition again. I think because I've worked so hard for so long and not got much in results - not eating enough is the problem. According to Berandi's calculator, I should be eating close to 5000 calories/day. My cutting time is over and I'm concentrating on gaining all the LBM I can between now and september, not even doing cardio (and miss the hell out of it...never thought I'd say that). The triathletes I spent a couple of days with told me I wasn't eating enough too, especially considering I lift and they don't. They were amazed at the thought of someone that could deadlift almost 300lbs - and I consider that completely puny. According to the top guys at our event I should be eating 4625-5000 calories a day too...2-2.5g protein/lb, 2g carbs/lb, and 1gfat/lb. I'm slowly working my way up to 4000 and have barely gotten over 3000 so far. I'm still doing carb timing, eating protein/carbs in the moring around my workouts and protein/fat in the evenings. No fat/carbs together. In the last few days, I've been told that I look a little better...but I don't see it yet. We'll see in september how much LBM I've gained versus how fat I got.

wow i can't imagine 5,000 calories a day! what are you training for in september?

[.V.]

I'm trying between now and spring to gain as much LBM as possible without getting too fat. I was thinking about doing another sprint triathlon in Sept. then a 1/2 IM in the spring, but I don't know if I'll be able to manage it or not. The amount of cardio required would probably take too much out of me and prevent muscle gains (2 hours/day). I still don't know if training for it and eating enough to make up for the calories used would work or not.

[.V.]

07-07-2006

Back
Deadlift.....135x10
.............155x10
..............185x3
..............205x2
..............225x2
..............245x1
..............265x1
..............285x3
..............285x2

Comments: Workout ended on the 2nd set/3rd rep with 285, got it to just below my knee and something went wrong in my back. Well, not really in my back - in the sacrum. SI again I suppose. Dropped the weight and called it off for the day. I had decided to go back to the longer, slower warmup/acclimation for safety and less liklihood of injury like I used to do. All was going well and 285 was feeling great right up to the point where something went wrong. I don't want to give up squats and deads, but damn, these constant injuries are getting really old, really quickly. If I'm able, I'll get my BORs and Pullups later today.

Maybe I should go back to working out 3 days on, 1 day off to stay acclimated to the movements. I seemed to get hurt less often then. Whatever it is I need to do differently, I can't quit.

[gymgirl]

Originally Posted by a_welch503

07-07-2006



Comments: Workout ended on the 2nd set/3rd rep with 285, got it to just below my knee and something went wrong in my back. Well, not really in my back - in the sacrum. SI again I suppose. Dropped the weight and called it off for the day. I had decided to go back to the longer, slower warmup/acclimation for safety and less liklihood of injury like I used to do. All was going well and 285 was feeling great right up to the point where something went wrong. I don't want to give up squats and deads, but damn, these constant injuries are getting really old, really quickly. .

ugh, so sorry to hear that. i've been having back issues too and did something on thursday that caused pain in the same area. went to the my physical therapist friday and she told me my sacrum was turned slightly. i completly agree the constant injurys are so frusterating. i hope you are feeling better soon.

[.V.]

Thank you gymgirl. It will be fine in a few days. It always is. It's just happening more often now. I'm going to take a few days off to let it heal before doing anything. The recovery workouts I tried last time helped, but then the next time I tried to go with anything heavy it happened again. It's just going to take a bit of time to heal up right.

[Maxgain]

Have you seen a chiropractor?

[Firehawk]

I still think your jumps in the weight are too small...