a_welch503 WORKOUT JOURNAL

[minime]

nothing wrong with a sub 200 deadlift welch - its better than a 200+ deadlift and an injured back :

3600 cals a day minimum

[minime]

are u still getting most of your food in liquid form? i notice that your fitday link is gone...

[.V.]

Nope, solid food . The all liquid diet was just to get enough calories in while I was sick and couldn't eat. I lost 9lbs over those two weeks and had to find some way to get enough in. I'm working my way up to 4000 calories worth now. I'm over 3600. I start with 3 shakes, one upon waking right before hitting the gym, one right after or partway through my workout - whenever I feel that I need it, and the third 30 minutes to 1.5 hours postworkout. After that I switch to solid food. 2 chicken breast meals cooked in olive oil with some kind of protein/starch food like beans, a more starchy carb like brown rice, and a green veggie - usually spinach, broccoli, or asparagus these are about 3 hours apart. After that I'll have one beef meal with a medium baked potato and a green vegetable. Before bed, I look for a slower protein type food like lowfat/low carb yogurt...that way I don't have to get up at 3 am to eat.

This puts me at about 45% carbs, 35% protein, 20% fat. I'll allow fat to go up to 25% some days, keep it less on others...depending on my food choices.

I felt a reminder to myself saying to EAT would be better than a fitday link since my foods will be almost the same every day.

Eating this much is terribly uncomforatable, hopefully I'll get used to it. Feeling better will make it worth it.

[.V.]

08-02-2006

Legs/Abs
Squat.................165x6
......................175x6
......................185x4
Lunge...............BWx3x10
SLDL..................165x6
......................175x6
......................185x6
GHR.................BWx3x10
Calf Raise.........275x3x10
Cable Crunch.......100x3x10
Decline Crunch.....100x3x10

Comments - tried the lower volume warmup with bigger increases in weight, didn't work, low back/legs weren't warm enough and the SI could really feel it so I did 3 sets of gradually heavier sets of 10 to warmup for the first lift on each body part. Then I did just acclimation work for the followup exercises.
For the working sets, I went heavier with sets of 6 - doing all the weight that my SI could hold.
I'm stumped on what to do - go light and work the legs really hard for a long time, go heavier and don't get the legs worked enough.

There is a problem with this - I pushed the SI joint to it's limit without going over - a good thing. My legs absolutely do not feel worked at all.

A happy note - I didn't fall on any lunges today and only almost fell while working the right leg.

[.V.]

Well, for my light weight recovery plan I've got a plan that I believe will work. Letting me get stronger slowly over 8 weeks without overloading my low back and SI joint too much at first, giving it time to heal properly before hitting it with heavy weights.

It requires me to know my max for 15 reps, 10reps, 5reps, and 2 reps.

I thought I would just use a weight I could handle easily with full control and work to failure for each lift then calculate my max from that - didn't work.
According to the calculators since I can do 135X30 I should be able to do 700x1...we know that's not the case.

So I just took lots of time, long breaks, drank plenty of coffee and had a few feedings before and during the workout and actually did sets to failure in the desired rep ranges. (except the doubles - I didn't think doing heavy doubles would be prudent for this right now so I just used my previously known 1RM for these).

End result - a killer full body workout spread over several hours with lots of rest between. And I know what I can actually do - it aint much.

Now I can plan my workouts with numbers that are very light, increasing weights every workout doing 15s for 2 weeks, 10s for 2 weeks, 5s for 2 weeks and ending up with doubles for 2 weeks. Between 15s and 10s the weight will go back down and then increase every workout again. Same for the 5s and the 2s.

By the end of this I should be able to return to a simple low volume heavy workout plan again...or according to the PT I will be able to.

[BeFittr]

You're doing a hell of a job. Keep it up.

- ddh

-------------------------------------
http://www.befittr.com

[.V.]

08-06-2006

HST - 3x15
Squat............125
CDL.........160x2x15
Calf Raise.......190
BOR..............111
Bench Press......110
MP................55
Rear Delt Row.....65
Shrug............160
Curl..............70
Skull Crusher.....55
Cable Crunch......65

Didn't have the energy to do the body weight stuff I had planned for the end of this - lunges, pullups, hyperextensions, ghr. Yesterday was a 24 hour shift that was steady, then around 03:00 it got really busy and I didn't make it home until 12:30 for the workout. Working a 28 hour shift with no sleep then going out into a 100+degree gym isn't conducive to adding extra work. Next time I'm completely off and will have to get out there earlier before it gets hot.

[tim_mcf]

Nice job. 3 sets of 15 is no joke.

[.V.]

Thanks - it was tougher than I thought. Today was a bit better.

[.V.]

08-08-2006

HST - 3x15

Squat.............130
CDL.............165x2
Calf Raise........195
Leg Extension.....115
Good Morning.......45
BOR...............115
Bench Press.......115
MP.................60
Rear Delt Row......70
Shrug.............165
BB Curl............75
Skull Crusher......60
Cable Crunch.......70

Hyperextension......3x10
Lunge...............3x10
Glute Ham Raise.....3x10
Pullups.............3x10

Comments
Better workout today, added weight and still had enough gas to add more work - just some bodyweight stuff though.

Full body workouts aren't so bad. I'm looking forward to seeing what happens when I'm able to shorten them up with shorter sets and heavier weights.

I think eating enough to support it is helpful.

[gymgirl]

Originally Posted by a_welch503

Didn't have the energy to do the body weight stuff I had planned for the end of this - lunges, pullups, hyperextensions, ghr. Yesterday was a 24 hour shift that was steady, then around 03:00 it got really busy and I didn't make it home until 12:30 for the workout. Working a 28 hour shift with no sleep then going out into a 100+degree gym isn't conducive to adding extra work. Next time I'm completely off and will have to get out there earlier before it gets hot.

eeeek i think i would have passed out! that is a long shift and ontop of that the heat! it's quite impressive that you got in such a great workout.

Andy,

I predict you will have great measured success with this HST training and fewer injuries and setbacks. I'll be privately cheering for you.

[.V.]

Thanks ya'll. It does seem better for me at this time. Not as heavy, lets me heal - I just have to spend more time in the gym to make it intense by doing more work. Plus I'm taking plenty of time and warming up very well. This takes a bit of ability away from my working sets but I think it's the smart thing to do.

The good thing about my work is that the long shifts means I actually only work 7 days a month and cover call another 7. That's plenty of time to train or do what I did this afternoon. After I did some pool repairs I took a little time for UV therapy...15 minutes front, 15 minutes back.

[etothepii]

You do so much work in a workout!!! You always have, haven't you? Anyway, I'm rooting for you. I've seen a lot of HST routines on the internet, and most of them are a half to a third that size. As you approach your RMs in each microcycle, don't worry if you need to reduce volume a bit.

I can't imagine doing that much three times a week!! Good luck, man!!!

[.V.]

Yeah, if I have to cut it back I will. This one came directly from the HST wesite except today I had some extra energy (that was a nice change) so I threw in some leg extensions and good mornings. My hamstrings are so lagging they need more work than anything else. I also did my bodyweight work I've been trying to improve on. Other than that and some pullups - it's from the site. And I won't go without my pullups. It's a hangup from when I was so fat and couldn't do one - I'm still not back to where I was in HS when I set the school record for full extension palms forward pullups though - but I'm heavier now.