a_welch503 WORKOUT JOURNAL

[gymgirl]

Originally Posted by a_welch503

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.

so now you've got to tell us, how many did you do when you set the school record?!?!

[.V.]

101 straight, no sets. 99 for pushups. It was right after that when I decided to learn to fight. Don't blow the grading curve when you only weigh 150lbs unless you can fight. Tough lesson.

[gymgirl]

Originally Posted by a_welch503

101 straight, no sets. 99 for pushups. It was right after that when I decided to learn to fight. Don't blow the grading curve when you only weigh 150lbs unless you can fight. Tough lesson.

101 straight. holy cow! that is INSANE. nice work welch! lol sounds like it was a good thing you learned how to fight.

[.V.]

Remember, I only weighed 150lbs and did heavy manual labor before and after school. We had a big farm I had to take care of and I had an after school/before evening farm work job - then there were the weekends - not much time for foolishness. Hard work makes one strong too. They always said I had a strong back to match my weak mind.

[tim_mcf]

Holy crap, that's a lot of pullups.

[seraph]

Originally Posted by a_welch503

101 straight

[.V.]

Yeah, it would be great to be able to do even 25% of that now in one straight set...but I can't. To get my 50 with bodyweight I have to do sets - I get bored doing sets to 80 or so. I'd rather do them with weights and just do a few. But with my new program, I'm afraid to add weighted pullups to the mix - it's pretty long as it is already.

[.V.]

08-10-2006

HST - 15's

Squat.............135
CDL.............170x2
Calf Raise........200
Leg Extension.....120
Good Morning.......50
BOR...............120
Bench Press.......120
MP.................65
Rear Delt Row......75
Shrug.............170
BB Curl............80
Skull Crusher......65
Cable Crunch.......75

Nutrition:
A bit off yesterday, very busy at work and only had time for one shake and two whole food meals. I did get in one can of mixed nuts too.

Today I forgot to get milk on the way home so I tried something a bit different.
Preworkout: 2 Cups orange juice, 1 banana, 2 scoops whey
During workout: 2 bottles gatoraid, 2 scoops whey, 1 banana
Postworkout: 1 bottle gatoraid, 2 scoops whey, 1 banana
Totals: P-127g(29%), C-290g(64%), F-14g(7%)

Later will be my 3 whole food meals:
Chicken, Corn, Beans x2
Beef, Potato, Mustard Greens x1

Daily total will be P-30%, C-51%, F-19%. This may end up being a fat storing day, but I certainly had a good workout - extra carbs may not give more strength, but they certainly help with energy when working hard for a long time.

Comments
Good workout today. Long and hard. However, even with the weight increases today, I got all my reps better than last time.

[JDR3]

Workouts have been looking good. Nice full body work.

[.V.]

08-12-2006

HST - 3x15
Squat............140
CDL.........175x2x15
Calf Raise.......205
Leg Extension....125
Good Morning......65
BOR..............125
Pullups.........3x10
Bench Press......125
MP................70
Rear Delt Row.....80
Shrug............175
Curl..............85
Skull Crusher.....70
Cable Crunch......80

Nutrition:
Time for another slight increase. Adding an earlier meal to my pre-workout routine - a real breakfast (sort of). It's a bowl of raisin bran with skim milk and 2 scoops of whey.
Then there are the pre, during, post workout shakes.
After that are my 3 whole food meals.
Chicken, beans, rice
Chicken, beans, corn, green veggie
Beef, potato, green veggie


Comments
I've finished the first week of HST and began the 2nd. this makes 2 or 3 weeks of higher volume workouts so far with much more food than before. I feel stronger throughout the workouts, able to add weight each time - even though the weight is low - and so far NO INJURIES. I don't see any visible differences but it's really too early to see any. However, my little one was teasing me this morning while I was changing my shirt to go to the gym...singing, "daddy's growing boobies" so maybe this pitiful chest is growing a bit - there doesn't seem to be much fat gain so far even with the much higher calories than I've been having before.

EDIT: I have changed the order of the lifts a little bit. I'm doing legs completely, then starting with the deadlifts and finishing off the back. After that I move on to chest, then shoulders. After that comes arms/abs. No bodyweight work for now though. I'm putting too much into this plan and don't really have anything left for the bodyweight work or for trying to learn a new movement once totally fatigued. Except pullups, I finish off my back with them before grabbing a shake before I do the rest of the workout.

[minime]

mmm that extra meal sounds delicious! I love cereal.

101 pullups in one go - thats amazing.

[gymgirl]

Originally Posted by a_welch503

However, my little one was teasing me this morning while I was changing my shirt to go to the gym...singing, "daddy's growing boobies" so maybe this pitiful chest is growing a bit - there doesn't seem to be much fat gain so far even with the much higher calories than I've been having before.

lol that is really cute— and way to go on the boobies.

so do you just scoop some whey onto your raisin bran? does it mix in with the milk or does it sit on top like sugar?! ha.

[.V.]

Naah, I just measure out 1 cup raisin bran, 1 cup of milk, eat the cereal, then put the rest in my shaker, add some water and whey - shake and drink.

I thought about using it to make chocolate milk for the raisin bran - but it was too nasty.

[.V.]

08-14-2006

HST - 3x15

Squat.............145
Leg Extension.....100
Good Morning.......70
Calf Raise........210
Deadlift..........180
BOR...............130
Pullups..........3x10
Bench Press.......130
MP.................75
Rear Delt Row......85
Shrug.............180
Curl...............90
Skull Crusher......70
Cable Crunch.......85

Nutrition
Cal-4838, P-400g (33%), C-556g (43%), F-131g (24%)
Macros were on track, calories will be too high by the end of the day. It's a new week, time to up by 250 calories - not 838. Actually, after today's workout I needed it. I had to eat my pre-workout meal twice today - got ready to start and work happened - that's another 500 calories. Better too much for one day than too little.

Comments
Today was hard. I didn't know if I would make it through. Too hot, no AC, kept telling myself "AC is for weak people". When approaching the 15RM, it does get hard.

Best things - BBQ chicken, baked beans, corn - whenever I want.
Of course it's not brown sugar baked beans, just some low fat/sugar free BBQ sauce and some mustard in them - same as on the chicken...still - it's good.

Good things - 2 weeks of HST, no injuries. Re-learning and improving form. Lots of soreness the day of the workout - but no DOMS the next day to speak of. Function and ability is improving in and out of the gym. Had the good sense to recognize I'd over-estimated ability on leg extensions - doing them much lighter than I'm able, but with very slow controlled movement still reach failure at the end.

Bad things - takes a long time, I feel like all I'm doing is eating.

Things I don't know about - Good mornings, getting better at these...instead of just bending over and straightening up, I'm able to squeeze my glutes and hams to pull me up now. I felt it popping in my SI when I did that today though. Not the bad pop that causes injury when it pulls apart, it actually felt good, like when the chiro or PT stretches it back into whatever they stretch it into...but popping sounds from my body in the gym worry me.

[minime]

oh my... 4838 calories? i think i would explode!

good news that u have gotten through two weeks injury free! oh, and dont forget - eat! hehe