a_welch503 WORKOUT JOURNAL

[gymgirl]

hey a_welch-

just read the last few pages, and it looks like you are doing great! your measurment changes are quite impressive! great job and glad to see you have been staying injury free.

[.V.]

Thanks gymgirl. That's what it's about for me right now. Injury free workouts, getting back to some heavy weights, and healing up so I can handle them safely.

The weight gains are just icing, not the goal. It does appear I've chosen the right recovery path though. About time I get something right for a change.

[.V.]

HST - 2x5

Squat.............185
Leg Extension.....135
Good Morning......105
Calf Raise........260
Deadlift..........225
BOR...............155
Pullups.........BW+10
Bench Press.......155
MP................100
Shrug.............220
Curl..............110
Skull Crusher.....110
Cable Crunch......110

Nutrition: Same as always.

Comments:
Started 5's today. Same weights as finishers for the 10's. Except Pullups. Now I'm into a weight/rep range where I can actually add weight to them. For the rest of the training cycle, pullups will be according to HST progression too.

Today seemed very light, but that's how it works. Now, gradually on to some weights that wouldn't embarrass a 12 year old girl to be seen lifting.

[etothepii]

Today seemed very light, but that's how it works. Now, gradually on to some weights that wouldn't embarrass a 12 year old girl to be seen lifting.

Isn't it great that such light weights are stimulating hypertrophy?!?!?! And as you go up in weight, so does the muscle growth!

[.V.]

It is great. The greatest thing though is that I'm healing really well and not getting hurt. Last day of the 10's I was a bit shaky on the last of the squats - but it was unrelated to the weight...just a bad night and rough morning.

[tim_mcf]

Now, gradually on to some weights that wouldn't embarrass a 12 year old girl to be seen lifting.

That's one badass 12 year old girl.

[.V.]

HST - 2x5

Squat.............190
Leg Extension.....135
Good Morning......110
Calf Raise........265
Deadlift..........230
BOR...............160
Pullups.........BW+15
Bench Press.......160
MP................105
Shrug.............225
Curl..............115
Skull Crusher.....115
Cable Crunch......115

Results to date:
Neck 17.5
Chest 42.25
Abdomen 33.5
Thigh (L) 24.25
Thigh (R) 24.25
Calf (L) 16
Calf (R) 16
Arm (L) 15.5
Arm (R) 15.75
Wt 195
BF 10
FFM 176

Nutrition: Same as always.

Comments:
Had to take my own measurements today. They are different for sure - in the wrong direction. Probably accurate though. I've been peeing a lot all week and have likely lost some of the extra water I've been holding as I get acclimated to the higher carbs. It appears that I've gained a pound of fat this week.

The 5's kind of feel easy. I got to thinking that although next training cycle, I'm doing the standard HST workout, time after that I may consider doing something like the creator of the program does. 2x15, 3x10, 6x5... Same reps throughout the program, just different reps per set with each phase adding more weight each time.

[.V.]

HST - 3X5

Squat.............195
SLDL..............195
Bench.............165
BOR...............165
OHP...............110
P/U.............BW+20
Cable Crunch......120
---------------------
Calf Raise........270
Leg Extension.....130
Good Morning......120
Shrug.............230
BB Curl...........120
Skull Crusher.....120

Comments
Changed the order a bit today. This is my on call day so I did the "real" workout first in case I got interrupted. Then finished up with the accesory work. I prefer trashing my legs first, then my back, then chest/shoulders and so on - ending with abs. However this way did leave me with more energy for each set, shortening the STR time and therefore the workout. I just felt all scattered while doing it, not knowing what to do next.

Next time, back to the old way - but I'll keep doing this on my on-call days.

Added another set. Doing 2 sets of 5's is just a silly waste of time for me so I did three. It felt like coming home even though the weights are still lighter than I want them to be.

Managed another squat PR today too. Olympic squat - 185x2.

Nutrition
SSDD

[.V.]

HST - 3X5

Squat.............200
Leg Extension.....145
Good Morning......125
Calf Raise........275
SLDL..............200
BOR...............170
Pullups.........BW+25
Bench Press.......170
MP................115
Shrug.............235
Curl..............125
Skull Crusher.....125
Cable Crunch......125

Nutrition - SSDD

Comments
I may have missed it on my 5RM. I know I can do 130x5 for skullcrushers, but today these felt damn heavy. I don't know if I'll be getting 130x3x5 next workout or not. If I don't return - it's because I hit failure unexpectedly because I'm going to go for it. After that workout (the originally planned final day of 5's) I'll be doing 3 more workouts simply adding sets, not weight. Then I should be ready to start the heavy work.

I'm happy with one thing. I think concentrating on glutes hams has been a good choice so I'm going to continue. I got my 190X2 olympic squats today. Then 200x3x5 without the box - the box is good because it trains the glutes hams so I'm not giving it up, but I need a new one. This one is set just below parallel with feet wide. Today I went WAY past parallel with feet wide. Not oly deep, but as deep as possible for a low bar, wide feet power squat...I can't believe it. My box is now too tall. That's a success.

Thanks Dave for teaching me about the Box Squat and the importance of strengthening those weak assed glutes/hams.

Not my heaviest squat day ever but definitely my best.

I've noticed today that I'm gaining some fat dammit. Not too much. The tape said it's under control Friday when I measured...but still - visible fat, still got abs though. I've got to convince myself that bulk bellies are sexy before it actually gets here.

[.V.]

09-07-2006
HST - 3X5

Squat.............205
Leg Extension.....145
Good Morning......130
Calf Raise........280
SLDL..............205
BOR...............175
Pullups.........BW+30
Bench Press.......175
MP..........2x120+1x3
Shrug.............240


Nutrition:
Missed some yesterday, very busy at work and just couldn't get it all in today. Only got to sleep 2 hours last night due to people going nuts on the full moon and I get very busy. Started out right this morning, but my workout ended up being delayed and it was 4 hours between preworkout/breakfast and my first postworkout meal. I'm getting back on track now though. My workout suffered for it today.

Comments:
Workout was good, but not the best ever. Ran out of gas and missed arms/abs. I'll plan nutrition better Saturday. I'm nearing the end of the 5's where I don't have a real plan to follow like I did most of it while I transition from my recovery/HST into SST and work on strength.

Saturday will either be another full body 3x5 day or I'll keep the same weight and move on into 4x5, 5x5, 6x5 between weight increases. Some things I'll be able to increase sets and weight, some I won't. I'm just going to have to play it by ear and see what happens. So far, very good, lifting better than ever, some weights have exceeded my old max numbers, some are gaining back up. And I'm not getting injured.

Most likely my workouts will be:
Squat, Deadlift, Bench, Row, Chin, OHP, Cable crunch as I progress through this. I'd like to keep shrugs and calf raises too. Probably should drop the ab work for the heaviest part, but I just like doing it too much.

I've NEVER had traps before and always wanted them. Yesterday I had a lovely young thing asking me if I could help her with her diet and workout (dammit it's to help look her best in her wedding dress in 8 weeks) and she kept touching my traps and telling me how good they were looking. So the shrugs done the HST way must be effective.

Decisions, decisions.

[Maxgain]

Originally Posted by a_welch503

Thanks Dave for teaching me about the Box Squat and the importance of strengthening those weak assed glutes/hams.
.

Teach me :confused:

[Maxgain]

Originally Posted by a_welch503

I've NEVER had traps before and always wanted them. Yesterday I had a lovely young thing asking me if I could help her with her diet and workout (dammit it's to help look her best in her wedding dress in 8 weeks) and she kept touching my traps and telling me how good they were looking. So the shrugs done the HST way must be effective.

Decisions, decisions.

Yeah traps can handle a 3 time per week workout so well.

Dam Andy cant wait to see next pics update, all these women noticing you lately

[.V.]

Originally Posted by Maxgain

Yeah traps can handle a 3 time per week workout so well.

Dam Andy cant wait to see next pics update, all these women noticing you lately

Did I mention they were blind women? Nothing is going to help the face any, and as my neck gets thicker, my head will probably end up looking pointy like when I was fat. I keep hearing that a bulking belly is sexy so I'm starting on that now.

Box squats?
Easy, get a box that is below parallel. Get the bar onto your shoulders for squatting (low bar, feet wide for power squats). Sit on the box, take the weight and pressure off of the feet so that your glutes and hams aren't under load to eleminate "spring" effect. Using proper form, replant feet then stand up like a regular squat driving the weight through the heels trying to push the floor apart with your feet.

Works the glutes/hams more, makes the lift much harder at first, in the end, makes you a better squatter. Firehawk can explain it much better than I can. But that's the basic idea. Stronger glutes/hams = stronger squat.

[rab91787]

Originally Posted by etothepii

Isn't it great that such light weights are stimulating hypertrophy?!?!?! And as you go up in weight, so does the muscle growth!

I built myself 16" arms when I was like 15 with only sandweights that totaled probably 30-40 pounds. :

[.V.]

Originally Posted by rab91787

I built myself 16" arms when I was like 15 with only sandweights that totaled probably 30-40 pounds. :

Nice. I've never actually had 16 inchers of my own. Sometimes they are swollen to that - but it's not real muscle size. Water and swelling from the workouts. Otherwise - somewhere between 15 and 16.