a_welch503 WORKOUT JOURNAL

[.V.]

09-23-2006

1x15

Squat...............120
SLDL................120
Row.................115
BB Flat Bench.......115
OHP..................60
P/U...............BW+10
Cable Crunch.........70
CDL.................125
Leg Extension.......110
Good Morning.........70
Calf Raise..........120
Shrug...............120
Curl.................75
Skull Crusher........75
DB Decline Bench.....30

Comments - workout feels slightly less like a warmup today and more like a workout. However it feels, I'm growing though.

Progress to date:
Wt.............200
BF%.............10
LBM............180
Neck............18
Chest........46.25
Abdomen.........34
Thigh (L........25
Thigh (R).......25
Calf (L).....16.25
Calf (R)........16
Arm (L)......15.87
Arm (R)......16.13


Yaaay, I'm within 1/8 inch on my left side of reaching 16 inch arms. When I was 300lbs and jiggly they were only 15, when I was lean and not jiggly, my best ever was 15. Already 1/8 inch over on the right side.

I don't get it how these 15 reps sets can possibly be causing any growth whatsoever - especially such light weight. I think I did better though doing multiple sets of 15. Going to stick with the standard plan though and see what happens.

[seraph]

looks like a pretty intense workout, how long you doing this for? once in a while i throw in a full body for a couple weeks. :

[.V.]

Hey Seraph, thanks for stopping by. It's full body 3x one week 4x the next week. 1x15, 2x10, 3x5, 5x3 for two weeks each. This is the start of my second cycle of it. I'm alternating cycles between two light ones like this and two harder ones of 2x15, 3x10, 5x5, 6x3. I couldn't finish the first one though because I extended the 5's, went too heavy and got hurt. I'm getting smarter about it as I go along though. It started as a recovery workout to get past an injury, but since it gave me almost 30lbs in 2 months without much fat gain I decided to just ride it as far as it takes me.

[Maxgain]

Yeah its great for mass Im going on it again in a few weeks. I like the way you are able to do every second day instead of 3x/wk which is for convenience

[.V.]

Originally Posted by Maxgain

Yeah its great for mass Im going on it again in a few weeks. I like the way you are able to do every second day instead of 3x/wk which is for convenience

It's the only way to make it with my schedule. I work one day, on call one day, 2 days off - each workday and call day is 24 hours on duty.

I can get a workout on my call day, then HAVE to rest my first day off by cutting grass, cleaning house, stuff like that...much as I'd love to lift all day, every day owning a home does interfere witht that. Then my 2nd day off I get another one. EOD seems to be working pretty good for now.

[etothepii]

Hey, Andy!

Stopping by to say hi!
I'm glad HST is working out for you in your health situation. The gains are cool, eh? Just confirming, you are "vagrant," right?

Anyhow, keep it up!

[.V.]

Yep, that is me. It's definitely helping improve things. The endurance under load changes are great - even the light loads.

vagrant - that's a nickname I picked up a couple of years ago while I was losing weight. When I was having to buy new clothes every two weeks I finally just gave up and wore the 36 waist jeans until they were completely falling off - then got the 32's and 30's. While my clothes were all saggy and loose, people were calling me vagrant because I looked like a hobo. I've outgrown my smaller clothes in the last month though - glad I saved some of the large tee shirts - but some of them are too tight too - someday I'll be an XL again without being a tub of lard in them.

[etothepii]

someday I'll be an XL again without being a tub of lard in them.

I'm hoping for that too!!! Right now, my waist is going up

But my shirts are getting tight around the shoulders and sleeves too!:

I got rid of most of my old clothes though!!!

[.V.]

Note to anyone heavy, using weight training and nutrition to lose weight - KEEP THE FAT CLOTHES - YOU'LL NEED THEM ONE DAY AS YOU GROW BIGGER AND STRONGER.

[tim_mcf]

Too late.

[.V.]

Originally Posted by tim_mcf

Too late.

Yeah me too for some of mine...I've still got some of it though. My neighbor suprised me the other day though. She stopped by and said, "you've worked so hard for the last couple of years, you are looking great. I just wanted to reward you with something." She gave me some new polo shirts, denim shorts, loose in the waist but tight in the legs and butt, and a nice leather jacket to add to my leather jacket collection. Now I have one for each day of the week.

Maybe that's how she wanted you dressed when you takes you out on a surprise date. You know, her little "prince".

[.V.]

Originally Posted by pierini

Maybe that's how she wanted you dressed when you takes you out on a surprise date. You know, her little "prince".

Damn, I sure hope not. I don't think my wife would approve.

[.V.]

09-25-2006

1x15

Squat...............130
SLDL................130
Row.................120
BB Flat Bench.......120
OHP..................65
P/U...............BW+15
Cable Crunch.........75
CDL.................145
Leg Extension.......115
Good Morning.........75
Calf Raise..........140
Shrug...............140
Curl.................80
Skull Crusher........80
DB Decline Bench.....35

Comments: This light weight is really sucking, last time I over did it on the weight, this time I think I'm underdoing it. Increased the increment for DB Bench to 5 lbs instead of 2.5. Still feels kind of like a warmup but not as bad. 500 extra calories today just because I was hungry - that doesn't happen very often so I took advantage of it, then tried to burn it all off with an unscheduled, my test dose may be too high cardio session.

[.V.]

09-27-2006

1x15

Squat...............140
SLDL................140
Row.................125
BB Flat Bench.......125
OHP..................70
P/U...............BW+20
Cable Crunch.........80
CDL.................165
Leg Extension.......120
Good Morning.........80
Calf Raise..........160
Shrug...............160
Curl.................85
Skull Crusher........85
DB Decline Bench.....40

Nutrition - had to increase calories starting today. Eating 5000/day. C-50%, P-35%, F-15%.