a_welch503 WORKOUT JOURNAL

[minime]

wow 5k - good luck with that!

its great that u have managed to pack the pounds on, while still keeping your bf relatively low.

[Maxgain]

Originally Posted by a_welch503

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.

Man your wife should go set her straight.

[.V.]

max,
Naah, they are best freinds. That's how she ended up there. Hard times a few years ago with nowhere to go so she stayed with us. Then she got a mobile home and we let her put it at one end of our property. She's harmless, nothing to set straight, just a nice person who had a hard time for a while but is doing better now.

minime,
Thanks, now there is some fat gain, but thankfully FFM is going up faster than FM. I hope this all pays off - the eating is the hard part. I love the workouts - whatever kind of it I'm doing, I love lifting. I just don't care to eat. Even when I was fat, I didn't eat very much - just had a badly screwed up metabolism.

[.V.]

09-29-2006
Weekly diet/training/lack of progress update

Finished the second week of 1x15 today. Next workout starts 2x10. Still full body 3x each week.

Workout
Squat, SLDL, Flat BB Bench Press, Row, Overhead Press, Pullup, Cable Crunch, Conventional Deadlift, Leg Extension, Good Morning, Calf Raise, Shrug, Curl, Skull Crusher, Decline DB Bench Press.

Nutrition
3 shakes/day (2 cups skim milk, 2 scoops whey, 1 banana)
2 meals with chicken breast, corn, beans
1 meal with 6oz beef, baked potato
Note: Second Shake has extra carbs added to equal 100g total with 10g creatine added. This is to hopefully get the optimal postworkout insulin response and create some muscle growth.

Lack of Progress
Something is not going right this week. I lost 3 pounds, gained it back with another pound for a net gain of one pound this week. However, the tale of the tape isn't good.

Neck............18
Chest.........45.5
Abdomen......34.75
Thigh (L).......25
Thigh (R).......25
Calf (L).....16.25
Calf (R).....16.25
Arm (L)......15.75
Arm (R).........16
Wt.............201
BF.............12%
FFM..........177lb
FM............24lb

Comments
Because of the earlier weight loss, I thought I may need to add more calories. Perhaps instead it's time to add a bit of cardio on my off days, maybe re-calculate the calories in a couple of weeks to be a bit lower. I am actually planning to use a performance/bulking diet until time for the spring cut before my spring tri, don't want to run off all my limited muscle like last year. Even though bulking, there is no need to gain excessive fat with this. Some tweaks are in order.

[.V.]

09-29-2006

1x15

Squat...............150
SLDL................150
Row.................130
BB Flat Bench.......130
OHP..................75
P/U...............BW+25
Cable Crunch.........85
CDL.................185
Leg Extension.......125
Good Morning.........85
Calf Raise..........185
Shrug...............185
Curl.................90
Skull Crusher........90
DB Decline Bench.....45


Final Day of 15's. Next time start 2x10.

I already don't like the lower number of sets this time - the progress simply isn't as good. I'll stick with it as planned though for the rest of the 8 weeks.

[gcs118]

A day like that must take a lot out of you...whole body sore and exhausted!

[seraph]

Originally Posted by gcs118

A day like that must take a lot out of you...whole body sore and exhausted!

agreed 100% looks like a killer

[.V.]

Hey guys, thanks for the support - actually the workout wasn't bad. Yesterday was though. It must have been the 1x15 + 25 pullups. That's 227lbsx15 reps. Yestarday the ILS was there. Imaginary Lat Soreness. Not much for lats, but what was there was too sore to put my arms down. I looked like one of these clowns walking around with their arms sticking out to the sides because they wanna look big.

It was so bad that I had to take some poking of fun at me. We had an open house at our new station yesterday and one of the flight crews brought their chopper by for a visit. They wanted some pics and I found somewhere else to be. One of them came to get me and she was walking like a gorilla with her arms W..A..Y out to the sides. If she wasn't so cute I'd have probably said unkind things to her. As it was, I was escorted over to the camera and had to stand there with the fat squad+2 hot flight medic chicks for pictures...at least I hid in the back row of people.

Today, I feel good, ready to hit the 2x10 or even say F* it and go for 3x10 if I ever make it home. Stuck at work still dammit.

[.V.]

OK so I lied. Not starting the 10's today. I just made it home, I'm in a pissy mood, people are all stupid and don't deserve the help we give them when it makes us miss meals, get home late, then they go right out and do the same stupid**** again. I'd just end up tossing a 45 through the window if I went to the gym today. Although 45lb discus throwing - sounds fun and therapeutic - if someone else would pick up the plates after I'm done.

Rant over/crappy day/new day tomorrow.

[.V.]

Didn't post my workout last time so here it is.

10-03-2006

2x10

Squat...............120
SLDL................120
Row.................125
BB Flat Bench.......125
OHP..................60
Cable Crunch.........60
P/U................BW+5

Here's today's.
Squat..........130x1x10

Sinus infection, couln't breathe, slept sitting up in a chair last night. Started my workout - great warmup, great first set, really feeling the quads and glutes working to move the little weights. Then sat in my chair between sets and when I stood up my low back got really tight. Decided to wait until next time to do this workout - Now is not a time where I can afford an injury. I'll go walk this evening instead. Time to start some kind of cardio anyway.

[F_Mac]

Originally Posted by a_welch503

Time to start some kind of cardio anyway.

I have been realizing this lately as well...........I hate cardio.

Hope you're feeling better soon.

[tim_mcf]

Probably wise to rest - I'm sure it drove you crazy, too, I know how dedicated you are.

[.V.]

10-06-2006 - cardio, 1 mile fast walk on that big hill I found.

10-07-2006

Back in the gym and felt great. The day off was a good idea.

2x10 - mostly
Squat.......................135x2x10
SLDL........................135x2x10
Calf Raise..................225x2x10
Good Morning.................95x2x10
CDL.........................185x2x10
Seated Cable Row............130x2x10
Shrug.......................185x2x10
Pullup.......................BWx3x10
Flat BB Bench...............135x2x10
OHP...........................85x2x6
Flat DB Bench.....35, 40, 45, 50 x10
.............................55x2x10
Curl.........................90x2x10
Skull Crusher................90x2x10
Decline bench crunch.........75x2x10
Cable Crunch................100x2x10

Comments
Went to a real gym today instead of working out at home. The powercage was nice and I had it all to myself. I felt like some kind of weirdo though. I ended up with an audience - apparently no one there does squats, deadlifts, pullups, skullcrushers or anything that doesn't require rubber dumbells. However, they did have some really nice free weight stuff and the arm stations were way on the other side of the room from the squat stations. They even had cute little barbells already loaded on a barbell rack with 30-110lbs for curling and I thought skullcrushers. The dumbells were nice and pre-loaded with weights too. All of them over 35lbs looked brand new. They didn't mind the deadlifting (probably because I was doing light weights and not making too much noise) but one trainer did come and warn me that I was going too low with the olympic squats and offered to show me how to use the leg extension and leg curl machines. She didn't know what the SLDL or the good mornings were for.

I've never gotten to do real seated low cable rows before. I've got to say, I like them way better than bent over rows - seem safer for the low back and much harder on the lats.

I forgot my little notebook so I didn't know how much weight to use so I just winged it today, lifted what felt right, and stayed short of failure.

Some things were heavier than they were supposed to be today, I hope that doesn't mess up the progression for what I'm doing.

[etothepii]

I ended up with an audience - apparently no one there does squats, deadlifts, pullups, skullcrushers or anything that doesn't require rubber dumbells.

but one trainer did come and warn me that I was going too low with the olympic squats and offered to show me how to use the leg extension and leg curl machines. She didn't know what the SLDL or the good mornings were for.

That's some funny stuff right there!!!

[minime]

ooh talk about making an offer you couldnt refuse! i thought gym 'trainers' saved inane comments like that for the ladies!