a_welch503 WORKOUT JOURNAL

[.V.]

Well, we do understand that some "trainers" are simply kids that were trained in house. They do have some kind of national certification - but it teaches how to make machine use safe and do some kind of stability ball work. And that everyone should do the same workout with little pink dumbells.

Not everyone can be an exercise physiologist with a degree. I honestly don't think that should be a requirement. However, "home grown" trainers that the facility trains themselves should at least have some knowledge besides just how the machines operate. They should have some knowledge of how to help people achieve different goals and how to give them appropriate guidance. In short, they should at least know more than me...that shouldn't be very hard to accomplish.

[tim_mcf]

Went to a real gym today instead of working out at home.

"Real"?

I felt like some kind of weirdo though.

You can't fight destiny, man.

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

Hilarious.

The dumbells were nice and pre-loaded with weights too. All of them over 35lbs looked brand new.

That's hilarious, too!

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.

ROFLMGDAO

[.V.]

10-09-2006

2x10
Squat...............140
SLDL................140
Row.................135
BB Flat Bench.......135
OHP..................70
P/U...............BW+15
Cable Crunch.........70
CDL.................145
Leg Extension.......130
Good Morning.........80
Calf Raise..........145
Shrug...............145
Curl.................80
Skull Crusher........80
DB Decline Bench.....50

Nutrition
SSDD

Comments
Some of the weights feel light for 10 reps. But with good form and attention to detail, I still got a workout instead of a warmup. Possibly because I'm still sore from going heavier than scheduled last time.

[seraph]

workout's are looking solid : how long are you typically in the gym for?? and are you warming up before?? or just jumping right into the workout?

[seraph]

Originally Posted by a_welch503

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.

the gym i go to is old, small dirty, and dark. i hate it. my membership expires this coming november.

i was talking to a guy there and he tells me that it used to be a real BIG powerlifting gym back in its day. tehy have a lot of old equipment but everything works and they have some cool stuff there that i have never seen before.

so this guy tells me how some other gyms he's gone too don't allow squats/deads or yelling/grunting (not that i really yell or grunt) i was blown away, cause i've been thinking about switching to a nice clean gym, maybe one that girls actually go to (major lack of eye candy at my gym, maybe that's good though)

it sounds as if you've encountered this before though at another gym. weird. maybe i'll stick w/ my dirty old gym:confused:

[.V.]

I like my dirty old gym at home the best. I liked the dirty old basement gym where the monsters hang out in the town where I grew up. When it closed and I had to go to a "fitness center" I didn't like it.

This one is more of a fitness center/rehab place. The cardio room is huge - with bigscreen TVs in front of every machine and earplugs so you can listen to your show or music.

I'm not a real bodybuilder and am far too small and weak to be a powerlifter. However I like the real lifts like squats and deads. The manager, after chastising the trainer told me to do what I wanted and said that they are "powerlifter friendly" and to clang all the weights I wanted. That's what the whole floor being made of rubber is for and the extra rubber mats.

I'll probably join when winter comes because I don't care for the injuries that happen when working out when it's 12 degrees and my sweaty hands are freezing to the bar. Cold muscles are injured muscles.

Speaking of that - warmups. Yeah, I do warmup and acclimation for everything. Whatever my working weight for the day is I start with 50%x10, then 60%x10, 75%x3, then do doubles adding 20 or so pounds each time until I get to my working weight. This keeps me from lifting all that I could, but it also keeps me from getting hurt. Anytime I don't do this I hurt myself.

If I've already warmed up a muscle I don't re-warm it though, just hit it with a couple of short 2-3 rep acclimation sets. After squatting, I don't warmup for leg extensions for example. After pullups I'll just acclimate for curls...

Time in gym? I turn a 1 hour workout into 2 hours. 5x5 can take 4, but I split it into AM and PM workouts.

Most people don't have to warmup as much as I do though. I'm old and have had the same joint problems since childhood. Plus with my unreliable CNS, it gives me a chance with the acclimation sets to know what I can handle that day as far as weight goes. Some days I'm much weaker than others.

One time of my left arm collapsing under a 75lb dumbell that I'd lifted easily the week before and another time when my left leg collapsed under a 325lb bar on my shoulders for calf raises was enough to learn to take it slow in the gym. What the hell, on my days off, I don't have anything better to do.

[F_Mac]

Nice work thus far Welch...............I still can't believe how much you eat. I'd look like Michael Moore on 5K a day.....lol.

[.V.]

Somehow, my metabolism got increased. Probably through 3 years of strict dieting, cheats that were planned to support goals. And lots of exercise. The fat gains are more than I want but are needed to get me through the triathlon training season without losing muscle.

[JDR3]

Have not stopped in in a while. Workouts look good, and sound like your seeing good benefits. Keep eaten!

[.V.]

JDR, Thanks for stopping by. Funny you should mention eating, I'm considering a slight reorganization in my food. I shouldn't, but I can't take this high carb eating with the abdominal discomfort and heartburn it causes much longer. I'll tough it out as long as I can though.

10-10-2006

Cardio

Run/Walk intervals 100m each. 1 mile in 13 minutes.

Haven't ran a step in 5 months. Today kind of sucked. At least the calf spasms from when I sat down for 5 minutes to make a phone call before stretching sucked.

[seraph]

what kind of discomfort? like gassy and bloated? the weight gainer i was taking in the morning was causing those symptoms in me and i hated it, but the stuff was working, getting some more in the mail anytime now

[.V.]

gassy, bloated, lower abdominal cramping and spasms, heartburn. The usual thing I do with carbs other than green veggies. The dextrose isn't too bad because it's gone quickly.

[.V.]

10-11-2006

2x10 - two more of these to go.
Squat...............150
SLDL................150
Row.................140
BB Flat Bench.......140
OHP..................75
P/U...............BW+20
Cable Crunch.........75
CDL.................165
Leg Extension.......135
Good Morning.........85
Calf Raise..........165
Shrug...............165
Curl.................85
Skull Crusher........85
DB Bench.............55

Comments
Feeling more like a workout every time. Today wasn't bad at all. I'm getting excited and looking forward to moving into my 3x5 routine next week. And I've finally worked out all of the details of my next training cycle. It's going to be a bit different that this one and the one before it. The first time I had good gains but overdid it a little. This time, not so much. Next time will be halfway between the two on volume per workout, same frequency, a little heavier than this time.

[seraph]

looks good, nice work on those rows : look forward to seeing your next routine

[.V.]

10-12-2006
Cardio
100m walk/run intervals 1 mile.

10-13-2006

2x10 - one more of these to go.
Squat...............160
SLDL................160
Row.................145
BB Flat Bench.......145
OHP..................80
P/U...............BW+25
Cable Crunch.........80
CDL.................185
Leg Extension.......140
Good Morning.........90
Calf Raise..........185
Shrug...............185
Curl.................90
Skull Crusher........90
DB Bench.............60

Comments
Workout felt great today, I'm already sore. Did chest supported rows today. They are a totally different feeling, better than BOR, not as good as low cable row. I don't have the real equipment to do them with and just stacked some 2x4 blocks under an old bench to raise it about a foot higher. I'll get something better to do it right with later on. Back to BOR next workout...for now.