a_welch503 WORKOUT JOURNAL

[.V.]

Originally Posted by tim_mcf

Well, they're sexy, and you could argue that makes them "functional" from an evolutionary standpoint.

They look pretty. But when you look at things from a natural selection point of view. The chickas are attracted to the high kicker but then get to be sad when he's on the ground with a foot on his neck. Then he's dead and doesn't get to reproduce. Where the low kicker breaks knees, putting opponents on the ground to step on their neck. Strikes the prostate, killing almost immediately. Strikes the heart or lung, done correctly causing an instant KO and an opportunity for some neck stepping. Fractures the liver, weakening the opponent enough to whip his ass today and he dies tonight or tomorrow. Yep, the low kicker gets to survive to reproduce. From an evolutionary standpoint, that's the way to go.

I kept some shotokan influences in my training as it evolved into my variation of sansoo kungfu. I discarded some of the things that are not effective in the real world for me. Sansoo is not a defensive art. It's not an art at all, it's a very old style of "streetfighting" with influences from the best of all the arts. It's a collection of the most destructive techniques trained to be used offensively. It doesn't even have any blocks. If you need to block, you instead use a strike to disable the attacking arm or leg.

I stopped competing because although I always scored a KO, I lost by DQ. Back in my fighting time, there was no UFC.

My current training is a far cry from the way of the peaceful warrior, would really dissappoint Funakoshi who taught, "If you find yourself in an altercation, you need more training." It's more in line with Colonel Cooper's teaching, "If you have to fight, cheat."

Nothing sexy about this.

[.V.]

Wooden Man.....LSW

My hands hurt today.

[.V.]

Wooden man + bag, LSW training 1 hour.

Shopping with my sweetie then another hour in the evening.

Techniques are getting better every day.

[.V.]

12-02-2006
5x5
Squat.........95, 105, 115, 125, 135
Dead.........115, 125, 135, 145, 155
Bench.....80, 90, 100, 110, 120, 130
Row.......80, 90, 100, 110, 120, 130
OHP...............55, 60, 65, 70, 75
Crunch............65, 70, 75, 80, 85
Pullup............20, 25, 30, 35, 40

Repeat of 2 workouts ago. Next time, I'll do all the real lifts 10lbs heavier and the accessory work (P/U, OHP, Crunch) 5lbs heavier. It's amazing how using such light weights the body still has to work hard for that last set. It's also somewhat embarrassing to be working hard to get 5 reps with less than 1/2 of what I used to pull with the deadlift and 100lbs less than I used to squat.

Nutrition, roughly the same, but a little dirtier on the diet, more whole eggs are included. I had a 3 egg, ham, and cheese omlette this morning with my breakfast.

Feeling stronger and better, still hurting but managing it much better. Another KF workout scheduled tonight. I'll be continuing these daily for a while.

[.V.]

12-04-2006
5x5
Squat.........105, 115, 125, 135, 145
Dead..........125, 135, 145, 155, 165
Bench.....90, 100, 110, 120, 130, 140
Row.......90, 100, 110, 120, 130, 140
OHP................60, 65, 70, 75, 85

Busy all day so this workout had to be cut short. Skipped abs and chins. No KF workout today. I'll try to get one tomorrow but have to make a trip for work that will take most of the day. I'll get one when I get home if I make it back before dark since I do all my training outside.

The increased cardiovascular capacity and improved focus from my other workouts is definitely helping my weight sessions some.

[gcs118]

After reading and catching up on your journal, man it sucks that you continually have to start over. I see every week there are improvements though. The healthy lifestyle you have is much better than scratching the lifting altogether, even if you may never reach huge numbers. Great work Andy, glad to see you stickin' with it through everything man :

[.V.]

Thanks Greg, you guys are very encoruaging even in the dark times when I'm unfriendly and not keeping up with my own reading and encouragement for others.

[.V.]

12-06-2006
5x5
Squat........95, 105, 115, 125, 135
Dead........115, 125, 135, 145, 155
Bench........90, 100, 110, 120, 130
Row..........90, 100, 110, 120, 130
OHP..............55, 60, 65, 70, 75
Cable Crunch.....65, 70, 75, 80, 85

Cardio: SSKF LST workout with HIIT heavy bag work tonight before I teach my class.

I'm still working my way back up from the bottom. I like this progression though. Weights that were too heavy two workouts ago are light today. Next workout the ones that felt heavy last time should be light then on to a "new" heavy. Over 8-12 weeks, this should get me back to where I was.

I'll be continuing the full body workouts each time with one exception. I'll be deadlifting only every 3rd workout with a bigger jump in weight each time. Deadlifting will be on the lightest squat day. I'll probably switch to linear progression for deadlifts for as long as I can keep it up too. But I will occasionally drop the weight down and zig zag deadlifts like everything else if I start to feel any strain. Can't afford strain or injury right now.

[.V.]

12-06-2006
5x5
Squat...95, 105, 115, 125, 135, 145
Dead........None
Bench.......100, 110, 120, 130, 140
Row.........100, 110, 120, 130, 140
OHP..............60, 65, 70, 75, 80
Cable Crunch.....70, 75, 80, 85, 90
Pullup...........25, 30, 35, 40, 45

Ran late today. No KF workout at all. I'll get one tomorrow since I'm not lifting for 3 days.

I feel like a slacker not deadlifting every workout. I'm going to do something right for a change though. Squat, bench, row every workout. Dead every week. Accessory work as tolerated.

I may end up adding some direct arm work before this thing is over, but I'm holding off as long as I can stand it.

[seraph]

Originally Posted by a_welch503

I feel like a slacker not deadlifting every workout. I'm going to do something right for a change though. Squat, bench, row every workout. Dead every week. Accessory work as tolerated.

stay positive, think about all the people who do NOTHING, but you're out there killing it week after week. :

[.V.]

12-10-2006

High intensity cardio style bag workout.

Punchout Drill
Hook Drill
Hand combination drills
kicking drills
Fast LST combination drills
30 minutes of 3 minute rounds (catching my breath in between while the little one does 1 minute drills.

Cool, yesterday froggiegirl decided she liked the way the 5x5 looked and joined me. She's been doing the kungfu workouts too. Today, I let her work the bag instead of just working forms, punching, and kicking the air. She loved it.

[CF-OC_gal]

Hey welchie-poo. You are no slacker! and you don't need no contest to tell me you've made great strides. Damn you did a freaking triathalon this year! You are a hard master to please.

You know what else? You look good doing it too.

I haven't got a clue what your bag workout is all about but knowing you I'm sure it was awesome.

We missed you, glad you are back to motivate us all.

[.V.]

Thank you brat and everyone else who is encouraging. The bag workout is pretty simple. I do a few forms (looks like dancing and pretty much a waste of time, but they do get the techniques wired into the brain). Then I go do the same techniques on the heavy bag like a boxer. But I'm not a boxer because I suck at it. Take my feet away and my arsenal is cut in half. It's just an assortment of strikes, kicks, and combinations to prepare me for the future and bring the old skills up to par. Tomorrow I work and if I don't skip it there will likely be no time for a workout of any sort. Maybe some burpees and jumprope time out in the bay.

[Rufiedodg]

Welch

You are amazing! Injury after injury and you keep coming back. Starting over has to suck but yet you seem to take it in stride.

You know more than most about motivation.

Please continue to share all you know with us

Dan

[CF-OC_gal]

(sorry to post this here welch, but rufiedog does not post often)

Dan - what is up with your name? You used to be rufiedog and now you are rufiedodg?:confused: