a_welch503 WORKOUT JOURNAL

[Klinger]

Originally Posted by a_welch503

Hey man thanks for stopping by. You've been MIA for a while. I hope you've been OK.

I'm good, man. Just posted a 'hello' thread in BB, so I won't clutter your log with the details. I'm still running, lifting and eating everything that's not nailed down. Energy levels are high and my overall health is good. Can't ask for more than that.

[.V.]

01-31-2007

Heavy day 5x5
Squat.....105, 120, 145, 160, 175
Row.......105, 125, 145, 165, 185
Bench.....105, 125, 145, 165, 185
Cable Crunch..............105x4x8

Good day today. Legs cooperative, knees felt good, back felt good, SI area felt great. Even the bees on my feet weren't stinging any worse than usual.

The gym was pretty cold since it was in the low teens last night and the frozen bar hurt my hands for a few minutes. But all in all, today was a good day in the gym.

Maybe my squat will catch my bench and rows after all.

Increasing calories a bit more, sneaking closer to that desired 4100+ each week. Actually got a little big hungry this moring while cooking froggiegirl's breakfast. Didn't have to force the egg whites, ham, and grits down.

[seraph]

looks like a great day! you planning on changing it up from the 5X5 workouts anytime soon?

[.V.]

Nope, I'm going to ride it as far as it will take me. When I reach it's limit, I'll do 3x3 for a bit then work on 5x5 again.

When I've gotten all I can from it I will have probably reached my other goal by then and if so, will be able to concentrate on just building muscle again and go back to HST for a couple of training cycles.

[.V.]

02-02-2007

Squat.........115, 130, 145, 145
Dead.....135, 155, 175, 195, 215
OHP.........................95x6
Cable Crunch.............105x3x9
Pullup....................55x3x5

Need to repeat pullups again before increasing reps or weight. Crunches were easier for 9 than for 8 last time.

Knee is OK, forgot my knee sleeve last night and thought I'd strained it a bit when it got cold out carrying a stretcher through snow and mud. Felt fine while squatting this morning though.

[Maxgain]

Are pullups bw plus 55lbs?

[.V.]

Yeah. And bodyweight has gone up about 2 lbs in the last month so maybe that's it. I'd hoped to be doing 60 by now, but that may be a while.

[.V.]

Supposed to do some heavy bag training and get some cardio from it today. SMAT training took up most of my day though and left me a bit battered and bruised. Not going to do the bag work today. Sometimes real life interferes with fun.

What is SMAT training? Work-related?

[.V.]

State Medical Assistance Team. That's the ones dumb enough to go decontaminate and provide medical care to the victims in a radiological, biological, or chemical event. Somehow I got "volunteered". Just spent a day donning and doffing tyvek protective gear, SCBA, putting the decon tent together, practiced caring for simulated victims, taking it down, doing it again...

We are slow, it takes us about 20 minutes to get set up and running. The military units can do it in six.

[.V.]

02-04-2007

5's
Squat.....115, 130, 145, 160, +185x3
Row.......105, 125, 145, 165, +190x3
Bench.....105, 125, 145, 165, +190x3
Curl..........................95x3x5
Skull Crusher.................95x3x5

Nutrition - on track, getting what I need when I need it. Not liking it, but putting it down.

Comments: Is this what normal feels like? All body parts functioning like they should, completely cooperative. No back pain, no leg pain or weakness, no hip problems. No weird tingly, numb sensations or twitching. No blurred vision or blind spots while lifting. Only the sensation of bees stinging my toes, but compared to that same feeling from belly button to toes...that's nothing.

Best day in the gym ever. Even a little bag work after the gym and my knuckles aren't even bleeding too badly. Kind of scary. Sometimes God gives us a break. I hope it's not for a reason like last time this "normalness" happened.

[gcs118]

Looks like a real good day Andy. I hope your "normalness" lasts :

[Eric_B]

Looks like an awesome day.

I was gonna comment a week or two ago that the weight of each set should be more spread out, but it looks like you already took care of that. :

[Rufiedodg]

I know what it's like to have a great day at the gym Andy. Congrats! Makes all the days of struggling worth it eh!

Good job

Dan

[.V.]

Thanks all. Feel great still.

Boarder, yeah I figured out that I should figure my top weight and do 10% increments to reach it. The 10lb increments were based on the calcs used for the same program done 2x a week. Too close and too heavy for 3x a week. Progressing like I want to now.

Cool thing too. My 17 year old daughter decided to join me on the bag today. I was heading out to take my 11 year old and her friend bowling but figured a 30 minute delay to give the big girl a workout would be worth it. We're going to do some sparring tuesday. She hasn't done any MA training in a while and is getting sloppy. Time for a tune up.