a_welch503 WORKOUT JOURNAL

[.V.]

Originally Posted by Eric_B

You were doing zercher squats before when you had the bar resting on the inside of your elbows.

Zercher Squat

No I wasn't...I was trying to do them. Big difference.

[.V.]

02-18-2007

Squat warmup - front squats 3x5 (really suck at these)

Squat.............70, 80, 90, 90
Dead.....125, 145, 165, 190, 215
OHP......................100x3x6

Shameful, but this is all I could do today.

Comments: Seriously not motivated to do anything today, especially eat. Finally got out to the gym about 5:30. Blew off ab work and pullups today. Get back on the wagon with these next time they are due. Try to eat tomorrow. Did manage two shakes today, might get another down if I don't puke up the one I just finished.

[seraph]

those front squats are awkward at first. i did them a few months ago and wasn't too big on them at first, but the more i did them, the more i actually liked them. thanks for reminding me, i'm going to add these again :

[.V.]

Attempted cardio.

Had planned to walk .75 mile to warmup, then run back before finishing up with fast walking the rest of my 4 mile trip around the lake path.

Actually did:
Walk 0.75 mi
Run 0.5 mi
pant, wheeze, cough
Walk - the rest of the way - still got 4 miles in.

Bag workout - 30 minutes, my usual strike/kick workout. More leisurely, just working on good technique.

I've noticed my strength is OK, (except my legs). My squats are at least improving in quality, just not in weight. My striking skills are the best ever. But my wind sucks. Simply have no stamina. I guess it's time to start working up to some real road work, dig out the jump rope, put some air in the bike's tires, dust off the cardioglide...and start getting a bit of daily cardio (except on rest days of course).

I need to find a training partner to run with. Had an offer today, but don't think I will be allowed to accept.

No need to run brother Andy, your cardio is right next to your bag, a dime of burpees then to the bag for a round, over and over. Cough, wheeze and phlem yourself to tip-top CV shape.

[.V.]

Cough...
Yeah, I remember being here before.
Wheeze...
I'll get past it.
Gag...

[.V.]

02-20-2006

4x5+1x3
Squat........70, 80, 90, 105, 125
Bench.....100, 115, 130, 150, 175
Row.......100, 115, 130, 150, 175
Curl......................100x3x4
Skull Crusher.............100x3x4

Still moving in the right direction. The 125 going butt to calves was actually easy today. Bench felt heavy. Lats really felt the rows. Funny thing about these programs that have one repeating weights, how much better the quality is the second time around. I hope I can put my arms down tomorrow. I don't want to be walking around with ILS all day because it looks really stupid.

No cardio today, got to teach tonight and need to finish preparing.

[.V.]

Posting this now so I can find it tomorrow. If there is time at work, I'll give this a go and see how it turns out. It's my rest day, but I want to try it there since we have a nice big concrete floor in the bay that I can play on. And perhaps interest some co-workers in starting some kind of fitness routine of their own.

Today my knees were terrible and my hip hurt all day. My idea of adding roadwork needs to happen, but I'll have to condition myself a bit for it first.

The squats helped the knees and hip some, but they were hurting again within a couple of hours.

Soooo, here's my modified plan.

I decided to take a cue from peirini, borrow some training style from the X-fitters, borrow a bit from Ross Enamit, and downright steal some stuff from Waterbury since his most recent T-nation article was just what I've been looking for.

Here's what I'll be doing for cardio:
>Loaded walk 10 steps
Rest 30 sec
>Clap Pushups 10 reps
Rest 15 sec
>Burpees 10 reps
Rest 30 sec
>Quadraped run 20' forward
Rest 30 sec
***repeat***
Rest ??? seconds/minutes???
***********
Bag workout

Maybe fit some time on the jump rope in there somewhere.

I'll shorten rest times and add more rounds of this as I'm able. The difference between doing cardio at 170lbs and at 205lbs is pretty big right now. When it gets boring, maybe add or change to some stuff from Ross' site.

I'll keep my current schedule of:
Day 1 - lift
Day 2 - cardio
Day 3 - lift

Still eating for performance not worrying so much about appearance or fat gain.

I do kind of miss the running and biking and will try to gradually acclimate to these again over the summer. It's really sad how quickly I decondition when not doing cardio.

Maybe, just maybe a fall '07 or spring '08 triathlon is in my future. Depending of course if my other goal and main reason for living has been successfully met first.

It was disappointing tonight when my little brother called me to tell me he would be here in May and said, "I'm not coming to cheer you on this time, I'm coming to kick your butt." As if that would even be a challenge for him. I guess I'm cheering him on this time and perhaps getting my butt kicked next time.

[gymgirl]

your plan looks good welch! i think throwing in some jump rope or even dumbell swings would be good too...both really get your HR up.

keep up the hard work, you are doing great.

Andy I think you plan looks good for starters. Any cardio that has a burpee element will get a passing score in my gradebook.

And let's not forget the quick "Brat" WOD, about 6-8 minutes of pure anaerobic CV challenge.

I'll keep an eye on what you are doing and jump in with my two cents when it is worth at least that.

Have a great day!

[.V.]

Yeah, I keep wanting to try brat, but am somewhat afraid of hurting my back with the swings.

You are being smart Andy as those DB swings are challenging on the back. It's not worth it if you have concerns.

[.V.]

Absolute, total fatigue. Change of plan. Today off. Tomorrow lift. Next day cardio. After the night and day I had, I think that 2 days rest before doing the heavy 5x5 day is a good idea.

That is all.

[SarahPT]

I know what you meana bout becoming deconditioned when not doing cardio, My cardio was minimal for about 3 months, and now I'm so slow. 3 slow miles seem like major effort.

Keep up the good work!

Sarah

[.V.]

ha 3 slow miles at my very best was a major effort.