a_welch503 WORKOUT JOURNAL

[.V.]

02-23-2007

5x5 - heavy day
Squat........75, 85, 95, 110, 125
Bench.....105, 120, 135, 155, 175
Row.......105, 120, 135, 155, 175
Cable Crunch..............110x4x9

Comments:
All real lifts moving along as planned.

Because I blew off a day of crunches last time, I'm repeating my two workouts of 9 reps this week instead of moving on to 10 so I can increase the weight. No worries though, I've got the rest of my life to do this so what's one week of ab progress in the grand scheme of it all?

Nutrition was diminished the last couple of days because I was just too tired to eat. Today, things are more on track and food is on schedule.

[WolBarret]

Originally Posted by a_welch503

02-23-2007

5x5 - heavy day
Squat........75, 85, 95, 110, 125
Bench.....105, 120, 135, 155, 175
Row.......105, 120, 135, 155, 175
Cable Crunch..............110x4x9

Comments:
All real lifts moving along as planned.

Because I blew off a day of crunches last time, I'm repeating my two workouts of 9 reps this week instead of moving on to 10 so I can increase the weight. No worries though, I've got the rest of my life to do this so what's one week of ab progress in the grand scheme of it all?

Nutrition was diminished the last couple of days because I was just too tired to eat. Today, things are more on track and food is on schedule.

Too tired to eat? Tell that to America's population.

Anyway, good job on the lifts.

[.V.]

Originally Posted by WolBarret

Too tired to eat?

Yeah, for me eating is an all day chore and some days I'm just not up to it.

Yesterday I only came up 400 calories short. Day before I got them all. Day before that I was about 500 short.

I've got to do something different though. Weigh in at the doc's office today and had lost from 205.2 down to 202.8 I was so happy to be above 205 last week. Now I'm going the wrong way again. Most days, diet is on track and 900 calories can't account for a 2+lb weight loss while on a bulking/performance oriented diet where there should be some fat gains.

I can't believe that I could possibly need MORE than 4300 cals/day. I've tried dirtying it up. I've tried adding oreos. I even went last night and had an extra cheat meal and choked down el torito at the mex place after my last meal to get close to required calories for the day.

Maybe it's time to start eating pizza all day, every day and drink protein/carb shakes pre/post/post workout and move closer to 5K?

I need to total up again and edit my sig. It is 4383/day now.

[gcs118]

Did you try the Oreo eating workout...4 minutes for elite level was it?

[.V.]

Originally Posted by gcs118

Did you try the Oreo eating workout...4 minutes for elite level was it?

Tried it and failed miserably. My best was 7 oreos in 5 minutes (far short of a pound). I did drink my milk though.

[.V.]

02-25-2007

Conditioning workout
Sprint - 50m
Weighted Carry - 20 steps
Clap Pushups - 10
Burpees - 10
Rest 2 min

Almost 3 rounds today. On the 5th burpee, I realized how much fun I wasn't having. I guess I need to keep on doing this because I really don't want to do it anymore

Weighted carry was only about 20lbs worth of a medical bag because my workout partner didn't show up and I had no one to carry. I'll toss some 45's in the truck and bring to work next time...or do it at home.

Damn, I'm at work, not even 1/2 way through my shift, and stink. Time for a shower.

Here's hoping that conditioning workouts will not be muscle wasters since I have none to spare.

[tim_mcf]

That's a good one. So you're doing this at work? Where do you do the sprints?

[trainerty]

Nice shoulder day welch:

It's really good how organized your meals and workouts are.

[.V.]

Sprints are up the hill behind our office. I measured off 50 meters and use that. The rest is inside one of the bays, just pull the truck outside and viola - instant bodyweight gym area. Hoping to encourage some of my co-workers into joining me in some kind of fitness endeavor. Show that it doesn't have to be moving iron in the gym to be more healthy.

ty, it wasn't intended to be a shoulder day, but I guess that's kind of what it turned into after all when seen written down. Last night while trying to sleep it off - it was a glute day. This morning when trying to get out of bed, it felt like it was a quad/lat day...don't even remember doing anything for lats either (since I didn't have anyone to carry and use them for pulling with), but they hurt the worst of all.

Diet organization? Naah, just force something down every two hours seems to cover it. Take only chicken, lean steak, bananas, milk, and assorted veggies to work with me and that makes it become healthy stuff being forced down. I keep whey there...just noticed this morning while cooking my first breakfast that I need a new tub at work.

[.V.]

02-26-2007

(light squat, heavy other stuff day)
Squat....................75, 85, 95, 95
Dead............125, 145, 165, 195, 220
OHP.............................105x3x4
Cable Crunch....................110x3x9
Pullup.....32.5, 37.5, 42.5, 47.5, 52.5

Comments: acceptable workout today. Not as tired and unmotivated as I've been lately. Something made me very happy today and really fired me up to hit it hard.

Nutrition: diet on track. Will get over 4300 cals today before bedtime arrives.

[.V.]

Time to pat myself on the back for eating like a good boy should. Something tickled the sh*t out of me today, I was pretty happy all day...and hungry. I like getting hungry, haven't actually wanted food for MONTHS. It was an interesting sensation.

While choking down my last chicken breast (still don't like it, never will) for the day I entered all of today's food into fitday and included the steak and broccoli I'll be eating tonight.

Calories 4856
Fat 106g (19%)
Carbs 585g (45%)
Protein 451g (35%)

[dana82]

Originally Posted by a_welch503

Nutrition was diminished the last couple of days because I was just too tired to eat. Today, things are more on track and food is on schedule.

Why do I never have this problem??:confused: lol

[gymgirl]

Originally Posted by a_welch503

Time to pat myself on the back for eating like a good boy should. Something tickled the sh*t out of me today, I was pretty happy all day...and hungry. I like getting hungry, haven't actually wanted food for MONTHS. It was an interesting sensation.

While choking down my last chicken breast (still don't like it, never will) for the day I entered all of today's food into fitday and included the steak and broccoli I'll be eating tonight.

Calories 4856
Fat 106g (19%)
Carbs 585g (45%)
Protein 451g (35%)

whooooo good job welch! :

Those are some good macro percentages in the nutrition department.

[WolBarret]

Way to go, Welch. Good job on keeping track of every itty bitty piece of food you eat on a hourly and daily basis. You are SOOOO not obsessive.

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