a_welch503 WORKOUT JOURNAL

[.V.]

Originally Posted by gymgirl

wow...so you get to pig out, only gain 2.5 lbs and your bodyfat goes down 1%? wanna trade? I just look at the foods like pizza, mexican etc and i gain body fat!

great to hear your test results came back good!

Thanks, but look at how I have to eat all week. Meat, eggs, green veggies, repeat 6-8 times a day. Speaking of which, it's time for my midnight feeding so I can have my weekend of cheating.

Bet you thought it was somthing nasty when you saw my blog title didn't you?

[gymgirl]

Originally Posted by a_welch503

Bet you thought it was somthing nasty when you saw my blog title didn't you?

yep, i sure did! i was like 'sayy whaaa?'

now go get your midnight feeding and go to bed, it's late! I'm about to hit the sack and it is only 9:30pm. lol

[.V.]

03-18-2007

Front Squat............45, 55, 65
Squat.......80, 90, 100, 115, 130
Bench.....110, 125, 140, 160, 180
Row.......110, 125, 140, 160, 180
Cable Crunch.............110x4x10

A western omlette sandwich, three bowls of chili, one bowl of stroganoff, and a philli cheese steak sandwich aren't the best idea the day before heavy 5x5 day. Yeah, I know the weights are barely a warmup for some, but they are heavy to me. The abdomen was a bit uncomforatable during squats and rows.

Even so, it's a great feeling when you just know a weight is going to hurt you and you get it anyway and it was easier than you thought. The last squat I felt my hips start to lead after the pause before I started up out of the hole, but corrected it and got it with good form. An observer wouldn't have noticed, but I did. I'll have to be careful at the end of the week when I increase the weight. It was a good one though, hams touching calves with a brief pause at the bottom.

[.V.]

Not keeping up with posting my cardio lately.

Cardioglide 15 min
Bag workout 15 min

Same thing every time. Still can't do my conditioning workout yet. I'll get able though.

[.V.]

03-20-2007

Front Squat...............45, 55, 65
Squat...............80, 90, 100, 100
Deadlift.....125, 140, 160, 195, 225
Overhead Press...............105x3x5
Cable Crunch................110x3x10

Light day on squatting was appropriate and needed today. Left me with something in the tank for deadlifts. Deadlifts went great until the last set and I put 2 wheels on each side. For some reason, this bar just looked frightening today even though the weight isn't that heavy. Walked up to it, got my position just right and it didn't budge. I had to remind myself that I was pulling 3+ before my legs went this last time and once at work got 750 so I knew I could do this. After that, got a nice catecholamine surge and did it easily for 5 reps. I don't think I could have done more today, but next week I certainly will be doing more.

I think I'm working too light on my overhead pressing but will stick to the plan and progress on schedule since it seems to be working. It will get heavier over time.

[trainerty]

Aint that a friggin' scary thing....the unintentional pause or break on deadlifts. I get that from time to time. I usually have to back away from the "beast" pace the gym a bit getting my mindset to go to war. If you can get hammies to calves on squats I doubt if this movement should give you any real trouble.

[.V.]

It really doesn't. Just moving up to a new weight (again) that I haven't been able to do for a while is a bit scary. My legs give me problems and sometimes just fail completely. That's why squats, deads, and rows frighten me at times. They are being more cooperative now though. I knew I could get that weight for 5 pretty easily, but having not done it in a while just put me off a bit. Now I've beaten it, I'll be good to go until I add the next 25 to each side. The smaller change doesn't bother me.

[.V.]

03-22-2006

Front Squat............45, 55, 65
Squat.......80, 90, 100, 115, 135
Row.......110, 125, 140, 160, 185
Bench.....110, 125, 145, 160, 185
Curl......................100x3x6
Skull Crusher.............100x3x6

4x5+1x3 for all except where noted otherwise.

Perfect workout today. One of those days where everything was just right. I'd love to have more of them.

Nice safe progressions there Andy. I'm taking note as I sit on the sidelines injured and will probably resume the few lifts I do following something safe like you are doing.

[.V.]

P, I've been pretty busy and haven't kept up with my journal reading. I didn't know you were injured. What's wrong? I hope you heal well.

Left glute and lower back muscles knotted up big time last Friday but it was cooking for several days before that. I'm almost 100% but will take an extra week just to make sure, so my workouts this week have had to work around the pain.

[.V.]

OUCH, that hurts. Ever thought of actually taking a week off? Nice for healing.

Hi Andy, read my mantra:

"You are only as good as your last workout. You are what you just ate." Middle-age man words of wisdom.

[.V.]

I read it daily, try to live it. But do recognize that the body needs a break from time to time. Yours too I'll bet.

Sometimes the body, mind, and soul all need a bit of a rest. Too much physical or mental stress does get difficult to recover from when constantly bombarded. With your job and it being that time of year - I'd say you are getting it pretty hard.

Yup, and thanks for thinking about my best interests.