a_welch503 WORKOUT JOURNAL

[.V.]

Thanks man. I'm feeling it now though, and not looking forward to tomorrow.

To bed early for me tonight. My recent all nighters aren't happening tonight for certain. But then, that's what I told myself yesterday while getting psyched up for today and got distracted again last night. Hit the gym on a little less than 2.5 hours sleep. That may be why I messed up loading the bar eh?

[gymgirl]

Hey Andy!

Great job on the workouts and PR's! Congrats on the ATG squats too, those are tough stuff!

[gcs118]

great PRs Andy you dominated this workout

[maverick]

Originally Posted by a_welch503

Good news too. Maybe, just maybe, if I can afford it, I was told last night that I might be able to wrangle an invitation for a day of training with the Gracie brothers (private by invite only, and kind of expensive from what I understand). Ahhh the joys of lying on my back, on my side, on my stomach, with some guy's arm around my neck and my eyes bulging out, my joints twisted in pain...why the hell does that sound fun?

I missed this! Did you get a chance to workout with them? Which brothers?

[.V.]

Hey mav, upcoming...maybe. I haven't been told the cost yet or if I'm actually going to be able to get the invitation. Mostly, it is for a few LE people who are arranging it, it is by invitation only. And I was told I may get invited. Not a sure thing for me. Which two? I don't know. Probably the little skinny short guys who were visiting from California a couple of months back. I didn't catch the names.

[ajarvis]

Awesome job on the workout and PRs

[.V.]

04-20-2007

Been getting tired lately so took two days of rest between workouts this time.

Will take two more before next one since next one is to be heavy.

4x5 - light day
Squat.....90, 105, 120, 120
Dead.....145, 165, 190, 190
OHP.................110x3x5

Skipped the pullups and crunches today because I was using a commercial gym instead of mine and I didn't want to wait for the old people to get out of the way with their dumbell curls and rest periods in the stations where I'd do these. Apparently the pullup station is where they sit under and rest because it's never used.

Good news. Two new ladies working out in the real part of the gym instead of on the machines.

Started one today, start one monday with squats, deads, bench, barbell rows, standing military press, barbell curls, and skull crushers. The guys back in the iron corner thought it was pretty cool to see a girl doing real lifts. She thought they were a little scary and that they growled too much at first, but soon was fitting right in.

Edit: Forgot to note my Friday weigh in. HR good, not skipping today, BP good. Weight not so good. 195.2 means a 1.4lb weight loss. Hopefully it's fat. There were 4 days where I only had time for 5 meals instead of 6. Things must be calculated just right for lean gains if 4 meals in a week results in loss and getting them all results in gain. In spite of the weight loss, I've gotten a bit stronger so won't worry too much about it.

So that means this weekend will be waffles and bacon, steak biscuits, ham, egg, cheese croissants, of course there will be the ever present lasagna and stroganoff. I'll be having beer battered fish too. Already got my baby back ribs ready to bbq tomorrow and will have potato salad and baked beans with them. AND NO MISSED MEALS NEXT WEEK.

[.V.]

04-23-2007

4x5+1x3 *except where noted
Front Squat............70, 80, 90
Squat.....100, 110, 125, 140, 160
Row.........130, 145, 165, 185x1*
Bench.....130, 145, 165, 185, 210

I have reached the proverbial wall. Time to take a break, reset my program, and continue from a lighter weight with the heavy stuff beginning at week 4.

Bad time for this to happen. I really can't afford a break right now. But I've been having to take two days between workouts. My SI joints are really unstable, even my sacrum feels like there is movement in it. Just taking a pan of lasagna out of the oven yesterday was agony.

Only made 1 rep on rows with 185. Will be working much lighter with rows this time, switching to pendalay rows from the floor, unless I decided to go with dumbell rows and do straight sets with them. Probably start with pendalay and switch to dumbells only if I must.

The negative on curls was too painful on the low back and hips, so I stopped the workout after my first curl.

Did get some good pain free, deep squats with 160 though all the way hams to calves, even though I was belted I'm happy with them. Bench was my best ever, got 210x3 today.

In spite of these two good points - I can't go any further at this time. Resetting, starting over on Friday and then riding that as far as I can.

Nine weeks with a few PR's. I'm happy with this training cycle. I wish I could have made it three more weeks though.

A few days of rest and light cardio for now.

[gcs118]

Great bench PR, seems like this entire cycle was very productive :

[.V.]

Thanks Greg. Yeah, I think it was productive for strength gains. A bit painful, but you know if there is no blood or vomit involved...someone didn't work hard enough.

Usually, the tanning bed relieves my post workout pain. Today it didn't so a break is in order.

It will be fine though, it will allow me to have a few days just for rest and cardio.

[tim_mcf]

Nice bench! I wish I could hit 210...

What's a pendalay row again?

[.V.]

Originally Posted by tim_mcf

What's a pendalay row again?

A dynamic bent over row, from the floor to the navel, knees bent, back really arched, chest out, shoulders back, resetting the bar between each rep.

Like a deadlift, but bent over.

I'll be starting with around 100lbs or less and go up from there. Recently, I've noticed some really nice lats on some folks I've had doing them. Time to do them myself.

[.V.]

I took three weeks off. Have been lifting again for two weeks, doing a bit of walking and running for cardio, a little swimming but the water is still too cold for me to do much of that.

May have reset my program a little too heavy for some stuff, a little light for other stuff. Don't know yet. Didn't eat for two weeks and lost quite a bit of ability. Added pendlay rows, increased the reps on the accessory work.

[gymgirl]

Glad you dropped by Andy.

Thanks for the update Andy. I'll be keeping an eye on your journal because the the Andy thread is one of my favorites.