a_welch503 WORKOUT JOURNAL

[.V.]

I won't be updating it really frequently. I'm trying to keep myself busy and out of the house. Trying to keep my girls busy too. What better way to stay busy than keep doing stuff with my girls. I'm training some girls for a kid's triathlon (froggiegirl included), getting my big one ready for college, and will be helping coach the middle school's cheerleading squad. What the hell, I've been a girl scout leader, why not coach cheerleaders? Never been one, but watched a lot of them, kind of know what they should be doing AND NOT DOING. I'll really just be a conditioning coach for them and help out otherwise by being the authoritative adult voice since the head coach is a teenage girl and needs a little backup. Wish me luck on this one. It's 6th/7th/8th grade girls.

[tim_mcf]

Wish me luck on this one. It's 6th/7th/8th grade girls.

oo! oh... well, good luck on that one!

(I have taught that age group for about 13 years now, so I know just what sort of stuff you will have to be dealing with.)

[gymgirl]

Andy i sent the little one a message the other day. Per our email convo I think you are on the right track with the conditioning stuff. burpees are a must!

[.V.]

Day 1 of week 3 of 5x5. Won't actually get to my 5RM on anything until next week, then see if I can keep making PR's for the next however many weeks.

Cardio/Conditioning.
Workout with my cheer squad.
Walked 1/4 mile to warmup
stretching
balance work, kicking work
jogging
stretching
sprinting
bear crawls (these look really stupid but are quite fun)
pushups
situps
burpees

....45 minutes of this.

[arbit]

Andy, I am so sorry .

I never met her, but her presence was always felt via you.

I hope you and your family all the strength to cope, and to continue as she would have wanted.

[.V.]

Thanks arbit. We are holding each other together the best we can. I'm spending my time with my girls, and for them, doing stuff with going to the gym and doing my conditioning work. Lots of help with the conditioning work too, all those girls and a couple of adults have joined in to help me with them.

yesterday was a conditioning day and we did the same work as before but with a longer jog, longer sprints, and got all the same work done in 30 minutes instead of 45. Just increasing the intensity a bit each week.

Today is day 3 of week 3 in 5x5 and conditioning will be light since there is actual cheering to be done today, probably just some easy laps to warm up.

[.V.]

Another update.

5x5, week 4, day 1. All sets of 5 except bench where I failed after rep 3. The usual stuff, increases on track.

Conditioning work - yesterday
Jog
Sprints
stretching
kicks
burpees
Bear Crawls
Crab Walks
situps
pushups
burpees
30 minutes.

Today will be cut short. Child #1 graduates from HS tonight. Can't be late.

[.V.]

07-01-2007

Another conditioning day today. No weights.

Starting Monday, we will increase the running by 1/8 mile each week or two until the girls can run 2 miles without keeling over. Adding walking lunges to the conditioning workout starting Monday too.

Tomorrow I lift, no cardio. Sunday is cardio, no lifting. Monday is all of it.

#2 child will be limited on workouts with me starting Monday though. No burpees or pushups for a week. Sliding while stealing 3rd base she fell and fractured her right thumb and tore the superior ligament in it. She did tough it out and kept her base then made it home next bat. It was so swollen and discolored by the time I saw it, I took her out of the game and put ice on it for a trip to the ER for a splint. Turning into a tough little runner though. She said today, "Running hurts. Physical pain takes my mind off of stuff. That's good and makes me feel better." Want to see the face of a hardcore run happening? Check out myspace - pics - page 2. That one was an extra run after our conditioning workout was done.

[.V.]

Schedule messed up. Got to love those fat guys who eat too much, get too fat, keep eating too much, get diabetes, still eat too much and do nothing about it, develop nerurpathy, still eat too much, fall and can't get up...Andy's SI joints get to hurt the rest of the day.

So...
Lifting was today.
5x5 Week 4, light squat day.

Squat...........90, 100, 115, 115
SLDL.......90, 105, 120, 135, 155
OHP.......................115x3x8
Cable Crunch.............115x3x10
Pullup.....42.5, 47.5, 52.5, 52.5

Cardio tonight - cycling if I can find someone to drive us to where we ride at. Little one not up to road miles yet and I forgot to unload my truck yesterday so I can't haul the bikes. May end up running and swimming instead.

[.V.]

Conditioning workout:

Had to take it easy on them (two injured girls from other activities) so we did this:
Jog 1/2 mile
Sprints 4x 50m
stretching - lots of it They still think it's weird for a man to be able to do full splits
burpees
2x 50m for the rest of this
bear crawls
pushups
situps
walking lunges

Introduced them to the barbell today:
squat, real oly squats with hams touching calves. One girl was actually touching her butt to her ankles with good form.
Deadlift (sldl)
Pendalay row
Standing military press

Bar only - no weights. That's all we'll use this week to learn form.

Yeah, this was my workout too because I do everything I ask them to do.
-------------------

Me and froggiegirl - bike ride - 5 miles. No swimming, she's still in her splint and wrap - broken thumb and has a nasty cut on her leg - don't want to get it infected in the lake.

Andy, you are like a Marine Drill Sergeant. Those are tough workouts. Those young ladies are going to be thanking you in about 6 weeks.

Cool that you can do the splits. Beats being out of shape and splitting your pants from bending over.

Helping those young ladies get superfitness is giving service of the highest order.

[.V.]

Thanks P. They are actually loving it. Wanted to do extra running when we were warming up but I knew that the lunges were coming and told them we'd do more if they wanted at the end.

They didn't want...

Just over two weeks and already I see a difference in endurance and confidence. I think by end of summer they are going to be a very fit squad of girls and the ones who quit because of the running after the first day will regret quitting.

[.V.]

Going to try to be a little better about logging my actual workouts since I haven't really been doing that for a bit.

yesterday:
jog 3/4 mile
sprints 50m x 5
stretching - very serious stretching of all muscles. These girls still think it's crazy that an old man can do a split.
burpees 15 x 2 sets
bear crawls 50m x 2
frog hop race 50m x1 - (hey they are kids, gotta make it fun)
Walking Lunges 50m x 1
Situps 15
Pushups 15

Kids did squat, dead, row, MP x 10 bar only.

----------------------------------------

06-07-2007
5x5 medium day week 4
4x5 then 1x3

Squat...........90, 100, 115, 130, 155
P Row...........90, 100, 115, 130, 155
Bench..........115, 130, 150, 170, 195
Curl..............70, 80, 90, 105, 120
Skull Crusher.....70, 80, 90, 105, 120

I think that 155x3 is a PR for true hams to calves olympic squats done raw. I don't know if I have 5 in me or not for next raw workout. Probably will, then will go belted for the next few weeks.

Everything is a PR on rows right now, because I'm doing pendalay rows instead of bent over rows. Time to work on evening out the lats, the lower half is way bigger than the lower half, or the upper is way smaller or something like that...and it makes my back look funny.

Tonight...bike ride 5 or so miles.

I've noticed a problem. After I failed to eat for a couple of weeks, then ate crap for a while - I've lost some strength. I'm back on track eating now, even though each meal is forced, I'm putting the food away. The problem is that with all the training I'm doing to keep my mind off of things, I'm starting to look like I'm on a cutting diet again. That means soon, I'll have to start eating even more. I do dread that because meal time was kind of family fun time. Laughing, joking, enjoying each other's company. She especially loved our Saturday morning cheat meal because she worked friday night and I'd have to come sneak in to have it with her. No visitors, especially men. Now, weekends are kind of hell because cheating feels like well...cheating when having it alone.

Glad to see the detail again Andy. Helps me better appreciate your effort.

Originally Posted by a_welch503

07-07-2007
5x5 medium day week 4
4x5 then 1x3

Is this the workout you are planning to do in 2 months from now or is that a typo?

Keep the young ladies guessing!

[.V.]

typo. This was today's workout.

Just got back from a meeting and now going out for a bike ride. A bit delayed, I'm tired and really don't want to do it. But my little one is very keen to get into some of her $500.00 worth of training gear I had to buy her today. Damn bike shorts, tri suits, bike shirts, cycling shoes, (and of course the running shoes didn't match the new tri suit), and the like are expensive.

Me, I'm still gonna be riding in a pair of denim shorts and my old running shoes. Maybe a tee shirt, maybe not.