a_welch503 WORKOUT JOURNAL

[.V.]

07-10-2007

5x5, day 1, back to the very beginning.

Squat........70, 80, 90, 100, 115
Row..........70, 80, 90, 100, 115
Bench.....100, 110, 125, 140, 155
Cable crunch...............80x4x8

Too little sleep and undereating far too often have really taken a toll over the last couple of months. My fight training has suffered, my weight training has been almost non-existant, about the only thing I've been getting is some conditioning 3x a week and a couple of runs and bike rides each week.

Yeah, I look pretty lean and hard right now but at the same time feel weak, my joints hurt constantly, especially my hips, and I'm underweight again. I'm only about 180 now...so, all the progress I made since July 8, of last year to now is gone in only two months. To add more insult to this, I got called a skinny bitch by a woman that only weighed 100lbs at the most a few nights ago. Granted, it was teasing not intended as an insult while sitting at a table with a bunch of triathletes and goths (how the hell did I put that crowd together at 2am?) among whom I've always been the biggest and still am but still... I don't want to be a skinny bitch.

So, motivation must be found, weights must be lifted. Even the light ones that are all I can handle for now. It is better than lifting nothing.


EDIT: Forgot to mention, squat and bench were working at near failure on the last set.

Hi Andy, look on the bright side.

Better to be called a skinny bitch than a FAT WHORE.

Maybe 180 is your truth.

[F_Mac]

Keep at it welch...........maybe they called you skinny for the same reason they call really big guys "Tiny".

Think about it that way.

Nice to see you still rocking the 5x5. I'll be using something similar to Madcow's advanced 5x5 in the upcoming months, should be interesting, not sure I can squat 3x per week though.

Cheers.

[minime]

Nice to see you back Andy!

theres nothing wrong with 180, why you are only as much of a 'skinny bitch' as Pierini is

[tim_mcf]

Eat!

(ya skinny bitch)

Triathletes and goths? You've got some funky friends there. Any goth triathletes?

[.V.]

Originally Posted by tim_mcf

Any goth triathletes?

Yeah, one. And maybe, someday in the future - three. One is just a cross country runner but has potential, and the other has a great deal of potential for all three sports but doesn't take her training seriously yet...

[.V.]

07-14-2007

Squat.....70, 80, 90, 90
Dead.....90, 100, 115, 130, 155
OHP.. ...45, 50, 55, 60, 65
Cable Crunch.....90x3x8

Dropped pullups for now. Just didn't feel like dragging chain and weights out to my bar. We shall see how I do with just rows for a bit. Then perhaps later I can add bodyweight pullups back in. Perhaps not.

Having so much trouble with motivation lately, can't bring myself to eat nearly enough. Might have gotten 2.5-3K each day this past week. It takes half the day to drag myself out to the gym. And if I get busy in the morning I think, "I'll get it in the evening" but I've never been one to lift in the evening...guess what? I'm still not.

Probably need to stop hanging out with all these people half my age for half the night and start sleeping again. Most likely that would help.

[gcs118]

Originally Posted by a_welch503

Probably need to stop hanging out with all these people half my age for half the night and start sleeping again. Most likely that would help.

Gotta enjoy life a bit keep up the work Andy, at least you've been lifting and working out relatively consistently

[.V.]

Well, obviously work and insomnia took it's toll again. Between traveling for work, extra shifts, and staying up too much at night, I've missed two days in the gym.

I have been getting my cardio and conditioning but not enough time in the weight room. This is getting to be a very bad habit and I'm not liking it at all.

So to help hold myself to it, I've put my plan in writing and posting it not only here, but on my walls as a reminder.

Day 1 - AM weight training. PM conditioning.
Day 2 - Bike/run/bike or bike/swim/bike brick.
Day 3 - AM weight training. PM conditioning.
Day 4 - Work and hopefully rest.

Weight training will of course be 5x5 because it fits any level of ability so well, even my diminished capacity.

Conditioning workout is:
Burpees, jump rope, walking lunges, sprints, (3 rounds, increase to 4 or 5 over time). This will be followed by my bag workout.

This looks familiar because I've done it before. It's very similar to my previous triathlon training with two differences. One - now I know how to train for a triathlon. Two, I know more about nutrition than I did then and since I'm not cutting and could care less how fat I get, I'm able to eat enough to support it.

Will I actually eat enough? Who knows?????

This starts tomorrow.

Looks like a winner to me.

What works for me is to get disgusted with myself about something I am not doing that I should be doing. That is a great motivator for me. I got to get super-pissed at myself, then watch out.

We will hold you accountable for this.

[tim_mcf]

Looks good, Andy. I find that writing down and publicly posting goals and plans is a big help. I'll be watching!

[.V.]

07-20-2007

Squat........70, 80, 90, 100, 120
Row...........70, 80 90, 100, 120
Bench.....100, 110, 125, 140, 160
Curl...........45, 50, 55, 60, 65
Crusher........45, 50, 55, 60, 65

This was medium squat day and that means that everything except curls and crushers are 4x5 then 1x3. Arm work is done once a week so it's 5x5. Pretty light right now, but with my twitching right deltoid, left tricep, and left side of my chest, it's about all I can handle. I think the 160 bench is pushing it a little too, but I know that as always my strength will return.

Welcome to my new rather boring life. No time for friends. Just my daughters and my training with work every 4th day. This is the way it has to be if I'm going to find a way to continue. I'm even giving away my Nickelback tickets for next month and that's going to piss a few off...except the two that get the tickets.


EDIT: Off to a good start, ate early, workout was pretty intense for my ability level, then...
A friend needed me and I had to miss a couple of meals to go help out. Then off to cheer practice/conditioning workout (I was gonna get my workout while they practiced with D & R) and along came two thunderstorms, one from the south, one from the west...dammit what luck.

Oh well, the porterhouse and shrimp that are cooking now will be motivating for tomorrows cardio session.


And yes, tomorrow I'll be stricter about being a selfish bastard and not skipping meals for friends.

[.V.]

"Oh my aching sticks of pain", yeah Brat said it first but I'm stealing it for today.

Cardio day:
Bike.....IDK, 10-12 miles maybe. rode to failure, rested then rode back 1/2 way, rested and finished.
Run......IDK, perhaps 1 mile total. mostly walked. Legs fried by this time.

I'd forgotten how tough the back to back to back workouts are.
Watch out world, I'm coming back and I'm gonna kick your ass.

[.V.]

07-22-2007

Squat........70, 80, 90, 100, 115
Row..........70, 80, 90, 100, 115
Bench.....100, 110, 125, 140, 155
Cable Crunch...............80x4x8

Yeah, I'm repeating last weeks workouts. With all the stuff I've done the last few days, I'm too sore to push it until I get acclimated to it. Then I'll start moving the weights up again.

Conditioning: Just a bag workout. My right hip hurts too much to stand the jarring of jumprope and burpees today.

Yeah these weights suck. Three months of not eating, not sleeping, and only working out sporadically have taken a toll on my strength. Time to go hardcore or go home. Well, as hardcore as my old, frail, little body will allow. But something every day except for scheduled off days.

Made some squat and row videos today, but only know how to put them on myspace. Have no clue how to host them here.

Hi Andy,

If you want, you can upload your videos at YouTube - Broadcast Yourself. then link them in your Online Journal post.

I tried to view them at your myspace but I was not able to access them.