a_welch503 WORKOUT JOURNAL

[.V.]

07-24-2007

Went to work at 0730 yesterday, got home at 1415 today. Up all night. Work happens. Workout not possible today, cheer practice is in 45 minutes. Going to eat and go.

Will have to alter plan and do two days back to back to stay on schedule. the good side is, may have found a cardio training partner. Someone else who likes to ride and run and stuff who wants me to join them riding, running, and stuff. A conditioning partner would have been better but hey, when you workout totally alone...you take what you can get.

[.V.]

7/25/2007

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

Bag workout

What can I say, it's light day and after 3 sleepless nights, this was all I could manage.

[ajarvis]

After 3 sleepless nights I probably wouldn't even hit the gym lol. I'd hit the bed. Good job!

[JMike]

I comend the hard work and perserverance but watch you don't get ill from lack of sleep and pushing yourself too hard.

[.V.]

7-28-2007

Squat......70, 80, 90, 100, 115
Row........70, 80, 90, 100, 115
Bench.....80, 90, 105, 120, 135
Dead.....90, 100, 115, 135, 155
OHP..........45, 50, 55, 60, 65
Cable Crunch.............80x3x8
Curl.........45, 50, 55, 60, 65
Crusher......45, 50, 55, 60, 65

Yeah, I know, I know, I could probably do without the direct ab and arm work. How many times have I and countless others said it. But...I like it and had a little left in me at the end of the planned workout. So I did a bit of it too.

With the closer grip, my bench numbers went down drastically, just as everything else has gone down wiith my form changes. Oh well. It'll improve and I'm not really in a numbers game here anyway, they are just a way to track progress.

Another sleepless night and work happened. A 24 hour shift ran way over, I've already been back to work three times today and just got called in again.

Didn't get to workout until 6pm. This workout even with all the varied exercises only took 36 minutes.

[JMike]

That's a pretty full body workout there. I wouldn't worry too much about throwing arm stuff in. We do this 'cause we enjoy it, so every once in a while it's okay to have fun.

[.V.]

Yeah, I like it even though I do believe that it may somewhat hold up progress. But since pure hypertrophy isn't my goal, then it doesn't really matter. I can do just as well with these skinny arms as with bigger ones in the things I need to accomplish.

I was a bit worried about today's workout because I thouht my left shoulder was right on the edge of being dislocated. Since the workout caused no pain, I suppose it's just a bit of a strain in my left delt. Someday I'll learn. No wrestling with my little brother. And dammit, I thought I had him for a minute there. But I always think that until he gets me on the ground. This time, I tapped out before I actually hit the ground though.

[.V.]

No scheduled cardio today. There was another opportunity to get my arms, legs, neck, and spine twisted and mangled while sharpening my own skills a bit so I took it.

Training opportunity 1 - joint trapping and throwing practice last night.
Training opportunity 2 - imprompteau Rorion's stuff vs kung fu san soo demonstration at the 24 hour coffee house.
Training opportunity 3 - Me learning more of Rorion's stuff today.

I'm sore and won't be riding today.

[.V.]

07-30-2007

HSST light day.

Squat.......70, 80, 90, 90
Row.........70, 80, 90, 90
Bench.....80, 90, 105, 105
Dead.....90, 100, 115, 115
OHP.........45, 50, 55, 55
Crunch..............80x3x8
Curl........45, 50, 55, 55
Crusher.....45, 50, 55, 55

Oddly enough, I'm enjoying playing with form and doing the lighter weights while re-learning some of these things. The final set of squats finally felt the way I think a squat should. My heels were directly under my shoulders with my toes pointed way out. In the hole my knees were out over my toes like they should be, hams were plastered to my calves and on the way up there was no desire to go up on my toes at any time. And best of all, my knees didn't try to buckle at any time on the way up. Now if I can just maintain this in my next workout when I add a little weight to it.

[.V.]

08-01-2007

HSST Week 1, day 3
Medium

Squat......70, 80, 90, 100, 120
Row........70, 80, 90, 100, 120
Dead.....90, 100, 115, 135, 160
Bench.....80, 90, 105, 120, 140
OHP..........45, 50, 55, 60, 70
-----------------
Crunch...................80x3x8
Curl.........45, 50, 55, 60, 70
Crusher......45, 50, 55, 60, 70

Medium means 4 sets of 5 then the 5th and final set is only 3 reps with next workout's heavy weight.

Today was a pretty good workout. Light weights, frequent workouts for the first consistant week with enough food to support it. End result is for the first time since well, ever...neither hip hurts.

[.V.]

08-03-2007
HSST
Week 2, day 3
Heavy

Squat......70, 80, 90, 105, 120
Row........70, 80, 90, 105, 120
Bench.....85, 95, 110, 125, 140
Dead......95, 110 125, 140, 160
OHP..........50, 55, 60, 65, 70
Cable Crunch............80x3x10
Curl.........50, 55, 60, 65, 70
Crusher......50, 55, 60, 65, 70

[JMike]

How long were you at the gym? You've got all the best exercises in there except maybe the 'sit and wait' ;P .

[.V.]

Originally Posted by JMike

How long were you at the gym? You've got all the best exercises in there except maybe the 'sit and wait' ;P .

sit and wait? What is that - like a wall sit (aka cheerleader punishment I mean correction and encouragement for not paying attention, more effective than extra laps )

Oh yeah, time at the gym today was 36 minutes - not the light weights mean I just add weight to the bar and go on to the next set. No rest time needed. When it gets heavier it will take longer, but never more than an hour.

My days of 4 hour weight workouts are so over. Even though I did add 33lbs using that approach in only 5 months.

[ajarvis]

36 min, that's the way to do it

[JMike]

The sit and wait is one of the trickier exercises. Basically you find a flat bench and sit on it. Then you do absolutley nothing. The second part is the hardest and requires no exercise whatsoever; its called the wait. :P