a_welch503 WORKOUT JOURNAL

[.V.]

OH, no none of that in my gym. Because I bought my own stuff and put it in a 12x20 metal building in my back yard. No waiting and no whining...If I drop something (not that it will happen with these light weights...no one to care.

[.V.]

mistake on last workout posted. That was week 2 day 1

08-05-2007
HSST
Week 2, day 2
light

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

[.V.]

08-07-2007
HSST
Week 2, day 3
Heavy

Squat......70, 80, 90, 105, 125
Row........70, 80, 90, 105, 125
Bench.....85, 95, 110, 125, 145
Dead......95, 110 125, 140, 165
OHP..........50, 55, 60, 65, 75
Cable Crunch............80x3x10
Curl.........50, 55, 60, 65, 75
Crusher......50, 55, 60, 65, 75

Rough day. The last 3 days have been pretty emo for me. I lovely mix of sadness, depression, and rage. I did manage to turn it into intensity in the gym because this takes my mind off of things for the 1/2 hour I'm in there.

The time on the bag was pretty useful too.

A new twist started yesterday morning. New onset of new stinging in my feet and legs, with accompanying increase in leg weakness in the right leg. The weights felt pretty heavy today but I still got my little 5lb increase for the week on everything.

[Sophie]

hope your "emo" phase has passed and things are going better now.

Hi Andy,

I've been closely following your weight progression and believe it is a good one and safe progression. It has influenced the progression I am following now that I am, again, trying to do front squats.

Guess it is time for me to add you to my prayer intentions when my wife and I pray the Rosary in the evening.

Thank God for heavy bags.

Have a great day!

[.V.]

Originally Posted by pierini

Guess it is time for me to add you to my prayer intentions when my wife and I pray the Rosary in the evening.

Thank God for heavy bags.

Have a great day!

Thanks P. I don't think he appreciated my thoughts while on the bag...but it doesn't really matter since he doesn't like me anymore. Great stress reliever though.

Yeah, I'm pretty much over the "heavy, heavy, heavy, then go heavier" thing. All it did for me was to get me hurt. As long as I can remain injury free, improve my form, and get a little stronger or at least stave off weakness I'm gonna be happy with that.

And Sophie, it never really passes. However, I did throw a peace and comfort charm for my daughters and I think it helped me as much or more than it helped them.

[.V.]

08-09-2007
HSST
WEEK 3, DAY 1
HEAVY
(a bit confused last week. it's heavy, light, medium)
Heavy is 5x5, light is 4x5, medium is 4x5 then 1x3...there, now I've got that straight.

Squat......70, 80, 90, 105, 125
Row........70, 80, 90, 105, 125
Bench.....85, 95, 110, 125, 145
Dead......95, 110 125, 140, 165
OHP..........50, 55, 60, 65, 75
Cable Crunch.............85x3x8
Curl.........50, 55, 60, 65, 75
Crusher......50, 55, 60, 65, 75

Note: IDK if I've mentioned it before; curls, crushers, and crunches are a giant set.

Hot today. Temp 99 degrees outside, heat index 110. IDK what it was in the gym, which is a metal building with weights in it, one window and one door, no AC or fans.

Almost had syncope on deadlifts when locking my knees out at the top. Glad it didn't happen while squatting.

Legs have been tingling and getting more numb & stingy for a week. Very heavy today. Each one feels like it weighs 600lbs. The weakness is only percieved though not real because I got my rep/weight increase. With my new bench grip and squat stance, I'm very close to my 5RM. Not supposed. to be there for another week though. Maybe it's just the heat.

Oh well, it was a good workout and I felt everything where I'm supposed to be feeling it. I did meet today's goals too. So all is good enough.

I don't know if I've got enough in me for a bag workout or not though. We shall see tonight.

EDIT: just noticed someting. I got way to hot. I'm sitting in the house and no AC has been on today...starting to shiver. Time for a warm shower to stop that.

[EliteLift]

i like the workouts welch. that whole AC things gotta suck. if my gym didn't have an AC im pretty sure it would go under lol

[.V.]

Originally Posted by EliteLift

i like the workouts welch. that whole AC things gotta suck. if my gym didn't have an AC im pretty sure it would go under lol

meh, heat and AC are for weak people. No electricity either. It's a metal building behind my house.

[EliteLift]

ah..i guess i'm a weak one then lol. i was once doing track for pre season training with my gymnastics team and blew a blood vessle in my eye due to the heat i was running in. sinse then i usualy try not to over exert myself in hot weather. thats cool that you have your own gym though. im still working on that one.

[.V.]

Originally Posted by EliteLift

ah..i guess i'm a weak one then lol. i was once doing track for pre season training with my gymnastics team and blew a blood vessle in my eye due to the heat i was running in. sinse then i usualy try not to over exert myself in hot weather. thats cool that you have your own gym though. im still working on that one.

If I wasn't so lazy and cheap I'd run some electric out there but am always going to do it tomorrow. I've been waiting on tomorrow for two or three years now. The gym at home...that's just one of the advantages to being older. We want new toys, we go get them. We don't have the money, the bank gets them for us.

[.V.]

08-11-2007

HSST - light
4x5

Squat.......75, 85, 95, 95
Row.........75, 85, 95, 95
Bench.....85, 95, 110, 110
Dead......95, 110 125, 125
OHP.........55, 60, 65, 65
Cable Crunch........85x3x8
Curl........55, 60, 65, 65
Crusher.....55, 60, 65, 65

So thankful for a light day. Legs are still giving me fits and the twitching in my right arm is getting worse. No cardio yesterday. Had plans to take my little one and her friends skating last night, thought I might need my energy to keep track of them. I thought right.

[.V.]

HSST
WEEK 3, DAY 3
MEDIUM

4x5 + 1x3

Squat......75, 85, 95, 110, 130
Row........75, 85, 95, 110, 130
Bench.....85, 95, 110, 125, 150
Dead......95, 110 125, 145, 170
OHP..........55, 60, 65, 70, 80
Cable Crunch.............85x3x8
Curl.........55, 60, 65, 70, 80
Crusher......55, 60, 65, 70, 80

The extra two days off did me some good I think. In spite of the twitching right arm and heavy, numb, stinging legs today's workout went very well.

The time off was for my little one, not me. She needed a couple of days out with Dad so I took her to spend a day out of town then a day on the lake. True happiness = the smile on an 11 year old's face when she's under the wheel of a 150HP Ranger boat. A stupid amount of power, under control of a child...and a so called adult dumb enough to ride with her:.

[.V.]

HSST
WEEK 4, DAY 1

HEAVY
5X5

08-17-2007

Squat......75, 85, 95, 110, 130
Row........75, 85, 95, 110, 130
Bench.....85, 95, 110, 125, 150
Dead......95, 110 125, 145, 170
OHP..........55, 60, 65, 70, 80
Cable Crunch.............85x3x8
Curl.........55, 60, 65, 70, 85
Crusher......55, 60, 65, 70, 85

My legs have turned completely to **** now. So has my right arm. This workout about did me in. Not able to even post it yesterday. Thefolks at SABA are gonna be mad because I was a no-show at the work site today. Building a new mountain bike trail and I could barely get out of bed today. Oh well, they'll get over it and the tril will eventually get done.

[.V.]

08-19-2007

HSST
week 4, Day 2
light



Squat.......80, 90, 100, 100
Row.........80, 90, 100, 100
Bench......85, 100, 115, 115
Dead......100, 115, 130, 130
OHP...........50, 55, 60, 60
Cable Crunch..........85x3x9
Curl..........50, 55, 60, 60
Crusher.......50, 55, 60, 60

Ahhh, a light day. A nice rest. I don't think my legs could have handled a heavy one today.