a_welch503 WORKOUT JOURNAL

[.V.]

HSST
WEEK 5, DAY 1
Somehow managed to forget to post week 4 day 3 (medium)
oh well, here is today's.

HEAVY
5X5

08-17-2007

Squat......80, 90, 105, 120, 135
Row........80, 90, 105, 120, 135
Bench.....90, 105, 120, 135, 155
Dead.....105, 120, 135, 155, 175
OHP...........50, 55, 65, 75, 85
Cable Crunch.............85x3x10
Curl..........50, 55, 65, 75, 85
Crusher.......50, 55, 65, 75, 85

Everything was a struggle today. I have reached my 5RM for this training cycle on all lifts, that's for certain. The changes in form and newfound weakness are making things much more difficult, but hopefully the form changes will help me continue to slowly improve without injury. We shall see.

The form is not yet perfect, but better than a month ago. I took some new videos today and tonight will post them up for evaluation and probably a bit of laughter too.

[.V.]

Squat.......80, 90, 105, 105
Row.........80, 90, 105, 105
Bench......90, 105, 120, 120
Dead......105, 120, 135, 135
OHP...........50, 55, 65, 65
Cable Crunch.........85x3x10
Curl..........50, 55, 65, 65
Crusher.......50, 55, 65, 65

Damn, my legs are nearly intolerable. I should probably go see the doc next week but think I've probably waited too late this time. Oh well, I'll get used to this and go early next attack.

In spite of my legs, I still had a hell of a bag workout today. Mostly just hands and elbows, some knees and low kicks but they were somewhat ineffective.

The new diet plan may actually be working after all. I seem to have found out how to optimize the anabolic effect of insulin on workout days and stay right on the edge of ketosis without actually dropping into it the rest of the time. Yeah, there will be some fat gains and on some days I'm holding about 12lbs of water but so far, so good. I'm moving into the next phase of the experiment on Monday. Considering that I do sometimes have reactive hypoglycemia, I may never be back...but to be safe I'm going to try to have a nurse on standby with some sugar and protein. Or at least an EMT who outweighs me by a good 100lbs to force it down.

If I never come back...don't try this at home because it didn't work.


Gotta go, I'm hungry and need to eat. (haven't said that in a while).

[.V.]

HSST
WEEK 5, DAY 3

Medium
4x5 + 1x3

08-27-2007

Squat......80, 90, 105, 120, 140
Row........80, 90, 105, 120, 140
Bench.....90, 105, 120, 135, 160
Dead.....105, 120, 135, 155, 180
OHP...........50, 55, 65, 75, 90
Cable Crunch.............85x3x10
Curl..........50, 55, 65, 75, 90
Crusher.......50, 55, 65, 75, 90

Legs are a little more cooperative today. Got my planned increases, now to see if I can maintain them next time when I go for a full 5x5 with my new "heavy". Belting for the last set now though.

Got to get my elbow checked soon. Skullcrushers and bench press (now that my grip is so much closer) is killing my left elbow. I think it's just because I've been forgetting to take my glucosamine but will make sure.

[.V.]

Legs tired, total fatigue, another sleepless night, busy shift, and too much coffee. Legs weigh 700lbs each. No lifting today, had to skip it.

No water either, gotta call the plumber.

Will workout tomorrow I guess.

[Sophie]

Originally Posted by a_welch503

Legs tired, total fatigue, another sleepless night, busy shift, and too much coffee. Legs weigh 700lbs each. No lifting today, had to skip it.

No water either, gotta call the plumber.

Will workout tomorrow I guess.

sounds misrable. hope you get some sleep.

[.V.]

08-31-2007
Extra workout (light one) Not officially starting week six today.

Squat......85, 95, 110, 110
Dead.....110, 125, 140, 140
Bench.....95, 110, 125, 125
Row........85, 95, 110, 110
OHP..........55, 60, 70, 70

When I reached the third set of squats It became painfully obvious that 3 days of not eating, not sleeping, and generally not doing what is good for me has taken a toll...again. So I just did an extra light day instead of the planned 5x5 heavy day.

I did get some good sleep last night though.

I'll be skipping the "beach muscles" for the next few weeks. My left elbow and right shoulder need a break. So for a while, it's going to just be the basic lifts for me with some OHP and abs thrown in for good measure.

[seraph]

sounds like a smart decision andy, and at least you're doing something rather than nothing, don't let down time get the best of you

[.V.]

09-04-2007

HSST day whatever/whenever...getting back on track.

Medium, getting ready for my missed heavy day.

4x5 + 1x3

Squat......85, 95, 110, 125, 145
Row........85, 95, 110, 125, 145
Dead.....110, 125, 140, 160, 185
Bench.....95, 110, 125, 140, 165
OHP...........55, 60, 70, 80, 95
Cable Crunch..............90x3x8

Another 4 days of not sleeping. Buzzed on double shot espresso at the rate of 3-4/hour. Had lives to save, things to do, and people to see. Crashed last night and slept a whole 4 hours. This morning I felt totally refreshed and ready to go. I'm looking kind of old now but feel ok. One of the ER nurses asked me when I'm actually going to sleep. I told her I'll sleep when I'm dead.

Decent workout today. Really felt the rows in all the right places. The squats were kind of hard but I'll get today's weight for 5 next workout as planned. My legs are feeling a little better today than they have for months and if they keep cooperating with my plans squatting should get a little better for me.

[.V.]

Well this sucks.

I rearranged my workout schedule for the week because of volleyball games and a cookout/birthday party I was going to attend.

Instead of lifting yesterday and tomorrow I was to lift today and again 3 days from today. But nooooo. When I awakened this morning I turned the wrong way getting off the couch and something went wrong in my upper back. Can't lift today at all. Tomorrow will be a tight schedule because I'm taking half the volleyball team and will be driving about 3 hours. May be able to get it tomorrow evening instead of the cookout though.

Hey, WTF...at least I slept.

[.V.]

Dammit, another unwanted day off. The place in my back has worsened instead of gotten better. Since I have to work tomorrow I thought resting it another day (does 3 hours of driving the dragon's tail in an SUV and dodging the motorcycles count as rest?).

I did get the perfect pic of my little one slamming the winning ball in her volleyball game today though. Then a nap. Then some food. Day after tomorrow I hope to return to lifting fully rested, fully fed, and fully ready to kick some ass in the gym.

[.V.]

Well, bad news.

Even more unwanted time off is in my future.

The elbow pain I've been having has been identified. Apparently the pronator teres and the tricep have both been pulled from the attachment points. Not totally torn obviously, but pulled loose with small tears in both.

Stopping direct arm work apparently was a good idea, but I've also been told I should probably not bench for a while either. If I do bench, my grip will have to be wide instead of the close grip I've been using lately.

I asked her how long to heal, she said at least 8 weeks, possibly longer. Because of the kind of work I do, she's leaning towards longer. Also because I'm unlikely to stop working out beyond the time that the pain stops, longer still. She said it will still heal if I don't go too heavy and don't do skullcrushers while healing, but it will take much longer.

damndamndamndamndamndamndamndamndamndamndamndamn

Other orders: Stop forgetting glucosamine. Use minmal ibuprofin because it will mask pain allowing me to worsen the injury. Keep eating as much as I can even while off. Use an elbow sleeve then some ice when I don't follow her instructions and workout anyway (yeah, she knows and loves me). When I do get to start over, my current week 6 numbers will be my new week 4 numbers and I start the 5x5 over...back at the bottome yet again. Start sleeping. Stop hanging out with people half my age because it's leading to too many late nights and activities that my elderly joints and muscles (her words not mine) can't handle or recover from without enough sleep.

Darn Andy, when it rains in pours! I feel for you.

Work around your ouchies. Many moons ago I hurt my left hand bad to the point that I accepted it was going to hurt forever. I really worked my left side in my MA training and I'm grateful today as I feel very comfortable working my left side.

I know you know that but I still wanted to share it. Hang in there. This is but a little hiccup in your lifelong fitness journey.

[.V.]

Thanks P. I'll be resting it for a couple of more days anyway. Mostly because of my upper back...remember the slip in the lake while doing the rescue last week? Still hurts.

[BigJohn51]

So sorry about your injury, hope you heal quickly.

[.V.]

10 days completely off. Lighter workouts for the week prior to the 10 days off. I think I should be able to reset and restart Day after tomorrow.

Back to the little girl weights.