a_welch503 WORKOUT JOURNAL

[.V.]

Hey ablarament, I'm trying to keep strong. I went with the PPK - .380. They are kind of small - not like my rugers, but more carry-albe. When I was fat, the full sized ruger fit nicely - now it just sticks out way too far. How many? Not enough, just all I can afford. I guess there are enough for proper home defense, hunting, and just fun plinking purposes. There are other things that have to come first. My partner from work came over today and we had a little fun - but only had 1,000 rounds on hand for practice. I don't like to use up my hydrashocks for practice - cost too much. Now I have to go shopping. I hope to get a new weatherby .30-.06 before next deer season, but there are weights to be bought and things like that which need to come first.

[.V.]

02-04-2005

Arms

BB Curls..........115x3x4
Skull Crushers.....95x3x4
Preacher Curls.....65x3x6
Cable Pressdown....85x3x5

Arms are coming back nicely. Not quite there yet, but getting closer I wish the legs would do the same. No workout at all yesterday - got busy at work. I feel good about today's workout - especially since all I had to eat all day before the 5:30pm workout was a couple of protein bars. I was busy all day and didn't get to it until late and had no time for cardio. I'll have to get an earlier start tomorrow, I need to finish up before time to go look at the new house. Now that I've lifted and eaten two low carb subway wraps I'm a happy, but tired person. Now I'm going to enjoy my friday night low carb chocolate milkshake - maybe two (as soon as my wife makes them, I'm too tired).

[gcs118]

How do you do it? lol 115 lbs curling for reps is nuts. You can hit 135 lb BB curl can't you? I'm still using small plates, 10s and 5s Great workout man.

[.V.]

Yeah, but look at your squats and deads. My arms are my only good part. And they aren't very big yet. But, hope springs eternal.

[gcs118]

I'm sure if you'd just eat a bit more your arms could explode. You've got some bragging rights when it comes to your BB curls; I don't have much to brag about for my squats or deads. And I'm sure your lifts will get to be pretty high, you put so much effort into it man. Lifting is all about patience.

[abarlament]

How much did you buy your PPK for? My bud here told me good pistols cost more than good rifles when we were shooting our buddies AR 33.

[.V.]

It's embarassing to say. We'll just leave it that a friend was really strapped and when he heard I was heading to the gun store to buy one, he asked me to "steal" his. I gave him a little more than he asked for and still feel like I stole it. A new one runs about 750 around here right now.

[SurfinAmy]

uh oh...gun toting weightlifters....
what a combo....

-Amy

[.V.]

02-05-2005

Shoulders

Mil Press.......95x3x6
Upright Row....115x3x4
DB Mil Press....40x3x4
Rear Shrugs....210x3x6
Front Shrugs...210x3x6

Cardio - 1800 reps on cardio-glide in 26 minutes.

Good Shoulder workout today. I'm finally ready to go up a little on the shrugs. I went up on the BB Mil press today and was able to get 3x6 so I will increase the weight a little again next time on these too.

One of my daughter's friends had a birthday party at funworld today so it put me a little late getting cardio by the time we got home. So instead of putting in the miles I had planned, I borrowed a page from the max ot cardio plan. Go all out for 16 minutes - no pacing yourself. Instead I set a rep goal on the cardio glide of 1800 reps. I went all out for this and did it in 26 minutes. I find that by gaving a rep goal, when I'm worn out instead of pacing, I will speed up even more to get through it. I may start doing this more often before I hit the trip around the lake. When I was done I came in and my family was like "you're all wet and stinky - go change before you cook supper". That means it was a good cardio session.

[gcs118]

Originally Posted by a_welch503

Good Shoulder workout today.

I'd say! Way to pound that stuff out.

[Klinger]

Man, I can't believe you can upright 115 pounds. That's pretty serious trap strength.

[.V.]

02-06-2005

Back

Today was good - I slept a good full night last night - even slept late this morning.

CDL..................240x3x4
BOR..................150x3x6
Pull Ups.........BW+40x3x5
Pull Ups........BW 20, 15, 9 to failure each set.

Cardio - 6 miles - Only ran 1/4 mile of it. But walked 5 3/4 miles pretty fast (10 minutes each).

Increase weight on CDL and BOR next time. Work on more reps for weighted pull ups next time.

[Firehawk]

Originally Posted by Klinger

Man, I can't believe you can upright 115 pounds. That's pretty serious trap strength.

I agree, u a freak man lol

I can't run but a 1/4 mile either,don't feel bad LMAO. I don't really care though .

[abarlament]

OUTSTANDING pullups! That's freakish, you are very good at pullups.

[.V.]

Hey guys, thanks. I guess this is the only place where being called a freak is a compliment. I only wish it was true - but thanks anyway.

02-08-2005

Chest
Flat Bench..........150x3x4
Incline Bench......130x3x5
Decline Bench.....130x3x6

Very pleased with today's chest workout. I was scheduled for 145 but got 150 for 3 sets of 6. Inclines are now at about the right weight time to work on getting another rep for each set. I will increase declines weight next time.

Abs
Incline Leg Raises.......3x20
Decline Crunch..........3x20

Pretty good abs today - not quite as whomped as last time. I will repeat 3x20 next time then increase the reps after that

Cardio - rode cardioglide for 1800 reps - took 27 minutes. Walked 5 miles in 50 minutes.

New PR - made it from the parking lot, across the dam, and up that hill - at the ridge looking down into the first campground in 9 minutes 57 seconds. This is 1 minute 3 seconds faster than my best time even when I could run the whole thing. Why the hell can I walk faster than I can run - it is still fun to pass the runners while I am walking.

Now if my legs would just cooperate with everything else - they were weak and felt like they weighed 600 lbs each all day. When this current attack is over - I hope they come back like everything else is.