a_welch503 WORKOUT JOURNAL

I'd like to toss my hat into the compliment ring regarding your pull-up performance. Have you noticed that after doing weighted pull-ups, that it seems like you're flying to the moon when resuming with bodyweight pull-ups?

[.V.]

Originally Posted by pierini

Have you noticed that after doing weighted pull-ups, that it seems like you're flying to the moon when resuming with bodyweight pull-ups?

Yeah - I always hit my head on the ceiling on the first one - I only plan to pull my chest to the bar, but go a little far. I think by next time, I will have my timing a little better. Good thing I don't do them fast, the head on the ceiling thing would hurt then. I don't feel compliments are deserved at this point - yet, you guys are all too kind to say these things. This is encouraging to help work harder though. Now if these damn legs will just cooperate. I'm going to eat a bulking breakfast tomorrow instead of my cutting food. I am hoping that if I eat this way on leg day, it might help them to do a little better. I tried eating more bulking foods a while back, but being carb intolerant, I sounded like larry the cable guy with the walking farts - and sometimes mr hankey was unkind. I think that one day out of 7 won't be quite as damaging to my digestive system. It is at least worth a try anyway.

[abarlament]

Lol... the walking farts

[.V.]

02-09-2005

Legs

Squats.............170x3x6
SLDL...............180x3x6
Calf Raises.......250x3x15
Leg Extensions.....125x3x6
Leg Curls...........60x3x4

Better leg workout today - at least moving in the right direction. I plan to go up in weight on squat, sldl, and leg extensions next time.

The leg curls, I was supposed to get 5 reps on each set and almost made it, but hit failure just before finishing the movement on each attempt for the 5th rep - so I will try for 5 agian next time.

Skipped cardio today - Rained too hard to get out to the lake and my left arm was totally useless after my copaxone injection most of the day so the cardioglide was not an option. It was better tonight, but I had to teach a class at the local college for the fire departments and rescue squad. Maybe a day off from cardio won't hurt this being leg day and all. I will have to just get an earlier start tomorrow. I also think that I'm going to start taking my copaxone at night instead of in the morning after the workout. The injection site reactions are getting worse as my %BF gets lower - if I take it at night, it won't interfere with the rest of the day's activities.

[gcs118]

It's great to see those numbers climbing back up.

[.V.]

02-10-2005

Arms

BB Curls...................115x3x6
Skull Crushers..............95x3x6
Preacher Curls.........70x1x6, 2x5
Cable Pressdown.............85x3x6

Cardio: Cardioglide - 1800 reps/26 minutes. Walk - 5 miles.

Go up in weight in BB curls, Skull Crushers, and Cable Pressdown next time. Work on reps in Preacher Curls next time. Worked to failure each set of preachers, could not quite get #6 on the last two sets.

Did not time the walk - it was too cold to worry about it - just concentrated on moving one foot then the other as quickly as possible. It would have been a really pretty walk looking at all the snow falling through the woods and on the lake - if the COLD wind hadn't been blowing so hard.

Tomorrow I work - so it will be a day off without any workout.

[.V.]

02-12-2004

Shoulders

Mil Press.............100x3x6
Upright Row...........115x3x6
DB Mil Press...........40x3x5
Rear Shrugs......220x1x5, 2x4
Front Shrugs.....220x1x5, 2x4

Pretty good today. Improved a little on everyting. More imprvement than expected on upright row - increase weight next time. Less than hoped for on DB mil press - keep working on reps next time. A little better than planned for on shrugs - keep working on reps.

No cardio today - at cardio time had a very sick kid and was sitting in the doctor's office with her. She has the flu - the doc gave the whole family tamiflu - said we would all have it if we don't already. I hope I'm just getting achy and sore from the workout, I can't afford to be sick tomorrow - it is back day and I have a lot of cardio to do too.

[gcs118]

Nice work : I can't wait to see you upright rowing 135 lbs. That'll be sweet.

[.V.]

I was gonna be happy for a while at least with 120. 135 - now THAT is a ways off. Maybe by then I'll have some traps instead of these little things that I have now.

[Klinger]

Excellent pressing. It hasn't taken you long at all to round right back into form. Great dedication, welch.

[.V.]

02-13-2005

Back:
CDL.......................240x3x6
BOR.......................160x3x4
Pull Ups..........BW+40 x 5, 6, 5
Pull Ups............BW 16, 12, 11

Cardio:
Cardioglide.....33 minutes
Walk...............5 miles

Go to 250 on CDL next time and work on reps for BOR. Made only a slight improvement in weighted pullups - got to work on reps next time. I lost a little in bw pull ups - I'll keep at it with them though. It is hopefully only 3 more workouts till I'm back to my old weights/reps on everything except legs - they are still a little weak. After those 3 workouts, I'm supposed to take a week off - I don't know if I will or not - I don't want to get behind again. I guess I'll just call this time around my max ot recovery cycle.

[gcs118]

I'll trade you some of my leg strength for some of your pull up and bicep strength. What do you say

[.V.]

Hey gcs - sure it wouldn't take much of yours to do it. I'm amazed at how you guys can squat what you do. I love to squat - I'm convinced that squads, deads, and bench could probably replace everything else in a bind - where time was a problem. I just stink at it.

[abarlament]

I'd add a press to that list and you got a pretty good workout regimen. Hey a_welch, how long has it taken you to build up to a +40 pullup for reps? How many were you doing before you added weight?

[Lift2Live]

Wow, I agree with gcs. I would love to do more than one pullup at BW, even more so with added weight! I'll borrow some of that muskle after heem... lol :