a_welch503 WORKOUT JOURNAL

[.V.]

Yes they do have sugar alcohols in them. Supposedly they don't have that much of an insulin effect and don't count like actual sugar does if you are counting your dietary content. I did use them for between meal snacks during my weight loss - and they were pretty helpful.

I was out and guessing - I looked at the ingredients on one at the store - they also have splenda. Not enough to make them taste good though.

[.V.]

03-10-2005

Arms
BB Curl...................125x3x4
Preacher Curl...........75x 3,2,2
........................70x 4,3,4
Skull Crusher..........105x 6,5,4
Cable Pressdown............95x3x6
DB curls...................40x3x6

Cardio
Run/walk..................4 miles
Not enough left in me to do cardioglide, legs couldn't go another step or push those pedals.

Diet
M1........Chicken breast, 2 whole eggs, 1/2c oatmeal, coffee
M2........20g protein shake, 40g dextrose
M3........Chicken breast, salad
M4........1 can chicken
M5........Catfish, salad (I sure do hate fish - it might be better if it was batter fried and dipped in butter sauce)
Water....4 liters so far today

Comments
Lifting - Went backwards on preacher curls today. This is the 9th week doing them and I've gone nowhere. Switching back to DB curls - as much as I hate working with DBs, there is no question that they are effective. Some improvements on the other work.

Cardio - Didn't go well today. The running hurt more than ever calf spasms, foot spasms, right side pain more than before - takes longer to stop so I can run again. I must be doing something wrong. There are some runners coming out now - I may ask one of them to give me some pointers, the problem may be with the way I run. I'm going to give it another week to see if I can improve - then I'm going to the doctor to see what is wrong in that side - it hurts where the liver is at - but only when I try to run. If it doesn't work out, I can just go back to fast walking - that doesn't cause any pain.

Man I wish I had something to offer you with regard to the running but I am dumbfounded for a suggestion. I'd would alternate between running then walking. Assuming it is nothing serious, you may just need more time getting in the running groove.

Everytime I run and it hurts and I want to quit I go through a 3 part question session. First question I ask is "do my legs hurt and that's why I want to quit". Second question I ask is "do my lungs hurt and that's why I want to quit". Third question I ask is "is it just my mind and that's why I want to quit". Most of the time it is my mind, but yours may be something else.

Keep us posted.

[Cort]

Its been said before, but you've got some freakish curls man.

[.V.]

Originally Posted by Cort

Its been said before, but you've got some freakish curls man.

I wouldn't say freakish, but thanks - at least something works.

[.V.]

perinni, the lungs don't hurt at all - it is just the calves and the right side. The right side is expected I guess, that just goes from lack of conditioning -- I hope. I think it will get better. It is just odd that when I was running last year I was built up from only about 25 yards to over 1/2 mile in less than a month - out of breath was the only thing that held me back.

It may be the leg workouts too - since they have been giving me trouble for the last months and I've been pushing them pretty hard to recover lost strength and keep what I've got. All I know is to just keep trying, or just take the neruologist's advice from sept '03 - pick out a nice wheelchair. Nope, didn't take it then - not gonna do it now - keep trying it is. As long as the running isn't damaging something internal - I'll know in a couple of weeks.

[abarlament]

Hmm, didn't know it was the 20th already.

[.V.]

Originally Posted by abarlament

Hmm, didn't know it was the 20th already.

oops.

fifteencharacters.

[.V.]

03-12-2005

Shoulders
Mil Press........105x3x4
Upright Row......125x3x6
DB Mil Press......45x3x4
Rear Shrugs......235x3x4
Front Shrugs.....235x3x4

Cardio - none

Diet
M1.....Chicken Breast, Salad
M2.....Kellogs Tiger Power Cereal/milk, 1 large pear
M3.....20g protien shake, 40g dextrose
M4.....Chicken taco salad (chicken breast, lettuce, tomato, cheese, salsa)
Water..5 liters so far today.
Will have a latte tonight while I relax before bed.
(hopefully things will slow down and I'll sleep tonight)

Comments
24 hour shift yesterday - no sleep - on call today - kept getting called in. Didn't eat a bite until 12:00. Couldn't even start workout until 5pm. Got interrupted right before shrugs to go out for another call - made it home at 8pm and finished lifting. In spite of this - I met each goal and made some improvement on each lift. I didn't get to do cardio - it was just too busy today and I had to choose one - I chose to lift, imagine that. Tomorrow is off from work so I should be able to get both workouts in lifting and cardio. All I have to do is some auto repair and deliver some Girl Scout cookies to a town 50 miles away. The last of the temptations calling my name will be gone.

Note - diet yesterday was perfect for me - 2 eggs, 3 chicken breasts, 2 salads (all the veggies on them - like always) - no protein or dextrose supps because of no workouts. I think I'm on the right track here with diet (I hope so anyway) - of sticking to the basic plan which was my ketogenic diet for the last 1.5 years - with more chicken and less beef. The difference is my protein supplements and my dextrose - this should be enough to keep me out of ketosis and let me bulk a little. I may have to add more chicken or protein shakes if I end up needing more calories. I just don't know yet.

One really cool thing happened to me yesterday. I had to go over to the HS because of my 15 y/o daughter had beat the sh**t out of a boy who had been harrassing her for a couple of weeks (I'm glad I taught them to defend themselves since they were little). Yes - I told her she did the right thing - he shouldn't have put a hand on her to start with (and so did most of the school officials - except the ones in charge). But anyway - while I was there, one of the kids from the wrestling team was asking me about diet and weight training advice. I of course am only a beginner and didn't have anything real to give - I did mention MAX OT - the balance between BB and PL that it seems to have. One of the coaches invited me to come talk to the health classes about diet, nutrition, and exercise - some real life experience - instead of the stuff coming from the books and an overweight, beer bellied coach. Apparently I have been used as an example in the weight room what a difference the right balance of lifting, cardio, and eating can make in a person. It was pretty cool - even though this kid had traps and thighs that made me look like pee wee herman - I've got him beat on arms though.

[abarlament]

Loved the story about the HS, that's awesome! You mentioned you had abs, care to post a picture? Your diet looks splendid.

[.V.]

Don't have any new ones right now - going to get some in may - got a little more growin' to do first. They are not really shredded abs like on Todd's pics - but they are there. Diet wasn't too bad - just out of order and at the wrong times. But, I had to get it when I could today.

[Klinger]

Pretty flattering stuff to be an example, huh? Reminds you how far you've come since your out-of-shape days.

125-pound uprights? Man, that's some serious weight. Keep that up and your traps will be as big as that kid's in no time.

[.V.]

Well, it is better than being the "before" guy. You know the one that they say - if you don't eat right and exercise - you will end up like him.

[.V.]

03-13-2005

Back
CDL........260x4,5,4
BOR........175x3x4
P/U+W......45x3x6
P/U BW.....20,19,16

Cardio.....skipped today, once agian - no time.

Diet
M1.........Chicken breast, 3 whole eggs, oatmeal
M2.........20g protein shake, 40g dextrose
M3.........Chicken breast, salad (lettuce, tomato, eggs, cheese)
M4.........Chicken breast, salad(lettuce, tomato)
Water......3 or 4 liters water

Totals for the day:
Pro........175g
Carb.......125g
Fat........31g
Cal........1569

Comments
Lifting was not the best - but ok. Made some improvement on everything. CDL was only a 1 rep increase. It will get better. This weight feels really heavy - it makes my legs wiggly. I think the 10 lb increases every 3rd workout have ended for now - I've just about hit all my legs can handle for now and I won't risk them buckling and causing a back injury. If I have to use the same weight 4 or 5 times before getting enough reps to increase, then thats what I'll do. P/U+W - I got all the reps I planned on, but it didn't feel strong enough - so I'm repeating it again next time. BOR - weight increase went well, I'll work on reps now.

Spent too much time working on my truck today - darn head gasket. So I ran out of time and didn't get to go do cardio. It's fixed now, I'm off tomorrow, so cardio - here I come. I hope these last three days off from cardio and running attempts are a good rest which will be helpful for my legs. Although - it's probably not good for the endurance I'm trying to build.

I don't know how eating as much as I do could possibly be this little calories. I feel as if all I'm doing is eating. I have to wonder, is this enough to bulk on? Is it enough to make me fat again? If I increase calories more, will it be too much? These are all things that I will have to figure out.

[gcs118]

What kind of truck you got? Classic/restored or just a regular Ranger or Silverado or something?