a_welch503 WORKOUT JOURNAL - Page 4

**kungfu74** · 04-Jul-04, 04:18 PM

Quote:

Originally Posted by a_welch503

Squats 4x8 - 132 lb. Too easy. Must buy more weight today.

Deadlifts 4x8 - 132 lb. See above.

Glad to see you have outgrown your current weight set! that's definate progress there!

**.V.** · 05-Jul-04, 09:49 AM

07-04-2004 workout:

Military press 2x8 then 2x7 - 75.2 lb. Upright row 4x6 - 81.2 lb. Bench press 3x6 then 1x8 110. Shrugs 4x8 front then 4x8 back - 132 lb. Push ups - 4x20.

Almost have my strength back on the left arm. The CNS has not really returned, but The muscle has improved enough to almost make up for it. When the CNS gets well, I will probably have to play catch up with the right side...I hope. I am almost ready to increase on the Mil press...one more workout with the current weight. Same with the bench press. I need to increase with the shrugs next time.

I did not get my new weights yesterday, the materials to repair the pool took all the money I had saved for weights. Maybe I can bum enough for a couple of 25's off of my wife if I do a good enough job on the pool.

I will get an extra workout today, carrying one ton of sand - two five gallon buckets at a time. Then lifting each one over my head onto the deck to get it to the pool...good excuse as any to skip cardio today.

**.V.** · 05-Jul-04, 10:28 PM

7-5-2004

Today's workout:

Standing BB Curls 2x6 then 2x8 - 75.2 lb. Skull Crushers 1x6 then 3x8 - 65.2 lb. DB curls 4x6 32 lb. One arm Tricep extensions 4x6 20 lb. Weighted crunches 4x6 - 32 lb. Leg Raises 4x20.

I plan to do 4x8 on the BB curls and 4x8 on the skull crushers next time. After the sand for the pool, I just could not do any more today. I noticed no one volunteered to carry sand with me today. I have to confess, I fell off of the controlled carbohydrate wagon over the 4th. I had watermelon on the 4th and on the 5th. I hope I don't get back to the sugar/starch cravings after this. Thanksgiving and Christmas were easy, Birthdays - No problem, But Independance day without watermelon, that would just be un-American. I guess I'll just eat an extra steak tomorrow to make up for it. I think I have eaten at least one whole cow since I started this in October.

SurfinAmy · 07-Jul-04, 09:30 AM

Quote:

Originally Posted by a_welch503

I noticed no one volunteered to carry sand with me today.
I have to confess, I fell off of the controlled carbohydrate wagon...I had watermelon on the 4th and on the 5th. I hope I don't get back to the sugar/starch cravings after this.

ha, ha, ha, should have told your wife its a good workout carrying sand!!!

I don't think eating watermelon is any big deal, I chow that stuff down all summer long.......
-Amy

**.V.** · 08-Jul-04, 12:01 PM

workout from 7-7-2004

Today I put together the powerhouse home gym the family wanted. My 8 year old is the only one to use it so far. I think it will be safer for her than free weights - which she has been using. I have not let her increase weight in spite of her beggin to because I was afraid of her getting hurt. I'm not sure, but I dont think little girls that young should be lifting heavy. She did about the same routine as me using the machine while I used free weights - She used about 1/2 her body weight for a 3x6 routine on legs and back. Instead of pull ups, she does lat pulldowns with half body weight. 3x6 of this is probably better than 1x1 of pull ups.

I did not get my extra plates yet, the machine and the pool repairs took too much money. I have 30 hours of OT at work. So on next payday, My weights come first. Enough waiting on everyone else's wants is enough.

Pull ups BW 5x6. Squats 4x8 - 132 lb. Deadlifts 4x8 - 132 lb. Calf raises 4x8 - 132 lb. Bent Over Row 4x6 - 106 lb.

I borrowed the Lat pull bar off of the machine and used it as a pull up bar instead of the 2x6 joist I have been using. Wider grip, harder pull, better back exercise I think.

**.V.** · 08-Jul-04, 09:02 PM

07-08-2004

Tonight's chest/shoulder workout:

Military press 4x8 - 75.2 lb. MADE IT!!! I can increase next time. Upright row 4x6 81.2 lb. Bench press 4x8 - 110 lb. MADE IT!!! next time - 116 lb. Shrugs 4x8 - 132 lb. front, 4x8 - 132 lb. - back. Butterflies 4x6 - 60 lb.

I applied Lady C's advice about intensity for my ab workout to my shrugs today since I am out of weight - EXTRA slow and held at the top and squeezed for a few extra seconds. (slow count to five). It really makes a difference.

I'm already REALLY SORE so thanks Jaster for telling me the right way to do shrugs and thanks Lady C for telling me about intensity.

SurfinAmy · 09-Jul-04, 09:00 AM

Quote:

Originally Posted by a_welch503

workout from 7-7-2004
II borrowed the Lat pull bar off of the machine and used it as a pull up bar instead of the 2x6 joist I have been using. Wider grip, harder pull, better back exercise I think.

Hey, what's up? I'm pretty sure I'm doing (attempting) pullups supersetted with the lat pull-downs tonight, I'll write down the weight amounts. The thing is that we're using the Crossbow for the lat pull-downs and not freeweights. Crossbow is kinda like the Bowflex, it has resistance rods, so the weights are higher than they would be with free weights.....

(Wish I had 30 hours of OT, could use the cash right about now......then again.....

)

-Amy

**.V.** · 09-Jul-04, 09:38 AM

Well, I'm off to do my cardio. I've been using the cardioglide kind of hit and miss for a little over a week now. I missed most of the month of June. My running and walking has really suffered, I haven't done that in almost a month. I'm going to hit the cardioglide then take my little girl for our run. I hope I make it. I'll make sure to leave the cell phone at home so I won't be able to call for a ride at the 2 mile point like I'm sure I'll be tempted to do.

**.V.** · 09-Jul-04, 10:34 PM

07-09-2004

Cardio in am: Cardioglide 25 min. Run 1/2 mile, walk 4 miles.

Weights in pm:

BB curls 4x8 - 75.2 lb. Skull crushers 4x8 - 65.2 lb. DB curls 4x6 right arm - 32 lb. 4x8 left arm 32 lb. Tricep extension 4x6 right - 20 lb. 4x8 left - 20 lb. Crunches 4x6 -32 lb. Leg raises 4x20. Tricep Pressdown 4x6 - 50 lb.

My right arm is ready to move on, but the left has not caught up yet, still having to spot it to do 32 lb. So I will try to work it harder with the spot doing 4x8 to help it catch up to the right. My shoulders are still whomped from yesterday's shrugs - The extra intensity really makes a difference.

**.V.** · 12-Jul-04, 10:58 AM

7-11-2004

Cardio - 25 min cardioglide

Weights - Pull ups 4x8 - bodyweight - moved grip wider to make it harder.
Squats 4x8 - 132 lb. Deadlifts 4x8 - 132 lb. Calf raises - 4x8 - 132 lb.
Bent over row 4x6 - 106 lb.

SurfinAmy · 12-Jul-04, 11:33 AM

[quote=a_welch503]7-11-2004

Pull ups 4x8 - bodyweight - moved grip wider to make it harder.
QUOTE]

kewl...didn't know a narrower grip would be easier.......

givin' it a go....
-Amy

**.V.** · 13-Jul-04, 01:04 PM

Amy, I didn't either, but I read somewhere here that wider was harder. And harder is better, So I tried it. It sure was more difficult and I am more sore...must have been right.

**.V.** · 13-Jul-04, 01:08 PM

07-12-2004

Chest/back

Military press 4x6 81.2 lb. Upright row 4x8 81.2 lb. Bench press 4x5 116 lb. Shrugs 4x8 front 4x8 back 132 lb. Butterflies 4x6 60 lb.

Finally back up to where I was on the Military press. I increased the upright row's reps, next time I increase the weight. The bench press increased by 6 pounds. Could not get 6 reps with any of the 4 sets - afraid to go for #6 because all I had for a spotter was an 8y/o who could run for help if in ended up on my neck. #5 was a S-L-O-W, shaky struggle.

**.V.** · 14-Jul-04, 01:06 AM

07-13-2004

Arms / Abs

BB curls 4x6 - 81.2 lb. Skull crushers 3x6, 1x5 71.2 lb. DB curls 4x6 right, 4x8 left - 32 lb. Tricep extension 4x6 right, 4x8 left - 20 lb. Tricep pressdowns 4x6 - 50 lb. Crunches 4x6 - 32 lb. Leg raises 4x25.
YEEEAAAHHH!!! I'm finally back up to where I was on the BB curls before my left arm went weak..not yet normal with the left arm DB curls or the tricep extension, but it is getting slightly better. I think the extra 2 reps on the left arm are actually going to help - I was able to do the first 4 reps with my left arm without a spot from my right hand on each set.

SurfinAmy · 15-Jul-04, 09:17 AM

Quote:

Originally Posted by a_welch503

07-12-2004
The bench press increased by 6 pounds. Could not get 6 reps with any of the 4 sets - afraid to go for #6 because all I had for a spotter was an 8y/o who could run for help if in ended up on my neck. #5 was a S-L-O-W, shaky struggle.

That sucks that you don't have spotter, seems like it would really limit your progress, maybe have your wife spot you on the ones you need it? You sure need a w/out partner!!!!

-Amy