a_welch503 WORKOUT JOURNAL

[Lift2Live]

I guess that if increased creatinine levels are a concern then i'd think more about it as well. Perhaps you would still benefit from just a 5g daily pre-workout dose or the like? You gotta do what you feel is best for your body though. In the end, it's the only one you got, like you said.

[Firehawk]

I think if u take too much creatine you piss it out anyway. Correct me if I'm wrong.

[Cort]

I just take 5g at the moment myself.

[.V.]

Originally Posted by Firehawk

I think if u take too much creatine you piss it out anyway. Correct me if I'm wrong.

I do not know the answer to that. That is why I have more reading to do. So those of you that use it at 5g have had no ill effects? That is good to hear.

[.V.]

03-27-2005

At work today. No workout.

Diet was tolerable, although not as much as planned.

M1.....2 egg beaters from resturant with 4 grilled chicken strips. Coffee.
M2.....Chicken taco salad with lettuce, tomato, beans, baked tortillas, tomato salsa, jabenero (spelling?) sauce. Diet coke.
M3.....Grilled deer shoulder roast, big lettuce/tomato salad, fat free dressing, water.

Water throughout the day whenever thirsty. Forgot my shakes at home this morning. If I get hungry later tonight, I have canned tuna and mustard.

Daily totals: I have absolutely no idea. Pretty low in fat, probably too low in carbs. Protein is just a rough estimate at about 100g. I'll find out in the morning if I'm too weak for back day. Maybe I'll double up on oatmeal about an hour before I lift and see if that helps.

[.V.]

03-28-2005

Back
CDL.........260x3x4
BOR.........175x3x4
P/U+W........50x3x4
P/U BW.....15,10,10

Cardio - none - too cold, rainy, and busy today. By the time cardio time came around, I was pretty much done for the day. I'll have to get it tomorrow, cold rain or not.

Diet
M1.....1c oatmeal, 4 egg whites, chicken breast, coffee
M2.....Whey protein shake/1% milk, 80g dextrose
M3.....Chicken breast sandwich/mustard - NO MAYO.
M4.....Grilled chicken breast, salad(lettuce/tomato), fat free dressing
M5.....Will be whey protein/1 cup 1% milk.

Water - 6 liters today so far. No diet soda of any kind.

Totals: P-191.5, F-29.5, C-176, Cal-1735.5

Comments

Lifting was acceptable. I didn't try to really improve anything today - just wanted to repeat the last successful workout so that I don't injure anything. Next time, I work on improvements. It went well, no back pain - my back was a little tight when I started, but after warmup and acclimation reps for each exercise, it felt pretty good. I'm trying to remember to take my medication for the muscle spasms on schedule for a few more days at least. I did make one change to my pullups today - I'm pausing right before the botom for a couple of seconds with the elbows very slightly bent before dropping down and starting the next pull. This makes them much harder. I think by doing this, it will help my weighted pull ups some like doing the bw p/u helped me get past the sticking point I had recently.

Diet - Calories still a little low I think, the daily totals include the protein shake that I plan to drink in a couple of hours. I have to wonder though, how much protein I can actually take without causing gout or something like that. When I first started my diet plan, my doc warned me that too much protein is hard on the kidnesy, may be hard on the liver, and also may cause gout. She wanted me to keep it around 80g/day. I don't think I actually ever did that. According to my calculations, for my weight and BF% I need 150g/day for maintenance. I'm trying to get close to 200g to grow. The trick here is to get enough protein, carbs, and calories to grow but not get TOO fat, while getting enough fat to maintain good health - agian without getting too fat. My fat intake was about 15% of total caloric intake today. Roughly P-47%, C-43%, F-15% today. Had planned to take in 80g more carbs today to get over 2000 cal, but skipped the PWO dextrose that would have been after cardio since I sorried out on cardio today. I think the extra otameal helped this morning, but it about killed my stomach all day - and it was really hard to eat that much food at one setting.

Oh, buying skim milk next time to mix with my shakes instead of 1%.

[Xhale]

Ouch skimmed milk. . . What you people will do for goodlooks :

Have you tried doing pull/chin ups behind your neck?

[gcs118]

Originally Posted by Xhale

Ouch skimmed milk. . . What you people will do for goodlooks

You don't like skim milk?! Ah I love it...all kinds of milk lol.

[.V.]

Originally Posted by Xhale

Ouch skimmed milk. . . What you people will do for goodlooks :

Have you tried doing pull/chin ups behind your neck?

Skim milk - reccomended to my by my 9 y/o daughter. She drinks it as school every day and CLAIMS to love it. I actually hate all milk, chicken, fish, you know the "healthy" stuff. I prefer steak and green vegetables. My only dietary pleasure left is salad. I'm the odd one here. I prefer the cutting diet. Probably because mine is ketogenic. But since I'm doing this for my health and strength, I choke this stuff down.

Behind the neck? I'm afraid I'm not quite man enough for that one yet.

I may give it a try next back day though - but, it does sound pretty hard.

[abarlament]

*cough* If you can't stand bulking that way, try taking my advice.

[.V.]

Originally Posted by abarlament

*cough* If you can't stand bulking that way, try taking my advice.

If I fail at this, that is what I will go back to. But, what you explained is about what I was doing before - just with more protein. My improvements were minimal - improvements nonetheless, but I want to try to make some a little faster for a bit. I don't have to like doing this - I just have to do it.

[Xhale]

Anyone milk below 3% can't be called milk.

And you can do 40 pull ups Welch! You can easily do 20 behind your neck, just incase you missunderstood heres a pic.

http://www.abcbodybuilding.com/excer...%20theneck.htm

[.V.]

Originally Posted by Xhale

And you can do 40 pull ups Welch! You can easily do 20 behind your neck, just incase you missunderstood heres a pic.

Those look tough - I may try them on next back day.

[.V.]

03-29-2005

Chest
Flat Bench............160x3x6
Incline Bench.........145x3x6
Decline Bench.........155x3x5

Abs
Leg Raise+W......15x 15,12,11
Crunch+W..............50x3x15
Cable Crunch..........80x3x15

Cardio
Cardioglide....15 min turned up to level 4
Walk...................4 miles - fast walk

Diet
M1.....Chicken sandwich, coffee
M2.....PWO shake/1% milk, 80g dextrose
M3.....Tuna Sandwich/mustard, salad
M4.....PWO Shake/1% milk, 80g dextrose, extra protein bar
M5.....Breaded chicken breast tenderloin, tuna sandwich, salad

Water - 5 liters so far today.

Totals: P-191.5g, F-28.75, C-258, Cal-2056.75

Comments
Lifting - everything felt pretty heavy today. But I got all my planned reps on everything except leg lifts and decline bench.
Cardio - wiped out after cardioglide and time was short so I only did a fast walk for 4 miles.
Diet - Eating canned stuff on sandwiches with mustard is a convenient way to get protein/carbs and keep the fat minimal. I guess I'll eat sandwiches for a while.

[.V.]

03-30-2004

Legs
Squats............200x3x6
SLDL..............230x3x6
Calf Raises.......320x3x4
Leg Extension.....165x3x4
Leg Curl...........80x3x5

Diet
M1.....Chicken breast, 2 slices bread
M2.....PWO shake, 80g dextrose
M3.....Tuna sandwich, salad
M4.....Chuck Steak, salad
M5.....Protein shake
M6.....Protein bar

Water - I don't know - a lot.

Totals: P-168.5, F-45.25, C-128, Cal-1593.25

Comments
Woke up tired this morning, after a good night's sleep. I knew it would be one of those days - legs weak, tingling, all that MS stuff - fatigue just goes along with it.
Had a pretty good leg workout in spite of it. I lost one rep on my leg curls, but did improve a little on everything else. And that is the goal - a little improvement each time. I get to go up in weight next time on squats and SLDL, everything felt exceptionally heavy today, but I got 'em so time to increase. One advantage to raising the weight is getting to drop the reps for that day - actually makes me a little excited and look forward to leg day for next week. Too tired all day to get any cardio in at all.

I was out of town most of the day and when I got home, I had to cook for the family. I didn't feel up to cooking two separate meals (boiling my chicken while grilling their steaks), so I went ahead and grilled myself a steak too. There are two left over, I'll probably eat them tomorrow. I just don't like to waste food. I need to keep the fat down, but a few steaks here and there probably won't hurt too much. I went ahead and counted my bed time protein in my daily totals for the day. I'll be sure to get it in. I did remember to stop and get the skim milk today. I expect tomorrow's diet to be as mentioned, friday will be very clean. Saturday will likely suck. Opening day of trout season - I have plans to fish all day with my kids - at least until we've caught our limit a couple of times each. I just don't think I can stomach a tuna sandwich with fishy smelling hands.