a_welch503 WORKOUT JOURNAL

[.V.]

Yeah Cort - it's awesome. I can't get everything I want to do done in the gym, but it is so much better than it used to be - and gets a little better each time.

[.V.]

04-02-2005

Shoulders
Front Shrugs..........260x3x4
Rear Shrugs...........260x3x4
Mil Press.............110x3x4
Upright Row........130x 5,4,4
DB Mil Press........45x 8,7,6

Cardio - none - totally wiped out after fishing - took a nasty fall on the creekbank today - jammed my elbow pretty bad - I'm pretty sure that part of my radius is inside my humerus.

Diet

M1.....Chicken sandwich on multigrain bread
M2.....Protein shake
M3.....PWO shake, 80g dextrose
M4.....Protein bar - convenient to get a few calories while fishing.
M5.....Fish, baked potatos (1 1/2), salad
M6.....Will be a tuna sandwich and a 16 oz glass of skim milk.

Totals: P-200.5, F-27, C-230, Cal-1965

Comments
Didn't improve on MP like I had hoped - this one is always a SLOW progression for me though - almost got rep 5 each set, but couldn't quite lock out at the top. Shrugs were great - especially now that I'm not trying to deadlift it from the floor behind my back - that kept getting me hurt. Now I just step up on my platform I put in the squat rack and shrug away. I tought I would DB MP with a pair of 50s, but couldn't even get one with my left arm - so I dropped down to 45s and went for as many reps as I could - doing 45s was WAY easier than last time. I'll get the 50s next time or time after that.

I should have had that chicken breast and that baked potato at lunch time, but I had a little one wanting get started fishing. I wasn't hungry - but did eat a MRP protein bar instead - it just wasn't enough calories. Very filling though.

[gcs118]

Shrugs were great - especially now that I'm not trying to deadlift it from the floor behind my back - that kept getting me hurt.

I believe those are called 'hack squats'

[.V.]

Originally Posted by gcs118

I believe those are called 'hack squats'

Yeah - I think you are right - whatever it is - I just did it to get the bar into position to shrug with - but my shrug weight is too much for my SI joint and spinal erectors to handle with the bar behind me on the floor like that. OUCH.

[.V.]

04-05-2005

Back
CDL........260x3x6
BOR........175x3x6
P/U+W.......50x3x4

Cardio - none went fishing again instead - time spent with my kids was more important.

Diet
M1.....2 egg whites, chicken breast, 2 slices multigrain bread
M2.....1/2 c oatmeal
M3.....PWO shake, 80g dextrose
M4.....Chicken breast, baked potato, salad
M5.....Protein shake, apple
M6.....Banana, chicken breast, baked potato, 1 chicken hot dog/no bun, 1 slice cheesecake.

Totals: P-203g, F-51.5g, C-269g, Cal-2351.5

Comments
DL felt good today - doing the tap and lift thing until the last set, I had to reset my grip after rep 3 and 5. Got all planned reps though - get to increase weight next time - going to try for 270. BOR was as planned - going for 180 next time. Pull ups felt weak - my right elbow started hurting because of yesterday's fall so after the weighted ones, I quit. Could not get any more reps on them today, but increasing on these usually takes me a while. Cheated a bit today - totally blew out on fat intake when I had dessert - new york style cheesecake - made with real fat and real sugar. It did get the calories up some though. What the heck the 13th wedding anniversary only comes around once.

[gcs118]

Hey happy anniversary! Don't feel bad, I ate an ice cream sandwich today with 600 calories lol.

[.V.]

Thanks - I used to love ice cream sandwiches - are they as good as they used to be???

[.V.]

04-05-2005

Chest
Flat Bench........165x3x4
Incline Bench.....150x3x4
Decline Bench.....155x3x6

Cardio - none, slept most of the day and night. Woke up with fatigue - couldn't do much of anything - pretty good weight workout in spite of this. Then lots of sleep and waking up to eat to recover from it.

Diet
M1.....2 egg whites, chicken breast, oatmeal
M2.....PWO shake, 80g dextrose
M3.....MRP bar, apple
M4.....Banana, 3oz ham slice
M5.....Protein shake
M6.....6oz of ham slices

Totals: P-190g, F-52.5g, C-193, Cal-2004.5

Comments
Did body composition analysis again.

Results last time: BW 178lb, LBM 160lb, BF 10%.
Results this time: BW 186lb, LBM 164lb, BF 12%

I've gained 8lb in recent months, gained 2% BF (not happy with this), gained 4lb LBM.
I am somewhat concerned about how much of this new LBM is actually muscle tissue, and how much is just water - I do drink a great deal of water every day. Either way, I'm getting stronger - I noticed yesterday that since mid January, I've gone up 30lb on the flat bench. Increases have been happening to some degree on everything.

I'm posting yesterday's stuff this morning - felt totally bad all day - especially after my workout. During the workout - I just sat there during STR with my eyes closed - trying to get 2-3 minutes of almost like sleeping. Today, I feel much better, still tired but not even close to as bad. I'll probably post today's stuff tonight. Right now, I've got to go start eating so that I can do my legs this morning.

[Xhale]

Shouldnt you stick to 6-8 reps for maximum muscle growth?

[Klinger]

Nice job on the bench. Those 5-pound jumps are tough, but you've raised it pretty steadily for weeks. Should be at 200 sometime this summer.

[.V.]

Xhale, nope I've tried other schemes, 3x10 - 4x 6-8, higher reps, lower reps whatever. This is the plan that is giving me the best results for now. I'm doing it max ot style, which is in that overlap between powerlifting and bodybuilding. If I can't do 4 reps, it's too heavy. If I can do 6, it's too light. So I work my way up from barely able to get 4 to getting 6 clean with no spotter, and good form. Problem is, I'll build up some good strength improvements then have one of those attacks that takes it away and I have to start all over again.

Klinger thanks - 200?? I don't know - that seems like a LONG way off. But someday, maybe even this summer, perhaps longer, I'll get there. When I was at 80lb max flat bench, I thought I would never get to 100. Now that I don't have my body fat stores to fuel the workouts - it is getting a little harder. I think that is why I'm having so much trouble getting enough calories in right now - when I had my body fat to work with, there was an almost unlimited supply of fuel (72.73kg at 9 cal/g).

[.V.]

04-06-2005

Legs

Squat.............210x3x4
SLDL..............240x3x4
Calf Raises.......320x3x6
Leg Extension.....165x3x6
Leg Curl...........80x3x6

Cardio - None once again. Was doing pretty good, then things happened to make me miss it. Now, I'm just not able to make it time after time. Truck broke again, spent all day working on it. This time instead of patching the head gasket, I'm tearing the whole thing down, sending the head off to a machine shop, and putting it together right. If I was a mechanic or actually had any mechanical skills, it would be a lot easier. Tomorrwow getting at least cardioglide or walk - if not both.

Diet
M1.....Chicken breast, oatmeal, 2 egg whites
M2.....PWO shake, 80g dextrose
M3.....Tuna sandwich
M4.....MRP bar, apple
M5.....MRP bar
M6.....Chicken Breast, salad

Comments
Gotta quit slacking on my cardio. Will do better tomorrow. Diet was pretty good until in the afternoon, got hungry, had no time to cook anything so I ate a couple of those MRP bars - got some calories there and 20g protein too, but too much fat in them 10g each. My mother in law keeps buying them for me and they are just too convenient when I'm short on time. My fat calories were still 333 and no trans fat - so I guess that's sort of OK. When I eat my bedtime tuna sandwich tonight, that will put me up to 2381 calories for the day. That will also reduce the % of calories from fat from 18% to 14%. It will also change protein to 151g, and carbs to 169. It would have been good to have gotten the PWO protein and carbs if I had done cardio today. Oh well, there is always tomorrow.

I'm pretty happy with my leg workout today. I finally got my planned increases on everything today. I'm finally squatting more than 200 again, only 10 lb more, but it is more. Calf raises were pretty good today. I need to raise the weight on them next time, but I have no idea where I'm going to put it. The bar is full and I'm having to make do with additional weight chained to my waist. I'll have to buy some more 25's as soon as I can afford them. Good problem to have I guess.

[Lift2Live]

Good job on the leg work. Also, great job on getting them calories a little higher! As long as you are reasonable, higher cals. won't hurt you, but you know all this. I wouldn't worry about the MRP bars either. If you have to be on the go or lose track of time, they can be lifesavers.

[.V.]

Originally Posted by Lift2Live

I wouldn't worry about the MRP bars either. If you have to be on the go or lose track of time, they can be lifesavers.

They were today, - but if I'm cramming in so many calories, I at least want them to be clean calories. Sometimes though, no choice - gotta eat you know - even though I WAS NOT hungry. It was time.

And you guys are right - extra calories are a good thing - to a point. It is just so darn hard to get them in. They do help with the workouts too - that is unquestionable. I've just worked so hard to get the flab off, I'm being careful to try to find the balance of strength increases and muscle growth without gaining a ton of fat. That is why I'm gradually increasing the calories. Except with my recent cheesecake cheat.

[Lift2Live]

That's the conundrum though. Ideally you (people in general) want to eat your cals from food rather than supps but when you need to eat and that's all there is, you're S.O.L. but at least you are getting something in you. My friend has a co-worker that lifts and literally lives on bars and shakes, no foods. The guy is still small and never grows though either.