a_welch503 WORKOUT JOURNAL

[abarlament]

Once you go above maintnence you are going to add fat and muscle no matter what you eat. I'll dig up the link for you.

[.V.]

Yeah, I've got that part down - now the challenge is to maximize the muscle and strength gains while minimizing the fat gain. I believe that it can be done if I get my diet just right. Still working on getting that part down though.

[Xhale]

You're getting STRONG! I'm not even close to your lifts.


And if you're having trouble with cardio you can try getting an mp3 player, music makes cardio a lot easier for some people, or you can try skipping rope for 10-15 minutes.

You should also take a look at interval running as it burns more fat then ordinary pace jogs.

[.V.]

Originally Posted by Xhale

trouble with cardio you can try getting an mp3 player, music makes cardio a lot easier for some people, or you can try skipping rope for 10-15 minutes.

Got one - it does help. I actually enjoy cardio. Just lately I'm getting too slack at finding the time to do it though. I always get up, eat, digest, lift, do my day, then get cardio. The problem is here lately, my days are going longer than planned. The interval running is the only way I can do any running. I've got the diaphragm pain worked out, the legs still hurt, but I think that's the shoes. I'm going to buy some new ones next month. These have way too many miles on them. I tried jumping rope, but it was with my daughters lightweight rope - didn't work out too well. Going to buy myself one of the adult sized ones with the heavy cotton ropes when I get the new shoes. They have them at the same place.

[.V.]

04-07-2005

Arms
BB curls...........135x3x4
Skull crushers..110x 6,5,5
DB curls............55x3x4
Cable pressdown....105x3x6

Cardio - Once again - too sorry to do it. Actually, still working on the darn truck. Got the head off and at the machine shop now. Hopefully by Monday, I'll be through with that aggravation and get back on schedule. Cardio is going to suck when I get back to it. I have noticed though, that the weights are easier when I've eaten more and walked or ran less. That's no excuse though.

Diet
M1.....Chicken breast, oatmeal, 2 egg whites
M2.....PWO shake, 80g dextrose
M3.....Tuna on multigrain bread
M4.....MRP bar
M5.....MRP bar
M6.....Chicken breast, baked potato, peas, corn

Totals: P-168.5g, F-43.5g, C172g, Cal-1753.5

Looks like a couple of tuna sandwiches with milk are going to happen between now and bedtime. YUKK. Maybe I'll toss a scoop of chocolate whey powder in one glass of milk and pretend it's chocolate milk. Eating an apple now - have no idea what the values for it are without looking it up.

Comments
Another good arm day. Didn't quite get the 3x6 on skull crushers today, but they will happen next time. A couple of 55s after the BB curls were just what was needed to totally destroy the biceps today. They feel pretty good now, but they were all puffy and swollen after the workout - actually looked good for a couple of hours. Now they look puny again. Looking forward to raising weight on the tricep cable pressdown next time.

[gcs118]

Damn Andy. That's some serious bicep work. Congrats!!

[.V.]

Originally Posted by gcs118

Damn Andy. That's some serious bicep work. Congrats!!

Thanks, but you know - I felt that the tricep work was much harder. I'm hoping that someday the tris can catch up to the bis - then maybe I'll have some real arms. Just my luck - the part that makes the most mass is my small, weak part. Oh well, they'll grow.

[gcs118]

You've always been good at progressing on arms...don't worry you'll get those beastly arms soon. I haven't done skull crushers in forever so I forget what a good weight to use is...lol sorry. But thinking and looking back at my and your journal, you're doing great on them too. Nothing to be ashamed of.

[Xhale]

Whats a skull-crusher?

[gcs118]

Originally Posted by Xhale

Whats a skull-crusher?

Also called French Press or Lying Tricep Extension. Hold a BB, EZ curl bar, etc. with a closer grip above you while lying on a bench. Only bending at the elbows, lower the weight to your forehead or slightly behind it. Use the same arc to raise the weight back up. Killer tricep exercise. You can a video clip at www.exrx.net

[.V.]

What he said. I didn't do that one for a very long time, then when I hit a wall with 20 lb DB extensions, I tried that one - it is hard to do, took some practice to learn it. But, it does really work them well.

Called skull crushers because.... well, anyway - failure is not the best idea. When you feel the arms failing - you have a great deal of encouragement to dig really deep and find it somewhere inside you to move the weight in the correct direction.

[.V.]

04-08-2005

No workouts today. I'm at work. We got our butts kicked all day. About 2 minutes before our shift officially started, we were going. It is one minute 'till midnight and we just got settled down. Did get time for a couple of meal breaks - although we had to leave two of them sitting on the table and come back to them later when the call we left them for was over with. Definite appreciation for MRP bars today.

M1.....2 egg whites, grilled chicken
M2.....MRP bar
M3.....MRP bar
M4.....Tuna Sandwich on multigrain bread, sweet potato, salad
M5.....Chicken strips, salad, baked potato
M6.....none - too tired - going to bed - hopefully get to stay there. Drinking 16 oz of skim milk first.

Totals for the day - I have no idea.

[.V.]

04-09-2005

Shoulders
Shrugs(front).............260x3x6
Shrugs(rear)..............260x3x6
Mil Press.................110x3x6
Upright Row...............130x3x5
DB Mil Press.....50x 4,2, 45x 6,5

No cardio again - between working and my kid's ball game (I'll walk during practice, but not a game), I just ran out of day.

Diet
M1.....Chicken breast on multigrain bread, 16oz skim milk
M2.....Oatmeal, 3 egg whites
M3.....PWO shake, 80g dextrose
M4.....Tuna, 9" hoagie bun, salad
M5.....MRP bar, chicken thigh
M6.....Grilled chicken breast, baked potato, salad
M7.....Bedtime skim milk with whey powder

Totals: P-252g, F-56g, C-252g, Cal-2520

Comments
Shoulder work wasn't bad. The 50s whomped me on DB mil press today - wasn't able to finish with them. Shrugs were GREAT. Actually hit my goal on BB mil press today - tough but I got it. Upright row was a real struggle. Only improved by two reps this time. Overall - gradually moving in the right direction.

Got my calories up today, but the way I did it wasn't the cleanest. I didn't realize that 1 piece of fried chicken had 25g of fat in it until I had eaten it already. That's what I get for cooking the occasional yumm yumm meal for the kids (can't make them eat healthy all the time you know). That left over chicken kept calling to me saying, "eat me, eat me." There was no choice really - I had to make it hush. I'll see how the extra food (and cardio lazyness) helps with tomorrow's back workout. Tomorrow is Sunday - I won't be on call, I won't be working on my POS truck (I'll finish it monday). A day of rest, catching trout, and some evening cardio.

[.V.]

04-10-2005

Back
CDL........270x3x4
BOR........180x3x4
P/U+W.......50x3x4

Diet
M1.....Chicken breast, multigrain bread, oatmeal
M2.....MRP bar
M3.....Tuna on multigrain bread
M4.....Hotdog/bun/chili/catsup(sugarfree - I don't know why I bothered)
M5.....Grilled Chicken, baked potato, salad
Also split one small package of oreo's with my daughter when we were fishing. Since I've started eating bigger, I've gotten weak with my dietary discipline. Going to have to do better.

I have no idea what my totals for the day are - but I'm going to have a protein/skim milk shake before bedtime. One thing about eating all the garbage I've had lately - the workouts are definitely easier. Back day was great - even though I hate back day. I loved DL with 270 - I remember when 130 was tough to get. Now that is just a warmup. The pullups with 50lb chained around my waist are getting easier, but I still can't get past 3x4 - might have something to do with my BW going up. Goal for tomorrow - get plenty of calories - the CLEAN way.

Does wading the creek for 4 hours count as cardio? I doubt it, but it left me worn out. Hadn't planned to wade, but I'm teaching my 9 y/o daughter to cast correctly and I didn't want to leave my $12.00 fly hanging in that tree. Since we were wet anyway, what the heck - we waded in jeans and leather boots - in mid thigh deep water - waist deep for her.

[gcs118]

Nice BORs Andy.