a_welch503 WORKOUT JOURNAL

[.V.]

04-11-2005

Chest
Flat Bench........165x3x6
Incline Bench.....150x3x6
Decline Bench.....160x3x4

Abs
Leg Raises...15x 15,15,14
Crunches..........55x3x15
Cable Crunch......90x3x15

Diet
M1.....2 MRP bars, oatmeal, coffee
M2.....PWO shake, dextrose
M3.....Tuna on multigrain, salad
M4.....1/2 MRP bar Dropped half and the dog got it
M5.....1 hotdog/no bun, 3oz hamburger patty
M6.....Chicken breast, mixed veggies(broccoli, beans, onions, peppers), talipia

Totals: P-158g, F-41g, C-151g, Cal-1605

Workout today was great. I hit all my chest goals for the day. Came up one rep short on ab goals for the day - leg raises of course. One warning for anyone interested - immediately after doing the complete chest workout - don't try to max after that - it doesn't work out too well. 180 - easy. 190 - harder. 200 - bar off pins then straight to chest and didn't go back the right direction. Calories were a bit light today - even with the hotdog and hamburger patty - I guess a protein shake or MRP bar will be in order about bed time. Just can't take another tuna sandwich today.

[abarlament]

Tequila, yummy! Oh wait that says talipa my bad. I'd still suggest eating more, but if you are gaining weight on sub 2000cal then what can I say, just keep on keeping on.

[Xhale]

Great workout Welch.

what do you weigh now?

[gcs118]

Originally Posted by abarlament

Tequila, yummy!

Uhh..No. Not at all. It makes people go *bleh* all over!

[.V.]

Well, gaining some - it appears to be about 1/2 fat, and 1/2 lean tissue (or perhaps water) - up to 186 1/2 as of yesterday. Still getting stronger though - that is what is most important to me - that and keeping fat gain to a minimum.

[Lift2Live]

Good work Andy. Just keep doing what you're doing if you are happy with the results. I still say bump them up a bit over 2K but i'm not gonna preach, you're doing great!

[.V.]

My goal each day is more than 2000, but I just can't seem to get that much in. So I get all I can. I would like to get another 500 at least, but I think my stomach is going to have to stretch some more first. Then when it is time to cut - time to go hungry while it shrinks again.

[Lift2Live]

Well, you can't do it all at once obviously so just keep making those small changes. The dedication and knowledge is the hardest part and you have those down! :

[Firehawk]

Originally Posted by a_welch503

My goal each day is more than 2000, but I just can't seem to get that much in. So I get all I can. I would like to get another 500 at least, but I think my stomach is going to have to stretch some more first. Then when it is time to cut - time to go hungry while it shrinks again.

What in the world are you eating that you can't get 2000 calories in? That doesn't make any sense to me.

[.V.]

Originally Posted by Firehawk

What in the world are you eating that you can't get 2000 calories in? That doesn't make any sense to me.

Chicken, tuna, salads, breads, potatoes, oatmeal, dextrose drinks, mrp bars for when I need something, but am not hungry, a variety of vegetables. Stuff like that.

[Lift2Live]

It's not the easiest thing to get cals up when you are used to a certain level, it's a new way of doing things. I was trying to bulk on 2700 cals. when I first started out and that just wasn't enough but I had a terrible time getting more in me. I started adding an extra half cup of rice here and an extra portion of protein there and I ended up finally getting up to 4300 this year for bulking. I am now finding it very hard to get back down for the cut up but it's just the reverse. You almost have to change your method of thinking for each goal. Just keep adding a few cals here and there and you'll be fine.

[.V.]

04-13-2005

Legs
Squat...........210x 6,6,4
SLDL.............240x 6,5,5
Calf Raise..........330x3x4
Leg Extension.....170x3x6
Leg Curl..............80x3x6

Diet
M1.....Chicken breast on multigrain, 2 egg whites, coffee
M2.....Baked potato
M3.....PWO shake, dextrose
M4.....Grilled chicken, potato, mixed veggies
M5.....1/2 peanut butter and jelly sandwich
M6.....6 chicken hot wings, 1 cup skim milk
M7.....Grilled chicken breast, baked potato, salad, 2 cups skim milk

Totals: P-264g, F-38g, C-232g, Cal-2326

Comments
Calories were pretty clean and were very high for me today. Going to have a protein shake before bed tonight too. Yesterday got kind of busy and I missed lunch. Then suppertime was delayed until pretty late in the evening. I did make time for a couple of protein snacks through the day though. Things finally got slow around 02:30 am - went and ate agian hoping it would help today's workout. Then got to sleep all the way until 06:30 am before another call happened. After my workout this morning, I slept the biggest part of the day. I plan to sleep all night tonight too - if I don't get called in too much.

Leg work was pretty good today. I didn't get to 3x6 on everything like I had hoped - when I felt that I couldn't complete another rep on each set, I stopped - no need to get hurt. I improved everything at least a little bit - except for the leg curls - I was supposed to increase the weight to 85 today. Couldn't get even one rep - dropped to 82.5. Got one rep with that then had to drop to 80 and repeat last time's workout.

Tomorrow is arm day. Woohoooo. Looking forward to that one.

[.V.]

04-14-2005

Arms
BB curls............135x3x4
Skull crushers......110x3x6
DB curls.............55x3x6
Cable pressdown.....110x3x4

Diet
M1.....2 egg whites, chicken breast, oatmeal, coffee
M2.....PWO shake, dextrose drink
M3.....Chicken breast, salad, baked potato
M4.....Peanut butter and jelly sandwich, skim milk
M5.....Tuna on multigrain bread
M6.....Chicken caccetori over pasta, lowfat icecream for dessert

Totals: P-244g, F-39g, C-297g, Cal-2515

Comments
Didn't do as well as planned on workout today, but it wasn't a total loss - then intensity was just as good as usual, just not as strong as hoped for. Supposed to increase reps on BB curls today, but could not squeeze out even one more rep today. DB curls were pretty good, I did improve on those today. Met my goal on skull crushers today too. Increased the weight on the tricep cable pressdown but it sure was harder than expected. Of course it is SUPPOSED to be heavy.

Got plenty of calories today - made time to eat on schedule and threw in some crappy food - jelly and ice cream. All these carbs I'm eating are starting to wear on my digestive system though - gassy, feel bloated all the time, diarrhea multiple times a week. I may have to cut them back a little if it doesn't improve soon. I hate this higher carb, lower fat thing - even though I'm allowed the occasional dessert now.

[.V.]

Woke up tired again this morning. Not enough energy to do anything. Just laid around the house and rested most of the day. I have eaten well though, even though I haven't really felt like it. I haven't really taken any real time off since december. I think I'm about due for a week. I'm supposed to take a whole week off in 2.5 weeks. But, taking today and tomorrow off might be helpful. I'll just keep eating good and hit the shoulders day after tomorrow.

[maverick]

Taking a break when you need it could possibly show more dedication than forcing yourself through half-assed workouts. I know when I had a bad cold earlier this year, I wish I had just rested for a week rather than trudge through crappy workouts.