a_welch503 WORKOUT JOURNAL

[.V.]

Thanks - I really hope so. I think adding the inclines and declines is helping quite a bit. I'm not getting pinned quite as often as I used to do.

[.V.]

04-21-2005

Legs
Squats............210x3x6
SLDL..............240x3x6
Calf Raises.......330x3x6
Leg Extension.....175x3x6
Leg Curl......85x2x4, 1x6

Diet
M1.....Baked Potato (04:30 wake up and eat)
M2.....Grilled chicken breast, 4 egg whites, oatmeal
M3.....Protein Shake
M4.....PWO Protein Shake, 80g Dextrose
M5.....Chicken Breast, Salad, Red Beans & Rice
M6.....Protein Shake, apple
M7.....Grilled Chicken, baked potato, Broccoli/limabean/water chestnut/carrot mix.
M8.....Zone nutrition bar
M9.....Peanut butter on whole wheat

Comments
I've never said this before about leg day - today was a GREAT workout. The weights aren't that much, but everything felt right - like it is supposed to. The reps were all I could manage with the weight I'm using, but it wasn't like, "1- I'm not gonna make 2. 2- I'm not gonna make 3." and so on. Each one was positive, explosive - just "right". Even the leg curls were good - I've failed to get past 80 for over a month now - today it was 85 and good. Since I got all my reps in - I'm supposed to increase the weight for 3x4 next time, but since I'm doing a max workout next time then taking a week off, I'll start back with my increases after the time off. I won't be able to max on Calf raises because my bar is not long enough to hold any more weight and the ones I'm chaining around my waist - I only have 20 more pounds. Somehow I suspect the 1 rep max is more than I've got. I don't know if enough will fit on the leg extension to max with it either - but I'll do what I can there. I really need to invest in those olympic bars and weights soon. But other things keep having to be put first.

I've been eating like a hog for the last couple of days. I know that I have to be over 2500 calories but I've been too busy to actually count them. All the extra eating is making the workouts good though. But, I'm getting really tired of eating.

[abarlament]

Great job on the food intake man.

[Klinger]

Yeah, your lifts are going to fly up now that you're getting the proper amount of energy for it.

PS: If you really don't want to take a week off, you could do some 2x10 with lighter weight for a week to give the CNS a breather.

[ajarvis]

I'm very envious of how well you eat! It's a hard thing to do! Seems lately all I'm eating is bad for me!

[.V.]

04-22-2005

Arms
BB Curls............135x3x6
Skull Crushers......115x3x4
DB Curls.............60x3x4
Cable Pressdown.....110x3x6

Diet
M1.....05:30 Peanut butter & jelly on wheat
M2.....Chicken breast, 4 egg whites, oatmeal
M3.....PWO protein shake, 80g dextrose
M4.....Tuna on wheat
M5.....Peanut butter & jelly on wheat
M6.....Chicken breast, baked potato, salad, veggie mix (left from last pm)
M7.....Will be 3 egg whites before bed

Comments
Arm workout was good today. I've struggled with those 135 curls for 3 weeks now - I finally got my 6 reps. Got my planned increases on skull curshers and DB curls. The 60 lbs was pretty difficult at first because of having to put 25s on the little dumbell bars instead of the 10s - they were awkward to work with on the first set. The second was a little better. I had the form perfect by the third and even though I was tired, they went up pretty good. Last week, the tricep cable pressdown was very difficult for 4. With the same weight, doing 6 wasn't really that hard at all - 7 would have been impossible though.

I didn't eat as much today as the last couple of days - but still enough I think. I'm going to have to eat egg whites before bedtime - unless I decide on a tuna sandwich instead (I've already calculated my daily intake counting on the eggs). I let myself run out of skim milk and protein powder. I've got to go to the next town to get the whey protein - I'm going to get it tomorrow because I have to be there anyway for a softball game. I will just eat like regular tomorrow - and workout when I get back. This will put the workout a little late - I hope it coming a few hours after M2 (breakfast) doesn't make it suffer any.

Tomorrow is shoulder day - I hope I'm ready for it - my shoulders are still sore from last week when I had such a great workout and broke through some barriers that I hadn't been able to approach before.

Only 3 workouts to go before my week of maxing (or getting mashed under the bar - whichever comes first). I'm looking forward to it - since I've never tried that before. I'm afraid it's going to be pretty sad though. But, at least it will let me know where I'm at on my strength.

[gcs118]

Finally repping that 135 BB curl..you da man for that one. Your diet's been real clean, definitely in check with everything. Leg workout looked great too Andy, you gotta be doing something right!

[.V.]

04-23-2005

Shoulders
Shrugs(rear).........270x3x6
Shrugs(front)........270x3x6
Mil Press.........115x 6,5,4
Upright Row..........130x3x6
DB Mil Press.......50x 6,4,4

Diet
M1.....Powerbar, coffee
M2.....2 egg McMuffins, hashbrowns, coffee
M3.....PWO shake, 80g dextrose
M4.....Tuna on wheat, salad, baked potato
M5.....PB&J on wheat
M6.....PB&J on wheat
M7.....Pork chops, potato, salad
M8.....Will be a bedtime protein shake

Totals: P-261.5g, F-92g, C-344g, Cal-3304

I ate quite a bit today - not that much more volume, just very poor food choices. I had 850 extra fat calories today. I'm so ashamed (hahaha) - they did taste good though. Over 3000 calories today - probably way more than I need. Well, at least there is plenty of fuel there to make some strong stuff. The problem is - how much of it will make jiggly stuff? Tomorrow will have to be much better. Poor planning = poor diet. I knew that I had a busy day planned today and should have pre-cooked some chicken breasts - but just didn't do it. I did find a good way to fix the baked potatoes for a little variety though. Bake them first, cut them into little pieces, then quickly brown them in a dry teflon pan - no fat - comes out just like home fries.

Weights were great today. Got all my reps on shrugs and upright row. I've been working on getting 3x6 with 130 for 6 weeks on the rows. Now I get to increase weight there - finally. The upright rows have suffered since I've moved shrugs to first instead of last. But - shrugs have gotten so much better. I think it is a workable trade off.

[.V.]

Did Body Composition analysis yesterday.

Here are the results:

Weight........189
BF%.............10
LBM............170

Neck...........17
Chest..........41
Abdomen.....33
R thigh.....22.5
L thight....22.5
R arm.........15
L arm.....14.75
R calf......15.5
L calf......15.5

I don't quite understand - I think I see more body fat stored - and less abs. But, I see more veins on the arms, chest, front of the shoulders, legs, and even the bottom of the abs. According to the tape, my %BF has gone down 2% since last measure. And weight has gone up 3 lb. Other than neck and abdomen, everything is about the same measurement.

Posting today's diet and workout tonight.

Edit - added in LBM. Forgot to put that down. Just noticed LBM increased 6 lb in 20 days - with decrease in %BF. I thought there must be some error in the calculations so I did them over. Same result. Is this possible?

[Xhale]

"BF%.............10"


Woho! Think of what your bf was a year ago.

Proud of you man and you should be really proud of yourself.

[gcs118]

Body fat down...weight up...looks like the bulk is successful so far! Great work Andy. I think we're darn near at the same level now. I weigh in right around 185-190 and I can kinda see the abs, but I'm probably more like 12% lol. Keep it up man you doin' awesome.

[maverick]

You guys listing your BF% is intriguing. I really need to get mine checked. I have no idea what mine is :confused:

[.V.]

Maverick - get some calipers - to be very accurate (about $20.00). Or buy one of the electronic scales that gives you a BF% - they are about $60.00. I'm too cheap for that so I use a tape measure and the US Naval Circumference method. I don't know how accurate it is, but I use the same measuring points each time so it is at least consistant. It doesn't really mean very much except to tell you how much of your weight is LBM and how much is fat. You can estimate in a mirror though. If you see abs without flexing them - 10-12%. If you are 8-10% they should be more defined. If you are less than 8% - you are pretty shredded. Myself, I'll never get to that point.

[Klinger]

Originally Posted by a_welch503

I don't quite understand - I think I see more body fat stored - and less abs. But, I see more veins on the arms, chest, front of the shoulders, legs, and even the bottom of the abs. According to the tape, my %BF has gone down 2% since last measure. And weight has gone up 3 lb.

The BF% goes down because proportinately, you are adding more LBM than you are adding fat. It is, after all, a ratio that is being measured: what percentage of your total weight is fat mass.

[.V.]

Now that makes sense. So I am still gaining lbm and fat - not actually losing fat - but the % goes down because the lean tissue (and water) goes up. This, I suppose means that when I get ready to cut - things will go easier than my first time around with the big weight loss. Thanks for clearing this up for me.