a_welch503 WORKOUT JOURNAL

[.V.]

04-25-2005

This day stunk. Got very tired this morning and decided to rest then hit the weights in the afternoon. Rested in the AM had to go to work for a while, then still tired and rested in the afternoon. When I got some energy, I had some work I had to do that could not be put off so I did that. Hopefully tomorrow will be better and I will have back day then.

Diet
Pretty good for most of the day, then blew it tonight at supper time.

M1.....Chicken on wheat, oatmeal, 4 egg whites
M2.....Protein Shake
M3.....Protein shake
M4.....1/2 peanut butter sandwich - no jelly - whole wheat
M5.....2 hotdogs/buns, baked potato
M6.....Multigrain cereal, skim milk.
M7.....Will be bedtime protein shake

[.V.]

04-26-2005

Back
CDL...........280x3x4
BOR...........185x3x4
P/U+W.....50x 6,5,4

Diet
M1.....Grilled chicken breast, oatmeal, 4 egg whites
M2.....PWO protein shake, 80g dextrose
M3.....Grilled chicken breast, salad, baked potato
M4.....Grilled chicken breast, salad, baked beans, fat free chocolate pudding
M5.....Will be a bedtime protien shake

Totals: P-217g, F-17.5g, C-263, Cal-2077

Comments
Deadlifts were great today. Got all 3x4 with 280. Didn't even hurt - except the end of the coccyx is a little bit sore. I can see myself getting 300 sometime in the future. My legs are going to have to get stronger first though - from floor to knees - pretty wobbly. From knees up where the back takes over completely - no problem. Grip was fading a bit after rep 3 on each set - but it always does that. It will get better - it eventually does.

Diet was pretty clean today - had to make up for yesterday. My dietary dicipline really got tested at supper though. I made BBQ ribs for the rest of the family and still just ate my chicken. Ribs were every week of my keto weight loss plan. I did really enjoy the baked beans - the first bulking meal I've enjoyed. I haven't gotten to eat baked beans in over a year and a half. Before the weather gets too warm, I'm going to have to get some venison and make some chili - I really missed it too. Venison, jabenero peppers, chili powder, flour, salt, 3 kinds of beans - yum yum. With the venison, it will be low enough fat to go with all these carbs.

[LifterMike]

Originally Posted by a_welch503

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?

Wow you've turned into a beast. I remember when you were repping like 105 on benchpress now look at ur stats..less than a year and this goes to show u what hard work and a diet can do.

[Zoetastic]

Good job, lookin good!

Looking good man - you're ready for the summer.

A bodybuilder at the gym where I hang told me that his results are 80% diet. He is super-strict.

Keep up the good work!

[.V.]

Thanks for the kind words. It is encouraging. I'm nowhere close to beastly -- yet. My results don't look too good either - even though the %BF has gone back down, I'm still storing fat and am not happy with that, I'll cut it off later in the summer though. But things are definitely much better than they used to be. I've got to go through the different stages of improving myself - just one at a time.

04-27-2005

Chest
Flat Bench..........170x 5,6,6
Incline Bench..........155x3x6
Decline Bench..........165x3x4

Abs
Crunch.................60x3x15
Cable Crunch.....100x 15,15,11

Diet
M1.....Chicken on wheat, multigrain cereal/skim milk
M2.....PWO protein shake, 80g dextrose
M3.....Chicken breast, salad
M4.....Protein shake, 1 motts applesauce cup
M5.....Chicken breast, salad, baked potato

Totals: P-195g, F-13g, C-273g, Cal-1989

I may have a protein shake before bed, but I'm still pretty full, so I probably won't.

Comments
I should have gotten 3x6 on bench press, but only got 5 reps on the first set. I think I was set up on the bench wrong - I bumped the pin on the way up on the 6th rep, lost my form and had to re-rack the weight. I'll get it next time I go for reps.

Tried the lat tower that attaches to my bench today - it is not good for cable crunches. Seated, the weights hit the shoulders. Kneeling, they still hit me. I'll have to experiment with it some more. I just did them on the same machine I've been using. I still cant get 3x15 with 100 lb yet so I don't have to worry about increasing the weight anytime too soon.

[gcs118]

Sooo close to that 3x6 on BP. I know how that is...but next week I'm sure you'll nail it easy!

[Klinger]

Your bench has really taken off, Andy. We were at the same point for a while but you have blown right past me. Do you think the bulking has helped? Also, do you use creatine?

[Xhale]

Hows the cardio going?

[.V.]

I think the extra calories and carbs must be helping make some strength progress. We won't call it bulking just yet - at least not until the mirror shows some bulk. Creatine? Yes - just started it a couple of weeks ago. I wasn't doing it for so long because I want to be all natural - with no chemical support. Then my MD friend convinced me to start using it because it is actually natural and found in meat. Now I just know how much I'm getting.

The cardio just isn't happening right now. My days have been so busy that there is no time for two workouts a day. I would rather skip cardio than weights. I had tried to do some walking along the road beside my house - too dangerous. Although jumping up the bank or into the ditch is a pretty good cardio workout.

My truck blew a head gasket and so I can't drive to the usual place where I go - I've been bumming a ride to and from work from my wife - but she is just as busy as me and so I can't just take her car to go walf for a couple of hours. I had the bright idea of fixing my truck myself - because I wanted to see if I could. Once I got the cylinder head off, I noticed that the slack side timing chain guide was missing, so I had to remove the front cover from the engine to access the timing chain - it has turned into a pretty big job. Good thing though, the tensioner was broken, the chain guide was lying against the crank shaft - ready to tear it up at any time. The blown head gasket turned out to be a blessing - it saved me from having to replace the engine (although I've done the entire head and timing chain job myself - and replaced everything that needed it). But, I've been spending several hours each day working on the thing - time consuming since I'm not a mechanic and I have to read about what to do before I do it. I'm just taking my time to get it right. Between that and the kids' ball practices, ball games, and other activities, my days run out of time too soon. I should have the truck finished tomorrow by lunchtime -- I hope. Then I will be mobile and have some more time to at least walk. I'm not going to do the cardioglide right now - I'll save that big time calorie burner for cutting time.

[.V.]

04-29-2005

Legs
Squat - 1 rep max - 250.

This is pretty sad. On the other hand, the math formula that I used to calculate the ORM said that it should have been 244 - I did the calc after the lift. I did normal warmup and acclimation - then added 10 at a time - waiting 2 minutes between each lift until I hit 250. I barely got it with good form. I knew that 260 just wasn't going to happen without serious cheating - not going all the way to the box - or getting hurt. I'll keep on track with diet the rest of today and probably edit it in tonight. Tomorrow, I'll find the max on something with arms - NOT the skull crushers though - since I've been advised this is a good way to get hurt. I'll probably do BB curls.

Diet edit:

M1.....Turkey bacon, 4 egg whites, otameal, coffee
M2.....PWO Shake, 80g dextrose
M3.....Chicken on multigrain
M4.....Low carb penne pasta/tomato&meat sauce/cheese

Probably won't be a meal 5. I've eaten way too much today - the turkey bacon was a bad start - started the day with 10g fat. It was decent after that, then at suppertime, blew it - didn't feel like cooking so I just nuked some leftover pasta stuff - really tasty, but not the healthiest stuff in the world.

[maverick]

250 is nothing to be ashamed of. I'm sure its more than me.

[Klinger]

Originally Posted by a_welch503

Squat - 1 rep max - 250.

:

Hey - remember when you had to start over on squats? This is a pretty damn good lift. Be proud of your progress.

[ajarvis]

250 is awesome :

[.V.]

Thanks y'all. I still want that strong squat though. I'll just keep plugging away at it and eventually get there.