a_welch503 WORKOUT JOURNAL

[gcs118]

Andy man you'll get that squat up there in no time. 250 is pretty good if you're using good form and going deep. All of your lifts have been taking off. You'll be repping 315 like nothing sooner than you think. You got this

[.V.]

Wow - yesterday on the squat thing - I used a wider stance - not as wide as you guys reccomended in that other thread - just a bit over 1.5x shoulder width - it definitely made me more stable. Drawback - 04:30am muscle spasms in the hamstrings - couldn't straighten my legs for a few minutes. Legs are totally trashed today from a single 250lb squat - of course it was a box squat not the halfway things I used to call squats with more weight. I can see how going wider is definitely going to be better for building the legs up and making them stronger.

04-30-2005
Arms

BB curl 1 rep max workout
60x10
80x3
100x1
110x1
130x1
150x1
155 - failed 3 attempts. The formula said I should be able to do 157x1 - didn't happen.

Diet
Started off crappy today.
M1.....Finished off the pasta stuff from last night.
M2.....PWO shake, dextrose drink

The rest of the day will be chicken breasts and salads. I don't know what has happened to my dietary dicipline lately. It stinks. I guess just lazyness because I didn't want to actually cook this morning or last night.

I'll grill enough chicken at lunchtime to do the rest of today and tomorrow.

[gcs118]

Strong ass curl!! 155 would be bad ass, but 150 is wicked.

[.V.]

yeah but it took almost a minute to get it up. Down went somewhat faster - I tried to put it down slow, but at 3/4 of the way down, It was just too heavy to hold back.

[Firehawk]

You should be sporting around 18 inch arms by now dude, to be curling 150 with no back and no cheating lol.
I bet you you're catching Jaster with those. He's probably doing somewhere around 165-185 I'd guess. Course i have no way of knowing until he says what he can do...

[.V.]

Tell me about it - it just isn't fair - I back up to the wall so I can't swing - although the last 1/4 of the negative was kind of a drop. I'm stuck with these little 15 inchers. Story of my life - 15 inches and can't get any more.

[Firehawk]

You be contending with Jaster soon at that rate...

[.V.]

Naah - remember the curl is the only thing that I can get very much up on. And my biceps are so sore today from just the one rep this morning - I don't think I'll be trying this again for a while.

[.V.]

05-01-2005

Shrugs
Warm up & acclimation front and back up to 270. Then when doing singles - just did front increasing in 20 lb increments until 290, then increased in 10's from 300 on up. Holding the weight at the top of the movement for a count of five before going back down.

1 RM = 320. Failed at 330 x 3 attempts. Did not have enough left in me to drop down to 225 and try it.

Tomorrow is an off day (I have to go to work). Tuesday will be CDL max day.

Diet - off to a good start today.

M1.....Grilled chicken breast, oatmeal, 4 egg whites.
M2.....PWO shake, Dextrose drink
Looks like grilled chicken, baked potatoes, salads for the rest of the day. Oh, and probably a protein shake before bed.

[.V.]

The schedule had to be changed. Worked yesterday 24 hours. Up most of the night - no rest except about 2 hours this morning. On call today for another 24 hours - got busy again. I decided that doing a max deadlift when this tired is a really good way to get hurt. So I just plan to eat clean today - hope to rest good tonight and do the max deadlift tomorrow and the max bench thursday. After that is supposed to be a week off. I don't know if I will take that much time. With the days off this week and just doing max lifts on a single body part I haven't had a real workout anyway. I think I will just do my plan for tomorrow and the next day then take off 5 days and get back to my regular workouts. I already feel rested and ready to get back on schedule now. I would just do my next 2 days and get back on schedule, but I am going to do something right for a change and let the muscles and CNS have enough time to really be ready for another few months of hard work. Now that I know they can do more than they have been letting me do - they are going to really get pushed hard - time to do some growing and getting stronger.

[Zoetastic]

Originally Posted by a_welch503

I decided that doing a max deadlift when this tired is a really good way to get hurt.

I think that's a good call!

[Xhale]

Are you doing any cardio or are you just focusing at increasing your mass atm?

[.V.]

Zoe - it did turn out to be a good call - today went pretty well.

Xhale - I really want to do my cardio - but am still stuck and can't get out there to get it. No jumprope yet. While bulking, I want to stick with my walking then hit the cardioglide when it is time to cut. I actually enjoy the benefits of both though. I just finished the engine work on my truck 5 minutes ago and am taking a break before the test drive and setting the timing - then I should be able to get out in the evenings for my walking at least.

05-04-2005
Back

Max deadlift - 300 lb X 1

I went through my normal warmup/acclimation routine then started doing singles with 20 lb increases until 290. Then went 10 more to 300. I could have done two reps with 300, but wanted to try 310 - failed on 310 and called it a day - no need to get hurt. Tomorrow - bench max.

[gcs118]

300 is a milestone for any lift. Excellent work Andy! :

[Xhale]

You'll get to it soon. Cario is just something you have to get used to doing.

Anyway, this place http://www.warriorforce.com/articles.html has a lot of routines that'll leave you lying in a pool of sweat.

Enjoy!