a_welch503 WORKOUT JOURNAL

[Xhale]

There's loads of grappling martial arts. The best one of self defense and conditioning is Judo if you don't have any judo clubs near you, look into ordinary
greco-roman wrestling, Great stuff.

[.V.]

None of any of that around here. I'm considered odd because I do train in the various styles. Or I did and am re-starting. I can't really count what I've done in the last while as really training. It doesn't matter what kind of ground fighting you practice though, if there is no one to train with, it is kind of hard to do. I've trained with my kids, but that is really for their benefit, not mine - it is hard to properly train yourself with a child as a partner. It really works out well for them though.

[.V.]

05-19-2005

Back
CDL.....................270x3x4
BOR.....................150x3x4
BW P/U.....15,10,6,7,6,5,4 = 53

Cardio - none - unplanned work happened. People with medical emergencies get priority over cardio today. Tomorrow and the next day, they don't.

Diet
M1.....Steak, egg whites, oatmeal
M2.....60g protein, 80g dextrose
M3.....Tuna on whole wheat
M4.....Chicken breast, baked potato, salad, roll
M5.....Bedtime 60g protein, 30g carb shake
Water - 6 liters
Totals: P-216g, F-51.5g, C-154g, Cal-1943

Comments

Some new tweaks on the lifting today. Lost some ground on the DL. During W/U and acclimation, got 280x1 pretty easily, but then was light headed and "seeing stars" so dropped back to 270 for the working weight, good thing too, I had to reset my grip for the last rep and that WAS the last rep I could have possible gotten.

On BOR, I'm improving my form a bit, I hope. Instead of holding my torso at 45deg to the floor to keep the back arched correctly, I've dropped the weight so that I can keep my torso parallel to the floor. My legs are a bit long to do it this way so I have to bend my knees a bit so that I can arch the back correctly (really kind of flat) instead of rounding it the wrong way. Better pull on the lats this way, I think.

On pull ups, I'm not doing the weight for now. I'm doing a BW 50 rep plan. However many sets it takes to get to 50 is how many I do. Today I went to 53. I hadn't quite failed on that last set so I got a few extras. Supposedly less strain on the shoulders this way. I thought dropping the weight, that they would be easy, then I realized that I haven't done a single pull up in 3 weeks. I'm making these changes because I'm really feeling the lats when I do Bench press, Military press, and deadlift - I think they need more work, so I'm changing the way I do them - hopefully for the better.

Tomorrow is chest/abs day so I will be finishing up my first week back to lifting then. My shame will be complete at my losses. Then I can start concentrating on getting it all back and making some new gains.

Came up a bit short on diet today. I was on call today and kept having to go in to work and time for eating just wasn't there. I'll try to eat more tomorrow. I got almost 2000 calories today. Goal for tomorrow, at least 2500. If I can hit that much, the leg work should be better on saturday than it was last time.

[Firehawk]

45 degrees bend and pulling the weight to your stomach is enough to work the lats.
Be careful with doing them how you are now dude.

[gcs118]

Doesn't torso parallel to the ground work the rear delts more than the lats?

[.V.]

I don't know guys - I'm still learning this stuff. All the video clips I've saw about how to do the BOR, they are parallel to the floor. As far as getting hurt, the BOR is definitely a risky one for that. That is why I've bent my knees enough to get the proper arch in my back. I'm just looking to improve the lat work, they seem to be holding me back a bit right now. What's the point of pulling 180 with the lats if it isn't real becuase the angle is wrong? As far as hitting the rear delts instead - that isn't what I'm trying to do, and if this doesn't work out like I'm hoping, I'll go back up to 45 deg. Do you guys do them at 45 deg?

[gcs118]

I do mine 45 degrees if I can, usually slightly lower.

Check this out: http://ironaddicts.com/video/315bentrow.avi

[wm009]

Get those calories up. I know it's tough at first but just keep adding a little more to each meal. Soon your metabolism will pick up, than you'll be starving at 3000 calories.

[.V.]

05-20-2005

Chest
Flat Bench........165x1x3, 160x4,4,3
Incline Bench................150x3x4
Decline Bench.....160x1x3, 155x4,4,3

Abs
Weighted Crunch..............60x3x10
Cable Crunch..............100x10,9,8

Cardio
35 minutes heavy bag work - kicks/punches

Diet
M1.....Peanut butter on whole wheat
M2.....4 egg whites, steak
M3.....PWO shakes - 70g Pro, 24g carb, 6g fat. 80g dextrose shake
M4.....chicken breast, rice/tomatoes
M5.....50g Protein, 24g carb, 4g fat shake
M6.....Big taco salad
Water - 6 liters

Comments
Lost a bit on bench work too. Didn't lose much on abs. I'm switching to an 8-10 rep plan instead of 10-15 on abs. That way I can do more weight and make them stronger and hopefully bigger. Big Abs? Yes - since I used to weigh 300 lb, there is still some skin I need to fill up - preferably with muscle, not fat. My chest is already sore from the bench work today - lats are killed from yesterday.

Cardio really felt good today. I like doing this plan - it sure kicked my butt. I'm going to need another speed bag - they just don't hold up too well to kicking. This is the 2nd one I've killed. I also need a heavier bag because this one moves way too much when kicked or punched - not too bad when jabbed. It is just an 85 lb bag. While paying attention to technique, I see that the muscle memory is still there, front kicks, round kicks, side kicks are all still good. My crescent kick is kind of weak - but mine always was. I didn't do any spinning kicks or back kicks today - I was working out in the rain and didn't want to bust my a$$ first day out. I'm going to have some pretty sore legs tomorrow - just in time for leg day.

Diet was excellent for a big part of the day - then I took my little girl fishing. We stayed way too late, caught lots of fish, then went and helped one of the deputies hunt for a deer that he had hit and it ran off. Didn't want it to suffer and die slowly. We didn't find it so it must not have been hit as hard as he thought. Anyway, we just got in around 10:30 and I didn't get to eat again until then. I have no idea about the caloric intake, or the nutritional content. I had a really big taco salad - with beef not chicken and a spoonfull of sour cream. Definitely not clean food, but quite tasty. Now it is off to bed for a good night's sleep to let today's work do me some good.

[gcs118]

It strikes me as kind of funny how you take your girl fishing and then try to help a deer escape it's pain...then worry about diet and food. The diet seems so trivial after the first two things, doesn't it?

[.V.]

Fishing = family activity, fun, free - clean food. Fish are killed and cleaned quickly and humanely
Deer = free low fat food. Also to be killed and cleaned quickly and humanely. Much better that the way the beef or pork you buy at the store are done. Ever been to a slaughterhouse? Very cruel.

All life = precious, respected, not to be wasted. If you take it, eat it - no sport fishing, no sport hunting. Even worms are to be returned to the flower beds if not used to catch a fish.

Oh, btw - thanks for the link to the video. That is the only one of the many I've watched that showed it being done that way. All the others were parallel to the floor.

[gcs118]

No problem. Yeah I was just saying how important the fishing and deer things were, but in perspective the diet issue really isn't a big deal compared to other things like that.

[.V.]

Yeah, that is what I thought you meant. When put into perspective, family time and helping out is far more important. But, they are just an everyday part of life - as are the diet considerations. In my life, fitting diet considerations, exercise, family time, and emergencies (which are my livelihood) together are just everyday occurrences. Last night's deer event just happened to come at an inopportune time was all.

[.V.]

05-21-2005

Legs
Squat..........210x 5,5,4
SLDL..............240x3x5
Calf Raise........330x3x6
Leg Extension.....175x3x6
Leg Curl........85x 6,6,4

Cardio
1 minute burpees to warm up.
15 minutes all out on the heavy bag.

Diet
M1.....Steak, 4 egg whites, oatmeal
M2.....Protein shake, 80g dextrose
M3.....Chicken Breast, potato
M4.....Protein shake, 80g dextrose
M5.....Protein shake
Water - 5 liters

Totals P-234g, C-289g, F-33.5, Cal-2393.5

Comments
Some improvement on all lifts today. Cardio was good but the forearms are getting pretty sore. Technique is good and strong.

Missed one whole food meal today - fishing again. Saturday off with the kid - fished all day and until 10pm. Caught plenty of free protein to eat later though. Didn't quite hit my calorie goal today, but still got in more than usual. Maybe I'll get hungry in the middle of the night and have an extra shake or a sandwich or something.

Now it is time to clean fish.

[gcs118]

You go 15 minutes straight on the bag or do 3 minute rounds? After just a couple minutes I'm wiped out, I can't finish a 3 minute round very hard. I couldn't fathom going hard for 15 minutes!