a_welch503 WORKOUT JOURNAL

[gcs118]

Ah the bloody knuckles. I wish someone would have told me not to hit the bag without bag gloves! I'm tired of my knuckles bleeding after every session on the bag, no matter what. At least the scars look kinda cool lol. But I'd still rather be without them...

[.V.]

They will callous up after a bit I guess, kind of like the hands right behind the middle two fingers from the bar.

Have you ever seen Master Pan's knuckles? The guy from china who lives in canada and teaches the iron fist style of kung fu? Huge calloused gnarly looking knuckles. But, he does punch through steel to train them. Too hardcore for me.

[gcs118]

Yeah I'm not quite THAT hardcore...I'll stick with the regular bloody knuckles before I have ugly, knarled hands when I'm 18 lol.

[.V.]

05-24-2005

Shoulders

F. Shrug..........270x3x5
R. Shrug..........270x3x5
Upright Row.......125x3x4
Mil Press.........100x2x6
DB Mil Press....40x 6,6,4

Cardio - None

Diet
M1.....Chicken breast, oatmeal, 4 egg whites
M2.....PWO protein shake (hereafter called ass drink)
M3.....Tuna on wheat
M4.....Ass drink
M5.....Chicken breast, salad
H20....6 liters

Totals: P-209.5f, C-354g, F-20g, Cal-2434

Comments
Today was the worst workout ever. I must have slept wrong last night - I woke up with the right SI joint killing me. Took forever to get it loosened up enough to hit the gym. It still hurts. I think my morning food must have worn off before I lifted because I was as weak as a kitten. Lost strength on about everything. Did the Max OT warmup as reccomended in yesterday's discussion too. 50% for 10, 60% for 8, 90% for 3 then right to working sets. Seemed like a good start, slightly improved on shrugs right off, then just went weak on everything else. Lost weight and reps on about everything. Had to keep doing drop sets to find out what I could lift.

Still, once I found out what I could do, I did manage to get maximal effort lifts for each exercise - that is the point of the whole thing so each targeted muscle was worked to it's maximum ability. The ability is just less than before.

Cardio - after running so late getting my workout, my day just ran out of time, hurt my shoulder putting on a heavier deck spring on my mower so that the belt wouldn't slip in the thick grass (I have to mow twice a week). I just ran out of time, motivation, and ability then skipped cardio today. I'll get back on it tomorrow.

On a brighter note even though the weider weight gainer tastes like ass smells and smells like a fart, it has plenty of calories. I got almost 2500 calories even skipping one meal. I think I'll be able to get enough calories in by using this stuff - although the protein/carb ratio is not right by max ot reccomendations. I did discover that if put in the freezer untily it starts to stiffen up I can pretend that it is just a turd flavored milkshake and get it down. I think as soon as the store gets some more in, I'll be changing back to designer protein or even walmart whey.

I'll quit b*tching now, finish drinking my diet rite cola (I know, it should be water but it's been a crappy day and I want the comfort of drinking this poison) and have a better day tomorrow.

[maverick]

turd-flavored milkshake, huh? I can't get myself to eat healthy things that I don't like. I just keep shopping around and trying things til I get somrthing I like that does what I need. I went through a bunch of veggies that I hated before I came up on liking broccoli. Just keep trying stuff, you'll find something you don't have to choke down eventually.

****ty workouts suck. Just use it to motivate you for your next workout.

[gcs118]

Andy if I do recall one time when I said I ate something that "tasted like ass" you told me you had never tasted ass before...I take it now you have I wish I could find that damn post lol.

[.V.]

Originally Posted by gcs118

Andy if I do recall one time when I said I ate something that "tasted like ass" you told me you had never tasted ass before...I take it now you have I wish I could find that damn post lol.

I always try the reccomendations from here.

Hey if it's got good protein....

But what I actually said here was "tastes like ass smells". Kind of like the way kiwi tastes like a fart smells.

[gcs118]

Found my quote! Klinger's journal page 28

I use the capsules - 5g in 7 capsules. Sit down with dextrose drink - take the caps - done with it. I've never tasted ass before, but when the one capsule broke...I suspect your comparison is probably pretty close.

lol darn my hard work went to waste

[.V.]

yeah, I remember that.

[.V.]

05-25-2005

Back
CDL..................270x3x5
BOR..................150x3x6
PU/BW.....16,15,9,8,7=55

Cardio - None

Diet - Clean all day almost 3000 calories

Comments
Waited late to work out. No cardio becase my 15 y/o daughter needed her daddy. Past 13, that doesn't happen very much and when it does, one HAS to be there for them. Made slight improvement on each lift. I'm going to go back up to almost 45 deg for the BOR next week, the parallel is just too awkward. Besides, by raising up a bit, I can get way more weight and that's what makes for more muscle anyway.
One cool thing though, I had that SI pain for a couple of days and put the workout off for a long time trying to loosen it up, then decided to just lift anyway. Immediately after the Deadlifting, the pain was gone and the hard knot over the sacroiliac was gone. That was a nice surprise.

05-26-2005
Work day, no workout at all. Diet wasn't the best. Way too busy ran emergency calls all day and all night.

Diet was egg mcmuffin, chicken taco salad, chicken on whole wheat, double cheeseburger with mcfries. Plenty of water then there was the diet mtn dew and diet pepsi (one of each).

[Klinger]

Andy - just noticed that our DL and row weights are almost identical. But I'm still scratching my head over your insane ability to curl a buck-35. Maybe I should get a night job lugging around people on stretchers.

[.V.]

I dunno, just genetics I guess. I'm just glad that I have something strong.

The others, I just try to play catch up on.

[.V.]

I forgot to mention 5-25 was measuring day.

Bad news for a birthday present - I lost 3 lb of LBM. I guess this would account for the strength loss. I'll have to be a little smarter about time off next time. I don't understand increasing the calories and losing ground. Oh well, keep at the weights and eating and it will come back.

New measurements

Chest.......42 - up 1"
Waist.......33 -same (around the navel)
Hips........37.5 - down 1.5"
L thigh.....23 - up 1"
R thigh.....23 - up 1"
L arm.......14.75 - same
R arm.......15 -same

Weight......184.5
LBM.........167 - down 3 lb.
BF%.........10

[maverick]

How do you determine BF% by those measurements? I don't understand it. At a quick glance, your legs and chest got bigger, but your midsection (hips) decreased, that doesn't sound like fat gain. Even if it was, its your birthday, enjoy it. I'll bet you wouldn't have noticed these changes with out measuring, so there's no reason to worry. Its just motivation for the future.

Happy Birthday!

[gcs118]

Happy birthday Andy!