a_welch503 WORKOUT JOURNAL

[gcs118]

Wow. I had no idea. I'm really sorry Andy.

[.V.]

Thanks man, it's been a hard couple of weeks, but I do know that things get better. I just keep plodding along towards my goals - because they keep me on my feet so that I can continue to take care of my family.

Hi Andy,

I'll include the soul of your sister and her family in my prayers.

[CF-OC_gal]

Hey Andy - my condolences and prayers go out to you and your family.

I'm glad you have been able to come to DF and still make posts. We are here for you.

[Firehawk]

Sorry to hear that man. Best wishes.

[.V.]

Thank you all. You are very kind and supportive. Coming and posting has given me a few minutes each day to try to take my mind off of things.

[.V.]

06-13-2005

Chest
Flat Bench........150x3x4
Incline Bench.....150x3x4
Decline Bench.....150x3x4

Abs
Crunch+W..........70x3x10
Cable Crunch.....100x3x10

Cardio
Workout got interrupted for a couple of hours. Didn't actually get to finish until 2pm. I will wait until late this evening and get in a good boxing workout with my girls. Finally, some exercise they actually seem interested in.

Burpees, push ups, punch out drills, sparring.

Diet
Will be decent today. Shoulder pork and eggs, protein shakes, chicken, and green veggies. Also - PWO dextrose.

Comments
No improvement on chest today, but no loss either. A tiny bit of strength loss, but that just made the same weights heavier and more intense. I see a good return coming here.

Some improvement on abs today. This was unexpected, but I'll take it. I guess the fat I lost from not eating isn't in the way of getting better crunches anymore. Take the good wherever you can find it.

[.V.]

06-14-2005

Legs
Squat.............210x4,3
..................200x1x4
SLDL..............240x3x4
Calf Raise........335x3x4
Leg Extension.....185x3x4
Leg Curl...........85x3x4

Cardio
8 hours running a weedeater - doing around all my trees, the roadbank, and both sides of my creek. Won't do anything else except maybe go fishing around dark.

Diet
M1.....6 egg whites, oatmeal
M2.....50g protein, 88g dextrose
M3.....Chicken breast, salad
M4.....50g protein, 4g carb shake
M5.....Don't know yet - too tired to think about it right now.
Probably hamburger helper if my wife cooks, chicken breast and broccoli if I cook.
M6.....Will be another 50g protein shake.

Comments
I've lost some ground again on legs. I'll get it back if I'm able to keep up the workout schedule. I don't see how anything else could possibly happen now to interfere. I was getting the 210 like planned, but on the second set - I went weak about halfway up and ended up leaning forward too far, hurting the sacroileac area again. It's just a muscle spasm so after a few minutes of my 9 y/o walking on it, I was able to drop the weight to 200 and finish. Everything else went as expected and as planned. Tomorrow is work, so no lifting - then day after - I get to do arms.

[gcs118]

Those SLDLs are climbing...I bet you can reach 315 by the end of summer if there are no major interferences. Also glad to see things gettin' back on track like usual. You da man Andy :

[.V.]

Thanks Greg, I think I'll eventually get there. End of summer? I don't know about that - but I'll see how far I get by then.

[.V.]

06-16-2005

Arms
BB curls.............110x3x4
Skull crushers.......100x3x4
DB curls..............40x3x4
Cable pressdown......100x3x4
Concentration curl....40x3x4
Tricep extension......20x3x4

Diet
M1.....6 egg whites, oatmeal
M2.....PWO shake 50g protein, 80g dextrose
M3.....Ground chuck, salad
M4.....CHEAT - mexican from the real resturaunt. Shrimp/chicken fajitas with the beans AND rice. Plus chips with jabenero salsa. Yummmmm. I know the owners and they were shocked that I ordered a cheat meal. They are used to me eating the chicken taco salad with no shell, no chips, no bad stuff.
M5.....Will be a protein shake 2 scoops whey with skim milk.

Cardio
Damn job - I really need to win the lottery tomorrow. Kept getting called back in to work - heading that way again right now. No cardio today.

Comments
My left side is weak again, darn it. I've lost plenty of strength on my arm workout. It will come back - just like when I lose anything else, just work hard and build it back up. On standing alternating db curls, I was having to swing the weight to get it started with the left arm so I kept dropping the weight until I didn't have to swing at all. Same thing with BB curls. With the heavier weights, I was having to lean forward and use some body momentum to get it started - not good. I think that in a month or so, I'll get back up to where I was without having to cheat.

I did something a bit different today for arms. I decided to add in the concentration curls and the one arm lying tricep extensions at the end of the workout. I did them as one giant set with no rest like this:

Left arm curls>right arm curls>left arm tricep extensions>right arm tricep extensions=one set. Then without a rest period start over.

My workout will be late tomorrow because my oldest daughter is having surgery in the morning and I have to have her at the hospital first thing. Then while she is there, I have to go next door to the college and pick up the materials and equipment for an ACLS class that I have to teach on the 25th and they never know where anything is so I'll spend a couple of hours finding it all.

[.V.]

06-17-2005

Shoulders
Rear Shrugs......250x3x4
Front Shrugs.....250x3x4
Mil Press........100x3x4
Upright Row......110x3x4
DB Mil Press......40x3x4

Diet
I'm gradually getting built back up on my nutrition that I lost over the time I didn't eat. I'm back to a higher protein, higher fat, more controlled carb plan. Too many carbs damaged my bulking attempt with too much abdominal discomfort, gas, diarrhea. My carbs are now primarily the pwo dextrose, some oatmeal, and the high fiber, high vitamin green veggies. There are also some in my protein shakes when I use the skim milk. Although I lost a lot of strength over the last couple of weeks, and am as weak as a kitten, the intensity and energy levels are back up in my workouts. The strength is sure to follow soon. An insulin resistant person should NOT go on a high carb bulk, as I learned the hard way. If I keep my glucose levels controlled at a low level with my controlled carb eating plan, then the insulin spike from the dextrose can be effective. Otherwise, it just makes me fat. In only a week of eating my protein and fat agian, I already feel myself getting stronger (eventually bigger too), well, stronger than this past week anyway - and my abs are back as a bonus. A scoop of sugar free chocolate ice cream in the blender with the whey and milk sure makes the 70g of protein much better after a hard workout on a hot day too.

Comments
Although I've damaged myself by not eating properly lately, the intensity was great in today's workout. Each rep was forceful, purposeful, and felt good. Today was a perfect max ot workout. All the weight I could handle for 3x4 on each lift. AND the whole thing only took 35 minutes. The way max ot is meant to be. Instead of the 1.5 - 2 hours it has been taking to get the same workout in the past. Now that my diet is recovering, the recovery time needed is so much less.

[Klinger]

good to see you're getting the diet and weights back on track. those setbacks are temporary; you'll be where you want to be in a matter of weeks andy.

[.V.]

06-18-2005

Posting this one a couple of days late:

Back
CDL...........250 x 6,6,4
BOR...............160x3x6
P/U.....15,12,10,6,5,5=52

Slight improvement for back day. Moving in the right direction. Got my 50+ reps for BW pull ups, but took more sets to do it this time - too wiped out from the other work. That's OK, the lower reps makes for better form.

[maverick]

I know what you mean man. Those pullups/chinups pretty much have me drained for the rest of my workout.