a_welch503 WORKOUT JOURNAL

[threenorns]

nice.... i can't wait for the day i can do even one.

[.V.]

06-21-2005

Chest
Flat Bench.......150 x 6,6,5
Incline Bench....150 x 3,4,4
Decline Bench....150 x 5,4,4

Abs
Crunch...............80x3x10
Cable Crunch........100x3x10

Improvement on flat bench today. All reps felt easy, but on that last set, totally failed on rep 6. Got it above the pins and just stopped. That's better than pinning myself to the bench though. Same thing on the first set of inclines - got #3 easily, failed on #4. I think my STR time was just too short. Stretched it to 3 minutes for following sets and got my expected reps.

Improvement on weighted crunches was good, I had planned on 75 but got 80lb. Repeated 100lb on cable crunch again. I want to repeat it once more next time before increasing weight again.

[maverick]

Don't you hate that when you get more reps on your second and third sets? It's immediate confirmation that you did something wrong the first time around. I almost always do that with my overhead DB presses. I just can't seem to get the initial "boost" on the first set right.

[.V.]

Originally Posted by maverick

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

That's why I save them for very last.

threenorns - just keep working towards it. When I started, I couldn't even do one.

yeah, I hate it too. Then I find what I did wrong and try to fix it. And be sure to tell myself, "now you are really warmed up - you have to get more now".

[gcs118]

Originally Posted by maverick

Don't you hate that when you get more reps on your second and third sets? It's immediate confirmation that you did something wrong the first time around. I almost always do that with my overhead DB presses. I just can't seem to get the initial "boost" on the first set right.

It's all about the warm up

[.V.]

06-22-2005

Legs
Squat.............210x1x3
Squat.............200x3x4
SLDL..............240x3x5
Calf Raise........335x3x6
Leg Extension.....185x3x6
Leg Curl...........85x3x6

Good workout today. Squats are nothing like the weights I want to be using, but gradually getting there. I got 200 really well for squats today. Next week raise the reps then get the weight up a bit. Finally got all my reps on the leg extension and leg curls. Get to raise the weight now. Leg extensions will have to be a pretty big jump from 185 to 200. There is no more room on the machine to add more smaller plates, I'll just have to take off the 10 and add a 25. Leg curls will go to 90 (at last).

[Lift2Live]

Kick a$$ stiff legs and leg extensions Andy! That's very impressive. Don't worry about the squats, they're great. You are still coming back from being sick, no? Keep kickin' arse man!

[.V.]

Thanks, I keep forgetting about that because I'm always coming back. Gain a little, lose a little, gain a little more.

[gcs118]

You're always making gains Andy, from the moment you come back. You wanna see just how far you've come, go back to the first few pages of your journal. Big difference.

[.V.]

06-24-2005

Arms
BB curls....................110x3x6
Skull crushers..............100x3x6
DB curls.....................40x3x6
Cable Pressdown.........100 x 6,5,6

Concentration curl...........40x3x6
One arm tricep extension.....25x3x4
[one long set on CC and TE]
(alternating between the two for six sets total with no rest time)

Great arm workout today. Making progress better than I hoped. Got improvements on everything today. Still not as strong as I was, but stronger than last week. Failed sooner than hoped on the 2nd set of cable pressdowns, but came back on the third. Very happy to raise weight on TE a week earlier than planned. I got to this part of the workout and realized that I had enough in me to add 5lb, so added it.

[gcs118]

Originally Posted by a_welch503

DB curls....................100x3x6

Impressive

[.V.]

Originally Posted by gcs118

Impressive

Sorry, serious typo. Try DB curls 40x3x6

[.V.]

06-25-2005

Shoulders
Rear Shrugs......250x3x6
Front Shrugs.....250x3x6
Mil Press........100x3x6
Upright Row......110x3x6
DB Mil Press......40x3x6
Static Holds - 250x10 sec. 270x10 sec. 290x10sec. 300x9 sec.

Hooah - got all my reps today. Get to increase weight next time. All reps felt right - good, solid, strong - no wobbling or straining. Maybe my strength will return faster than I thought.

[Lift2Live]

Great to hear Andy! Gotta love those days that just go well.

[gcs118]

Were the static holds double overhand or mixed grip?