a_welch503 WORKOUT JOURNAL

[gcs118]

Originally Posted by rangers97

well based on that response, I think I will skip it, lol

haha ditto that. I know my gym doesn't have one and I'd rather not embarrass myself by unsuccessfully attempting it at the lat pull down station.

[.V.]

06-30-2005

Arms
BB Curl.............115x3x4
Skull Crusher.......105x3x4
Standing DB Curl.....45x3x4
Cable Pressdown.....100x3x6
Bi/Tri superset done without a break.
CC...................45x3x4
TE...................25x3x4
Switched immediately between CC and TE

Good arm day. Got all my planned increases today. I can't quite figure out one thing though. Why is the concentration curl and the standing alternating db curl the same weight. Maybe I should start swinging a bit on the curls like in the max ot video clips to get more weight up? Naah, don't think I'll do that.

[.V.]

07-02-2005

Shoulders

Rear Shrug.....255x3x4
Front Shrug....255x3x4
Mil Press......105x3x4
Upright Row....115x3x4
DB Mil Press....45x3x4

Not enough sleep last night. Somebody hit another deer and instead of letting it rot and go to waste, my partner and I spent part of the night butchering it (yaay, more free low fat protein). Then got about 3 hours of sleep. After that the calls started, busy day/busy night. Thought today's workout would stink, but it woke me right up and went well, got my weight increases on every exercise. Got my 3 sets of 4 reps on each too. I'm happy with it. Still moving in the right direction recovering from the recent strength loss. I suspect if this didn't keep happening to me, I could actually get big and strong someday.

Supposed to take measurements today and recalculate BF%, but one of my family lost my tape measure. No one remembers seeing it. I weigh 190 right now. If I'm not gaining too much fat, that means that the bulk is going OK. I can still see some abs, so the BF is probably somewhere between 10% and 15%. I'll post measurements when I get a new tape.

[.V.]

07-03-2005

Back
CDL..............260x3x4
CDL Singles........180x6
BOR..............165x3x6
P/U.....15,11,9,5,5,5=50

Back day was GOOD. I usually dread it and think, "this is the one where I get hurt." Today, the lifting all went right. Had a spur of the moment flash of wisdom/stupidity, I'm not sure which - after DL I added another 20 and do a few singles. I don't know if the way I did them was right, or I rested enough/too much between them, but it felt pretty good. Took a lot out of me though, the pullups suffered a bit.

[Lift2Live]

I would give alot to be able to do 5 pullups! 50? sheesh, awesome stuff Andy! Glad to hear everything felt so good.

[gcs118]

Nice job Andy, numbers lookin' good.

[.V.]

Originally Posted by Lift2Live

I would give alot to be able to do 5 pullups! 50? sheesh, awesome stuff Andy! Glad to hear everything felt so good.

Yes, but that is BW only - I've stopped doing weighted pullups for now. Trying something different. Reading the posts from all the "volume whores " out there made me want to try a bit more volume on a lift or two.

Originally Posted by gcs118

Nice job Andy, numbers lookin' good.

Thanks. They are moving in the right direction again. It sucked while they were dropping every week.

[.V.]

07-04-2005

Chest
Flat Bench................155x3x4
Flat Singles................175x6
Incline Bench.............150x3x5
Decline Bench...........150x6,5,5

Abs
Crunch....................90x3x10
Cable Crunch..............110x3x8

Grip
BB Static Hold..................300x3x10 sec
Plate pinch walk.....25lb each hand/50 yards
DB farmers walk.....50lb each hand/100 yards

Improved on almost everything a bit today. After the singles, the 150 on inclines felt light - until rep 5, then failed on #6 three times. Still a slight improvement because the 3x5 did go up easier than last time.

I saw people doing farmers walk in a strongman comp on ESPN 2 a few days ago. I thought they must have some awesome grip to hold that much weight and walk/almost run with it. Although they were allowed to set it down and re-grip, I decided since I'm not carrying anything close to what they are I'd just hold the weight and go. The shorter walk was just holding a 25 pound plate between my fingertips and walking until I dropped the weight. Then pick it up and go back.

[threenorns]

i'm impressed how your incline bench is so close to your flat - mine takes an easy 20-30lb hit.

[.V.]

Originally Posted by threenorns

i'm impressed how your incline bench is so close to your flat - mine takes an easy 20-30lb hit.

I tilt the seat up opposite the back so that I can concentrate on the lift and not concentrate on keeping my butt from sliding off the bottom of the bench. It makes inclines much easier. Edit: Much less difficult.

[Xhale]

Farmers walks are great for strenght improvement.
They won't make you look like a bodybuilder but you'll be able to kick bodybuilders ass.

You should also try some turkish get ups now that you're a bit more into functional strenght.


Great work!

[.V.]

Xhale, what are turkish situps?

Never heard of that one before.

[.V.]

07-06-2005

Legs
Squat.....210x1x4
.............210x1x1

Body crapped out on me today. Woke up this morning with my legs feeling weak. Ate as planned getting ready for the workout (once I finally made it home). When ready, warmed up as usual then got my first set of 4 with the increased weight. They went up perfectly, explosively. I was pretty happy with this - from feeling weak to getting terriffic reps with a heavier weight. I was looking forward to my 230 lb singles later on. Then on the second rep of the second set, I got a terrible spasm in the very bottom of the traps down there where they come together with the lats. I don't know what happened. My form was right, feet wide, pushing up through the heels, not leaning forward. It just felt like my shoulders collapsed backwards and down towards the middle of my back (best way I can describe it). There I was hung halfway up on the rep. Finally got it up and re-racked. That ended the workout for legs today. If better, I'll try again tomorrow.

THIS SUCKS. I think it is all a communist plot to keep me weak.

Although it isn't worked for, I'm having my PWO dextrose/protein/creatine in hopes of getting some nutrients to the injury so it will heal up quickly.

[.V.]

07-06-2005

New Stats

Wt...........193
B............12%...........2 % gain.
LBM..........174 lb........4 lb gain
Ab...........33.5 in.......1/2 in gain.
Chest........42 in.........No change.
Left Thigh...24 in.........1 in gain.
Right Thigh..24 in.........1 in. gain.
Left Arm.....15 in.........1/4 in. gain.
Right Arm....15 in.........No change.

Getting a bit fatter. But I can still see some abs (barely). My 32" waist jeans still fit and my 30" waist uniform pants still fit. I've gotten some of my strength back - all the messed up time off in late may and early june kind of messed up the bulking plan. Today isn't going to help any either.

I'm still looking for 200 lb by the first of August unless I get too fat first. Then time to cut some off and see if there is any actual improvement. Hopefully 180 lbm. Kind of an unreasonable goal (the 180 lbm), but one worth shooting for.

[gcs118]

193...you're about where I am Andy. Glad to have you at my weight