a_welch503 WORKOUT JOURNAL

[rangers97]

Originally Posted by a_welch503

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.

do you measure your arms flexed or unflexed?

[.V.]

Originally Posted by gcs118

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

Now to get more than clean off the flab. Getting closer. I will be glad too. I'm sick of having to eat so darn much all the time. Remember I'm the only person around who would prefer to cut because the ketogenic diet is so much tastier - and who hates to eat a lot? Uhoh, here comes the men with the white coats and the straight jacket.

Originally Posted by rangers97

do you measure your arms flexed or unflexed?

Bent but not flexed. I think flexing for the measurement would be cheating. Kind of like the 13 year old getting "the other" measurement while looking at a penthouse..

[.V.]

07-07-2005

Nothing today. Back just hurts too much. This hurts worse than the time I tore the lat. I still don't know how I managed to do it. How does one hurt the upper and middle back doing squats? The best I can figure out I must have just leaned back while trying to hold up straight instead of leaning forward. It does feel better today than yesterday. Hopefully I'll be better enough tomorrow to do it again without getting hurt. If it isn't completely better by monday, I'll go see the doc.

[gcs118]

Odd. Hopefully it's just a fluke and heals very quickly.

[.V.]

07-08-2005

Legs
Squat.............210x3x4
Squat Singles.......230x6
SLDL..............245x3x4
Calf Raise........340x3x6
Leg Extension.....200x3x6
Leg Curl...........90x3x6

Edit: Cardio - 4 miles fast walk - started strong, tired in the middle - finished strong.

My back is much better today. The bottom of the traps are both still very tight, but not nearly as painful. It was just a muscle spasm. I get these sometimes - I used to get them exactly in this place for no apparent reason at all from nerve damage to that particular dermatome. It is fully functional, just a bit painful. I did my squats today like I should have done 2 days ago - all went well. Good form, good squats, good leg day. I'm 2 days behind now - I have to work tomorrow so arms will have to wait until Sunday morning when I get home from work. Going to start getting at least some walking in every couple of days, If I'm going to start cutting in August without cutting calories too much - that means serious cardio. Got to get some stamina for it.

Glad you are feeling better.

[gcs118]

Definitely good to see the back is much better already.

[.V.]

07-10-2005

Arms
BB curls..........................115x3x6
Skull Crushers..................115x6,5,2
Standing Alternating DB Curls......45x3x5
Cable Tricep Pressdown............105x3x4
Concentration Curls................45x3x6
Lying Tricep Pressup...............25x3x6

Good arm day today. Improvements on everything. Accidentally went beyond what I had planned. Supposed to do skull crushers 105x3x6 and thought they were a bit heavy and wondered why I didn't get all my reps. Then realized I had 115 on the bar. I don't know if I will drop back down and work up to 115 getting all my reps or just keep at these smaller sets with 115 until I can get all 3x6 reps with this weight. Either way, it was a great arm day - especially considering I'm terribly sunburned, ran my butt off with ambulance calls all day yesterday and all night last night, got no sleep, had one of those blinding headaches that turned into vomiting about 3am - and finally hit the weights at 3pm with no sleep. That's OK, I got plenty of good eating and lying around being lazy all day. Hope to sleep good tonight.

Well so much for being lazy, another wreck just happened - got to go back to work.

[gcs118]

That's one hell of a day you had there. I'm surprised you got a such a great workout in Andy. You must be a serious trooper

[.V.]

Originally Posted by gcs118

I'm surprised you got a such a great workout in

It just had to be done. A good day in the gym does make things seem better.

[Klinger]

It ain't a real workout unless somebody pukes...

[.V.]

07-11-2005

Shoulders
Shrug(rear)......255x3x6
Shrug(front).....255x3x6
Mil Press......105x6,6,4
Upright Row......115x3x6
DB Mil Press....45x6,4,4

Cardio
Walk - 4 miles. Not real cardio yet, just getting ready for it so I can do it when it gets time to cut.

Comments
Made improvements on everything today - small ones, but still moving in the right direction. Even the walking was better, I didn't tire out in the middle of it. I didn't pass any runners at the 2 mile point, but still - I'm out there walking instead of sitting on my butt at home (I did pass the other walkers though). I did manage to keep pace with a cute backside for about a mile then she must have decided I was a stalker and kicked it into high gear. It took another mile and a half to catch back up.

[threenorns]

LOL - nothing like a fluffy tail to keep the hound on the trail!

[gcs118]

It makes the time fly by...

[maverick]

I've said this before, but its amazing how our own blood, sweat, and tears can sometimes fail to peak our performance, but a hot chick does it everytime!