a_welch503 WORKOUT JOURNAL

In my opinion, 600 meters of swimming counts as cardio. Doesn't the water feel great on a hot day!

[.V.]

Not to me, I hate swimming, hate the water. It causes muscle spasms when it is cold. But, after 5 100 degree days in a row, the water was warm enough that I could take it and since I didn't have time to do anything else, I swam.

Today is chest day - time to eat and get strong so I can have a good one.

[.V.]

07-22-2005

Chest
Bench Singles...........170x6
Flat Bench..........155x6,6,5
Incline Bench.....150x4,5,5,4
Decline Bench.......150x6,4,5

Abs
Crunch................100x4x10
Cable Crunch..........110x4x10

Grip
Farmers Walk.....70 each hand 100 yards.

Cardio
Swim..........900 yards (about 1/2 mile)


Comments
Got my singles today, tried 180 but could only get one. Dropped to 170 and got them all. Go up to 175 next week. My MAX OT work didn't improve this time, but I'll keep after it. I expect that it will improve next time.

I finished my 8 weeks of experimenting, improving, and regaining lost strength today. It only took 10 weeks. There were a couple of setbacks along the way and I didn't get it all back, but I'm on the way.

The front of the shoulder joints were hurting today while pressing, I'm not sure what's up with that. Tomorrow is leg day, I almost look forward to squatting after last week went pretty good. Definitely looking forward to tomorrow evening's cardio. I wish I could do it today, but I'm on call and can't get that far away from a vehicle.

Edit: Swam at home this evening. Now I don't feel as bad about missing my cardio.

[.V.]

07-23-2005

Legs
Squat Singles.....235x6
Squat...........210x3x6
SLDL............245x3x6
Calf Raise......349x3x6

Cardio
Walk............6 miles

Comments
Legs started off pretty good today. Got all my planned reps on everything. Got some extras on calf raises. Going to raise the weight on everything next week. I'll be putting my last 3lb on the calf raises then - time to buy some new plates. I was hoping to avoid that until I could afford a whole olympic set, but I've ran out of time. I guess next weekend, I'll make the trip to pick up 50 or 100 lb, whatever I can afford (and sneak past my wife).

Legs are pretty sore already from doing 6 miles after leg day. I did drop the leg extensions and leg curls - for today at least - maybe for good, I don't know. They are starting to hurt my knees. They were just to help me get my squat weight back up to 200 and I'm past that now so I probably need all my leg energy for squats. My bench said to only put 150 on the leg extension attachment anyway - 200 makes it groan. I'll see how the knees are next week and decide if I'll keep them or drop them.

It was far too hot today to cook and eat much real food so after my breakfast of 4 egg whites, 1 yolk, and 4oz sausage (I cooked oatmeal then forgot to eat it) I just had 3 60g pro/ 30g carb shakes and 3 cans of tuna over big beds of lettuce and tomato. I had 2 80g dextrose shakes (one after weights, and one after cardio) too. It wasn't bad - it just didn't feel like eating real food. Still, my totals for the day weren't bad. P-330g, C-269g, F-64g, Cal-2972. To get my 3500, I have to eat a couple of steaks instead of so much tuna. If I cut my spikes down to 40g and use water instead of skim milk for my protein shakes, I could probably cut on this pretty easily - my cut may just be august instead of both august and september if I could maintain the dietary discipline to eat this way for a whole month. And if the mercury in the tuna doesn't kill me in that time.

[gcs118]

Singles look good Andy :

[.V.]

07-24-2005

Arms
BB Curls...................120x3x6
Skull Crushers.............110x3x5
Alternating DB Curls........50x3x4
Tricep Cable Pressdown.....105x3x6
Concentration Curl..........45x3x6
Lying Tricep Extension......25x3x6

Cardio
Walk.......................4 miles

Comments
BB work felt heavier than usual today - but if it isn't heavy, why bother. DB CC and TE just felt really light today. Considering that the same weight wiped me out last week, I'm pretty happy.

Actually I'm pretty happy with the whole workout. I would have liked to have gotten 3x6 instead of 5 on the skull crushers, but I'll get them next week.

I only went 4 miles on my walk today - my legs are still just totally wiped out from yesterday. Tomorrow, I go to work - no lifting or cardio (except for carrying sick people). I expect to be fully refreshed and ready to really kick butt on shoulders tuesday.

Originally Posted by gcs118

Singles look good Andy :

Thanks Greg, I do believe they are helping me get stronger. Now if they will just work on the bench press.

[gcs118]

Bench is always more stubborn...just give it a little more time.

[.V.]

07-26-2005

Shoulders
Rear Shrugs......260x3x6
Front Shrugs.....260x3x6
Mil Press........110x3x4
Upright Row......120x3x6
DB Mil Press...45x 7,7,6
SUDBMP............45x3x4

Cardio
Swim............1/2 mile

Got some improvement on everything today. Grip was a bit of a problem with the shrugs. On every set, I had to put the bar down and re-grip between reps 5 and 6. I guess I'll do 260 again next week, or until I can hold the bar for the full 6 reps. No need going up if I can't hold on to it. I was supposed to increase to 50s for the dumbell military press today, but couldn't get the weight up into position. So I just did 45s again and did extra reps. I can press the weight, but if I can't lift it into pressing position without help, then the strength is not real, not mine, doesn't count. After doing that work, I added an extra movement (for as long as it is needed - 1 workout, 2, 200...whatever). Setup for DumBell Military Press (SUDMP). I took the 45's and raised them from the floor into pressing position then back down 3x4. When I can get 6 with these, I'll do 50's. This should help me get the weight up as my MP increases.

For cardio, I had to swim again. I really wish I could have gone out and got some miles instead, but we have to do what we can.

I'm pleased that I maintained my dietary dicipline today. Usually I don't have too much problem with that (just getting enough in is the only problem). People are always asking me how I have the willpower to resist all the good stuff they eat (crap) and eat all the nasty stuff I eat (healthy). But today, my wife really pulled a mean one on me. She never cooks, just leaves it to me and I cook generally healthy foods. Today, I had some lean pork in the oven and the brussels sprouts on the stove cooking and along she comes tossing fresh sweet corn in a pot, then started rolling some squash up in corn meal and frying it. Man, the smell of the fried squash was just driving me nuts. I did manage to resist though - it was hard, but I did it. I know the corn isn't really bad - for fattening up pigs, but I try to keep most of my carbs right after my workouts so they can do me the most good. Not just taste good.

I did get a pretty cool compliment yesterday from one of the ER docs I work with all the time. I've gotten used to hearing it from women now (I don't believe them, but used to hearing it anyway), but coming from a man, it was just weird. He was like, what have you done to yourself - you went from really fat to really thin, now you are just all buff. If he wasn't a neighbor and I know his wife and kids, I would have thought he was gay or something. He isn't, he just wanted some weight lifting advice.

I told him, it's easy to do, just eat a lot, rest as much as you can, lift 'till you puke. If you start getting a bit fat, do cardio 'till you puke - then it will all come in time.

[gcs118]

The puking part might be a little overboard lol. I wouldn't feel gay at all if I told one of my buddies it looked like he was getting bigger or putting on some muscle. It's kind of hard to miss someone's body completely changing

[.V.]

greg, you would surely choose a better word?? I would.

[maverick]

Originally Posted by a_welch503

I told him, it's easy to do, just eat a lot, rest as much as you can, lift 'till you puke. If you start getting a bit fat, do cardio 'till you puke - then it will all come in time.

I know, its a pretty simple formula. Its the "time" that people don't generally like though.

[.V.]

Originally Posted by maverick

I know, its a pretty simple formula. Its the "time" that people don't generally like though.

Yeah, but if it was quick and easy, I'd be Ronnie Coleman by now - only shorter, whiter, and better looking. Heck, it's taken me almost two years to do what I finally did today. I hope I can do the same thing in another two years. I would prefer it to be two months, but it does take time to happen.

[.V.]

07-27-2005

Back
CDL Singles.........300x3
CDL.............270x5,4,4
BOR...............170x3x6
P/U.........15,15,15,5=50

Cardio
Walk..............4 miles

Diet was still on track today. Still moving my carbs around a bit to get adjusted for my cut which will start Aug 1. No more early AM carbs until PWO. They give some nice energy to start with, but then partway through the workout, I just get too tired after the insulin comes and eats them all up. Today I had a good level of sustained energy during my workout. I didn't have that "oatmeal rush" to start out with (which would be great if it lasted through the entire time), but I also didn't have the crash when it was gone.

I am VERY happy with my deadlifts today. My previous best was 300 for 1 - then unable to do anything else the rest of the day. Today I got 300 for 3 - then finished my regular workout, with improvements on every exercise - small improvements, but still better than last time (and that I do believe is the goal of lifting).

Cardio was a bit of a letdown, after a full day of cleaning the pool, cutting the grass, cleaning the deck, scrubbing all the deck furniture - I was so looking forward to getting in 6 or 8 miles ALONE. Family went to the fair, I went to walk - lightning strikes started getting too close so I only got 4 miles.

Off to bed early tonight. I need my sleep - got to hit the gym early in the morning because I have to teach at 9am - darn extra jobs. It sucks to be poor and have to work extra to spoil the kids.

[Firehawk]

nice job dude.....

[Zoetastic]

Good job!

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