a_welch503 WORKOUT JOURNAL

[maverick]

Like I said, everyone has their demons. What's sad is the people who do nothing about them.

[.V.]

08-24-2005

Nothing today. Up running ambulance calls half the night, overslept this morning and just couldn't get motivated. I spent all day working on that damn tree instead. Ever tried to cut green hickory - even with a big saw and a chipper chain that is kept very sharp - it will totally kick your butt.

Anybody want a good workout? Come on over, I won't even charge you for the privilege. Free tuna and cheap whey will be provided. Creatine for dessert - whatever flavor you like.

Got to teach in the morning at 9am. I'm hopefully going to get a good night's sleep tonight and be able to hit the gym early in the morning. It's just a 3x3 back day + 50 pullups. Shouldn't take too long. I don't know why I couldn't get motivated to do it this morning. I think I'm due for some time off - it's been a few months - like April, May or sometime in there. I don't know if I'll take it after I finish out the last three weeks of this workout cycle, or wait until the cut is over.

EDIT: Diet - about like usual, just a little less. Been to hot and irritated to eat too much. Here it is 6pm and I've only fed 3 times today. At least is was all real food.

[threenorns]

Originally Posted by a_welch503

Thanks maverick, that's very kind. However, there is something to be said about the person who let themselves get into that kind of shape to start with. And what is to be said isn't good.

heeellloooo!!! remember me? the one back at the start of the trip you just finished?

what it says about ppl who let themselves get into that kind of shape is that they were overwhelmed and couldn't cope with everything. the best 180lbs i ever lost was when i told him to hold the door and not let it hit me on the ass on my way out.

knock off the pity-party - you done REAL GOOD and you're still doing amazingly well.

you need help with that tree? i can probly be there in three-four days if i leave now.

[.V.]

Actually, I was just fat and lazy. I think it was really lazy first - then fat. Happens. Pretty cool now though, working with a Husqvarna 51 saw - it used to be really heavy, now it's held up over my head all day and it's just light as can be. The little 41 is too little for this job. And 3N, I'm not finished yet - never will be, it has to be a lifetime commitment or I'll be right back where I started. You'll get here too - then you can do what I'm doing now, just work on getting stronger, more muscular, then cut a bit before it gets out of hand. Slowly trying to improve yourself for the rest of your life.

3-4 days, what, you gonna drag your tire down? I'll be done by then I hope. I've got the roof completely cleared now, and most of it cut away from the house. Tomorrow when I get home from teaching my class, I'll start clearing the big stuff off of the carport, or what used to be the carport. Then I can call the mexicans back - they put it up, 6 guys in a pickup - show up done in under an hour - all steel - carport done - 650.00. The insurance adjuster gave me 2,000 for it. (They've came down a lot since we bought the first one and gave the insurance company the reciept for it - hope the quality is still good.) Such a sweet lady.

[.V.]

08-25-2005

Best intentions gone awry. Woke up totally fatigued this morning, didn't lift. Taught my class, it ran over by a couple of hours. Went home, didn't lift. Went and paid all my bills, came home and rested. Took my kids shopping for more school clothes then on to Mcdonald's, came home and rested. Diet was good today, just no exercise. I'm just tired I guess.

Tomorrow I work so it is a scheduled day off from workouts. Then Saturday right back at it. This puts me 3 days late for back day. Maybe the rest will do me some good. I'm already antsy to get into the gym...looking so forward to Saturday.

Body comp done today.
Weight.....184
BF............6%
LBM.........174
Chest......42.5 = 0.5 inch increase
Arms.......15.25 ea = 0.25 inch increase
Thighs.....23 = 1 inch decrease

I don't really trust the BF% calc anymore. I look at the mirror and see fat. With a 6% BF, there should be no visible fat. The doc tells me that it is just leftover skin from when I was so big. But to me it looks like fat. No pic taken today, no time or energy. I'll take some Saturday. I need to get one of those scales as soon as possible and see if I'm really about 20%. Still, the arms are bigger, the chest is bigger, and the legs are smaller. I still have a bit of a problem with my butt and the backs of my legs (well, I did have a month ago - they look a little better now - I still look like an ethiopian riding a chicken, but I'm improving). As soon as I get the rest of the fat off, I'm going to just concentrate on getting bigger and stronger all winter.

[.V.]

08-27-2005

Back
CDL...........280x3x3
BOR...........190x3x3
P/U.....20,15,10,5=50

Cardio - today is my backup/non-cardio day. Looking forward to getting some good cardio tomorrow and monday.

Diet
M1.....3oz sausage, 3 eggs
M2.....Protein Shake
M3.....Tuna on salad
M4.....PWO Protein/Dextrose/Creatine Shake
Planned - a couple of more tuna on salad / chicken on salad meals / a steak with green vegetables.

Comments
The last few days, the diet has been right on track lots of tuna and chicken on salads. I think the two extra rest days (unplanned) did me some good. Today was a great back workout. The 280 was going up fast and smooth - better than 270 two weeks ago. Now, I don't know if I should do 285 or 290 next time for another 3x3 or do singles until I can't go any more. I wasn't sure if I should actually do 190 or just 185 today so I got my wife to come out and watch my form with 190 - it was good and she said she could really see the lats doing the work. I guess 190 turned out to be the right choice - even thought it felt REALLY heavy.

I kind of like doing 3x3 for a rest period - especially right now since the fatigue and leg weakness are bothering me. It is really weird having fatigue for no reason at all in a particular muscle group or waking up after a good sleep tired and wanting to go back to bed. As usual, it will eventually pass though. I'm going to finish out this week with 3x3 for sure and do the same next week. Then at least two weeks of 6x3 again. I like getting the results I feel that I got from that.

[threenorns]

looking good!!! keep it going!

[gcs118]

Strong rows Andy, and pull ups as well :

[Firehawk]

I'm tellin ya, 6 x 3 for deadlifts is way too much volume. Are you gonan do 3 x 3 on deadlifts too?

[.V.]

3x3 on everything for the next week. I need the rest.

[Klinger]

Originally Posted by a_welch503

3x3 on everything for the next week. I need the rest.

LOL - I'm not sure pushing/pulling 3x3-caliber weight qualifies as "rest," but at least it's less volume.

Nice job repping 20 pullups in a single set. :

[.V.]

Originally Posted by Klinger

LOL - I'm not sure pushing/pulling 3x3-caliber weight qualifies as "rest," but at least it's less volume.

After almost a year of Max OT, followed by a couple weeks of 6x3, it IS a rest. A REAL week off is overdue and coming up in about 3 more weeks. I'm getting tired, the MS is making me more tired. The weakness in my left side is becoming more of an aggrivation. I think that's why I'm looking for different things to try - to keep my strength up while I'm struggling with this fatigue, cutting, and strength issues right now.

Although the weakness is relative - i'm stronger than most people who I actually know, I'm not as strong as I should be at this point in my training. If it wasn't for the strength training, I would definitely be in bad shape right now. It seems like every week, there is some new strength issue arising and I have to adapt the workout to overcome it.

I did make an appointment to see the doc on the 7th of September. Probably too late by then to do anything about it, but we are going to discuss different strategies to help prevent further damage.

[threenorns]

ummm... if you're dragged out and hurting now, why wait three weeks to take a break?

[.V.]

08-28-2005

Chest
Flat Bench Press.....170x1
.....................165x2
...................160x3x3
.....................165x1
.....................170x1
.....................175xF

Abs
Crunch...........115x4x10
Cable Crunch.....115x4x10

Diet
M1.....Steak, eggs, protein shake
M2.....PWO Protein, Dextrose, Creatine Shake
M3.....Tuna on salad
Planned
M4.....Chicken on salad
M5.....Tuna on salad
M6.....PWO shake after running

Comments
Weak chest today. That left side is really bothering me. I should have been able to get 170 for at least 3x3 but kept having to drop the weight. Finally was able to get 3x3 with 160. Did escalating singles after that and only got to 170 again and failed at 175. I feel a long punishment run coming on tonight. Lazy b*st*rd.

Edit: cardio- 5 miles some running, mostly walking. Not bad, not good. I'm glad my kid didn't go with me tonight. I wouldn't have wanted to have to explain what that smell was. Met some woman who was walking (pretty fast too) and smoking a big doobe.

[.V.]

Originally Posted by threenorns

ummm... if you're dragged out and hurting now, why wait three weeks to take a break?

I have a cutting plan, and I plan to finish it. I'm not going to lose all that I've worked for on my cut. I'll finish up, take my break, take my picture to remember what I looked like cut up, then hit the food and the weights really hard and well rested.