a_welch503 WORKOUT JOURNAL

[.V.]

BP varies from day to day - even from heartbeat to heartbeat. Usually 100/60 - 140/80 are considered normal. Healthy people with numbers as low as 90/60 are OK. If it is low like that and you are unhealthy, losing blood, or dehydrated it is bad. Anything over 140/80 is now considered high with increased risk of cardiovascular disease.

I used to run close to 200/100 with a resting heart rate of 100-120. Now my normal is from 95/65 - 108/68 with a resting heart rate of around 60. Heart rate of 60 to 100 is considered normal. Athletic people like runners can have a normal heart rate of 40.

[Firehawk]

I thought anything over 120/80 was not considered borderline? Although that's not the consensus i get from doctors lol. Usually mine falls anywhere from 110/75 to 140/78 and they say that thats perfecty normal for someone my size...

[.V.]

Actually dave, for a man your size - that is damn good.

[.V.]

09-16-2005

Back feels great today. Still having some nausea and diarrhea like yesterday (enough to keep me out of work yesterday, but quite a bit better today).

Decided to have my leg day anyway. Didn't do SLDL - can't risk an injury since even though it is a hamstring exercise the low back is very involved. Did calf raises a bit differently too.

Legs
Squat.....205x3x4 had planned 210, but again - not risking injury.
Calf Raise.....160x10, 210x10, 260x10, 280x10, 300x3x10 - went light for safety.

Tomorrow is arm day. Should do some cardio tonight, but not going to end up 5 miles from the closest bathroom and it is raining too hard to do anything out in the back yard anyway. If the GI system is up to it, I'll hit the cardioglide for 15-20 minutes.

Diet has been on track today - can't make up for those recent missed meals, they are just lost opportunities to feed, but I can work on getting better.

M1.....3 oz sausage, 2 whole eggs
M2.....Preworkout 20g protein, 5g creatine shake
M3.....Postworkout 20g protein, 5g creatine, 32g dextrose shake
M4.....30 minutes Postworkout tuna on salad

M5.....due in 20 minutes - more tuna on salad
Scheduled
M6.....Chicken breast on salad.
M7.....Tuna on salad

If I feel up to cardiogliding - I'll be having M2, M3, M4 bracketed around the session again.

This is pretty close to how I was eating when I was doing so well on the cut, burning fat pretty quickly, retaining muscle, getting stronger. I've recently learned about bracketing the workouts a little better and was giving it a try last week before things went bad. Now, hopefully, I'm back on track.

Tomorrow is arms - looking forward to it.

[threenorns]

slowly picking up speed - soon you'll be chugging along again right on track!

here, 130/80 is borderline.

[.V.]

09-17-2005

Arms
BB Curl............................1153x4
Skull Crushers....................105x3x4
Alternating DB curl................55x2x4
Cable Pressdown...................115x2x4
Concentration Curl.................50x2x4
Lying One Arm Tricep Extension.....35x2x4

Diet
M1.....3oz sausage, 2 whole eggs
M2.....Preworkout 20g protein, 5g creatine
M3.....Postworkout 20g protien, 5g creatine, 32g dextrose
M4.....30 postworkout Tuna on salad
M5.....Chicken breast on salad
M6.....1/3 lb ground round, asparagus
M7.....Will have a 40g protein shake before bed

Cardio - none calves are too tight from yesterday's leg day. Doing 10 reps sets with 60lb less weight must have been a nice change for them. Have a bike ride between 5 and 8 miles planned for tomorrow evening.

[.V.]

09-18-2005

Shoulders
Mil Press.......110x2x5, 1x4
Upright Row...,......125x3x4
DB Mil Press.....50x2x4, 1x3
Shrug................260x3x5
Happy with weights today, not much weight on anything, but improvement over last week, and the back felt good the whole time - even on MP. Tomorrow will be one more rest day before doing back again on Wednesday morning.

Cardio
Bike Ride...........5 miles
I no longer laugh at the lazy people on their bikes while I was out there struggling to run and walk. What a burn from riding the bike - and a good heart workout too. Calves were still pretty tight but I went anyway. It didn't loosen them up any.

Diet
M1.....3 oz sausage, 2 whole eggs
M2.....Preworkout - 20g whey protein, 5g creatine
M3.....Postworkout - 20g whey protein, 5g creatine, 32g dextrose
M4.....30 min postworkout tuna on salad
M5.....Preworkout - 20g whey protein, 5g creatine
M6.....Postworkout - 20g whey protein, 5g creatine, 32g dextrose
M7.....30 min postworkout - Chicken breast on whole wheat
M8.....Will be tuna or chicken breast on salad

I feel like I've finally got the diet thing dialed in. I'm not enjoying it but can live with it without cheating so it must be right. We'll see in 1 week - I may just fatten up on this over the next week. I don't know, I may not be eating enough fat - perhaps if the cut isn't successful, I'll add more red meat to get the fat intake up, cut one or two feedings out, and cut another week or two. Changes to be made when the cut is over will be to add a couple of baked potatoes in there each day and probably a couple more slices of whole wheat bread. I will also be having oatmeal instead of the potato at meal one occasionally. Other than that, there shouldn't be too many changes.

[gcs118]

Just outta curiosity how far do you lower the weight when doing the MP? Standing or seated?

[.V.]

Seated, bar in front - bring it to the chest then straight up.

DB, seated - dumbells out to the side - bring the biggest plate to touch the outer deltoid then up over my head and together until they touch.

[Firehawk]

I used to do them that way Welch and then the guys at the gym told me that once the weight gets past your nose the weight gets dumped on the joints/tendons and does nothing for your muscles. they said to stay above my nose bringing it down.

What you think/?

[gcs118]

I think the nose sounds much better to me. I can use heavier weights And it hurt my wrist lowering it so far I think standing, so hopefully it fixes that as well when I lowered to my chest.

[.V.]

I don't know - I used to do it behind the neck and brought it all the way to the shoulders. When I switched to front, I tried both ways - the the chest and to just below the chin. Bringing it to the chest keeps the weight down a bit which seems like it would keep me from hurting my shoulders. I never actually stopped at nose level. I'll have to look into it and maybe give it a try to see how it goes. I'm thinking too about when I finish this cut to switching the DBMP to bent over rear delt raises, lateral raises, or whatever they are called. I have a hard time getting away from the MP though the way it seems to hit the entire delt - but my front and side delts are growing better than the rear.

[Firehawk]

While your looking into it bro, keep in mind, I changed my ways because a legend in the sport told me to . They not always right, but damn if i'mma quit listening to someone that hasn't steered me wrong yet.

I think the important thing from my aspect is to keep from getting injured cause once you injure something it's just never the same.

[.V.]

Originally Posted by Firehawk

While your looking into it bro, keep in mind, I changed my ways because a legend in the sport told me to ...I think the important thing from my aspect is to keep from getting injured cause once you injure something it's just never the same.

Yeah, injury prevention is kind of important to me too. I did change to the front on your advice - it turned out to be good. I suppose doing it behind the neck with the weight I'm using now instead of 40lb I would be hurt by now - it isn't much, but it is pretty darn heavy to me. Now this isn't some kind of thing that's going to increase my strength too fast for my CNS to keep with is it? Remember my recent ill fated attempt to find the perfect balance between Max OT and PL? I did get stronger - quickly - too quickly for my body. I will give this a shot though and see what happens - if I find myself getting too whomped too quickly, I can always cut the weight back and start taking it to my chest agian.

I'm going to find that balance yet - but only after I'm eating enough to support it - and only after a rest period while bulking.

[rangers97]

Originally Posted by Firehawk

I used to do them that way Welch and then the guys at the gym told me that once the weight gets past your nose the weight gets dumped on the joints/tendons and does nothing for your muscles. they said to stay above my nose bringing it down.

What you think/?

I agree with this, but do you think the same thing applies to say bench press? If you lower the weight to touch your chest, is that dumping weight onto the joints/tendons as well (if you bench with your elbows out of course). I can see how with the powerlifting style this wouldn't be much of an issue. I can't bench that way because of my elbows, so I need to do it "bodybuilder" style and I rarely ever touch my chest because I think it will produce the same effect of what you mentioned...