a_welch503 WORKOUT JOURNAL

[.V.]

I'm really not restricting, I eat plenty of green veggies - I've just cut the sugar and starch back until the weight loss started happening. Remember, before the cut began, I started acclimating to the reduction slowly. The problem right now is because of being sick, I can't eat enough. A multivitamin might be just what I need. I'm still eating bread too - the sara lee brand with 7g net carbs per slice of whole wheat bread.

[.V.]

It's been a week of doing absolutely nothing. I felt the sickest yesterday that I've been this entire time - then last night started feeling much better. I've been struggling to eat for more than a week and only been able to get in 1-2 meals each day and they were forced. I actually woke up hungry this morning and ate breakfast - not a big one, but still it was food. If I can manage 3 -4 meals today without feeling forced and continue to feel better tonight into tomorrow there is a good chance I will be able to get back into the gym in the morning. I'm not pushing it though. I will gradually work my calories back up and gradually increase the work load on the workouts.

[gcs118]

Hope ya feel better soon Andy...best wishes bro.

[.V.]

Thanks Greg, today is the best one so far. Tomorrow should be back to normal.

[maverick]

Keep chowing down to get your energy back and stay lightly active. Don't go back to the gym too early, but a good brisk walk will get the blood flowing and give you more energy. Good luck finishing up your recovery.

[.V.]

Well sh*t, woke up this morning coughing, chest rattling, still sick.

This darn virus is never going to go away. Looks like I'm taking a few more days off. Went into the ER last night taking in a patient and Audrey - the hot NP that helps the doc out told me, "you still look overtrained". I said, "I haven't done anything in over a week". She reminded me that with the virus contributing to it, I will need extra time to recover. Then she started trying to gross me out by eating cottage cheese. That stuff is just nasty.

[gcs118]

Whaaaaat?! I love cottage cheese!

[.V.]

Originally Posted by gcs118

Whaaaaat?! I love cottage cheese!

I can eat some stuff that would probably make a billy goat puke - but I can't choke down that stuff.

I'm actually looking forward to getting my appetite back so I can get back to my tuna and chicken (hate that stuff) but it is good for the body. I actually did manage to eat three meals yesterday. Going to try to get in four today and rest some more. I'm sick of resting, but I'm taking all the time I need so that when I'm back in the gym I can work hard, work right, and make some real progress.

[maverick]

I hate cottage cheese too, but I have it every night before bed. Its actually pretty good when I mix 1 cup of FF cottage cheese, 4 oz. low sugar yogurt, and like a handful of unsalted peanuts. Plain on the other hand, ewww!

[rangers97]

Originally Posted by maverick

I hate cottage cheese too, but I have it every night before bed. Its actually pretty good when I mix 1 cup of FF cottage cheese, 4 oz. low sugar yogurt, and like a handful of unsalted peanuts. Plain on the other hand, ewww!

I believe the brand is Friendship, and they make a very low fat whipped cottage cheese...now for anyone who hates cottage cheese, this is the way to go. It almost has the consistency of like a whipped cream cheese, and each serving only has about 1g of fat. It is the only whipped type I have ever seen, but it is totally worth it. Part of my reason for not totally liking cottage cheese is the consistency, and this type takes that problem right away. In a way , it almost tastes like riccotta cheese, it isn;t very cottage cheesey at all

[.V.]

I'm supposed to start back tomorrow. I'm healed up and feel pretty good, just tired. Had a long day in court today (I was supposed to be a prosecution witness in an assault on a female case). I thought I'd get an early start today after a nap, but court took forever - and I didn't even have to testify (it turned out quite well without me) but I still had to sit there ALL DAY LONG. The rest left me still tired so I'm sticking to my plan and starting up tomorrow. Instead of starting where I left off, I'll begin at the beginning of my schedule and start with legs tomorrow. Eight weeks of progressively heavy lifting, things are now working out so I can get my cardio more frequently now (I hope).

[threenorns]

ooooooh, court can drain it right out of you. keep on keepin' on!

[.V.]

Well, it was a successful day. I had a long talk with the prosecutor and worked out a deal for him(the bad guy) which he took. The liberal do-gooder part of me feels good because I got the a$$hole a break and kept an 18 year old out of prison (if he does right from now on). The conservative hang-em-all law & order guy in me is happy because the guy got his very last break, 1 year suspended with intensive supervised probation, court ordered therapy, and best of all, no contact with the victim ever again. The dad of the victim in me is very happy because my daughter can never be bothered by him again. (even though when she fought back, she gave as good as she got - even broke her fist on his face - he still had some swelling nearly a month later). He was sternly warned by the judge not to violate the order to stay away - he has a history of stalking victims and families in the past, trying to force his way into their home, threatening them...all good things to avoid doing now that we have actually tried to give him a break and a chance to straighten out his life and move on...especially in a state where it is legal to shoot someone trying to do those things.

I just pray that he learns his lesson, stays away, and never hits another woman again. I really don't want him on my conscience.

[.V.]

I'M BACK....IT'S GREAT.

10-11-2005

Legs
Squat...................200x2x4
SLDL....................200x2x4
Calf Raise.............260x2x10

Arms
BB Curls................100x2x4
Skull Crushers...........90x2x4
Alternating DB Curls.....40x2x4
Cable Press..............90x2x4

Cardio - to be edited in tonight. I WILL be doing some.

Diet
Right on plan. Still not hungry, still having a hard time eating enough, but I'm getting it in. I'm bracketing my workouts with pre and post workout nutrition anyway.

Comments
It's great to be back in the gym. I really needed a break and I've got one. Now I feel better. I've learned from my mistakes. I'm using much less weight so I can concentrate on working the targeted muscle - in spite of choosing compound exercises. The accessory muscles are still working, but I'm able to specifically work the one I'm aiming for harder with more intensity and control. Since I'm doing this, I was able to work legs AND arms in two brief, intense, back to back sessions. The whole thing took less than 1 hour. I could have definitely handled more weight, more sets, more reps, but if I had done that each rep would NOT have been as clean and intense as it was. I'll work on adding more later. For now, I'm just concentrating on making it safe and effective.

[gcs118]

Not bad numbers for a return Andy...and you were worried