a_welch503 WORKOUT JOURNAL

[.V.]

10-23-2005

Chest
Flat Bench........150x2x4
Incline Bench.....130x2x4
Decline Bench.....140x2x4

Abs
Cable Crunch.....100x2x10
Crunch...........100x2x10

Diet - Good, on plan, on schedule.

Cardio
Bike ride - 8 miles in 48 minutes. My best effort yet. No walking afterwards though - legs just couldn't take it. Thirty minutes later and my HR is still 120 - I don't know what it was during the ride.

Comments
Today's workout was great. Although it was only a repeat of last week's workout - this was planned. Now, after 2 weeks I'm re-acclimated enough to increase my sets back to the max ot style workout. Tomorrow is leg/arm day. I'll be getting my 6-9 sets/body part starting then. The 150lb bench press felt heavy, this is due to my new focus on lying flat on the bench, concentrating on the pecs doing the work instead of the PL setup. But it was manageable. The incline and decline were easier than last time. I'm back and to quote spongebob, "I'm ready, I'm ready, I'm ready". I'm taking it slow and steady - I'm not going to hurt myself this time. I'm also going to try to really get more consistant with my cardio and hopefully be able to turn it up a notch. I've noticed that during my "out time" I've gotten a little soft. There will be no progress pics this month because well, there was no progress.

[.V.]

10-24-2005

Legs
Squat..................200x3x4
SLDL...................200x3x4
Calf Raise............260x3x10

Arms
BB Curl................100x3x4
Skull Crusher...........90x3x4
Alternating DB Curl.....40x3x4
Tricep Pushdown.........90x3x4

Cardio
Bike ride..............4 miles
Walk...................4 miles

Comments
Hooray - back up to my max ot sets. Now to get strong enough to do them for enough reps so I can increase the weight. Planned on an 8 mile ride, but the wind was too much. It almost blew me right off of the dam. I got it back under control and when I got back to my vehicle, put the bike away and walked another 4 miles.

[gcs118]

You'll get there Andy, no worries. Just out of curiosity, do you take whey or creatine? IIRC you used to take them, not sure what you're up to these days.

[.V.]

Originally Posted by gcs118

You'll get there Andy, no worries. Just out of curiosity, do you take whey or creatine? IIRC you used to take them, not sure what you're up to these days.

Whey and GABA before each workout. Whey, dextrose, creatine, and glutamine immediately after each workout. Regular food for breakfast and 30 minutes after each workout (protein and complex carbs). Depending on the time of the 2nd workout - regular food for supper. Works out to about 8 meals a day. Sometimes (like this morning), if I don't have time for breakfast I'll have 2 scoops of whey.

I've read all the advertising and a few articles about GABA and glutamine. I thought it was just hype. Even with Todd's reccomendation, I was still skeptical and he's got the physique to back up what he says. Then I got ahold of some actual double blind, placebo controlled medical studies - applied them to my naturopath lessons (dammit telling on myself and future plans here). And decided they would actually be beneficial. Man the difference in the way I feel and the way my workouts feel is unbelievable.

I've put my wife on both too. She has Sheehan's syndrome (from losing 1/3 of her blood volume during a bad childbirth). Her anterior pituitary infarcted. She's been on estrogen, testosterone, thyroid replacement since diagnosed and it has kept her alive but she continued to worsen. Aging very rapidly. Her body is about 70 years old and she isn't 40 by the calendar yet. After only 3 days on this combination she's already feeling better, sleeping more, rest is actually restful now -- and I only have her on 400mg a day. We are likely going to work her up to 5 grams a day, but we are doing it gradually until we get her GH level up to normal. The sleep is the most important thing - she hasn't actually slept in almost 5 years. Just existing in a state of somnolence - nodding out, jerking awake, no REM sleep when she does get to sleep. Twitching in her sleep. Two actual nights of restful sleep - 3 hours one night, 4 the next. The only difference in her supps and mine are that I've got her taking a small dose of magnesium citrate each night (very small) becuase if you get too much of that it will sh*t you to death. She isn't using the creatine that I'm using either. I'm easing her into a workout plan too, max ot style but with less exercises, less weight - easing into it. No DL, no squats. So far, so good.

And Greg, thanks for the encouragement. I will get there. But I'm going to be smarter about it this time. No more half ass PL work that I'm not ready for not knowing what I'm doing. I will do some PL later on once my CNS is able to handle it. But I will be doing it right and for NO LONGER than 8 weeks at a time.

[.V.]

Damn, lost my last post - let's try again.

10-26-2005

Shoulders
Mil Press............100x3x4
Upright Row..........100x3x4
DB Shoulder Press.....40x3x4
Shrug................230x3x4

Back
CDL..................230x3x4
BOR..................150x3x4
Lat P/D..............150x3x4

Cardio
Cardioglide.....16 minutes level 4 intensity.

Comments
Good workouts today. Right on track with getting back into real max ot. Everything felt heavy, but manageable. Not time to get the reps up just yet - next time will be a repeat of today.
I had forgotten how much the cardioglide will take the wind out of you. I'm going to start doing it for my evening cardio on my backup days when I can't get out for a walk or a bike ride. I was impressed with myself that I was able to do this level for the full 16 minutes. That's where I left off with it at. I guess walking and biking actually is good for you after all. Hopefully using the cardioglide will help increase my aerobic ability so I can actually do some running.

[.V.]

10-27-2005

Chest
Flat Bench........150x3x4
Incline Bench.....130x3x4
Decline Bench.....140x3x4

Abs
Crunch...........100x3x10
Cable Crunch.....100x3x10

Cardio
Bike.....4 miles
Took my kid along and she got tired quicker today. When I'm walking and trying to run, the pace isn't as quick and she can do more miles - up to 8 or 10 on her bike. When I'm biking too, there isn't as much rest time and 4 or 5 is all she can handle. I was impressed when she did 30 burpees and 30 pushups though - followed by continuous jump roping for a total of 12 minutes of constant cardio. I can't do that (I don't think).

Comments
Good workouts today. No soreness from any of the recent workouts. I'm not quite ready to add reps just yet - but the chest work wasn't quite as heavy as it seemed last time. Control was good - one more time on this workout and I'll be increasing reps. Probably once or twice more on abs and I'll be adding weight.

Tomorrow is legs and arms. I'm actually looking forward to a leg day for a change.

[tim_mcf]

I love leg day. I look forward to it all week. (I know, I'm a freak...)

[.V.]

Originally Posted by tim_mcf

I love leg day. I look forward to it all week. (I know, I'm a freak...)

That's just sick.

I was actually thinking about consulting with a psychiatrist if I'm still looking forward to it in the morning. I don't know, I just feel so good the last couple of days.

Andy, please tell your little one that I'm super-impressed with her burpee performance. Did she do all of those in one set? Did her burpees have the standard jump at the end? Anyway, that's great. Burpees have got to be one of the toughest calesthetics out there and I struggle with them even though I thrive on anaerobic-oriented calesthetics.

[.V.]

10 burpees, 10 pushups, X 3 sets. No break.

Her butt was getting a little high towards the end doing standard pushups (not girly style). The burpees were standard except for at count two - agian towards the end she was getting pretty tired and not going all the way back to pushup position - butt a little high.

What the heck - she's nine. I'm just proud she's interested in fitness slightly more than in video games.

[.V.]

Perini, I showed her what you typed. Then showed her an example of your BW workouts. She's duly proud and grinning like a possum that someone who does all that was impressed.:

It's one thing for Dad to be proud. Entirely different when it comes from someone she doesn't know.

[rangers97]

awesome stuff, one day I hope my kids get into all the fitness/weightlifting stuff like their mom and dad do

i do have a question and I am too lazy right now to search, but what exactly is a burpee?

[.V.]

Originally Posted by rangers97

i do have a question and I am too lazy right now to search, but what exactly is a burpee?

They are what you are forced to do in Hell for all of eternity - so be good.

Stand upright - THEN
1. Bend forward like reaching to pick up a deadlift - bend knees and put palms on the ground.
2. Now kick your feet back behind you until you are in the "bottom of a pushup" position.
3. Bring body back to position 2.
4. From here - JUMP - as high as you can while reaching up with your hands to grab the sky.

It's one of the 4 step = 1 rep calasthenic exercises. Each number is a count - except 4 - you can count your rep here if you wish. 1 - 2 - 3 - 1. 1 - 2 - 3 - 2. And so on...

Here is a useful link - some good conditioning tips here. This one shows a video or slides/whatever of burpees being done. http://www.bodybuilding.com/fun/rossboxing2.htm

[Xhale]

It's nice to discover the just about to vomit feeling of burpees.

[threenorns]

okay, that was obviously developed by a british school teacher of the Old Order. they have a unique sadistic streak all of their own.