a_welch503 WORKOUT JOURNAL

[.V.]

Yes, but they are an effective exercise. I'm probably going to add them to my cardio on cardioglide day too. If a 9 year old girl can do them, so can I.

Hey Andy,

I think the little one needs to join us in posting workouts. Tell her that I'll be looking for her posts.

[.V.]

10-28-2005

Legs
Squats............200x3x4
SLDL..............200x3x4
Calf Raises......260x3x10

Arms
BB Curls..........100x3x4
Skull Crushers.....90x3x4
DB Curls...........40x3x4
Cable Pushdowns....90x3x4

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

Diet: P-173g, C-102g, F-42.5g, Cal-1222.5 -- looks like I get to have an extra plate of chicken wings tonight.

Comments
Workout was pretty good today. I did as planned on all lifts. Leg work still felt a little heavy, one more time at 3x4 with these weights before adding reps. Arm work went as planned too. I'm going to add reps to skull crushers and db curls next time. BB curls and cable pushdowns needs another time at this level before going up. Went to go bike riding today and the handlebar kept rolling, the front brake kept grabbing and by the time I was finished fooling with the bike I was good and irritated so I just walked instead. I got a really fast 4 miles in though so it was still good. I'll be taking that bike back to the store and making them give me another one - and this time I'll make sure it's a good one.

[.V.]

Originally Posted by pierini

Hey Andy,

I think the little one needs to join us in posting workouts. Tell her that I'll be looking for her posts.

That would be cool, but she can't. The COPRA laws affect internet use all over the US and they forbid anyone under 13 years old posting any personal information. That would likely cause trouble for the forum. The one that I admin for her and her friends - I'm constantly having to watch it closely to make sure that one of them doesn't post something that they shouldn't which could put them at risk - always checking where posters are coming from too to keep the weirdos off the site too. Allowing kids on a forum is just too much aggrivation for admins - I wouldn't ask it of them. Although if one of them were to invite her...

[threenorns]

um - yeah - definitely more chicken wings! with hot sauce! <yummy>

at least you went for the walk - too many ppl would've said "f-- it" and flipped on the tube.

[.V.]

Originally Posted by threenorns

too many ppl would've said "f-- it" and flipped on the tube.

Been there, Done that, Got fat. Not going there again.

[gcs118]

Andy have I missed something or have you done legs 3 times in a row? lol I don't think I've seen back or even chest for a bit :confused:

Well Andy I learned something new from you and thanks. But nothing prevents you from periodically sharing with us how your little one is doing.

[rangers97]

Originally Posted by a_welch503

Yes, but they are an effective exercise. I'm probably going to add them to my cardio on cardioglide day too. If a 9 year old girl can do them, so can I.

I tried doing a couple before just to practice. I did like 6 of them and I about passed out, lol. I was quite winded and I LIKED IT! Is that sadistic or what??

I might just do these on my cardio days from now on. Do like sets of burpees or something. You know what, I think I just like saying the word "burpee"
but seriously, maybe I will do sets of 15 or so, since that's probably the most I can do right now before I roll over and die. I think I might like them since they don't tire your muscles like certain cardio equipment does. I bought an inexpensive elliptical machine from Nordic Track, and while overall I like it, it is very tough on the legs--they are actually pumped and burning afterwards and I don't wanna mess up my leg workouts cause of it. SO the obvious solution? Do burpees!!

[.V.]

OK so now we are all going to start doing burpee/pushup supersets, develop a high level of fitness and have a little girl to thank for inspiring us. Actually, she keeps me going all the time. She's my most frequent workout partner.

[.V.]

Originally Posted by gcs118

Andy have I missed something or have you done legs 3 times in a row? lol I don't think I've seen back or even chest for a bit :confused:

Since 10/20:

10-20........legs/arms
10-21..............off
10-22...shoulders/back
10-23........chest/abs
10-24........legs/arms
10-25..............off
10-26...shoulders/back
10-27........chest/abs
10-28........legs/arms

Tomorrow, I work so there will be nothing. Then the next day it's shoulders/back, after that chest/abs. I'm doing it max ot style but trying to hit two body parts a day allowing me to hit each body part once each 4 days. With my new emphasis on actually working the muscle instead of just moving the weight, allowing me to concentrate on the "mind/muscle" connection the weights are obviously much less. This, along with my new supplimentation, I'm able to recover more quickly so I'm going to take advantage of it until the weights get too heavy to work this way. Then it'll be back to one part each day and S L O W E R progress. Although, skipping the rest of the body and working these bird legs every day might be a good idea.
Forgot to mention - On 10-27 also split and stacked one truck load of hickory in the woodshed, also carried two truck loads of oak out of the woodshed to put on the back porch. Man, that hickory is tough to work with. Took longer to do one load of it than it takes to do 3 loads of oak. A new handle for the splitter and some leather work gloves will be in order before I continue this work next week.

[gcs118]

ok that's cool Andy, maybe I just missed the others cuz DF was down.

[.V.]

DF was down due to the dinosaurs, but the workouts were still on. And feeling righteous. What a great change huh?

[.V.]

10-31-2005

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

Back
CDL..................230x3x4
BOR..................150x3x4
Lat Pulldown.........150x3x4

Diet
Off to a slow start this morning, but getting more food in by the afternoon. Down to vanilla whey - nasty stuff. Plenty of whole food once I got started though.

Comments
Missed yesterday, a 24 hour shift turned into 48. Almost missed today too because I was so tired. But I meant to have a workout. It was late, but I got it. Really glad I did too. Now I'm ready to start adding reps next time to all of my shoulder/back lifts. The 150lb lat pulls are still lifting me off of the bench, so I added a seatbelt. Now 150 is like nothing, I think the weight will go up pretty quickly here.

Tomorrow is chest/abs. Looking forward to it. The CDL was pretty easy today. More reps will make it hard again. Deadlifting still scares the hell out of me, but I've got to do it.

Got to go, time for some protein.

[tim_mcf]

What's a CDL? I'm assuming that's some kind of a deadlift...

Those are monstrous shrugs.