a_welch503 WORKOUT JOURNAL

[.V.]

Yeah, fat isn't the devil. Neither are carbs. I've increased them quite a bit - notice twice a day I'm taking in 32g of sugar. Granted there are no breads and potatoes yet - but I do eat (once a week) pasta with my kids. It is however, whole wheat as our compromise - I'll eat it with them, they eat a healthier kind. When bulking, I'll be adding about 4 slices of whole wheat bread a day, 4 12 oz servings of skim milk each day, and adding brown rice or whole wheat pasta, once a day. And I'll be having 2 small potatoes each day. Considering I went for a year and a half getting stronger each day on only 20g of carbs daily - I don't think I'm cutting them too low.

Got to remember that the 200-300g of carbs were absolute torture for my GI system while bulking last time. I'm intolerant of them. The whole wheat ones and brown rice aren't as bad, but they are painful. If I have my dextrose IMMEDIATELY after a workout, I only have abdominal pain for about 30-45 minutes.

And the weakness? That's CNS problems. It isn't every day. And it isn't usually the whole body. It's just a leg, or two legs, or my legs and left arm. Sometimes the left arm and shoulder. Just depends on what dermatome is choosing to foul me up at that time. Sadly, it's completely unpredictable - it comes and goes and I never know what part of my body is going to be uncooperative at that time.

Just today I was in the ER filling out a patient care report after an ambulance call and went completely blind in my left eye. It was gone in less than an hour. The first time it happened, it lasted almost 6 months. The most entertaining thing that happens is when the trigeminal nerve gets messed up. Then my tongue feels like it's a foot thick and I couldn't say sh*t with a moutful of it. Advantage - I go to the mexican resturaunt and win bets with them on who can eat the most jabenerros. The worst that happened was the time my left side suddenly went numb and I dumped a 72 pound adjustable DB (point first) into the left side of my chest from the fully locked out DB bench press- breaking 2 ribs. That's why I don't do DB chest work any more.

I do appreciate the suggestions on the extra food though. Looks very much like the diet I have planned out for when I start bulking (hopefully at the end of this month). But, I'll have to split these items up and feed more often. I simply cannot hold that much anymore. I guess I could eliminate some green veggies and replace them with starchy foods...but darn that's going to hurt.

[.V.]

11-03-2005

Legs

Squat............................200x3x5
Calf Raise W/U.....110, 160, 210, 260x10
Calf Raise......................265x3x10
SLDL.............................200x3x5
Squat and SL warm ups were max ot

Arms
BB Curl..........................100x3x5
Skull Crusher.....................90x3x5
DB Curl...........................40x3x5
Tricep Pushdown...................90x3x5

Cardio - had to skip today. Pretty busy since 2pm.

Diet - on track. Tried something different today. Had a mid workout 20g protein shake. Since I do 2 workouts back to back - I stopped and had a protein shake between them. I also had a ground chuck patty with my 30 minute post workout meal - should have went lower fat - but it's grocery day and I hadn't been to the store yet. Had a ribeye for dinner. Probably finished eating for the day since I only had one workout. I did buy a big jar of peanut butter though just in case I change my mind. A most clean eating workout day for the first five feedings - then after that beef X2. I did have a couple of big salads though.

Comments
On track. Adding reps ahead of schedule with the leg work. Right on schedule with the arm work. Looking forward to shoulder/back day tomorrow. Picking up my bike at the bike shop tomorrow. Cardio will be fun if I get a chance. Got to take 16y/o shopping tomorrow after school and 9y/o and her friend to the planetarium and observatory after that. We've been looking forward to that for a while now.

Back at work for now. After I get out of here (if I ever do) I'm going to watch episode III again. And maybe again after that. Looks like a night of rest is in order.

[rangers97]

episode III rocks!!:

[.V.]

Originally Posted by rangers97

episode III rocks!!:

Sure does. When I first saw it we watched I, II, ran to the theater for III. Hurried home for IV, V, VI. It was awesome. Now, I got the movie today, sat down to watch and got called in to work. My 9 year old is watching it now. Probably gave my place in our chair we were sharing to the dog.

[.V.]

11-04-2005

Back
CDL..................230x3x5
BOR..................150x3x5
Lat P/D..............150x3x5

Shoulders
Mil Press............100x3x5
Upright Row..........100x3x5
DB Shoulder Press.....40x3x5

Cardio - skipping today to take my kid to the planetarium and observatory. Just got back from taking the older one shopping.

Diet - not the best today. Perfect until lunch time, then had to skip a few feedings - was out, busy, and didn't get home when planned. Finally ended up at Mcdoanlds for a big and tasty minus the bun.

Comments
Got my bike back today. It's pretty nice now. Going to probably take it back and add 7 more gears to it next month though...another $80.00.
Adding more reps to DB shoulder press next time one workout early. Adding more reps to BOR and Lat P/D early next time too.

I'm happy with today's work, just disappointed in myself for diet and cardio...but doing things with my kids has to come first sometimes.

One really cool thing happened twice today. The guy at the bike shop saw me checking out a 600.00+ bike today and asked, "do you think you'll actually get enough use out of it to invest that much money"? You look like a bodybuilder not a cyclist. I took that as a compliment - however he intended it. The chick at the bank saw my bike in the back of the truck when I stopped by and said almost the same thing.

Diet went from not so good to better - with a trip to El Alazan for some chicken fajita taco salad - no shell - lots of hot sauce. Then back to bad with a dairy queen moolata after the planetarium.

[.V.]

11-05-2005

Chest
Flat Bench........150x3x5
Incline Bench.....130x3x5
Decline Bench.....140x3x5

Abs
Crunch............105x3x8
Cable Crunch......105x3x8

Diet - clean, on track today. Didn't keep up with numbers, just ate like I should, as often as I should.

Comments
Got my improvements on chest work today. That last rep was HEAVY. Changing my bench from PL style to BB style is certainly difficult - takes concentration not to slip into the other form to get that last rep out.

Ab work seemed rather light today even with the weight increase. May be that I wasn't focusing on the "connection" and intensity as much as usual. Most of my mind was on my back and shoulder pain.

Getting hit by a car two nights ago wasn't the best idea I ever had...OK, it wasn't really my idea. I thought that my left hip/thigh (initial slight impact) right knee (more impact from shifting to get out of the way). But it really took a toll on the left shoulder and left lower part of the trap from the big, rapid twisting, jerking, movement getting out of the way. Woke up a little sore yesterday but not too bad so I had my back workout and just continued to stiffen up throughout the day. Today it is pretty bad. Skipped cardio today because I ran out of time to go put in any miles and I don't dare pull the cardioglide with my upper back hurting. I may go to the track later tonight and do a couple miles of walking.

[gcs118]

Good improvements, I've noticed everything has been 3x5 instead of 3x4 recently. And how did you manage to get hit by a car? :confused:

[.V.]

Originally Posted by gcs118

Good improvements, I've noticed everything has been 3x5 instead of 3x4 recently. And how did you manage to get hit by a car? :confused:

Thanks Greg, and the second part? The only thing I can think of is teenage stupidity - this idiot kid was flying backwards and cut the wheel sharply swinging the front fender of the car into me...won't happen agian. I'm pretty sure of that part.

[gcs118]

I bet when he saw you he was intimidated by your massive and huge prescence and he cowered in fear

[.V.]

Originally Posted by gcs118

I bet when he saw you he was intimidated by your massive and huge prescence and he cowered in fear

My pale ethiopian presence isn't very intimidating. The cowering in fear didn't start immediately.

Andy,

Your words of comfort when I was on the mend last week with my lower back muscle stiffness was very much appreciated, so it's my turn to wish you a speedy recovery.

For me, lots of walking makes me feel good when I am on the mend. I'm sure you'll find your way and quickly rebound.

I'm feeling great one week later. Being fit has its rewards.

[.V.]

Thanks P, it does help with the healing doesn't it.

I think it's just tightness in the muscle which makes it pretty sore. It'll loosen up in a few days most likely.

[.V.]

11-07-2005

Legs
Squats.............200x3x5
SLDL...............200x3x5
Calf Raises.......265x3x10

Arms
BB Curls...........100x3x5
Skull Crushers......90x3x5
DB Curls............40x3x5
Cable Pushdowns.....90x3x5

Diet - clean, on track so far today (and yesterday too).

Comments
Back feels better. Shoulder still stiff. Having visual disturbances again (double vision because my eyes are not focusing on the same thing - optic neuritis). It didn't interfere with the workout though. Today was good, a repeat of last time with even more control and more strength for each rep. Increasing reps again next time. Late getting to lift today - work ran over and I had to go back in a couple of times. It was too late so I won't get any cardio today. If I can get good sessions tomorrow and the next day it will be acceptable.

[maverick]

Legs and arms, very ambitious today welch! :

[.V.]

Thanks maverick. It's the same as I've been doing lately, but the weight and reps are starting to come a little easier. By doing it this way, I can hit each body part twice a week instead of once. That way I'm not feeling like a slacker when I repeat a workout to totally own the weight/sets/reps before moving on. Hopefully this will be an injury/overtraining preventer. I've done it this way before with pretty good success. Not quite a maverickesque 2 workout a day plan, but still getting two body parts each workout.

So far...so good. Kind of like my plan to live forever...haven't died yet.