a_welch503 WORKOUT JOURNAL - Page 95

**rangers97** · 02-Dec-05, 05:58 PM

Quote:

Originally Posted by a_welch503

12-02-2005

Uncheduled day off. All these carbs have given me some gastrointestinal ummm I'll call it discomfort. Couldn't lift because I remember last time I started hitting the carbs and squatted when the GI stuff started in. Not repeating that again - I do the laundry around here.
.

DUDE!

**.V.** · 02-Dec-05, 06:48 PM

exactly. Not risking it this time.

**rangers97** · 02-Dec-05, 06:50 PM

if it makes you feel any better, I split my pants a couple weeks ago doing squats...right down the crotch----got the boxers too....needless to say, that workout was over pretty quickly, lol

**.V.** · 02-Dec-05, 07:00 PM

I'd rather have a monster escape than anything else.

You could have just continued with your workout and told them not to look if they got scared easily. Kind of like where I stop on my cardio route to take a leak if I need to - campground restroom. There was a woman in there with her husband and two little boys. They were using the shower and she was making sure they were safe I guess (why the hubby couldn't watch them, I don't know). Anyway she told me I'd have to wait. With MS waiting is not an option. I told her, "don't worry, you're a mom. I don't have anything you haven't seen before - just more of it." She tucked tail and ran. Hubby was laughing his butt off and told me he'd never seen anyone put her in her place like that before.

**rangers97** · 02-Dec-05, 07:03 PM

Quote:

Originally Posted by a_welch503

I'd rather have a monster escape than anything else.

You could have just continued with your workout and told them not to look if they got scared easily. Kind of like where I stop on my cardio route to take a leak if I need to - campground restroom. There was a woman in there with her husband and two little boys. They were using the shower and she was making sure they were safe I guess (why the hubby couldn't watch them, I don't know). Anyway she told me I'd have to wait. With MS waiting is not an option. I told her, "don't worry, you're a mom. I don't have anything you haven't seen before - just more of it." She tucked tail and ran. Hubby was laughing his butt off and told me he'd never seen anyone put her in her place like that before.

**.V.** · 03-Dec-05, 08:43 PM

Still not feeling well. Took another day off. Slept late, took a couple of naps. Went to the Christmas parade. Still pretty tired so I'm hoping to get a good night's sleep tonight. I work tomorrow and have a 10am meeting monday morning. I'll probably be able to hit the gym monday after the meeting.

**threenorns** · 03-Dec-05, 09:53 PM

you do what you gotta do and come back stronger. <still snickering - wish you had a camera to catch her expression!>

**.V.** · 05-Dec-05, 06:17 PM

12-05-2005

Legs
Squat..............215x3x4
SLDL..............215x3x10
Calf Raise........280x3x10

Arms
BB curls...........105x3x6
Skull crushers......95x3x6
DB curls............45x3x7
Cable pushdown.....100x3x5

Cardio - still being a slacker

Nutrition - not finished but the goal for the day is:
Cal-3207, P-382g, Carb-34g, F-44g
Creatine 5g, glutamine 5g, GABA - ran out. New hasn't arrived yet.

Comments
I was worried about my leg workout today - it's been a week with 2 extra days off. I'm still not 100% but got through it acceptably. After my workout while helping my wife with hers, I had one episode of really needing to unload some carbs pretty quickly. Almost didn't make it back into the house in time. Other than that - it's been better today. I got all my planned increases. They felt heavier than expected. I'm going to have to repeat this leg workout because they were so tough to get. The squats left me totally out of breath on each set. I'm going to have to quit being such a slacker when it comes to cardio - that would probably help with not getting so short of breath.

After the leg workout kicked my butt totally, I kicked butt on the arms workout. It was teriffic. Each rep was perfect - of course I was using the straight bar instead of the curl bar. I switch off because supposedly the angle of the curl bar helps make for wider biceps - and the straight bar IS much easier. Even the extra rep on each set of crushers was easy. I'm doing an increase on everything next time. The last rep on the 2nd set of dumbell curls wasn't perfect and I thought I'd be repeating this one, but the 3rd set went great. Increasing to 50's next time.

Couldn't find anybody to cut my steel then today found some metal cutting blades for my skill saw. Guess what I'm cutting out tomorrow?

tim_mcf · 05-Dec-05, 06:39 PM

Hope you got some safety goggles too. Are you doing the welding yourself?

**.V.** · 05-Dec-05, 06:55 PM

Nope, just drilling the holes and bolting it together. Then taking it to the welding shop. The owner owes me a favor - he can weld it up in less than 1/2 hour. And he does good work...unlike me.

**.V.** · 06-Dec-05, 12:40 PM

12-06-2005

Shoulders
Mil Press............105x3x6
Upright Row..........110x3x5
DB Shoulder press.....failed
Arnold press..........failed
Rear Delt Raise.......10x3x4

Cardio - don't know - edit in tonight. Editing in now - I knew I'd run out of time so I just spent 1 hour quickly carrying wood up the hill (200 yards)to the woodshed. Carried 2 stacks 10' long x7' high x 2' wide. I'm going to have to find some way to entertain myself besides playing with firewood, start selling some, or get a bigger woodshed.

Diet - on track - except I'm cooking some ground chuck right now for my 30 minute pwo protien. Not clean, but I feel like I need some red meat. Going to take in over 3200 calories and about 385g pro, 325g carbs, 50g fat. This is approximate because the red meat is more protien and more fat than the chicken I had pre-planned for.

Comments
I experimented with the Arnold Press today. I couldn't do it - way too awkward. At least now I know. Failed on my DB shoulder press. That one just keeps going down in ability. Then on the upright row, I was supposed to repeat 3x4, but jumped right to 3x5 and could have gotten 6 on the first two sets. The third set - no way I could have gotten 6. I'll get 'em next time though. The BB Mil Press was pretty tough - it was a repeat workout but still hard. I'm going to increase the weight next time. Experimented with the Seated Rear Delt Raise today - tried 20's, 15's, 12.5's, 10's. Got good clean reps with 10's.

I feel like it is time to make a bit of a change to my routine. I'm in tune with my body enough to know that after 6 weeks of two body parts/day (without enough calories for most of it), I'm on the edge of overtraining - even with the 1500 cal/day increase in food. I'm dropping back to 1 body part/day. I wasn't going to be doing this for another 2 weeks, but if I hold on that long, I'll be where I was a couple of months ago - sick, injured, overtrained. Kind of like Maverick's shocks - I've found that if I do something extra for a while I respond well to it. I used to respond well to max ot but with 2 bodyparts/day - for a little while. Then when I added the PL style singles to my workouts it worked well - for a little while. Now the 2 body parts/day has done me some good, but it's time to change back to my core workout plan - 1 body part per day max ot style.

On shoulder day, I'm dropping the DB shoulder press for now and doing rear delt raises instead so it will be more like this:
BB MP
Upright Row
Seated Rear Delt Raises
Shrugs

This should work the entire shoulder area pretty well - overall delts, front delts, rear delts, and traps. I think the upright row works the front delts and traps both (unless I'm doing them wrong).

**rangers97** · 06-Dec-05, 01:50 PM

upright rows pulled up to around the nipple level, or the point at which your wrists don't go above your elbows primarily will stress the side delts. Going higher than this point will bring the traps into play.

also a slightly wider grip tends to be better for the delts, while a closer grip brings the traps into the movement more. (or so they say)

**.V.** · 06-Dec-05, 01:51 PM

OK so since I bring them from arms all the way down up to my chin - I'm hitting the delts and the traps. Good, that's what I want to do.

ajarvis · 06-Dec-05, 02:30 PM

What's life without variety? Taking in 3200 cal is impressive! I find it hard to get up to 3000 and I'm always hungry - it's just eating enough.

**.V.** · 07-Dec-05, 10:43 AM

12-07-2005

Back
CDL.........240x3x6
BOR.........160x3x6
Lat P/D.....165x3x6

Cardio - carried more wood up the hill. About 30 minutes.

Diet
Calories - 3200, P-382g, C-324g, F-44g

Comments
One great back day. I was due to increase reps on CDL and BOR today to 3x5. Instead, I got 3x6 clean and will be increasing weights next time. Due for a 3x4 - 5lb weight increase on lat pulldowns. Instead, I got the weight increase AND 3x6. I'll be increasing weight on this one next time. Apparently, paying attention to quality instead of quantity or numbers is starting to pay off. Get the quality, the reps and pounds will come.