a_welch503 WORKOUT JOURNAL

[maverick]

Always nice to surprise yourself. You are pulling 240 on BORs for 3 sets of 6?! Thats crazy! Is that a mis-type or have I been outta this journal for way too long?

[rangers97]

SERIOUSLY, no $hit....240 for a BOR??? IF that isn't a mis-type, damn good work man, I am jealous of that one:

[.V.]

Wow - major typo. Not paying attention to what I was doing and typed the CDL weight twice.

Let's try 160. I wish I could BOR 240 I'd probably have a lat spread bigger than coleman's if I could do that. Then I could bench all the board's PLs and their weight.

I'm still happy with what I got though.

[.V.]

12-09-2005

Chest
Flat Bench........155x3x6
Incline Bench.....135x3x6
Decline Bench.....145x3x6

Abs
Crunch............115x3x8
Cable Crunch......115x3x8

Got all planned reps with decent control. The last rep felt kind of heavy, but I'm going to go ahead and increase weights again next time on all chest work. I'm increasing reps on ab work next time.

Cardio
Not really any - just moved and stacked two truckloads of wood. Good calethenics with all the bending, standing back up, tossing. But it doesn't get the heart rate above 140.

Nutrition
Calories.....2467
Protein......310g
Carbs........229g
Fat...........33g
Water - >1 gallon

A little short on calories today - Since I didn't do a real cardio workout, I didn't feed for it. I've been pretty full all day - even eating low fat so hopefully this will be enough. I did bracket my workout with appropriate nutrition and took full advantage of the 3 hour window with 3 postworkout meals. I may have my carbs a little too high, I'm going to give it another week and re-evaluate. Today, the GI distress was pretty bad. I almost had a mishap during the incline bench press on that last rep.

[maverick]

Nice chest day there. Your incline and flat bench are so close, there's miles between mine. You must have some relatively strong front delts. My lifting partner is the same way. I beat him on every lift except incline bench press and overhead presses.

[.V.]

Thanks Maverick. My front delts are actually bigger looking than my chest - I think they may be stronger too. I've added some rear delt work to my shoulder day because my wife told me it looked like the rear was slightly lagging behind the front and side.

[.V.]

12-10-2005

Legs
Squats...........215x3x5
SLDL.............215x3x5
Calf Raises.....280x3x10

Cardio - I'm a slacker. Shameful isn't it?

Nutrition
Cal-2384, Pro-296g, Carb-235g, Fat-27g
Still shorting myself on protein and calories a bit by not having pre and post workout feedings when I miss cardio. This sucks.

Comments
Woke up this morning with terrible periphreal neuralgia. Feet and legs felt weak, heavy, and burning felt like bees stinging them. My mid back is still sore from one bad rep on the MPs last shoulder day - not injured, just sore.

I was worried about squatting today but got a totally great suprise when I got out in the gym and instead of the planned repeat of last squat day - got an extra rep on each set. Same for SLDL. I'm increasing reps on both next time. Increasing weight on calf raises - they were easy today at this weight.

Now my legs and butt hurt too. No way I could face cardio tonight.

Arm day is tomorrow. Looking forward to that - I'll get to work something that isn't already sore.

Ahhhh, the more I eat the less sore I am, the more I can lift, the more sore I get. Not really fair is it?

[threenorns]

hey, you: EAT those pre and post workout meals, whether or not you do cardio.

you should know better than that, tsk, tsk, tsk.

[.V.]

Yeah I know - still getting over 1000 extra calories a day though.

I'll do some extra eating tonight. Actually thinking about having a burger on whole wheat tonight before bed - well, not a real burger...it's ground round and it'll be grilled to drain as much fat as possible out.

I wish I had more time - I need to put some deer in the freezer. Nice free high protein - very low fat food. Well almost free - got to pay $40.00 for the hunting license. Squirrels are low in fat too and I was planning to eat a lot of them this fall - my 9 year old is the great squirrel slayer. But with 11 cats around here, there are no squirrels left.

[threenorns]

LMAO

deer is good - gaston got himself a *beaut* - friggin' huge! i thought it was a mule deer from the size, but no, it was a white-tail - 28" between inner points of the rack, weighed 400lbs easy! shortest hunting season ever: he got out of the truck, stretched, turned around, and the damned thing was standing about fifty feet away chomping on something suitably leafy.

[.V.]

White tail is my favorite. Mule deer is OK. I don't like Elk though - too bland. I've never had a moose. Oh and the elk around here are totally off limits for hunting.

[tim_mcf]

White tail is by far superior to all of that, I've eaten them all and right now I have a freezer full of moose meat - I wish it were whitetail, it's much better. Pronghorn antelope is pretty durn good, too. Moose meat has a much stronger flavor and is tougher.

[.V.]

12-11-2005

Arms
BB Curls.....110x3x4
Skull Crushers.....100x3x4
DB Curls.....50x3x4
Cable Pushdown.....100x3x6

Cardio - still slacking (on purpose today).

Nutrition
P-282g, C-203g, F-45g, Cal-2369
P-49%, C-33%, F-18%
Or at least with what I have planned that's what it will be by bedtime. I still have a shake, some chicken, and a potato to eat.

Comments
A good arm workout today. Got my planned weight and rep increases. BB curls and Skull crushers were all good, clean reps. Couldn't have possibly gotten another good rep though. Next time I will work on increasing reps on these. DB curls were a bit heavy but still clean without cheating - I don't think I'll get more clean reps next time though because that last one with the left arm was such a struggle. Tricep cable pushdowns were suprisingly easy. Last time, same weight 3x5 was pretty hard. Today 3x6 - no problem, definitely time for a weight increase.

I just realized today that it is 8 weeks today since starting this training cycle. I'll finish out this workout week which means off tomorrow then 3 days of workouts. Then I'm taking a week off. I don't feel like I really need it, but even I can learn from my mistakes.

[threenorns]

oh, goodie!!!! then we get to read more of your progress!

i don't like deer meat except in that red-wine-schnitzel-y recipe my ex-bf makes. it's SO GOOD.

moose meat RULEZ.

[ajarvis]

Moose meat is delicious! Are you changing your workout up after your week off?