a_welch503 WORKOUT JOURNAL

[.V.]

Nope, I just changed it a bit. Went from 2 body parts a week done like max ot back to real max ot. Variations on that theme seem to work the best for me.

[ajarvis]

I thought you'd just changed it recently. I've been coming here so sporadically though I wasn't sure if I was remembering correctly.

[.V.]

's ok. You've kind of had more important things going on.

The biggest change is a bad one. I've been slacking on my cardio. Not good if I'm going to survive the triathalon in the spring. I have been finding other things to do, but not real pure cardiovascular training like running and cycling.

[ajarvis]

Are you going to change to a specific triathalon training program, or just up the swimming/cycling/running?

[.V.]

After the time off - and after I get a couple of things sorted out that have been interfering with my cardio sessions, I'm going to do 3 days on, 1 day off training.

Day 1 - cardioglide for 15-30 minutes...just for exertion.
Day 2 - cycling
Day 3 - running (attempts) I'm still not much of a runner but keep trying.

Swimming - I'll just hope for the best and try not to drown. It's way too cold to do much swimming around here. There is an indoor heated pool in a town a few miles away that I can use occasionally when I can get there.

After the conditioning builds up, I'll try to do cycling and running on the same day. I don't know of any specific training program.

[gcs118]

How much time did you take off? I just got done relaxing/partying, now it's back to the weights

[.V.]

None yet...today is a regular day off from lifting. I'm finishing out this workout week then taking a week off.

I don't really feel that I need it, but I'm sticking to my plan for recovery...it seems to be working so far. So I'm going to do all of it including avoiding overtraining.

[ajarvis]

If your interested I have a site that is very informative when it comes to training for a triathlon.

[.V.]

I'm definitely interested. I'd love to give it a look. Of course my main goal is muscle building but that will have to be compromised a little to train for the endurance competition. I just want that compromise to be minimal. This triathalon is just a local event and isn't even a full "ironman" event. It is just a 1/2 mile swim, a 13 mile bike race, and a 3 mile run all in one event. If I can finish it, then perhaps I'll do something more advanced later.

I have no hope of actually winning or even being competitive, but I do want to finish - that will be a major accomplishment for me.

There is one guy who is over 50 that I meet where I train at occasionally. This guy rides 30-40 miles, runs 12-15 miles, swims a mile - even in the coldest weather. That's pretty hardcore - and definitely more conditioned than I could even strive to be at this time.

[ajarvis]

This site has different distances on it as well as full ironman, and half ironman. The site is: http://www.beginnertriathlete.com I found it interesting reading even though I'm not planning one at all.

[.V.]

Thanks, I'll check it out. This could be very helpful.

[.V.]

12-13-2005

Shoulders
DB Shoulder Press.....45x3x6
Upright Row..........110x3x6
Rear Delt Raise.......10x3x6
Shrug................245x3x4

Nutrition
Protein...........330g - 58%
Carbs.............204g - 32%
Fat.................36g - 9%
Calories................2368
Two more meals left to be eaten before bedtime.

Comments
Decent shoulder day. Got my planned increases on everything today. Did DB shoulder press instead of BB military press today. I'm giving this alternating weeks thing a try. I actually got 6 reps with 45s instead of going backwards this time. I'm going to try 50s next time. I like the better ROM I get with the DBs, but I don't like not being able to move as much weight as I can with a bar. I hope by doing this alternating thing I'm not shooting myself in the foot.

Nothing was unmanagably difficult so there will be no repeats next time. Increasing reps on shrugs and weights on other shoulder stuff.

I'm just glad it wasn't leg day. The periphrial neuralgia is worsening still and my right leg feels like it weighs 600 pounds. They both feel like they are cold and wet as if ice water is running on them and bees are stinging them. This sucks. I called today to make an appointment with the doc. Looks like it's time for more decadron and another broken tooth or other bone...dammit.

[.V.]

12-14-2005

Back
CDL...............245x3x4
BOR...............165x3x4
Lat Pulldowns.....170x3x4

Nutrition
Cal-2177, P-236g, C-181g, F-56g

Comments
Coming up short on calories and protein today. Missed two meals - got busy and couldn't get to them. I have two more protein shakes planned for the night and if I'm able to hold it, I'll eat some more chicken too. Changed plans tonight and ate beef instead of chicken or fish to get some extra calories. Hurt the cleanness of the diet though, increased fat intake to over 20%.

On a somewhat happy note, the strength seems to have made a turn around. I got all my increases today without any trouble at all. No repeats next time, going for more reps. Seems like my plan of taking it as my body got ready, getting control of each weight/rep has worked like I hoped. The sad part of it is I've got a week off coming up - and I really don't want to take it. I'm going to stick with the plan though. Hopefully after I come back I'll be able to do more shoulder work...instead of having to alternate DB and BB shoulder presses. If I have to alternate though, that's what I'll do.

[seraph]

looking good : it boggles my mind that you actually keep track of your food intake that precisely. nice work man.

[.V.]

Keeping up with the food intake is easy. I used to write everything down. Now I have all the values of everything I eat in my fitday account. And after every feeding, I log in and enter it. Takes only a few seconds at a time. End of day - exact list of what I ate, in what order I ate it, and what percentage of it was what kind of nutrient.

Getting enough in - now that's the hard part. It looks like I may have to switch to 40g protein shakes instead of 20g shakes.