a_welch503 WORKOUT JOURNAL

[gcs118]

Leg works looks pretty darn good Andy

By the way...were those pics real? *shudder*

[.V.]

Thanks Greg. Today was even better - I suprised myself, but not nearly as much as my wife suprised both of us today on her chest workout.

The pics? I have no clue. If so, I admire the dedication...but not really the look. A friend sent them to me - you know how e-mails get forwarded over and over. I usually just delete them, but that one was worth sharing.

[.V.]

12-22-2005

Arms
BB Curls...........110x3x5
Skull Crushers.....100x3x5
DB Curls............50x3x5
Cable Pushdown.....105x3x4

Cardio
Run/Walk - 1 mile alternating run 100 meters/walk 100 meters.
Walk - 3 miles @ 4mph.

Nutrition
Cal-2999, P-302g (24%), C-281g (34%), F-78g (24%)

Comments
Arm workout - great. Got my increases - even on DB curls which was supposed to be a repeat. Nice suprise for me. I suspect that the BB and DB curls will be a repeat next week...planning increased reps on tricep work next week.
Cardio - absolute hell. My legs hurt all day. I almost blew off the cardio because the pain was so severe, but I went and did manage to get a mile of running/walking. I think I will actually be able to build some endurance running this way. It isn't really HIIT because of the time involved - I'm doing distance instead of seconds, but the idea is similar. A mile was all I could handle though because the stinging in my feet and legs got so bad.
Diet - not clean. I had mayonnaise with two meals. I also had a big spoon full of peanut butter (2 tablespoons) - loads of fat there. Because of my legs and the time involved in standing in front of the stove, some of my food was open a can, add some mayo - put it on some whole wheat bread and eat it. Even had a breaded chicken breast patty cooked in the microwave.

I'm happy with my lifting, satisfied with my cardio, dissappointed with myself on diet.

On a happy note, my wife gave us a pleasant suprise. This is her chest day and she was scheduled for some 5lb increases above last weeks struggle for 6 reps...she got the increases, the weight was too light and she did 6 reps on each (flat, incline, decline) bench press. She gets to increase weight on every lift next week. Workouts like this one are ones to be very happy with.

[.V.]

12-23-2005

Shoulders
BB MP..............115x3x4
Upright Row........115x3x4
Shrug..............245x3x6
Rear Delt Raise.....15x3x6

Cardio
Legs not terribly functional. Skipped today, got to have them in good shape for a 24 hour shift tomorrow. I did run the saw for a while and split about 1/2 a truckload of wood though.

Nutrition
Cal-2645, P-321g (49%), C-260g (37%), F-39g (14%)

Had a ham sandwich today - it was reasonable - except for the cheese which added 5g of fat. Otherwise diet totally on track. I may have some of my pasta and tomato sauce before bed though. Lean ground beef, low carb pasta, home made tomato sauce. I don't know the nutrition values of it though...if I do, it'll be about a cup.

I was pleased with my workout today. The MP jumped up 10lb. I was supposed to do a 5lb increase but during acclimation, it kept feeling light. I think next week will be a repeat on that one though. Shrugs, upright rows, and Rear Delt Raises went will, I'll increase on each of those next week.

[Klinger]

Hey, HIIT is an individual thing. If it's hard for you, then it's high intensity. Those threshholds will rise as your lungs and heart adapt to the straing, tust me.

Merry Christmas Andy, and thanks for all your words of encouragement during the year.

Pax Domini sit semper vobiscum.

[.V.]

Ahhh, me and running. No matter how I do it, it's hard for me. I'll get built up to a mile or even like at the end of the warm weather 2.5 or so. Then I lose it and can't do it anymore. Sucks really. But if I keep at it, it's eventually going to work out right. And be smart enough about it to know when to push the legs and when to let them be. That's the hard part. Listening to the body as it tells me what it needs...but paying close attention so that I know when it's lying to me.

[.V.]

Originally Posted by pierini

Merry Christmas Andy, and thanks for all your words of encouragement during the year.

Pax Domini sit semper vobiscum.

Thank you. And I hope that you have a nice Christmas with your family too. And from reading your posts and sigs, I suspect you'll actually remember what it is all about too. :

[.V.]

12-25-2005

Back
CDL..........145x3x6
BOR..........165x3x6
Lat P/D......170x1x6
Pull Ups.....BWx2x10

Diet - clean and on track for the first half of my day. Then got busy working - ran ambulance calls nonstop until 2am. No food from 4p-2:30a. Then I ate a giant plate of turkey, green beans, potato salad (bad I know) and a couple of deviled eggs - then straight to bed.

Cardio - does climbing a mountain after dark over terrain too rough for a 4 wheeler to get in to carry an injured person out to a road count?

Comments
Finally made it home. Had an excellent Christmas morning and afternoon with my family. Good back workout early in the afternoon - made gains on each lift. My family went to my mother in law's house and since I'd ran all night christmas eve and had no sleep yet, I was going to take a short nap and catch up with them later. Didn't happen, got busy and ran until 2am. Everything from a roof collapse in a house fire, car wrecks, fights, to just sick people. Slept late this morning...now I'm trying to get my eating started for the day to have a good chest/ab workout today. My legs feel pretty good this morning compared to how they have been. I expect to get a decent cardio session this evening.

[seraph]

sounds like a busy day numbers are looking great!! what are the CDL's???

[.V.]

CDL=Conventional Deadlift. Kind of like the one the PL's do except I start with my butt lower since my weights are less and my back isn't as strong as theirs. Almost like an ATF squat into a deadlift.

[.V.]

12-26-2005

Chest
Flat Bench...........................160x6,6,4
Incline Bench........................140x6,5,4
Decline Bench..........................150x3x5

Abs
Decline Crunch........................115x3x12
Seated Cable Crunch...............100x20,16,10

Cardio
Run/Walk intervals 200/100 yards.....1.5 miles
Walk only............................2.5 miles

Nutrition
Cal-2281, P-302g (54%), C-210g (35%), F-28g (11%)
Didn't take 40g protein shake with breakfast or the 20g preworkout shake before cardio - oops. Three meals after each workout is getting really old...it's got to be done though.

Comments
Made slight improvements on each lift today. Working on better reps next time. I hope doing 200 yards with each run part of the interval isn't too far. I'm trying to find the right balance between working my heart and using the running/walking to make bigger legs. This actually felt good - no leg weakness - they still hurt like crazy, but I get used to the neurogenic pain eventually and I know that at some point it will reduce in intensity. Running/walking/cycling doesn't really affect it much either way, so it's better than sitting on the sofa watching TV and still hurting.

Andy,

Great workout as usual but your typing needs some work. I'm sure you mean 12/26/05 not 11/16/05.

[.V.]

I fixed it - my legs and feet aren't the only thing numb today. I just don't walk on my hands and fingers like some of your workouts would indicate you are able to do so I don't notice it as much.

[.V.]

12-27-2005

Legs
Squat.....220x2x4

Cardio - Too stiff, can't ride.

Diet - Percentages right - just not enough. I ate all I could but was hurting too much to eat much. I may have a couple pieces of chicken on whole wheat bread before bedtime if someone will fix it for me.
Cal-1715, P-235g (54%), C-155g (32%), F-27g (14%)

Comments
After finishing the 2nd set of squats and re-racking the weights, my right lat started tightening up on me. I decided that discretion would be wise at this point to prevent injury. The Sunday night carrying on that bad hill left it a bit tight to start with. So after this started, I decided to play it safe. I'll see about doing legs again day after tomorrow or if I decide just to put them off for a week.

Going to eat on schedule anyway to make sure there are plenty of nutrients there to keep that muscle healthy. Plus heat, stretching, massage...got to work tomorrow so I'm taking care of it today.