a_welch503 WORKOUT JOURNAL

[ajarvis]

Your consistent workouts through your pain, and troubles is very impressive. I hope your bronchitis clears up quickly. Just remember to give your body the time it needs to recuperate!

[.V.]

Thanks, I'm sure it will be fine. I went to the doc today, got medication. I'm taking the muscle relaxers but haven't filled the pain meds yet. I did take a shot of decadron - my chest feels excellent. Less immune response = less symptoms. My legs are already feeling better. I'm getting around just fine with a cane. Tomorrow, I'll probably be 100% again.

[.V.]

01-06-2006

Shoulders
DB Shoulder Press...47.5x3x4 (I,I)
Upright Row..........115x3x6 (I,R)
Shrug................250x3x4 (I,I)

New notations to save space - (I)=increase reps or weight, (R)=Repeat, (F)=failed to reach this day's goal. Since my goal is just 1 rep/week on increases and 3-5lb on weight increases - there shouldn't be many of those.
So (I,I)=got increase today, will increase next time. (I,R)=got increase today, will repeat next time.

Cardio
No way today on these legs.

Nutrition
Cal-2268, P-292g (52%), C-159g (26%), F-55g (22%)
I was hoping to take in extra calories to fuel my healing today. I thought some extra fat would help with this. Didn't help - made me too full and I couln't get enough in. To actually get the calories posted, I'll be taking a 60g protein shake at bedtime instead of my 40g protein from chicken. This shake will be 40g protein powder in 1.5 cups of milk.

Comments
Good news. I can walk today. Thank you Decadron. 20mg shot yesterday and my legs work. The spasms are still pretty bad and it hurts like hell to move my right one. But no cane and I walked totally under my own power today all day. Even had a great shoulder workout - got all my increases. I'll be doing one repeat on the 115/6 upright rows next week to make sure I'm ready to move on for injury prevention. I should have repeated my 6 reps on squats last time and I'd probably be in better shape today.

[.V.]

01-07-2006

Back
CDL.....250x3x4 (I,I)
BOR.....170x3x4 (I,I)
P/U.....BWx3x10 (*,I)

Cardio
CDLs took a bit much out of my legs today. Not able to do the sprints/walk intervals. This stinks

Nutrition
Cal-2862, P-356g (50%), C-271g (32%), F-57g (18%)
Fat still higher than preferred, but forcing the extra calories down for healing. I haven't actually eaten this much yet. I will eat another 2 pieces of chicken, a salad, and have a protein shake before bed to get this much.

Comments
Back day went pretty well. I was a little concerned about deadlifting today but the upper back held up. I was worried about it after the last squat day. The right leg wanted to buckle a bit on the last set, but it made it through. My legs are actually even better today than yesterday, but not all the way back where they were yet. My vision is still messed up, but my arms are back to 100% today.

Tomorrow is chest/abs - I expect to have a great day then.

[.V.]

01-08-2006

Chest
Flat Bench........160x6,5,4 (F,I)
Incline Bench.....140x6,5,4 (F,I)
Decline Bench.....150x5,5,4 (F,I)

Abs - not done

Cardio - none

Nutrition - TBA

Comments
I did eat enough yesterday and last night. But it didn't help much today.
Lost a little ground on the chest work this time. I'll get it back next time. Just didn't feel very motivated and kept failing to get the planned amount of reps even though I gave it all the effort I had to give. Very fatigued during the entire workout. Didn't feel up to working abs because the chest work took everything out of me that I had to give. On a good note - in spite of not getting what I had planned - my chest and tri's feel VERY well worked. They did give all they had, it just wasn't enough today.

[Klinger]

Stay strong, Andy. Some days you're the hammer; some days you're the nail, you know?

[abarlament]

Originally Posted by Klinger

Stay strong, Andy. Some days you're the hammer; some days you're the nail, you know?

Hah, I like that

[gcs118]

Look who shows up outta nowhere how you been? By the way Andy, you've definitely seen marked improvements even if last workout wasn't the best.

[.V.]

Oh yeah, thanks guys. Tomorrow it's the hammer.

Sqautting, SLDL again.

[seraph]

Originally Posted by a_welch503

Tomorrow it's the hammer.

there ya go :

[.V.]

01-10-2005

Legs
Leg Extension..........175x3x6
Leg Curl................80x3x6
Seated Calf Raise.....175x3x10

Cardio - too late

Nutrition
Cal-1978, P-245g (53%), C-190g (36%), F-25g (12%)

Comments
Work ran over by several hours. Then I finally made it home to my first food a little after Noon. Had to go back in and got home to eat more and workout around 2:30. Sarted warming up for squats and by the time of acclimation, I knew it wasn't going to be the best idea for the back today. So I did the isolation work again this week. Made improvements - did the same leg extensions but with better quality. LE hurts my knees - dammit I really want to squat. Next week will surely be better considering my last back day was a good one.

[threenorns]

did you try doing LE one leg at a time? apparently doing it that way can reduce the shearing on the knees considerably. otherwise, those are nice numbers! i was never able to go heavy on LE - i think i topped out at 50lbs.

[.V.]

Naah, my setup only allows me to do them two at a time safely.

I played with the height adjustment and got my knees up enough that my heels weren't hitting the floor and it got better. Still a bit rough on the knees though.

I planned to be a hammer today - well, I was a little one instead of a sledgehammer. At least I didn't get nailed.

[gcs118]

Sometimes it's good to get nailed.

[.V.]

Originally Posted by gcs118

Sometimes it's good to get nailed.

But better to do the nailing