a_welch503 WORKOUT JOURNAL

[.V.]

09-21-2004

I missed two workouts. I should not have pushed it when I was so fatigued on the 19th. The 20th I was just drained and pretty much useless. I'm back on schedule now.

Today's workout:
Legs/Back

Pull Ups.....................4x12
Squats....................180x4x8
Deadlifts.................180x4x8
Calf Raises...............180x4x8
Bent Over Row.............135x4x6

Goals Met: Increased reps on squats, deadlifts, calf raises.
Increased weight on bent over rows.

New Goals: Increase weight on squats, deadlifts, calf raises.

[SurfinAmy]

Hey There,
How's it going?
Good job on Squats and Curls :
-Amy

[.V.]

Thanks Amy,

Things are better now that I got some rest...finally. I'm not to where I want to be on those lifts yet, but one day I will get there. Thanks for the encouragement - it helps.

[SurfinAmy]

Hey, saw your post in my journal....no, 185 isn't light for me on squats but it feels safer somehow than the 205. I don't know why, I just get real nervous about injury and stuff on squats. I think I'm going to buy one of those belts for when I do the heavier weights on squats.....

You gotta get your sleep!!!! I don't know you function with some of the shifts you're pulling!!! That probably is hindering your progress I would think, but what can you do, you gotta do what you gotta do....

-Amy

[.V.]

Amy, I don't blame you - I get nervous about injury too when I squat and deadlift. This weight is VERY heavy for me - I have to be really careful. I was going to get a belt today but then I thought that maybe I won't because I want to keep my accessory muscles strong too. If the belt is supporting me when I work out I'm afraid I will end up getting hurt when I am at work and have to lift some big fatbody from some awkward position - a daily event. They had some nice belts at Walmart for under 20 bucks. So I just bought some more weights instead.

[.V.]

09-23-2004

Today I had to do two workouts. Yesterday that damn MS fatigue hit me so hard. I was completely useless even though I had plenty of rest (for a change). So I got an extra unplanned, unwanted day of rest. I ended up either on the couch, in the bed, or in the recliner all day and all night. Today I felt much better and hit the weights hard while I was able. I am really sore tonight, but it will be worth it. I was able to increase weights, even ones that I had not planned on. Others, were a little tough but I still did what I was supposed to do. Those fatigue and vertigo days really suck, but there is no way out of it. Since the neuro told me a year ago to get ready for a wheelchair, I think to still be on my feet, working, and be stronger than I ever have been before (even though all the DF ladies are kicking my butt on the weights) is a good accomplishment. This helps me get through those sucky days.

Today's workout # 1.

Chest / Shoulders

Military Press........85x4x8
upright Row..........100x4x6
Bench Press..........130x4x6
B Flyes...............90x4x6
Shrugs (front).......180x4x6
Shrugs (back)........180x4x6

Goals Met - Increased reps on military press - finally got that 4x8.
- Increased weight on upright row, bench press, shrugs.

New Goals - Increase weight on military press and shrugs.
- Increase reps on upright row, bench press, and b. flyes.


Took a 1 hour break to help unload my new gym off of the truck (a 12x24 storage shed). Ate lunch. Then back at it.

Workout #2

Arms / Abs

BB Curls...........................100x4x8
Skull Crushers......90x2x6, 90x1x5, 90x1x4
DB Curls............................40x4x8
Tate Press..........................36x4x8
Crunches............................70x4x8
Leg Raises............................4x30
Tricep Pressdown....................80x4x6

Goals Met - Increased reps on bb curls, db curls, and crunches.
- Increased weight on skull crushers one workout early but did not get as many reps as I hoped.

New Goals - Get the reps up on skull crushers, get the weight up on BB curls, tate press, and crunches. Was going to increase the weight on the tate press today but did not have enough plates...bought some today.

[SurfinAmy]

You're awesome on the weights. You keep going and you don't just lay down and give up to the MS.
And you're a good husband and father and actually you RULE all the way around....ya, you're the man with a plan....
-Amy

[.V.]

09-26-2004

Two workouts again today - had to take a day off work on the 24th and still too sick to workout yesterday. Dizzy, nausea, tired, the same old stuff. It is much better today, actually - I feel good today.

Legs / Back

Pull Ups...................4x12
Squats..................185x4x6
Deadlifts...............185x4x6
Calf Raises.............185x4x6
Bent Over Row...........135x4x6

Raised weight on squats, calf raises, and deadlifts.
I believe I could have done more, but I've been pushing a little and I'm just going to repeat these weights next time.

Chest / Shoulders

Military press..................90x4x6
Upright row....................100x4x8
Bench Press....................130x4x6
B Flyes.................90x1x8, 90x3x6
Shrugs Front...................185x4x6
Shrugs Back....................185x4x6

Increased weight on military press (finally) and shrugs. Was not ready to increase anything on the bench press yet like I thought I would be.
Increased reps on upright row.

Next time I plan to increase the weight on upright row, reps on bench press, reps on b flyes, and maintain on shrugs.

[.V.]

09-27-2004

Arms / Abs

BB Curls..........105x3x6, 1x5
Skull Crushers.....90x2x6, 2x5
DB Curls................40x4x8
Tate Press..............41x4x6
Crunches................75x4x6
Leg Raises................4x30
Tricep Pressdown........80x4x6

Increased weight on BB curls but could not get all 6 on the last set. Increased weight on tate press and crunches. Increased the reps on skull crushers by one. Improved dumbell curls only slightly - still having to spot the left arm on the last two sets on # 7 and # 8, but not as much.

When I hit failure on the # 6 rep of set 4 on the skull crushers, (if I don't complete the rep I only count 5), I wondered briefly why I'm doing this to myself. Then I reminded myself, I'm going to hurt anyway. I might as well do this and have the pain be for a reason...getting stronger. Thanks to the weight training I am stronger and still going. If I hadn't been doing this, I would probably be a useless lump by now. I remind myself of what someone (I don't remember who) said in a discussion on this board, "I don't live to workout, I workout to live". That is a very appropriate reminder of why I do this - I wish I had thought of it.

[SurfinAmy]

Right on.....ya, it does seem like everytime I come in you've increased the weights on something, usually more than one lift......

Could that have been lift2live by chance? it is a good reminder huh....

I wasn't going to go do my cardio tonight because I'm feeling tired and lazy, but I think I'll grab my gym clothes and go down there for at least 1/2 hr now....thx....

-Amy

[.V.]

Amy - I really don't remember who it was, but it was good. I always try to remember it because it is so helpful. Good to hear you did not blow off the cardio - I've gotten a little lazy about that myself - I guess it is the heat...it is really too important to overall health to miss too much of it.

[.V.]

09-29-2004

Legs / Back

Pull ups..........25x1x6, 30x1x6, 35x2x6
Squats...........................185x4x6
Deadlifts........................185x4x6
Calf Raises......................185x4x6
Bent Over Rows...................135x4x8

Figured out a way to improve my pull ups (I hope). I looped some chain through the hole on some plates, snapped a carabiner to the chain and connected it to the rapalling loop on my belt. Then held the weight between my thighs out in front of me and did the pull ups that way. Instead of chest to bar, I was only able to get chin to bar with the 35 pounds. It's amazing how much more difficult a little weight can make that one. I think it will be worth it. If I don't get hurt doing it this way. The muscles in my lower back are pretty stiff from the pull ups where the weighted belt was pulling into it. I may look for a wider belt or make a swiss seat before next time if I get the chance. I have 4 days to think about it.

Did not increase on squats, deadlifts, calf raises today - I had planned it that way - but after the workout I felt as if I could have done more so I will increase reps next time. I plan to use the same weight at least twice before increasing for a while so I don't get a back injury.

Increased the reps on bent over rows and will increase the weight next time.

[.V.]

09-30-2004

Chest Shoulders

Military Press................90x4x6
Upright Row.............105x1x5, 3x6
Bench Press.............130x3x8, 1x6
B. Flyes......................90x4x8
Shrugs Front.................185x4x6
Shrugs Back..................185x4x6

Increased weight on upright row, but could only get 5 reps on the first set. The next three sets 6 reps was pretty good hard to pull - it went up really slow, getting the good slow negative was easy.
On the Military press I will repeat again, not ready to increase the reps just yet.
Only increased by one rep on the bench press had hoped to get a good, clean 4x8 today, but fell short. I will work on getting the reps up next time.

Got my 4x8 on the Butterflyes this time but would stick just past halfway and had to take a deep breath and push more to finish on the last two reps, this is not a clean controlled movement with the pause in it so I will repeat the 4x8 again next time before I try to increase the weight. My rule is controll it for a clean, smooth 4x8 then increase the weight.

Shrugs were good, will increase reps on them next time.

[.V.]

10-01-2004

Arms / Abs

BB curls.........................105x4x8
Skull Crushers..........90x2x6, 1x5, 2x4
DB curls..........................40x4x8
Tate Press...................41x4x6, 1x4
Crunches..........................75x4x6
Leg Raises..........................4x30
Tricep Pressdown..................80x4x6

Mess ups: Supposed to increase the reps by one on the BB curls today to get my 4x6, careless when I looked at my chart and saw the symbol I use for increase reps and did 4x8. This was one workout early, I did get through it though - my biceps are bruised and extremely tight - so are my sleeves (hope it stays like that). Since I got the 4x8, I will increase the weight next time. At least something is getting stronger.

Tate press - Messed up here too. Did 2x6 then when starting the 3rd set my left shoulder froze and when I got into position to do them I could only do 4 reps. Took a 3 minute break and got my next 2x6. I will repeat next time and get 4x6 clean before I try to increase the reps.

Skull Crushers - These did not cooperate either today. The first two sets were good, felt really strong. Then, on set #3, I could only get 4 reps. Set #4 I got 5 reps. I did an extra set and only got 4 reps. These scare me because of when I hit failure and see the bar coming back at my head it is an unpleasant sensation.

Did good: Tricep pressdown - got 4x6 with 80 lbs clean will increase reps next time. Crunches - got 4x6 clean and will increase the weight on these next time. DB curls - got 4x8 clean WOW they were easy - I finally get to increase the weight on these about time, it's been a month.

Question for anyone who reads this, how am I supposed to get the weight on my chest when the crunches get heavier? I have been lying it above my head and lifting it over onto my chest. Right now the dumbell is full and I cannot grip it to lift it over my head - I am having to drag it sideways across my chest to get it into place. The crunches with weight with a slow count of 5 seconds up a 5 second squeeze and 5 seconds down are easy. But, getting the weight into place is not. Any suggestions would be appreciated.

[SurfinAmy]

Wish I could answer your question but abs are my weak spot....I never do them! I'm going to have to buckle down and start working them.
I can't believe how much progress you've made! Those upright rows are a killer, huh....I can't use very much weight at all without sacrificing good form. Your Wednesday workout is really impressive.
I can't imagine you in a wheelchair, that's for sure. I don't give a **** what the doctor says......

-Amy