a_welch503 WORKOUT JOURNAL

[.V.]

Originally Posted by Todd

Just make sure you rest well and eat your wheaties!!

How about oatmeal? I'm going to try adding a little more carbohydrate to my diet in the morning before I workout - if the abdominal problems are not too severe. I went and bought oatmeal today - I hate it so it will be easier to give it up if it causes to many problems.

[Todd]

Originally Posted by a_welch503

How about oatmeal? I'm going to try adding a little more carbohydrate to my diet in the morning before I workout - if the abdominal problems are not too severe. I went and bought oatmeal today - I hate it so it will be easier to give it up if it causes to many problems.

That could prove to be very effective for added energy for your workout, and for switching your body into a anabolic state after sleeping for 6-8 hours. See how your stomach does with it and how it affects your workouts and energy levels!

[.V.]

I just hope the extra 15 grams of starch a day doesn't make me fat again. If I start making too much fat, I can just cut it down a little. I don't believe this small amount will hurt anything - except maybe my starch intolerant digestive system. If i can stand the pain of this new kind of workout plan - I can take a little abdominal discomfort - (keeps repeating this to self).

[Firehawk]

It's better to eat it earlier in the day too....less chance of sugars hurting you then..

[.V.]

I won't be adding any sugar to it. It will hurt my digestive system whenever I eat it. Nausea, cramping, diarrhea - intolerance to starchy foods. But if I want to improve my workouts - I'm going to have to eat some anyway - I figure oatmeal is probably one of the healthier ones - so if I have to hurt, I should get some health benefits from it. It is like taking your medicine - you dont have to like it you just have to do it.

[Firehawk]

so when you were 300 lbs you always ate food that was starchy and loaded with sugar, but now that you have been away from that way of eating for so long you get sick? Wow lol.

Well for me at least, on cheat days I feel miserable. The day after cheat days im taking dumps about 3-5 times during the day LOL...gues it's sorta similar . I load up on carbs BIGTIME on cheat days...easily 600+g of carbs.

[.V.]

No, I never ate much sugar - it has always made me sick. But I did the low fat, high carb thing with lots of grains, cereals, I ate my vegetables - just not as much as now (and way more yellow & white ones than green ones - hell almost nothing green)
- I also ate a lot of potatoes. My proteins came from the "healthy" sources fish, chicken, legumes, nastyfu - I mean tofu. So it was pretty starchy. I never could understand why I had severe abdominal pain, vomited blood, passed bloody stool, diarrhea, nausea all my adult life - my physician could never figure it out either. Plus I got fatter every day. When I switched to a controlled carbohydrate way of eating, within a couple of weeks, my digestive problems were gone. After a year they are still gone. I will still keep it controlled. I am going to just add one bowl of nasty, I mean unsweetened oatmeal in the morning and see how it goes from there. Even when I was fat and ate oatmeal all the time - I did not like it sweetened - sugar took it from nasty to GROSS and I could not get it down. I hope the real butter I will put in it will cancel out the potential abdominal problems. Everyone that knows me calls me a neandertal because I'm considered blunt and rude because I speak my mind without a lot of tact most of the time. Maybe they are right I have the caveman hunter/gatherer digestive system. I eat meat, nuts, and green stuff that grows above ground. Things that take big farms and cultivation corn, grain - I consider pig food and don't eat them. If you don't believe my pig food analogy - look at the USDA food guide pyramid then look at the ingredients in a bag of hog feed, dog food, or check the contents of the feeders at a beef feed lot (where they fatten cows up for slaughter). They are about the same. So other than my oatmeal, I will have to keep eating like a caveman. I do however, hope to be able to add fruit back into my diet soon. I would love an apple with my protein during recovery or maybe a plum. I will just have to add these things slowly and see how my digestion reacts to them. My recent diet experiment failed badly - remember my unsuccessful preworkout carbo load experiment post a couple of months ago. Maybe this time i'm going to do it a little smarter. I will still have my protein and fat before I lift - just adding a little oatmeal.

[Firehawk]

Damn lol. Thank God I have a stomach like a tank

[.V.]

10-27-2004

Legs/Back

Pull ups..............30x3x4
Squats...............200x3x4
Deadlifts............200x3x4
Calf Raises..........200x3x4
Bent Over Row........155x3x4

I ate my oatmeal this am 1/2 cup with my regular breakfast...that way I still got my protein and fat. Some cramping later in the day - but that is all. So far so good.

Good workout today. I wasn't going to post warmups anymore, but I am going to one more time. If anyone thinks I am overdoing it on warmups, let me know so I can cut the weight a little more on them. For the 200 lb lifts, I used 110x1x10 then 160x1x10, then 190x1 for acclimation. I did not warm up for bent over rows because I was already warmed up by the time I got to them. For pull ups I did 100x2x10 then BW which is 182x1 for acclimation then BW+35 for 3x4 for the heavy workout.

I have never really warmed up properly before - I just did 5 min of full body cardioglide to warmup. I think now that I am doing 4-6 reps I can get a little better than 200 on squats and SL deadlifts - maybe 205 or 210 - I will add more weight next time. It will take me a while to find out how much weight I should be using on this new plan. I really like this new way I am using - I am really looking forward to my next workout. It only took 1 hour today instead of 1 3/4 for legs/back - part of that was wasted time trying to figure out how much weight to use. I think things are going to go much faster now.

Since I cannot do deep squats - MS balance problems and weakened quads from all the leg attacks - I am thinking about adding Standard Deadlifts to my leg/back routine. I only do stiff legged deadlifts right now. One other thing I am thinking about changing is the calf raise - I do it at the top of the squat to save time - if I do it as an independant exercise, I can probably get a lot more weight and be much more effective with this one.

The way I do it now is - Deep breath on the squat negative - exhale on the positive - deep breath - exhale up into the calf raise - repeat.

[skyman]

Have you tried deep squats with really light weight like 135? I have been warry of going back to heavy weights due to a hernia problem 2 years ago. So I have been doing very light weight squats (100 lbs) very deep and high rep 4x15 @ 100-120 lbs.

[.V.]

skyman - I can't go past paralell at any time with any weight even without weight or I will fall backwards. Paralell is the best I can get at this time - it has to do with damage in the brain and spinal cord. I've only in the last couple of months gotten where I could go all the way paralell. As the legs get stronger I can compensate for the balance problem and go a little deeper.

[Firehawk]

Ever do lunges? Those are another great quad workout.

[.V.]

Originally Posted by Firehawk

Ever do lunges? Those are another great quad workout.

Saw them done, does that count? No, I've never tried them myself. I mostly keep working on improving my squat. As it gets better, the balance gets better and each exercise I do has a specific purpose in keeping me on my feet and working as long as possible. Each one actually has a real life activity that it relates to for me - especially in my job.

[.V.]

10-28-2004

Chest/Shoulders

Military Press........95x3x5
Upright Row..........115x3x5
Bench Press..........145x3x5
DB Press..............50x3x5
Front Shrugs.........205x3x5
Back Shrugs..........205x3x5

Another great workout - no disappointments today - I am actually stronger after one workout using this plan - I almost can't believe it. I hope it's not the oatmeal - I really hate that stuff. Intestinal cramping a little worse but short lived and tolerable. Last time on the bench press I could barely get #4 on the 2nd set. Today 3x5 was no problem - #6 would have been impossible on any of the sets though. The dumbell bench press is still awkward and strange feeling, but effective - 2x4 with 50 was VERY difficult last time - 3x5 with 50 each hand was pretty easy today - the hard part was getting it into position for the lift. I will keep the 50lb dumbells for one more workout - even though I could probably increase the weight because I want to get comfortable with the exercise. Since I am doing 145 with the bar, I thought I should be able to manage 70 lb dumbells, but I can tell that won't happen for a while - the dumbells do make it more difficult. Today went much faster - about an hour. I'm still not down to the 30 minute workout reccomended, but as I get used to it, things should go a little faster. I think I am still spending a little too much time on warmup and acclimation.

[Firehawk]

Originally Posted by a_welch503

Saw them done, does that count? No, I've never tried them myself. I mostly keep working on improving my squat. As it gets better, the balance gets better and each exercise I do has a specific purpose in keeping me on my feet and working as long as possible. Each one actually has a real life activity that it relates to for me - especially in my job.

To be honest, you might have a hard time doing them without any weight at all. I know I do. They are very tough to do.