a_welch503 WORKOUT JOURNAL

[.V.]

Oh, I thought everyone knew.

I've had MS for 20 years. About 8 years ago it started getting bad. Three and a half years ago I was 300 pounds and looking at a future in a wheelchair - and a loss of the career I'd spent my entire adult life building.

Couldn't allow that so I had to do something different. This is what I chose to do instead of being a cripple. It's a daily battle against the weakness because the problem isn't actually in the muscles...it's in the nerves.

[.V.]

03-14-2007

Repeat of week 3 light day.

Front Squat...............45, 55, 65 x5
Squat....................75, 85, 95, 95
Dead............125, 145, 165, 195, 220
OHP.............................105x3x4
Pullup.....32.5, 37.5, 42.5, 47.5, 52.5
Cable Crunch....................110x3x9

Workout was good today. Even though the squats were light, they didn't leave much in me for deadlifting. Still, got all my sets/reps on DL. Would have been better if I wasn't too busy yesterday, last night, and this morning to eat enough.

Here I go, not eating enough again. Eating every 2 hours for the rest of today.

[arbit]

Have u tried barbell hack squats ?

[.V.]

Yeah, hurt myself on them.

[.V.]

03-15-2007

Cardio glide: 15 minutes. Not too bad, but not good.
Heavy bag: 15 minutes. Sucked ass.

Cardio today. Not too much. I'm feeling pretty decent with more energy, but still get winded pretty easily. I can go like crazy on the cardio glide or heavy bag for about 10 minutes, then I have to slow down. Can't do well on both yet. I'll get it back though.

As long as anything that needs good cardio capability doesn't last too long, I'll be fine. If it goes longer, I'm pretty short of breath and useless.

This too will improve over time. I've fixed it before and will fix it again.

BP check and weigh in tomorrow. I think I've lost more weight but have been on the diet long enough now to adjust calories. If I've lost anything I'll add 500-1000/day. If I've gained less than 2lbs, I'll add 500. If I've gained more than 2lbs I'll cut back. Gaining is pretty unlikely but I'm off to a good start. I've actually been hungry most of the day yesterday and today. Even between meals.

[gymgirl]

good job on your workouts welch. i don't know how you do deads after front squats and squats! great job.

[.V.]

Thanks gymgirl. Remember the front squats are very light and just for a warmup, only 3 sets of 5. The squats aren't heavy either because deadlift comes on light squat day. I only do 4 sets and only ramp the first three. I only go as heavy as the 3rd set of the previous workout.

Someone actually strong wouldn't have any problem deadlifting after that. For me, it's a little difficult but getting better. I'm probably increasing food next week and already have a big cheat weekend planned. I've promised to cook for someone, and have the full day's menu planned. It's big and I'm feeding three people, maybe more. So between calls Saturday and Sunday I'll be eating pretty big.

I'm glad I finally got my appetite back. It's been gone since November, but is beginning to improve. Maybe things are looking up.

[gymgirl]

I'm interested to hear about your weigh in after your diet last weekend! glad to hear your appitite has returned too. i probably would lose the desire to eat as well (although it is hard to imagine) if i was consuming as many calories as you!

i hope you will share with us what your cheat weekend entails. i love food and will live vicariously through you!

[seraph]

i'm interested to hear too

[.V.]

Off to a late start today. Bad night so slept in this morning. Dr's office will wait until later. I'll post up results when I get back.

03-16-2007

Front Squat............45, 55, 65
Squat........75, 85, 95, 110, 130
Bench.....105, 120, 135, 155, 180
Row.......105, 120, 135, 155, 180
Curl......................100x3x5
Skull Crusher.............100x3x5

Curls and crushers were a giant set with no breaks between any of the 6 sets I did. This is because this weight is too light.

I've now caught up to and surpassed the point where I had to back off recently. This is the workout I simply couldn't finish last time I tried it. Today I killed it. Everything seemed almost too easy. I really need to increase the weight on curls and skull crushers, but am not going to just yet. Benching more that I can squat is one thing. But skull crushers with more? That's just ridiculous. Although I'm not specifically training for physical appearance, looking like Stay Puft or Johnny Bravo either one is simply unacceptable.

Squats and rows still scare the hell out of me. Squatting 3x a week is helping though. Hey, I'm still on my feet. The front squats, as light as they are, are helping with my balance too. Thanks Dan (never thought I'd be saying that).

I guess with all things considered, I'm going to call this a damn good workout.

[gcs118]

Your bench and row work has been awesome lately. If you keep it up you'll be seeing new PRs hopefully not before too long.

[.V.]

Back from the doc. Vital signs great. Blood sugar great for non fasting at 85. Looking leaner because my body fat has reduced by 1% in the last week. Oh yeah, my weight has gone up 2.6lbs. I guess I'm on track.

[gymgirl]

wow...so you get to pig out, only gain 2.5 lbs and your bodyfat goes down 1%? wanna trade? I just look at the foods like pizza, mexican etc and i gain body fat!

great to hear your test results came back good!

[arbit]

Originally Posted by gymgirl

wow...so you get to pig out, only gain 2.5 lbs and your bodyfat goes down 1%? wanna trade? I just look at the foods like pizza, mexican etc and i gain body fat!

Well, u are such a waif that u could stand to gain some weight
Is there anyone on this board lighter than u ?

[gymgirl]

Originally Posted by arbit

Well, u are such a waif that u could stand to gain some weight
Is there anyone on this board lighter than u ?

minime. we both go between 103-105.