a_welch503 WORKOUT JOURNAL - Page 24

**.V.** · 20-Dec-04, 03:28 PM

12-20-2004

That extra day at work really threw me off. Since I missed yesterday's workout, I had to do shoulders today. I will be doing back day after tomorrow. If I don't oversleep, I will do abs again tomorrow morning.

It has been 9 days since the last shoulder workout. It will be 10 days between back workouts. This is simply too long. I will have to be careful doing it this max ot way to make sure nothing gets in the way agian and causes me to miss a day. Getting off schedule is a very bad thing with this plan. The weights are heavy enough to cause major soreness if it has been more than 6 or 7 days between on a body part.

Here is today's workout:

Shoulders
Military Press........100x1x6, 1x5
Seated DB Press.............35x3x5
Upright Rows...............120x3x6
BB Rear Shrugs.............230x3x6
BB Front Shrugs............230x3x6

I lost a little ground on the Military press today. It started off good with 100 pounds and got 6 reps. Then on set 2 I could only get 5 reps. Then set three - the right arm went straight up and the left just stayed there straining with the bar sitting on my hand and left trap like a pivot. In spite of that, I still made a slight bit of progress on everything else today.

On a happier note, I got most of my equipment moved out to the new gym today. I went out to lift this morning, brushed the snow off my equipment and started my warmup reps. When I went to put the bar down, it was frozen to my hands. It was only 17 degrees out. I said to hell with this and immediately went and started cutting out 2x4's to make a rack out in the metal building to hold my bar for squats and have in position for shrugs. By the time I got everything done and what I needed moved it was afternoon. But now I have a nice, indoor, heated gym to lift in. I didn't get the machine moved and havn't figured out how to hang a pullup bar yet, but I will - or just do my cable pressdowns and pull ups outside.

**Firehawk** · 20-Dec-04, 03:54 PM

How come you do BB Military press and then Seated dumbbell presses right after? That's close to doing the same thing man. You might as well do 6 sets of barbell press...or 6 sets of DB presses...

**.V.** · 20-Dec-04, 04:30 PM

Quote:

Originally Posted by Firehawk

How come you do BB Military press and then Seated dumbbell presses right after? That's close to doing the same thing man. You might as well do 6 sets of barbell press...or 6 sets of DB presses...

BB Military Press - behind the neck. Seated DB press from in front. Hits the muscles completely differently for me. I usually wait and do upright rows as second exercise and DB Press as third. Today after my sad attempts at military press, I did my STR time and went right into DB work to try to make up for it.

My deltoids are so weak (especially that left side - it is almost useless from the CNS damage) I am trying to do some straight up and down heavier pressing work to build up some. Hopefully in the future I will be able to do some lateral raises and things like that. Right now, I can't even do one of those with my left arm. I just have to adapt my workout and do things that I am able to do. It is really weird how different nerves supply the impulses to move in different directions in the same muscle. When some nerves are damaged and others are not, it leaves the ability to move the muscle one way - but not the other. Sometimes this stuff really sucks.

But by adapting the movements to what I'm able to do - I am actually able to work out which is one hell of a lot better that sitting in a wheelchair getting fatter and uselesser. How do you like my word I just made up?

It is kind of the same on chest day. I can do very heavy butterflies (the hugging movement) on a machine. But I can't do any dumbell flyes. When I got so I could do more than the machine supports I had to find something else. So I do BB bench presses and DB bench presses. Both are done flat, but I'm able to hit the chest and triceps a little bit differently with them by the way I move the arms. DB - medium wide at the bottom and low - below my chest and close together at the top (touch the dumbells together). BB - very wide grip - straight up and down - involving my sad little lats in the movement as much as possible.

I hope to be able to add some inclines after christmas (I made my bench out of some junk I dug out of the dump and it doesn't incline). I'm not sure but I think I'm getting a new bench or squat rack for christmas. I told them no presents for me because it was for the kids not the grown ups, but you know how wives are, they never listen. Whichever one I don't get, I'm buying after the first of the year.

**Firehawk** · 20-Dec-04, 04:37 PM

Doing those behind the neck doesnt tear up your joints? yikes. lol. I can't do them that way. In fact, BB Miltiary press gives me all kinds of nasty joint pain, that's why I do DB presses.

**.V.** · 20-Dec-04, 04:51 PM

Quote:

Originally Posted by Firehawk

Doing those behind the neck doesnt tear up your joints? yikes. lol. I can't do them that way. In fact, BB Miltiary press gives me all kinds of nasty joint pain, that's why I do DB presses.

Naah - I'm to weak to lift enough weight to do any joint damage on that one yet. When the lifts get bigger, I imagine I will have to look at different things to do.

**Firehawk** · 20-Dec-04, 05:04 PM

It doesnt have to be that heavy to do joint damage bro. I was lifting with 95 lbs when i first started feeling joint pain on BB military press!

**.V.** · 20-Dec-04, 05:12 PM

When it starts to hurt, I'll do something else.

SurfinAmy · 22-Dec-04, 07:52 AM

Well, an indoor heated gym will help maintain your motivation I think. You better quit saying things like weak, sad little lats, etc. etc. or I'm gonna kick your butt.
-Amy

**.V.** · 22-Dec-04, 09:35 AM

Quote:

Originally Posted by SurfinAmy

Well, an indoor heated gym will help maintain your motivation I think. You better quit saying things like weak, sad little lats, etc. etc. or I'm gonna kick your butt.
-Amy

Just being honest and keeping myself motivated to improve. When I get too happy with what I've done so far, I might get lazy and stay there.....don't want that to happen.

**Firehawk** · 22-Dec-04, 09:40 AM

Quote:

Originally Posted by a_welch503

Just being honest and keeping myself motivated to improve. When I get too happy with what I've done so far, I might get lazy and stay there.....don't want that to happen.

thats what happened to me with my fat loss. I got content afte dropping 70 lbs and ive lost my focus a bit.

Now im gearing up after the first of the year to put in perfect weeks again, and start losing 2 lbs a week till im shredded!!!!!!!!!!!!!!!!!!!!!!!!!!!

**.V.** · 22-Dec-04, 11:49 AM

12-22-2004

Back

Pull Ups...................40x3x6
Conventional Deadlfit.....250x3x5
Bent Over Row.............170x3x6

Met my goals for today. I get to increase the weight on two of them next time.

**.V.** · 22-Dec-04, 11:51 AM

Quote:

Originally Posted by Firehawk

thats what happened to me with my fat loss. I got content afte dropping 70 lbs and ive lost my focus a bit.

It sounds liket you've got the right idea - keep that focus right and get it done.

:

SurfinAmy · 23-Dec-04, 09:33 AM

Quote:

Originally Posted by a_welch503

Pull Ups...................40x3x6

COME ON MAN!!!!!!!!!!!!!!
Is that all you got????????????????

I've got
1x1x1

LOLOLOL

Top that sucka!!!!!!!

-Amy

**.V.** · 23-Dec-04, 12:22 PM

Quote:

Originally Posted by SurfinAmy

COME ON MAN!!!!!!!!!!!!!!
Is that all you got????????????????
-Amy

With 40 pounds chained around my waist - yep 3 sets of 6 is it. We were horsing around at the park the other day - the same park where I worked so hard to get up to 1x3 before - and I was able to do them with no weight until I got bored. Hands facing in and just pulling my chin above my hands - not doing like when I work out - pulling my chest to the bar though.

They are easier now at 183 lb + 40 lb extra weight now than they were at 175 lb without weight though. I think the 10%BF (now) instead of 15% (then) makes a difference.

**.V.** · 23-Dec-04, 12:31 PM

12-23-2004

Chest

BB Bench Press......160x2x3, 1x4
DB Bench Press....60x1x5, 55x2x6

No singles today.

This was all I could do. I expected to get 160x3x4, but I could only get 3 reps first set, 4 on the second and 3 on the third. When I did the dumbell work, The first set was as expected, then for the 2nd I could not even get the weight up into the starting position so I lowered the weight by 5 lb and did 2 more sets of 6. I don't know what's up with this. I expect it is the back injury. Since the ab day, I've had terrible pain just to the right of the spine where the inside of the lat, the top of the spinal erector and the bottom of the trap all meet. I can't get it worked out. I really thought it would mess up my back workout yesterday - but it did not effect it at all - I was very careful to use perfect form and actually had the best back workout I've ever had. Today, I just couldn't - each time I would try to press there was a terrible tearing sensation. This doesn't feel like a normal muscle spasm and it is an injury to the muscle - not an MS related problem. I've tried heat, ibuprofen, tylenol, and aleve. Getting enough rest - I guess it will just take time. I will do as much lifting as I can anyway. Tomorrow is legs - I don't know how the sldl will work out with this - but I will do my best.