a_welch503 WORKOUT JOURNAL

[.V.]

I started with pulling up about half way x1. Then one. Then three. Then 3x3. And so on until I was up to 3x12. When that got boring, I looped some chain around an old gunbelt that is way too big now and added 5 lb. Then 7.5 and so on. I do 3 sets with 4 reps. When I can do 6, I add a little more weight. I started doing pull ups last summer sometime I think it was may but don't remember exactly when. It was something to do when I could only walk 2 miles without a break. I would take my daughter with me on her bike. We would go 2 miles to the park. Then she would play while I rested. When I was rested, but she wasn't done playing, I would try to do pull ups. It kind of sucked to not be able to even do one in public at the park with all the milfs around. This summer, it will be much better - I plan to pump out about 40 at a time if it is back day. BTW the whole milf thing - just an expression - I really wouldn't.

[gcs118]

haha at least you can show off for the milfs Get a rep at the local park for being the pull-up crazy dude lol.

[.V.]

02-14-2005

Chest
Flat Bench..............150x3x5
Incline Bench...........130x3x6
Decline Bench......140x2x4, 1x5

Abs
Leg Raises.........3x25
Crunches...........3x25

Cardio
4 mile walk. No cardioglide, walk was cut short by being on call for a coworker so he could go to school and got called in to work. Oh well, 4 miles beats sitting home getting fat.

[gcs118]

Have you thought about swapping one of the BB presses for either DB or swapping one for flies or pullovers or something? I've noticed your numbers keep going up though, nice job Andy!

[.V.]

Originally Posted by gcs118

Have you thought about swapping one of the BB presses for either DB or swapping one for flies or pullovers or something? I've noticed your numbers keep going up though, nice job Andy!

Naah, I was doing butterflies, tried flies and broke 2 ribs, tried db presses and couldn't progress - CNS damage has left me with weakness and shakiness in the left shoulder and arm (that's why I quit the pushups - I kept dumping face first into the floor after getting able to do 80 of them)

The three BB presses are working for me right now - sometimes we just have to adapt to doing what our body will allow - now if the chest will just grow, I'll be happy - it looks small now that I no longer need a bra.

[.V.]

02-16-2005

Legs
Squats............180x3x4
SLDL..............200x3x6
Calf Raise.......250x3x15
Leg Extension.....130x3x6
Leg Curl...........60x3x5

My legs still feel very heavy and weak, but the numbers are finally headed in the right direction. Some improvement on everything today except calf raise - could have done more but still need a longer bar or more 25s to fit more on the bar. I'm finally squatting more than my body weight again. It still isn't close to where it was before, but I do remember when doing my bw was a major goal. It is weird to have some strength (minimal though it is) and feel weakness. I guess this just proof of my theory that building stronger muscle will compensate for when the CNS sends the wrong signals to them. Or it is proof enough for me anyway. Although not doing what they should be doing, I made my legs give 100% today until there was nothing left to put out.

I think I'm going to skip cardio this evening - Instead of riding the cardioglide and walking a few miles, I think I will let my legs rest. Besides I have to teach a CPR class for a bunch of doctors and nurses - that will take up my cardio time.

If I'm rested when I get home tonight, I may get some cardioglide time, or I may just rest some more.

[Klinger]

Originally Posted by a_welch503

SLDL..............200x3x6

Nice job here. These just wreck me, even more so than squats and conventional DLs.

[.V.]

02-17-2005

Arms
BB Curls.............120x3x4
Skull Crushers.......100x3x4
Preacher Curls...70x2x6, 1x4
Cable Pressdown.......90x3x4

Cardio
Cardioglide.....30 minutes
Walk...............5 miles

Everything went well today on lifting. Skull Crushers felt heavier than expected, but I got 'em. I thought I would get 3x6 on Preacher curls today, but failed just short of full contraction on rep 6 of the last set - my arms were pretty tired by the time I got to these. There is always next time.

I almost skipped the 5th mile of my walk today becuase I needed time to go home and change before I went to teach my class (all women) tonight. I didn't really want to show up in sweats - you know how your cod flops wearing baggy sweats. Then I realized that in that office, everyone had already seen it - so I got the last mile, taught my class, went home, ate, now I'm resting. Tonight will be early to bed - got shoulders to do tomorrow.

I made my little diet change.
Here is today's:

Breakfast: 2.5 oz sausage, 2 whole eggs, 1/2 cup pig vomit(oatmeal)
Post workout: 20pro/10fat/2carb snack + 20 oz gatorade
Lunch: 6 oz steak(instead of my usual chicken breast), big salad (lettuce, tomato, sugar free ranch dressing)
Post cardio: 20pro/10fat/2carb snack + 20 oz gatorade
Dinner: 5 meatballs, big salad (same as lunch salad)
Water: 160 oz over entire day (same as always)

Usually when I make my own meatballs, I use ground chuck and drain all the fat. These were prepackaged from the store. That's what I get for being in a hurry.

That is 70 grams of sugars in the gatorade - I hope this don't make me fat again. But worth a try to improve muscle recovery. If I start seeing abs dissappear, I'll cut back to a gatorade after lifting and not have it after cardio.

EDIT: 02-18-2005 - After yesterday's arm workout I should be sore today. I can't believe that I'm not. Perhaps there is something to this using sugar along with protein for recovery. No wonder that monster that I used to go to the gym with ate snickers bars before, during, and after doing his 5 sets of 2 reps. Of course he was fat too. I don't want to go that route.

[gcs118]

I'd honestly be shocked if a couple Gatorade's made any difference in your diet at all. I know it's pretty much sugar water, but is there really that much?

[.V.]

I don't know 70 grams a day more than I have been using. Hopefully there will be some improvement. I guess I'll just have to wait and see. I'm pretty sure I'm not going to start eating a candy bar between sets though.

[gcs118]

lol a candy bar between sets might be overkill. What if instead of Gatorade you had OJ, something more natural?

[.V.]

Originally Posted by gcs118

lol a candy bar between sets might be overkill. What if instead of Gatorade you had OJ, something more natural?

Can't drink OJ. I was trying apple juice - only for a couple of days though. Someone reccomended grape juice, but it is just too sweet for me to gag down.

[Klinger]

Originally Posted by gcs118

I'd honestly be shocked if a couple Gatorade's made any difference in your diet at all. I know it's pretty much sugar water, but is there really that much?

Post-WO, none of that will turn to fat. It also goes toward restoring your glycogen stores, so don't sweat it -- pardon the pun.

[gcs118]

When I make my post workout protein shakes, I try to use OJ for the carbs. Is using milk fine, or am I not getting enough of the right glycogens or whatever lol?

[.V.]

Originally Posted by gcs118

When I make my post workout protein shakes, I try to use OJ for the carbs. Is using milk fine, or am I not getting enough of the right glycogens or whatever lol?

I don't know - I was asking the question myself. :confused: :confused: I'm going to try the gatorade for a little bit and see how it works out. So far so good, no next day soreness - This is the first time that's happened in over a year. My legs are still sore from day before yesterday, but my arms aren't sore from yesterday. We'll see how the shoulders are tomorrow - I hit them pretty good today.

Edit - the ER doc that I mentioned before who was a very good BB until he switched from cycling - made the most gains in the shortest amount of time of anyone I've ever saw. He was always mixing up some kind of protein or carb concoction to have at a certain time of day. Next time we get together, I'll ask him what is the best recovery mix.