a_welch503 WORKOUT JOURNAL

[.V.]

02-18-2005

Shoulders
Mil Press..........100x3x5
Upright Row......120x3x4
DB Mil Press........40x3x6
Rear Shrugs......220x3x6
Front Shrugs.....220x3x6

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

Nearly failed on the last rep of DB Mil press - almost locked out and dropped the weight almost down to my head. Then caught a deep breath, and actually made it.
I get to raise the weight on the DB work and the shrugs next time.

I raised the difficulty level from 1 to 2 on the cardioglide. It has some kind of pneumatic thing with a dial on it that increases the resistance. It does make it quite a bit harder to get all 1800 reps in within 30 minutes - I got 2100. My legs were pretty tired after this so my walk took a little longer than usual.

Diet:
Breakfast - 3oz sausage, 2 whole eggs.
Post Workout - 20/10/2 snack bar. 20oz gatorade.
Lunch - 6 oz ribeye, big salad.
Hungry before cardio so ate a 10pro/5fat/2carb breakfast bar.
Post Cardio - 20/10/2 snack bar, 4 thin slices of summer sausage, 20 oz gatorade.
Supper - Seafood mix - shrimp, crab, scallops with broccoli, carrots, and alfredo sauce.

Today or yesterday were not the cleanest eating days. But on my plan that I've lost all the fat on - they are allowed. I love being allowed to eat a high fat diet.

Tomorrow I work so there won't be any exercise except for carrying sick people around. I guess it's back to the chicken breast at least one meal a day starting tomorrow.

[.V.]

02-20-2005

Back
CDL..................250x3x4
BOR..................160x3x6
Pull Ups.........BW+40x3x6
Pull Ups.....BW 20, 20, 15

Cardio: None - too tired - worked a busy 24 and did not get to bed at all. Came in ate, lifted, rested.

Diet:
Breakfast......2 suasage patties, 2 whole eggs, 1/2 cup oatmeal
Post W/O......................20pro/10fat/2carb bar, 20oz gatorade
Lunch.............................Another bar - didn't feel like cooking
Supper.....................Pork ribs with sugarfree BBQ suace, salad
Other than the gatorade, only drank water today.

Lifting was better than I thought it would be today. I 'm back up to 250 on CDL. Got a good clean 3x6 with 160 on BOR - next time, I'm going to go for 170. May have to settle for 165 for a week or two, but will eventually get back up to 170. HOORAY, finally got 4x6 with BW+40 on pull ups. OH NO this means increase the weight next time.

Yesterday - 2 chicken breast/salad meals, usual breakfast

[.V.]

02-21-2005

Chest
Flat Bench Press......150x3x6
Incline Bench Press...140x3x4
Decline Bench Press...140x3x6

Abs
Leg Raises...............3x25
Crunches.................3x25
Cable Crunch..........60x3x10

Cardio
Cardioglide....50 minutes 2700 reps (turned up to level 3)
Walk...........None - too much lightning - that is why so much on the cardioglide

Diet
Woke up hungry ate 20/10/2 bar 1 hr before breakfast
Breakfast......2 whole eggs, 2oz sausage, 1/2 cup oatmeal
Post workout...20/10/2 bar, 20oz gatorade
Lunch..........6oz ribeye, salad, sugar free ranch dressing
Precardio......didn't want to eat here, but got really hungry 20/10/2 bar
Post cardio....20/10/2 bar, 20oz gatorade
Supper.........Whole chicken breast, salad
Total of 200oz water all day long

Those bars are nasty, but pretty convenient. So convenient, they could lead to over eating. I cooked some extra chicken for tomorrow. I don't really like the bars that much - I'd rather eat real food, but they do cut down on the cooking a lot.

Lifting was good today. I remember how hard it was to get to 150 before I got hurt and got behind. Today it was almost easy. Set 3, rep 6 was pretty heavy but didn't struggle and come close to failure like last week. Maybe this "recovery cycle" will be successful after all. Maybe there is someting to this post workout sugar. Maybe today was a fluke?

[gcs118]

Those incline presses are still staying strong I'm pretty impressed with those It's even more impressive because they are such a chore to do, at least for me haha.

[.V.]

I'm not particularly fond of them - but I think they are going to work, so I'll keep doing them.

[.V.]

02-22-2005

Legs
Squat................180x3x6
SLDL.................210x3x6
Calf Raises........250x3x15
Leg Extension.....135x3x6
Leg Curl........60x2x6, 1x5

Cardio
Walk..........5 miles
Run...........1/2 mile race with my 15 year old daughter (on varsity track team)
................(I won) - now my knees are already swollen and are killing me.

Diet
Breakfast.............................3 whole eggs, 3oz sausage
Post workout.................1 chicken breast, 40oz gatorade
Lunch....................1 chicken breast, leftover salad(yukk)
Post Cardio..........................20/10/2 bar, 20oz gatorade
Supper...........1 chicken breast, 5 slices thin sliced turkey
mixed veggies (green beans, broccoli, onions, red peppers)

Darn it, I forgot to eat my oatmeal this morning.

Thankfully, my class tonight was cancelled - I get some extra rest tonight. I'm supposed to be working on the Emergency Management Operations Manual some more tonight, but I think I'm going to blow that off until tomorrow.

I met most of my goals on lifting today - except with leg curls, but did improve even on that one. My legs felt weak while lifting, but did what I asked of them. I get to go up in weight next time on everything except for the leg curls. Tomorrow is a work day so I won't be doing any lifting - except sick people. Then the next day, back to arms.

On cardio, I was really irritated, there were so many people in the way. I guess my winter of having the dam and the lakeside trail all to myself are over now. Oh well, I don't own the place, but people could at least meander slowly along one side and let those who are serious have the other side. At least only one jerk had a dog along.

[gcs118]

lol you aren't supposed to beat the woman, much less family but good job on the cardio!

[.V.]

Originally Posted by gcs118

lol you aren't supposed to beat the woman, much less family but good job on the cardio!

This time, it was necessary. A don't smoke lesson.

[.V.]

Scheduled off yesterday. Today is supposed to be arms, but I'm not able. I won't be working out today. My CNS is all to hell. About 4:30 am - I went completely blind in my left eye. Developed a muscle spasm in the entire left lasissimus dorsi. Got blurred vision in my right eye. My tongue is numb on the right side (along with my face). My legs are weaker than ever. I have vertigo and nausea.

Damn having MS sucks. I may get my week off sooner than planned. I'm going to have to take some decadron today and if it passes, I'll be on it tomorrow, if it takes longer, I'll count that as my week off coming early and then start back with a new 8 week max ot cycle at day one back.

I'll post how it goes later on.

Hello a_welch503

Hope the rest of today is better for you. I'll include you in my prayers. God Bless.

[.V.]

Originally Posted by pierini

Hello a_welch503

Hope the rest of today is better for you. I'll include you in my prayers. God Bless.

Thank you. It may help, or may not - depends on what his plan is. But, It surely can't hurt.

[Klinger]

Hey Andy - sorry to hear about the setback. What you've accomplished fitness-wise and what you continue to accomplish is amazing considering the disease you live with every day.

Never forget that, man.

[.V.]

02-25-2005

Arms
BB Curls............120x3x6
Skull Crushers......100x3x6
Preacher Curls.......70x3x6
Cable Pressdown.....100x3x6

I met all of my lifting goals for the day - but caught myself cheating on the bicep work - they are pretty weak today (especially the right one, now that's a switch) - I used good form to get the weight up but on the BB curls when I was holding my 5 second squeeze at the top, I was leaning back. I will repeat today's bicep work next time before I increase the weight. The tricep work was good - felt strong. I will increase the weight on both of these next time.


Cardio
Walk...............5 miles

This was all I could do - the muscle spasm in the left lat will not allow me to pull the cardioglide and my legs could not get another mile in - they felt like they weighed 600 lb at the end of the walk and it took me 1 1/2 hours to get 5.

Diet
Breakfast.........1/2 cup oatmeal, 2 whole eggs, 2oz sausage
Post workout......................Protein Bar, 40oz gatorade
Lunch........Shrimp & mixed broccoli, green beans, & peppers
Post Cardio.......................Protein bar, 20oz gatorade
Supper.....................................Hot Chicken wings

I might choke down some cottage cheese at at bed time - I don't know if I really need it or not since cardio was pretty much a bust today. I'll just see if I'm hungry or not.

It is time now to go get these darn legs and back massaged, take my decadron shot, take my copaxone shot, and go to bed by 10:30.

I get so tired of taking shots every day. One a day isn't too good but I can live with it, three a day sucks.

Oh, Klinger - thanks for the kind reminder. Perinni - thanks to you too. I didn't count on prayers working for an Ex-Rev, but maybe there's some hope for me after all. The massive IV dose of decadron yesterday instead of taking it IM may have a little to do with it too. When the doc lets you take it home to do it yourself - that is a good thing. Thankfully my wife is a paramedic and a nurse - she can help.

[abarlament]

Your diet sounds delish.

[.V.]

Originally Posted by abarlament

Your diet sounds delish.

It is. Ketogenic diets rock. I'm having a little time adding the extra carbs that apparently I need now. I'm trying to find combinations that don't tear my digestive system up too badly. The oatmeal isn't too bad. The sugar water isn't working out the best. I'm going to try the dextrose thing starting tomorrow - I finish off the last of the gatorade today. I don't care for this extra sugar intake very much. Other than that - it's good.