a_welch503 WORKOUT JOURNAL - Page 39

Xhale · 22-Mar-05, 11:19 AM

Yeah his pullups are very impressive. I can do max 20 for 1 set and then I'm beat.

Welchy (yes it's your new nickname so you might aswell change your old one) you need to take it easy now and again. Especialy with your back. If it keeps hurting when you lift you should take a week of from lifting weights and see if it gets any better. If not go see a cyropractor.

You're making great gains, don't ruin it all by getting an injury which you could've avoided.

Hope you get better soon buddy.

**.V.** · 22-Mar-05, 11:46 AM

Thanks guys. It's just a muscle spasm, irritated by the fact that I happened to be deadlifting when it started. But as long as it hurts, I won't work my back. The doc tells me it's ok, that I won't damage it - but why risk it. My MRIs tell me that I have a VERY healthy back (only a tiny bit of dessication, much less than normal for a 35 year old). Just this damn disease gives me spasms from time to time, I felt it starting on the way down with the weight and instead of dropping, went ahead and used good form to put the weight down. My form is better than the guy on the video in the beginner's section here - just because I'm afraid of a back injury. Notice that he rounds his back a little - even though his head is up, and does not use enough legs for the CDL. I developed my form and kept a healthy back from lifting people on stretchers for the last 15 years. Now I just want to make a strong one.

The pull ups, I don't know what happened there. I couldn't even do one when I started them. You would think I would have some lats by now, but nooooo - kind of like my curls, strong - but still have scrawny arms. Oh well.

Oh, again - eating like a pig seems to be working. Today's workout was GREAT (for me anyway). I'll post it at the end of the day when I'm done eating, and after cardio.

Xhale · 22-Mar-05, 01:01 PM

Welch have you ever thought about taking a cold bath after your workout?

You can read more about it here.

http://message.geoffthompson.com/ubb...=000763#000000

**.V.** · 22-Mar-05, 02:03 PM

I'm supposed to. I'm not allowed even hot showers anymore because of the MS. But, I can't tolerate even cool water. It gives me even worse spasms. That is why I sit on my deck and look longingly at my pool most of the summer and hardly ever go in. Only when the temp is around 100 deg - then the water is warm enough for me to tolerate it. If I would follow my doc's instructions, they would happen less. I'm supposed to be taking baclofen, and loricet every day (40mg of each), but don't do it. I just take the baclofen after I get the spasms and it takes it a few days to work. The baclofen is a muscle relaxer that works on the spinal cord and it makes me sleepy, but it eventually helps. The loricet being a narcotic, just makes me sleepy and does not help at all, so I don't take it anyway.

abarlament · 22-Mar-05, 05:15 PM

Lots of tweakers live in my dorm, they'd pay you a pretty penny for either of those

... damn tweakers.

gcs118 · 22-Mar-05, 06:43 PM

Quote:

Originally Posted by abarlament

Lots of tweakers live in my dorm, they'd pay you a pretty penny for either of those

... damn tweakers.

Hey Andy, there's your get rich quick scheme!

**.V.** · 22-Mar-05, 10:17 PM

I don't even take the prescription for loricet when she offers it. I did once - she gave me 120 of them, they ended up thrown out because they went out of date a year later. I think I took about 20 of them in the year. I was offered 1200.00 for the remaining ones and it was tempting, being right a Christmas time, but they got flushed anyway. Some rules, I just won't break.

**.V.** · 22-Mar-05, 10:31 PM

03-22-2005

Chest
Flat Bench........160x3x4
Incline Bench.....145x3x4
Decline Bench.....155x3x4

Cardio
Cardioglide........16 min

Diet
M1.....2 eggs, 6oz rib eye, 1/2c oatmeal
M2.....PWO shake, 80g dextrose
M3.....Salad, canned chicken, ranch dressing
M4.....Whole grain low carb pasta, meat/tomato sauce, with cheese
M5.....PWO shake, 80g dextrose
Water - 5 liters, working on number 6 right now

Totals: P-122.5g, F-81g, C-177g, Cal-1927

Comments
Chest workout was good today. Met my goal for increasing weight. Got the weight up good with no struggle, each rep felt great. I could have probably did more but will stick with the plan of not injuring myself. It was only a couple of weeks ago that I was getting pinned by less weight. I kind of wish that tomorrow wasn't scheduled to be off from lifting.

Cardio was good, increased the amount of work done in my 16 minutes by another 100 reps. That is two days in a row. No walk or run, had to go teach tonight.

Diet - not very clean today. Too much fat for the way I'm eating right now. I was out of chicken breasts again, and just could not face a can of chicken for breakfast, so I had steak. I think I'll have another one tomorrow morning too.

abarlament · 22-Mar-05, 11:04 PM

You know Andy, if you are having trouble eating enough with the higher carbs (I know they bother you), there was some discussion on bodyrecomp about a high fat bulk. Basically, 100g carbs, 1g/lb bodyweight protein or so, and the rest fat. Seems the muscle gains are slow, but for guys like you who do good on high fat, you don't gain a lot of fat. It might be easier for you to get more calories that way. I can find the thread for you if you want.

abarlament · 22-Mar-05, 11:42 PM

Ok whatever, here it is: http://www.bodyrecomposition.com/for...8&pp=25&page=3

gcs118 · 23-Mar-05, 10:53 AM

I don't think the link works.

**.V.** · 23-Mar-05, 12:13 PM

It didn't work for me. But thanks for trying. That sounds like a plan. I wonder though, when I keep the whole food carbs low and take in the liquid ones PWO it doesnt seem to cause me too much trouble. I'm thinking about possibly increasing my PWO protein to 40g and my PWO carbs to 160g. I don't know, this may be too much all at once though. I'll just have to experiment with it some. Heck, I'm only 185 lb right now. If I get too fat from the higher carbs with bulking, I do know how to cut. I'm just having a little trouble finding the right amount of fat for my current needs. I do like my steak, but one or two a day is probably putting me over the amount I should have. Another thing I'm not sure about is the amount I should eat on my off days. Do I go ahead and eat big to be ready for the next day, or eat small since I'm not doing anything? These are things I will eventually figure out.

abarlament · 23-Mar-05, 12:58 PM

Well the link isn't really important. It's basically the reasoning behind the macro's. 100g carbs (to stay out of ketosis, and stay more anabolic overall), 1g/lb bodyweight protein (or slightly higher), and the rest of your calories from fat. Try for about 300cal over your maintnence, then keep adding until you start adding too much fat.

**.V.** · 23-Mar-05, 05:22 PM

Sound doable. If the thing I'm attempting to do now - or trying to figure out anyway doesn't work out, I'll probably end up giving this a try.

**.V.** · 23-Mar-05, 08:54 PM

03-23-2005

Today I'm at work, so no lifting or cardio.

Diet
M1.....Can chicken, Salad, Ranch Dressing(sugar free)
M2.....Can tuna/mayo, 2 bagles
M3.....Can chicken, Salad, Turkey Slices, Ranch Dressing(sugar free)
Water - 4 liters

Totals: P-113.5g, F-59g, C-33g, Cal-1117.

It is past time for M4, but I'm just not hungry. If I get hungry tonight (I'm working a 24 hour shift and if I go out on a call in the middle of the night, I'll probably come back hungry), I'll eat a can of tuna with mayo(1tbsp).

OK, 11:15pm, got hungry, had the tuna.

New Totals: P-146g, F-70g, C-33g, Cal-1502