a_welch503 WORKOUT JOURNAL - Page 6

**.V.** · 06-Aug-04, 11:44 AM

08-06-2004

Arms / Abs

BB curls - 4x6 80 lb. Skull crushers 4x6 - 70 lb. DB curls 5x8 left 5x6 right - much less assistance needed on left arm today - 32 lb. Tate press 2x6 then 1x4 - 26 lb. then 2x8 - 20 lb. Crunches 4x8 - 50 lb. Tricep pressdown 4x6 60 lb.

I don't know why, but the tricep pressdown was much harder today than last time - maybe 8 days off was too much, but I did need to let the CNS recover some. Everything else felt like I'm getting on track.

SurfinAmy · 07-Aug-04, 10:08 AM

Hi there! How's things, good to see you pumping iron.....

-Amy

**.V.** · 08-Aug-04, 03:08 PM

08-08-04

I think I will try cursors layout idea. I've tried something similar before - cutting and pasting my real chart from microsoft word, but it did not work. We will see if it is more readable.

I thought I would have a crappy workout today - ran my butt off at work yesterday - from 0800 to 0400. Then it quieted down from 0400 until get off work time at 0800 this am. I was pleasantly surprised to have a good (for me) workout this am. Even as tired as I was. I will probably get stronger tonight if I get to sleep because I will sleep really good I'm sure of it.

Here is what I did: Back / Legs

Pull ups....................BW x 4 x 8
Suats......................155 x 4 x 8
Deadlifts..................155 x 4 x 8
Calf Raises...............155 x 4 x 8
Bent Over Row..........115 x 4 x 6

I had to go in on call for about an hour before the bent over rows and when I got home to do them I had the best 4 sets of that exercise ever. I think I will increase the rest time before doing these from now on.

Next time I plan to increase weight on squats, deadlifts, calf raises, and increase reps on bent over rows.

**.V.** · 10-Aug-04, 10:03 PM

08-10-2004

Chest / Shoulders

Mil press............................80x2x8
80x1x7
80x1x5
Upright Row.......................80x4x8
Bench Press.....................115x3x7
115x1x6
B Flyes.............................70x4x8
Shrugs............................155x4x8

Pretty good workout today, except I forgot to increase the weight on the upright rows. I'll do it next time. I guess one extra day at the same weight with 8 reps wont hurt much. The shrugs were pretty good except my shoulders are stronger than my grip. On the 4x8 day, it is all I can do to hang on to the weight for 8 reps - my hands want to give out. I'm thinking about investing in some straps, but I want to put if off as long as I can because I want to strengthen my grip too.

Goal for next time, remember to increase the weight on upright row and the B flyes. The machine will only allow a 10 lb increase. I may have to do another time or two at 70x4x8. But I want to give it a shot.

LifterMike · 10-Aug-04, 11:14 PM

Sounds like you've made some great progress, considered putting up some progress pics yet?

:

**.V.** · 11-Aug-04, 01:24 AM

Considered it, but not quite ready. I will post before and afters after the work is done...Got a little ways to go yet. And I have to find someone willing to take the pics.

**.V.** · 11-Aug-04, 06:27 PM

08-11-2004

Arms/Abs

BB Curls..................................80x4x6
Skull Crushers ................70x2x8.....70x2x7
DB Curls..................................32x5x8
Tate Press................................26x4x6
Crunches..................................55x4x6
Leg Raises..................................4x25
Tricep Pressdown..........................60x5x6

# 8 on the skull crushers failed on the last two sets, I had to pull it to my chest to keep them from actually living up to thier name and do a close grip bench for the last rep so I posted 2x7. Goal for next time 4x8.

The plan for catching the left arm up with the right is really working now. I was able to do db curls4x8 in the left arm without a spot. The fifth set, I had to spot the last rep. If I get a very clean 4 or 5 x 8 next time, I can then increase the weight.

The tate press is still awkward, but I still like it better than what I was doing. Got a clean 4x6 this time. It is still pretty hard with the left arm, but if it isn't hard, why bother? Repeat same next time.

Increase reps on crunches next time.

**.V.** · 12-Aug-04, 01:41 PM

08-12-2004

Legs / Back

Pull ups.....................1x10.....1x9.....2x8
Squats....................................160x4x6
Deadlifts.................................160x4x6
Calf Raises...............................160x4x6
Bent Over Row.............................115x4x8

Today, I was able to increase 5 pounds to 160 on the squats, deadlifts, and calf raises without hurting anything. I was worried about the deadlifts because last time I went 160 on these I ended up with muscle spasms and got begind on my workout plan. I guess the 4x6 twice, 4x8 once and then increase the weight idea is a good one. It will take a very long time only adding 5 pounds every 12 days to get real weight up, but it will eventually happen and maybe I can do it without getting hurt now. I really felt like I could have done much heavier on these three, but it is not worth an injury to find out.

I will use the same weight on these exercises next time and increase weight on the bent over row next time.

I need to find a way to increase the pull ups. I think I will try to rig up some kind of belt and chain contraption to add weight to them and go back to 4x6 and work them like any other exercise. First stop after payday - somewhere to buy a lifting belt and a couple of carabeaners.

Andrea · 12-Aug-04, 01:46 PM

Congrats on upping the weight to 5lbs.

That's better than none at all. Be careful and take it slow. Getting hurt isn't worth the trouble. Best of luck to you.

:

**.V.** · 12-Aug-04, 01:50 PM

Thanks Andrea - I will have to increase the weight slowly - because of my medical condition, my CNS leaves me more prone to injury because of the muscle spasms it causes. One thing I have noticed that I don't like - as I get stronger when I have a muscle spasm, it is worse - more muscle to contract and hold it that way. Used to be when my quadraceps would spasm, I could grit my teeth and function, now when it happens, there is no way of bending the knee - the leg just stays straight. But it happens much less often now. Thank God for baclofen.

**.V.** · 14-Aug-04, 03:39 PM

08-14-2004

Chest / Shoulders

Military Press...................80x3x8.....80x1x7
Upright Row.................................80x4x6
Bench Press................................115x4x8
B. Flyes....................................80x4x6
Shrugs.....................................160x4x6

Today was not too bad. I still am not able to get the 4x8 on the military press so that I can then increase the weight - the first 3 sets were easy - I thought I would make it today then on # 8 on set 4, I just could not lock out - failure - try again for 4x8 next time.

The upright row was easier for 4x6 with the heavier weight than I thought it would be. Next time, I will go ahead and start increasing the reps so I can increase that weight.

The bench press for the first time I made 4x8 - I could not believe how easy it was - last time, I was shaking and quivering on # 7. I will increase weight next time.

The B. Flyes - that one was tough. I got the 4x6 (barely) - I think I will stick with 4x6 next time too.

The shrugs were pretty easy - my grip just gives out when I go to 8 reps. I got 4x6 with good control for this workout, good intensity - I will use the same weight with the same reps tomorrow.

Today was so much better overall than yesterday was. Yesterday too weak and too fatigued to do much of anything. Just took a day off and rested didn't even do much housework. Well, I'm off to do some yardwork before I go get my cardio for the day. Then tonight I have housework to catch up on. Looking forward to a GREAT arm day tomorrow. Yard work leaves me so tired I should sleep really well tonight and that leads to the good arm day.

**Firehawk** · 14-Aug-04, 05:51 PM

If you can get 3 sets of 8 and on the 4th set can get 7, then you are wasting your next workout by not increasing man. I think you should increase anyways. The idea, at least in my opinion, is to tryto push as much weight as you can.

Are you going for muscle growth or for strength? If you are going for muscle growth and strength as a secondary, think about using straps on your shrugs exercise, otherwise you are wasting a workout since you are allowing your grip to hold back your traps progress.

**.V.** · 14-Aug-04, 10:38 PM

Strength and general fitness is my main goal. Muscle growth is just a nice side effect. A very nice one.

SurfinAmy · 14-Aug-04, 11:15 PM

Quote:

Originally Posted by a_welch503

The shrugs were pretty good except my shoulders are stronger than my grip... my hands want to give out. I'm thinking about investing in some straps, but I want to put if off as long as I can because I want to strengthen my grip too.

Ya, that happens to me on the back extension...even with my gloves on I've got these big callouses now on my hands from that bar...
That sounds terrible about your muscle spasms, I see your point about them being worse as you build more muscle...
I got a few things I deal with too, and you are right, you just gotta take it slow and have a lot of patience. Some days can really be discouraging.
I like the saying my brother has, "Don't let what you can't do stop you from doing what you can..."
you know what, you sure are an inspiration...

:
-Amy

Andrea · 16-Aug-04, 12:58 PM

"Don't let what you can't do stop you from doing what you can..."

What an excellent quote to go by!!!! I'll remember that one, Amy.