a_welch503 WORKOUT JOURNAL

[.V.]

Well, I'm still moving in the right direction. I'm going to keep them all. It's just 3 sets of 3 exercises. 3 minutes of rest between each set.

I remember when I could only flat bench 80 lb. I would get pinned under that sometimes too. Pushing to the maximum of your ability - be it 80 or 580 - it's going to happen sometimes. I'm certain that next week, I'll get the reps that I missed today. And on the ones that I get to increase the weight on - no problem there. Doing 4 reps with a new weight is my favorite part of any routine. I can always manage 4 reps...almost always...sometimes...I hope...

[.V.]

Originally Posted by maverick

I think the volume's fine, but you gotta get some variety in there. Lose the bar for one or two of those exercises and grab some dumbells. Hell, go completely off the bench and throw some dips in.

Dips - sounds good. I've got to get my dipping station built first though. Dumbells - nope, never again - at least not heavy ones (I just can't afford to break anymore ribs - last time I actually had a flailed section in my chest - potentially fatal). 70 or 80 lb point first into the chest (little 16" barbell type dumbells which share my BB plates and collars) took all the desire to do DB chest work away from me.

With the MS being so unpredictable, I have no way of knowing when on a strong day my CNS will suddenly fail and one side will become uncontrollably weak...then crash. It's happened to my legs while squatting, to my left arm while doing DB chest work, while doing pushups. Sometimes I wake up with it, sometimes it just happens.

Thankfully I've built enough strength now to manage it when it happens and not get hurt. But there are times that it can catch me off guard if I'm doing something with one hand only and don't have the other one available to back it up if it fails.

Nice thing about how the CNS works, as long as the attack isn't in the brainstem, it will never hit both sides at the same time. Usually just one dermatome at a time.

Anyway, back to the point at hand, for me, DB chest work is too dangerous. Squatting is OK, becuase I can always just dump the weight - same for all the other heavy stuff.

Skull crushers were a bit risky, but I built myself a "wimp catcher" - just above my head to catch the bar and deflect it away and let it fall to the floor instead of to my face if I fail on them.

[.V.]

06-29-2005

Legs
Squat..............200x3x6
SLDL...............240x3x6
Calf Raise.........340x3x4
Leg Extension......200x3x4
Leg Curl..........90x4,3,3

Today was a good workout. Got all planned reps or weight increases on almost everything. Felt a bit strong at the end and tried 100 on leg curl. Didn't budge - dropped to 90 and got started on my new weight - smaller increase than hoped, but it was what was planned.

[rangers97]

Originally Posted by a_welch503

06-29-2005

Legs
Squat..............200x3x6
SLDL...............240x3x6
Calf Raise.........340x3x4
Leg Extension......200x3x4
Leg Curl..........90x4,3,3

Today was a good workout. Got all planned reps or weight increases on almost everything. Felt a bit strong at the end and tried 100 on leg curl. Didn't budge - dropped to 90 and got started on my new weight - smaller increase than hoped, but it was what was planned.

nice weight on the SLDLs....it amazes me how everyone does so much weight on that exercise and when I do them, my weights are pathetic...I stopped doing them a few weeks ago, but I think I finally made it to 185 for like 5 reps...i just can't get the form down without feeling it in my back, so I just stopped doing them, to spare my back for regular deadlifts. I dont' get it, maybe I am just too damn stiff, lol

[maverick]

Hop on some plates when you do them, and focus on keeping your back straight. I find that helps me get a better stretch in my hams.

[Firehawk]

Originally Posted by rangers97

nice weight on the SLDLs....it amazes me how everyone does so much weight on that exercise and when I do them, my weights are pathetic...I stopped doing them a few weeks ago, but I think I finally made it to 185 for like 5 reps...i just can't get the form down without feeling it in my back, so I just stopped doing them, to spare my back for regular deadlifts. I dont' get it, maybe I am just too damn stiff, lol

MAN YOU"RE SUCH A BENCH FREAK

I know what ya mean. You're gonan feel it a little bit in your lower back no matter what. The object is to focus on pulling with the hams. I know there's alot of ways to do the SLDL's but i prefer straight leg. That's when i feel it the most in my hams. If i try slightly bending my legs i never get the right form and i end up hitching the weight at the top which takes the force off your hamstrings and puts it on your back.

SLDL's are a very good posterior core exercise. YOu know what another great one is? Glute ham raises. Funny,everytime i mention that exercise nobody ever responds to it. I can't blame them, they about the hardest ham exercise you can do, including harder than lunges. The glute/ham raise really tests how strong your hamstrings are.

[.V.]

OK, I'll bite. What is a glute/ham raise?

I get my SL's done with my knees very slightly bent to take some pressure off the low back - I start from the bottom with my butt down for the first one like a conventional deadlift and look up, way up. Then I stick to the slightly bent knees, still looking up, and lower the weight to the floor just about where my toes are. By looking up, I keep my back arched or at least flat - no problems so far.

[gcs118]

Dave, no one can really do GHR raises except you cuz we don't got the equipment

For SLDLs, I always use the little platform thing, the one you always see people curling on. I lower the weight until my fingers touch my toes and the weight never touches the ground. Good ROM.

[rangers97]

Originally Posted by gcs118

Dave, no one can really do GHR raises except you cuz we don't got the equipment

For SLDLs, I always use the little platform thing, the one you always see people curling on. I lower the weight until my fingers touch my toes and the weight never touches the ground. Good ROM.

maybe i should practice touching my toes before I try the exercise again, lol...i was one of those guys in hight school that got a -6 inches on the physical fitness test for sit and reach

[Firehawk]

Originally Posted by gcs118

Dave, no one can really do GHR raises except you cuz we don't got the equipment

For SLDLs, I always use the little platform thing, the one you always see people curling on. I lower the weight until my fingers touch my toes and the weight never touches the ground. Good ROM.

Roman Chairs are pretty common at gyms dude. I bet alot of people just don't know what they're for.

[rangers97]

Originally Posted by Firehawk

MAN YOU"RE SUCH A BENCH FREAK

haha you know it, lol....see the problem is that I was one of those people that never trained legs. I only started doing legs basically last fall, so that was 6+ years of upper body training before I started doing legs every week, which is why you will see me with my 275lb bench and my 275lb squat. And deadlifts? forget it, just started them this year, so I am at about 250 with those. So yes, I guess I qualify to be a BENCH FREAK

[rangers97]

Originally Posted by Firehawk

Roman Chairs are pretty common at gyms dude. I bet alot of people just don't know what they're for.

we got zippo at my gym for hams....one leg curl machine and thats it

how difficult is it to do a glute/ham raise from the lat pulldown stations?

[Firehawk]

Originally Posted by rangers97

we got zippo at my gym for hams....one leg curl machine and thats it

how difficult is it to do a glute/ham raise from the lat pulldown stations?

You really need a platform that you can put your feet against. You can TRY them that way. Good luck lol.

[rangers97]

Originally Posted by Firehawk

You really need a platform that you can put your feet against. You can TRY them that way. Good luck lol.

well based on that response, I think I will skip it, lol

[gcs118]

Originally Posted by rangers97

maybe i should practice touching my toes before I try the exercise again, lol...i was one of those guys in hight school that got a -6 inches on the physical fitness test for sit and reach

Don't worry, the weight will help pull you down