a_welch503 WORKOUT JOURNAL

[.V.]

Finally, I'm doing something right with my experiments.

[.V.]

07-14-2005

Chest
Flat Bench.................155x6,6,5
Incline Bench..............150x5,5,4
Decline Bench..............150x4,6,4
Flat Bench Singles - none, multiple failures

Abs
Crunch......................100x3x10
Kneeling Cable Crunch.....110x10,8,8

Grip
Farmers Walk - 60 lb dumbells - 200 yards

Cardio - none

Not the best of days. Yesterday's 24 hour shift turned into 30 hours non-stop without any sleep - or even time to eat right. Barely had a chance to get even 1000 calories. Still on call and had to go in a couple of times today already. This does not help improve the workouts much.

I still managed to give it my absolute maximum of all I had when I finally got home and into my gym. Although it wasn't good and I couldn't even manage even one rep with my singles - I still feel good that I worked as hard as I could.

If nothing happens, I plan to spend this evening sitting home - eating massive quantities of taco salads and resting out by the pool. Whatever happened to the good old days when working EMS stood for Earn Money Sleeping? Plenty of food and rest needed - tomorrow is leg day again ALREADY.

[.V.]

07-15-2005

Legs
Squat Singles.......235x4
Squat...........210x6,6,5
SLDL............245x6,5,5
Calf Raise........346x3x6
Leg Extension.....200x3x6
Leg Curl.........90x4,5,4

Cardio
Walk..............6 miles

Comments
I'm very happy with today's leg work, much better than yesterday's disapointing workout. Did my singles first instead of after being torn out from my regular work. Normal Max OT warmup, then singles, then usual workout. Since I cannot add any more weight to my leg extension attachment, I did try something a bit different here, I did the 50%, 60%, 90% warmup again for leg extensions and leg curls, to pre-fatigue the muscles. I don't think I'll be happy with it doing it this way, so next time, I'll just do more reps with the same weight. Perhaps 4 sets to failure or something like that.

Walking went good today, at 5 miles I felt like I could do another 5. At 6 I realized I was done. Now it's time to eat again and get another good night's sleep like last night was.

[gcs118]

Looks like a pretty solid workout Andy. Strong numbers and nothing in the way. :

[.V.]

07-16-2005

Arms
BB Curls...........................120x3x4
Skull Crushers.....................110x3x4
Standing Alternating DB Curls.......45x3x6
Tricep Cable Pressdown...........105x4,5,5
Concentration Curls.................45x3x5
Lying One Arm Tricep Extensions.....25x3x6

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

Comments
Last night, after cardio I did a second dextrose, creatine, protein feeding instead of just the one after weights. It was a good idea. I didn't expect to be able to use my legs much today after yesterday's leg work + a 6 mile walk. They were a bit stiff at first, but after eating and getting ready to work out, they were just fine. So after walking tonight, I did it again.

Arm day went pretty good. I dropped back down to 110 on crushers instead of working on the 115 that I used by mistake last time. Tri's are still sore from last week. I think the tri's being so sore is why my benching suffered this week. When your arms are 1/4 inch bigger from one workout - it looks good, but does not feel good (and leaves them pretty useless). That is just swelling, not new muscle. Other than triceps, made slight improvements all around today.

I had planned to get 6 miles for cardio today, but my little workout partner decided to walk and run along beside me today instead of riding her bike. She made it 4 miles and was too tired to go any more. I carried her the last mile back to the truck and we skipped the next mile and went home. She said that next time she'll walk/run the 1st mile, ride the next 4, and walk the last one. Sounds like a better idea - but that's the way kids are - they don't listen, they have to be shown.

Greg - Thanks for the encouragement. The numbers aren't much yet, but we do have to start somewhere. I think I'll be doing all my singles first from now on. After doing them yesterday, the planned 210 felt amazingly light - for the first few reps of each set anyway. Look out 300 - here I come. Not really, I'm going for the ability to hit 250 more than once first.

[Lift2Live]

Wow Andy, kick ass bicep work as usual! Triceps are great too but your bicep work stands out as a major strong point. 45lb. concentration curls, nice stuff!

[gcs118]

I'm excited to see you nearing 135 lb BB curls again. I can't imagine it, but it must feel great for you

[.V.]

I found a drawback to good arm work yesterday evening. Out mowing grass and stuck my head into a hornet nest. You know that big vein that goes down the front of the bicep? Of the 21 stings, one of them was right in that vein. Talk about sick, that'll do it to ya' for sure.

[gcs118]

And why did you feel the need to investigate by putting your head inside?

[.V.]

Hadn't planned on it. Just kind of caught me by surprise. A BIG surprise.

[.V.]

07-18-2005

Shoulders
Shrug (front).....260x3x4
Srhug (rear)......260x3x4
Mil Press.........105x3x6
Upright Row.......120x3x4
DB Mil Press.......45x3x6

Cardio - none.

Comments
Worked 24 yesterday and last night - had to work over a couple of hours this morning. On call today - at least things were quiet for a while once I finally got home and out into the gym. When I finished that last rep, I had to go in again. Working again tonight - all night - no time for cardio.

Workout was good anyway. I finally got all my reps with mil press and DB Mil press - now I can get the weight up a bit more. On my new weights on the other lifts, the 4 reps was pretty manageable. Shoulders are already sore - now it is time to go lay out by the pool, eat, and recover before I go in to work again tonight. That way I can have a good workout again.

I don't know if it will be beneficial, but I'll be taking extra creatine, protein, and dextrose this evening in spite of no cardio - to see if it supports a good workout tomorrow. I wonder too, with every 4th day off from lifting while I'm at work if I should go ahead and do the creatine that day too, or just keep skipping it on that day.

[.V.]

07-19-2005

Weights - none

Cardio - none

Comments
Darn it, had to work extra last night. Then no one was available to cover call today so I had to take that too. The duty crew had an interfacility transfer so I got to sit at the office until 3pm. Finally, I'm totally off tonight and tomorrow except for teaching a class tonight. I had to miss lifting and cardio today, but I'll be able to get them both tomorrow. Plan to eat good and sleep good this evening and tonight.

Edit: swam 600 yards this evening before my class. Wore me out. I forgot how much exercise swimming is.

[gcs118]

Originally Posted by a_welch503

07-19-2005

Weights - none

Cardio - none

Busy day.15characters

[.V.]

Originally Posted by gcs118

Busy day.15characters

Yeah, but I made up for it today. I'll post it tonight after cardio.

[.V.]

07-20-2005

Back

CDL Singles....290x6
CDL..........270x3x4
BOR....170x 1x4, 3x6
P/U..........5x10=50

Cardio - 600 yard swim. (does this count as cardio?)

Comments
Today's back workout was good. Last week, 290 doing singles 4 was all I could get. Today, with shorter rest periods, I got 6 and could have done more but had to move on to my regular work. Definitely time to go up. I plan to go for multiple singles of 300 next week. After doing the heavy singles, the planned work that was kicking my butt before seems easy (or at least it feels that way for the first couple of reps). So far so good doing this for legs and back. Hopefully it will be good for chest too. Day after tomorrow will be chest day, so I find out then.

Kind of blew it for cardio today. This MS is pretty succeptable to heat - I get hot and feel new symptoms. Not real exacerbations, they call them flairs - real symptoms, but they go away within 24 hours, usually not too long after cooling down and getting some rest. Anyway, spent too long cleaning the pool today, got hot and burned again. Then had to drive to the college to turn in some class rosters and time sheets (getting paid helps) and the A/C broke on my truck. These 100 degree days are getting tiring. Come time for cardio, I was just so fatigued that nothing wanted to move - so I got in the pool and did a 600 yard swim. Not real cardio, but the best I could do. Getting rest is most important because I work tomorrow and being in top form is important since lives depend on it.