a_welch503 WORKOUT JOURNAL

[.V.]

Originally Posted by pierini

We are only as good as our last workout.

True, but we can also be as bad as our missed workouts too. That seems to be what's happened to me. I always go downhill with any time off. That's why I'm planning to take shorter breaks (4 days) every 8 weeks instead of 1-2 weeks every 12-16 weeks. I think it'll turn out better this way.

[.V.]

Scheduled off yesterday. Scheduled to lift today, but events conspired against it. A busy 24 hour shift, then a busy backup day. That's ok though, tomorrow I have an early appointment - over with by 10am plenty of time for meal 1 and 2 to be well digested - then home to the gym.

[.V.]

Well, yesterday sucked. Meeting went long. Another one in the PM, it ran long too. Got sh*t out of all exercise for the day. I don't count a leisurely walk in the woods as exercise. Took my little girl squirrel hunting. That was a nice time anyway.

Today was better.

Legs
Squats..................200x2x4
SLDL....................200x2x4
Calf Raises............260x2x10
(started at 110 and did one set of 10 adding 50 lb each set until I got to 260)

Arms
BB curls................100x2x4
Alternating DB curls.....40x2x4
Skull Crushers...........90x2x4
Cable Pushdown...........90x2x4

Cardio
Walk.....5 miles. Had planned on 8 but my little one went with me and was tired after 5. Don't want to burn her out on exercise early in life. Next time, I'll arrange for my wife to pick her up in an hour. Picking up a new tube for my bike. Hopefully next time I can ride 8 miles and walk or try to run 4.

Diet - pretty much on schedule. Missed the post work out part of the bracketing for the 2nd workout - but it shouldn't matter, I only walked 5 miles. Not much of a workout. I had mexican food instead immediately after the walk. Grilled chicken breast taco salad without the shell, refried beans, cheese, guacamole, rice, or sour cream.

Comments
Today's workout was hard. Probably because of all the ones I've missed lately. Everything felt exceptionally heavy but I did manage to stay on schedule and repeat my last leg/arm day. I'll finish out the rest of the body on schedule the same way. Then I should be able to increase my sets back up to max ot style sets.

[tim_mcf]

You did bb curls with 100 & then db curls with 90 each? Is that a typo or is that actually what you did?

[.V.]

Nope, that's a major typo. Even before the overtraining, last MS attack, and getting sick for a month I couldn't do 90 on dumbell curls. My best ever was 64 each.

oops.

I'll blame it on the broken index finger (the one that presses the 4 and 5 keys) even though I press the 9 with the right ring finger.

I don't expect to see any real numbers before the finger heals - it's pretty hard to grip the bar effectively with 3 fingers.

[threenorns]

aaaw, how sweet that you took your little squeak with you! and kudos she lasted five miles - that's a heck of a walk for a kid.

[.V.]

Originally Posted by threenorns

aaaw, how sweet that you took your little squeak with you! and kudos she lasted five miles - that's a heck of a walk for a kid.

She mixes it up, runs and walks the first mile - then rides her bike for the rest.
Still good exercise for her. She goes most days, but only on days where I've got 6 miles or less planned. We had planned for 8 today, but they have PE at school right before coming home. She was already tired.

[.V.]

At work today. Lifting tomorrow. Tomorrow is going to be back/shoulder day.

I hope it goes well. The broken finger that has been bothering me the last week was badly swollen, black, red, and green today. We took a patient into the ER today and the doc noticed it and insisted on looking at it. He told me to see a surgeon TODAY. I said it will heal soon enough, he insisted otherwise. I got back to the office, called my doc, had someone cover for me for a while and went to see her.

She diagnosed paronychia with very early osteomeylitis. She said if I had waited until monday to come in I would likely have lost the finger. Instead, we spent 45 minutes cutting, scraping, mashing, draining, and packing. Well, she did. I just spent the time gripping the thingys that stick out of the bed tightly and trying not to screech - I did a lot of growling though. I've always wondered what those stirrup looking things in the procedure room were for - they were put there for me to bend. I saw the bent stirrup thingy and felt like luke (except he probably doesn't feel like crying like a little girl while bending stuff). Apparently the local anesthetic doesn't work past the last joint on the finger. And I didn't take the digit nerve block she offered to do. "Ahhh, I can take it, just start cutting". Anybody ever said that before? Don't say it - take the block.

The swelling has gone down a lot though. I still can't bend it, but I am OK'd to lift in the morning. She said, "if you can take the pain, lift. And from what I've seen today, you can take the pain." The extra pressure from gripping the bar and deadlifting will likely help squeeze any extra junk that grows in there tonight out. I left the loricet prescription in her office. I don't want that stuff either if I don't have to have it.

BTW, this is the same doc who asked what I ate, and how I exercised. She's looking much slimmer lately. Score one for the dumb bodybuilders teaching something to a doctor. OK, I'm not a real bodybuilder, but still it's cool that she took some nutrition advice from me and it worked for her.

[rangers97]

Originally Posted by a_welch503

At work today. Lifting tomorrow. Tomorrow is going to be back/shoulder day.

I hope it goes well. The broken finger that has been bothering me the last week was badly swollen, black, red, and green today. We took a patient into the ER today and the doc noticed it and insisted on looking at it. He told me to see a surgeon TODAY. I said it will heal soon enough, he insisted otherwise. I got back to the office, called my doc, had someone cover for me for a while and went to see her.

She diagnosed paronychia with very early osteomeylitis. She said if I had waited until monday to come in I would likely have lost the finger. Instead, we spent 45 minutes cutting, scraping, mashing, draining, and packing. Well, she did. I just spent the time gripping the thingys that stick out of the bed tightly and trying not to screech - I did a lot of growling though. I've always wondered what those stirrup looking things in the procedure room were for - they were put there for me to bend. I saw the bent stirrup thingy and felt like luke (except he probably doesn't feel like crying like a little girl while bending stuff). Apparently the local anesthetic doesn't work past the last joint on the finger. And I didn't take the digit nerve block she offered to do. "Ahhh, I can take it, just start cutting". Anybody ever said that before? Don't say it - take the block.

The swelling has gone down a lot though. I still can't bend it, but I am OK'd to lift in the morning. She said, "if you can take the pain, lift. And from what I've seen today, you can take the pain." The extra pressure from gripping the bar and deadlifting will likely help squeeze any extra junk that grows in there tonight out. I left the loricet prescription in her office. I don't want that stuff either if I don't have to have it.

BTW, this is the same doc who asked what I ate, and how I exercised. She's looking much slimmer lately. Score one for the dumb bodybuilders teaching something to a doctor. OK, I'm not a real bodybuilder, but still it's cool that she took some nutrition advice from me and it worked for her.

"She diagnosed paronychia with very early osteomeylitis"

OK what the hell is that?? Obviously something not good, but care to elaborate? And damn, you could have lost the finger??? That is some serious crap....were you scared a bit when you heard that???

[.V.]

Nasty infection under the skin and on the bone. Wasn't in the bone yet. Some fun scraping and cleaning along with antibiotics will straighten it right out.

[rangers97]

Originally Posted by a_welch503

Nasty infection under the skin and on the bone. Wasn't in the bone yet. Some fun scraping and cleaning along with antibiotics will straighten it right out.

ahh i see...so basically if it spread to the bone you would have lost the finger?:confused:

[.V.]

Yep that's about it. On the bone - OK, in the bone - BAD.

[threenorns]

..... lemme get this straight: your finger was GREEN and BLACK and RED and you didn't think there was a problem!???????

andy, i'ma comin' down there to lay some serious smackdown on you, you don't smarten up! holy crap! not only the finger, we coulda lost YOU! there's septicemia to consider, smartass!

as for them stirrupy thingies, i'd love to see the face of the next woman coming in, lol!

[.V.]

10-22-2005

Shoulders
Mil Press............100x2x4
Upright Row..........100x2x4
DB Shoulder Press.....40x2x4
Shrugs...............230x2x4

Back
CDL..................230x2x4
BOR..................150x2x4
Lat Pulldown.........150x2x4

Diet
Good today, strictly and correctly bracketing. Meals on time. Eating enough - for a change. I hope I can keep it up.

Comments
Today's workout felt pretty good. It was a repeat of my last shoulder/back workout. I still don't understand how 150lb on the lat pulldown is harder than correct pullups and 150 is lifting my 180lb butt off of the seat. Tomorrow will be a repeat of my last chest workout. I seem to be getting re-acclimated so I can increase sets day after tomorrow and get back to max ot. Looking forward to that. Too much mass and strength lost in the last month - got to get it back and this time I'm charging interest. I want it back with some extra.

Originally Posted by threenorns

i'ma comin' down there to lay some serious smackdown on you...smartass!

Thanks for your sweet words of kindness. I see right through the words, thats lady PL niceness.

[threenorns]

damn. i need to work on my delivery.