a_welch503 WORKOUT JOURNAL

[maverick]

Originally Posted by a_welch503

So far...so good. Kind of like my plan to live forever...haven't died yet.

Thats funny, this guy I work with says that all the time.

[.V.]

Hey, got to have a goal. I can't really think of a better one - can you?

[tim_mcf]

I hope you don't mind me asking, I'm sure you have talked about it before...but what is the deal with your CNS? Random stuff just stops working at random intervals?

[.V.]

Yep, that's about it. It's MS. The signals to various body parts gets interrupted by the demylenation of the nerves of the CNS. It may be arms, legs, chest, eyes, whatever - it's totally unpredictable. Sometimes the damage is permanent, usually it goes away with decadron or solu-medrol therapy - and time. I started with relapsing/remitting meaning that all symptoms eventually resolved. Now it's secondary progressive, meaning that they sympotms come more often and don't go away - except sometimes with aggressive treatment.

[tim_mcf]

That sucks, man. Sorry to hear it. Good for you for still pushing yourself to greater fitness.

[.V.]

Thanks Tim, it was either that or move my 300 pound butt into a wheelchair 2 years ago. I just couldn't go along with that choice.

[.V.]

11-08-2005

Shoulders
Mil Press............100x3x5
Upright Row..........100x3x5
DB Shoulder Press.....40x3x6

Back
CDL..................230x3x5
BOR..................150x3x6
Lat P/D..............150x3x6

Cardio
Bike ride.......................12 miles
Was going to do a 4 mile walk but it got dark and my eye got worse so I had to stop.

Diet
M1.....2 whole eggs, 3 oz sausage
M2.....preworkout shake (protein)
M3.....mid workout shake (protein)
M4.....postworkout shakes (protein, creatine, dextrose, glutamine)
M5.....chicken breast, lettuce, mayo (mixed with the chicken)
M6.....chicken wings
M7.....preworkout shake (protein)
M8.....postworkout shake (protein)
M9.....Steak, salad

Totals: P-175g, C-56g, F-103.5g, Cal-1855.5

Comments
Increased my fat intake a bit today. Since fat seems to be the key to a successful ketogenic cut. For some reason a low fat keto diet doesn't seem to work as well.

Back felt pretty good, shoulder pretty sore still, eye giving me fits.

The workouts went pretty good today, made my planned increases. I owned every rep of every set with every chosen weight. I'll be increasing reps next time on Shrugs, Mil press, Upright row, and CDL. Changed my lat pulls just a little. I'm changing the grip with each set. Set one W I D E. Set two middle. Set three shoulder width. I like it this way and think I'll be doing it this way for a while.

Not counting it as exercise, but I also split wood for 1 hour today. I'm doing that about every day now. I love my new maul - fiberglass handle, heavier head, and the old one that the handle shattered out of makes a good wedge. Splitting hickory is definitely harder than splitting oak though. It was kind of interesting though, as my eye worsened throughout the day my depth perception got less and less - it took some getting used to to actually hit the wood I was splitting. My left eye is trying to look off in a different direction than I want to look. It is also getting a dark cloud over it. This reduces my vision and makes me have double vision. This is what ended my cardio session early - I couldn't see to get around after dark and I had no balance. I had to stop and buy an eye patch to block the left eye so I could drive home. It's tolerable in the house if I'm careful.

[.V.]

11-09-2005

Chest
Flat Bench...........150x3x5
Incline Bench........130x3x5
Decline Bench........140x3x5

Abs
Cable Crunch.........105x3x8
Crunch...............105x3x8

Cardio
Bike Ride............5 miles
Splitting Wood.....1.5 hours

Diet
On track, about like yesterday - just more chicken and less beef. Having ground chuck tonight though for my 30 minute postworkout feeding with a big salad.

Comments
Today was pretty good, repeated last workout - with better control over the weights. Better reps. Definitely adding reps next time to Decline Bench, and all ab work. The flat and incline bench still felt pretty heavy, but I will be adding at least a rep or two next time anyway. May not get all 3 sets with 6, but going to add something.

Only got a 5 mile ride today - got dark and I couldn't see enough even with the 1/2 moon to safely ride anymore - started running off the trail too much.

[.V.]

11-11-2005

Legs
Squats............200x3x6
Calf Raises.......265x3x6
SLDL..............200x3x6

Arms
BB Curls..........100x3x6
Skull Crushers.....90x3x6
DB Curls...........40x3x6
Cable Pushdown.....90x3x6

Cardio
Split firewood.....1 hour
Should do the cardioglide and some boxing, but I'm tired and going to rest.

Diet
M1.....2 eggs, 3 oz sausage
Suppliment GABA 30 min before working out 3g
M2.....preworkout shake (protein)
M3.....between workouts shake (protein)
M4.....postworkout shakes (protein, glutamine, creatine, dextrose)
M5.....chicken breast, salad (30 minute post workout)
M6.....tuna, salad
M7.....chicken wings (10)
M8.....probably will have something else later, most likely more chicken breast
Totals: I have absolutely no idea.

Comments
Absolutely the most awesome workout ever today. I've done more weight before I lost all my strength 2 months ago. But today was just righteous. I totally owned the weight on squats. Although 3x5 was good last time, it felt very heavy. Today, the same weight for 3x6 felt light. I'm scheduled to repeat next time, but I'm going to go ahead and do a slight increase in weight. Same for SLDL and Calf Raises. On arms, I'll be repeating today's workout once more. But it actually felt terriffic too...I don't understand it, it was just great - I felt like the hulk (no physical resemblance yet, but the feeling was there). I will be increasing weight on the cable pushdowns next time though, they were just too easy today. Looks like I'm about to get back on track...if I don't mess up and push too hard again like last time it got to feeling good and successful. Now is the time to be careful and not mess myself up again.

Note to self: Do it right this time.

[.V.]

11-12-2005

Shoulders
Mil Press............100x3x6
Upright Row..........100x3x6
DB Shoulder Press.....40x3x6
Shrugs...............230x3x6

Back
CDL..................230x3x6
BOR..................150x3x6
Lat P/D..............150x3x6

Cardio
Split wood.........1.5 hours
Bike ride...........12 miles

Diet
M1.....4 oz sausage, 2 eggs
30 min preworkout GABA
M2.....Preworkout protein shake
M3.....Between workout protein shake
M4.....Postworkout Dextrose, creatine, protein, glutamine shakes
M5.....Chicken Wings 30 minutes postworkout
M6.....Steak, salad
M7.....Preworkout protein shake
M8.....Postworkout protein, glutamine shake
M9.....Steak, whole wheat pasta, tomato sauce 30 minutes postworkout
Water: >1.5 gallon
Totals: No idea again.

Tuna and chicken breasts getting old, plus getting hungry between feedings so had a couple of small steaks and some wings for extra fat. No more hungry problem.

Comments
Another good day in the gym. It isn't time yet, supposed to repeat today's workout agian to stay on schedule, but I will be increasing weight on all shoulder and back exercises next time. It will only be a small increase. The DB shoulder press may be too difficult, but I'm giving it a shot. This wood splitting is getting to be a pretty good workout too - epsecially for the back and cardiovascular system. Hits the shoulders and arms a bit too. I'll be out of wood to split in a few days and will have to cut some more. It looks like I'm going to end up with way more than I need for the winter, perhaps I'll sell some off or just save it for later. Good exercise though.

[.V.]

11-13-2005

Chest
Flat Bench..........150x3x6
Incline Bench.....130x6,6,5
Decline Bench.....140x6,6,5

Abs
Cable Crunch.......105x3x10
Crunch.............105x3x10

Cardio
Bike Ride.....8 miles
Feel like a slug - had planned 16 but got rained out. Wet leaves, rain, pavement, an unfamiliar road bike = bruises. Not a good combo.

Diet
M1.....2 whole eggs, 3 oz sausage
S1.....30 minutes preworkout GABA
M2.....1 scoop whey (preworkout)
M3.....1 scoop whey + glutamine, 1 scoop creatine/dextrose (postworkout)
M4.....Chicken breast and salad (30 minutes postworkout)
M5.....1 scoop whey (precardio)
M6.....1 scoop whey + glutamine (postcardio)
M7.....Chicken breast and salad (30 minutes postworkout)
Somehow managed to miss my midday meal...oops.
S2.....Will be bedtime GABA.

Comments
I was worried about getting my rep increase on flat bench today and KNEW I'd get them on incline and decline. Suprise - Got them on flat and couldn't get rep 6 on the 3rd set of incline or decline - got #5 strong, but knew that I'd fail if I went for #6.

Either way, I was a bit concerned about my new plan with the planned slow increases, still each workout has had some increase in at least quality each time. And there has been an increase in at least reps for each lift every week. I guess things are going decently enough.

I'm ending my cut at the end of this month whether I've gotten to my goal or not (most likely not) and starting a winter long slow bulk. I'm actually dreading the extra carbs that will go with it though. Looking forward to a bit more protien and less fat.

[gcs118]

Glad to see more improvement Andy, you're gonna be back up there soon enough (just don't get sick/injured/etc.!!) I wanna see you in the 200s again.

[.V.]

Thanks, just going to take my time and do it right this time around...no hurry at all. Changes for bulking are primarily going to be diet. I'm going to keep doing cardio - and perhaps even try to keep stepping it up gradually...still got spring to look forward to. I'm just going to try to take in enough clean calories to make up for the caloric deficit I'll be creating as my cardio increases.

[gcs118]

How much you weigh these days?

[.V.]

Right now, depending on time of day, water content, all the variables between 175 and 180. Average seems to be 177.