T Nation

Strength Training with Multiple Sclerosis

Fasted cardio: Incline treadmill walking. Max incline. Speed: 4,5 km/h for 25 minutes. Max heart rate 176.

Actually felt fairly easy. Soon time to up the speed, I think. My knees are protesting a little bit towards the end, but not too much.

Lat pulldown: 70 kg x 3 sets of 8.
Back extensions
One-handed pulley row
Hanging leg raises: 3 sets of 15
Assault bike: 5 min, 2800 meters.

Shoulder felt pretty okay. The assault bike is awesome.

Fasted cardio: Incline treadmill walking. Max incline. Speed: 4,5 km/h for 26 minutes. Max heart rate 172.

Progress.

Pin press: 60 kg x 3 sets of 5
EZ-bar biceps curl: 20 kg x 3 sets of 8
Triceps pushdown: Pump
Pinwheel curl: 14 kg x 3 sets of 8
Lateral raises: Pump

A bit of shoulder pain going into the workout, but felt better after. The pin presses are starting to get a little bit challenging. Slower repetition speed on the curls than last time.

The caloric restriction has not affected my strength (or lack thereof) yet, which is nice. Bought a scale today to also weigh myself once a week. That + waist measurement + strength levels should be all that I need to assess and adjust the fat loss process when needed.

Weight: 79,45 kg.
Waist: 91 cm.

Short and sweet today due to time constraints.

DB bench press: 24 kg x 3 sets of 10
Leg press: 230 kg x 10.

Fasted cardio:
Incline treadmill walking. Max incline. Speed: 4,5 km/h for 27 minutes. Max heart rate 170.

Soon at 30 minutes, at which point I will start upping the speed.

Lat pulldown: 70 kg x 3 sets of 10.
Back extensions
One-handed pulley row
Hanging leg raises: 3 sets of 10
Assault bike: 5 min, 3000 meters.

Nearly coughed up a lung after the assault bike.

Christmas time with the family, so haven’t been training much, except for hiking.

Weight is down to 77,7 kg, waist is 90 cm.

Back to a normal routine.

DB bench press: 24 kg x 3 sets of 8.
Leg press: 180 kg x 2 sets of 12.
Push ups: 10, 10, 10
RFES: 3 sets of 8

Easing into it. No shoulder pain today! A bit of knee pain, so went lighter on the leg press. Assault bike was broken.

Fasted cardio:
Incline treadmill walking. Max incline. Speed: 4,5 km/h for 28 minutes. Max heart rate 168.

DB rows: 14 kg x 2 sets of 10
Back raises.
Chins: 5, 4, 3
Hanging leg raises: 3 sets of 10

Really light DB rows, as these have aggravated my shoulder in the past.

Skullcrushers: 15 kg x 5 sets of 10
Pinwheel curls: 12 kg x 4 sets of 8
Lateral raises: Pump
External rotations.

Also did some skiing for cardio.

Weight around 78 kg. Waist: 90 cm.

My triceps are killing me from the skullcrushers done 3 days ago.

DB bench press: 24 kg x 3 sets of 10
Leg press: 230 kg x 10
Push ups: 10, 10, 10
RFES: 3 sets of 12

A bit of knee pain, but not too bad. Will go for 230 x 12 next week, then increase to 240.

DB rows: 16 kg x 2 sets of 10
BB shrugs: 30 kg x 2 sets of 12
Back raises: BW x 3 sets of 10
Chins: 5, 5, 4
Hanging leg raises: 3 sets of 10
Assault bike: 2850 meters in 5 minutes.

Assault bike got fixed, so that’s back in. Shoulder felt fine during the rows and the shrugs, so I will keep adding weight, but with caution.

Fasted cardio:
Incline treadmill walking. Max incline. Speed: 4,7 km/h for 30 minutes. Max heart rate 172.

Decided to up both the speed and the duration. Upping the speed again next time, as this felt pretty damn good.

Triceps pushdown: Pump
Pinwheel curls: 12 kg x 5 sets of 8
Lateral raises: Pump.

Assault bike 5 minutes, 2900 something meters.

The skullcrushers I did last week somehow fucked up my left tricep a bit. I love getting older.

Otherwise it seems like my conditioning is improving. Also started using some new (expensive!) stuff for my MS, which is promising.

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