Hello Everyone,
I'm a 31 one year old Paramedic, Husband and Father of Two great small Children.
4 Months ago I got diagnoised with Multiple Sclerosis (a leading cause of disability in young adults) after a bout of leg numbness.
My chances of ending up in a wheelchair in the next 20 years is about 25%!
The diagnosis obviously devestated me...I was already out of shape and now add a diagnosis of a crippling illness is a very bitter pill to swallow. I felt like I had lost me body forever.
The night I found out (after puking my guts out a bunch of times)
I was holding my 2 year old Son in my arms while he watched a Barney Video....That moment I made a commitment to myself for me and my family that I was going to make myself as strong as I could to give myself every opportunity to stay healthy for as long as possible.
I took some pictures of myself just for personal record, measured myself and immediately went out and joined a gym and cleaned out my whole kitchen of all the junk food.
I started working out with the vigor of a gladiator...I lift weights 6 days a week.
After 4 months now I feel like I may be overtraining.
The gains are slowing down some and I am constantly tired and feel like I'm aching all the time.
The routine I'm on now is 3 on and 1 off.
Day 1 - Chest, Shoulders, Traps and Triceps
Day 2 - Quads, Hams and Calves
Day 3 - Back and Biceps
Off a Day then repeat
About 10-12 sets per big muscle group and 8-10 for small. 3 to 4 exerices each.
Rep range is 8-12...to failure on last 2 sets of each movement.
45 -60 secs rest between sets
Now I'd like to build more strength and likewise give each muscle group alittle more time for recovery.
I'm thinking about doing a 2 on 1 off as follows...
Day 1 - Chest, Triceps
Day 2 - Quads, Hams and Calves
Day 3 - Off
Day 4 - Shoulders
Day 5 - Back, Biceps
Day 6 - Off
Then Repeat.
Using this Push/pull routine...My plan is that nothing is going to get overtaxed when using secondarly muscle groups to assist the primarly ones being focused on.
Each Muscle group on the new schedule is only getting worked once a week...Is that enough to stimulate growth?
I was thinking of dropping the rep range down to 5-8 and using heavier weights with 2-3 min. rest between sets.
Focusing on Power Movemenst like Bench, Deadlifts, Squats and so forth...
What do you think??
Also...Should Deadlifts be done on Back day or Leg Day?
My diet is super clean. 2200 calories a day over 6 meals.
Mostly Chicken and Turkey...Fresh Veggies and whole grain pastas.
I titrate my carb intake based upon how active I'm gonna be.
The only supplements I've taken have been EAS Protein for meal 3 and 5.
I'm in the fight of my Life with MS and I'm gonna win!
Here's a back of before and after pics.
How am I doing so far??
I'm a 31 one year old Paramedic, Husband and Father of Two great small Children.
4 Months ago I got diagnoised with Multiple Sclerosis (a leading cause of disability in young adults) after a bout of leg numbness.
My chances of ending up in a wheelchair in the next 20 years is about 25%!
The diagnosis obviously devestated me...I was already out of shape and now add a diagnosis of a crippling illness is a very bitter pill to swallow. I felt like I had lost me body forever.
The night I found out (after puking my guts out a bunch of times)
I was holding my 2 year old Son in my arms while he watched a Barney Video....That moment I made a commitment to myself for me and my family that I was going to make myself as strong as I could to give myself every opportunity to stay healthy for as long as possible.
I took some pictures of myself just for personal record, measured myself and immediately went out and joined a gym and cleaned out my whole kitchen of all the junk food.
I started working out with the vigor of a gladiator...I lift weights 6 days a week.
After 4 months now I feel like I may be overtraining.
The gains are slowing down some and I am constantly tired and feel like I'm aching all the time.
The routine I'm on now is 3 on and 1 off.
Day 1 - Chest, Shoulders, Traps and Triceps
Day 2 - Quads, Hams and Calves
Day 3 - Back and Biceps
Off a Day then repeat
About 10-12 sets per big muscle group and 8-10 for small. 3 to 4 exerices each.
Rep range is 8-12...to failure on last 2 sets of each movement.
45 -60 secs rest between sets
Now I'd like to build more strength and likewise give each muscle group alittle more time for recovery.
I'm thinking about doing a 2 on 1 off as follows...
Day 1 - Chest, Triceps
Day 2 - Quads, Hams and Calves
Day 3 - Off
Day 4 - Shoulders
Day 5 - Back, Biceps
Day 6 - Off
Then Repeat.
Using this Push/pull routine...My plan is that nothing is going to get overtaxed when using secondarly muscle groups to assist the primarly ones being focused on.
Each Muscle group on the new schedule is only getting worked once a week...Is that enough to stimulate growth?
I was thinking of dropping the rep range down to 5-8 and using heavier weights with 2-3 min. rest between sets.
Focusing on Power Movemenst like Bench, Deadlifts, Squats and so forth...
What do you think??
Also...Should Deadlifts be done on Back day or Leg Day?
My diet is super clean. 2200 calories a day over 6 meals.
Mostly Chicken and Turkey...Fresh Veggies and whole grain pastas.
I titrate my carb intake based upon how active I'm gonna be.
The only supplements I've taken have been EAS Protein for meal 3 and 5.
I'm in the fight of my Life with MS and I'm gonna win!
Here's a back of before and after pics.
How am I doing so far??
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