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Old 02-22-2015, 08:48 PM   #1
Spenda
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Spenda's Totally Livin...with Colitis Log

I've been putting off starting a log here for multiple reasons, but I finally feel comfortable enough with my health to consistently be back in the gym. In Nov 2012 I was diagnosed with severe Ulcerative Colitis, also referred to as Pancolitis due to the spread of the condition. While most people have extreme bowel trouble with this condition, I was one of the ~10% or so who was afflicted by debilitating arthritis. I don't mean my hands ached or my knees were creaky, there were days where I could not walk, use my hands, lift my arm over my head, etc... Quite humbling for someone in their mid/late 20's who was in good physical condition.

For those who remember me posting back then, I mainly lifted/dieted for aesthetics but I tried to get there using 5/3/1 and other routines with at least a semblance of strength over bodybuilding components. When my symptoms first started in August 2012 I was in the best shape of my life having fully committed to diet/gym for over a year.

I was already walking around at a super lean (note:skinny) 5'10 150 but by the time I finally got on meds I was down to low 130's. Prednisone got me back on my feet and my weight back up but I stopped working out for a long time while I tried a variety of cocktails to get off the steroids which put me in and out of remission.

I finally got off the steroids a full 15 months later, mainly because of Humira. I shoot myself up once every 2 weeks and that along with some other immune suppressants have kept my condition at bay. I still have some long term damage from the arthritis (shoulder, knuckle, ankle) but I can do just about everything in the gym except chest movements. It's also possible my shoulder is actually injured and it's not just arthritis but I have yet to get it looked at closely.

My current workout routines varies on my condition, twice in the past 2 months I have gotten a bad cold that lasted 2 weeks each time from overexerting myself in the gym. My immune system and white blood count will be low forever so I have to learn to pace myself, take proper rest, and listen to my body.

I'm a competitive amateur golfer which means during the summer months I need to be in good condition to walk golf courses in 100 degree Texas weather. My plan is get my lower body much stronger through lifting and running. I desperately need to get more flexible/mobile because I have really bad trouble maintaining good squat form right now. I'm hoping Yoga can help me both remain stress-free (not a trigger of UC like IBS but I work a stressful job and think this can't hurt) and also become more flexible in the process. It hopefully has the added benefit of being a good workout without compromising my immune system even further.

Don't know how often I'll update this or if my workouts will have any consistency to them. I'm hoping that an outsider would read this log and at least understand what I'm trying to accomplish in the gym. I need to stop with random workouts and follow a plan to analyze my results and get some actual feedback.

Current stats
5'10
155lbs
Estimated bf - 20%
Lifts - No known maxes
Best mile - 6:45
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Old 02-22-2015, 11:23 PM   #2
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Re: Spenda's Totally Livin...with Colitis Log

Welcome back
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Old 02-23-2015, 07:03 AM   #3
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Re: Spenda's Totally Livin...with Colitis Log

Best of luck Spenda, good to see you've made a decent recovery. And you still have one of the best avatars on 2+2
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Old 02-23-2015, 02:33 PM   #4
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Re: Spenda's Totally Livin...with Colitis Log

Thanks gents, glad to be back.

Workout #1
Mobility stuffs
5min walk/jog warm up
6:41 (WR!) treadmill mile
3 rounds
V-ups
Calf raises
Air squats
Lunges

Should have had hip thrusters in there but I forgot.

Iced in today so at apartment gym. Just a couple treadmills and some Dumbbells. Diet will be interesting, no food in my place and just a Starbucks and sandwich shop near by.
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Old 02-23-2015, 04:51 PM   #5
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Re: Spenda's Totally Livin...with Colitis Log

Rats, I've UC too. Fortunately not with the arthritic condition. Take it you're laying off vegetables etc.? Listen to your body. My brother became severely ill when ignoring flare ups serving in the army.
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Old 02-23-2015, 04:57 PM   #6
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Re: Spenda's Totally Livin...with Colitis Log

I eat any and everything and drink probably once a week as well. I don't believe diet plays a role in UC but I know others do. I had no relief from specialty diets, only thing that got me into remission were meds.
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Old 02-24-2015, 02:50 PM   #7
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Re: Spenda's Totally Livin...with Colitis Log

Workout #2
5min walk/jog warmup
Mobility stuffs

3 rounds
5x95 OHP
10x45s DB row

First time pressing in a while. Started too high as these were tough. I always get the best results doing high rep OHP so I'm gonna drop it to one heavy set of 5 then 3x10 at a low percentage.

Bunch of brotastic arm/shoulder work.

Quarter mile "sprint" in 1:22

Was gonna run a mile but treadmill situation at office gym is absurd. Will try to run tonight.
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Old 02-24-2015, 04:12 PM   #8
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Re: Spenda's Totally Livin...with Colitis Log

Welcome back. Our LC thread volume has been really low recently, I encourage you to do your part to bring it back to the volume of the glory days of S&F.

What are your thoughts on Speed Golf? I've become somewhat interested in trying it since I've realized that spending more time in the gym doesn't actually make me any stronger. If I could get 9 holes and a 5k in before work a couple times a week I think it would be a net positive for me, even if it meant cutting back the gym to 3x a week.

Boston has no speed golf whatsoever and I've tried emailing some area course directors but none have been willing to even open a dialog with me.
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Old 02-24-2015, 05:17 PM   #9
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Re: Spenda's Totally Livin...with Colitis Log

There is a kid that plays at my club that sprints through 9 holes. He basically just plays through everyone and no one stops him because they think he's mentally challenged. Pretty hilarious to watch.

I like playing fast but not rushed. One of the reasons I joined a CC. I can go out in the afternoon and play 9 in an hour by myself (cart) or like 90 minutes if I bump into a few groups. Haven't heard of speed golf in dallas but if you're ever down here let me know.
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Old 02-24-2015, 05:45 PM   #10
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Re: Spenda's Totally Livin...with Colitis Log

Yeah I'm not sure I could do it if it involved playing through others. But if I could tee off at 6 and still be showered and on my way to work by 7 I'd definitely give it a shot. Massive shortage of public courses in the Boston area though.
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Old 02-24-2015, 06:20 PM   #11
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Re: Spenda's Totally Livin...with Colitis Log

That's what I've heard and the ones that are there aren't cheap. I'm probably in Boston 4-5x a year but never bring my clubs. Might be back in early April.
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Old 02-25-2015, 08:51 PM   #12
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Re: Spenda's Totally Livin...with Colitis Log

Workout #3
Mobility stuffs
5 min walk/jog warmup
Mile run - 6:33 (WR!)

3 rounds - 1 min rest between rounds
5x95 Back Squat - form sucks
15 v-ups
10 lying hip thrusters
10 single leg calf raises
10 single leg lunges

Stretching
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Old 02-26-2015, 10:47 PM   #13
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Re: Spenda's Totally Livin...with Colitis Log

Workout #4
Mobility stuffs
Shoulder prehabs

Press 7x85

3 rounds
Press 10x65
Inverted Rows 8xBW

3 rounds
Seated DB press 5x35s
DB rows 10x50s

Brotastic stuff
Quarter mile sprint - 1:20
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Old 02-27-2015, 03:00 PM   #14
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Re: Spenda's Totally Livin...with Colitis Log

Workout #5
Mobility stuffs
5min walk/jog warm up
Half mile run 3:15

3 rounds
DB Farmer's walks 50sX50y
16 V ups
Rope ab pull downs
Pallof Press
Static DB holds 70sX20sec

Legs super DOMSy, had no drive today.
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Old 02-28-2015, 09:01 PM   #15
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Re: Spenda's Totally Livin...with Colitis Log

Workout #6
Mobility stuffs
5min run/jog warm-up
.5 mile run - 3:00

At this point I should note I have a prop bet ending March 31st on fastest mile with a co-worker. Not a lot of $$$ on the line, more bragging rights as we sit next to each other. Only stipulation is winner must be under 6:00. This is happening on a treadmill. I have been at it for about a month, he's been running forever. Not sure best way to attack this, I figure a mixture of sprints and fast miles could work. I'd like to stay away from long distance to minimize joint wear/tear.

3 rounds
Seated DB press 8x40s
Standing DB rows 12x50s

Tons of bro arm work

Weighed in at 153 this morning, we'll call that March's starting weight. Goals for March are to attempt to do some yoga, keep pushing myself in the gym, and if the weather improves to get a lot of work in on my short game. My putting cost me a few times last summer, but I seemed to have fixed it lately. All that stands between me and being one of, if not the best non-collegiate amateurs in Texas is my mediocre wedge play and putting.
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Old 02-28-2015, 09:21 PM   #16
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Re: Spenda's Totally Livin...with Colitis Log

Spenda! I'd probably attack a mixture of HIIT and LSD (emphasis on the S) to get to where you need to be on the bet. Sub 6 on a treadmill is def attainable.
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Old 03-01-2015, 12:29 AM   #17
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Re: Spenda's Totally Livin...with Colitis Log

Quote:
Originally Posted by JohnnyFondue View Post
Spenda! I'd probably attack a mixture of HIIT and LSD (emphasis on the S) to get to where you need to be on the bet. Sub 6 on a treadmill is def attainable.
Might have to look into some others forms of cardio for the LSD portion.
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Old 03-01-2015, 07:30 PM   #18
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Re: Spenda's Totally Livin...with Colitis Log

Workout #7
Mobility stuffs
5min walk/jog warmup

1 mile run 6:22 (WR!)

Tried to do some legs and abs but was spent and apartment gym sucks anyways. Feeling good about my mile, got a month to get into the high 5's.
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Old 03-02-2015, 09:25 PM   #19
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Re: Spenda's Totally Livin...with Colitis Log

Workout #8
Mobility stuffs
10 min walk/jog recovery mile

Legs finally had enough, needed a day off

Press 8x90

3 rounds
Press 10x65
DB rows 10x55s

Bro work for days

Went to see my rheumatologist today. He thinks I have a small tear in my shoulder. Happy to hear he didn't auto diagnose something as arthritis for a change. Everything else looks good, get bloodwork back tomorrow, hoping my WBC isn't in the tank win how susceptible Ive been to colds lately.
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Old 03-03-2015, 08:38 PM   #20
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Re: Spenda's Totally Livin...with Colitis Log

Legs are dead, treated this more like a recovery workout and will take tomorrow off. Doc called, said my WBC is 2700 and I have to stop taking my immune suppressant meds for a week and then go do more labs. I do wonder how people like me will fair in 30+ years after putting all this crap in our bodies.

Workout #9
Mobility stuffs
5 min walk/jog warmup
1 mile treadmill run 6:19 (WR!)

Squats 3x5x95 - my hips keep tucking under like halfway down, really don't get it.

Some bodyweight lunges/hip thrusters/abs and some one arm farmers walks.
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Old 03-05-2015, 09:24 PM   #21
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Re: Spenda's Totally Livin...with Colitis Log

Workout #10
Definitely need to eat more protein and sleep better, I'm not recovering at all. Also might need to consider working out at lunch instead of early evening when energy is higher.

Iced in so in ****ty apt gym.

One mile run - 6:18 (WR!)
Seated paused DB press 3x5x40s
Bro work
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Old 03-08-2015, 08:03 PM   #22
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Re: Spenda's Totally Livin...with Colitis Log

Workout #11
One mile run 6:14 (WR!)
Seated DB press 7,6,4x45s
Shoulder brogasm

If anyone wants to rec some rotator cuff rehab stuff I would appreciate it.

Drank a ton, ate horribly, and barely slept this weekend. So w/e next week will be better.
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Old 03-09-2015, 10:52 PM   #23
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Re: Spenda's Totally Livin...with Colitis Log

Workout #12
Two mile run 15:00

3 rounds
Lunges
Calf raises
One arm DB row

Arms/forearms work

Need this weather to turn so I can get some practice in.
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Old 03-11-2015, 07:57 PM   #24
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Re: Spenda's Totally Livin...with Colitis Log

Workout #13
Quarter mile treadmill sprints (2-3min rest in between)
1:40
1:33
1:30
1:24

Press
7x95
3x10x65

Shoulder/arm brotastrophy
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Old 03-12-2015, 10:37 AM   #25
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Re: Spenda's Totally Livin...with Colitis Log

Negative splits like a boss.
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