Football Training Log (Get BIG Or Die Tryin')

[kingmode]

Tuesday
Cardio

Stationary Bike
- 5 min. medium pace
- 7 min. of 10 sec. max speed at easy resistance then 20 sec. max speed at max resistance then 90 seconds at easy speed and easy resistance.

Left knee didn't feel good... stopped after 12min.

Deload Bodyweight Workout
A. Push Ups
60
60
60

B. Pull Ups
10
10
10

C. Elevated Feet Push Ups
10
10
10

D. Neutral Grip Pull Ups
10
10
10

E. Hanging Knee Raises
15
15
15

Holllyyyyyyyyy fuuuuuuuuk. This was supposed to be easy bodyweight deload but I got sum huge pump in all muscles I worked.
Tri's and abs on fire the next day.
I'm not a pump chaser (even tho I'm doing some research right now if occasional pump chasing can be beneficial for hypertrophy.. read sth. from Dr. Brad Schoenfeld.. not sure bout dis tho) but that felt really good.

[kingmode]

Friday
Cardio

Stationary Bike
- 5 min. medium pace
- 10 min. of 10 sec. max speed at easy resistance then 20 sec. max speed at max resistance then 90 seconds at easy speed and easy resistance.

Left knee didn't feel good but did full 15min.

Deload Workout

A. Leg Curls
30kg x5
45kg x12
55kg x12
55kg x10
55kg x10

B. Push Ups
62
62
62

B. Pull Ups
12
12
12

C. Elevated Feet Push Ups
12
12
12

D. Neutral Grip Pull Ups
12
12
12

E. Hanging Knee Raises
15
15
15

Pump only in tris this time. Shoulder wasn't that good. Took this bodyweight apporach primarly to let shoulder heal but problems came right back... will go easy on pushing for a while.

[kingmode]

k. i got a new designed a program myself.. will post full program here in a while.

First week of it was not that good.. had some shoulder issues . right side this time.

I'm Fuqed Up Program Week 1
Monday UPPER 1

A. Barbell Rows
Bar x15
30kg x12
40gk x10
50kg x8
60kg x4
70kg x8
70kg x8
70kg x8

my hammies felt sore as fuq. haven't done this movement since forever.

B. Flat DB Bench
Pushups x10
10kg x12
??kg x10
??kg x6
28kg x8 pain in right shoulder
28kg x1 remembered that I actually do not want to get injured again.

C. Lat Pull Downs
??kg x8
??kg x10
??kg x8
??kg x8
??kg x8

no idea what weights i used. haven't done these in ages.. felt good to do sth new and fresh.

D. Incline DB Bench
NOPE.

E. Neutral Grip Bar Curls
Bar+20kg x12
Bar+20kg x12

hurts my wrists.. wont do that again

F. Overhead DB Tri Extension
15kg DB x12
15kg DB x12

G. Bent Over Reverse Flys
8kg DB's x12
8kg DB's x12

[kingmode]

I'm Fuqed Up Program Week 1
Wednesday LOWER

A. DB Romanian Deadlift
10kg x?
??kg x?
20kg DB's x15
20kg DB's x15
20kg DB's x15

B. Seated Calf Raises
45kg x8
45kg x8
45kg x8

C. Standing Calf Raises
40kg DB's x12
40kg DB's x12
40kg DB's x12

D. Hanging Knee Raises
15
15
15

[kingmode]

I'm Fuqed Up Program Week 1
Thursday UPPER 2

A. Weighted Pull Ups
BW x5
8kg x6
10kg x8
10kg x8
10kg x8

B. Regular Push Ups
62
62
62 this one was brutal.. idk why tho.

C. One Arm DB Row (1 Hand on Bench, Feet Parallel)
??kg x?
??kg x?
??kg x?
??kg x?

D. DB Flys (slight incline)
10kg x12
10kg x12

E. Triceps Rope Pull Downs--APS--Biceps Rope Hammer Curls
40kg x12------------------------------40kg x12
35kg x12------------------------------40kg x12

F. Face Pulls
40kg x15
40kg x15

[kingmode]

I'm Fuqed Up Program Week 1
Saturday Calisthenics

A. Handstand Practice
???
Did about 12-14 attempts against a wall. Getting better. Can hold with no wall support for 2-3 seconds.
I lose balance fast when I move my feet cuz Idk how to move my upper body to offset the imbalances yet.

B. Glute Bridge
BW x100
BW x100
BW x100

C. Typewriter Pull Ups (not full arm extension cuz not possible with my bar)
BW x12
BW x12
BW x12

D. Frogstand Practice
Tried that 3 times but it puts a lot of pressure on my injured knee.. stopped it.

E. L-Sit (on ground, hands elevated with little bars)
~30sec
~30sec
~15sec
holyyy fuuuuk. my quads cramped. my abs were on FIYYAAAA. L sits are no joke. u need dat superior body stability and mobility all at once. damn.

[kingmode]

I'm Fuqed Up Program Week 2
Monday UPPER 1

A. Barbell Rows
Bar x15
40kg x12
50kg x8
60kg x6
75kg x7
75kg x7
75kg x7

B. Flat DB Bench
11kg DB's x12
15kg DB's x10
26kg DB's x8
26kg DB's x8
26kg DB's x8
26kg DB's x8

C. Lat Pull Downs
50kg x8
60kg x8
60kg x8
60kg x8
60kg x8

D. Incline DB Bench
26kg DB's x3
24kg DB's x8
24kg DB's x8
24kg DB's x8

E. EZ Bar Curls
Bar+20kg x12
Bar+20kg x12

hurts my wrists.. wont do that again..

F. Overhead DB Tri Extension
15kg DB x15
15kg DB x15
15kg DB x15

G. Bent Over Reverse Flys
8kg DB's x12
8kg DB's x12
8kg DB's x12

[kingmode]

I'm Fuqed Up Program Week 2
Tuesday LOWER

A. DB Romanian Deadlift
10kg x15
15kg x12
22kg DB's x12
22kg DB's x12

felt back pain, stopped.

B. Seated Calf Raises
45kg x8
45kg x8
45kg x8
45kg x8

C. Dumbell Shrugs
42,5kg DB's x10
42,5kg DB's x10
42,5kg DB's x10
42,5kg DB's x10

C. Standing Calf Raises
40kg DB's x12
40kg DB's x12
40kg DB's x12
40kg DB's x12

D. Hanging Knee Raises
15
15
shoulder pain, stopped. fml.

[kingmode]

I'm Fuqed Up Program Week 2
Thursday UPPER 2

A. Weighted Pull Ups
BW x5
5kg x3
8kg x2
10kg x2
11kg x8
11kg x8
11kg x8
11kg x8

B. Decline Bench
Bar x12
40kg x10
50kg x7
60kg x12
60kg x12

shoulder pain, stopped.

C. One Arm DB Row (1 Hand on Bench, Feet Parallel)
20kg DB's x9 (each arm)
28kg DB's x12 (each arm)
28kg DB's x12 (each arm)
28kg DB's x12 (each arm)
28kg DB's x12 (each arm)

D. DB Flys (slight incline)
11kg x12
11kg x12
11kg x12

E. Underhand Triceps Rope Pull Downs--APS--Biceps Rope Hammer Curls
20kg x12------------------------------40kg x15
20kg x12------------------------------40kg x15
20kg x12------------------------------40kg x15

F. Face Pulls
45kg x12
45kg x12
45kg x12

G. Regular Push Ups
90
to make up for lost volume on decline bench.

[kingmode]

Oh man. Im pretty behind on my log. Cant remember exact reps etc. of what i did.. also hate copying n wroting stuff on phone so just a short run down of what i did:

IFUP Week 2
Saturday Calisthenics

IFUP Week 3
Monday UPPER 1

IFUP Week 3
Tuesday LOWER

IFUP Week 3
Wednesday UPPER 2

Thursday Wisdom Teeth Surgery --> Rest until now.

So i was/am out cuz of the surgery n will start working out next monday (probably).

I raised calories to a roughly head math estimated maintenence level 1.5 weeks before the surgery and was in a surplus 3 days b4 the surgery because i knew i wouldnt be able to eat for a bit. After he surgery i could not eat anything for 2days.
After that i intuitively ate in a large carb driven surplus with minimal protein intake cuz i must not eat milk products n most meat got stuck in the wounds.. so it was basically all carbs, some fat n very little protein.
Yesterday was the first day i tracked macros again after the surgery. Went up to 2630 cals accidently but protein intake still far from optimal due to me not being able to eat milk products at all.
I feel flat n weak. My shoulder got slightly better due to zero stress but it didnt heal so now i know it is a structural problem not just stress or inflammation.

So, thats the summary of the past weeks.

[kingmode]

I'm Fuqed Up Program Week 4
Monday UPPER 1

A. Barbell Rows
Bar x15
40kg x12
60kg x8
70kg x6
75kg x6
70kg x8
70kg x8

75 felt too heavy.

B. Flat DB Bench
10kg DB's x12
14kg DB's x10
18kg DB's x10
23kg DB's x10
23kg DB's x10
23kg DB's x10


C. Lat Pull Downs
50kg x8
60kg x12
60kg x12
60kg x12

D. Incline DB Bench
.?kg DB's x10
21kg DB's x12
21kg DB's x12
21kg DB's x12

E. Hammer Curls
19kg DB's x10 (each arm)
19kg DB's x10 (each arm)
19kg DB's x10 (each arm)

F. Overhead DB Tri Extension
19kg DB x12
19kg DB x12
19kg DB x12

G. Bent Over Reverse Flys
10kg DB's x8
10kg DB's x8
10kg DB's x8

[kingmode]

I'm Fuqed Up Program Week 4
Tuesday LOWER

A. DB Romanian Deadlift
14kg x12
18kg x12
20kg x8
22kg DB's x12
22kg DB's x12
22kg DB's x12
22kg DB's x12

B. Seated Calf Raises
45kg x7
45kg x7
45kg x7

C. Dumbell Shrugs
42,5kg DB's x12
42,5kg DB's x12
42,5kg DB's x12

C. Standing Calf Raises
40kg DB's x12
40kg DB's x12
40kg DB's x12

D. Hanging Knee Raises
15
15
15

[kingmode]

I'm Fuqed Up Program Week 4
Thursday UPPER 2

A. Weighted Pull Ups
BW x5
BW x3
11kg x11
11kg x11
11kg x11

B. Decline Bench
Bar x12
40kg x10
50kg x7
60kg x12
60kg x12
60kg x12

C. One Arm DB Row (1 Hand on Bench, Feet Parallel)
20kg DB's x9 (each arm)
24kg DB's x12 (each arm)
24kg DB's x12 (each arm)
24kg DB's x12 (each arm)
24kg DB's x12 (each arm)

D. DB Flys (slight incline)
11kg x15
11kg x15


E. Underhand Triceps Rope Pull Downs--APS--Biceps Rope Hammer Curls
15kg x15------------------------------40kg x15
15kg x15------------------------------40kg x15

F. Face Pulls
45kg x12
45kg x12
45kg x12

[kingmode]

I'm Fuqed Up Program Week 4
Saturday Calisthenics

A. Handstand Practice
Practice a few times with wall then free standing. New record of 4 seconds. It ain't much but I'm getting better.

B. Glute Bridge
7kg+Stool x100
7kg+Stool x100
7kg+Stool x100

C. Typewriter Pull Ups (not full arm extension cuz not possible with my bar)
BW x14
BW x12
BW x12

D. L-Sit (with two chairs)
~30sec
~30sec
~28sec

E. Single Leg Calf Raises
BW x20 (each leg)
BW x19 (each leg)
BW x19 (each leg)
BW x19 (each leg)

[kingmode]

I'm Fuqed Up Program Week 5
Monday UPPER 1

A. Barbell Rows
Bar x15
40kg x12
50kg x10
60kg x9
70kg x8
70kg x8
70kg x8

70 felt very heavy.

B. Flat DB Bench
13kg DB's x12
18kg DB's x10
21kg DB's x10
24kg DB's x10
24kg DB's x10
24kg DB's x10


C. Lat Pull Downs
50kg x8
65kg x8
65kg x6 didnt fail but felt stress on shoulder joint
65kg x8

D. Incline DB Bench
18kg DB's x10
22kg DB's x10
22kg DB's x10
22kg DB's x10

E. Hammer Curls-----------SS---Overhead DB Tri Extension
19kg DB's x10 (each arm)----------19kg DB x12
19kg DB's x11 (each arm)----------19kg DB x12
19kg DB's x11 (each arm)----------19kg DB x12

F. Bent Over Reverse Flys
8kg DB's x12
8kg DB's x12
8kg DB's x12

[kingmode]

I'm Fuqed Up Program Week 5
Tuesday LOWER

A. DB Romanian Deadlift
14kg x12
18kg x10
20kg x8
24kg DB's x12
24kg DB's x12
24kg DB's x12
24kg DB's x12

B. Seated Calf Raises
45kg x8
45kg x8
45kg x8

C. Dumbell Shrugs
45kg DB's x9
45kg DB's x9
45kg DB's x9

C. Standing Calf Raises
42,5kg DB's x10
42,5kg DB's x10
42,5kg DB's x10

D. Hanging Knee Raises
16
16
16

[kingmode]

Okay, haven't posted in my log for a while...

in Week 5 I did my Upper Day 2 but no calisthenics day due to collarbone pain which I still have to this day but it got a lil bit better.

After that week I did a deload week.

After the deload I continued my program but dropped the calisthenics day completely due to da collarbone stuff and did handstand practice throughout the week... I got a lot better at the handstand. Max time is 4 seconds still but can control my body a lot better.

Now I'm in the 3rd after that deload and did my Upper 1 workout on Tuesday and will do my Lower Day today on Thursday.
Next week will be a deload.

Cutting Update:
I'm down to 169lbs/77kg from my original 182lbs/83kg.

Got almost completely rid of my double chin but it seems like I lost a bit of muscle as well...
honestly I dont really care.

I didn't focus that much on progression in the gym rather than not making this collarbone problem worse. I thought my abs would be poppin' by now but they are barely visible even in good lightning and not visible at all in natural light. Kinda sad that abs are not showing but it is what it is.

I still got love handles even tho my abs area got a lot flatter... will continue to cut for 4-6 weeks to get rid of those then start to bulk again. Overall I'm okay with how my first cut turned out... I don't have hunger cravings, only overshot my cals a few times and eat strategically throughout the day to have energy when needed.

Should've done this a lot earlier. Skinny fat kids should always cut first to lean out then bulk cut cycle.
Permabulking is not working.. that's what I learned now.

Hopefully my abs will be slightly visible in 4-6 weeks.. I guess I lost core size due to me not performing any heavy compounds in quiet a while and my abs not doing a lot work.

[kingmode]

Ok, haven't posted in a while in my log again.. Last week was a deload week. I deload hard by not lifting at all cuz those collarbone issues are really wearing me down.

I do band pull apart variations, push ups and handstands almost daily to stay mobile and moving... funny enough only push ups and certain variations of band pull apart trigger my collarbone pain.. handstands dont hurt at all.

I'll cut for another month using an Upper Lower Upper split.

On the fly here but this is what I plan on doing for the coming month:

Upper 1
A. Underhand Barbell Rows 3 x 6-8
B. Medium Grip Bench Press 3 x 6-8
C. Wide Grip Pull Ups 3 x 6-8
D. Pec Dec 3 x 8-12
E. Reverse Pec Dec 3 x 8-12
F. Bi's Tri's Superset 3 x 8-12

Lower
A. Romanian DL 3-4 x 8-12
B. 45° Hyperextensions 3 x 8-12
C. Barbell Shrugs 3 x 8-12
D. Calves Exercise 3-4 x 8-12
E. Abs Exercise 3 x 8-12

Upper 2
A. Close Grip Cable Row 3 x 6-8
B. Incline Bench Press 3 x 8-12
C. Underhand Pulldown 3 x 8-12
D. Plyo Push Ups (jumping on stack of plates) 3 x 8-15
E. Bi's Tri's Super Set 2 x 12-15
F. Face Pull Variation 3 x 12-15

[kingmode]

So, this will be my last in this log. I created a new one because I don't play football anymore and I don't like the motto get big or die trying anymore.. it's not what I'm after anymore.


Here's the new training log:

http://forum.bodybuilding.com/showth...hp?t=173434871


This log has 57k views. That's a lot for just a plain, non entertaining training log, damn.
Thanks to anybody checking out. There is probably no one that followed my log but who knows.

See ya.