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  1. #451
    Protein Shakespeare kingmode's Avatar
    Join Date: Apr 2014
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    kingmode is offline
    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.
    Basic Football / Sports Training Guide:
    http://forum.bodybuilding.com/showthread.php?t=172545001

    Train smart.
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  2. #452
    Protein Shakespeare kingmode's Avatar
    Join Date: Apr 2014
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    kingmode is offline
    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.
    Basic Football / Sports Training Guide:
    http://forum.bodybuilding.com/showthread.php?t=172545001

    Train smart.
    Reply With Quote

  3. #453
    Protein Shakespeare kingmode's Avatar
    Join Date: Apr 2014
    Posts: 6,674
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    kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000)
    kingmode is offline
    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
    Last edited by kingmode; 11-15-2016 at 11:11 AM.
    Basic Football / Sports Training Guide:
    http://forum.bodybuilding.com/showthread.php?t=172545001

    Train smart.
    Reply With Quote

  4. #454
    Protein Shakespeare kingmode's Avatar
    Join Date: Apr 2014
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    kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000)
    kingmode is offline
    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
    Last edited by kingmode; 11-15-2016 at 11:10 AM.
    Basic Football / Sports Training Guide:
    http://forum.bodybuilding.com/showthread.php?t=172545001

    Train smart.
    Reply With Quote

  5. #455
    Protein Shakespeare kingmode's Avatar
    Join Date: Apr 2014
    Posts: 6,674
    Rep Power: 8372
    kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000)
    kingmode is offline
    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
    Last edited by kingmode; 11-15-2016 at 11:10 AM.
    Basic Football / Sports Training Guide:
    http://forum.bodybuilding.com/showthread.php?t=172545001

    Train smart.
    Reply With Quote

  6. #456
    Protein Shakespeare kingmode's Avatar
    Join Date: Apr 2014
    Posts: 6,674
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    kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000)
    kingmode is offline

    Thumbs up

    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.
    Basic Football / Sports Training Guide:
    http://forum.bodybuilding.com/showthread.php?t=172545001

    Train smart.
    Reply With Quote

  7. #457
    Protein Shakespeare kingmode's Avatar
    Join Date: Apr 2014
    Posts: 6,674
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    kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000)
    kingmode is offline
    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
    Basic Football / Sports Training Guide:
    http://forum.bodybuilding.com/showthread.php?t=172545001

    Train smart.
    Reply With Quote

  8. #458
    Protein Shakespeare kingmode's Avatar
    Join Date: Apr 2014
    Posts: 6,674
    Rep Power: 8372
    kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000)
    kingmode is offline
    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.
    Basic Football / Sports Training Guide:
    http://forum.bodybuilding.com/showthread.php?t=172545001

    Train smart.
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  9. #459
    Protein Shakespeare kingmode's Avatar
    Join Date: Apr 2014
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    kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000)
    kingmode is offline
    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.
    Basic Football / Sports Training Guide:
    http://forum.bodybuilding.com/showthread.php?t=172545001

    Train smart.
    Reply With Quote

  10. #460
    Protein Shakespeare kingmode's Avatar
    Join Date: Apr 2014
    Posts: 6,674
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    kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000)
    kingmode is offline
    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.
    Basic Football / Sports Training Guide:
    http://forum.bodybuilding.com/showthread.php?t=172545001

    Train smart.
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  11. #461
    Protein Shakespeare kingmode's Avatar
    Join Date: Apr 2014
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    kingmode is offline
    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
    Basic Football / Sports Training Guide:
    http://forum.bodybuilding.com/showthread.php?t=172545001

    Train smart.
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  12. #462
    Protein Shakespeare kingmode's Avatar
    Join Date: Apr 2014
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    kingmode is offline
    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
    Basic Football / Sports Training Guide:
    http://forum.bodybuilding.com/showthread.php?t=172545001

    Train smart.
    Reply With Quote

  13. #463
    Protein Shakespeare kingmode's Avatar
    Join Date: Apr 2014
    Posts: 6,674
    Rep Power: 8372
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    kingmode is offline
    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
    Basic Football / Sports Training Guide:
    http://forum.bodybuilding.com/showthread.php?t=172545001

    Train smart.
    Reply With Quote

  14. #464
    Protein Shakespeare kingmode's Avatar
    Join Date: Apr 2014
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    kingmode is offline
    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)
    Basic Football / Sports Training Guide:
    http://forum.bodybuilding.com/showthread.php?t=172545001

    Train smart.
    Reply With Quote

  15. #465
    Protein Shakespeare kingmode's Avatar
    Join Date: Apr 2014
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    kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000)
    kingmode is offline
    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
    Basic Football / Sports Training Guide:
    http://forum.bodybuilding.com/showthread.php?t=172545001

    Train smart.
    Reply With Quote

  16. #466
    Protein Shakespeare kingmode's Avatar
    Join Date: Apr 2014
    Posts: 6,674
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    kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000)
    kingmode is offline
    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
    Basic Football / Sports Training Guide:
    http://forum.bodybuilding.com/showthread.php?t=172545001

    Train smart.
    Reply With Quote

  17. #467
    Protein Shakespeare kingmode's Avatar
    Join Date: Apr 2014
    Posts: 6,674
    Rep Power: 8372
    kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000)
    kingmode is offline
    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.
    Basic Football / Sports Training Guide:
    http://forum.bodybuilding.com/showthread.php?t=172545001

    Train smart.
    Reply With Quote

  18. #468
    Protein Shakespeare kingmode's Avatar
    Join Date: Apr 2014
    Posts: 6,674
    Rep Power: 8372
    kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000)
    kingmode is offline
    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
    Basic Football / Sports Training Guide:
    http://forum.bodybuilding.com/showthread.php?t=172545001

    Train smart.
    Reply With Quote

  19. #469
    Protein Shakespeare kingmode's Avatar
    Join Date: Apr 2014
    Posts: 6,674
    Rep Power: 8372
    kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000)
    kingmode is offline
    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.
    Basic Football / Sports Training Guide:
    http://forum.bodybuilding.com/showthread.php?t=172545001

    Train smart.
    Reply With Quote

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