Get Healthy or Get Better - The star athlete that never was.

[kingmode]

Here we go with my new training log.

I decided to create a new one because
a. I can't play football anymore due to my many injuries
b. the motto of my old one isn't what I'm striving after anymore


This is my old log:
http://forum.bodybuilding.com/showth...hp?t=163912971
Check it out and learn from my countless mistakes


Quick summary of me and my goals:

Started lifting for football at 15 years old. Was very serious and harcore about my training and prioritized it over everything else in my life. Thouroughly fuqed myself up over the years with wrong training because of sturbborness, not listening to my body and always thinking I have to be better than everyone else which left me with more joint issues than the average 70 year old grandpa and more injuries than RGIII and Derick Rose combined. SRS.

About 8 months ago I injured my back pretty bad while deadlifting which ended my football career.
The injury didn't heal and because I got a ton of other issues/injuries going on I can't play any other sport or lift like a regular gym goer.

Bad luck is my best buddy.

Now that I can't play football anymore my only goal is to get healthy again or at least make my current situation better and become a "regular" fit dude. Chasing gains, egolifting, hardcore mentality and all that out the window... that's why I created this new log.

Lowkey I hope to cure my knees to the point that I can play basketball and join a club team somewhere but that's all daydreaming now.


Right Now:

I'm on a cut for quiet a while already and dropped from 83kg / 183lbs to 77kg / 169lbs. I will continue cutting for the next month and then start bulking again.
Following a Upper Lower Upper split at the moment and have a physical job.

[kingmode]

Here's what I'll do for my next mesocycle.

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

Using wave loading on compounds and double progression on iso lifts.

[kingmode]

Last Meso Of Cut Phase Week 1
Tuesday UPPER 1

A. Underhand Grip Barbell Rows
Bar x15
40kg x12
50kg x8
60kg x6
65kg x8
65kg x8
65kg x8

B. Medium Grip Bench Press
Bar x15
40kg x10
50kg x8
60kg x4
70kg x8
70kg x8
70kg x8

Wasn't easy but can't go heavier with the collarbone pain.

C. Wide Grip Pull Ups
BW x5
10kg x3
13kg x8
13kg x8
13kg x8

D. Pec Deck
50kg x12
50kg x12
50kg x12

E. Reverse Pec Deck
??kg x12
??kg x12
??kg x12

F. Zottman Curls--SS--1 Arm DB Tri Extension
??
??
??

Forgot what weights and reps I used...

[kingmode]

Last Meso Of Cut Phase Week 1

Wednesday Cardio

Layne Norton's Best Damn Cardio Humanly Possible 15 Minute HIIT cycling.

Thursday

Skipped Lower day because of back pain.

Saturday UPPER 2

A. Close Grip Cable Row
40kg x12
50kg x8
70kg x6
75kg x8
75kg x8
75kg x8

B. Incline Bench Press
Bar x12
40kg x8
50kg x6
60kg x4
65kg x8
65kg x8
65kg x8

Damn, this is so hard for my shoulders. Don't know if i should continue this.

C. Underhand Close Grip Lat Pulldown
60kg x12
65kg x12
65kg x12

D. Explosive Push Ups (onto stacks of plates)
3 plate stacks x12
3 plate stacks x12
3 plate stacks x12

E. Preacher Curl Machine--SS--Underhand Triceps Push Down (straight bar)
30kg x15-------------------SS--20kg x15
35kg x15-------------------SS--25kg x15

F. Face Pull Variation
35kg x15
35kg x15
35kg x15

[kingmode]

Sunday Cardio

Layne Norton's 15 Minute HIIT cycling routine.

[kingmode]

[B]Last Meso of Cut Phase Week 2[\B]
[B]Monday Cardio[\B]

Layne Nortons 15 min HIIT cycling routine.


[B]Tuesday Upper 1[\B]

A. Underhand Grip Barbell Rows
Bar x15
40kg x12
50kg x12
60kg x8
65kg x4
70kg x7
70kg x8
70kg x8

B. Medium Grip Bench Press
Bar x12
40kg x10
50kg x8
60kg x6
72,5kg x7
72,5kg x7
72,5kg x7

C. Wide Grip Pull Ups
Bw x5
14kg x7
14kg x7
14kg x7

D. Pec Deck--APS--Reverse Pec Deck
50kg x12------------35kg x12
50kg x12------------35kg x12
50kg x12------------35kg x12

E. Zottmann Curls---SS---1 Arm DB Tri Extensions
11kg DBs x12---------------8kg DB x15
11kg DBs x12---------------8kg DB x15
11kg DBs x12---------------8kg DB x15

[kingmode]

Thursday Lower Day

Sunday Cardio & Upper 2
no pushing exercises cuz shoulder pain.


Last Meso Of Cut Phase Week 3
Tuesday Upper 1

After 3rd warm up set of Underhand Barbell Rows I felt sharp muscle pain my lower back..
the area that was not affected by the previous injuries... thought it was just some discomfort.
did my first working set... NOPE.
clearly an injury from literally nothing but warming up. That's it.
That was the big azz cherry on the already triple double iced cake.

Calling it quits. Will cancel my gym membership this or next week.

Going out like I went in... injured and hopeless.
When you think it can not possibly get any worse... it'll get twice as worse.

I'm outta here. See ya.