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first of all, I'm new on this thread so hy
I just need you to take a look on what I'm planning to do and see some opininons or advices..
I trained for about 4 years...but because of several injuries I'm limited...wich means...when things got better for me..I had a knee injury, I had to take time off...and so on...than I suffered a lower back muscle tear, than...my both shoulders got really bad...(every time I went to the doctor...my joint problems are genetic but because of the weights they got worse... in my shoulder the clavicle is not moving with the shoulder, but into the shoulder...)..so...every time I trained hard, had a good diet and gained muscle..something happened and I had to stop...every time I gained like 3-5 kilos and than lost it...at my best I was 82 kg(180 pounds), benched 200lb x 2 reps, squated 220lb x 6, deadlifted 308lb x 4.... now after I'm like 70kg...the doctor told me that I should quit lifting weights but...I asked him what's the alternative...can I lift lighter weights? and cut out all the exercises that hurt me and so on..he sayed yes....so bassicaly I can't do wide grip benches, pull downs, presses..nothing that's wide grip, it hurts my shoulder too bad..
In the past I tried high volume wich really worked for me, moderate volume, low volume and stuff...but now I really have to do just low volume...because the shoulder joint is involved in almost all the movements(back, chest, shoulder training, eaven bi's and tri's sometimes)...so I decided in order to keep myself fit(without destoying my joints) to to this:
Training:
first day- chest and back (light biceps and triceps pump)
incl dumbell press 3 warm up sets
3 intense working sets 12-8 reps
barbell bench press 1 warm up
3 x 10-6 reps
rope triceps extensions 2 x 20reps just to get the pump in my tri's after the chest workout
close grip pull downs 2 warm up sets
3 x 12-8 reps
heavy reverse grip barbell rows 1 warm up
3 x 8-5 reps
light dumbell hammer curls(same as for tri's) 2 x 20 reps
day 2- legs
leg extension - very light just for warm up (heavy sets hur my left knee)
deep squat's 3 warm up sets
3 x 12-8 reps
dumbell lunges 3 x 15-12 steps
stiff leg deadlift's 3 x 12-8 resp
seated calf rises 3 x 10
calf rises (leg press) 2 x 20-15 reps
day 3 shoulders. biceps, triceps and abs
lateral rises(light, same problem heavy sets DO HURT ME) so I do 3 sets of 15 to get some blood in my shoulders)
behind the neck press 4 x 12-8 reps
heavy pushdowns 1 warm up
3 x 8-6 reps
barbell curls 1 warm up
3 x 10-6 reps
leg rises 4 x 20 reps
It's low volume but all the working sets are high intensity, full range of motion, and pushed to failure
eaven the rep range hurts my joint's, ex: in some exercises doing high reps it hurts and in some low reps hurt so I had to adjust weights, reps and cut out hurting exercises
Remember I know how to gain muscle( i gained and lost like 30 pounds) but for me is a waste of time trying do be 200lb, muscular and stuff, I'll hurt myself...so I'm trying to get some muscle, about 4kg over time, and most imp thing, be fit, at least this if my body limits me...
my diet is:
1 meal 25 gr protein shake with 0.5 litres of milk
1 big banana (about 250 gr)
1 double expresso
5 gr creatine / aloe vera guice(what about this one, I heard it's good for lubrification, transport, it has minerals and vitamins so...i'll give it a try)
->about 40 gr protein/ 60-70 grams of carbs/ 600-650 cal
2 meal...I do'n have much choice because it's at the university campus
so maybe like 80 grams of pasta, 80 of lasagnas and I'll throw there a protein bar
->aprox 30 gr protein/ 100 gr c arbs/ maybe like 600-700 cal
3 meal 250 gr hamburger / fish / steak or chicken
100 gr brown rice ( before cooking)
olive oil
tomato souce somethimes
->45 gr protein/ 80 gr carbs/ 600-650 cal
4 meal 3 egg whites + 2 entire eggs
cheese
lots of veggies
olive oil
->30 gr protein/ 20-40 gr carbs/ 500 cal
I'm natural, and..limited so...advices and opinions on diet and training would be good...
I just need you to take a look on what I'm planning to do and see some opininons or advices..
I trained for about 4 years...but because of several injuries I'm limited...wich means...when things got better for me..I had a knee injury, I had to take time off...and so on...than I suffered a lower back muscle tear, than...my both shoulders got really bad...(every time I went to the doctor...my joint problems are genetic but because of the weights they got worse... in my shoulder the clavicle is not moving with the shoulder, but into the shoulder...)..so...every time I trained hard, had a good diet and gained muscle..something happened and I had to stop...every time I gained like 3-5 kilos and than lost it...at my best I was 82 kg(180 pounds), benched 200lb x 2 reps, squated 220lb x 6, deadlifted 308lb x 4.... now after I'm like 70kg...the doctor told me that I should quit lifting weights but...I asked him what's the alternative...can I lift lighter weights? and cut out all the exercises that hurt me and so on..he sayed yes....so bassicaly I can't do wide grip benches, pull downs, presses..nothing that's wide grip, it hurts my shoulder too bad..
In the past I tried high volume wich really worked for me, moderate volume, low volume and stuff...but now I really have to do just low volume...because the shoulder joint is involved in almost all the movements(back, chest, shoulder training, eaven bi's and tri's sometimes)...so I decided in order to keep myself fit(without destoying my joints) to to this:
Training:
first day- chest and back (light biceps and triceps pump)
incl dumbell press 3 warm up sets
3 intense working sets 12-8 reps
barbell bench press 1 warm up
3 x 10-6 reps
rope triceps extensions 2 x 20reps just to get the pump in my tri's after the chest workout
close grip pull downs 2 warm up sets
3 x 12-8 reps
heavy reverse grip barbell rows 1 warm up
3 x 8-5 reps
light dumbell hammer curls(same as for tri's) 2 x 20 reps
day 2- legs
leg extension - very light just for warm up (heavy sets hur my left knee)
deep squat's 3 warm up sets
3 x 12-8 reps
dumbell lunges 3 x 15-12 steps
stiff leg deadlift's 3 x 12-8 resp
seated calf rises 3 x 10
calf rises (leg press) 2 x 20-15 reps
day 3 shoulders. biceps, triceps and abs
lateral rises(light, same problem heavy sets DO HURT ME) so I do 3 sets of 15 to get some blood in my shoulders)
behind the neck press 4 x 12-8 reps
heavy pushdowns 1 warm up
3 x 8-6 reps
barbell curls 1 warm up
3 x 10-6 reps
leg rises 4 x 20 reps
It's low volume but all the working sets are high intensity, full range of motion, and pushed to failure
eaven the rep range hurts my joint's, ex: in some exercises doing high reps it hurts and in some low reps hurt so I had to adjust weights, reps and cut out hurting exercises
Remember I know how to gain muscle( i gained and lost like 30 pounds) but for me is a waste of time trying do be 200lb, muscular and stuff, I'll hurt myself...so I'm trying to get some muscle, about 4kg over time, and most imp thing, be fit, at least this if my body limits me...
my diet is:
1 meal 25 gr protein shake with 0.5 litres of milk
1 big banana (about 250 gr)
1 double expresso
5 gr creatine / aloe vera guice(what about this one, I heard it's good for lubrification, transport, it has minerals and vitamins so...i'll give it a try)
->about 40 gr protein/ 60-70 grams of carbs/ 600-650 cal
2 meal...I do'n have much choice because it's at the university campus
so maybe like 80 grams of pasta, 80 of lasagnas and I'll throw there a protein bar
->aprox 30 gr protein/ 100 gr c arbs/ maybe like 600-700 cal
3 meal 250 gr hamburger / fish / steak or chicken
100 gr brown rice ( before cooking)
olive oil
tomato souce somethimes
->45 gr protein/ 80 gr carbs/ 600-650 cal
4 meal 3 egg whites + 2 entire eggs
cheese
lots of veggies
olive oil
->30 gr protein/ 20-40 gr carbs/ 500 cal
I'm natural, and..limited so...advices and opinions on diet and training would be good...
