I will never surrender

- BP 3x6x82,5 (that was bad :redface: when i think about that i was once able to do over 20 reps with this weight - that was 2 years ago :icon_evil )

- Incline BP 2xsuperslowx15 - leg raise

- Dips 3x10 (nice, next time i gonna add some weight) - vsit ups

- upright rows 3x10x52,5 - hypers 3x8x20 (with some nice static holds again)

- lying dumbell extensions 15/12/10x12,5 (short brakes between sets to really give my tris a hard time)

i would have thought the strength comes back faster. but i have to be patient. in fact only the BP really sucked today. so all in all im still very motivated and looking forward for the wednesdaysession.
 
Hey, who sings that song that goes "I will never surrender!!!" and the guitar is like 'mckeme meww mewwew, mckeme meww mewwew, mckeme wew wew wew, mewwww'. You know, that one...
 
Dont know about this song :D

- Squat 3x12x67,5 (wasnt challenging at all, more technique again, will add 5-10 kg and will go down in reps each week now until its getting hard or the form is gettin sloppy)

- 2x12 Clap push ups - 2x20 Vsit ups

- Frontsquat 2x12x67,5 (same as Squat) - Curls 2x10x35

- RDL 2x8x67,5 / 1x8x77,5 (technique seems fine now, will add weight in 5-10 kg steps) - Side holds

I hate to play arround with those small weights. but im really a techniquefanatic :D .
30 mg of Cortison from today on.
Tomorrow is Back-day. This is my favourite session.
 
Ha!! Found it. It's Corey Hart, the same guy who sings that stupid "I wear my sunglasses at night" song.
 
- DL 3x117,5/3x127,5 (my hams were done at this point, they are so fuckin weak, once the bar is slightly below kneelevel, the bar jsut shoots up, but to get there is hard as hell, but well, 3 weeks ago my legs were that thin, that i could grab arround them with my hands, it looked ridiculous)/1x127,5
(My mate, i brought to lifting about 8 months ago deadlifted the second time. worked up to a triple with 140 kg, still easy. he is absolutely build for deadlifting. im very courious how high he can go next friday. i built the workouts for him, and seeing him put up some solid numbers, makes me think, that i did something right. thx to all the sherdogers, who helped me with their advices.)

- Shrugs 8x107,5/8x112,5/8x115 (easy, will start from 115 next time and add another set) - Pushdowns 3x20x[4]

- Seated Rows 8x85/8x90/6x90 (nice) - 3x8 Abwheel

- Lat pulldowns 3x10x75 - Saxon side bends 3x6x[5]

- Headpulls 3x20x[4 1/2] (short rests)

The very poor deadliftnumbers made me sad. but i know where my weaknes is. and i will work on it. Once i get my Legstrength up, the deadliftnumbers will shoot up.
I hate to have weak legs
 
- BP 3x6x82,5/3x87,5 (longer restperiods next time)

- Military Press 3x10x40 (first time i did them, i like it) - Legraise 3x20

- Dips 3x10 (forgot my chain, so i couldnt attach any weight) - V sit 3x20

- Upright Rows 3x10x52,5 (tried different grips) - 3x30sec holds +4 repsx25 kg

- Lying dumbell extensions 15x12,5/8x15/10x12,5 (this exercise sucks and will be replaced)

my overheadpressing is really weak. lets see what happens to my bench when i improve on the OHP.
 
- Squat 3x8x80

- DBP 3x20x15 (my right shoulder hurt, so no clap pushups) - 3x20 Vsit

- Frontsquat 3x8x67,5 - Curls 3x10x37,5

- RDL 2x8x80/tried some sumo deadlifts - Sideholds

im getting the feeling on the squats. weighed myself. 87 kg :eek: . that is 9 kg in 3 weeks.
 
- DL 2x3x140 (thats what i call improvement)

- Shrugs 3x8x125 (with some nice holds in the top position) - Pushdowns 3x20x[4]+2

- Seated Rows 8x90/2x6x95 - Abwheel 3x8

- Pulldowns 10x75/8x75 - Side bends 2x6x[5]

- Headpulls 3x20x[4]+5
 
- BP 6x85/6x87,5/6x90 (nice)

- Military Press 10x42,5/10x45/8x50 - Legraise 3x20

- Dips 10x+5kg/2x10x7 (easy) - Vsit 3x20

- Side raise 3x10x15 - BAckextensions 45secx20+4reps/20secx35

-Skullcrushers 3x12x35 (easy)

Helped some of the youngsters with their deadliftform. was lots of fun.
My right shoulder is in pain again :mad: .
Bloodwork overall fine.
ferritin is low.
Inflamtionindex down to 5 (normal). was 30 and more.
down to 20 mg cortison.
 
- Squat 4x6x90

- Bent over laterals 3x15x12,5 (no bneching or pushups becasue of shoulderpain) - 3x20 Vsit ups

- Frontsquats 3x8x70 - Curls 2x10x40/8x40

- Lunges

BW: 89 kg :eek: . mostly fat (first time in my life, that i would call myself a bit fatty :icon_evil ) but also lots of lowerbody mass and a littel bit of upperbody muscelmass (i mean, how much muscel can you gain in 4 weeks :redface: ). will start some cardio once the cortsion is at 10 mg. untill then i will keep on eating a lot. because getting lean is anyway impossible at the moment.
 
- DL 2x2x140/5x120/1x140 (my legs were killing me. squatting and deadlifting in the same week are just too much for me at the moment. i will write a new workout, that better suits me)

- Lat pulldowns 3x10x75 - saxon side bends 3x8x[5]

- Shrugs (with straps) 8x130/10x125/8x130 - Pushdwons 3x20x[5]

- B
 
- BP 2x6x90/3x97,5/6x90

- MP 2x8x52,5/6x55 - Legraise 3x20

- Dips 3x10x10 - Vsit 3x20

- Side raise 2x12x15 - 2x20 secx35

- 2x8x40 skullcrushers /4x80 close grip


i think, i gonna reduce the workouts to 4 exercises now. every exercise supersetted with a core exercise except the first ones. will up the volume on those exercises.

P.S.: just read through my log. and i saw a, that i wrote that i wanted to post how the book from lance armstrong was: read it! thats all i got to say about it. its easy to read (i think i needed 3 days)
 
Doc (who has worked with many topathletes some of them were Bodybuilders) says, that i need more upperbackmuscels/strength. Then my shoulderpain should go away (he thinks its caused by hardened Rhomboid, which is hardened because theres is too much permananet tension on it).
so, new focus will be on upperback.
any suggestions for good exercises i can do?
 
fuck! im bleeding again. also dont have appetite for some days. im sooo afraid. i dont know if i can go through all this one more time. :icon_cry2
 
- Squat 4x6x105 (next time i gonna do a 20 rep squat set. why? because i want to!)

- Chest supported laterals 3x12x15 - 3x20 Vsit ups

- Frontsquat 2x8x80 - curls 2x8x45

- walking lunges 3x12x25 - sideholds

couldnt eat alot the last days.
 
i have the bad feeling, that i will be completely fucked again within the next days (my "toilettetime" is pretty high again). sometimes i think:" i would rather shoot myself than going through that again." but at the moment i think:" fuck it! stop whinning and get ready for round 2 !"

Life isnt fair. but no ooe told it would be.
 
dont know exactly what i did this day. but mainlift was bentoverrows 4x5x100 / 5x105. next time 5x5x107,5
 
- BP (didnt have aspotter) 9x90/4x100/3x102,5
- CGBP 3x6x82,5 (this has to become better)
- MP 6x60 / 3x70

- tried some new (never done before) standing ab-exercises.

on the 21/06/05 i was unable to leave the house the whole day. almost vomited. have to go to the toilette about 10-15 times. heavy bleeding. almost no foodconsumption. today i feel a bit better.
 
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