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Hamm3r
Hamm3r g Miroslav Krbec
13 Post(s)
13 Post(s) Gender: Male Goal: Bodybuilding Date Joined: December 12, 2014
Posted

Hi everyone,
As I am new to this community, I might have done something wrong or oversee something - sorry for that. I´ll get uset to, I promise! :)

I´m a 22-year old diabethic (been since 6 YO), with gluten-free diet, now, for about a year, I´m putting my best effort into training, staying fit, eating better than perfect and not giving up... yeah, I take any likewise handicap just as BS, which can get you out from the hard work - but its also a great challenge to overcome! It can also be your strenght! I just love getting sweaty, tired, hurting in every muscle I ment attack, giving it all just to move a bit, and then getting out of the gym like a zombie...


I started with this lifestyle in last january after my entire life broke (long and boring story including girlfriend, my (really amateur) MMA early-ending career), and now, fitness and conditioning is something I found myself and my life in. I want to get back to myvery best and beyond and re-start with MMA, at least in middle-weight or, more likely, heavyweight category(which will include hell of gains and a 5-pounds plus, I know). I built my own home gym (saved a rotten basement 4x4 meters, invested over 2,000 bucks recalculated, made my 120-pound boxing bag from clothes, ropes, cables and miles of ducttape :D )

After my injuries(cracked both shoulder joints and demolished knee meniscus), I spent about half a year (till last september) barely doing anything, and training like a jackass with no form or imagination, what the hell I was doing it felt great but it made my shoulders even worse... Back then, I had like no triceps at all, only two pairs of lower abs visible, my ORM bench was about 50kgs, I was barely able to squat with any weight. My BF went up to 20% and above, and I weighted about 66 kgs. I used to smoke even two packs(40 cigs) a day.

Unfortunetaly, all my photos from back then went corrupted, so I am not able to mark my progress via photos.

But, here´s where I am at today:
WGHT: 78 kgs
BF: 9% (results from my diabethic doctors)
Height: 183cm

And a photo (the light in my homegym is bad, and I am barely able to keep steady after yesterday´s triceps and chest and todays biceps, ABS and back workouts :D )



I am still having some trouble packing the 8th pair of abs, but I see, even if slowly emerging, some results.


So, I move on to my daily totals:
Protein: 250g
Carbs: 330g
Fat: 60g

And my workouts:
MON- Chest & Tri
warmup with kettlebell, light benchpressing, dips and pushups
French press-superset close-grip benchpress(EZ bar) - 4x8-15
weighted dip-superset pec crossover - 4x8-15
tate press/pushups/overhead extension (I switch theese every other workout) - 3x8-15
triceps kickback - 4x TF (~8 rep max)
REST
barbell benchpress - raise set (I go from 60kgs up to my ORM, which is 85 currently)

TUE- Back & Bi & ABS
warmup with heavier kettlebell, EZ standart and overhand curls(tossing and catching the bar with the other grip is simply fun)
EZ overhand curl-superset hammer curl 4x6-12
Cheat curl (keeping control on the eccentric part) 4x 6-12
Biceps hold (AHAP) 30 sec-1 min
Pullup-to-toes to bar 4x TF (I am just not good at pullups)
DB Shrugs - 4x 6-12
Straight arm pulldown-superset DB row 4x8-15, last two sets TF
deadlift (I put extra weight on the bar with kettlebels - more work for ABS or powerbag-wider grip) 4x8 (last set I go AHAP, up to 150kgs, because I have no more spare weights :D )
plank (60-90 sec)-superset abs and legs crunch (I have no clue whats it called in english-sorry)4x30 sec -superset bycicle TF
weighted leg raise-superset toes reach 4x TF
If I have something left, I ussually terminate it with flatter kicks, sometimes add farmer carry(40kgs on one side, 20 on the other, about 30-50 steps)

WEN - Legs
warmup with kettlebell, bodweight squats, box jumps and jump rope
Front squat - 4 raise sets with 60-70-80-90 kgs
Stepups (with 40 kgs) 4x 6-8 each leg
Squat - 6 raise sets 60-....-110 (120) kgs
If I am still able to walk, I go outside and do few 50-meters sprints, which ussually kills me :D

THU - shoulders
warmup with kettlebell, light truck drivers, lat raises, etc.
DB Cheat lateral raise 4x each shoulder 6-12
front raise(or truck driver or military press)-superset LAT raise-superset back delt flye 4x 6-12
DB Cheat lat raise TF

FRI - Chest & Tri
I replace mondays workout with alternative moves like DB benchpress instead of barbell, overhead EZ bar extension instead of using DB, skull crushers instead of french press, pullovers instead of pec crossover, same rep range. Others remain.

SAT - Back & Bi & ABS
warmup stays the same as on TUE
Biceps concentration curl-superset Zottman curl 4x 6-12
BB ROW-superset inverted ROW 4x 8-12
EZ bar curl-superset biceps pulley curl(hits ABS like hell) 4x 6-12
side plank(60-90 sec)-superset wood chopper 3x 15
gymball weighted crunch 4x10
ABS kneeling crunch with weighted pulley rope 4x TF


On SUN i take rest.
And yeah, I just love supersets.

Yeah, I often change my routine, try out some new excercises, but even now its like guess-know game. Which I find quite entertaining and worth trying, now that I know which excercises aren´t so good for me (DB shoulder presses and behind-neck military presses destroyed my shoulders as well as bad form pullups or chest flyes, upright rows - i used to do those all with no clue what they can do to me - and did).

What do You think? Any suggestions, tips, critique, comment, whatever could come in handy. Thanks at first, and sorry for my possible bad english :)
I can feel, I made some progress(My mom calls me a monster due to my phisique development :D ), I can see it, but I am not sure if I am doing it the exact right way. But it feels great to have self-confidence like no time before :) It earned me a lot of respect.

Anyways, last thing: Training, resting and eating well made my diabethes even better. It can seem like a handicap, but I take just as a chalenge. It´s easily controlled, if you have a clue what you´re doing.
If anyone is unsure whether to train or not, I say: YES! Learn, try and do it! It can only get You better!

Thanks again.

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: Hamm3r

Hi everyone,
As I am new to this community, I might have done something wrong or oversee something - sorry for that. I´ll get uset to, I promise! :)

I´m a 22-year old diabethic (been since 6 YO), with gluten-free diet, now, for about a year, I´m putting my best effort into training, staying fit, eating better than perfect and not giving up... yeah, I take any likewise handicap just as BS, which can get you out from the hard work - but its also a great challenge to overcome! It can also be your strenght! I just love getting sweaty, tired, hurting in every muscle I ment attack, giving it all just to move a bit, and then getting out of the gym like a zombie...


I started with this lifestyle in last january after my entire life broke (long and boring story including girlfriend, my (really amateur) MMA early-ending career), and now, fitness and conditioning is something I found myself and my life in. I want to get back to myvery best and beyond and re-start with MMA, at least in middle-weight or, more likely, heavyweight category(which will include hell of gains and a 5-pounds plus, I know). I built my own home gym (saved a rotten basement 4x4 meters, invested over 2,000 bucks recalculated, made my 120-pound boxing bag from clothes, ropes, cables and miles of ducttape :D )

After my injuries(cracked both shoulder joints and demolished knee meniscus), I spent about half a year (till last september) barely doing anything, and training like a jackass with no form or imagination, what the hell I was doing it felt great but it made my shoulders even worse... Back then, I had like no triceps at all, only two pairs of lower abs visible, my ORM bench was about 50kgs, I was barely able to squat with any weight. My BF went up to 20% and above, and I weighted about 66 kgs. I used to smoke even two packs(40 cigs) a day.

Unfortunetaly, all my photos from back then went corrupted, so I am not able to mark my progress via photos.

But, here´s where I am at today:
WGHT: 78 kgs
BF: 9% (results from my diabethic doctors)
Height: 183cm

And a photo (the light in my homegym is bad, and I am barely able to keep steady after yesterday´s triceps and chest and todays biceps, ABS and back workouts :D )



I am still having some trouble packing the 8th pair of abs, but I see, even if slowly emerging, some results.


So, I move on to my daily totals:
Protein: 250g
Carbs: 330g
Fat: 60g

And my workouts:
MON- Chest & Tri
warmup with kettlebell, light benchpressing, dips and pushups
French press-superset close-grip benchpress(EZ bar) - 4x8-15
weighted dip-superset pec crossover - 4x8-15
tate press/pushups/overhead extension (I switch theese every other workout) - 3x8-15
triceps kickback - 4x TF (~8 rep max)
REST
barbell benchpress - raise set (I go from 60kgs up to my ORM, which is 85 currently)

TUE- Back & Bi & ABS
warmup with heavier kettlebell, EZ standart and overhand curls(tossing and catching the bar with the other grip is simply fun)
EZ overhand curl-superset hammer curl 4x6-12
Cheat curl (keeping control on the eccentric part) 4x 6-12
Biceps hold (AHAP) 30 sec-1 min
Pullup-to-toes to bar 4x TF (I am just not good at pullups)
DB Shrugs - 4x 6-12
Straight arm pulldown-superset DB row 4x8-15, last two sets TF
deadlift (I put extra weight on the bar with kettlebels - more work for ABS or powerbag-wider grip) 4x8 (last set I go AHAP, up to 150kgs, because I have no more spare weights :D )
plank (60-90 sec)-superset abs and legs crunch (I have no clue whats it called in english-sorry)4x30 sec -superset bycicle TF
weighted leg raise-superset toes reach 4x TF
If I have something left, I ussually terminate it with flatter kicks, sometimes add farmer carry(40kgs on one side, 20 on the other, about 30-50 steps)

WEN - Legs
warmup with kettlebell, bodweight squats, box jumps and jump rope
Front squat - 4 raise sets with 60-70-80-90 kgs
Stepups (with 40 kgs) 4x 6-8 each leg
Squat - 6 raise sets 60-....-110 (120) kgs
If I am still able to walk, I go outside and do few 50-meters sprints, which ussually kills me :D

THU - shoulders
warmup with kettlebell, light truck drivers, lat raises, etc.
DB Cheat lateral raise 4x each shoulder 6-12
front raise(or truck driver or military press)-superset LAT raise-superset back delt flye 4x 6-12
DB Cheat lat raise TF

FRI - Chest & Tri
I replace mondays workout with alternative moves like DB benchpress instead of barbell, overhead EZ bar extension instead of using DB, skull crushers instead of french press, pullovers instead of pec crossover, same rep range. Others remain.

SAT - Back & Bi & ABS
warmup stays the same as on TUE
Biceps concentration curl-superset Zottman curl 4x 6-12
BB ROW-superset inverted ROW 4x 8-12
EZ bar curl-superset biceps pulley curl(hits ABS like hell) 4x 6-12
side plank(60-90 sec)-superset wood chopper 3x 15
gymball weighted crunch 4x10
ABS kneeling crunch with weighted pulley rope 4x TF


On SUN i take rest.
And yeah, I just love supersets.

Yeah, I often change my routine, try out some new excercises, but even now its like guess-know game. Which I find quite entertaining and worth trying, now that I know which excercises aren´t so good for me (DB shoulder presses and behind-neck military presses destroyed my shoulders as well as bad form pullups or chest flyes, upright rows - i used to do those all with no clue what they can do to me - and did).

What do You think? Any suggestions, tips, critique, comment, whatever could come in handy. Thanks at first, and sorry for my possible bad english :)
I can feel, I made some progress(My mom calls me a monster due to my phisique development :D ), I can see it, but I am not sure if I am doing it the exact right way. But it feels great to have self-confidence like no time before :) It earned me a lot of respect.

Anyways, last thing: Training, resting and eating well made my diabethes even better. It can seem like a handicap, but I take just as a chalenge. It´s easily controlled, if you have a clue what you´re doing.
If anyone is unsure whether to train or not, I say: YES! Learn, try and do it! It can only get You better!

Thanks again.

Hey @Hamm3r!

 

Welcome to the site brotha!!

 

Looks like your routine is pretty legit, especially for a home gym. If I were you, I would focus on super short rest periods between sets and exercises. Like 30 seconds max.

If you are limited on weights to lift and want to make the most out of your workouts the short rest periods will force you to continue to work even when fatigued. Try to also keep the sets in the 12 - 15 reps range

 

For meal plan, those carbs are not too high even though you are diabetic? Also, I would like to see your fat a bit higher... 85 - 100g. Eating fat doesn't "make" you fat, you need a good amount for testosterone production.

Check out this video.


Lastly, are you deadlifting at all?

PS: your english is great

 

Oh.. also.. not everyone has a very visible 8 pack.. in fact, most people have a 4 or a 6 that shows. It's genetics.

Need 1 on 1 coaching? Send me a direct message to learn more!
Hamm3r
Hamm3r g Miroslav Krbec
13 Post(s)
13 Post(s) Gender: Male Goal: Bodybuilding Date Joined: December 12, 2014
Posted

Thanks for welcomming and reply @Scott_Herman! I really appriceate it.

Somehow I totally forgot about those rests between sets. I do supersets without any pause, just switch the gear or weights. Then I take from 10 to 50 seconds aprox. in between supersets. Just enough to push through and control the weight for amount of reps. (I was in a army-reenacting group of lunatics in the past and we did the toughest boot camps in our country(or so they said), inspired by the real 75th Rangers, so I know where I can still push my body and how.) And sometimes I need to make it quick in the gym, so I take often no more than 10 seconds.

As for the carbs, I wrote that this all helped me stabilise my diabetes, and they seems to work fine (I even don´t have to use so much insulin anymore - my sensitivity for it went skyrocketing to a great level) But I guess I can give it a shot.

The thing about the fat seems worth trying too. I grew up in constant fear of too much fat thanks to my doctors and others...(maybe they were just afraid, how I loved toasts with tons of butter and wanted me to go on low-budget, so they banned it for me) :D

And yes, I am deadlifting, I wrote one line or so about it, I like to add kettlebells or powerbag on the inner part of bar to make it harder to stabilise and to add an extra weight (my ORM is 160 kgs/350 lbs, but I suppose I could do better, if had some more weights, lol :D I will be purchasing some 44-pounders in february, after I get payment from my new job).

And yeah, I know it, about the ABS, but I was just wondering if there is something else I could do better. I see some little changes there (and in a different light the fourth set is somehow visible). It just feels kinda ackward to have my chest dropping like Cordillers into a dead valley, it seems like :D I also want to add some muscle on the ribs there... Though I´ve never been able to break any bone in my body (And I tried reeeealy hard! :D ), I am still a bit worried, as it for MMA goes, about blows to unguarded front ribs... sheet happens.

Thanks again.

jmboiardi
jmboiardi p John M Boiardi
2.6K Post(s)
2.6K Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted
Posted By: Hamm3r

Hi everyone,
As I am new to this community, I might have done something wrong or oversee something - sorry for that. I´ll get uset to, I promise! :)

I´m a 22-year old diabethic (been since 6 YO), with gluten-free diet, now, for about a year, I´m putting my best effort into training, staying fit, eating better than perfect and not giving up... yeah, I take any likewise handicap just as BS, which can get you out from the hard work - but its also a great challenge to overcome! It can also be your strenght! I just love getting sweaty, tired, hurting in every muscle I ment attack, giving it all just to move a bit, and then getting out of the gym like a zombie...


I started with this lifestyle in last january after my entire life broke (long and boring story including girlfriend, my (really amateur) MMA early-ending career), and now, fitness and conditioning is something I found myself and my life in. I want to get back to myvery best and beyond and re-start with MMA, at least in middle-weight or, more likely, heavyweight category(which will include hell of gains and a 5-pounds plus, I know). I built my own home gym (saved a rotten basement 4x4 meters, invested over 2,000 bucks recalculated, made my 120-pound boxing bag from clothes, ropes, cables and miles of ducttape :D )

After my injuries(cracked both shoulder joints and demolished knee meniscus), I spent about half a year (till last september) barely doing anything, and training like a jackass with no form or imagination, what the hell I was doing it felt great but it made my shoulders even worse... Back then, I had like no triceps at all, only two pairs of lower abs visible, my ORM bench was about 50kgs, I was barely able to squat with any weight. My BF went up to 20% and above, and I weighted about 66 kgs. I used to smoke even two packs(40 cigs) a day.

Unfortunetaly, all my photos from back then went corrupted, so I am not able to mark my progress via photos.

But, here´s where I am at today:
WGHT: 78 kgs
BF: 9% (results from my diabethic doctors)
Height: 183cm

And a photo (the light in my homegym is bad, and I am barely able to keep steady after yesterday´s triceps and chest and todays biceps, ABS and back workouts :D )



I am still having some trouble packing the 8th pair of abs, but I see, even if slowly emerging, some results.


So, I move on to my daily totals:
Protein: 250g
Carbs: 330g
Fat: 60g

And my workouts:
MON- Chest & Tri
warmup with kettlebell, light benchpressing, dips and pushups
French press-superset close-grip benchpress(EZ bar) - 4x8-15
weighted dip-superset pec crossover - 4x8-15
tate press/pushups/overhead extension (I switch theese every other workout) - 3x8-15
triceps kickback - 4x TF (~8 rep max)
REST
barbell benchpress - raise set (I go from 60kgs up to my ORM, which is 85 currently)

TUE- Back & Bi & ABS
warmup with heavier kettlebell, EZ standart and overhand curls(tossing and catching the bar with the other grip is simply fun)
EZ overhand curl-superset hammer curl 4x6-12
Cheat curl (keeping control on the eccentric part) 4x 6-12
Biceps hold (AHAP) 30 sec-1 min
Pullup-to-toes to bar 4x TF (I am just not good at pullups)
DB Shrugs - 4x 6-12
Straight arm pulldown-superset DB row 4x8-15, last two sets TF
deadlift (I put extra weight on the bar with kettlebels - more work for ABS or powerbag-wider grip) 4x8 (last set I go AHAP, up to 150kgs, because I have no more spare weights :D )
plank (60-90 sec)-superset abs and legs crunch (I have no clue whats it called in english-sorry)4x30 sec -superset bycicle TF
weighted leg raise-superset toes reach 4x TF
If I have something left, I ussually terminate it with flatter kicks, sometimes add farmer carry(40kgs on one side, 20 on the other, about 30-50 steps)

WEN - Legs
warmup with kettlebell, bodweight squats, box jumps and jump rope
Front squat - 4 raise sets with 60-70-80-90 kgs
Stepups (with 40 kgs) 4x 6-8 each leg
Squat - 6 raise sets 60-....-110 (120) kgs
If I am still able to walk, I go outside and do few 50-meters sprints, which ussually kills me :D

THU - shoulders
warmup with kettlebell, light truck drivers, lat raises, etc.
DB Cheat lateral raise 4x each shoulder 6-12
front raise(or truck driver or military press)-superset LAT raise-superset back delt flye 4x 6-12
DB Cheat lat raise TF

FRI - Chest & Tri
I replace mondays workout with alternative moves like DB benchpress instead of barbell, overhead EZ bar extension instead of using DB, skull crushers instead of french press, pullovers instead of pec crossover, same rep range. Others remain.

SAT - Back & Bi & ABS
warmup stays the same as on TUE
Biceps concentration curl-superset Zottman curl 4x 6-12
BB ROW-superset inverted ROW 4x 8-12
EZ bar curl-superset biceps pulley curl(hits ABS like hell) 4x 6-12
side plank(60-90 sec)-superset wood chopper 3x 15
gymball weighted crunch 4x10
ABS kneeling crunch with weighted pulley rope 4x TF


On SUN i take rest.
And yeah, I just love supersets.

Yeah, I often change my routine, try out some new excercises, but even now its like guess-know game. Which I find quite entertaining and worth trying, now that I know which excercises aren´t so good for me (DB shoulder presses and behind-neck military presses destroyed my shoulders as well as bad form pullups or chest flyes, upright rows - i used to do those all with no clue what they can do to me - and did).

What do You think? Any suggestions, tips, critique, comment, whatever could come in handy. Thanks at first, and sorry for my possible bad english :)
I can feel, I made some progress(My mom calls me a monster due to my phisique development :D ), I can see it, but I am not sure if I am doing it the exact right way. But it feels great to have self-confidence like no time before :) It earned me a lot of respect.

Anyways, last thing: Training, resting and eating well made my diabethes even better. It can seem like a handicap, but I take just as a chalenge. It´s easily controlled, if you have a clue what you´re doing.
If anyone is unsure whether to train or not, I say: YES! Learn, try and do it! It can only get You better!

Thanks again.

Miroslav,

 

Given all you have been thru and the things you have to deal with on a daily basis, you look fanatastic. Keep up the good work :-)

 

John

34 years of lifting and nutritional experience and resident "old man" :-) MS Athlete and past Super Hermanite since 2013.
Hamm3r
Hamm3r g Miroslav Krbec
13 Post(s)
13 Post(s) Gender: Male Goal: Bodybuilding Date Joined: December 12, 2014
Posted

Hey, I´ve been out for a while, I was almost literally 24/7 occupied for past couple of months :) Anyway, thanks for the reply, @jmboiardi :) It´s nothing anyone couldn´t handle
Although, I did manage to make some gains and sweat the sweet holy potato outta me. So, here´s where I´m at now:
Weight: 79kgs (+ 1kg) I don´t think that´s all muscle, but I have barely some fat on me, so I, as a diabethic, have trouble plugging in my pump-needles :D
I´m happy to see my results in the upper abs... seems like there´s slowly emerging bits of a 10-pack (not very seeable due to the brightness)

My meal plan and daily totals remained the same.

I switched my routine a bit as well
MON -Legs
Box jumps - 30 sec

Goblet squat - 3x 12-15
Box jumps - 30 sec
Front squat - 3x 12-15
-> (superset) Step-up - 3x 10

Tiptoe weighted extension - 3x 12-15
Squat - 4x 8-12
tabata sit-ups - 3x 12


TUE - Chest, triceps & shoulders (higher reps, lighter workout)

DB decline benchpress - 3x 15-30
DB incline benchpress - 3x 15-30
DB benchpress - 2x 15-30
Dip - 3x 15-25
-> (superset) overhead ext. - 3x 15-20
pushup - 4x 15-30
lateral raise - 4x 15-20 (each side) front landmine press - 4x 15-25 (each side)

WEN - core (higher reps, lighter workout)
weighted kneeling crunch - 4x 15-25
-> (superset) knee to elbow- 4x 30 sec (2x for each side; cross)
Wood chopper - 4x 20-30

-> (superset) knee to elbow- 4x 30 sec (2x for each side; side)
Deadlift - 3x 15
Toes reach - 4x 15-25
-> superset: upper abs crunch - 4x 20-30
-> superset: side crunch - 4x 15-25
Deadlift - 2x 20
AB wheel rollout - 4x TF THU - whole body bodyweight workout (lighter, focusing on strenghtening those cursed shoulder joints of mine) Plank - 4x 60 sec
-> superset: hanging whrug - 4x 15-20 -> superset: hang - 30 sec
Bodyweight squat - 5x 30-50
pullup - 4x 15-20
Chin-up - 4x 15-20
pushup position shrug - 4x 15-20

-> mountain climbers - 4x 30 sec
Dip bar shrug - 3x 15

FRI - Hardcore 2-a-day chest, shoulders & Triceps



1st Workout:
Weighted dip - 4x 12-15
-> superset: chest crossover - 4x 12-15
Skull crusher - 4x 12-15
-> superset: close-grip benchp. - 4x 12-15
pushup: - 30x-15 sec-30x-15 sec-30x Overhead extension - 4x 12-15 Cheat lateral raise - 4x 12-15
Front raise - 4x 12-15
Posterior delt flye - 4x 12-15 Tate press - 4x 12-15
Triceps kickback - 4x 12-15


2nd workout
Dip - 4x 12-15
Barbell benchpress - 4x 12-15
French press - 4x 12-15
Cheat lateral raise - 4x 12-15 (both arms)
Military press - 4x 12-15
Floor press - 4x 12-15
Tabata pushups 4x:
normal-superman dog pushup-fist pushup-diamond pushup-spiderman pushup-clap pushup
Pullover - 3x 12-15
Cable chest crossover - 4x 12-15
Overhead EZ extension - 4x 12-15
-> superset: tricep kickback - 4x TF

SAT - Hardcore 2-a-day Back, core & biceps workout

1st workout
Pullup - 4x 12-15
-> superset: barbell row - 4x 12-15 -> superset: Plank - 4x 60-90 sec
Meadow row - 4x 12-15 (both sides) Plank (60 sec) Tri-shrug (dumbell, barbell front and behing back) - 4x 12-15 Plank (60 sec)
Deadlift - 4x 8-12
High pulley single arm biceps curl - 4x 12-15
->superset: cheat biceps curl - 4x 12-15
->superset: Biceps hold - 4x 12-15
Forearm curl - 4x 12-15
Double crunch - 4x 15 (with something under my butt like powerbag for better upper abs work)
DB ROW - 4x TF (both sides)


2nd workout
Pullup-to-toes to bar - 5x TF
PLANK (90 sec)

Overhand EZ biceps curl - 4x 12-15
PLANK (90 sec)

Hammer curl - 4x 12-15
PLANK (90 sec)
Straight arm lat pulldown - 4x 12-15
-> single hand lat pulldown - 4x 12-15 PLANK (90 sec)
Seated row - 5x 12-15
-> upright row - 5x 12-15
Wood chopper - 4x 30 sec
-> elbow to knee (cross) - 4x 30 sec
Toes reach - 4x 12-15
upper abs side crunch - 4x 12-15
gym ball weighted crunch - 4x 12-15
PLANK (90 sec)
Weighted leg raise - 4x 12-15
PLANK (90 sec) Tri-shrug (as above) - 4x 12-15
PLANK (90 sec)
Wide-grip pullup - 4x 12-15
PLANK (TF)
SUN - MMA training (sparing with partner, punchbag, cardio)
Thanks for all Your replies and appreciation.

jmboiardi
jmboiardi p John M Boiardi
2.6K Post(s)
2.6K Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted
Posted By: Hamm3r

Hey, I´ve been out for a while, I was almost literally 24/7 occupied for past couple of months :) Anyway, thanks for the reply, @jmboiardi :) It´s nothing anyone couldn´t handle
Although, I did manage to make some gains and sweat the sweet holy potato outta me. So, here´s where I´m at now:
Weight: 79kgs (+ 1kg) I don´t think that´s all muscle, but I have barely some fat on me, so I, as a diabethic, have trouble plugging in my pump-needles :D
I´m happy to see my results in the upper abs... seems like there´s slowly emerging bits of a 10-pack (not very seeable due to the brightness)

My meal plan and daily totals remained the same.

I switched my routine a bit as well
MON -Legs
Box jumps - 30 sec

Goblet squat - 3x 12-15
Box jumps - 30 sec
Front squat - 3x 12-15
-> (superset) Step-up - 3x 10

Tiptoe weighted extension - 3x 12-15
Squat - 4x 8-12
tabata sit-ups - 3x 12


TUE - Chest, triceps & shoulders (higher reps, lighter workout)

DB decline benchpress - 3x 15-30
DB incline benchpress - 3x 15-30
DB benchpress - 2x 15-30
Dip - 3x 15-25
-> (superset) overhead ext. - 3x 15-20
pushup - 4x 15-30
lateral raise - 4x 15-20 (each side) front landmine press - 4x 15-25 (each side)

WEN - core (higher reps, lighter workout)
weighted kneeling crunch - 4x 15-25
-> (superset) knee to elbow- 4x 30 sec (2x for each side; cross)
Wood chopper - 4x 20-30

-> (superset) knee to elbow- 4x 30 sec (2x for each side; side)
Deadlift - 3x 15
Toes reach - 4x 15-25
-> superset: upper abs crunch - 4x 20-30
-> superset: side crunch - 4x 15-25
Deadlift - 2x 20
AB wheel rollout - 4x TF THU - whole body bodyweight workout (lighter, focusing on strenghtening those cursed shoulder joints of mine) Plank - 4x 60 sec
-> superset: hanging whrug - 4x 15-20 -> superset: hang - 30 sec
Bodyweight squat - 5x 30-50
pullup - 4x 15-20
Chin-up - 4x 15-20
pushup position shrug - 4x 15-20

-> mountain climbers - 4x 30 sec
Dip bar shrug - 3x 15

FRI - Hardcore 2-a-day chest, shoulders & Triceps



1st Workout:
Weighted dip - 4x 12-15
-> superset: chest crossover - 4x 12-15
Skull crusher - 4x 12-15
-> superset: close-grip benchp. - 4x 12-15
pushup: - 30x-15 sec-30x-15 sec-30x Overhead extension - 4x 12-15 Cheat lateral raise - 4x 12-15
Front raise - 4x 12-15
Posterior delt flye - 4x 12-15 Tate press - 4x 12-15
Triceps kickback - 4x 12-15


2nd workout
Dip - 4x 12-15
Barbell benchpress - 4x 12-15
French press - 4x 12-15
Cheat lateral raise - 4x 12-15 (both arms)
Military press - 4x 12-15
Floor press - 4x 12-15
Tabata pushups 4x:
normal-superman dog pushup-fist pushup-diamond pushup-spiderman pushup-clap pushup
Pullover - 3x 12-15
Cable chest crossover - 4x 12-15
Overhead EZ extension - 4x 12-15
-> superset: tricep kickback - 4x TF

SAT - Hardcore 2-a-day Back, core & biceps workout

1st workout
Pullup - 4x 12-15
-> superset: barbell row - 4x 12-15 -> superset: Plank - 4x 60-90 sec
Meadow row - 4x 12-15 (both sides) Plank (60 sec) Tri-shrug (dumbell, barbell front and behing back) - 4x 12-15 Plank (60 sec)
Deadlift - 4x 8-12
High pulley single arm biceps curl - 4x 12-15
->superset: cheat biceps curl - 4x 12-15
->superset: Biceps hold - 4x 12-15
Forearm curl - 4x 12-15
Double crunch - 4x 15 (with something under my butt like powerbag for better upper abs work)
DB ROW - 4x TF (both sides)


2nd workout
Pullup-to-toes to bar - 5x TF
PLANK (90 sec)

Overhand EZ biceps curl - 4x 12-15
PLANK (90 sec)

Hammer curl - 4x 12-15
PLANK (90 sec)
Straight arm lat pulldown - 4x 12-15
-> single hand lat pulldown - 4x 12-15 PLANK (90 sec)
Seated row - 5x 12-15
-> upright row - 5x 12-15
Wood chopper - 4x 30 sec
-> elbow to knee (cross) - 4x 30 sec
Toes reach - 4x 12-15
upper abs side crunch - 4x 12-15
gym ball weighted crunch - 4x 12-15
PLANK (90 sec)
Weighted leg raise - 4x 12-15
PLANK (90 sec) Tri-shrug (as above) - 4x 12-15
PLANK (90 sec)
Wide-grip pullup - 4x 12-15
PLANK (TF)
SUN - MMA training (sparing with partner, punchbag, cardio)
Thanks for all Your replies and appreciation.

Wow.....looking good man. Hard and lean. Keep doing what you are doing because it is obviously working.

 

John

34 years of lifting and nutritional experience and resident "old man" :-) MS Athlete and past Super Hermanite since 2013.
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted

@Hamm3r, looking awesome man!! Your program seems to be bringing AWESOME results!

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Hamm3r
Hamm3r g Miroslav Krbec
13 Post(s)
13 Post(s) Gender: Male Goal: Bodybuilding Date Joined: December 12, 2014
Posted

Hey everyone,
I´ve been out of the picture for a while, I´m kinda 110% busy :D Working for 15 hours a day, taking care of our household, animals (including snakes and a dog) and dealing with some heavy stuff. But I´m back on track right now. My weight dropped to 78 kgs, but I am eating almost double I was eating before (just protein shakes remained the same with higher glutamine).
Due to my work, I work out there through the whole day and when I get back home, I do some more. I work behind cameras and walk store as a security guard, so the job is really exhausting on the psychic side... but I still manage to keep my phisyque, at least somehow :)
I was doing legs yesterday (finally, I have holiday!), my squats ORM dropped 10kgs, but I suppose that´s just the exhaustion from work. But if anyone knows some tips how to improve this on toilets (thats where I work out, because of the survailence system blind only in there, its kinda hillarious :D ), I would appricieate it.
I would also use some tips for increasing my left shoulder and arm stranght (I was doing one arm snatches yesterday and my left arm just doesn´t measure to the right one). Thanks.
This is where I am at now:

crood
crood a Chris P.
467 Post(s)
467 Post(s) Gender: Female Goal: Train for a sport Date Joined: August 8, 2014
Posted

I wouldn't worry too much about the 8-pack. Your abs look very much enough defined. And i assume the shape of the lowest abs is already there, but to reveal them you'd have to get to quite some crutial and unhealthy low bodyfat levels. Which especially as diabetic is not advised.

 

You want to be fit and not ruin your health even more right? And when you look in the mirror you should notice that you look better than 90% of all 'regular' people who don#t care for their bodies and don't work out. I think you look shredded enough =)

 

Wether you have an easy visible 8/ 10 pack or not, is also a genetic thing. For some people the lower abs are either not having deep enough separation cuts to actually (no matter at what bodyfat level) look like a 'separate' pack, or they have an issue to ever get the last little bump of fat on top of them away, no matter how low they drop in bodyfat. Some poeple only have a 4 pack, no matter what they do - the lower part always continiues to look like one area.

 

If you wish to work with focus on your lower abs, you can try dragon flies, and hanging leg raises or lying leg raises.

 

Cheers!

 

 

Admin + MS Athlete You will get nowhere, if you don't move :) - crood -
Hamm3r
Hamm3r g Miroslav Krbec
13 Post(s)
13 Post(s) Gender: Male Goal: Bodybuilding Date Joined: December 12, 2014
Posted

Thanks @crood I know that the abs are mostly genetic, but my goal was to get at least some mass on my ribs - what I managed. And as I am switching between riutines, theese excrrcises are included. :-)

Now I am more focused on compound movements, my triceps and traps (especially front part). I was doing my own shrugging research and now I stick mostly to dumbells and cable shrugs (especially behind neck ones and strenghtening the shoulder joints and taking care of them).

As for the bodyfat, as a diabethic, on the other hand, bodyfat reduces effectivness of insulin - and although I am on move the whole day, my diabetes status is still perfect :-) It's true, that what is enough, is enough. :-)

I am satisfied with ny bodyfat, I really want to put some mass to triceps, traps and legs, and work out for more power - so I do compound explosive movenents two of three times a week. I just want to add something I can do at work.

But thanks much. It's nice to hear anything positive for me :-)

Hamm3r
Hamm3r g Miroslav Krbec
13 Post(s)
13 Post(s) Gender: Male Goal: Bodybuilding Date Joined: December 12, 2014
Posted

So, guys... I've been boosting myself all over the place and even @ Scott's facebook page, so I guess I better explain my current situation - I am bleeding into my retinum - right into the center of sharp view - my right ete went almost blind, the left one is being saved... But I'll have to undergo another surgery and will be for at least two months out of the picture... But I'll be back, I promise! But, since I'll have to stay at home for at least a month, with barely any movement, I want to go a bit OT and ask what food is the most suitable to minimize strenght loss? I'll keep my proteins, lower the carbs and leave the fat, but I was just wondering if there is some possibility like this. Thanks.

 

P.S. unfortunetaly, all my latest photo-condition-updates went out the window after phone crash. I was at 174 lbs with 10%BF, looking a bit bigger than on the last photo.

Hamm3r
Hamm3r g Miroslav Krbec
13 Post(s)
13 Post(s) Gender: Male Goal: Bodybuilding Date Joined: December 12, 2014
Posted

So, what it looks like, an update for at least a month of inactivity - I succesfuly underwent an eye surgery, par plana vicrectomy, and I'm beggining my reconvalescence. The doctor advised me not to ever lift heavy or go to failiure ever again in my life - which was a total breakdown for me - this is my favourite life activity, to overcome myself physically. But, vision is more important, so I talked to my doctor and I will be able to start with light bodyweight training in march. Then, 3 months from now, I shall be able to lift up to 60% of my old maxes, but not over, since my eye could go totally blind.

So, here I am, one month without training, still trying my best in the kitchen. My current activity sticks to easy, short walks in the outdide.

I can't raise my blood pressure too much, so I do few slow warm-up excercises every day, but thats just abiout it - for now.

I dropped 10 pounds, so I am at 166 lbs with ca 12%BF. Thanks for any support or advice :-)

Hamm3r
Hamm3r g Miroslav Krbec
13 Post(s)
13 Post(s) Gender: Male Goal: Bodybuilding Date Joined: December 12, 2014
Posted

Hey guys, I am sorta back, after almost a year long fight for my very eyesight (heavy maculopathy) - went through two eye surgeries, few laser operations and months of treatement. Lost almost 20 lbs in the process. Despite all the effort, my eyesight still su*ks, even though I can see pretty good and am medically clear now. Bad thing is, i cannot lift heavy ever again - I gotta keep my eye vessel pressure in check and low. Pretty screwed up, since there's no way, I can ever push myself physically, but still, there's just that little something just enough. So, I need to focus on very light training for now, with excercises efficient, but easy on the vessel pressure. If there is anything you can tell me about this, I will appreceate it.

My programm will be arround half a year light training 2-3 times a week... just to get in shape and set my diabetes and other stuff going well.

 

If you know some eccercises that are suitable for my situation, again, it will be most appreceated. Thanks.

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: Hamm3r

Hey guys, I am sorta back, after almost a year long fight for my very eyesight (heavy maculopathy) - went through two eye surgeries, few laser operations and months of treatement. Lost almost 20 lbs in the process. Despite all the effort, my eyesight still su*ks, even though I can see pretty good and am medically clear now. Bad thing is, i cannot lift heavy ever again - I gotta keep my eye vessel pressure in check and low. Pretty screwed up, since there's no way, I can ever push myself physically, but still, there's just that little something just enough. So, I need to focus on very light training for now, with excercises efficient, but easy on the vessel pressure. If there is anything you can tell me about this, I will appreceate it.

My programm will be arround half a year light training 2-3 times a week... just to get in shape and set my diabetes and other stuff going well.

 

If you know some eccercises that are suitable for my situation, again, it will be most appreceated. Thanks.

Welcome back @Hamm3r!

 

That's terrible about your eyes man. That must have been rough. I guess we should look at the positives, like the fact that you still have your sight and that you can still exercise, even if it isn't heavy.

 

I'm not sure what that means for exactly how heavy you can lift though..I guess you won't be doing probably anything under maybe 10 reps? Definitely no max output 1RMs because we don't want anything to go wrong with that vessel.

 

Maybe you should focus on doing some training that focuses on the negatives a lot. Go REALLY slow, and that way even if you are using light weight, you will still be able to get a good workout in a hopefully it won't put pressure on your eye vessel - just make sure you don't train to failure or anything.

 

If you're only training 2-3 times a week, I suggest either Upper, Lower, and Full body workouts, or a Push, Pull, Legs split. Looks like you were kind of following a PPL split before, so that might be a good way to go?

 

Hope that gives you some ideas, and hope everything goes well from here on out!!

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Hamm3r
Hamm3r g Miroslav Krbec
13 Post(s)
13 Post(s) Gender: Male Goal: Bodybuilding Date Joined: December 12, 2014
Posted
Posted By: Scott_Herman

Welcome back @Hamm3r!

 

That's terrible about your eyes man. That must have been rough. I guess we should look at the positives, like the fact that you still have your sight and that you can still exercise, even if it isn't heavy.

 

I'm not sure what that means for exactly how heavy you can lift though..I guess you won't be doing probably anything under maybe 10 reps? Definitely no max output 1RMs because we don't want anything to go wrong with that vessel.

 

Maybe you should focus on doing some training that focuses on the negatives a lot. Go REALLY slow, and that way even if you are using light weight, you will still be able to get a good workout in a hopefully it won't put pressure on your eye vessel - just make sure you don't train to failure or anything.

 

If you're only training 2-3 times a week, I suggest either Upper, Lower, and Full body workouts, or a Push, Pull, Legs split. Looks like you were kind of following a PPL split before, so that might be a good way to go?

 

Hope that gives you some ideas, and hope everything goes well from here on out!!

Thanks, Scott! I'm really glad to be back to ok somehow.. there was a problem woth my eye vessels leaking into my macula (center of eye, wgere vision is located, similiar to glaucoma), and it was due to my diabetes combined woth heavy pressure on the vessels - I pushed myself too hard, and for two years of my earlier my life, I smoked heavy (young and stupid comes often in a package).

 

I was thinking the same thing, now for few weeks/months combine upper/lower body 2/week, and later add another day.

The weight I lift anyhow shouldn't be now over 20 kgs total, after some time passes, it can go up(if I am well compensated and fine). There should not be anything explosive, like snatches, cleans, bouncing of the roof, you get the idea... which give the vessels quite the ride (I actually lost my right eye sight after liftimg up my gf)

 

 

I certainly had some downs, it was a long time. I even lost my eyesight for a short time, but thankfully I could be helped. However it changes ones view of the world arround - I'm quite the happiest man arround, just because I can normally see. Reality is still a bit bittersweet, but hey, what is not :-D

 

Thanks again,

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: Hamm3r

Thanks, Scott! I'm really glad to be back to ok somehow.. there was a problem woth my eye vessels leaking into my macula (center of eye, wgere vision is located, similiar to glaucoma), and it was due to my diabetes combined woth heavy pressure on the vessels - I pushed myself too hard, and for two years of my earlier my life, I smoked heavy (young and stupid comes often in a package).

 

I was thinking the same thing, now for few weeks/months combine upper/lower body 2/week, and later add another day.

The weight I lift anyhow shouldn't be now over 20 kgs total, after some time passes, it can go up(if I am well compensated and fine). There should not be anything explosive, like snatches, cleans, bouncing of the roof, you get the idea... which give the vessels quite the ride (I actually lost my right eye sight after liftimg up my gf)

 

 

I certainly had some downs, it was a long time. I even lost my eyesight for a short time, but thankfully I could be helped. However it changes ones view of the world arround - I'm quite the happiest man arround, just because I can normally see. Reality is still a bit bittersweet, but hey, what is not :-D

 

Thanks again,

Sounds super scary..glad you have made it through all that!!

 

Definitely stick to some slow tempo lifting then if you want to maximise it any way you can. But if you ever feel like you get to the point where you might be doing more damage than good to yourself..then just stop. No point risking your ability to see the world just for lifting weights right :)

Need 1 on 1 coaching? Send me a direct message to learn more!
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