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.