25 years old, 180cm, 90kg, 12.3 bf%(just took a body scan thingy yesterday).
been working out since i was 15, but inconsistantly. been in afghanistan and such, so not been serious about lifting all the time. also had a summer with only golfing(i know..), where i stopped working out anything else, cause sore muscles made me play worse. went down to 76kg(always been skinny so think my body would rather be at that weight, which is the weight i always end up on, when i get an injury or something...) been serious now for over a year.
my main goal is to increase strenght and lose BF%. i dont want to put on another pound, tbh, as i would actually like to be more around 85kg. but one thing out of time. increase in strenght first.
inflammation in both legs(front side), both ACL(think its called that at least...in the knees the) have almost been broken several times(soccer and floorball injuries) so they are very loose, and i struggle with heavy lifting where the knees are involved. had a shoulder pain before(inflammation in the biceps attachment) but seems to have gone forever. and finally, my right triceps lower something, "clicks" every time i go past 90 degrees with my elbow. ut probably sounds worse than it is...only thing is, i cant really train calves, hurts so much, and only cycling and swimming is the cardio i can do(where i include the lower body) without them hurting like hell(i should get a surgery, but i have to complete these "10 steps" before im allowed to get a specialists opinion, including buying special shoes and alternative elastic training...). everything else is ok, dont worry about it
on cycle now. test+tren and adding var during the last 6 weeks.
0700 #1: 100% protein. Amino. Glutamin. Vitaminer. Omega.
1000 #2: C-vitamin.
1200 #3: Omega.
1500 #4: 100% protein.
1700 #5: before training, Amino. Glutamin.
1900 #6: after training, 100% protein. CarboFuel. Amino. Glutamin.
2000 #7: C-vitamin.
2200 #8: Casein Proteinpowder. ZMA. Omega
monday: chest, tri
tuesday: back(depth), bi, abs
wednesday: legs, core
thursday: shoulders, chest, abs
friday: back(width), arms
saturday: rest and work, cant workout this day...
sunday: legs, core
repeat.
this is what im gonna do while on cycle. pushing it hard for 10 weeks. then after im going on a 5splitt, doing only one workout for each muscle during a week.
damn, a lot of info...finally some questions.
my chest is lagging hard. always has been. ive got really dominant shoulders, they grow way bigger than anything else on my body, and i struggle to isolate them when im working on chest and tri. even a little on bi. anyone have some tips on how to grow my chest? it feels like there isnt any muscle to really build, so its hard to connect to the muscle. i do feel i can connect when i press my arms along my side, and squeeze all i got inwards. but no way i can push with my chest...
only delta exercise i use is militarypress.
if ive missed anything or made my self unclear, let me know. im from norway, so might not be the best translation uve ever read.
cant post pictures, have tattoos on my back and front, that probably more than half of norway has seen in the papers...once my boss found out, he freaked out, dont wanna risk him finding out im on roids, sry :P but take my word for it, they are REALLY lagging, and shoulders way too dominant...
thx guys!