Eclipse73
MuscleHead
- Nov 13, 2014
- 1,080
- 359
Hey guys !!!!!
My forum beste friends Greg and Iron inspired me,and I try start with my own log
The first I want write somethink about me-story of my life
I'm 41-I come from Poland ,but I live in The Netherlands-yes life is so strange!!!
Guys as first I want to you apologize for mistakes/errors-English isn't my native language,so sometimes you can laugh ,if I write something wrong ,but laughter is good for health
When I 18 years was I started train in the gym-I did it to 25 years(about 7 years,without pause),later Imust stoped ,because my financial situation was relly bad-hard times in Poland-no work,so I had to think more about my family than a hobby.
I had 11 years pause,I lost everything what I built earlier-I mean muscle
6 years ago I came to The Netherlands look for a new,good job
First 1,5 year was difficult,but later was better
I found the work in the building sektor-carpenter,bricklayer,electrician,fitter scaffolding,cleaner of building places-I did everythink-I had do this
I go to the gym -4,5 years ago
2,5 years I train hard ,because I want to built the muscle
Because my work was heavy I receive few injurys- two knees -in left sitting splinter of bone,in right ligament is little damaged
Later came problem with tennis elbow 3 times,left arm and immediately after this herniated disc-I receive only 9 days free and I must go back to work,that was relly abuse-other people(the Dutch by this herniated disc have ussually 6-7 weeks free,but not polish man)
2 month later I must transport 140pcs plywood plates from the ground floor to the first floor-I was alone ,on the top 2 Duchman of course---somethink popped in the left shoulder and later 2,5 years constant pain-for now
I was in August 2014 in Polen -only 10days,so I can”t to much do,but I have diagnosis
In shoulder is about 2 mm water,tendon of long head of the biceps inflammation(two places in shoulder and in elbow),degeneration of shoulder joint,supraspinatus muscle ruptured
Doctor said that YOU MUST DEFINITELY STOPT WHIT GYM!!!
But who listens to doctors-??:Middle-finger-emoti
I train still,but a lot of exercises I can't do-pain
I try go with this log
Please don't expect too much!!!
I can't use heavy weights!!!Usually I do about 8-15reps ,sometimes much more-especially for my biceps,I can't uplift to much with my left hand
I use various training methods,I try keep small rest pause for more intensity but not always
I like GVT ,dropset,MYO reps,super-sets,FST-7,preliminary muscle fatigue and of course traditional programs
Diet
I use carb cykling-I think this work the best for me
I'm 100% endomorph-but really 100% ,I have to be very careful what I eat
CC diet I have some modified for me
I have 2 high carbs days and 5 low cars days,sometime in the place of low-carbs I put medium-carbs,but not to often
I try for you write weigths with lbs-I need to convert kg to lbs,it's not difficult but it cost extra time
Under is my menu,sorry but with polish language,I don't go to translate this-too much work for me -I eat mainly-chicken breast-2/3 x ed,oatmeal as pancake with protein powder,crispbread,vegetables in every meal,tortilla.
Nutrition
High-300g WW(carbs)
Mid-245g WW
Low-170g WW
Important is that you can see the meals time,how much carbs per day and per meal—
WW=carbs,
B=protein,
T=fat
Here are two options with carbs volume.I use right column
Carbs are in 4 meals,the rest only protein and vegetables
przed treningiem=before training
szejk po treningu=coctail after training
60-90min pózniej -meal 60-90 min later
Weight =207 lbs
Height = 5.9 foot
BF % =I don't know exactly-18.5% if I measure with special apparatus-OMRON -micro electrical current or 14% with calipper
Training
5 x week-Tue,Wed,Thu,Sat,Sun
Mon and Fri-free
Cardio 40-45 min-7 x week ,morning on an empty stomach
Tuesday – Back+Chest
Wednesday – Shoulders
Thursday – Legs
Saturday – Biceps+Triceps
Sunday – Chest +Back
Supplementation
BCAA,EAA,Leucine,Maltodextrine Pure,Whey Protein Hydrolysate,Vitamins,
Minerals,Omega-3,Hyaluronan (caps)
So guys one more time very very sorry for grammatical and languages errors!!!!
I begin to......
My forum beste friends Greg and Iron inspired me,and I try start with my own log
The first I want write somethink about me-story of my life
I'm 41-I come from Poland ,but I live in The Netherlands-yes life is so strange!!!
Guys as first I want to you apologize for mistakes/errors-English isn't my native language,so sometimes you can laugh ,if I write something wrong ,but laughter is good for health
When I 18 years was I started train in the gym-I did it to 25 years(about 7 years,without pause),later Imust stoped ,because my financial situation was relly bad-hard times in Poland-no work,so I had to think more about my family than a hobby.
I had 11 years pause,I lost everything what I built earlier-I mean muscle
6 years ago I came to The Netherlands look for a new,good job
First 1,5 year was difficult,but later was better
I found the work in the building sektor-carpenter,bricklayer,electrician,fitter scaffolding,cleaner of building places-I did everythink-I had do this
I go to the gym -4,5 years ago
2,5 years I train hard ,because I want to built the muscle
Because my work was heavy I receive few injurys- two knees -in left sitting splinter of bone,in right ligament is little damaged
Later came problem with tennis elbow 3 times,left arm and immediately after this herniated disc-I receive only 9 days free and I must go back to work,that was relly abuse-other people(the Dutch by this herniated disc have ussually 6-7 weeks free,but not polish man)
2 month later I must transport 140pcs plywood plates from the ground floor to the first floor-I was alone ,on the top 2 Duchman of course---somethink popped in the left shoulder and later 2,5 years constant pain-for now
I was in August 2014 in Polen -only 10days,so I can”t to much do,but I have diagnosis
In shoulder is about 2 mm water,tendon of long head of the biceps inflammation(two places in shoulder and in elbow),degeneration of shoulder joint,supraspinatus muscle ruptured
Doctor said that YOU MUST DEFINITELY STOPT WHIT GYM!!!
But who listens to doctors-??:Middle-finger-emoti
I train still,but a lot of exercises I can't do-pain
I try go with this log
Please don't expect too much!!!
I can't use heavy weights!!!Usually I do about 8-15reps ,sometimes much more-especially for my biceps,I can't uplift to much with my left hand
I use various training methods,I try keep small rest pause for more intensity but not always
I like GVT ,dropset,MYO reps,super-sets,FST-7,preliminary muscle fatigue and of course traditional programs
Diet
I use carb cykling-I think this work the best for me
I'm 100% endomorph-but really 100% ,I have to be very careful what I eat
CC diet I have some modified for me
I have 2 high carbs days and 5 low cars days,sometime in the place of low-carbs I put medium-carbs,but not to often
I try for you write weigths with lbs-I need to convert kg to lbs,it's not difficult but it cost extra time
Under is my menu,sorry but with polish language,I don't go to translate this-too much work for me -I eat mainly-chicken breast-2/3 x ed,oatmeal as pancake with protein powder,crispbread,vegetables in every meal,tortilla.
Nutrition
High-300g WW(carbs)
Mid-245g WW
Low-170g WW
Important is that you can see the meals time,how much carbs per day and per meal—
WW=carbs,
B=protein,
T=fat
Here are two options with carbs volume.I use right column
Carbs are in 4 meals,the rest only protein and vegetables
przed treningiem=before training
szejk po treningu=coctail after training
60-90min pózniej -meal 60-90 min later
Weight =207 lbs
Height = 5.9 foot
BF % =I don't know exactly-18.5% if I measure with special apparatus-OMRON -micro electrical current or 14% with calipper
Training
5 x week-Tue,Wed,Thu,Sat,Sun
Mon and Fri-free
Cardio 40-45 min-7 x week ,morning on an empty stomach
Tuesday – Back+Chest
Wednesday – Shoulders
Thursday – Legs
Saturday – Biceps+Triceps
Sunday – Chest +Back
Supplementation
BCAA,EAA,Leucine,Maltodextrine Pure,Whey Protein Hydrolysate,Vitamins,
Minerals,Omega-3,Hyaluronan (caps)
So guys one more time very very sorry for grammatical and languages errors!!!!
I begin to......