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- 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 .
Bloodwork overall fine.
ferritin is low.
Inflamtionindex down to 5 (normal). was 30 and more.
down to 20 mg cortison.
- Bent over laterals 3x15x12,5 (no bneching or pushups becasue of shoulderpain) - 3x20 Vsit ups
- Frontsquats 3x8x70 - Curls 2x10x40/8x40
- Lunges
BW: 89 kg . mostly fat (first time in my life, that i would call myself a bit fatty ) but also lots of lowerbody mass and a littel bit of upperbody muscelmass (i mean, how much muscel can you gain in 4 weeks ). 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]
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?
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 !"
- 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.
30/05/05 
.
. mostly fat (first time in my life, that i would call myself a bit fatty 
) but also lots of lowerbody mass and a littel bit of upperbody muscelmass (i mean, how much muscel can you gain in 4 weeks 
). 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.
