Kick my ass!

[blackhole2]

Here we go.

My back is fucked up! – I have been out of commission this whole week but now I am feeling much better and my chiro gave me green light to go back to work.
My shoulder is fucked up! – Very little pain but sometimes I wake up during the night after playing volleyball.
My knees are fucked up! – Tendonitis in both knees; I have seen a physiotherapist and she gave me a protocol to treat them.

I am such a mess for various reasons, but the main problem is that I had adrenal issues and I stopped working out all together since November and I not just put 4lbs on but I feel strong like a chinchilla. That weakness generated my back problem and the fact that I am not working out as I should, made the other problems worse.

4 days at home made think about what I want and need.

I need to get healthy and pain free.

I want to loose the excess weight and get stronger.

I want and need to play better volleyball otherwise it is pointless to go there and just waste time/effort my league is farm from pro but I take it seriously as my only pastime.

I want/need to put muscle on because I work in the fitness industry and my biceps is my business card and because I am shallow and vain.

My plan is to loose weight, get healthy and be more muscular and strong.

Your comments and brutal honesty are appreciated.



Cycle 01
Goals: go back to gym and start rehab
Weight training 5X5 program 3X a week using machines to protect my back
Rehab exercises 6x a week
Cardio: low intensity 30min 6X a week
Fish oils -15g
Vitamin C - 2g
Humanofort - 3caps a day
Vitamin B complex - 2 teaspoons a day
Diet – whole foods, no sugars but fruit, 6 meals a day

Cycle 02
Goals: get stronger and pain free.

Weight training 5X5 program 4X a week using free weights in a push pull protocol and adding accessory movements (bis, tris, calves)
Rehab exercises 6x a week
Cardio: low intensity 30min 5X a week, 1 HITT session a week
Fish oils - 6g
Vitamin C - 2g
Humanofort - 3caps a day
Vitamin B complex – as my ND requests
Diet – whole foods, no sugars but fruit one piece a day, 6 meals a day, start starch control (only before/after work out and one cheat day a week)

Cycle 03
Goals: get stronger, leaner and pain free.
Weight training German Volume training program 4X a week
Rehab exercises 6x a week
Cardio: low intensity 30min 5X a week, 1 HITT session a week
Fish oils - 6g
Vitamin C - 2g
Humanofort - 3caps a day
Vitamin B complex – as my ND requests
Creatine – 10g a day
Diet – whole foods, no sugars, 6 meals a day, starch only before/after work out.

Cycle 04
Goals: get stronger, leaner, start training for next Volleyball season.
Weight training 4X a week 2X a day (no more than 45 min each session), session #1 low volume high intensity, session #2 high intensity low volume.
Prehab exercises 3x a week
Cardio: low intensity 45 min 5X a week, 2 HITT sessions a week
Fish oils – 6 g
Vitamin C – 2 €g
Humanofort – 4 caps a day
Vitamin B complex – as my ND requests
Creatine – 10g a day
Diet – whole foods, no sugars, 6 meals a day, starch only before/after work out.

Cycle 05
Goals: get stronger, leaner, train for next Volleyball season.
Weight training 4X a week 2X a day (no more than 45 min each session), session #1 high intensity low volume, session #2 low volume high intensity, start using Olympic lifts.
Prehab exercises 3x a week
Cardio: low intensity 30min 5X a week, 2 plyometric session a week
Fish oils - 6g
Vitamin C - 2g
Humanofort - 3caps a day
Vitamin B complex – as my ND requests
Creatine – 10g a day
Glucosamine and condroidin -?
Diet – whole foods, no sugars, 6 meals a day, starch only before/after work out.

Cycle 06
Goals: keep strenght, get even leaner, increase explosion
Weight training 4X a week full body, day #1+3 high intensity low volume, day #2+4 Olympic lifts and accessory movements (bis, tris,calves)
Prehab exercises 3x a week
Cardio: low intensity 30min 3X a week, 2 plyometric sessions a week
Fish oils - 6g
Vitamin C - 2g
Humanofort - 3caps a day
Vitamin B complex – as my ND requests
Creatine – 10g a day
Glucosamine and condroidin -?
Diet – V diet?

Pics and stats will be posted on Sunday as I can't move well yet and need assistance with that.


Thank you.

Jeronimo