STAY/GET BACK IN SHAPE VOL 3.0 -- A New Niketalk = A New Thread

[206to813]

My guy awwsome

 

[Belgium]

Been a year or 2 since I last went to the gym due to chronic disease resulting in disability as some of you may know.

The specialists still don't have a diagnosis but they've started a hormone treatment to see if my body responds to it and I get the feeling that my muscles can handle a bit more activity now. Due to my very limited mobility my muscle mass has shrunk significantly and my lower back has been hurting during household activities like cleaning etc. I wasn't really able to do much physical activity before because my muscles cramped up immediately even in small tasks such as showering, making my bed, cleaning, ... and activity significantly aggravated the chronic pain in my lower legs. Hence why I got my statute of disability from the social security agency last December. My treatment consists of carnitine supplementing to boost a transient carnitine deficiency, Pregnyl to boost my testosterone values (tested several times ranging from barely over 200 to low 100s) and Hydrocortison to boost my cortisol, which was also tested several times at roughly 15-20% of a normal value. The specialists ruled out diet having any effect as I've maintained a healthy diet since I used to work out several times a week for a few years before I became chronically ill.

To get to the point; I feel some definite improvement in both the activity my muscles (aside from my legs) can handle, small improvements in the chronic pain in my legs and the aggravation of symptoms after physical activity. While my legs still hurt 24/7, it's a little more bearable now. I want to make use my improved condition to start slowly building up some strength and muscle mass again. 

I have a set of dumbbells with weights up to 15kg each at home, a fitness ball and plenty of space. As mentioned before it's been a very long time since I've worked out and I'm struggling to think of a good routine to follow at home. The gym is not an option because the closest one is ~8 miles away and €150/3 months. Since I can't handle a lot of activity at once it would be rather pointless to pay that much when I have to take long breaks between exercises.

What are the best exercises y'all would recommend for a home workout routine that I can perform with the equipment listed above?

Primarily upper body as I've found leg activity is still a big struggle and it doesn't exactly help that I get both soreness and aggravated chronic pain the next day. I'm already on the maximum dosage of my opiate painkillers and the resulting aggravated pain from strenuous leg activity is just a little too much for me to consistently deal with.

 

[calibeebee]

Not to be a jerk but I seriously recommend getting all your advice from your doctors and physical therapists. With your health concerns, medicine complications etc, I wouldn't even mess around with any opinions from anyone other than a licensed physician. Just my two cents

 

[awwsome]

Not to be a jerk but I seriously recommend getting all your advice from your doctors and physical therapists. With your health concerns, medicine complications etc, I wouldn't even mess around with any opinions from anyone other than a licensed physician. Just my two cents

Yup.

Don't take any chances with strangers on the Internet, that level of severity requires professional help.

Talk to a doctor about what's healthy for you to do then go from there.

 

[Rumble Gang]

Been a year or 2 since I last went to the gym due to chronic disease resulting in disability as some of you may know.
The specialists still don't have a diagnosis but they've started a hormone treatment to see if my body responds to it and I get the feeling that my muscles can handle a bit more activity now. Due to my very limited mobility my muscle mass has shrunk significantly and my lower back has been hurting during household activities like cleaning etc. I wasn't really able to do much physical activity before because my muscles cramped up immediately even in small tasks such as showering, making my bed, cleaning, ... and activity significantly aggravated the chronic pain in my lower legs. Hence why I got my statute of disability from the social security agency last December. My treatment consists of carnitine supplementing to boost a transient carnitine deficiency, Pregnyl to boost my testosterone values (tested several times ranging from barely over 200 to low 100s) and Hydrocortison to boost my cortisol, which was also tested several times at roughly 15-20% of a normal value. The specialists ruled out diet having any effect as I've maintained a healthy diet since I used to work out several times a week for a few years before I became chronically ill.

To get to the point; I feel some definite improvement in both the activity my muscles (aside from my legs) can handle, small improvements in the chronic pain in my legs and the aggravation of symptoms after physical activity. While my legs still hurt 24/7, it's a little more bearable now. I want to make use my improved condition to start slowly building up some strength and muscle mass again. 
I have a set of dumbbells with weights up to 15kg each at home, a fitness ball and plenty of space. As mentioned before it's been a very long time since I've worked out and I'm struggling to think of a good routine to follow at home. The gym is not an option because the closest one is ~8 miles away and €150/3 months. Since I can't handle a lot of activity at once it would be rather pointless to pay that much when I have to take long breaks between exercises.

What are the best exercises y'all would recommend for a home workout routine that I can perform with the equipment listed above?
Primarily upper body as I've found leg activity is still a big struggle and it doesn't exactly help that I get both soreness and aggravated chronic pain the next day. I'm already on the maximum dosage of my opiate painkillers and the resulting aggravated pain from strenuous leg activity is just a little too much for me to consistently deal with.

Not to be a jerk but I seriously recommend getting all your advice from your doctors and physical therapists. With your health concerns, medicine complications etc, I wouldn't even mess around with any opinions from anyone other than a licensed physician. Just my two cents

 

[206to813]

Today at the gym as I was leaving I seen a dude doing Zercher squats . First time I ever seen that after y'all were talking about it. I tried a zercher cycle at my home gym, I wasn't wearing a shirt so I just did a few reps to try it out... that **** is tough.

 

[ngloading]

I want to get shredded all around as fast as possible-especially a six-pack.I don't care how intense my workouts have to be.Can you guys rate my routine please?

Day 1: Back & Triceps
ONE ARM DB DEADSTOP ROW 4 sets/10 reps
LAT PULLDOWN 5 sets/12reps
HIGH CABLE ROPE ROW 4 sets/20reps
DUMBBELL SHRUG 4 sets/10 reps
ROPE PUSHDOWN 4 sets/20reps
BENCH DIP 100 reps
60 calf raises standing
60 calf raises on leg press
abs after workout
100 sit ups
100 leg raises
125 crunches
150 torso rotations
planks and ab wheels if time left

Day 3:Chest & Biceps/Legs
BENCH PRESS 4 sets/12reps
INCLINE DUMBBELL PRESS 4 sets/12reps
CABLE CROSSOVER FLYE 4 sets/20reps
Bicep Curl on pulldown bar with cable machine 5 sets/12reps
BEHIND THE BACK CABLE CURL 4 sets/15reps
BENCH DIP 100 reps
60 calf raises standing
60 calf raises on leg press
abs after workout
100 sit ups
100 leg raises
125 crunches
150 torso rotations
planks and ab wheels if time left
leg curls 5 sets/12 reps
leg extensions 5 sets/12reps
leg press 5 sets/12reps
single leg press 5 sets/12 reps
behind the back barbell squat 4 sets/12 reps

Day 5: Legs & Shoulders
SCRAPE THE RACK PRESS 4 sets/10reps
BENTOVER LATERAL RAISE 4 sets/20reps
RENEGADE ROW 4 sets/10 reps
60 calf raises standing
60 calf raises on leg press
abs after workout
100 sit ups
100 leg raises
125 crunches
150 torso rotations
planks and ab wheels if time left
leg curls 5 sets/12 reps
leg extensions 5 sets/12reps
leg press 5 sets/12reps
single leg press 5 sets/12 reps
behind the back barbell squat 4 sets/12 reps

Day 7: Shoulders/Circuit
Push Ups 5 sets/as many as I can
INVERTED ROW 6 sets/as many as I can
LATERAL RAISE 6 sets/10reps
Shrugs 4 sets/20reps
Dumbbell Overhead Press 4 sets/12reps
Face Pull 5 sets/12reps
60 calf raises standing
60 calf raises on leg press
abs after workout
100 sit ups
100 leg raises
125 crunches
150 torso rotations
planks and ab wheels if time left
leg curls 5 sets/12 reps
leg extensions 5 sets/12reps
leg press 5 sets/12reps
single leg press 5 sets/12 reps
behind the back barbell squat 4 sets/12 reps


Cardio and same ab workout on rest day.Not as many ab exercises on rest days just planks and ab wheel?

 

[suavamente]

POA by Future 

new PR song 

 

[awwsome]

^^^

I mean honestly, it doesn't matter what your workout is if getting shredded is your goal.

Just keep doing what you've been doing, cut carbs down to about 50g per day with one 400g+ day every weeks and eat at a caloric deficit of 1000 every day except the carb day.

Wait 10-12 weeks.


Profit.

 

[awwsome]

POA by Future 

new PR song 

You already know, been playing that in the gym nonstop since it dropped.

Powered me through the DL sets.

 

[adobecs4]

50g of carbs? :x Man, and I thought staying under 140 was tough.

 

[jamesandstl]

Went to the gym today and for the first time in a couple months, my back pain is pretty much gone. I did some 5x5 on chest day and I feel very good. Before, just doing flat bench would've put me in some pain. I feel really really good right now.

I think I might be ready to get back in to the swing of things....

 

[aNYone]

^^^

I mean honestly, it doesn't matter what your workout is if getting shredded is your goal.

Just keep doing what you've been doing, cut carbs down to about 50g per day with one 400g+ day and eat at a caloric deficit of 1000 every day except the carb day.

Wait 10-12 weeks.


Profit.

He can eat more that's 50 carbs b

 

[Belgium]

Not to be a jerk but I seriously recommend getting all your advice from your doctors and physical therapists. With your health concerns, medicine complications etc, I wouldn't even mess around with any opinions from anyone other than a licensed physician. Just my two cents

I forgot to mention this but the recommendation to start up a workout routine came from my general physician and I consulted with two of the specialists working on my case. I had asked them about the lower back pain and they said it's the result of significant loss of muscle mass and strength of the back muscles. I've had some slight scoliosis for many years but trained my back well and never really had any problems with it.

They said it's safe to perform all forms of exercise with my home equipment and that a combination of bodyweight and dumbbell exercises would be best. My limitations are the amount of activity my muscles can handle before cramping up and the amount of aggravated chronic pain in my legs I can handle as a result of the increased physical activity. I've been trying out various bodyweight and dumbbell exercises for the upper body muscles throughout the past week and it has been going pretty well. I'm just not sure which would be most effective in maximizing both growth and strength.

It's been a while since I've had physiotherapy for obvious reasons but I suppose I can always get an appointment if necessary. 

 

[awwsome]

He can eat more that's 50 carbs b

Carb cycling is the wave and you really don't need to eat carbs while cutting,

Sure you could play with the macros and have more but just smashing out on eggs/bacon/steak while getting lean > *

 

[mplsdunk]

Just change your diet and run clen.

 

[ngloading]

Just change your diet and run clen.

He can eat more that's 50 carbs b

I forgot to mention that my diet is spotless already protein wise too.
Running won't really do anything apart from burning fat though?
I am already skinny too.. I can see my ribs and everything.Just have some stubborn fat on my stomach.
Is my routine fine to build muscle all over as fast as possible? Like I said,I don't care how intense it has to be.

 

[jamesandstl]

^^^

I mean honestly, it doesn't matter what your workout is if getting shredded is your goal.

Just keep doing what you've been doing, cut carbs down to about 50g per day with one 400g+ day every weeks and eat at a caloric deficit of 1000 every day except the carb day.

Wait 10-12 weeks.


Profit.

Under 50 grams, and 1000 cal deficit? That's crazy....I've been trying to get tighter and with the myfitness pal and if I stayed to a 1,000 cal deficit is would eb eating almost nothing....

50g of carbs? :x Man, and I thought staying under 140 was tough.

If you really try it isn't too awful. I drink coffee, so whatever carbs is in the creamer I don't want to give up lol. Beyond that, like beef, bacon, eggs and its all good. I do notice that I feel like my cravings for veggies go up......*shrugs* maybe it's just me.

 

[mplsdunk]

No don't actually run. I meant clenbuterol.

 

[awwsome]

Y'all gotta get up on your Keto game if you think 50g carbs is that bad.

You can still eat like a savage with no carbs.

 

[jon4rd]

POA by Future 

new PR song 

I predict many soundviews to that whole album in the near future

 

[ngloading]

No don't actually run. I meant clenbuterol.

[emoji]128514[/emoji][emoji]128514[/emoji][emoji]128514[/emoji]
I do agree with running,but that's cardio work.I was referring to someone critiqueing my routine for building muscle all over

 

[aNYone]

Carb cycling is the wave and you really don't need to eat carbs while cutting,

Sure you could play with the macros and have more but just smashing out on eggs/bacon/steak while getting lean > *

I lost 60 pounds doing it so I know it's legit.

But there were days I felt dead. I'd be so flat it looked like I didn't lift.

This time around I'm rocking with a bit more carbs

 

[the natural mystic]

Back/Shoulder VOLUME day.

Y'all had me super inspired in the gym with all the PR talk in here.

My body is still recovering from all the 1rm DL attempts so I'm tryna hammer as much volume as I can.

DL

135x5
225x5
315x5
405x5
465x2
495x5
405x11
405x7

DB shoulder press

65x6
80x8
90x12
90x8
80x10
80x8

BB rows

135x10
225x10x3
135x12

Military Press

235x8x3
185x8x2

Reverse Grip Lat Pulldown (shouts to @ahat20)

220x10
200x12x3

Weighted Dips

45x10x3

Hammer Strength Back Row

3 plates per side x10x3

Finished with a circuit of lateral raises, front raises, curls, triceps and dips.

Felt great when I was finally done.

Whole workout took about 2 hours and 30 minutes.

Going to smash a lot of food to recover, Happy Sunday fellas.

:x monstrous

 

[ahat]

Back/Shoulder VOLUME day.

Y'all had me super inspired in the gym with all the PR talk in here.

My body is still recovering from all the 1rm DL attempts so I'm tryna hammer as much volume as I can.

DL

135x5
225x5
315x5
405x5
465x2
495x5
405x11
405x7

DB shoulder press

65x6
80x8
90x12
90x8
80x10
80x8

BB rows

135x10
225x10x3
135x12

Military Press

235x8x3
185x8x2

Reverse Grip Lat Pulldown (shouts to @ahat20)

220x10
200x12x3

Weighted Dips

45x10x3

Hammer Strength Back Row

3 plates per side x10x3

Finished with a circuit of lateral raises, front raises, curls, triceps and dips.

Felt great when I was finally done.

Whole workout took about 2 hours and 30 minutes.

Going to smash a lot of food to recover, Happy Sunday fellas.

I see u fam!