I decided to make my own log for motivation, which has been my biggest problem when it comes to training lately. I have been injured in my right shoulder since 2007, which means any kind of presses and even most pulls are out of the question (if it doesn't heal within a year, I'm going on steroids). I'm training at home, and the only material I have is a barbell with plates that go up to 140 kg.

I could deadlift, but I'm not sure about my form since I have nobody to spot me, which makes me completely lose my focus during deadlifting. So I can't deadlift heavy weights, so I'll be doing about 80 kg high reps. Can't squat because there's no squat rack (which is my biggest source of frustration after the injury - at least I would've been able to squat and do goodmornings then).

What I can still do though, is running. So that's what I'll be doing. I'll run 30-40m laps (I suck at guessing distances so it could be 50m as well) along the road next to my house, one fast lap in one direction followed with me running backwards as fast as possible.

I'll be starting with 20 laps every other night, with some deadlift sets and ab work in between. I don't really have any short term goals, I just want to maintain and improve my abilities that I still have left.

Real training starts tomorrow night because I'm really tired after working all day, but maybe I'll run a few laps tonight. I'll keep the updates in my log.

my current stats:
19 years old
weight: 85 kg (187 lbs)
bf: about 14-15%
max deadlift: 130 kg (286 lbs)

Nice to see another another log on here. I hope your shoulder heals up soon so you can get back into some heavy lifting but keep up the good work dude. You going to have a diet log too?

That. There's nothing else that's going to be able to heal muscle injuries as effectively as anabolic steroids.

And no I'm not going to have a diet log. I hardly eat any junkfood and I my weight and bf% has been stable for more than a year, so exercise should do the trick.

Do hack squats

Can't do that, shoulder injury

update - training #1

Couldn't meet my goal of 20 rounds, I'm beat after doing 15. Having to decelerate every time and switching to running backwards and switching to running forwards again drains the strength in my legs faster than a set of heavy squats. so 20 rounds will be the PR goal to break.

update from yesterday - training #2

went pretty bad. Low energy, low motivation. I tried some deadlifts but after 7 reps I just lost complete focus due to lack of confidence in my technique.

I still finished the 15 rounds though. I'd be incredibly disappointed if I wouldn't at least be able to match the previous training.