KillerDanni’s BodyBlog

I lost muscle mass! Did a fat measuring today, I had 14,6 % fat, and a lot of my muscle mass was gone! I dont get it! I thought I was doing good :S:S HEELPP

Finally I have a new training program, started on it yesterday. It’s less exercises. About 3 - 4 exercises on each muscle groupe. So lets hope this will work better! Feels like I cant grow anything with just 3 - 4 exercises, but it’s said that you will :S So lets hope! But I dont have any protein… And that suckes… maybe I can buy some in some monthes…

Hej everybody! I’m starting to feel so frustrated when I don’t see any result from my training… I think my workout program (that I made by myself) must be too much or something is wrong with it… So now I was wondering if someone that is experienced with weight lifting could help me to fix a new workout program?

I took the time to write my program down, and I took the names of the exercises from this site: http://www.bodybuilding.com/fun/exercises.htm

So, my workout and my exercises:

Monday: Chest and 40 min cardio, usually walking or crosstrainer (If I have time for it):

-          Dumbbell flyes 10X3

-          Bench press 18, 15, 12, 18, 15

-          Push ups

-          Front raise and pullover 10X3

-          Butterfly machene 10X3

-          Press machene 10X3

-          Cable crossover 10X3

-          Front dumbbell raise 10X3

Tuesday: Back and abs:

Traps

-          Dumbbell shrug 10X3

-          Military press 10X3

-          Upright cable row 10X3

Lats

-          Seated Cable pulley rows 10X3

-          Straight-arm pulldown 10X3

-          Wide grip lat pulldown 10X3

-          Wide grip pulldowns behind the neck 10X3

-          Cable rear-delt rows 10X3

Middle back

-          Bent over barbell row 10X3

-          Incline bench pull 10X3

-          One-arm row 10X3

Lower back

-          Hyperextensions (Back Extensions) 10X3

-          Stiff leg barbell good morning 10X3

-          Stiff-legged barbell deadlift 10X3

-          Lower back on machine  10X3

Abs:

-          Sit ups 15X3

-          Leg raise 15X3

-          Situps on gymball 15X3

-          Standing crunshes 15X3

-          Twisting the hips on machine 10X3 on each side

Wednesday: Legs and 40 min cardio, usually walking or crosstrainer (If I have time for it):

-          Leg press 10X3

-          Seated Leg curl 10X3

-          Barbell Squat 10X3

-          Inner thigh on machine 10X3

-          Calf raise 10X3

-          Leg extensions 10X3

-          Thigh abductor 10X3

-          Kick back with cable 10X3

-          And some others I don’t know the name of

Thursday: Shoulders and abs

-          Barbell rear delt row 10X3

-          Dumbbell lying rear lateral raise 10X3

-          Robot with dumbbells 10X3

-          External rotation 10X3

-          Lying one-arm lateral raise 10X3

-          Machine shoulder press 10X3

-          Seated Military press with dumbbells 10X3

-          Power partials 10X3

-          Seated side lateral raise10X3

-          Back of the shoulders on machine 10X3

-          Front cable raise 10X3

-          And some more

Abs:

-          Plank 3X60 sec

-          Sit ups 20X4

-          Sit ups, elbow to the knee 10X3

Friday arms and abs:

Tricep

-          Tricep on machine 10X3

-          Bicep on machine 10X3

-          Bench dips 10X3

-          Lying tricep extension 10X3

-          Dumbbell one arm tricep extension 10X3

-          Cable one arm tricep extension 10X3

-          Cable rope overhead tricep extension 10X3

Bicep

-          Bicep on machine 10X3

-          Barbell curl 10X3

-          Cable hammer curls – rope attachment 10X3

-          Dumbbell curl 10X3

-          Overhead cable curl 10X3

Forearm

-          Palms-up dumbbell wrist curl over a bench 10X3

-          Wrist circles

-          And one more I don’t know the name of

Abs:

-          Sit ups 15X3

-          Leg raise 15X3

-          Situps on gymball 15X3

-          Standing crunshes 15X3

-          Twisting the hips on machine 10X3 on each side

THX!

I’m a vegetarian since I got born, and I really dont wanna eat any meat, but somebody told me that I need to eat meat to build muscles and that only protein was not enough? I don’t get why… Im eating vegetarian schnitzels and stuff, there is protein in that too… What else do I need? I really want muscles to appear soon!

Hello!

Yesterday I was at my cousins party, he turned 16. And for desert we got strawberry cake with cream and vanilla sauce, and also chocolate and candy and stuff. I ate 2 pieces of the cake and some chocolates. But after 10 min or so I started to feel SOOOO bad. Everything started to spinn and I got all nauseous and I got a BIG headache! It was horrible! I haven’t eaten chocolate for kinda 2 monthes now. When I got home I had to lie down for 5 hours before I could even sit up again, and today I feel the same. But a bit better… But still headache, nauseous and dizzy.

I was just wondering, was this a suggar shock? Did my body get a big shock from all the sweet things? Should I avoid sweet things?

I’ve been going to the gym for 16 weeks now. Still monday chest, tuesday back and abs, wednesday legs, thursday shoulders and abs, friday arms and abs. But I dont seem too get any result on my abs.. And not much on the back either. The arms and legs are middle.. Maybe some little progress. But I get fustrated when I dont see any change on my back or abs… Does anyone know some good exercise for abs? Would be really helpfull… Thx!

/ Daniela

Hello!

Still a twisted foot. Hurts a lot, can hardly walk… This monday I did a bodyfat test on a weight scale. I read on Internet before that the impulse that goes through your body on a scale to measure the fat, wont go through as fast if you have metal in your body (Like I have along my whole spine). And because of that it will show more fat than you actually have… So it shew 16% bodyfat on me. Mass 8 kg. So don’t know if it’s correct or not from what I read on Internet…

I had a dance performance this wednesday. But on the practising on the same day I landed wrong in a jump and fell and twisted my foot. And then after that I had 2 performances to do… And I could hardly do it and it hurted as hell! So I missed the gym this whole week… And I can still not walk. I think something in my foot might be broken. The foot in green, with many bruises, and there is a bump under the foot… Jippi…

Hey! Not so much news, still just going to the gym every day. Doing what I should do there (today it’s back), then going home. I will start 2 courses now too so I can maybe get into University after the summer. But if I cant now, maybe next year… It will be hard to read the courses because I have to read it by myself at home….Anyway, news is that I gained some more weight… It scares me A LOT!!!!!!!!!!! I don’t wanna get fat!!!! =(

I’ve been eating like a pig today! And now my belly hurts so much and I still feel hungry :S I dont know how! I ate SOOO much food and sweet things! And I will tomorrow too!