knackbobbes’s BodyBlog

Guude,

ok, fellows here comes another tuesday in my life. Got up at 7.20, fast face wash and brushed the teeth because Kalle was already barking for his walk. Left at about 7.45 and walked for a short hour. Back home, dressed up for gym. Hitting the gym at 9.10, done my abs-program, then 20 min on the treadmill for a speed unit (10 min at 9.5 km/h, 5 min at 11, 4 at 12 and the last at max. speed of 16 km/h).Afterwards shower and dressing for work. Luckily at about 12 the gym was empty so i could get through my chest- program. Worked out real well. Home for lunch. Short rest. Cleaning up my home (especially "vacuum-clean"? -i think i know about the next german lesson!). Shop some food for my and Kalle. Cooking some turkey breast and prepare some salad. Now i´m going to work again till 10 pm.

Take care

Guude,

ok guys, a short wrap up of monday. From 07.30 - 09.00 am walk with Kalle, from 10.00 - 11.20 am workout (back and shoulders, no chest - hopefully tomorrow), home for lunch,  shower , from 2 till 8 pm workin (boring), cancelled the handball-practice because of my stupid dog (he´s killin our nerves right now) and now dinner and tv.

More tomorrow

Take care

Guude,

So it´s sunday evening and the weekend is nearly over. Like every sunday I went up early to walk with Kalle before training and working. we left at 6.30 and walked for about a hour. Then I feeded him and gone to the gym. Workout went real nice. Killed my biceps and my traps. No time left for triceps before getting ready for work. So shower and protein shake and start workin. I needed nearly the hole 4 hours to reassemble and clean up our new 45° Leg Press. Can´t wait to kill my legs with this nice new piece of our free weight area. At 1 pm I went home for lunch and since then only internet surfin (checkin steelers news from training camp), relaxing and watching some tv (dharma & greg). Weather is ugly again, rainin since hours no stop to see. Ok, some words about my trip yesterday. It was so horrible, every possible thing went wrong. Normally I would needed about 4 1/2 hours for one way and it lastet to about 7 1/2 and 5 1/2 home so i was nearly 14 hours on the road (with loading). There where several road works on the autobahn, some traffic jams because of the summer vacations started in Bayern and elsewhere, then my windscreen wiper broke down and I can´t fix it alone, so i needed to call the adac. Not enough with that, my car (1994 Dodge Ram 2500 Cummins - Diesel) started to be on the blink when drivin over 100 km/h and finally my gps broke down 10 km before gettin to the gym where i wanted to buy the new stuff. Can´t believe it? Me to, but all the truth! When I finally got there, we loaded the parts on my car and i hurried to get away from there. The gym, from where the stuff is, was such a dirty hole, no wonder they needed to close it! So way home was nearly boring, only two times i went to fast and the car got shaking as hell (seems like the dampers or the steering dampers are gone) and at about 8.15 pm i came to our gym and together with some buddies we took the machines in their new home. At 9 pm i was finally at home and get some food intake. So a trip of a lifetime. Something to tell my grandchildren, hmm. Tomorrow the handball offseason is over and the preperation for the new season starts, so i´m gonna have about four to 6 practices everyweek for the next six weeks (if time allows). So free time will be more limited! Last season for sure, one more time and never again.

Take care

Guude,

ok, today only a short input. I´m right back from my trip. Only this: It was a horrible ride - lastet nearly 14 hours. Details maybe come tomorrow. But now the stuff is in the gym, food and supplements are in, so work is done for today.

Take care

Guude,

So friday almost over (goin to bed in the next hour) and the day was packed with a lot stuff. Left home at 06.00 am and went to the gym for my workout. Started with my back routine, followed by shoulders and chest. So after hitting my muscles hard, I took a shower and started to work. Supplement input and a protein shake. Home at about 12 for lunch. Short rest, then i needed to buy an adhesive strip for my rearview mirror, because it was fallen of. So i was lucky to get one, because i´m going to drive about 900 km tomorrow on the german autobahn (no speed limit!!!) to buy some new stuff for our gym. It´s goin to be a 45° Leg press for free weights and a scott curl bench. Can´t wait to work out my legs on this nice machine.

Ok, at 5 pm I had to work for another hour. Back home for dinner, walk with Kalle. At 8 we had a meeting with our "autonomes fuerth" group for 1 1/2 hours. Than home watching some cfl and eatin ice cream (i now it´s not good for achieving my bodyfat-goal, but i can´t say no - hate myself for that, it´s my obsession). So now checkin a little bb.com and then - sleep.

Take care

Guude,

so now the normal daily update about the life of Harald Martin Becker. Woked up at about 6.00 am because my dog thought, I must lick my arm for about a half hour. Stoud up around 7.15, get ready for the daily morning alk with Kalle. This time it lasted 1 1/2 hours, there were 3 other dogs, so he had a lot fun playin and runnin around and gettin dirty. So back home i needed to shower him before feedin. When Kalle was adequately supplied, I got myself ready for hittin the gym. Walked 10 min to get there, 45 min Cardio on the Treadmill, portein shake, abs - routine, walk home. After a short rest, checkin emails and bb.com, I took a shower and went with my parents for our weekly thursday-lunch to the italian restaurant. As always took as starter a salad and then the turkey-"schnitzel" with Bolognese sauce and peas. Back home, I cleaned up my apartment a little, got some work done before i left for the baths. Dinner at about 6.30 pm (Baked Feta Cheese with mixed salad) then the evening walk with the dog (lasted about 45 min). Playin around a little. Now gettin ready for tv and some ice cream.

Take care

Guude,

So i´m a little late for the daily input about me, hmm! So we´ll gonna try to get two in today and everything is back in schedule.

Ok, Wednesday, as i noticed, is from now on Biceps, Triceps and Traps. Workout went pretty well. Had a nice pumped feeling afterwards. So because of the longer rest periods between muscle treatment, I increased the performed sets for each muscle group.

Traps: 4 Sets Barbell Shrugs (8 - 12 Reps) / 2 Sets Dumbbell Shrugs (15 - 20 Reps)

Biceps: Overall I performed 15 Sets, while the first 6 where Supersets and the last was a "definition" set with 50 Reps, the others 8 - 12 Reps

Triceps: 10 Sets (3 Supersets, 1 "defintion" 50 Reps - others 8 - 12)

OK, now the next German Lesson is on: Nutrition (Ernährung), Food (Essen)

Some vocabulary:

nutrition facts = Nährwertangaben
Supplements = Ergänzungsmittel
body weight = Körpergewicht
body fat = Körperfettanteil
carbs = Kohlenhydrate
fat = Fett
protein = Eiweiß
egg = Ei
salad = Salat
tuna = Thunfisch
turkey = Pute
chicken = Hühnchen
diet = Diät
healthy food = gesundes Essen
pan = Pfanne
fish = Fisch
beef = Rind
pork = Schwein
meat = Fleisch
vegetables = Gemüse
Ok, 20 for today seems enough! Till later, talkin about Thurday

Guude,

This week I decided to change my workout program a little.

Before:
Mo, We, Fr.: Chest, Back, Shoulders
Tue, Thu, Sun: Biceps, Triceps, Traps
Sat: Legs
Tue, Thu, Sat: Abs
Now:
Mo, Fr: Chest, Back, Shoulders
We, Su: Biceps, Triceps, Traps
Tue, Thu: Cardio
Sat: Legs
Tue, Thu, Sat: Abs

So there are a few reasons why I changed my routine that way. First I trained nearly a year and I needed a little change. Second: at the previous plan I trained with many reps and low weight and now I want to put up some mass in the next few weeks, so I decreased the reps to 8-12 and increased the weights. So in my opinion, the muscles need a little more rest between treatment. Third, I wanted to get some time free for more cardio units. So we´ll gonna see, if this pays out.

So today everything worked out fine. 1 1/2 hours walk with Kalle, Abs, working, lunch, 30 Minutes Cardio on the treadmile, Dinner, 45 Min. walk with Kalle, Couch, Bed (to come)

Tomorrow I´m gonna get the next german lesson in. Theme: Nutrition, Food
Take care

Guude,

ok, its 11.30 pm in germany - reday for bed (kalle already sleeps like a baby). So only two little things:

1) Chest workout went well: 4 Sets Incline Dumbbell (2 Press, 2 Flyin), 4 Sets Decline Dumbbell (2 Press, 2 Flyin), 4 Sets Barbell Bench Press with reps between 8 - 12 each set. Finished with one Set at the Butterfly Machine (40 Reps) and one Set at the Seated Bench Press Machine (50 Reps).

2) THE SEASON OFFICIALLY IS ON!!! STEELERS OPENED TRAINING CAMP TODAY. All Draft Picks are signed in timeand Troy got his extension. So road to Superbowl XLII is started. GO STEELERS! CU in ARIZONA.

Guude,

ok, the cardio unit yesterday didn´t happen (no wonder, hm!), so the fight is still on to kill some calories. Day started early like nearly every morning the last few weeks. These time 6.15 am, shower, brushing teeth and take Kalle along to the gym to open up the doors and show him a client. She wanted to see him till months. Back home a walk with Kalle for more than one hour. He killed my nerves at the way home (seems he is in the puberty, hate him sometimes - love him most of the time!). Ok, after feeding him, i left for hitting the gym for a nice back and shoulder workout. "Easy Stuff" in Bob´s words. Did some more sets as usual for the back and felt the pump nicely. Shoulders as normal. Now i´m at home waiting for lunch. Later on i have to work for six hours. Try to train my chest later on. So i will report tonight, how it went. Keep pushing