knackbobbes’s BodyBlog

Guude,

thursday is my offday at work and one of my cardio days. So after my morning walk with Kalle i went to the gym to burn those damn calories and run some kilometers for my steelers. I jointed  a nike+ competition, where you can run for your favorite team through preseason. And the steelers are second place behind this so called "america´s team" cowgirls. So i had to give my best effort to help my steelers. At the end there where 90 min on the treadmill in the books, runned for 13.92 km, burned 1146 cal. But it didn´t help that much, the steelers where still 190 km behind and the competition ends tomorrow.

After that cardio session home for shower and gettin ready for lunch at the italian restaurant. Eated my well deserved "turkey bolognese schnitzel" with peas and salad and some "pizzabread".

A little sleep from 2.30 - 4 pm, before i went shopping for some healthy food, water and some stuff for the upcoming vacations (sunlotion!!!). So i bought almonds, oatmeal, sesame, walnuts to install a breakfast and follow a little the cut diet. At 5.45 i went for a short walk with Kalle, only to let him handle his businesses. We recognized, that he eats much better, when got this stuff done before. So feeded him at about 6.15, cooked my own dinner and eaten turkey with salad. Went for the long evening dogwalk from 6.50 till 7.45, a little computer work before gotten a free cardio/strength unit. My father is doing a new boundary on one side of the garden and got some new stones to finish it up. So i carried 29 single stones up a little hill. Ready at about 9 and up in front of the tv, while eaten some ice cream with raspberries. Gone to bed at 11pm

Take care

Guude,

so wednesday is in the books. Started at 6.30 with a traps workout (4 Sets Barbell shrugs, 2 Sets db shrugs). Working from 7 till 12 in the gym and got my biceps routine done (3 Sets barbell curls, 3 Sets seated db curls going from pronation up tu supination, 2 Sets cross body hammer curls, 2 sets spider curls and two sets biceps pull ups). Home for lunch (fish, a little rice, salad, and vegetables). Resting till about 4, then gettin my stuff together for our handball game later on. Before the game another visit in the gym to get my triceps workout done (3 Sets dips 21/16/14, 3 Sets incline skull crushers/triceps extension ez, 3 Sets close grip bench press, 3 Sets triceps push down cable attachment, 2 Sets triceps push down wide grip, 2 Sets triceps push down close grip). After that nice little workout which lasted about 40 min and a whey shake, i went to the meeting point for our game. Game started at 7 pm, wasn´t that bad but not real good. We lost with one goal and the good thing about it is, that we now have the weekend of, because it was a tournament and we didn´t qualify for the semi finals . After the game we had a team meeting till 10 pm and after that i got finally my dinner in ("pizza-schnitzel" with salad). Home at about 10.30 and i couldn´t resist and the ice cream was comin! Bed at 11.30

Take care

Guude,

tuesday: at 7.15 i started my walk with Kalle, this time he was acting much better. We walked together till about 8.30, then feeded him and went right to the gym for a cardio unit before working. 35 min on the treadmill, my ipod told me i burned about 550 cals. So after that a well deserved shower and started working from 10 till 1 pm. Gym was empty at 12.30 so i could get my chest workout done (4 sets barbell bench press, 3 sets incline db press, 3 sets incline cable cross w back on a swiss ball and 2 sets decline db presses). Got my lunch in at about 1.15 and took a short rest. Got my meal for dinner done to take it with me for my second working period from 6 till 10 pm. Calming done a little in front of tv watching Monk. Bed at 11.15. Right now im thinkin about changin somethin workout wise and nutrition wise, because i´t seems for me, like im right on a plateau. Read a little about max-ot training but being a little concerned about my ankles/joints responding to such heavy load. Also thinking about givin the cut diet a shot. But i will start changing soonest after my vacations.

Take care

Guude,

monday - a new week started. 12 days left till vacations! Further research about the fitness room at the hotel destroyed my hope for gettin a solid workout done there - damn. Day started with a terrible walk with that f*** dog, he behaved like an a*****, was short before strap him somewhere and let him there for ever! So i had to hit the gym hard, to get me down a little. Was a damn good back workout. Made about 7 exercises, 25 sets. Home for shower and lunch. Did only work from 2 till 6, because we had a preseason handball game started at 6.30 at a town 8 km away. So i had to hurry up and had not much time for warmin up and i don´t need it that much, so it´s ok :). Game was ok, we won 26:24. Defense really starts to click a little, some offense struggle but there are a few weeks left till season opener. Home for dinner at about 9 pm. I ordered some italian food at our beloved restaurant. They are back from vacations, so i told them that i had to check if they can still cook before we will come on thursday for our normal weekly visit .

Take care 

Guude,

so sunday is gone and it was a hard one. Had to work from 9 am till 1 pm after two hours sleep. Went better than expected, was not that tired. Normally sunday is my second arm day, but because of the fatigue level i only did a few sets biceps curls with different variations. Only for a little bloodflow! Home for lunch, did not eat that much because the food at the wedding was so delicious, i was still "full". After dinner the resting period started! I got on my couch and switched the tv on. Nothing is better for a sunday afternoon nap as the "2. Bundesliga Konferenz" on ARENA, five minutes watchin second league soccer and the sleep comes instantly! Rest of the day is short to tell also. A little walk with Kalle, dinner for him and me, than a longer walk, than edit and upload my leg routine and back on the couch for tv.

Take care

Guude,

my little saturday wrap-up. My traditional Kalle-walk from 7 till about 8.30 started the day. After feeded him, i wanted to train legs together with my "legpartner", but as often, he skiped our meeting. So i had to torture myself alone, and i really gotten it done. Made a video of it, isn´t that great because i was alone, so the camera was placed at one place and is a little far away sometimes. I also got my abs-routine done, but couldn´t film it, because the storage of the camera was full - sorry inathalia but it will come! At home gettin some food before workin on the video. Then i had to hurry up, because we were invited to a marriage of a friendly couple. Church started at 3.30 pm and lastet about one hour, was real nice but damn hot inside the church. Rest of the day was damn long at the celebration, because it´s common in germany to have a driver for the people to take them home later on, when they are drunk and can´t drive themselves. And guess what, i was that driver. So i drove over a dozen times between the celebration place and the different homes of the guests. Last tour ended at 5.30 am on sunday, so i got to bed at about 6. Not that great, when you have to work at 9 am!!! But i´m gonna fight through it

Take care

Guude,

so friday is gone and weekend is on. Friday morning started with workin out my back. Tried some other exercises to get a little change in, went real nice. Workin at the gym from 7 till 12, in between i had the chance to get my chest done (also ok). Home for lunch and a little restand cookin the meal for dinner. Back to work at 4.30 till 6 pm. Home for gettin my meal in and feed Kalle. A short walk with the dog for max 45 min, because he was still beaten up from yesterday. Skiped handball practice and instead gone for a run outside. Enjoyed the nice weather while goin for 5 1/2 km, needed 30 min so went fine. Rest was relaxin in front of tv. Bedtime at 23.45. Already mentioned, that i go on vacations

Take care 

Guude,

so thursday is over. Was my day off at work, so i had the hole day for  gettin stuff done. Day started early as normal with my traditional walk with Kalle from 7 till 8.30, was real nice because it seems like he´s starting to hear a little better (when he wants to!) . Went to the gym for a nice cardio session on the treadmill for 45 min. Home and gettin ready for lunch. Our beloved italian restaurant was still closed because of vacations so we went to the only opened german one "Schleenhof", got some baked feta cheese with salad.

In the afternoon we went to a travel bureau and guess what: It really happened - we booked a vacation!!! So we are goin to Turkey for six days (8. - 14. Sep), yippiee. Six days lying in the sun and swimmin in the ocean, so i´m gonna come home nearly black - hopefully. The hotel has a fitness room, so hopefully i get my workouts done also.

Evening was relaxing. Dinner at 6 with some turkey breast and salad. At 6.45 pm we left for another dogwalk, which lastet much longer than planned. After nearly three quarters of the normal way, we met a buddy of Kalle and they gonna wild playin around, runnin through a little creek and then another buddy came also. So was real fun watchin them enjoying a dogs life! So we finally came home at 8.30 and the dog was done!!! So i had a quit time at the internet and in front of the tv. Bedtime: 11 pm. VACATIONS comin

Take care  

Guude,

had a real nice wednesday! Started with a burning biceps routine at 6.15 am. Afterwards i worked from 7 till 12 and was able to do a little for my traps. 4 sets of front barbell shrugs, i also tryed two sets with the barbell behind the back, but i really don´t know how this should work proberly! There is always my butt  as a hump, so i can´t get a full motion to hit the traps nicely. Anyway, home for lunch at 12.15 got some fish with salad and vegetables. Rest till about 5 pm before going for real short walk with Kalle for about 15 min. Feeded him and myself at about 6 before gettin ready for another work session. Workin from 7 till 10 at the gym. So at 9.30 there was nobody left in the gym and i could hit my triceps real hard with some supersets and normal ones, nice burn also ! Home and real little tv before goin to bed at about 11.

Take care

P.S.: Thinking the hole time about a theme for the next german lesson, no ideas - damn

Guude,

tuesday was much better than monday. After the normal walk with the dog i went to the gym to hit my chest nicely. Workin from 10 to 1 pm, home for lunch, little rest. In the afternoon i´d putted in a cardio session of 45 min on the treadmill. Dinner at about 6.30, than another walk with Kalle for a little more than one hour. Got to bed early at about 10.30 pm.