knackbobbes’s BodyBlog

Guude,

good morning everybody around the freakin bb-world. It´s saturday 9.15 am over here in good old germany and it´s cold, rainy and dark - NICE, hmmm. friday was time to train my frustration away a little with shoulders and traps, went pretty well (made some vids, still cutting and uploading them right now). Friday night, we had handball practice and team meeting afterwards and i noticed it again, how happy i´m gonna be, when season is over (24 games left and counting). I don´t like the new system of our new coach, it´s not the way i like to play the game. So it was no surprise, that the ice cream monster hitted me hard, when i came back at 11.30 pm (together with some cold pizza). After that, i ordered my NO-xplode and some other stuff (lipo 6, whey, etc.) at a german online store, still annoyed about not getting my stuff from bb.com. Life is one of the hardest ever, hmmm. Ordering it here costs me about 80 bucks or more.

Ok, so i´ll leave you alone for now. Take some sleep and don´t forget to WORKOUT those f**** muscles to let them grow and shape up your life, it´s your only one (as we know right now).

Take care

Guude,

ok today i hd to send my order from bb.com back to the states because of this f**** custom service in germany. They told me, that BSN NO-xplode and Lipo 6 are not allowed to import to germany from private persons because of some ingredients or the dozens of them violent against the pharmaceutic law or something like that - bullshit. You can buy it at ebay in germany and other internet shops. The problem, it´s much more expensive than at bb.com. So i have to bite in that acid apple ("in den sauren Apfel beissen" a german adage (Sprichwort), if i want to give NO-xplode a shot.

Ok, wednesday was arms. Biceps in the morning - nice, but not overwhelming. Triceps in the afternoon - today a little soreness, so i grade it a B / B-. Did i mentioned, that i´m frustrated?!?!? Had handball practice wednesday night from 7 till 9 pm and i realize it every training, that i´m gonna be damn happy, when the season is over and i´m going to retire (24 games left).

Thursday was cardio: 60 min on the treadmill for my steelers (i mentioned the nike+ challenge before) - about 9.5 km, 780 cals measured be the nano. Then 5 min at the stairmaster to get the sweat .

Nutrition was fairly ok - the monster hitted me after handball practice, but it wasn´t surprising . Today, i won´t win eather - did i mentioned my frustration about the german custom service ????

a frustrated knackbobbes

Take care

Guude,

a fast tuesday update as it went so far. Breakfast with eggs and oatmeal at 6.50 am, Dogwalk at 7 am till 8.15, gettin to the gym for 30 min on the treadmill (4.87 km, 400 cals) and 5 min on the stairmaster, fast shower and starting my first working shift at 10 am. At 12 the gym was already empty, so i started my chest-workout. Went ok, changed DB decline into BB decline, because we only have DB till 55 pounds (UUUHHH - am i strong or what ). Home for lunch, before falling asleep (Had a rough night, because Kalle was a little psyched at night). Now started my second working shift (since 6 pm) till 10. Nutrition was fairly ok till now, and can´t get that worse because no ice-cream left at home .

Take care 

Guude,

so weekend is over - damn. First week with the new routine is in the books and i was really happy with the course. Everything worked out as planned, except leg routine on saturday. I skipped it, because of the early start of the handball game. But if i had known, how bad it went - it couldn´t got worther with sore legs. So maybe i do some leg work today after my shift at the gym. Today was back again and i increased the weight on nearly every exercise. On the first heavy deadlift set i hurt my right upper back a little, so i had to train through some pain (no pain - no gain) but it didn´t limited me much. But i have to think about maybe a second warmup set or some stretching (UUHHH).

Tomorrow another "can´t feel my chest" day

Take care

Guude,

friday wrapup. Trained shoulders and traps as follow:

shoulders: 4 sets DB lateral raises / 2 sets Cable lateral raises / 4 sets DB shoulder press / 3 sets military press machine / 3 sets DB front raises / 2 sets rear delts machine

traps: 4 sets BB front shrugs / 4 sets upright cable row

nutrition was fairly ok: breakfast 1 hole egg, 3 eggwhites, 4 tablespoons oatmeal, a little sesame and walnuts pan baked / one protein ice drink after workout / steak and salad for lunch (+ a little ice cream) / tunasalad for dinner / one apple and a little peanut butter after handball practice.

So saturday will be second season game. We´re playin in Walldorf, about 45 km away.

Enjoy your weekend

Take care

Guude,

ok, thursday was all about cardio (and a little abs-only a little). It included two walks with Kalle of a little more than 2 1/2 hours altogether (we walked with a good speed, so i think, you can count that). In the gym, i was 50 min on the treadmill and ran for 8 km. Finished it of with 5 min on the stairmaster (nothing gets you more sweating). Then i did 3 sets of weighted decline crunches (22 pounds) and one set decline side crunches. 

Nutrition was fairly ok. Breakfast: 1 hole egg, 3 eggwhites, 4 tablespoons oatmeal added some grated almonds /After cardio a little whey shake / lunch was a every normal thursday at the restaurant EUROPA: Turkey-Schnitzel bolognese with peas and salad / another whey shake in the afternoon / dinner was turkeybreast with salad / ok, the monster got me another time, but it was not as much ice-cream as yesterday, so i´m fighting hard ,

friday are shoulders and traps on schedule (delts, especially pars clavicularis and pars acromialis are as weak parts identified, together with armsize)

Take care

Guude,

it´s wednesday and i still feel my back from monday - how happy could a man be, hmm! Sadly i can´t report the same feeling in my chest, but that´s ok for me (no thread coming ). Today was arm-day. Workout occured in the afternoon and went mostly ok, only had to skip 4 sets of french press because of time frame.

Biceps: 4 sets standing BB curls / 4 sets ezB preacher curls / 2 sets DB spider curls / 2 sets DB curls / 2 sets cross body hammer curls / 2 sets cable rope curls

Triceps: 2 sets dips / 4 sets close grip bench press / 4 sets ezB french press (skipped) / 3 sets Cable Rope triceps extensions / 3 sets Cable triceps extensions with triangle bar wide grip / 2 sets Cable triceps extensions with triangle bar close grip

nutrition was ok till now (there´s still the ice cream monster around me!!!): breakfast: two slices crispbread with curd, eggs, cucumber and some sesame / in between a whey shake / lunch was fish with salad / after workout a protein ice drink "fruit punch freeze" / dinner: turkey and the rest of ostrich together with salad.

Have to work for another hour before i get home and meet the monster

Take care

Guude,

ok, it finally happened today. On tuesday i feeled a soreness in my lats/back for the first time since months, so i´m happy! Think that i maybe never had a such clearly effect after a back training like this time. Good motivation boost for the next 4 weeks, when it starts like that, hmmm. On tuesday i started in the morning with 30 min cardio on the treadmill before workin at the gym. After work i did a little abs-work, so i´m right on schedule with that one . In the afternoon was chest, exercises/sets as follow:

1 warmup set BB bench press / 4 sets heavy bb bench press / 2 sets db flys flat / 4 sets db incline press / 4 sets cable cross on a swiss ball (so a little incline) / 4 sets db decline presses.

So we´ll see, if i get that nice sore feeling also after that chest-routine. Would be for the first time for months also, normally get only a burn, when going for high reps/drop down sets. If not, i´m thinking about starting the 4817th "not feeling my chest" thread in the exercise-forum with that can´t get that mind-muscle connection, shoulders back, etc. - no fear, never ever!!!

Nurtition was ok on tuesday (except an ice cream flash at 9.30 pm), breakfast at 6.50 am: one hole egg, 3 eggwhites together with oatmeal and some sesame and walnuts cooked in the pan / whey shake at about 10.30 am / lunch was some beef with salad / protein ice drink "fruit punch freeze" (42 gr. whey, 13 gr. glutamine, 8 gr BCAA, fot fat no carbs) after workout at about 4.30 pm / for dinner at 8 pm some ostrich-steaks (about 300 gr.) with salad and a slice pizza (tomato mozzarella) / did i mentioned the ice cream yet ?

Ok, wednesday will be biceps / triceps, thinking about moving traps to shoulder routine on thur/fri.

Take care 

<em />

Guude,

so today (monday), i had my first workout after the week of because of the horrible fitness equipment at the hotel. And i decided, what will be my workout routine for the rest of 2007. From now on till 31.12 i´ll gonna go with a 5 day split and train every muscle group once a week (except abs - hopefully ). The days will be as follow: Monday: Back / Tuesday: Chest / Wednesday: Arms, traps / Thursday or friday: Shoulders / Saturday: Legs 

Rep Range will be mostly between 6 - 8 (except legs, where i go for about 15-20), rest between sets will be about 2 min.

abs - days are planned on tue, thur, sat. Three times a week planned, so that i get them hopefully trained twice (one abs-skip a week is more than normal for me right now )

Cardio will be on tue, thu and through handball playin.

So today was the start and i trained back with those exercises, sets:

1 warmup set deadlift / 3 Sets of heavy deadlifts (95 KG - 8,7,7 reps) / 3 Sets chin ups with different grip with (13,8,7 reps) / 2 sets Pull ups wide grip (8,7 reps) / 4 sets wide grip lat pull down behind the back (85 Kg - 8,7,6; 80 Kg - 8 / 3 Sets close grip lat pull down to the chest (80 Kg - 8,8,7 reps) / 3 Sets seated rows at the machine (75 Kg - 8,7,6) and finally 2 sets pull overs at the machine (60 kg - 12; 75 Kg - .

This will be my back routine for the next four weeks, before i´ll gonna change some exercises. Tomorrow will follow my chest-routine (still thinking about exercises and order - every idea is welcome). 

Take care

<em />

<em />

Guude,

so a little saturday wrap-up: So after a week relaxing, the reality is back! Morning started at 7 am with a 1 1/2 hour dogwalk. Then cleaned Kalle and feeded him. Bath time to get ready for a meeting with our aerobic instructors at 11 in the gym to get the winter course-plan packed. Home at 12 for lunch. The afternoon was mostly relaxing to be fit for our season home opener against Lampertheim (one favorite for the championship in our league). Left home at 5.30 (1.15 hours before kick-off). Game was a hard fight and a real good game, especially for a season opener, and the sports hall was nicely filled with spectators of both teams. The game ended in a draw 27:27, which was propably deserved for both teams. We stayed long in the hall to speak with the fans and opponents. Afterwards we where invited for dinner in a restaurant, so it was real late when i came home (at about 11 pm) for a little (too much) ice cream and a little baseball (Yankees - Boston). Gone to bed at the score of 2:1 for the red sox at about 12 pm, so i have to check the final result now.

Take care