knackbobbes’s BodyBlog

Guude,

ok yesterday, i had a nice cheat meal for dinner. It was a 18 x 12.5 inch pizza with peperoni, red pepper, garlic and fungi. And i eaten that nice pice all alone, yammie :). So i thought about others big cheat meals and so i ask you out there: "What was your biggest cheat meal ever? and did you enjoyed it?" (i´m not shure, if the pizza was my biggest ever or some of my burger king / mcD events :) !).

Take care  and keep eating

Guude,

2 x Big King XXL, 1 x X-large Chili Cheese, salad, 0,4 l Water = Cheat Food ???

Regrets? Maybe tomorrow

Take care

Guude,

so i´m back writing here . In the last few days i was thinking about the topic above Bodybuilding / working out = "what is it all about" - for what "stands" it, why is it worth it hitting the gym nearly everyday, why are we treating our self with restriction in eating happits??? Is it a lifestyle, is it a "religion", is it catalist for our problems outside the gym in normal life, is it only pastime?

I think for everyone it has a different intend. And everybody has other reason for starting and staying with it. And it can be everything above period or all the time (and much more). 

Why are we on search for a "perfect" body? Is it for our self, or is it because the society "love" good looking, shaped people? Are we doing it for us or for a "higher" ranking in the society? Imo, I think anybody who doesn`t do it for him/her-self is going to fail, because of the pressure and the lacking of the "right attitude". It´s difficult to engross my thoughts about it in a foreign language but i think you got the direction, so i´ll gonna quit it with a .

Hey it´s friday - weekend is coming, so enjoy life - train hard - life healthy - eat right - be friendly - have fun - take care - don´t treat you to hard - always smile in the face of failure - and never forget: you´re not alone, there are others striving for the same goals with the same intends - lead by example and be open for any advice —-> Amen for that

Ok, back on the ground. This week went real nice with training. Could increase weight in nearly every exercise (NO-xlode?? - not sure about that). Had nice sore fealings after every workout and my muscles seaming to grow. Nutrition was nearly clean (i told you about the monster already), but i don´t want on stage (right now), so i think some cheating makes life "greener". The breakfast - project really works out so far . Weekend will be really easy with no Handball game to be played and the bye-week of my steelers, so no worries about that. Hopefully i get a leg-routine in on saturday and maybe some cardio (to compensate the missing caloriesburn through handballgame). Ultimate goal is to make it into the sauna, my last visit is months behind and i miss it. I´ll gonna let you know (want it or not ).

Take care

Guude,

so i´m still tryin to figure out, why the steelers played so poorly! Did they wanted to much against Whiz and Grimmy (esp. Big Ben, after the controversy about last season), did they took it too easy, thinking about the "easy" victories and knowing the coaches or was it an awesome job by the Ex-steelers cooking a gameplan-meal which was way to heavy for the steelers. Ok, it´s over, 3:1 isn´t that bad (looking at the bungles ).

Saturday was our third handball game this season and it went pretty well. We won 37:33 (with our goalkeepers not holding any ball!) and the offense was really clickin on all cylinders. We made a video of the game, so hopefully i can put in some scenes for you (if you want or not, because i had a nice perfomance ).

Monday started the third week with my new programm and i´m still happy with that stuff. Back went real nice again, this time without hurting myself at the deadlifts (did two warm up sets this time).

Today was chest in the morning (normally cardio in the morning and chest in the afternoon), because of a changed working shift. Did some vids of this, so wait for that. Today are also my supps probably arriving, so i can start tomorrow with No-xplode killing my arms.

Nurtition was fairly ok over the last few days. Weight is jumping around, not really gaining not really losing some - we´ll see what the future gonna bring. Ordered also a bodyfat- caliber to compare the measurement with the results of my scale.

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,

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 

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