knackbobbes’s BodyBlog

Guude,

ok long time ago, hmmm. today i turned 35 years -> time is running!!! Not the best birthday till now! didn´t sleep real well, Kalle attached my pillow! Just finished my leg routine and i have still problems with my abs, seems like i pulled them in a handball game 3 weeks ago, so i couldn´t perform some exercises! Tried nano vapor today (2 1/2 scoops) for the secondf time, worked not that great like first time. Feeling a little sick. Started with another sequence cellmass. Will try to get some pics up today. Dates for the us-trips are nearly fixed. Planned is April, 28th till May, 10th lawrence, ma and July, 1th till July, 14th chicago. Hopefully will book the flights this week. So watch out over there, a new sheriff is comin in the town !!!

Take care

Guude,

finished today my 8 week plan with the last shoulder/traps workout. Decided to start on monday with a different routine over two weeks with lower weight / higher reps. Will do an full upper body workout on Mon, Wed, Fri and legs on tuesday. Cardio will stay at thursday and maybe some inbetween . Will put in some dropsets and giantsets to get a different "burn" in the muscles. Will give gaspari superpump250 a shot and put in lipo6 for these two weeks and skip cellmass over that period. After the two weeks another bulking sequence probably will occur over 8 - 12 weeks.

Take care 

Guude,

damn - never expected taking supps is so complicated . I´m taking some more since a little more than a week and it´s all about planning when to take what. Take this 30 - 45 min before or 2 - 3 hours after meal, that with meal, this 30 - 45 min before workout, that direct afterwards and on and on and on….! I mean, i don´t take that much, when watching other bodyspaces and their supp-lists and i´m already confused sometimes. I think, when you can manage that all, you can control everything .

Take care

Guude,

so long time ago, hmm. i was a little lazy writing the last couple days but now i´m back . Since one week, i´m taking a lot new supplements (cellmass, no-xplode, nitrix, ON whey), just to check out, if there is a difference in gaining in a period of time. Nutrition is nearly clean right now, cleaner would be to much constriction in quality of life . Training is coming along, i´m started the 6th week of my training regime (planned for 8 weeks) with lower reps (6-8). After finishing the 8 weeks, i´m gonna decide wether i stay heavy or put in two weeks of higher reps (15-20) with some supersetting and dropsets and lighter weight, before going heavy again (second way is most likely). Saturday was the 5th season game of our handball team and got another home-victory in the books. Had a nice outcoming till about 5 min before end, when i pulled my left harmstring and had to leave game. So i´m a little more banged up as normal . Harmstring bothered me today while deadlifting, so i canceled one set, to make it not eaven worther right now. Have to see, if i can get back to full strength till next game on sunday. Will only practice on friday and reevaluate afterwards, if playing is possible. Now the most horrible thing to talk about: MY STEELERS. Damn, i was standing up tonight at 2.15 am to watch that game live and than that. First half reminded my of last season. Everybody run against denver, but the steelers think, we´ll gonna kill them thru the air, running would be too easy. Let´s make it the hard way - STUPID (imo). So first half on offense and the hole game on defense was terrible. How many third and long did denver convert? 8? After watching the developing of the game, it was cristal clear, that the defense would never be able to stop them from getting into field goal range with 1.10 left. Ok, enough critisism, it´s always easy from outside to blame the players. Just hope and pray, that they´ll gonna fix it on D (and get AA. Smith healthy) and put in a better gameplan on offense against the bungles!

Take care

Guude,

so i could made it happen on saturday - training LEGS. Because of our bye week at handball, i didn´t need to take care of "fresh legs" for playin. So i went to the gym at saturday morning after finishing my dogwalk and breakfast, supps-intake, etc. Was there from 11 till 11.45, trained maybe only 30 - 35 min, but as they are feeling today it was more than enough . Did 4 super/giant sets with squats (wide stand), walking lunges and 45° leg press. Then 2 super/giantsets with lying legcurls, seated legextensions, lying legpress and adductor-machine. Rep-Range was always 15-20 at each exercise (lunges where 14/12, they are killers after squats ). So today there is a damn nice feeling in my lower body, especially when going down in my knees. There goes nothing above that feeling :).

I also ordered some more supps and cryed again over the expensive prices in the german store. I have to talk to the custom service about the possibility to order everything at bb.com legal. It makes a difference of maybe 150 bucks each order! When you want to gain some money, buy stuff at bb.com and sell it at ebay worldwide and send it as a present saying it´s worth 30 bucks (so there will be no custom charges) and you can get rich - just a hind .

Take care

Guude,

ok, what happened since thursday. On friday i had my first "full BSN NO-xplode" workout. I took 2 1/2 scoops 30 min before training. Workout was good, but it wasn´t as i was flashed as hell from that stuff. Did shoulders and traps and maybe there where a little more sweating as usual, but it was also a sticky morning - So maybe that was the reason. On friday night we had handball practice and while training it seemed like i now felt that described prickle in my body. So maybe it was an illusion or i have a such slow metabolism, that the supp needed 12 hours and not 30 min to act .

Saturday was our fourth Handball game of the season and it was another damn hard fight, but we kept atop. Won with 25:23 and my body is damn sore and banged up. They got after me damn hard. Some fans asked after the game, if they wanted to kill me . But that´s all about - fighting hard, body contact, to push-in and to portion-out and in the end –> get the f**** WIN.

So after that game, there 22 left this season. Next week, we have a bye week, so enough time to refuel the body and get finally another leg workout in .

So enjoy your football sunday and root for the STEELERS (or your favorite team)

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,

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,

so i will place my next order within the comin 2-3 days (10% off). Thinkin about lipo 6, no-xplode for sure right now. I get my whey here in the gym, so no need for that (and not sure about import problems to germany). Any good ideas? Help is highly appreciated.

Sunday was a normal layed back one. Dogwalk from 7 til 8, workin from 9 till 1 (doing a little biceps routine also), lunch, little nap in front of the tv, dinner, evening walk with Kalle, watching tv, bed. Real boring, hmmm. 

Take care