knackbobbes’s BodyBlog

Guude,

ok so i´m working out now since monday in my "temp" gym in andover and guess what: It´s never as easy at it seems. Before i left, i wrote down every exercise i normally do in my routines with my used weight (in Kilogramm for sure) and to make it EASY, i already "translated" it in "your" pounds. So no problem, hmm –> WRONG! There are way more difficulties as expected , so they do not have a squat rack there, only a smith machine, which weight do i need??? the plates are going up in other "dimensions" (sorry for the used words but i´m to tired to search the correct ones ), no normal ezbar, no lying leg curl machine (seated), no seated calf raise (standing) –> all things, i didn´t thought about before leaving. Not really a problem, but sometimes i´m just walking around in the gym with big questionsmarks over my head . Tomorrow, i´ll gonna hit my gunnz and do some cardio. Second week will become WAY EASIER, knowing the stuff and weights.

Take care 

Guude

ok so i´m finally here. Came on saturday at 2.30 pm and the weather was bad! When i left germany, the sun was shining and it was the warmest day of the year so far! So no good start. we went to the gilette stadium to watch the mls game between the revolution and chicago and the game was real bad (we germans are maybe a little spoiled in that case). Sunday was for orientation. we went to the grocery to get some food for the week and then we searched for a gym near "home". So ended up at "Latitudesportsclub" in Andover. Paid 50 bucks for 2 weeks, what is real fair. Today will be the first workout, will leave in a few minutes to get a nice chest routine done. Maybe subway for lunch and some cardio in the afternoon!

Take care

Guude,

ok started today with training "heavy" again with a 6 day split and "No-xplode" .

Mon: Chest / Tue: Legs, Gluts / Wed: Biceps / Thu: Shoulders, Traps / Fri: Triceps / Sat: Back / Sun: off

So hopefully i´m in shape when comin to the states and don´t earn too many laughers when training in the gym (plan is Gold´s Gym in Methuen or Tweksbury)

Take care 

Guude,

for the next two weeks i´ll gonna change my routine, started today. As i trained for the last 12 weeks every muscle group alone once a week, i´ll gonna go with a full upper body routine twice a week (monday and thursday). The reps and sets also change. I now will work with higher reps and dropsets or supersets for every exercise. Also i cicle off for those two weeks with my no-xplode. Increasing cardio is another goal for those 2 weeks (planned is tuesday and saturday for sure and hopefully min. one other day). We´ll gonna see what happens in weight and bodyfat.

Take care

guude,

so i´m back writing a little! I know, you didn´t waited for it but you´ll get it anyway!

Here are some interesting outputs of my time wearing my body bugg.

According to the measurement my basal metabolism is 1968 kcal with an basal MET of 1.0 

There where measured 4 dog walks

1) Duration: 1:05 min / kcals: 389 / MET average: 4.4

2) Duration: 1:18 min / kcals: 427 / MET average: 4.0

3) Duration: 1:14 min / kcals: 436 / MET average: 4.3

4) Duration: 1:17 min / kcals: 474 / MET average: 4.5

conclussion: From now on "dog walks" are ruled officially as "cardio units"

I had two workouts measured

1) triceps = duration: 35 min / kcals: 228 / MET average: 4.8

2) back = duration: 50 min / kcals: 350 / MET average: 5.1

conclussion: as there are still some out there telling you don´t need to working out your muscles, it doesn´t burn calories as cardio -> to hell with them !!!

There where measured two cardio - units:

1) HIIT on the treadmill = duration: 26 min / kcals: 316 / MET average: 8.9

2) HIT on treadmill and stepper = duration: 23 min / kcals: 200 / MET average: 6.3

conclussion: HIIT and HIT are nice possibilities to burn many kcals in a short amount of time :)

There was measured one lunch:

duration: 32 min / kcals burned: 58 / MET average: 1.3  –> calories input: maybe 1.200 - 1.500 !!!

conclussion: Eating can´t be used as cardio , there is definitely a negative energy balance!

Take care

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,

"upps, what happened to my bodyspace" i asked myself yesterday about all those visits, till i got the info from Jeff, that i´m mentioned on the main page - THE MAIN PAGE!!! How gets such a sauerkraut from germany in the spotlight??? Anyway, fame is but a transient shadow so i´ll try to stay with my feets on the ground !

Other stuff: Yesterday, i convinced my babe to workout together for the first time since over a year i think. We went to the gym and did only a little stuff in the freeweight room of our gym (see workout-tracker). After the training, i asked her if it was all that bad or if there´s a chance for a more frequent "team-workout" and she stated a good point. She said, that she liked those barbell, dumbbell, etc. stuff much more than working out at the machines, but that she never would go alone in the freeweight room, because those manly "crab" works out there (we have tons of them). I think that´s really a main problem, why women in general don´t like to work out like that (ok, many have other reasons like:"i don´t want big muscles, i don´t wanna sweat, i don´t wanna blabla ). I know, in the states, the big gyms have special freeweight-rooms for women, but in small gyms it´s not possible.  Any thoughts, experiences, opinions on this???

Guude,

ok today i finished my 50th workout since the workout tracker was installed at bb.com. By the way -> thanx for that great stuff to the team of bb.com (the question section is also nice)! And it couldn´t be better, it was a lower body workout which is always damn exhausting. Will need to take a sauna session later on to help the muscle-recovery a little. No pics will be made, yes i read the new guidelines and will follow them strictly -> No nipplegate anymore .

Take care  

Guude,

mmh, long time ago! Still not sure about what to talk / write, but i got an email from Richard of bb.com, that it is too long ago and i should write something new !?!? Right now, my workouts are lacking a little. Only strict routine is legs every tuesday and they respond real nice (subjective view ). Other than that, no abs like about 5 weeks. Upper body is about some pyramids on mondays and fridays (watch my workout tracker). So i hope, the new year will bring a huge motivation boost and a new workout routine and a defined goal. Till then, try to escape the christmas hype and the cheat food (esp. mothers selfmade cookies -> damn yammie) and don´t get too angry about my steelers and my handball team losing.

I´ll try to update a little more often again

Take care

Guude,

after limited action last week through my cold, i´m now officially back in normal workout routine! Just finished my lower body workout and my quads already are killin me . Will be fun to walk the next couple of days (especially stairs!). Will be in the states two or three times next year (somewhere around Boston) between april and late june, so watch out for the german "firmbuttocks" eg knackbobbes  :).

Take care