knackbobbes’s BodyBlog

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,

was that a celebration-game or what! This game was worth staying up at 2.15 am to watch it live. Was so sweet to watch the ravens got beaten so bad by my steelers. Ok, i´m honest - i didn´t watched it till end, went to bed with about 07 mins left in the fourth quarter (about 5.30 am in germany) to get another hour sleep before breakfast and dogwalk. So maybe this disqualifies me as a diehard fan .

Last week went real well with training and nutrition (don´t speak about ice-cream anymore , i´m addicted). Got my stuff done! On sunday we booked another win with our handball-team (still undefeated and in the hunt). And the best thing about it - no pain on monday this time - YIIPPIEH! So i could get through my total back-routine on monday-morning. Will take some measurements at the end of the week, when my 8 week cycle is over. Afterwards i´ll gonna decide, how training-routine will look like from then (stick with heavy or 2 weeks higher reps).

Take care

Guude,

another sign of gettin old! Yesterday we had a away handball game. The coach wanted to let me out for precaution of my harmstring problems. But the game didn´t went real well in the first half, so i got the call for second half. Played the hole 30 min and harmstring was quit ok. But now i have serious lower back pain - Damn i´m too old for the shit . Because of that pain, i skipped my morning back workout, that sucks. Will try to train a little in the afternoon.

Take care

Guude,

guess what - i now have a treadmill at home. That´s gonna make it a lot easier, gettin those necessary cardio-units done . It´s a nearly new life fitness st55 (normally about 2000,- €) and i got it for 150, € (about 180 bucks) - so i couldn´t resist. It´s now in my apartment and it needs a lot space but it is worth it . So i will make a little morning walk later on. Today we´ll have a handball game in the evening. Hopefully my harmstring is comin along. It bothered me during the week and practice on friday went not that well, but i´m a gameday guy and with the adrenaline it´s gonna work (hopefully) .

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,

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,

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,

ok summery of the last two training days. On wednesday it was arm-day and first NO-xlode workout. Where about 1 1/2 hours in the gym and had a nice one. Didn´t feel a difference with NO-xlode,but i only put in one scoop and a half to start it slowly (as recommended), so we´ll gonna see friday if there´s a diff. when taking 2/3 scoops. Started with biceps: 4 sets standing barbell curls, 4 sets preacher curls with the ezbar, 2 sets DB spider curls, 2 sets standing DB curls (alternating), 2 sets cross body DB hammer curls and 2 sets cable rope curls. Was ok, but not great. Then triceps and it was a good one, man. Started with 4 sets close grip bench press and had already a nice burn in the tris. Followed by decline skull crushers / french press (still figuring out, which is the real difference), did that exercise the first time decline and BOOM. That´s definitely my new favorite, awesome burn - a two thumbs up exercise, it´s like you´re feeling the myofibers got killed and are prayin for growth . Then three sets cable rope, three sets wide gripe cable triangle bar, two sets cable close gripe triangle bar. So rating biceps a b- and triceps an a+ will give a B together for wednesday .

Thursday morning i hitted the treadmill for my cardio unit. Ended at 80 min, 12.03 km, 990 calories. Then a quick 5 min at the stairmaster and gone. Give the cardio day a B.

Tomorrow = shoulders and traps.

Saturday = no legs - Handball game

Sunday = abs and maybe some legs (depends on the soreness after gameday).

So enjoy your weekend everyone.

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.