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 

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

so it´s finally done. Yesterday was my last handball game, a carrier has ended . Banged up on the next day for the last time, hope don´t miss the pain . Wasn´t my best season but also not worst. Finished with 135 goals in 26 games (most on the team), was the only player of the team to play in all 26 season games. No more training camps, no preseason drills anymore, no more games on weekend, no more waive of vacations!  

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 

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

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

ok, today i booked my two trips to the states! First one will be from may, the 03. till the 17. to Lawrence / Boston. Second trip will be from July, the 01. till the 14. to chicago. So hopefully i can find gyms at those two locations to get my workouts done. Any help is highly appreciated!!!

So when you see at that days in that areas someone from behind with a real nice hard (manly) booty (knackbobbes) - THATS ME, LOL !!!

Take care

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

just wishing everybody out there a happy valentine day. Hopefully you all have somebody to celebrate this "day of love" and you make all the flower stores, candy stores, juwelers, restaurants, etc happy .

–> Goin train

Take care

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