-->The Hitchhiker's Guide to the Fitness Galaxy - european journal <---

[CuriousSimon]

First off I want to say hello to everybody here on bodybuilding.com, i'm absolutely excited to start here and find many new friends with the same goals.

I'm a twenty year old kid from Bavaria, Germany that has been on and off with fitness.
My motivation just never made it up to all the temptations around me, you know German beer and stuff
But anyways i had already achieved some muscles but the last months i had some health trouble... started with a blood poisoning that cost me 10 lbs of body mass (mostly muscles) and now i feel dizzy and weak often.

So I decided to change my habits...
today i selled my hookah pipes, no more smoking! I only go out with friends to bars and stuff once a week and have limited myself to 3 alcoholic drinks a week.

Here i wanna keep everybody updated about my progress and workouts...

current stats are:
1,82 meters... should be round 6 ft in american measurements
81 kg... 179 pounds of weight
18 % bodyfat estimated by local fitness trainer

my short term goals are lowering my bodyfat percentage to 10 % and keeping the weight

but generally i wanna improve health, strength, flexibility, so i have lots of work to do

my first workout will be posted this afternoon (at least it will be afternoon in germany )

and sorry if my english isn't perfect or if I do not understand some words

simon

[CuriousSimon]

Just worked my upperbody
had to improvise on some exercises because i'm at my parents house far away from any gym

4x10 Chin-Ups bodyweight only
4x7 dumbbell benchpress 2x25kg
4x10 barbell bent over rows 35 kg
4x10 bench dips with 10kg plate extraweight
4x8 upright row 25kg
3x8 overhead press 2x15kg
3x7 barbell curls 20kg

always open for suggestions...
monday next weight training session will be at a gym
tomorrow trying to run some kilometres

had a protein shake and a can of coke for protein and carbohydrates after workout

so far
simon

[CuriousSimon]

Today i worked my biceps and back
took me about one hour to complete my workout, feeling exhausted right now

warmup: 10 minutes of cycling

1x10 warmup 3x8 wirde lat pulldown to neck 70 kg
3x8 reverse lat pulldown 55 kg
3x 7 each side --> dumbbell row 25kg
3x10 romanian deadlifts 75 kg
3x8 shrugs 2x15 kg
3x7 barbell curls 20 kg
3x8 preacher curls 20kg

sick pump in my biceps

post-workout meal was one shake of ON 100% Whey and a medium sized banana

[CuriousSimon]

today rode my bike for around 45 to 60 minutes
first 30 minutes up the bavarian mountains
then got lost on my way down but finally i found my home again

was definetely a really good workout

did some russian twists und crunches afterwards

then went to eat ayce sushi

[CuriousSimon]

didn't make it to the gym yesterday unfortunately
had 10 hours of university classes plus loads of homework so i'm going today

will keep you updated for more

[CuriousSimon]

Here's my workout for the day :

Triceps & Chest routine today

1x10 3x7 Dumbbell Benchpress (warmup: 2x 18kg) 2x25 kg in working sets
3x8 cable flys 2x15kg
dips - bodyweight 3 sets until failure
3x8 incline dumbbell benchpress 2x20kg
3x10 butterfly machine 50kg
3x8 triceps cable extensions 22,5 kg
2x10 dumbbell pullovers 30 kg

guys i have a question here for all of y'all:
would you recommend me staying on my 3 days split: back+biceps, chest+triceps, legs+shoulders,
or would you recommend me to train one group of muscle a day

cheers brahs