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  1. #1
    Registered User CuriousSimon's Avatar
    Join Date: Mar 2011
    Location: Bavaria, Germany
    Age: 22
    Stats: 5'11", 176 lbs
    Posts: 22
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    Exclamation -->The Hitchhiker's Guide to the Fitness Galaxy - european journal <---

    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
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  2. #2
    Registered User CuriousSimon's Avatar
    Join Date: Mar 2011
    Location: Bavaria, Germany
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    Post Workout 03/18/2011

    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
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  3. #3
    Registered User CuriousSimon's Avatar
    Join Date: Mar 2011
    Location: Bavaria, Germany
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    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
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  4. #4
    Registered User CuriousSimon's Avatar
    Join Date: Mar 2011
    Location: Bavaria, Germany
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    Stats: 5'11", 176 lbs
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    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
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  5. #5
    Registered User CuriousSimon's Avatar
    Join Date: Mar 2011
    Location: Bavaria, Germany
    Age: 22
    Stats: 5'11", 176 lbs
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    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
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  6. #6
    Registered User CuriousSimon's Avatar
    Join Date: Mar 2011
    Location: Bavaria, Germany
    Age: 22
    Stats: 5'11", 176 lbs
    Posts: 22
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    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
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