gnometosser Posted July 17, 2013 Report Share Posted July 17, 2013 Guten Tag from Germany (currently Moscow)! First of all I have to say: This site is amazing! I have read on here for about 2 months now, on and off. And I really like the approach. I more or less new to frequent and scheduled training and I am trying to go from slim/skinny to athletic.Currently I am residing in the German embassy of Moscow, and am working here for the summer. Also I am going to start working out and cleaning up my diet. Before it was "whatever is there". Pizza, fizzydrinks, Pasta, only the occasional salad and some half-hearted protein shake taken after a half-hearted workout every now and then, between gaming sessions of Borderlands 2. By being on this board I hope I can get some structure to my workout routine and diet, and somehow evolve into a healthy-eating Gunzerker: Not quite so bulky, of course. This is me now: You can see the difference to the gun wielding maniac I found the plan on the internet (german site): 1. Monday - Chest, Shoulders, Abs: ChestBench Presses 10, 8 , 6Dumbbell pullovers 10, 8, 6Single Arm (in lack of dual machine) Chest fly, each side: 10, 10 Shoulders (front/sides)Dumbell front raises 12, 10, 8Sideraises 12, 10 ,8 AbsChrunches-machine 3x15-20 (rising weights)Hanging Leg raises 3x15-20 (almost impossible for me, after the chrunches) 2. Wednesday - Back, Shoulders, Triceps BackClose-grip lat. pull-downs 10, 8, 6 (Are pull ups not better for this?)Bent-over barbell rows 10, 8, 6Hyperextensions 10, 10 (what is a good alternative for this? I used two sets of 10 deadlifts last week) ShouldersBent-over sideraises 15, 12, 10 TricepsFrench-presses 10, 8, 6Triceps rope extensions 12, 10, 8 3. Friday Legs, Biceps LegsLeg raises 12, 10, 8Squats 10, 8, 6 (on the guided rack)Leg Curls 10, 8, 6 BicepsBarbell Curls 10, 8, 6Scottcurls 10, 8, 6 I have followed this plan for about 2 weeks now, and I am going to show you the weight numbers, after I've started tracking them today. Also I will do a little bit of leg work every single one of these three days because of the slight dysproportion I gained from "pull-ups only" workout I did before I found the gym I am going to: Diet-wise I am going to start Paleo-ing it up. I love my meats, and especially my Fishes (Tuna you brine soaked dream!) and will hopefully be able to keep up with home-cooking for lunch at work. Today I will eat two chicken breasts with broccoli, Which I will take to work with me, tomorrow too. Okay before I write too much I will just end it here. Hello Nerdfitness-Community! Going to work out now,... Cheers, Gnometosser! Health is more than the absence of sickness! Link to comment
Recommended Posts
Archived
This topic is now archived and is closed to further replies.