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Rex
12-15-13, 11:01 pm
I used to be an IFBB Pro. Or at least I thought I was. I had qualified for an IFBB Pro Card in early 2013. So I put in my application for the 2014 season via the German IFBB federation. At this point everything seemed fine. That is, until Friday 13th.

The president of the German federation personally called me to apologize greatly because my Pro Card had been denied. Apparently the IFBB has recently changed the qualification standards for the 2014 contest season for all European athletes. Only Overall winners at international amateur shows, such as the Arnold Classic, Mr. Olympia, World Championships etc., may obtain an IFBB Pro Card. This means that my Top 3 placing at the Arnold '13 and my overall national German title aren't good enough anymore.

I'm not going to complain, cry, or be angry about that. I can't change any of this. What I can do though is get back into the gym and reclaim what was lost, what had almost been mine.

IFBB pro status.

My first attempt will take place at the Amateur Mr. Olympia in Prague, Czech Republic on June 06. - 08. 2014.

This thread will document my entire Journey. Training, nutrition, supplementation, progress pictures, you name it, it will be here.

25 weeks out. Here we go.

Universal Rep
12-16-13, 2:14 pm
Good luck in Prague brotha. In for the ride...

Rex
12-16-13, 10:16 pm
Ok guys! This Is what I´m looking like right now.
Around 255lb (116-117kg)

http://i852.photobucket.com/albums/ab87/Roman_Fritz/Road%20to%20the%20amateur%20Mr%20Olympia/A2FCB6FE-3F94-4467-8A5A-26D9EE4A9417_zpsbjsnlqrr.jpg (http://s852.photobucket.com/user/Roman_Fritz/media/Road%20to%20the%20amateur%20Mr%20Olympia/A2FCB6FE-3F94-4467-8A5A-26D9EE4A9417_zpsbjsnlqrr.jpg.html)

The goal at this point is to put on as much size as possible.

http://i852.photobucket.com/albums/ab87/Roman_Fritz/Road%20to%20the%20amateur%20Mr%20Olympia/A54E219D-0968-4C23-8E43-83FBC254936B_zpswzh6e3ol.jpg (http://s852.photobucket.com/user/Roman_Fritz/media/Road%20to%20the%20amateur%20Mr%20Olympia/A54E219D-0968-4C23-8E43-83FBC254936B_zpswzh6e3ol.jpg.html)

Even if this means that the conditioning has to suffer a little bit for that.

http://i852.photobucket.com/albums/ab87/Roman_Fritz/Road%20to%20the%20amateur%20Mr%20Olympia/80BFB279-EB38-4DEA-B657-DF23D4FAE8BC_zpshbjxrz6b.jpg (http://s852.photobucket.com/user/Roman_Fritz/media/Road%20to%20the%20amateur%20Mr%20Olympia/80BFB279-EB38-4DEA-B657-DF23D4FAE8BC_zpshbjxrz6b.jpg.html)

Depending on how things are going I will try gaining weight for 12-14 weeks. Followed by a 10-12 week cutting phase

Rex
12-16-13, 10:34 pm
TRAINING

30 min. starved cardio upon waking

AM workout: Chest, Abs
Pec Deck flys 5sets 12-20reps
Incline dumbbell press 10 6-12
Decline Hammer press 5 12
Dumbbell pullover 5 12
+Abs

PM workout: shoulders, triceps
Standing military press 5 5-12
Dumbbell side laterals 10 12
Machine side laterals 3 12 last set double strip
Upright rows 3 15

Rope pushdowns 3 15 last set double strip
Overhead dumbbell 5 6-12
Bodyweight dips 5 to failure
Machine extensions 3 12

NUTRITION

Meal 1:
125gr oats
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
100gr buckwheat flour
15 eggwhites
100gr ricecakes

Meal 3:
330gr chicken
100gr ricecakes

Meal 4:
330gr steak
100gr ricecakes

PM workout

Meal 5:
Same as meal 2

Meal 6:
Same as meal 3

Meal 7:
Same as meal 3


SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post workouts
Universal Glutamine: 10gr upon waking, 10gr post workouts
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 7
Universal Chromium: 3 caps with post workout meals (2; 5)
Animal PUMP: 1 before AM workout (stim cap removed) with strong black coffee

Rex
12-17-13, 8:09 pm
TRAINING

Most of the time I take Tuesdays off. This week hasn´t been any different. This means no training, no scheduled eating, sleeping in etc. I take Advantage of the free time to run all kinds of errands. Today for example I had my annual check up at the dentist, went for grocery shopping, took care of a lot of emails that I had not yet respomded to and also got a much needed deep tissue massage Treatment for my legs and lower back. Bobby, the therapist is go to. is a long time friend and he knows all the problem areas of my body that need to be fixed. If it wasn´t for him I´d probably not even be able to stand up straight...
As far as sleeping in goes, I really catch up on my sleep on my offdays. Today I slept until 3.00 PM.


Although I took a day off from weights, I still put in 30 minutes of morning cardio before breakfast. I have a crosstrainer in my basement, which is convenient because I don´t have to drive to the gym only to do cardio.

No scheduled eating doesn´t mean that I stuff my face with junk food. I eat clean. Period. But I eat only when I want to and therefore my digestive system gets a break before the pounding begins anew over the next 6 days.


NUTRITION

Here´s what I ate today:

Meal 1
125gr oats
15 eggwhites

Meal 2
330gr chicken
100gr rice cakes

Meal 3
330gr turkey
100gr rice cakes

Meal 4
330gr chicken
100gr rice cakes

Meal 5
330gr turkey
100gr rice cakes

I had vegetables with every meal except breakfast. I never take those into account...


SUPPLEMENTS
Animal Pak: 1 breakfast, 1 meal 4
Animal Omega: 1 breakfast, 1 meal 5
Animal Flex: 1 meal 2, 1 meal 5
Animal Nitro: 2 upon waking
Universal Glutamine: 10gr upon waking
Animal PM: 1 20min. before meal 5

Universal Rep
12-18-13, 10:51 am
I took a day off from weights

Is this sumthin thats hard for ya or sumthin ya actually look forward to?

G Diesel
12-18-13, 11:41 am
The most intense dude I know. A beast in the gym and an extremely meticulous, dedicated athlete...

But underneath the hard exterior is a very bright, determined, nice guy with a good heart.

Welcome to Animal, my jacked friend. You belong here.

Peace, G

Rex
12-18-13, 11:53 am
Is this sumthin thats hard for ya or sumthin ya actually look forward to?

I force myself into doing it. My body needs the rest, I know that but I´m always so exited about training that it´s a very hard thing for me to back down even for only one day. The longest I ever went without a day off has been 14 weeks...

Rex
12-18-13, 12:01 pm
The most intense dude I know. A beast in the gym and an extremely meticulous, dedicated athlete...

But underneath the hard exterior is a very bright, determined, nice guy with a good heart.

Welcome to Animal, my jacked friend. You belong here.

Peace, G

Thanks, G! What a great compliment coming from you.

I´m more than proud to be affiliated with ANIMAL. Something I dreamed about ever since I lifted my first rusty weight in the basement of the boarding school I went to...
Payed my dues every day... now I´m here!

Cheers, my brother!

Universal Rep
12-18-13, 12:03 pm
Something I dreamed about ever since I lifted my first rusty weight in the basement of the boarding school I went to...



Sounds like theres a great story here...

J-Dawg
12-18-13, 1:47 pm
Great to see you on board now with Team Animal Roman!

Rex
12-18-13, 7:47 pm
I have to say, that one day off really did me good. I felt refreshed and ready to go as I woke up in the morning. As always I slammed down 1,5 liters of water to rehydrate my body, and washed down 2 Animal Nitro packs and 10gr of Universal Glutamine with that. After that I put in 30min. on the Crosstrainer, made breakfast and headed to the gym for workout no. 1. It´s back day!


TRAINING

AM workout: back, abs
Neutral grip pulldown 3x127lb; 20reps each rest/paused
Barbell rows 5x255lb; 11, 9, 8, 7, 7reps
Dumbbell rows 3x110lb; 8, 7, 7
T-bar 3x193lb; 12reps each rest/paused
Padded T-bar 3x72lb; 12reps each rest/paused, last set double strip of 12reps each
Dumbbell pullover 3x88lb; 12, 9+3r/p, 7+5r/p
Reverse grip pulldown 3x100lb; 15reps each cheated to complete 15reps
+2 execises of 3 sets abs

PM workout: back, traps, rear delts, biceps
Wide grip pulldown 3x132lb;
Dumbbell pullover 3x88lb;
Behind neck pulldown 3x110lb;
Db shrug 5x132lb;
Smith machine shrug 3x200lb; 12reps each r/p
Cable rear delts 3x45lb; 15reps each r/p, last set strip 15reps
Db lying rear delts 3x33lb; 15reps each, finish up with partials until 15reps
Machine curls 3x55lb; 12reps each r/p, last set r/p until 20reps
Barbell spider curl 5x77lb; 9, 7, 6, 6, 6reps
Single arm rope hammer 3x33lb; 12reps each, assist with other arm if necessary
+2 exercises forearms


NUTRITION

Meal 1:
125gr oats
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
100gr buckwheat flour
15 eggwhites
100gr ricecakes

Meal 3:
330gr chicken
100gr ricecakes

Meal 4:
330gr chicken
100gr ricecakes

PM workout

Meal 5:
Same as meal 2

Meal 6:
Same as meal 3

Meal 7:
Same as meal 3

I add vegetables with meals 3, 6 and 7...
I drink at least 3 gallons of water per day


SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post workouts
Universal Glutamine: 10gr upon waking, 10gr post workouts
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 7
Universal Chromium: 3 caps with post workout meals (2; 5)
Animal PUMP: 1 before AM workout (stim cap removed) with strong black coffee

shortstack
12-19-13, 11:21 am
Welcome to the forum an congrats on getting picked up by animal. Sucks they took it away but it's going to mean that much more when you get it back. Impressive physique brother, I'll be along for the ride.
Jeremy

Theonidus
12-19-13, 11:46 am
Subbed for the journey of the most intense bodybuilder that I know of.

knotahumanbeing
12-19-13, 1:18 pm
Welcome brother. Good luck on your journey!

Rex
12-19-13, 9:31 pm
It´s legday. My favorite training day. Thank god I have at least two of the each week!
I split my lower body into two separate workouts. Calves and hamstrings are trained in the morning. At night I return to the gym for quads and some more hamstrings. I always make sure tohit my hamstrings just as hard, if not even harder, than my quads. Good frontal legs is something you see often. But a competitor with balanced and equally as well developed hamstrings and calves is rare sight these days.
Here is what I did today:


TRAINING

30min. starved cv on crosstrainer

AM workout
Calves, hamstrings:
Seated calf raises 3x254lb; 12, 8+4, 7+5 rest/paused, DC stretch after last set
Donkey calf raises 3x331lb; 8+4, 12, 9+3 r/p, DC stretch after last set
Standing calves 3x485lb; 12, 12, 9+3 r/p
Tibialis raises 3x20 r/p bodyweight
Lying hams 5x72lb; 20, 12+8, 12+8, 11+9, 11+9 r/p and cheated if necessary
Stiff leg deads 5x405; 6, 4, 4, 4, 4
Glute-ham raises 3x45lb; 12, 12, 9+3 dropped the plate to reach 12reps
Single leg curls 3x88lb; 12, 8+4, 8+4 cheated to reach 12reps

PM workout
Hamstrings, quads:
Lying hams 5x72lb; 12 reps each
Leg extensions 5x77lb; 20, 16+4, 14+6, 13+7, 12+8 r/p
Squats 225lbx15, 315x8, 365x6, 405x4, 4, 4, 3, 3, 3, 3, 315x6
Sissy squats 5xbodyweight; 12, 12, 9+3, 8+4, 8+4 forced reps
Adductor/Abductor machine superset 3x12
+thorough stretching


Nutrition
Meal 1:
125gr oats
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
100gr buckwheat flour
15 eggwhites
100gr ricecakes

Meal 3:
330gr chicken
100gr ricecakes

Meal 4:
330gr steak
100gr ricecakes

PM workout

Meal 5:
Same as meal 2

Meal 6:
Same as meal 3

Meal 7:
Same as meal 3

I add vegetables with meals 3, 6 and 7...
I drink at least 3 gallons of water per day



SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post workouts
Universal Glutamine: 10gr upon waking, 10gr post workouts
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 7
Universal Chromium: 3 caps with post workout meals (2; 5)
Animal PUMP: 1 before AM workout (stim cap removed) with strong black coffee

Rex
12-20-13, 7:34 pm
As I woke up in the morning I really felt the soreness of yesterday´s leg training sessions. I stepped on the scale and it showed 258.5lb, which means my bodyweight is slowly crawling up. Considering that I am taking in a minimum of 550gr of protein and 800gr of carbs per day, it´s still not fast enough for me. I´ll just add more food. I´m lucky to have a good metabolism and therefore it´s really hard for me to put on a lot of bodyfat. When I get out of shape it´s mainly due to water retention from all the carbs I´m eating. Once I start dieting this comes off in only a few days…

TRAINING
30min. starved cv on crosstrainer

AM workout: chest, abs
Incline barbell 5x275lb; 7+1, 6+1, 4+1, 4+1, 4+1 forced reps
Incline db flys 45lbx 8, 55lbx 10, 8, 7, 6, 7
Dips bodyweight x5; 10, 12, 8, 7, 6
Cable crossover 5x 70lb; 12, 12, 9+3, 9+4, 8+4 r/p; last set strip 12reps
Db pullover 5x83lb; 12 reps each r/p
+1 exercise abs

PM workout: shoulders, triceps
Military presses 5x182lb; 12, 8, 7, 6, 6  strip to 138lb 20reps r/p
Db side laterals 10x40lb; 12 reps r/p and cheated if necessary
single side lateral machine 3x105lb, 12 reps r/p
upright rows 3x100lb; 12 reps r/p and cheated
Rope pushdown 3x143lb; 15, 13+3, 10+5 r/p; last set finished with 15 partials
Single lying db extension 3x40lb; 12, 9+3, 7+5 forced reps
Dips bodyweightx5; 10, 8, 7, 7, 6, 6
Overhead extension machine 3x77lb; 12, 9+3, 7+5 r/p; DC stretch after final set


NUTRITION

Meal 1:
125gr oats
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
100gr buckwheat flour
15 eggwhites
100gr ricecakes

Meal 3:
330gr chicken
100gr ricecakes

Meal 4:
330gr chicken
100gr ricecakes

PM workout

Meal 5:
Same as meal 2

Meal 6:
Same as meal 3

Meal 7:
Same as meal 3

I add vegetables with meals 3, 6 and 7...
I drink at least 3 gallons of water per day



SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post workouts
Universal Glutamine: 10gr upon waking, 10gr post workouts
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 7
Universal Chromium: 3 caps with post workout meals (2; 5)
Animal PUMP: 1 before AM workout (stim cap removed) with strong black coffee

deanna7272
12-20-13, 7:50 pm
When I read your first post, my first thoughts were "you're kidding???" That's just crazy... I'm sure that card is not far away...

Subbed for the ride...

Rex
12-20-13, 8:13 pm
When I read your first post, my first thoughts were "you're kidding???" That's just crazy... I'm sure that card is not far away...

Subbed for the ride...

Thanks for signing up, deanna! You won´t regret it...

By tomorrow it will be 24 weeks away. I plan on nothing but winning that damn show in Prague.

Rex
12-20-13, 8:16 pm
Great to see you on board now with Team Animal Roman!

I can´t tell you how great I feel! Thanks for welcoming me, J-Dawg.
Looking forward to meeting you...

Rex
12-20-13, 8:18 pm
Welcome to the forum an congrats on getting picked up by animal. Sucks they took it away but it's going to mean that much more when you get it back. Impressive physique brother, I'll be along for the ride.
Jeremy


Thank you, shortstack.
Yeah... at first I felt bad about it, but now I realize that it actually lit up my inner fire again. I´ll get that thing. 24 weeks to go...

Rex
12-20-13, 8:20 pm
Subbed for the journey of the most intense bodybuilder that I know of.


Good to know you with me and thanks for the compliment, my friend.

Rex
12-20-13, 8:22 pm
Welcome brother. Good luck on your journey!

Thank you very much.
In my opinion good luck comes from hard work... Don´t you agree?

deanna7272
12-21-13, 1:47 am
Thanks for signing up, deanna! You won´t regret it...

By tomorrow it will be 24 weeks away. I plan on nothing but winning that damn show in Prague.

Oh, from what I'm seeing, I know I won't... You are definitely surrounded by great folks here and have come to the right place for support... I'm sure a lot of us will be looking to you as an inspiration also...

Eyes on the Prize!!

Rex
12-21-13, 7:32 pm
As I woke up today, my lower back felt tight and I honestly would have rather stayed in the warmth and coziness of my bed. But of course I sucked it up. Washed down two packets of NITRO and jumped on my crosstrainer for 30 minutes. This did me good because it warmed up my whole body and the tension in my lower back was relieved.
For some reason this day feels like everything is running in slow motion. I even got to the gym 10 minutes later than normal. Maybe I should have spiked my morning coffee with some RAGE…
Damn it! I even forgot my phone at home. No Metalica to give me a boost. So as I warm up with pulldowns, I give myself a little pep-talk and as soon as the PUMP starts kicking in I dive into the zone. 24 weeks to go from this point. I won´t waste one single day…

TRAINING
AM workout: back, abs
Neutral grip pulldown 3x127lb; 20reps each rest/paused
Barbell rows 5x275lb; 9, 8, 8, 7, 7 reps
Dumbbell rows 3x110lb; 9, 8, 6
T-bar 3x193lb; 12reps each r/p
Padded T-bar 3x88lb; 12, 10+2, 8+4 r/p, last set triple strip of 12reps each
Dumbbell pullover 3x88lb; 12, 12, 10+2 r/p
Reverse grip pulldown 3x110lb; 15reps each cheated to complete 15reps
+2 execises of 3 sets abs
Workout was good. Beat my log book on every lift…


PM workout: back, traps, rear delts, biceps
Wide grip pulldown 3x154lb; 12, 8+4, 8+4 r/p, last set strip 110lbx20 r/p
Dumbbell pullover 3x88lb; 12, 8+4, 8+4 r/p
Behind neck pulldown 3x110lb; 20, 20, 15+5 r/p
Db shrug 5x132lb; 9, 8, 8, 7, 7
Smith machine shrug 3x200lb; 12reps each r/p
Cable rear delts 3x45lb; 15, 12+3, 10+5 r/p, last set strip 28lbx15
Db lying rear delts 3x38lb; 12reps each, finish up with partials until 12reps
Machine curls 3x55lb; 12, 7+5, 6+6 r/p, last set r/p until 20reps
Barbell spider curl 5x77lb; 9, 8, 7, 6, 5reps
Rope hammer curl 3x66lb; 15reps each, cheated if necessary to reach 15reps
+2 exercises forearms


NUTRITION

Meal 1:
125gr oats
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
100gr buckwheat flour
15 eggwhites
100gr ricecakes

Meal 3:
330gr chicken
100gr ricecakes

Meal 4:
330gr chicken
100gr ricecakes

PM workout

Meal 5:
Same as meal 2

Meal 6:
Same as meal 3

Meal 7:
Same as meal 3

I add vegetables with meals 3, 6 and 7...
I drink at least 3 gallons of water per day


SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post workouts
Universal Glutamine: 10gr upon waking, 10gr post workouts
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 7
Universal Chromium: 3 caps with post workout meals (2; 5)
Animal PUMP: 1 before AM workout (stim cap removed) with strong black coffee

Rex
12-22-13, 7:41 pm
Damn it! My back is crazy sore this morning! I really must have stimulated it yesterday. Good job…
It´s Sunday and while everybody else is taking the day off, I´m going to hit legs. I´m feeling more motivated than ever and I´m looking forward to the pain and torture of every upcoming training session. I want that amateur Mr. O title and the Pro Card that comes along with it bad. I´m determined to make every rep, every second of sleep and every gram of protein count.
#attackdogmode

Here is what I did today:

TRAINING

30min. starved cv on crosstrainer

AM workout
Calves, hamstrings:
Standing calf raises 3x673lb; 12, 12, 9+3 rest/paused, immediately proceed with 
Seated calf raises 1x188lb; 8+4, 3x210lb 12, 9+3, 8+4 r/p, DC stretch after last set
One legged leg press calves 3x225lb; 8, 4, 3 r/p
Tibialis raises 3x20 r/p bodyweight
Single leg curls 3x127lb; 12, 12, 10+2 cheated
Glute-ham raises 3x45lb; 10+2, 9+3, 8+4 dropped the plate to reach 12reps
lying leg curls 5x72lb; 20, 13+7, 12+8, 10+10, 8 cheated and r/p to reach 20reps, immediately go to 
db stiff leg deads 5x121lb; 6, 6, 5, 5, 5
immediately finish up with 1 set of bodyweight walking lunges to failure

PM workout
Hamstrings, quads:
Walking lunges 5x100lb; 12 reps each immediately go to 
Lying curls 5x72lb; 12 reps each, cheated if necessary, immediately go to 
Extensions 5x88lb; 12, 12, 9+3, 8+4, 9+3 double strip of 12, 12
Squats 225lbx10, 315x6, 6, 5, 5, 6, 5, 5, 5, 4 immediately go to
Sissy squats 5xbodyweight; 12, 12, 9+3, 8+4, 8+4 forced reps
+thorough stretching


Nutrition

Meal 1:
125gr oats
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
100gr buckwheat flour
15 eggwhites
100gr ricecakes

Meal 3:
330gr chicken
100gr ricecakes

Meal 4:
330gr steak
100gr ricecakes

PM workout

Meal 5:
Same as meal 2

Meal 6:
Same as meal 3

Meal 7:
Same as meal 3

I add vegetables with meals 3, 6 and 7...
I drink at least 3 gallons of water per day


SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post workouts
Universal Glutamine: 10gr upon waking, 10gr post workouts
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 7
Universal Chromium: 3 caps with post workout meals (2; 5)
Animal PUMP: 1 before PM workout (stim cap removed) with strong black coffee

Rex
12-23-13, 7:38 pm
It´s Monday or international chest day as they call it. So that´s what´s first on my schedule this morning. The gym I train at is a very small privately owned facility with a lot of history. Lee Haney, and Samir Bannout have trained here before the 1983 Olympia… You will never see more than 10 people working out at the same time. When I go there on Mondays to do my chest workout, I know that all of the old timers will be doing the same thing. I never have to worry about having to look for someone to give me a good spot. Those guys, especially Gregor and Henry, are real artists when it comes to assisting on a heavy lift. And of course that´s what I plan on doing. Heavy and intense lifting!
As far as my food goes, I feel that my body has accustomed to the amounts I have been eating since I started my journey on Dec. 7th. I was walking around feeling full and stuffed all the time, now I feel good. I could even eat more. And since my goal is to put on as much size as possible that´s exactly what I´m going to do.
I won´t let go of my goal…
#attackdogmode


TRAINING

30min. starved CV on crosstrainer

AM workout: Chest
Flat barbell press 225lbx11, 315lbx4+1, 3+1, 3+1, 2+1, 225lbx8+2 forced reps
Incl. db press 100lbx 10, 8, 8, 7, 7
Bodyweight dips
Superset with 5x20reps, dip to failure then proceed with push ups until 20 reps
Push ups
Cable crossover 5x66lb; 15reps per set, cheated if necessary
Db pullover 5x83lb, 12, 12, 12, 8+4, 6+6 rest/paused

Great workout! No shoulder pain and amazing pump

PM workout: shoulders, triceps (different gym than normal)
High incl. bar press 225lbx 9+1, 7+1, 7+1, 6+1, 5+1 forced reps, immediately go to 
Machine press 72lbx12+8 r/p, 116lbx 12, 9+3, 7+5 r/p
Side lateral 10x40lb 12 reps each set, cheated if necessary last set stripped to 28lbx20 r/p
Side cable laterals 3x33lb, 12reps each set + 5partials
Rope pushdown 110lbx 15, 11+5, 10+5 r/p, finished with 15 partials in stretched position
Lying db extension 33lbx 15, 12, 11+1 forced rep
Dips bodyweightx 10, 8, 7, 6, 6
Single arm cable pushdown 3x61lb, 12 reps each set

Same in the PM. I felt like I my delts were about to pop

Nutrition

Meal 1:
125gr oats
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
100gr buckwheat flour
15 eggwhites
100gr ricecakes

Meal 3:
330gr chicken
100gr ricecakes

Meal 4:
330gr turkey
100gr ricecakes

PM workout

Meal 5:
Same as meal 2

Meal 6:
Same as meal 3

Meal 7:
Same as meal 3

I add vegetables with meals 3, 6 and 7...
I drink at least 3 gallons of water per day


SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post workouts
Universal Glutamine: 10gr upon waking, 10gr post workouts
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 7
Universal Chromium: 3 caps with post workout meals (2; 5)
Animal PUMP: 1 before AM workout (stim cap removed) with strong black coffee

Rex
12-24-13, 7:29 pm
Like I told you last week I usually take Tuesdays. If I do at all… This week I´m hitting the gym. I don´t feel like I need the rest and on top of that it´s Christmas. I almost feel obligated to train just to prove a point.
My body is responding great to the stimulus I´m putting it under and increased food intake. This morning I finally got up to 260lb! 260.5lb actually… I´ll be posting update pictures within the next couple of days.
The pumps I´m getting lately are ridiculous. Sometimes I have to lighten up the poundage on certain lifts because otherwise I would not be able to execute and feel it properly. For example, after my first bicep exercise, my arms are so blown up that I can only perform two thirds of the movement. A peak contraction is impossible at that point. Wondering if that is a good thing or not… -_-


TRAINING

30min starved CV on crosstrainer

AM workout: back, abs
Neutral grip pulldown 3x132lb; 20, 12+8, 12+8 rest/paused
Barbell rows 5x254lb; 10, 8, 7, 7, 6 reps
Dumbbell rows 3x100lb; 10, 10, 10
T-bar 3x193lb; 12reps each r/p immediately go to
Padded T-bar 45lbx15+5 r/p; 66lbx 13, 12, 12 immediately go to
Dumbbell pullover 3x88lb; 12, 9+3, 9+3 r/p
Reverse grip pulldown 3x110lb; 15reps each cheated to complete 15reps
+2 execises of 3 sets abs



PM workout: back, traps, rear delts, biceps
Wide grip pulldown 3x132lb; 15+5, 13+7, 11+9 r/p
Dumbbell pullover 3x88lb; 12, 12, 12 emphasize the stretch!
Behind neck pulldown 3x110lb; 20, 20, 15+5 r/p
Db shrug 5x132lb; 10, 9, 7, 7, 7
Smith machine shrug 3x177lb; 12reps each r/p
Cable rear delts 3x45lb; 15, 14+1 cheated , 11+4 r/p, last set strip 28lbx15
Db bent over rear delts 3x38lb; 12reps each, cheated a little
Machine curls 3x55lb; 12, 8+4, 7+13 r/p, last set r/p until 20reps
Db preacher curl 3x33lb; 12, 8+4, 7+5 assisted with other arm
Rope hammer curl 3x77lb; 15reps each, cheated if necessary to reach 15reps
+2 exercises forearms



Nutrition

No Christmas dinner for me. Haven´t earned it yet. I need that Pro Card!

Meal 1:
125gr oats
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
100gr buckwheat flour
15 eggwhites
100gr ricecakes

Meal 3:
330gr chicken
100gr ricecakes

Meal 4:
330gr turkey
100gr ricecakes

PM workout

Meal 5:
Same as meal 2

Meal 6:
Same as meal 3

Meal 7:
Same as meal 3

I add vegetables with meals 3, 6 and 7...
I drink at least 3 gallons of water per day


SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post workouts
Universal Glutamine: 10gr upon waking, 10gr post workouts
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 7
Universal Chromium: 3 caps with post workout meals (2; 5)
Animal PUMP: 1 before AM workout (stim cap removed) with strong black coffee

Rex
12-25-13, 8:01 pm
It´s Christmas Morning and normally the gym would be closed. Luckly the owner trusted me with the key to the place. I can go whenever I want, which is pretty cool. I prefer training at times when there is very little going on in the gym. Whenever possible I wait until after regular business hours. Stepping alone onto a quiet gymfloor, no music, no people, no distractions… almost feels like some kind of a religious experience.
If you´re wondering what the hell I´m doing working out on Christmas Morning instead of spending time with my family, you should know that I do not have a family anymore. Everybody is dead. My mother is the only person left that is dear to my heart. She doesn´t give a damn about Christmas though. ..
So today is just another legday!

TRAINING

30min. starved cv on crosstrainer

AM workout
Calves, hamstrings:
Seated calf raises 3x265lb; 12, 10+2, 7+5 rest/paused, DC stretch after last set, immediately go to
Donkey calf raises 3x331lb; 7+5, 12, 7+5 r/p, DC stretch after last set, immediately go to
Standing calves 3x508lb; 6, 12, 11+1 forced, 9+3 r/p
Tibialis raises 3x20 r/p bodyweight
Lying hams 5x72lb; 20, 14+6, 11+9, 11+9, 11+9 r/p and cheated if necessary
Stiff leg deads 5x405; 6, 6, 5, 4, 4
Glute-ham raises 3x45lb; 12, 12, 10+2 dropped the plate to reach 12reps
Single leg curls 3x88lb; 12, 12, 10+2 cheated to reach 12reps

PM workout
Quads:
Leg extensions 5x77lb; 20, 16+4, 15+5, 13+7, 13+, 15+5 r/p
Squats 225lbx20, 315lbx7, 7, 7, 7, 5, 7, 6, 405lbx 3, 3, 3
Squat machine 5x177lb; 5x10reps r/p
Sissy squats 5xbodyweight; 5x10reps, forced reps
+thorough stretching

https://www.facebook.com/photo.php?fbid=692607120770111&l=25a022c1f2

NUTRITION

Meal 1:
125gr oats
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
100gr buckwheat flour
15 eggwhites
100gr ricecakes

Meal 3:
330gr chicken
100gr ricecakes

Meal 4:
330gr steak
100gr ricecakes

PM workout

Meal 5:
Same as meal 2

Meal 6:
400gr Flunder
100gr ricecakes

Meal 7:
Same as meal 3

I add vegetables with meals 3, 6 and 7...
I drink at least 3 gallons of water per day


SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post workouts
Universal Glutamine: 10gr upon waking, 10gr post workouts
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 7
Universal Chromium: 3 caps with post workout meals (2; 5)
Animal PUMP: 1 before PM workout (stim cap removed)
Animal RAGE: 1 Scoop before PM workout

Swolepez
12-25-13, 8:26 pm
Merry Christmas Roman!

So for your PM workout, I see you listed Rage..... The original formula or XL?

Rex
12-25-13, 10:11 pm
Merry Christmas Roman!

So for your PM workout, I see you listed Rage..... The original formula or XL?

I am still using the regular formula. Haven´t even tried the XL since it´s not available via the european distributor yet. What´s the difference?
Do you like it better?

Rex
12-26-13, 7:29 pm
Everything is going great! My body feels like it is growing by the day and all my lifts are going up, too. Despite of a little elbow pain and lower back tightness my machine is running smoothly and training is total fun. After my warm ups in the beginning of a workout, I´m already skin busting pumped. I look forward to every training session and every meal because I know each and every single one of them is going to make me bigger, stronger and better.
#attackdogmode

TRAINING
30min. starved cv on crosstrainer

AM workout: chest, abs
Incline barbell 225lbx12, 275lbx8+1, 315lbx3+1, 2+1, 2+1, forced reps 225lbx10
Incline db flys 60lbx 8, 7, 6, 6, 6 immediately go to
Dips bodyweight x5; 12reps each set, assisted if necessary, immediately go to
Cable crossover 5x64lb; 12, 12, 9+3, 8+4, 8+4 r/p; last set strip 50lbx12reps
Db pullover 5x88lb; 12 reps each r/p
+1 exercise abs

PM workout: shoulders, triceps
Military presses 5x182lb; 13, 8, 6, 5, 5  strip to 138lb 20reps r/p
Db side laterals 11x40lb; 12 reps r/p and cheated if necessary
single side lateral machine 3x105lb, 12 reps r/p
cable upright rows 3x121lb; 12 , 8+4, 7+5 r/p and cheated
Rope pushdown 3x155lb; 12+3, 9+6, 7+8 r/p; strip set 15x100lb
Single lying db extension 3x33lb; 13, 10+2, 9+3 forced reps
Dips bodyweightx5; 10, 8, 7, 6, 6
Overhead extension machine 3x77lb; 12, 9+3, 8+4 r/p; DC stretch after final set


NUTRITION

Meal 1:
125gr oats
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
100gr buckwheat flour
15 eggwhites
100gr ricecakes

Meal 3:
330gr chicken
100gr ricecakes

Meal 4:
330gr turkey
100gr ricecakes

PM workout

Meal 5:
Same as meal 2

Meal 6:
Same as meal 3

Meal 7:
Same as meal 3

I add vegetables with meals 3, 6 and 7...
I drink at least 3 gallons of water per day


SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post workouts
Universal Glutamine: 10gr upon waking, 10gr post workouts
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 7
Universal Chromium: 3 caps with post workout meals (2; 5)

Rex
12-27-13, 7:42 pm
The Christmas Holidays are finally over and people are gearing up for New Year´s Eve, or “Silvester” as it´s called in Germany. Everybody seem to be throwing their own party and I´m getting invitations left and right, even from people that I don´t even know or that are living on the opposite end of the country. I feel blessed to witness so many people think and care about me, but, just like Christmas has been, New Year´s Eve is going to be just another day at the office for me.
#attackdogmode

TRAINING

30min starved CV on crosstrainer

AM workout: back, abs
Neutral grip pulldown 3x132lb; 20, 14+6, 13+7 rest/paused
Barbell rows 5x243lb; 12, 9, 9, 9, 7 reps
Dumbbell rows 3x110lb; 8, 8, 7
T-bar 3x193lb; 12reps each r/p immediately go to
Padded T-bar 50lbx12+8 r/p; 72lbx12, 10+2, 9+3 double strip 12 reps each
Dumbbell pullover 3x88lb; 12, 9+3, 8+4 r/p
Rope Lat pushdown 3x77lb; 12reps each cheated to complete 12reps
+1 execises of 3 sets abs



PM workout: back, traps, rear delts, biceps
Wide grip pulldown 3x132lb; 20, 14+6, 12+8 r/p
Dumbbell pullover 3x88lb; 12, 12, 12 emphasize the stretch!
Behind neck pulldown 3x110lb; 20, 20, 16+4 cheated
Db shrug 5x132lb; 11, 8, 7, 7, 6
Smith machine shrug 3x188lb; 12reps each r/p
Cable rear delts 3x45lb; 15, 13+2, 12+3 r/p, last set strip 28lbx15
Db lying rear delts 3x33lb; 12reps each, partials to reach 12reps
Machine curls 3x55lb; 12, 7+5, 6+6 r/p
Alternate db curl 3x28lb; 3x12reps, super strict form
Rope hammer curl 3x77lb; 15reps each, cheated if necessary to reach 15reps
+2 exercises forearms


NUTRITION

Meal 1:
125gr oats
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
100gr buckwheat flour
15 eggwhites
100gr ricecakes

Meal 3:
330gr chicken
100gr ricecakes

Meal 4:
330gr turkey
100gr ricecakes

PM workout

Meal 5:
Same as meal 2

Meal 6:
Same as meal 3

Meal 7:
Same as meal 3

I add vegetables with meals 3, 6 and 7...
I drink at least 3 gallons of water per day


SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post workouts
Universal Glutamine: 10gr upon waking, 10gr post workouts
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 7
Universal Chromium: 3 caps with post workout meals (2; 5)
Animal PUMP: 1 before AM workout (stim cap removed) with strong black coffee

Rex
12-28-13, 7:36 pm
When my alarm woke me up this morning, I instantly knew that it was time to take a day off. I did not feel recovered at all, my whole body was aching and my legs were still sore from the workout three days ago. Since training an unrecovered muscle doesn´t make sense to me, I decided to shut off the alarm and sleep in. Resting and fueling up for tomorrow was all I was going to be concerned about today…
So I closed my eyes again and when I opened them the next time it was 3.00PM. How´s that for sleeping in?
To fill up all the free time I took care of some things all bodybuilders have to do: shaving my body, tanning, grocery shopping etc. I also met with Mathias “the pilot” Guth, a very good friend of mine. We hung out and caught up on stuff that had recently been happening in our lives.
All in all the day was pretty lazy but sometimes that´s exactly what one needs to improve. Exactly 23 weeks from today I will be stepping on stage at the Amateur Mr. O and I plan on being the last competitor to leave the stage.
#attackdogmode

TRAINING

30min. starved cv on crosstrainer

NUTRITION

Meal 1
125gr oats
20 eggwhites

Meal 2
330gr turkey
100gr ricecakes

Meal 3
330gr turkey
100gr ricecakes

Meal 4
330gr turkey
100gr ricecakes

Meal 5
330gr turkey
100gr ricecakes

Vegetables with meal 2. – 5.
>2 gallons of water

SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 3
Animal NITRO: 2 upon waking
Universal Glutamine: 10gr upon waking, 10gr 20min before meal 5
Animal OMEGA: 1 with breakfast, 1 with meal 5
Animal FLEX: 1 with meal 2, 1 with meal 4
Animal PM: 1 20min. before meal 5

Rex
12-29-13, 8:07 pm
After the restday I feel motivated and itchy to get back in the gym. What´s even more exciting is that it´s LEGDAY! My favorite day in my the rotation of bodyparts. I think I´ve mentioned that before…
I did my normal calves and hamstrings routine in the morning but decided to try something different for the quad session at night. I´ve been watching a Kai Greene leg training video while doing my cardio and I figured I would give his approach a try. Basically he pre exhausts his lower body with a number of exercises, before he finishes off his legs with Squats. I did not exactly copy his routine but based my training session on what I had gathered from the video. I knew it was going to be tough so I washed down a pack of PUMP and 2 packs of Nitro with a serving of Rage immediately before I started warming up on the steppmill. After that I was ready and KILLED IT!
#attackdogmode


TRAINING

30min. starved cv on crosstrainer

AM workout
Calves, hamstrings:
Standing calf raises 3x673lb; 12, 12, 10+2 rest/paused, immediately proceed with 
Seated calf raises 177lbx7+13 r/p; 3x210lb 12, 9+3, 8+4 r/p, DC stretch after last set
One legged leg press calves 3x243lb; 7, 2, 1 r/p
Tibialis raises 3x20 r/p bodyweight
Single leg curls 3x127lb; 12, 12, 12 immediately go to
Glute-ham raises 3x45lb; 10+2, 9+3, 8+4 dropped the plate to reach 12reps, immediately go to
lying leg curls 5x72lb; 12 reps each set, cheated
regular Deadlifts 405lb; 3x10reps r/p


PM workout
Hamstrings, quads:
Adductor machine superset with Jefferson Squats: 5sets each of 20/12
Abductor machine superset with stiff leg deads: 5sets each of 20/12
Sissy Squats with 45lb plate: 5sets, all strip sets (drop the plate at failure)
Lying hamstring curls: 3 sets of 20reps, all rest/paused to reach 20
Glute kickback on curl machine: 3 sets of 12-20, alternate legs non stop
Leg extensions: 6 sets of 12 reps each, all r/p to reach 12
Squats: 10 sets of 5-12reps (315lb was enough…)
+thorough stretching

NUTRITION

Meal 1:
125gr oats
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
100gr buckwheat flour
15 eggwhites
100gr ricecakes

Meal 3:
330gr chicken
100gr ricecakes

Meal 4:
330gr turkey
100gr ricecakes

PM workout

Meal 5:
Same as meal 2

Meal 6:
Same as meal 3

Meal 7:
Same as meal 3

I add vegetables with meals 3, 6 and 7...
I drink at least 3 gallons of water per day


SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post AM workout, 2 before and after PM workout
Universal Glutamine: 10gr upon waking, 10gr post workouts
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 7
Universal Chromium: 3 caps with post workout meals (2; 5)
Animal PUMP: 1 before PM workout (stim cap removed)
Animal Rage: 1 serving before PM workout

Chop
12-30-13, 4:55 am
Rex...

I really enjoy the detail you put into your training thread. The training and nutrition documentation is by far some of the best I've read. I'm picking up some new information that I intend to mix in with my own training. I wish you luck in 2014!

Chop

Rex
12-30-13, 7:19 pm
Rex...

I really enjoy the detail you put into your training thread. The training and nutrition documentation is by far some of the best I've read. I'm picking up some new information that I intend to mix in with my own training. I wish you luck in 2014!

Chop

Thank you very much for your feedback, Chop.
It´s great to hear that there are people out there appreciating what I´m doing. That´s very motivating.

Best of luck to you too, brother. It´s great to have you in for the journey.

Rex
12-30-13, 7:34 pm
Morning weight: 118,2kg / 260.9lbs

The aftermath of last night´s leg training is sitting in my bones and muscles. That´s why I always do chest after legs. I get to lie down… Although it can really be a bitch to kick up the weights on incline dumbbell presses. But honestly, I love the soreness after a great training session because it indicates growth, progression and accomplishment.
It has been a really strong day for me. I beat all my lifts from the previous week. I feel absolutely amazing and I refuse to leave anything behind during every single workout.
#attackdogmode


TRAINING
30min. starved cv on crosstrainer

AM workout: Chest
Flat barbell press 225lbx13, 315lbx5+1, 4+1, 3+1, 2+1, 2+1 forced reps
Incl. db press 121lbx 8, 7, 7, 6, 6
Bodyweight dips 5x12 reps, assisted if necessary
Cable crossover 5x64lb; 12reps per set, cheated if necessary
Db pullover 5x83lb, 5x12 reps rest/paused
+1 exercise abs

PM workout: shoulders, triceps
Seated db press 121lbx 6, 5, 4, 3+1, 3+1 forced reps
Side lateral 10x40lb 12 reps each set, cheated if necessary
Side machine laterals 3x105lb, 12reps each set + 5partials
Rope pushdown 155lbx 15, 10+5, 8+7 r/p, last set strip to 100lbx15
Lying db extension 33lbx 13, 12, 12+1 forced rep, switch arms non stop
Bench Dips bodyweight x 14, 10, 10, 8, 6
Overhead machine extensions 3x77lb, 12 reps each set, DC stretch after last set

Music of the day: EMINEM, The Marshall Mathers LP II

NUTRITION

Meal 1:
125gr oats
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
100gr buckwheat flour
15 eggwhites
100gr ricecakes

Meal 3:
330gr chicken
100gr ricecakes

Meal 4:
330gr turkey
100gr ricecakes

PM workout

Meal 5:
Same as meal 2

Meal 6:
Same as meal 3

Meal 7:
Same as meal 3

I add vegetables with meals 3, 6 and 7...
I drink at least 3 gallons of water per day


SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post workouts
Universal Glutamine: 10gr upon waking, 10gr post workouts
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 7
Universal Chromium: 3 caps with post workout meals (2; 5)
Animal PUMP: 1 before PM workout (stim cap removed) with strong black coffee

BB-FLEXPRO
12-31-13, 11:04 am
hey Roman!

I´m all in for your journey and I already told you on Facebook that it´s only a matter of time until the card will be in your hands! As a young hungry guy coming up in the sport myself I wanna take a moment to give you huge props for being so damn focused on your goal! It´s obvious that you are one of the very few to do WHATEVER it takes to reach your goal so it´s very cool to see someone having the same passion for the sport putting it above everything else if necessary in the moment. I noticed that a lot of guys think they do take this sport seriously but I you take a closer look they slack off every time a social event is one the horizon or friends are going out to party and drink...

Anyway I´m excited to follow your progress and with striations in your glutes at 23 weeks (wtf haha) out I´m honestly a bit ashamed of myself lol!! Keep grinding Roman you rock!

Rex
12-31-13, 7:46 pm
It´s the last day of the year and I´m going to finish strong. My back is the bodypart that needs the most improvement and that´s why I put even more into each training session than normally. Every repetition counts! I make sure to hit all the basic mass builders in every workout, instead of rotating them in and out. That means every backday centers around barbell- , dumbbell- and T-bar rows. Since I do Deadlifts with hamstrings the day after, I don´t do them with back. Sometimes I might finish off with Rack Deads but that´s it…
As I am writing this it´s already January 1st 2014, 00.30 am. I have just come home from the gym and eaten my post workout meal. For me there is no New Year´s Eve party. My goal is set and until I hold that Amateur Mr. O title and the Pro Card that goes along with it in my hand, I have no reason to celebrate anything.
#attackdogmode

TRAINING

30min starved CV on crosstrainer

AM workout: back
Neutral grip pulldown 3x132lb; 20, 17+3, 14+6 rest/paused
Barbell rows 5x243lb; 15, 9, 8, 7, 6 reps
Dumbbell rows 3x110lb; 8, 7, 7
T-bar 3x193lb; 12reps each r/p immediately go to
Padded T-bar 50lbx13+7 r/p; 72lbx12, 9+3, 9+3 r/p, after last seet double strip 12 reps each
Dumbbell pullover 3x88lb; 3x12 little cheated, immediately go to
Rope Lat pushdown 3x77lb; 9+3, 9+3, 12 little cheat



PM workout: back, traps, rear delts, biceps
Wide grip pulldown 3x132lb; 20, 16+4, 13+7 r/p
Dumbbell pullover 3x100lb; 12, 12, 12 r/p
Behind neck pulldown 3x110lb; 20, 20, 20 squeeze!
Db shrug 5x132lb; 12, 8, 7, 7, 6
Smith machine shrug 3x188lb; 12reps each r/p
Cable rear delts 3x45lb; 3x15reps, last set strip 28lbx15
Db lying rear delts 3x39lb; 12reps each, r/p to reach 12reps
Machine curls 3x55lb; 12, 8+4, 6+14 r/p
Single scott curl 3x28lb; 12reps each, cheated
Rope hammer curl 3x77lb; 15reps each, cheated if necessary to reach 15reps
+2 exercises forearms

Music of the day: Nickelback – Dark Horse


NUTRITION

Meal 1:
125gr oats
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
100gr buckwheat flour
15 eggwhites
100gr ricecakes

Meal 3:
330gr chicken
100gr ricecakes

Meal 4:
330gr turkey
100gr ricecakes

PM workout

Meal 5:
Same as meal 2

Meal 6:
Same as meal 3

Meal 7:
Same as meal 3

I add vegetables with meals 3, 6 and 7...
I drink at least 3 gallons of water per day


SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post workouts
Universal Glutamine: 10gr upon waking, 10gr post workouts
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 7
Universal Chromium: 3 caps with post workout meals (2; 5)

Swolepez
12-31-13, 8:01 pm
Hey Roman, may not mean much coming from someone you've never met, but: I admire your take on your bodybuilding/Pro card goals. You've set a goal, set up the steps to reach it and your doing whatever it takes. Your not leaving anything to chance. You've quickly become one of my favorite athletes from the Animal Team. Your inspirational. I can't wait to see what you accomplish this up coming yr. Happy new yr brother!

Rex
12-31-13, 8:04 pm
hey Roman!

I´m all in for your journey and I already told you on Facebook that it´s only a matter of time until the card will be in your hands! As a young hungry guy coming up in the sport myself I wanna take a moment to give you huge props for being so damn focused on your goal! It´s obvious that you are one of the very few to do WHATEVER it takes to reach your goal so it´s very cool to see someone having the same passion for the sport putting it above everything else if necessary in the moment. I noticed that a lot of guys think they do take this sport seriously but I you take a closer look they slack off every time a social event is one the horizon or friends are going out to party and drink...

Anyway I´m excited to follow your progress and with striations in your glutes at 23 weeks (wtf haha) out I´m honestly a bit ashamed of myself lol!! Keep grinding Roman you rock!

Flex,
Wow... thnak you very much. I don´t know what else to say to that...

I´m only doing what I love and I honestly don´t know any other way...

Great to hear that you are enjoying my blog. Don´t worry I´ll keep updating it daily and I´m also trying to find ways of improving it. Any suggestions?

The glutes aren´t that big of a deal. I have a fast metabolism, which is a gift and a curse at the same time...

At this stage of my prep I´m trying to gain weight and the striations might be a little blurred in the update pictures that I am going to post soon. But that´s on purpose and mostly only water...

Please keep participating in this thread. I always love to interact with like-minded brothers (and sisters, of course).

Happy new year! Peace,

REX

Rex
12-31-13, 8:14 pm
Hey Roman, may not mean much coming from someone you've never met, but: I admire your take on your bodybuilding/Pro card goals. You've set a goal, set up the steps to reach it and your doing whatever it takes. Your not leaving anything to chance. You've quickly become one of my favorite athletes from the Animal Team. Your inspirational. I can't wait to see what you accomplish this up coming yr. Happy new yr brother!

Swolepez,

Every single message like this one means the world to me. Thank you very much, brother.

Like I said, I´m simply following my passion and wouldn´t know any other way of going about it. I´m sure that if you have a strong enough goal in mind, you can be just as intense. It´s all a matter of how bad you want something.

I read a great quote today: "Tomorrow is the first blank page of a 365 page book. Write a good one!"

With that in mind, HAPPY NEW YEAR to you, brother.

Peace,

REX

Rex
01-01-14, 8:04 pm
I am kick starting the new year with a legday. While everybody else is still lying in bed sleeping off their hangover, I am already back in the trenches fighting for victory. As always I did claves and hams in the morning. The workout was as intense and precisely focused as ever. At night I returned to the gym and decided I was going to do all squats. No extensions, legpress etc. In my opinion the squatting movement is the most potent and effective one when it comes to putting thick, dense and striated mass onto anyone´s lower body. There are many different variations of that exercise, but of course the good old barbell squat is the undisputed king.
If you too want horse like quads and hamstrings, put that barbell on your traps and get low!
#attackdogmode

TRAINING

30min. starved cv on crosstrainer

AM workout: Calves, hamstrings
Seated calf raises 3x265lb; 12, 9+3, 7+5 rest/paused, DC stretch after last set, immediately go to
Donkey calf raises 3x331lb; 7+5, 9+3, 8+4 r/p, DC stretch after last set, immediately go to
Standing calves 3x518lb; 10+2, 8+4, 8+4
Tibialis raises 3x20 r/p bodyweight
Lying hams 5x83lb; 12, 12, 10+2, 9+3, 8+4 cheated, immediately go to
Glute-ham raises 3x45lb; 6+6, 8+4, 7+5 dropped the plate to reach 12reps
Single leg curls 3x100lb; 12, 9+3, 8+4 cheated to reach 12reps
Stiff leg deads db 121lbx 6, 6, 5, 5, 5

PM workout: Quads
Adductor machine 5x20reps, r/p if necessary
Supersetted with (go from one to the other without resting until all 5 supersets are completed)
Sumo dumbbell Squats 5x12reps, r/p if necessary; after last set immediately go to
Hacksquats 4 plates x 20reps r/p; 5sets of 6 plates x 10reps r/p; after last set immediately go to
Squats 225lbx10, 315lbx6, 365lbx4, 4, 4, 4, 4, 315lbx 6, 6, 6; immediately go to
Sissy squats 5xbodyweight; 5x12reps, forced reps
+thorough stretching

Music of the day: Nickelback – Dark Horse


NUTRITION

Meal 1:
125gr oats
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
100gr buckwheat flour
15 eggwhites
100gr ricecakes

Meal 3:
330gr chicken
100gr ricecakes

Meal 4:
330gr turkey
100gr ricecakes

PM workout

Meal 5:
Same as meal 2

Meal 6:
Same as meal 3

Meal 7:
Same as meal 3

I add vegetables with meals 3, 6 and 7...
I drink at least 3 gallons of water per day


SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post AM workout, 2 before and after PM workout
Universal Glutamine: 10gr upon waking, 10gr post workouts
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 7
Universal Chromium: 3 caps with post workout meals (2; 5)
Animal PUMP: 1 before PM workout (stim cap removed)
Animal Rage: 1 serving before PM workout

BBT87
01-02-14, 10:00 am
You're one of my Top3 Role Models in Bodybuilding since we met at the German Nationals in 2013 ;) - i asked you when you decided to go on stage there, you told me "just a few days after guestposing in Berlin" (1 week of to the nationals)

- watching your Blog entries every day, getting inspirations for training and lifestyle..
- you are the person who motivates me to get up every morning stepping on my cardio bike to get a lean offseason :)

Wish you all the best and keep growin' - only one target - focus :) !

Rex
01-02-14, 7:56 pm
Morning weight: 262.5lb; 118,9kg

Weight has gone up! Hard work really does pay off.
I don´t know what everybody is talking about that great invasion of new year´s resolutioners that is supposed to come. In my gym that´s definitely not happening. When I arrived at the gym today for my chest workout, I was the only one in the place. Without a spotter I did not want to do barbell presses so I opted for the smith machine. I don´t really like that thing but it was still ok. Maybe it´s because of the set range of motion. For some reason that bothers my shoulders. I can literally hear things grinding and popping when I lower the bar to my chest. I´ll probably not do that exercise again. It´s just too dangerous. If I get injured I can´t win the Amateur Mr. O in June and that´s what I plan on doing. I guess that´s my new year´s resolution… or much rather my promise.
#attackdogmode

TRAINING
30min. starved cv on crosstrainer

AM workout: chest, abs
Incline smith 275lbx 7, 6, 6, 5, 5
Incline db press 100lbx 10, 9, 8, 7, 6 immediately go to
Dips bodyweight x5; 20reps each set, dip until failure then proceed with push ups to reach 20
Cable crossover 5x71lb; 12, 12, 8+4, 8+4, 7+5 r/p, immediately go to
db pullover 5x88lb; 12 reps each r/p
+1 exercise abs

PM workout: shoulders, triceps
Military presses 5x182lb; 14, 9, 8, 6, 6  strip to 138lb 20reps r/p
Db side laterals 11x40lb; 12 reps r/p and cheated if necessary
single side lateral machine 3x105lb, 12 reps each + 5 partials at the end
cable upright rows 3x121lb; 12reps x 3, cheated a little
Rope pushdown 3x155lb; 15, 11+4, 10+5 r/p; strip set 20x100lb
Single lying db extension 3x39lb; 3x12 reps
Bench Dips 5x bodyweight; 17, 10, 10, 10, 8
Overhead extension machine 3x77lb; 3x12 reps, DC stretch after final set

Music of the day: R. Kelly – The R. in R&B – Greatest Hits Collection Volume 1 (Yeah, I know… I had a funny one today…)

NUTRITION

Meal 1:
125gr oats
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
100gr buckwheat flour
15 eggwhites
100gr ricecakes

Meal 3:
330gr chicken
100gr ricecakes

Meal 4:
330gr turkey
100gr ricecakes

PM workout

Meal 5:
Same as meal 2

Meal 6:
Same as meal 3

Meal 7:
Same as meal 3

I add vegetables with meals 3, 6 and 7...
I drink at least 3 gallons of water per day



SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post workouts
Universal Glutamine: 10gr upon waking, 10gr post workouts
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 7
Universal Chromium: 3 caps with post workout meals (2; 5)
Animal PUMP: 1 before each workout (stim cap removed) with strong black coffee

Rex
01-02-14, 8:01 pm
You're one of my Top3 Role Models in Bodybuilding since we met at the German Nationals in 2013 ;) - i asked you when you decided to go on stage there, you told me "just a few days after guestposing in Berlin" (1 week of to the nationals)

- watching your Blog entries every day, getting inspirations for training and lifestyle..
- you are the person who motivates me to get up every morning stepping on my cardio bike to get a lean offseason :)

Wish you all the best and keep growin' - only one target - focus :) !

Great to have you behind me, my friend. Thanks for the support!

I see that this is your first post. Welcome to the greatest forum in the world! Keep spreading the word among your fellow like minded lifters, so this community can grow even more.

Don´t worry I´ll definitly keep growing.

All the best to you, too.

Peace,
Rex

Rex
01-03-14, 7:37 pm
A very sad day… The gym “SuperFit 2000”, which has been my home since 2004, closed its doors forever. The building was bought by the city of Munich and after it is remodeled, it will be used for something else. Since the owner “Jo” is already pretty old, he did not want to start a new venture in a different location and opted for retirement. I will really miss this place. I t has literally been a home to me. I even had the key for the front door…
Looking for a different gym, I found a nice facility about 20 minutes from my house. I just came back from my test-workout there, and I have to say I like it. Although it´s a corporate gym they do have heavy dumbbells (140lb) and a large free weight room. They even play special music in there. The manager told me that they are looking to get more bodybuilders as members.
I did back and it felt good to use different equipment. I´m sure all the Hammer Strength equipment they have will help me improve.
#attackdogmode

TRAINING

30min starved CV on crosstrainer

AM workout: back
wide grip pulldown 3x 20reps rest/paused
Barbell rows 5x 6-12 reps
Dumbbell rows 3x 8-10 reps
T-bar 3x 12 reps r/p
Hammer Strength high row 5x 12-20 reps
Dumbbell pullover 3x 12 reps r/p, immediately went to
Hammer reverse grip pulld. 3x 15 reps, little cheat
Hammer shrug machine 3x 12 reps, r/p



PM workout: back, traps, rear delts, biceps
Wide grip chins 5x bodyweight; 10reps each, negatives to reach 10reps
Dumbbell pullover 3x100lb; 12, 12, 12 r/p
Hammer high row 3x77lb; 12, 9+3, 8+4 r/p squeeze!
Db shrug 5x132lb; 10, 6, 6, 6, 6 immediately go to
Hammer machine shrug 3x90lb; 12reps each r/p
rear delt pec deck 3x132lb; 3x12reps, last set strip 100lbx12
bent over rear delts 3x40lb; 12reps each, little cheat to reach 12reps
Hammer machine curls 3x66lb; 12, 9+3, 8+4 r/p, last set strip 44lbx12
preloaded barbell curls 3x100lb; 9+3, 8+4, 8+4 cheated + r/p
single arm scotts 3x31lb; 12, 12, 9+3 forced reps, switch arms non stop
+2 exercises forearms +1 exercise abs

Music of the day: Nickelback – Dark Horse

NUTRITION

Meal 1:
125gr oats
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
100gr buckwheat flour
15 eggwhites
100gr ricecakes

Meal 3:
330gr chicken
100gr ricecakes

Meal 4:
330gr steak
100gr ricecakes

PM workout

Meal 5:
Same as meal 2

Meal 6:
Same as meal 3

Meal 7:
Same as meal 3

I add vegetables with meals 3, 6 and 7...
I drink at least 3 gallons of water per day



SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post workouts
Universal Glutamine: 10gr upon waking, 10gr post workouts
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 7
Universal Chromium: 3 caps with post workout meals (2; 5)
Animal PUMP: 1 before AM workout (stim cap removed) with strong black coffee

Swolepez
01-03-14, 7:43 pm
Personally, I love hammer strength machines.... Unfortunately my gym doesn't have any.

Rex
01-03-14, 9:44 pm
Personally, I love hammer strength machines.... Unfortunately my gym doesn't have any.

I was under the assumption that pretty much every gym in the US has Hammer Strength equipment...

Like I said, I´m currently lokking for a new gym and the one I tried today has Hammer Strength, Life Fitness and MATRIX. I´ll do hams and calves there tomorrow morning and then decide whether I am going to become a member or not...

BB-FLEXPRO
01-04-14, 6:47 am
Damn Superfit2000 closed??? That sucks I remembered it from your tour with team andro and it looked like a very solid gym pretty oldschool!
Roman one question: If you´re doing high volume doublesplits like that how many days in a row do you train and how many days do you take off afer that?

Swolepez
01-04-14, 3:09 pm
I was under the assumption that pretty much every gym in the US has Hammer Strength equipment...


Most gyms do, except for mine lol....but I don't have to pay for my gym membership so I can't complain

Rex
01-04-14, 7:54 pm
I can´t decide if I want to sign up as a member in that new gym (Clever Fit) I was telling you guys about yesterday. So I went to Fighting Bodies, a bodybuilding/MMA gym, in the next town over. The owner Gottlieb let´s me train there for free and another good thing is that it´s 24h. The place is pretty hardcore with dumbbells up to 140lbs, a powerlifting pit and a great variety of older equipment that is rarely to be found these days. I think I´ll keep going there for a while now and see how things are going…
All in all I am feeling good and I can also feel that my body is growing. Today legs is on the schedule and I am looking forward to the fun! And of course there will never be a leg workout without my trusted red hat... lol
#attackdogmode

TRAINING

30min. starved CV on crosstrainer

AM workout: calves, hamstrings
(gym: Fighting Bodies, Dachau, Germany)
Seated calves 177lb x 20, 15+5, 11+9 rest/paused, DC stretch after last set
Donkey calves 618lb one big r/p set of 3, 3, 3, 2+1forced, 2+1forced, strip down to 310lb x 8+4, 14+1, 12+3 r/p
Tibialis raises 3 x 20reps with bodyweight
Lying hamstrings 88lb x 12, 10+2, 8+4, 8+4, 7+5
Glute/Ham raises 45lb x 12, 10+2, 8+4, dropped weight to reach 12reps
Seated hams (Icarian) 80lb x 12, 11+1, 8+4 forced reps, finished off with partials to complete failure
Deadlifts 405lb 3 sets of 10reps r/p

PM workout: quads, hamstrings
(gym: Mc Fit, Milbertshofen, Germany)
Adductor machine 132lb 5x20reps r/p
Supersetted with
Jefferson Squats 90lb 5x12reps
Lying curls 88lb x 20, 20, 16+4, 12+8, 12+8 r/p
Extensions 88lb x 20, 20, 15+5, 14+6, 14+6
Squats 315lb x 8, 8, 6, 6, 6, 6, 6, 6, 6, 6, 6
Hacks 5plates, 5sets of 12reps r/p
+thorough stretching

Music of the day: Machine Head - Unto The Locust

NUTRITION

Meal 1:
125gr oats
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
100gr buckwheat flour
15 eggwhites
100gr ricecakes

Meal 3:
330gr chicken
100gr ricecakes

Meal 4:
330gr steak
100gr ricecakes

PM workout

Meal 5:
Same as meal 2

Meal 6:
Same as meal 3

Meal 7:
Same as meal 3

I add vegetables with meals 3, 6 and 7...
I drink at least 3 gallons of water per day



SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post workouts
Universal Glutamine: 10gr upon waking, 10gr post workouts
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 7
Universal Chromium: 3 caps with post workout meals (2; 5)

Rex
01-04-14, 7:58 pm
Damn Superfit2000 closed??? That sucks I remembered it from your tour with team andro and it looked like a very solid gym pretty oldschool!
Roman one question: If you´re doing high volume doublesplits like that how many days in a row do you train and how many days do you take off afer that?

You´re damn right that sucks! I loved the place. I feel like someone very close to me has passed away...

I go by feeling when it Comes to offdays. Sometimes I force myself to one per week. Other times I just can´t take sitting around and I hit the gym non stop for a period of time. The longest I have ever gone without a day off was 14 weeks...

Rex
01-04-14, 8:01 pm
Most gyms do, except for mine lol....but I don't have to pay for my gym membership so I can't complain

I guess that´s something to consider. Money is a problem in our chosen sport...

So you´re just as lucky as I am. I don´t have to pay gym fees either. No matter where I go, people always welcome me with open arms. I feel really blessed and humbled to be treated like that. Almost surreal...

Why don´t they charge you? Have you hooked up with the owner´s daughter, or what? lol

Swolepez
01-04-14, 9:23 pm
Why don´t they charge you? Have you hooked up with the owner´s daughter, or what? lol

It's because I work there as a Wellness Coach and all employees get to workout for free...small gym. Has everything you need but not everything you want...has no hammer strengths machines, just 1 squat rack, and dumbbells only go up to 110lb, half the gym is cardio equipment...but again it's free

So no I haven't hooked up with owner/boss's daughter for two reasons
1. I'm married so my wife wouldn't like it hahaha
2. His daughter is 4 yrs old so that would be wrong and I would be in jail. LOL!

Rex
01-04-14, 9:42 pm
It's because I work there as a Wellness Coach and all employees get to workout for free...small gym. Has everything you need but not everything you want...has no hammer strengths machines, just 1 squat rack, and dumbbells only go up to 110lb, half the gym is cardio equipment...but again it's free

So no I haven't hooked up with owner/boss's daughter for two reasons
1. I'm married so my wife wouldn't like it hahaha
2. His daughter is 4 yrs old so that would be wrong and I would be in jail. LOL!

I used to work in gyms before and always had a hard time getting a good workout in after my shift. Being there all day for some reason kills the atmosphere for me. I always went to an other gym to train after work...

Dukemineralz
01-05-14, 1:45 pm
Nice to see you over here Roman, Im so impressed with how detailed your logs are they are incredible to say the least haha.

BB-FLEXPRO
01-05-14, 4:12 pm
Swolepez,

Every single message like this one means the world to me. Thank you very much, brother.

Like I said, I´m simply following my passion and wouldn´t know any other way of going about it. I´m sure that if you have a strong enough goal in mind, you can be just as intense. It´s all a matter of how bad you want something.

I read a great quote today: "Tomorrow is the first blank page of a 365 page book. Write a good one!"

With that in mind, HAPPY NEW YEAR to you, brother.

Peace,

REX

I just reread that and I must say wow, that quote really got me. Very true and inspirational! Especially if you are running a detailed log book and can look up all 365 successful executed days at the end of the year...That´s an awesome feeling! Keep grinding away Roman 2014 will be a great year and we are getting it done day by day!

Peace
Flex

Rex
01-05-14, 7:09 pm
Morning weight: 119,5kg / 263.5lbs
I went back to that Hammer Strength gym I was talking about the other day because I had decided to sign up a membership there. The equipment is so great that I figured the potential improvements to be made are well worth the investment in form of the membership fee. Coincidentally the manager was there and we trained alongside each other. He knew who I was and we got along greatly during the session and afterwards he gave me a free “all-in” membership. Now I have full access to all areas of the gym (sauna, TRX, tanning bed, classes etc.) and I even get unlimited drinks and beverages for free. Isn´t that great?! So as of right now, I will be training at Clever Fit, Dornach/Aschheim, Germany.
I still will be going to Fighting Bodies though, because it´s 24h and it has all that unique equipment I was telling you about…
As you can see my bodyweight has gone up again. There is not much to say about my training right now other than it´s going great. I am confident! 22 weeks and 6 days to go…
#attackdogmode

TRAINING
30min. starved cv on crosstrainer

AM workout: chest, abs
(gym: Clever Fit, Aschheim, Germany)
Incline barbell 225lbx15, 315lbx4+1, 2+2, 2+2, forced reps, 225lbx7, 7, 6
Incline db flys 62lbx 11, 9+1, 8+1, 8, 8 immediately go to
Dips bodyweight x5; 12reps each set, assisted if necessary, immediately go to
Cable crossover 5x33lb; 15+5, 12+8, 13+7, 12+8, 11+9 r/p
Db pullover 5x88lb; 12 reps each r/p


PM workout: shoulders, triceps
(gym: Mc Fit, Milbertshofen, Germany)
Military presses 5x177lb; 13, 10, 8, 6, 5  strip to 110lb 20reps r/p
Db side laterals 11x40lb; 12 reps r/p and cheated if necessary
single side cable lateral 3x33lb, 12 reps each
cable upright rows 3x110lb; 12 reps each
Rope pushdown 3x132lb; 15, 13+2, 9+6 r/p; strip set 15x100lb
Single lying db extension 3x45lb; 12, 9+3, 7+5 forced reps
Dips bodyweight x 10, 8, 7, 6, 6
Overhead rope extensions 3x110lb; 15, 10+5 r/p, 10+5 cheated ; DC stretch after final set
+2 exercises abs

Music of the day: Machine Head - Unto The Locust


NUTRITION

Meal 1:
125gr oats
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
100gr buckwheat flour
15 eggwhites
100gr ricecakes

Meal 3:
330gr chicken
100gr ricecakes

Meal 4:
330gr steak
100gr ricecakes

PM workout

Meal 5:
Same as meal 2

Meal 6:
Same as meal 3

Meal 7:
Same as meal 3

I add vegetables to meals 3, 6 and 7
I drink at 3-4 gallons of water per day

SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post workouts
Universal Glutamine: 10gr upon waking, 10gr post workouts
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 7
Universal Chromium: 3 caps with post workout meals (2; 5)
Animal PUMP: 1 before each workout with black coffee

Rex
01-05-14, 7:14 pm
Nice to see you over here Roman, Im so impressed with how detailed your logs are they are incredible to say the least haha.

Thank you very much, Duke.
Glad you are enjoying the blog. I hope you can find something useful in the posts...

I try to make the blog as detailed and good as possible. If I do something I rather do it properly. Otherwise I might as well not attempt it at all...

Rex
01-05-14, 7:17 pm
I just reread that and I must say wow, that quote really got me. Very true and inspirational! Especially if you are running a detailed log book and can look up all 365 successful executed days at the end of the year...That´s an awesome feeling! Keep grinding away Roman 2014 will be a great year and we are getting it done day by day!

Peace
Flex

Flex,
cool to hear that. Thanks!
Are you satisfied with what you´ve written on those first 5 pages?

BB-FLEXPRO
01-06-14, 4:55 am
Flex,
cool to hear that. Thanks!
Are you satisfied with what you´ve written on those first 5 pages?

Yeah man absolutely! Pretty much the same daily stuff you are doing right now, "get up-eat-train-eat a few more times-train-eat and back to bed" lol. On point so far. :) As I said it´s even more motivating to know that every page counts 100%!

Rex
01-06-14, 7:54 pm
Yeah man absolutely! Pretty much the same daily stuff you are doing right now, "get up-eat-train-eat a few more times-train-eat and back to bed" lol. On point so far. :) As I said it´s even more motivating to know that every page counts 100%!

Amazing, my friend. Keep up the good work. I am right beside you in the trenches, bro.

Keep in touch to see how things are going for the both of us...

Rex
01-06-14, 7:58 pm
I had a great one today. When I woke up in the morning I felt very well rested and recovered. I opened a new container of Animal PM yesterday night, a product that I haven´t used in months. I have to admit, this stuff really does make a difference in sleep quality and recovery during the night. Still I won´t use it every day, because I don´t want to get accustomed to the active agents in it. I´ll safe it as a joker for the really bad days…
This was my 2nd back workout in the new Hammer Strength gym. The feeling you get on those machines is amazing. I´ve never felt my back contract like that before. Although I will still be focusing on the basic mass building rowing movements, it´s good to supplement the training session with those unique angles.
#attackdogmode

TRAINING

30min starved CV on crosstrainer

AM workout: back
(gym: Clever Fit, Aschheim, Germany)
narrow grip pulldown 90lb 3x 20reps rest/paused
Barbell rows 225lb x 13, 10, 9, 8, 8
Dumbbell rows 115lb 3x 8 reps
T-bar 166lb 3x 12 reps r/p, immediately go to
Hammer Strength high row 90lb 12+8 r/p, 150lb 12, 8+4, 7+5 r/p, last set strip 100lb x 12, 50 x 20
Dumbbell pullover 115lb 12, 9+3, 7+5 r/p
Hammer reverse grip pulld. 140lb 8+4, 7+5, 6+6 r/p
+1 exercise abs


PM workout: back, traps, rear delts, biceps
(gym: Fighting Bodies, Dachau, Germany)
Wide grip pulldowns 130lb x 20, 20, 17+3 r/p
Pullover machine 5* x 20, 6 x 12, 10+2, 9+3 r/p
Supported chins machine -149lbs x 12, 9+3, 8+4 r/p squeeze!
Db shrug 3x132lb; 12, 9+3, 8+4 cheated
Hex bar shrug 180lb 3x 15reps r/p
rear delt pec deck 116lb x 15, 13+2, 11+4 r/p, burn out partials and strip set 72lbx15
lying rear delts 40lb 3x12reps, little cheat to reach 12reps
straight bar cable curls 88lb x 12, 8+4, 7+5 r/p
alternated hammer curls 33lb 3x15reps, little cheat
single arm high cable curls 33lb 12, 12, 9+3 cheated, switch arms non stop
+2 exercises forearms

Music of the day: Linkin Park – Living Things

NUTRITION

Meal 1:
125gr oats
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
100gr buckwheat flour
15 eggwhites
100gr ricecakes

Meal 3:
330gr chicken
100gr ricecakes

Meal 4:
330gr ground steak
100gr ricecakes

PM workout

Meal 5:
Same as meal 2

Meal 6:
Same as meal 3

Meal 7:
Same as meal 3

I add vegetables with meals 3, 6 and 7...
I drink at least 3 gallons of water per day



SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post workouts
Universal Glutamine: 10gr upon waking, 10gr post workouts
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 7
Universal Chromium: 3 caps with post workout meals (2; 5)
Animal PUMP: 1 before each workout (stim cap removed) with strong black coffee
Animal PM: 1 25min. before last meal

Swolepez
01-06-14, 8:52 pm
Hey Roman,

Will we see any training videos from you soon?

BB-FLEXPRO
01-07-14, 9:32 am
Amazing, my friend. Keep up the good work. I am right beside you in the trenches, bro.

Keep in touch to see how things are going for the both of us...

Definitely Bro can´t wait what´s in store next for us! Are you already feeling comfortable at the new gym facility? I know it´s not that easy to flip the switch if you trained at one particular gym your whole life.
If you don´t mind I would really love to come down to munich maybe after your prep in summer so we can train together! Since there isn´t one guy in my area who takes that shit as serious as you do it would be beyond awesome to learn something and reach the next level of intensity! Just a suggestion of mine but let me know if you are cool with that!

Rex
01-07-14, 6:19 pm
Hey Roman,

Will we see any training videos from you soon?

Working on it as we speak. The long wait will very well be worth it. I promise...
I will inform you here on the forum.

You can also follow me on Instagram @romanfritz

Or my Facebook: https://www.facebook.com/romanfritzofficial

Thanks!

Rex
01-07-14, 6:34 pm
Definitely Bro can´t wait what´s in store next for us! Are you already feeling comfortable at the new gym facility? I know it´s not that easy to flip the switch if you trained at one particular gym your whole life.
If you don´t mind I would really love to come down to munich maybe after your prep in summer so we can train together! Since there isn´t one guy in my area who takes that shit as serious as you do it would be beyond awesome to learn something and reach the next level of intensity! Just a suggestion of mine but let me know if you are cool with that!

I´m getting used to the equipment but it´s still a trial and error thing figuring out the correct weights on some machines. In two weeks everything will be like clockwork again...

Anytime, bro. Just tell me when you´re in town.

Rex
01-07-14, 6:47 pm
I needed a day off and I took it. My legs were still sore from the last workout and for me it doesn´t make sense to train a bodypart that has not fully recovered yet. That´s like beating a dead horse...
To take best advantage of the off time I called up my massage therapist and scheduled a much needed deep tissue treatment for late afternoon, ran a lot of errands and also took care of some housework. I hate that but it has to be done. Damn it... I need a woman in my life...

TRAINING

30min. starved CV on crosstrainer


NUTRITION

Meal 1:
125gr oats
20 eggwhites

Meals 2-5:
330gr chicken/Turkey
100gr ricecakes

10 liters of water
unlimited vegetables


SUPPLEMENTS

Animal PAK: 1 with meal 1 and 4
Animal FLEX: 1 with meal 2 and 5
Animal Omega: 1 with meal 1 and 5
Animal NITRO: 2 upon waking, 1 20min. before meal 5
Universal Glutamine: 10gr upon waking, 10gr 20min. before meal 5
Animal PM: 1 20min. before meal 5

BB-FLEXPRO
01-08-14, 5:06 am
I´m getting used to the equipment but it´s still a trial and error thing figuring out the correct weights on some machines. In two weeks everything will be like clockwork again...

Anytime, bro. Just tell me when you´re in town.

Yeah I know if it´s a big gym in the beginning you run around like 10 minutes only to find a certain machine you need lol...

thank´s bro man that´s awesome, I´ll definitely let you know!

Rex
01-08-14, 7:54 pm
Yeah I know if it´s a big gym in the beginning you run around like 10 minutes only to find a certain machine you need lol...

thank´s bro man that´s awesome, I´ll definitely let you know!

That´s exactly what happened tonight during my quad training. First I could not find the adductor machine, then it took me 10 minutes to set up that super complex Hammer Strength powerrack, then I had to figure out how much weight to put on that Matrix leg press... took me 25 minutes longer than normally to get the workout done. I hate being off schedule!

Rex
01-08-14, 7:58 pm
The new gym is fucking awesome! Although it´s corporate they don´t mind me throwing down like a maniac and actually really using their equipment. Had a great calves + hams routine this morning and I am looking forward to an even greater quads session tonight. One cool thing is that they have a real “glute-ham-horse” where you can do glute-ham raises on. In the past I always had to simulate that apparatus with a hyperextension bench but the real thing feels that much better. The stretch on that exercise is brutal and in my opinion, this is one of the most potent hamstring builders. Give it a try!
#attackdogmode

TRAINING

30min. starved CV on crosstrainer

AM workout: calves, hamstrings
(gym: Clever Fit, Aschheim, Germany)
Matrix calf sled: full stack x 12, 12, 8+4 rest/paused, DC Stretch after last set
Seated calves: 117lb x 12, 8+4, 7+5 r/p, DC stretch after last set
Matrix leg press calves: full stack x 15+5, 12+8, 12+8
Tibialis raises 3 x 20reps with bodyweight
Hammer plate loaded single ham curl: 75lb x 11+1, 8+4, 7+5 r/p
Glute/Ham raises: body x 12, 10+2, 9+3, 8+4, 8+4, little assistance to reach 12 reps each set
Matrix lying hams 80lb x 12, 9+3, 8+4 cheated, strip to 60lb x 12 after last set
Deadlifts 405lb 3 sets of 10reps r/p
+1 exercise abs

PM workout: quads, hamstrings
(gym: Clever Fit, Aschheim, Germany)
Adductor machine 132lb x 15, 12+3, 9+3, 8+4, 7+5 forced reps
Supersetted with
Sumo db squats 90lb 5x12reps
Squats 225 x 30, 315 x 8, 365 x 6, 405 x 5, 4, 4, 4, 4, 3, 3, immediately go to
45° leg press: 10plates x 10 r/p, 6 plates 6 x12 reps r/p (30 sec. rest between sets)
Matrix seated ham curls 50lb, 5 x12 reps r/p
+thorough stretching

Music of the day: Nikelback – Dark Horse


NUTRITION

Meal 1:
125gr oats
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
100gr buckwheat flour
15 eggwhites
100gr ricecakes

Meal 3:
330gr chicken
100gr ricecakes

Meal 4:
330gr ground steak
100gr ricecakes

PM workout

Meal 5:
Same as meal 2

Meal 6:
Same as meal 3

Meal 7:
Same as meal 3

I add vegetables with meals 3, 6 and 7...
I drink at least 3 gallons of water per day



SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post workouts
Universal Glutamine: 10gr upon waking, 10gr post workouts
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 7
Universal Chromium: 3 caps with post workout meals (2; 5)
Animal PUMP: 1 before PM workout (stim cap removed) with strong black coffee
Animal PM: 25 min. before meal 7

BB-FLEXPRO
01-09-14, 4:26 am
Hey Roman I heard about the "glut-ham raises" oftentimes but every time i tried them my Quads hurt because the way I saw it you have to place the pad right over your knee and let it drive into the lower part of your quad. Don´t know why but everytime I do that my Quads hurt like hell because of the pad do you have any experience with that?

Rex
01-09-14, 7:49 pm
Today´s chest workout was ok but nothing to write home about. My elbow joint are hurting and I wasn´t able to really give it my all because of that. I hate that feeling…
Anyway, I´m not going to let shit like that discourage me. I have a shoulders and triceps session coming up tonight and I am going to redeem myself for the suboptimal workout this morning.

Like I said, I went back to the gym tonight. At 2100h sharp I kicked off the session. If you had looked in my eyes at that time, you could have witnessed the real “eye of the tiger”. Or much rather “the eye of the attackdog”. I killed delts and my strength was great. Now it´s time to fuel back up for tomorrow´s back training…
#attackdogmode

TRAINING
30min. starved cv on crosstrainer

AM workout: chest, abs
(gym: Clever Fit, Aschheim, Germany)
Incline barbell 225lbx12, 275lbx7+1, 5+1, 4+1, 4+1, 4+1 forced reps
Incline db press 115lbx 6, 7, 6, 6, 6 immediately go to
Dips bodyweight x5; go to failure then proceed with push ups until 20 reps total, immediately go to
Cable crossover 5x28lb; 15, 15, 11+4, 11+4, 10+5 r/p
Db pullover 5x88lb; 12 reps each r/p


PM workout: shoulders, triceps
(gym: Clever Fit, Aschheim, Germany)
Seated db presses 115lb x 10, 8, 7, 6, 6; immediately proceed with
Db side laterals 27lb x 20 r/p, 10sets of 40lb x 12 reps r/p and cheated if necessary, strip to 27lb x 20 r/p
single side cable lateral behind back 3x17lb, 12 reps each
cable upright rows 124lb x 12, 10+2 cheated, 8+4 r/p
Rope pushdown 124lb x 15, 15, 12+3 r/p; strip set 15x83lb
Single lying db extension 40lb x 12, 11+1, 10+3 forced reps, switch arms non stop
Dips bodyweight x 12, 9+3, 9+3, 8+4, 7+5 assisted negatives
Hammer Strength dip machine: 3 plates x 12/12, 12/8+4, 12/7+13 r/p, first 12 reps are performed facing the machine, 2nd set of reps is done facing away from the machine (no rest between the two sequences)

Music of the day: Nickelback - Dark Horse

NUTRITION

Meal 1:
125gr oats
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
100gr buckwheat flour
15 eggwhites
100gr ricecakes

Meal 3:
330gr chicken
100gr ricecakes

Meal 4:
330gr ground steak
100gr ricecakes

PM workout

Meal 5:
Same as meal 2

Meal 6:
Same as meal 3

Meal 7:
Same as meal 3

At least 3 gallons of water a day
I add veggies to meals 3, 6 and 7


SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post workouts, 1 25min before meal 7
Universal Glutamine: 10gr upon waking, 10gr post workouts, 5gr 25min before meal 7
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 7
Universal Chromium: 3 caps with post workout meals (2; 5)

Rex
01-09-14, 7:55 pm
Hey Roman I heard about the "glut-ham raises" oftentimes but every time i tried them my Quads hurt because the way I saw it you have to place the pad right over your knee and let it drive into the lower part of your quad. Don´t know why but everytime I do that my Quads hurt like hell because of the pad do you have any experience with that?

Sounds like you´re doing it correctly...

Do you have a real glute-ham-raise horse or do you simulate it on a hyperextension bench?

Those horses are well padded. You should not have any problems there, unless your legs are really fucking skinny...

If you use the hyper bench, grab a yoga matress, fold it in the middle and use it to pad your quad where it touches the bench.

BB-FLEXPRO
01-10-14, 4:25 am
Sounds like you´re doing it correctly...

Do you have a real glute-ham-raise horse or do you simulate it on a hyperextension bench?

Those horses are well padded. You should not have any problems there, unless your legs are really fucking skinny...

If you use the hyper bench, grab a yoga matress, fold it in the middle and use it to pad your quad where it touches the bench.

Naaaah my legs aren´t that skinny lol!!Yeah I use a Hyperextension Bench that could be it I guess the pad itself isn´t really made for that exercise but I´ll try it with a yoga matress thanks man!

Rex
01-10-14, 8:00 pm
Naaaah my legs aren´t that skinny lol!!Yeah I use a Hyperextension Bench that could be it I guess the pad itself isn´t really made for that exercise but I´ll try it with a yoga matress thanks man!

Let me know how it went when you´ve tried it.
If you still can´t figure it out, I´ll show how it´s done when you get to Munich...

Rex
01-10-14, 8:03 pm
Although the new gym has all that fancy equipment, I still make sure to stick with the basic mass building movements for the major bodyparts. As you can see, the only Hammer Strength machine I used for back this AM was the reverse pulldown. Other than that I pounded heavy dumbbell pullovers, barbell rows, T-bars and dumbbell rows. Once there is access to all those easy to set up and use machines, one might become very prone to being lazy and taking the easy way out. It´s a lot less taxing to just simply adjust the pin on a rowing machine, than ramming a bar into the corner of the gym, sliding on a couple of 45s and rowing it off the floor from a dead stop, isn´t it?
Today I really killed myself and the pump in my traps and back was so awfully painful that I was barely able to turn me head at the end. I´ll do whatever it takes to reach my goal of winning that amateur Mr. O. And I´ll do it with a smile on my face…
#attackdogmode

TRAINING

30min starved CV on crosstrainer

AM workout: calves, back
(gym: Clever Fit, Aschheim, Germany)
-Rest intervals between sets are limited to 45sec. on all exercises-
Matrix calf sled: full stack x 12, 12, 8+4, 8+4, 7+5 rest/paused
Tibialis raises: bodyweight x 20, 15, 7, 7, 5

Dumbbell pullover 88lb x 17, 12, 12, 9+3, 8+4 r/p
Hammer reverse pulldown 90lb x 20, 140lb x 8, 6, 5 strip to 90lb x 7, 8
Barbell rows 225lb x 12, 10, 7, 7, 6
T-bar 166lb x 12, 6, 4, 5, 5
Dumbbell row 88lb x 5 sets of 12 reps



PM workout: back, traps, rear delts, biceps
(gym: Clever Fit, Aschheim, Germany)
Wide grip chins (bodyweight) 5 sets of 10, if failure is reached before 10 reps proceed with negatives
Decline db pullover 100lb x 7, 6, 6, 5, 4 strip to 45lb x 12+8 r/p
Hammer high row 140lb x 9, 8, 7, 6, 6

Db shrug 132lb x 9, 8, 7, 7, 6
Hammer shrug machine 4 plates x 14, 13, 11, 13, 9

Matrix rear delt pec deck 146lb x 10+2, 9+3, 8+4 r/p, strip set 85lb x 20 r/p
lying rear delts 40lb 3x12reps, little cheat to reach 12reps

Hammer machine curl 75lb x 11+1, 7+5, 6+14 r/p
Straight bar 21s 3 sets with 45lb (preloaded bar), little cheated
Rope hammer curls 39lb x 15, 10+5, 10+5
+2 exercises forearms

Music of the day: Nickelback – Dark Horse


NUTRITION

Meal 1:
125gr oats
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
100gr buckwheat flour
15 eggwhites
100gr ricecakes

Meal 3:
330gr chicken
100gr ricecakes

Meal 4:
330gr ground steak
100gr ricecakes

PM workout

Meal 5:
Same as meal 2

Meal 6:
Same as meal 3

Meal 7:
Same as meal 3

I add vegetables with meals 3, 6 and 7...
I drink at least 3 gallons of water per day



SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post workouts, 1 25min before meal 7
Universal Glutamine: 10gr upon waking, 10gr post workouts, 10gr 25min before meal 7
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 7
Universal Chromium: 3 caps with post workout meals (2; 5)

BB-FLEXPRO
01-11-14, 2:14 pm
Let me know how it went when you´ve tried it.
If you still can´t figure it out, I´ll show how it´s done when you get to Munich...

I tried it today and it worked way better! Underneath the pad of my hyperextension bench is a metal plate so I figure that was what hurt my Quad...Now I just have to figure out the mechanics of the exercise a bit more but it´s a sick feeling in your Hamstrings!
Roman I noticed in all your videos that you´re training with so much stricter/better form than most other Pro´s, do you feel like all that super heavy lifting with little to no focus on that desired bodypart isn´t necessary? I train like you and I always felt like super heavy weights where you lose your form doesn´t do anything for me and destroys my joints and tendons....Not talking about lifting "light" all the time here just that pure Ego-Shit you see most guys doing nowdays.

Rex
01-11-14, 8:26 pm
I tried it today and it worked way better! Underneath the pad of my hyperextension bench is a metal plate so I figure that was what hurt my Quad...Now I just have to figure out the mechanics of the exercise a bit more but it´s a sick feeling in your Hamstrings!
Roman I noticed in all your videos that you´re training with so much stricter/better form than most other Pro´s, do you feel like all that super heavy lifting with little to no focus on that desired bodypart isn´t necessary? I train like you and I always felt like super heavy weights where you lose your form doesn´t do anything for me and destroys my joints and tendons....Not talking about lifting "light" all the time here just that pure Ego-Shit you see most guys doing nowdays.

I am happy to hear that my tips were abl to help you. Just Keep at it and over time you´ll figure out the perfect mechanics for your body on that exercise...

Speaking of "perfect for your body", the way I execute my lifts is what feels right for me. It get great results from it and, aside from a little wear and tear like minor tendinitis, I´ve never had any serious injuries.
You have already given the answer in your question:

"...super heavy weights where you lose your form doesn´t do anything for me and destroys my joints and tendons...."

Just use common sense, do whatever works for YOU and never give a fuck about anything else.

Rex
01-11-14, 8:30 pm
I had a rough night sleeping and therefore I felt a little weathered this morning. But I am on a mission and with my goal in mind I simply brush over shit like that. I can´t allow a little tiredness to slow me down. I had a great calves and hamstrings training session this morning and I can´t wait to return to the gym later today to hit quads and a little more hams…
Just as expected the quad training was awesome. My left knee gave me a little trouble, though. That´s why I took it a little easier on the squats and therefore fried myself with high reps on the legpress. The legpress machine we have in Fighting Bodies is a very unique piece. It´s not coming down at 45° but somewhere between 55° and 60°. The sled itself already weighs around 220lbs and the owner has installed 6 plates on it that can´t be removed. He told me that he did that with the intention of making sure that only serious lifters can use the machine. For regular people he has a different leg press, set up in an other room.
Depending on how my knees feel by the time the next leg day rolls around, I will either stay away from squats completely or be right under the bar again. Maybe that little bit of pain can even result in something good. It forces me to rethink my training and try something different. I´ve been dealing a lot with knee injuries in the past, which forced me to think out of the box with regards to my quad training. The funny thing is that during that time, I made some of the best improvements ever in my lower body.
I´m living my life workout by workout and meal by meal…
#attackdogmode

TRAINING

30min. starved CV on crosstrainer

AM workout: calves, hamstrings
(gym: Fighting Bodies, Dachau, Germany)
Seated calves 177lb x 20, 14+6, 11+9 rest/paused, DC stretch after last set
Donkey calves 353lb x 12, 8+4, 8+4 r/p, DC stretch after last set
Leg press* single calves: sled x 8, 6, 4, 4, 3; switching feet non stop
Tibialis raises 12, 8+4, 7+5 r/p with bodyweight
Lying hamstrings 110lb x 12, 9+3, 8+4, 7+5, 7+5 r/p, immediately proceed with
Glute/Ham raises on hyper bench 45lb x 5+7, 8+4, 7+5, dropped weight to reach 12reps
Seated hams (Icarian) 80lb x 12, 12, 8+4 forced reps
Deadlifts 408lb 3 sets of 10reps r/p (that one really killed me :)

PM workout: quads, hamstrings
(gym: Fighting Bodies, Dachau, Germany)
Adductor machine 132lb 15, 15, 15, 11+4, 10+5, 9+6 forced reps
Super setted with
Sumo db squat 88lb 6x15reps
Legpress* 2 plates x 20reps, 5 sets r/p, strip set to sled x 20 r/p
Squats 225lb x 15, 315lb x 8, 6, 6
Legpress*: sled x 20 reps, 5 sets r/p
Icarian seated hamstring curl 80lb x 12, 5 sets r/p
Leg press* calves: sled x 20reps, 5 sets
+thorough stretching

Music of the day: Whatever was on in the gym


NUTRITION

Meal 1:
125gr oats
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
100gr buckwheat flour
15 eggwhites
100gr ricecakes

Meal 3:
330gr chicken
100gr ricecakes

Meal 4:
330gr ground steak
100gr ricecakes

PM workout

Meal 5:
Same as meal 2

Meal 6:
Same as meal 3

Meal 7:
Same as meal 3

I add vegetables with meals 3, 6 and 7...
I drink at least 3 gallons of water per day



SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post workouts, 1 25 min. before meal 7
Universal Glutamine: 10gr upon waking, 10gr post workouts, 10gr 25min. before meal 7
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 7
Universal Chromium: 3 caps with post workout meals (2; 5)
Animal PUMP: 1 before each workout (stim cap removed)
Animal Rage: 1 scoop before PM workout
Animal PM: 1 25min. before last meal

Rex
01-12-14, 7:48 pm
Chest was awesome today. I certainly got revenge for the bad chest workout I had 3 days ago. I really hammered the shit out of my pecs. High volume, heavy weight, decent pace, just the way I like it. I was drenched in sweat when things were done. The pump in my upper body was thorough, massive and pounding with every beat of my heart.
Later today I´ll visit my friend Leo and his girl Yvonne to hang out a little bit, and from there I´ll head back to the gym for delts and tris…
#attackdogmode

TRAINING
30min. starved cv on crosstrainer

AM workout: chest, abs
(gym: Clever Fit, Aschheim, Germany)
Matrix Pec Deck 190lb x 12, 12, 10+2, 8+4, 8+4 rest/paused, strip to 100lb x 25
Incline db press 115lb x 9, 8, 7, 6, 6, 6, 6, 6, 6, 6, 6
Incline Hammer 132lb x 12, 12, 9+3, 8+4, 8+4 r/p, strip to 66lb x 25
Db pullover 88lb x 12, 12, 9+3, 8+4, 7+5 r/p
+ 2 exercises abs

PM workout: shoulders, triceps
(gym: Fighting Bodies, Dachau, Germany)
Seated db presses 110lb x 10, 8, 7, 7, 6; immediately proceed with
Db side laterals 28lb x 20 r/p, 10sets of 40lb x 12 reps r/p and cheated if necessary
single side cable lateral behind back 3x33lb, 12 reps each
cable upright rows 100lb x 12, 12, 12
Rope pushdown 77lb x 15, 15, 11+4 r/p; strip set 15x55lb
Single lying db extension 40lb x 12, 12, 12+3 forced reps, (switch arms non stop)
Dips bodyweight x 12, 8, 7, 6, 9
Single arm cable extensions 45lb x 15, 15, 15 burn out with partials (switching arms non stop)

Music of the day: Nickelback – Dark Horse

NUTRITION

Meal 1:
125gr oats
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
100gr buckwheat flour
15 eggwhites
100gr ricecakes

Meal 3:
330gr chicken
100gr ricecakes

Meal 4:
330gr turkey
100gr ricecakes

PM workout

Meal 5:
Same as meal 2

Meal 6:
Same as meal 3

Meal 7:
Same as meal 3

I add vegetables with meals 3, 6 and 7...
I drink at least 3 gallons of water per day



SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post workouts, 1 25 min. before meal 7
Universal Glutamine: 10gr upon waking, 10gr post workouts, 10gr 25min. before meal 7
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 7
Universal Chromium: 3 caps with post workout meals (2; 5)
Animal PUMP: 1 before each workout (stim cap removed)

BB-FLEXPRO
01-13-14, 12:11 pm
I am happy to hear that my tips were abl to help you. Just Keep at it and over time you´ll figure out the perfect mechanics for your body on that exercise...

Speaking of "perfect for your body", the way I execute my lifts is what feels right for me. It get great results from it and, aside from a little wear and tear like minor tendinitis, I´ve never had any serious injuries.
You have already given the answer in your question:

"...super heavy weights where you lose your form doesn´t do anything for me and destroys my joints and tendons...."

Just use common sense, do whatever works for YOU and never give a fuck about anything else.

Thanks bro I´ll keep that in mind!

Rex
01-13-14, 7:51 pm
Morning weight: 119,1kg / 262.9lbs
That back workout this morning was crazy. I think I´ve never ever had that much of a pump in my lats before. I don´t know how much the Animal PUMP has to do with that but ever since I started taking it consistently, twice a day, before every training, I´ve noticed a massive increase in bloodflow and vascularity during workouts (see below for my daily supplement regime).
My freaking knee still hurt. It doesn´t look like I´m going to be able to get a good leg workout tomorrow. Maybe I´ll take a day off. Anyways I´ve got a deep tissue treatment scheduled for 6.00 PM…
#attackdogmode

TRAINING

30min starved CV on crosstrainer

AM workout: calves
(gym: Clever Fit, Aschheim, Germany)
Wide grip pulldown 126lb x 20, 12+8, 11+9 rest/paused
decline dumbbell pullover 75lb x 12, 10+2, 8+4 r/p
Hammer reverse pulldown 110lb x 12, 8+4, 7+5 strip to 66lb x 12
Barbell rows 225lb x 11, 9, 7, 6, 6
T-bar 166lb x 3 sets of 12reps r/p
Dumbbell row 106lb x 8, 8, 8
Hammer high row 132lb x 12, 8+4, 7+5 r/p, strip to 66lb x 25 little cheated
+1 exercise abs


PM workout: back, traps, rear delts, biceps
(gym: Fighting Bodies, Dachau, Germany)
Wide grip pulldown 130lb x 20, 20, 20
Pullover machine 5* x 20, 6* x 12, 12, 12
Supported chin machine -132lb x 12, 9+3, 8+4 r/p
Db shrug 100lb x 15, 15, 15
Hex bar shrug 199lb, 3 sets of 15 r/p and partials
rear delt pec deck 127lb x 12, 12, 12+partials to complete failure, strip set 83lb x 12+partials
lying rear delts 40lb 3x15reps, partials to reach 15
straight bar cable curls 88lb x 12, 10+3, 7+5 r/p
single are db preacher curl 28lb x 12, 8+4, 8+4 forced reps, switch arms non stop
alternate hammer curls 33lb, 3 sets of 12 little cheat to reach 12
+2 exercises forearms

*The machine´s weight stack doesn´t go by actual weight. The plates are numbered from 1 – 8.

Music of the day: Nickelback – Dark Horse


NUTRITION

Meal 1:
125gr oats
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
100gr buckwheat flour
15 eggwhites
100gr ricecakes

Meal 3:
330gr chicken
100gr ricecakes

Meal 4:
330gr ground boar
100gr ricecakes

PM workout

Meal 5:
Same as meal 2

Meal 6:
Same as meal 3

Meal 7:
Same as meal 3

I add vegetables with meals 3, 6 and 7...
I drink at least 3 gallons of water per day



SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post workouts, 1 25 min. before meal 7
Universal Glutamine: 10gr upon waking, 10gr post workouts, 10gr 25min. before meal 7
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 7
Universal Chromium: 3 caps with post workout meals (2; 5)
Animal PUMP: 1 before each workout (stim cap removed)

Rex
01-14-14, 4:45 pm
Like I´ve already predicted, I took a day off today. When I got out of bed this morning the voice in my head told me “Bro, it ain´t happening today…”
As far as the rest of the day was concerned, there was nothing special going on. I had a super intense deep tissue massage for my lower body. Afterwards my legs felt like after a workout. I´ll be sore as hell tomorrow. Still, it´ll be an all out legday!
#attackdogmode
TRAINING

30min. starved CV on crosstrainer


NUTRITION

Meal 1:
125gr oats
20 eggwhites

Meals 2-5:
330gr chicken/turkey
100gr ricecakes

10 liters of water
unlimited vegetables


SUPPLEMENTS

Animal PAK: 1 with meal 1 and 4
Animal FLEX: 1 with meal 2 and 5
Animal Omega: 1 with meal 1 and 5
Animal NITRO: 2 upon waking, 1 20min. before meal 5
Universal Glutamine: 10gr upon waking, 10gr 20min. before meal 5
Animal PM: 1 20min. before meal 5

BB-FLEXPRO
01-14-14, 5:15 pm
Haha I felt and di the exact same today bro....Sometimes that bit of rest is just a necessary evil to bring 110% to the table the next day. With that being said tomorrow is double back attack yeah!! I wish I could afford that deep tissue massage though.

Rex
01-15-14, 8:21 pm
Haha I felt and di the exact same today bro....Sometimes that bit of rest is just a necessary evil to bring 110% to the table the next day. With that being said tomorrow is double back attack yeah!! I wish I could afford that deep tissue massage though.


I had legs today and the training was great. Having had that deep tissue treatment yesterday opened up the muscle fibers and the pump has been out of this world because of that. I can really tell the difference. That shit works, although it´s fucking painful, and it´s definitly worth every penny. You have to find a good therapist though...

Rex
01-15-14, 8:23 pm
My knee doesn´t really hurt anymore but I am still trying to play it safe. That´s why I went a little lighter on all lifts today. To compensate for the intensity I really slowed down the rep speed and made sure my form was impeccable. This increases time under tension und lactic acid build up. I also reduced the rest periods to 45 – 60sec. The pump and the pain were unbelievable. Maybe that little knee pain will turn out to be a good thing in the end. I see it forcing me doing something different, and change often times stands in direct correlation with progress…
#attackdogmode

TRAINING

30min. starved CV on crosstrainer

AM workout: calves, hamstrings
(gym: Clever Fit, Aschheim, Germany)
Matrix calf sled: full stack x 15, 11+4, 8+7 rest/paused, DC Stretch after last set
Seated calves: 176lb x 12, 7+5, 7+5 r/p, 2 x strip of 12reps, DC stretch after last set
Matrix leg press calves: full stack, 3 sets of 20, proceed with partials until complete failure to maximize TUT
Tibialis raises 3 x 12reps with bodyweight, r/p
Hammer plate loaded single ham curl: 66lb x 12, 7+5, 6+6 r/p, switch legs non stop
Glute/Ham raises: body x 9+3, 12, 9+3, 8+4, 7+5, little assistance to reach 12 reps each set
Matrix seated hams 80lb x 12, 9+3, 8+4 cheated, strip to 60lb x 12 after last set
Deadlifts 315lb 3 sets of 10reps r/p, dead stop on each rep


PM workout: quads, hamstrings
(gym: Clever Fit, Aschheim, Germany)
Matrix lying hams 90lb x 20, 20, 12+8, 12+8, 10+10 r/p
Hammer strength squat machine 4plates 5x15 reps r/p
Matrix 45° leg press: 6 plates, 10 sets of 15 reps (45sec. rest), 50rep strip after last set
Walking lunges 55lb, 3 sets of 20 reps each leg
Adductor machine 132lb x 15, 13+2, 11+4 forced reps
Supersetted with
Abductor macine 70lb, 3 sets of 20, squeeze!
+thorough stretching

Music of the day: Linkin Park – Living Things


NUTRITION

Meal 1:
125gr oats
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
100gr buckwheat flour
15 eggwhites
100gr ricecakes

Meal 3:
330gr chicken
100gr ricecakes

Meal 4:
330gr ground boar
100gr ricecakes

PM workout

Meal 5:
Same as meal 2

Meal 6:
Same as meal 3

Meal 7:
Same as meal 3

I add vegetables with meals 3, 6 and 7...
I drink at least 3 gallons of water per day



SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post workouts, 1 25 min. before meal 7
Universal Glutamine: 10gr upon waking, 10gr post workouts, 10gr 25min. before meal 7
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 7
Universal Chromium: 3 caps with post workout meals (2; 5)
Animal PUMP: 1 before each workout (stim cap removed)

Rex
01-16-14, 7:36 pm
Chestday, baby! I fucking killed it! I slammed down a pak of PUMP with a double strong black coffee, put my headphones in, warmed up and knocked out 30 heavy sets of incline presses, Hammer inclines, Dips, cable crossovers and dumbbell pullovers. I´ve really been in the zone. I did not notice anything else that was going on in the gym. All I could see before my eyes were my pecs stretching and contracting. All I heard was white noise… shoulders and tris tonight!
#attackdogmode

TRAINING
30min. starved cv on crosstrainer

AM workout: chest, abs
(gym: Clever Fit, Aschheim, Germany)
Incline db press 115lb x12, 9, 7, 6, 6, 6, 6, 6, 6, 6, 6; immediately proceed with
Incline Hammer: 2 plates x 20, 4 plates x 12, 9+3, 8+4, 8+4, 8+4 rest/paused, strip to 3 plates x 8+4 r/p, strip to 2 plates x 12
Dips bodyweight x 12, 10+2, 8+4, 7+5, 7+5 assisted with feet
Cable crossovers 33lb, 5 sets of 12
Db pullover 88lb x 12, 10+2, 9+3, 8+4, 8+4 r/p
+ 1 exercises abs

PM workout: shoulders, triceps
(gym: Fighting Clever Fit, Aschheim, Germany)
Db side laterals 26lb x 24, 44lbx 11, 9, 9, 7, 6+5partials, strip to 31lb x 12+8, 15+5, 14+6, 11+9 r/p
Seated db presses 115lb x 8, 6, 6, 4 strip to 71lb x 4, 110lb x 4 strip to 71lb x 4
single side cable lateral 3x33lb, 12 reps each (behind back); 2x33lb, 12 reps each (in front)
cable upright rows 62lb x 12, 9, 8, 7, 7
Rope pushdown 55lb x 15, 15, 15, 13+2, 11+4 r/p
Overhead db extension 115lb x 9, 7, 7, 6, 6
Hammer dip machine 199lb x 12, 12, 9, 8, 6 strip to 132lb x 6, strip to 66lb x 12

Music of the day: Mettalica – Death Magnetic

NUTRITION

Meal 1:
125gr oats
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
100gr buckwheat flour
15 eggwhites
100gr ricecakes

Meal 3:
330gr chicken
100gr ricecakes

Meal 4:
330gr ground boar
100gr ricecakes

PM workout

Meal 5:
Same as meal 2

Meal 6:
Same as meal 3

Meal 7:
Same as meal 3


SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post workouts, 1 25min before meal 7
Universal Glutamine: 10gr upon waking, 10gr post workouts, 5gr 25min before meal 7
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 7
Universal Chromium: 3 caps with post workout meals (2; 5)
Animal PUMP: 1 before each workout (stim cap removed)

Rex
01-17-14, 7:41 pm
Morning weight: 118,0kg / 260.5lbs
I´ve lost weight over the last 2 weeks. Approximately 1,5kg / 3.3lbs… This means that I have to increase my food intake again in order to keep putting on muscle. Since I am already taking in more than enough protein (>550gr), and I know from past experiments that my body is not a good dietary fat utilizer, I will increase my carbohydrates. Specifically the intake around my workouts. Maybe I will even try incorporating an intra workout carb drink such as Universal´s Torrent. I haven´t figured that out yet. By Monday I will have set up a new nutrition schedule…
Another sign indicating my body is ready for extra food is the fact that I am actually getting hungry during meals. Especially in the morning and after my workouts I almost feel like starving.
Time to get that weight up there! The goal is 270lb / 122kg before it´s time to get shredded again…
#attackdogmode

TRAINING

30min starved CV on crosstrainer

AM workout: back
(gym: Clever Fit, Aschheim, Germany)
Barbell rows 110lb x 30, 177lb x 15, 243lb x 9, 7, 7, 6, 6, 177lb x 15+5 cheated, 12+8 stripped to 110lb, 11+9 stripped to 110lb
T-bar 132lb x 12, 12, 9, 7, 7
Hammer high row 132lb x 12, 7+5, 8+4, 7+5, 7+5 rest/paused, double strip of 12 reps each
Db rows 115lb x 8, 6, 6, 6, 6
Wide grip pulldowns 126lb x 13+7, 11+9, 10+10 r/p


PM workout: back, traps, rear delts, biceps
(gym: Clever Fit, Aschheim, Germany)
Decline db pullover 44lb x 23, 88lb x 8, 6, 5 + 4 flat, 5+3 flat, 5+3 flat, 57lb x 12+8, 11+9, 10+10 r/p
Wide grip pulldowns 126lb x 12, 9+3, 8+4, 8+4, 7+5
Hammer shrug machine: 4 plates, 5 sets of 12reps r/p
Bent over rear delts 40lb x 15, 10, 8, 7, 6
Hammer preacher machine 55lb x 12, 10+2, 8+4, 7+5, 7+5 r/p
Barbell curls (super strict form) 77lb 10, 8, 7, 6, 6
Reverse cable straight bar curl 39lb, 5 sets of 12 reps r/p
+2 exercises forearms

Music of the day: Mettalica – Death Magnetic


NUTRITION

Meal 1:
125gr oats
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
100gr buckwheat flour
15 eggwhites
100gr ricecakes

Meal 3:
330gr chicken
100gr ricecakes

Meal 4:
330gr ground boar
100gr ricecakes

PM workout

Meal 5:
Same as meal 2

Meal 6:
Same as meal 3

Meal 7:
Same as meal 3


SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post workouts, 1 25min before meal 7
Universal Glutamine: 10gr upon waking, 10gr post workouts, 5gr 25min before meal 7
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 7
Universal Chromium: 3 caps with post workout meals (2; 5)
Animal PUMP: 1 before each workout (stim cap removed)

BB-FLEXPRO
01-18-14, 5:14 am
Hey man I know it´s silly from me to give you as almost pro level competitor advise lol but seriously go with Intra-Workout and slam down a huge amount of carbs that way! Works great and seems to be the easiest way in your situation because you´re already eating so much over the course of the day. Since you´re already drinking that much water during training anyway, it wouldn´t affect you in a bad way. Some people only sipping down 0,5 l during training should never even mix carbs in there, I guess they would have very bad stomach issues and couldn´t continue their training.

Rex
01-18-14, 8:04 pm
Hey man I know it´s silly from me to give you as almost pro level competitor advise lol but seriously go with Intra-Workout and slam down a huge amount of carbs that way! Works great and seems to be the easiest way in your situation because you´re already eating so much over the course of the day. Since you´re already drinking that much water during training anyway, it wouldn´t affect you in a bad way. Some people only sipping down 0,5 l during training should never even mix carbs in there, I guess they would have very bad stomach issues and couldn´t continue their training.

Don´t say that! I welcome any and all criticism. In my opinion, regardless of how good someone is, you always have to keep an open mind and be willing to learn/try new things.
So, thank you very much for your Suggestion, my friend.

I have tried having some carbs during workouts but with the way I train it doesn´t work out. I either get nautious or I have to cut back on the intensity in order for my stomach to handle the drink. Both ways are obviously not an option...
Are you doing intra drinks? If yes, what are you having?

During my offseason last year I actually had even more food during the day. Maybe I´ll just dig out my old log book and copy what I´ve been doing back then...

2nd option is incorporating some junk meals here and there. The problem is that this messes with my head once I am in prep mode. I just feel like wasting an opportunity when I am having food that does not 100% contribute to being my absolute best

Rex
01-18-14, 8:06 pm
My legs are still freaking sore from my last workout 3 days ago. Funny, because I did not even squat then. The different stimulus I have gotten out of the high rep leg presses must have made a real impression (pun intended) on my quads. Neglecting the pain, I am still hitting legs today.
My knees are still bothering me a little, but it´s not too bad. I will go light on the squats today and therefore compensate with super strict slow movements and very short rest periods. Maximum time under tension and lactic acid production are the name of the game!
#attackdogmode

TRAINING

30min. starved CV on crosstrainer

AM workout: calves, hamstrings
(gym: Clever Fit, Aschheim, Germany)
Matrix calf sled: full stack x 15, 13+3, 9+6 rest/paused, DC Stretch after last set
Seated calves: 176lb x 9+3, 7+5, 6+6 r/p, 2 x strip of 12reps
Matrix leg press calves: full stack, 3 sets of 20, proceed with partials until complete failure to maximize TUT
Tibialis raises 3 x 12reps with bodyweight, r/p
Hammer plate loaded single ham curl: 66lb x 12, 7+5, 5+7 r/p, switch legs non stop
Glute/Ham raises: body x 10+2, 8+4, 7+5, little assistance to reach 12 reps each set
Matrix seated hams 50lb x 12, 10+2, 9+3, 8+4, 7+5 forced reps
Deadlifts 408lb 3 sets of 10reps r/p


PM workout: quads, hamstrings
(gym: Fighting Bodies, Dachau, Germany)
lying hams 88lb, 5 sets of 12 reps
Leg press* 2 plates: 15, 15, 13+2, 12+3 12+3 r/p, strip to sled only x 15 reps
Barbell Squat 225lb x 15, 11, 10, 11, 10
Lying squat machine 298lb x 12, 10+2, 9+3, 9+3, 8+4
Adductor machine 132lb x 12, 10+2, 8+4, 8+4, 7+5 forced reps
Supersetted with
Abductor macine 77lb, 3 sets of 12, squeeze!
+thorough stretching and foam rolling

*comes down at 55°, its sled itself weighs 220lb, it has 6 plates already installed that cannot be removed

Music of the day: Nickelback – Dark Horse


NUTRITION

Meal 1:
125gr oats
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
100gr buckwheat flour
15 eggwhites
100gr ricecakes

Meal 3:
330gr chicken
100gr ricecakes

Meal 4:
330gr ground boar
100gr ricecakes

PM workout

Meal 5:
Same as meal 2

Meal 6:
Same as meal 3

Meal 7:
Same as meal 3


SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post workouts, 1 25min before meal 7
Universal Glutamine: 10gr upon waking, 10gr post workouts, 5gr 25min before meal 7
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 7
Universal Chromium: 3 caps with post workout meals (2; 5)
Animal PUMP: 1 before each workout (stim cap removed)
Animal PM: 25min. before meal 7

BB-FLEXPRO
01-19-14, 5:21 am
Don´t say that! I welcome any and all criticism. In my opinion, regardless of how good someone is, you always have to keep an open mind and be willing to learn/try new things.
So, thank you very much for your Suggestion, my friend.

I have tried having some carbs during workouts but with the way I train it doesn´t work out. I either get nautious or I have to cut back on the intensity in order for my stomach to handle the drink. Both ways are obviously not an option...
Are you doing intra drinks? If yes, what are you having?

During my offseason last year I actually had even more food during the day. Maybe I´ll just dig out my old log book and copy what I´ve been doing back then...

2nd option is incorporating some junk meals here and there. The problem is that this messes with my head once I am in prep mode. I just feel like wasting an opportunity when I am having food that does not 100% contribute to being my absolute best


Oh cool to hear that! Yes I´m doing Intra-Workout drinks quite a while now and feel very good on them! We train quite similar with high volume but I never had stomach issues or nausea...Of course if I had, I would have cut them out immediately. Maybe it´s the ingredients...what products did you use for your former Intra-workout shakes? I´m only using Vitargo as carb source and Caseinhydrosolate as protein source. Mix them both together on my own. Pretty expensive stuff especially the caseinhydrosolate but therefore it digests a lot faster than all the other protein out there. Vitargo is great too. Doesn´t mess with my stomach at all and I´m not even doing half as well with carbs in general as you do. It´s always between 40 to 80 g of Vitargo (depending on muscle group) and 15-20g Caseinhydrosolate. Let me know what you had until now intra-workout!

But hey if you can manage to get even more food down during the day, I guess that would work as well. I just instantly thought about Intra-workout because you´re already eating so much during the day.

Ah junk meals...I feel you on that one bro lol. It really can mess with your head. But you´ve got such a fast metabolism man, I believe some extra stuff would only make you fuller not harming your progress at all! With striations in your glutes this far out you´ll be ready in time no matter what. Maybe you even want to go for more simple carbs and not so much fatty foods if you throw in a junk meal. You´ll burn through it like nothing.

Rex
01-19-14, 7:51 pm
I have aspecial relationship to chest workouts. Sometimes I can feel the impact of every rep, on every exercise exactly in the belly of pectoralis muscle. Other times the only feeling I get is soreness in my shoulders and elbows. That always happens when I approach a session without a set plan of what I am going to do, and/or when my mind is distracted by something that is occupying my thoughts.
Today I almost let that happen. When I started warming up, I could feel that my head wasn´t really in the game. So turned around, splashed some water in my face, went back out on the floor and instead of jumping right into heavy dumbbell presses, I kicked the session off with calves. I made sure to make that extra painful and after that, my body was at working temperature and my mind in the zone. Ready to kill it…
#attackdogmode

TRAINING
30min. starved cv on crosstrainer

AM workout: calves, chest
(gym: Clever Fit, Aschheim, Germany)
Seated calves 176lb x 15+5, 12+8, 9+11 rest/paused, DC stretch after last set
Matrix calf sled : Full stack x 8, 7, 6
Tibialis raises bodyweight x 12, 12, 8+4 r/p
Incline db press 66lb x 30, 132lb x 9, 7, 6, 6, 6, 6, 6, 88lb x 11, 10, 10
Db floor press 66lb x 15, 15, 11+4, 10+5, 10+5 r/p
Cable crossovers 60lb x 12, 12, 9+3, 8+4, 8+4 r/p
Db pullover 88lb x 12, 12, 12 8+4, 7+5 r/p


PM workout: shoulders, triceps, abs
(gym: Fighting Bodies, Dachau, Germany)
Db side laterals 28lb x 30, 44lb x 12, 10, 9, 8, 7 strip to 33lb x 15+5, 12+8, 11+9, 10+10 r/p
Icarian machine press 130lb, 5 sets of 12
single side cable lateral 33lb, 5 sets of 12, switch arms non stop
cable upright rows 110lb x 9, 8, 7, 7, 6
cable pushdown 77lb x 15, 15, 13+2, 11+4, 10+5 r/p
single arm lying db extension 40lb x 14+1, 9+1, 7+1, 7+1, 6+1 forced reps
bodyweight dips 11, 9, 7, 6, 6
+1 exercise abs

Music of the day: Nickelback – Dark Horse

NUTRITION

Meal 1:
125gr oats
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
100gr buckwheat flour
15 eggwhites
100gr ricecakes

Meal 3:
330gr chicken
100gr ricecakes

Meal 4:
330gr ground boar
100gr ricecakes

PM workout

Meal 5:
Same as meal 2

Meal 6:
Same as meal 3

Meal 7:
Same as meal 3


SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post workouts, 1 25min before meal 7
Universal Glutamine: 10gr upon waking, 10gr post workouts, 5gr 25min before meal 7
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 7
Universal Chromium: 3 caps with post workout meals (2; 5)
Animal PUMP: 1 before each workout (stim cap removed)
Animal PM: 1 25min before meal 7

Rex
01-19-14, 8:10 pm
Oh cool to hear that! Yes I´m doing Intra-Workout drinks quite a while now and feel very good on them! We train quite similar with high volume but I never had stomach issues or nausea...Of course if I had, I would have cut them out immediately. Maybe it´s the ingredients...what products did you use for your former Intra-workout shakes? I´m only using Vitargo as carb source and Caseinhydrosolate as protein source. Mix them both together on my own. Pretty expensive stuff especially the caseinhydrosolate but therefore it digests a lot faster than all the other protein out there. Vitargo is great too. Doesn´t mess with my stomach at all and I´m not even doing half as well with carbs in general as you do. It´s always between 40 to 80 g of Vitargo (depending on muscle group) and 15-20g Caseinhydrosolate. Let me know what you had until now intra-workout!




When I was just starting out, I read an article of Milos Sarcev in which he praised intra workout drinks. I tried it and they worked pretty good, looking back. My mixture back then has been:

10gr BCAA
10gr EAA
10gr Glutamine
6gr Creatine
50gr dextrose

I drank half of that right at the beginning of my training session and the other half in the middle. Post workout I either had 50gr of whey isolate with 50gr dextrose or the same drink I had intra.
BUT this only worked because I did not have any food at least 3 hours before the workout. I´d always go into the gym basically on an empty stomach and have the drink fuel me through the session. With the amount of calories my body needs these days, I can not do that anymore. With 7-8 hours of sleep, 2 x 3 hours of not eating before workouts, and 2 2 hours workouts daily, I would not be able to put down all that necessary food within the remaining 6-7 hours...
I´ve also tried a little of Universal´s Torrent before, but my stomach could not even handle 1/2 serving diluted into 2 liters of water. The Apple Avalanche flavor is awesome by the way...

Rex
01-19-14, 8:21 pm
But hey if you can manage to get even more food down during the day, I guess that would work as well. I just instantly thought about Intra-workout because you´re already eating so much during the day.

Ah junk meals...I feel you on that one bro lol. It really can mess with your head. But you´ve got such a fast metabolism man, I believe some extra stuff would only make you fuller not harming your progress at all! With striations in your glutes this far out you´ll be ready in time no matter what. Maybe you even want to go for more simple carbs and not so much fatty foods if you throw in a junk meal. You´ll burn through it like nothing.

I am going to increase my carbs to 900-1000gr per day. Other than that I won´t be changing anything.
I might do that by adding some fruit to my breakfast and post workout meals and extra carbs to some of my other feedings...


Of course I like to enjoy junk food and just as anybody else I get cravings now and again. But there is just something in my head telling me that giving in to these desires is not the way to go. Maybe I am a little insane but that´s fine with me as long as my success proves me right.
I had the chance to talk to Mike Francois at last year´s Arnold. He told me that he has been the exact same way in his days. I very rarely would have junk meals, because they felt like a lost opportunity to him...
If Mike made it to 300lbs in the offseason on clean Food, I definitely will too!

BB-FLEXPRO
01-20-14, 5:14 am
Does Torrent contain Dextrose too? I´ve heard from many people that dextrose does upset their stomach big time simply because it doesn´t clear as fast out of your stomach than Vitargo or Cyclic Dextrins. However on stuff like Vitargo they feel fine.
Wow 1000g of Carbs I would be in heaven lol. Whatever it takes man, I´m sure you´ll find the right way!

Rex
01-20-14, 7:49 pm
Does Torrent contain Dextrose too? I´ve heard from many people that dextrose does upset their stomach big time simply because it doesn´t clear as fast out of your stomach than Vitargo or Cyclic Dextrins. However on stuff like Vitargo they feel fine.
Wow 1000g of Carbs I would be in heaven lol. Whatever it takes man, I´m sure you´ll find the right way!

I think ist main carb sources are Waxy Maize and maltodextrin.

People get problems with large amounts of dextrose because it causes water to pool in the stomach. Dextrose is very small in molecular size and every molecule needs a certain amount of water to be transported from the stomach into the digestive tract.
Vitargo, Waxy Maize, Cyclic Dextrin etc. are much larger molecules. Therefore it takes less water and time for them to be transferred...

If dextrose is diluted thoroughly in liquid, it goes through almost as easy as these other carbs.


Yes, I am on a mission :)
But to be honest, I would love to have a couple burgers, fries and ice cream right now...

Rex
01-20-14, 7:51 pm
Morning weight: 118,9kg / 262.5lbs
Lee Priest was the first bodybuilder I wanted to emulate when I started training at 16 years old. My older cousin gave me an old VHS tape saying “watch this. I´m sure you´ll like it…”. Damn, he was right. The guy in the video (The Blonde Myth) had such an awesome physique, I could not believe that this was actually even possible to achieve. From that moment on, I wanted to be as freaky and insane looking as Lee. I also liked his training style and adopted it for my own training. Nice and controlled movements, good form, no screaming and grunting but all focused, as heavy weight as possible for 6-8 reps and high volume in the set department.
Today I went back to that. I like to call it “silent intensity”. It´s hard to explain but I think of it as a kind of meditation. I put as much intensity and force into each and every rep, indulge in the pain resulting from the exercise and keep moving like a machine until the target muscle loses its ability to contract against the resistance. I thrive on the blood pump rushing through the tissue, while I can feel it blowing up with every beat of my heart… I love it…
#attackdogmode

TRAINING

30min starved CV on crosstrainer

AM workout: back, abs
(gym: Clever Fit, Aschheim, Germany)
Wide grip pulldown 126lb x 20, 12+8, 12+8 rest/paused
decline dumbbell pullover 84lb x 12, 8+4, 7+5 r/p, strip to 49lb x 12
Hammer reverse pulldown 88lb x 12, 8+4, 7+5 r/p
Yates Barbell rows 225lb x 10, 7, 7, 7, 6
Dumbbell row 115lb x 8, 7+1 cheated, 6
T-bar 166lb, 3 sets of 12
Hammer high row 88lb, 5 sets of 15 super strict form
+1 exercise abs


PM workout: back, traps, rear delts, biceps
(gym: Fighting Bodies, Dachau, Germany)
Wide grip pulldown 141lb x 20, 16+4, 13+7 r/p
Pullover machine 7* x 9+3, 8+4, 7+5 strip to 5 x 12
Supported chin machine -132lb x 9+3, 6+6, 6+6 r/p
Hex bar shrug 220lb x 12, 10+2, 9+3 r/p
Db shrug 100lb, 3 sets of 12reps
rear delt pec deck 127lb x 12, 12, 12+partials to complete failure, strip set 83lb x 12+partials
lying rear delts 35lb 3x12reps
straight bar cable curls 88lb x 12, 9+3, 7+5 r/p
seated incline db curl 28lb x 10+2, 6+6, 6+6
alternate hammer curls 33lb, 3 sets of 12 little cheat to reach 12
reverse straight bar cable curl 66lb x 13, 9+3, 8+4
+ exercise forearms

*The machine´s weight stack doesn´t go by actual weight. The plates are numbered from 1 – 8.

Music of the day: Nickelback – Here And Now


NUTRITION

Meal 1:
125gr oats
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
100gr buckwheat flour
15 eggwhites
100gr ricecakes

Meal 3:
330gr turkey
100gr ricecakes

Meal 4:
330gr turkey
100gr ricecakes

PM workout

Meal 5:
Same as meal 2

Meal 6:
Same as meal 3

Meal 7:
Same as meal 3


SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post workouts, 1 25min before meal 7
Universal Glutamine: 10gr upon waking, 10gr post workouts, 5gr 25min before meal 7
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 7
Universal Chromium: 3 caps with post workout meals (2; 5)
Animal PUMP: 1 before each workout (stim cap removed)
Animal PM: 1 25min before meal 7

Getbig240
01-20-14, 8:55 pm
Hello Roman,
I got my copy of Muscle Mag the other day, congragts on the cover and article, Im sure its the first of many.
Could you please describe how your doing Tibialis Raises with body weight?. Every video I see has it with a machine so I'm trying to
Picture how the movement works. Calves is an area I really need to improve this year
Thank you

Rex
01-21-14, 7:00 pm
I was originally planning on taking a day off today. But after a long night, fighting the same permanently reoccurring nightmares, I woke up early and decided to hit the gym. I had to work off those bad dreams.
Since I had a lower body deep tissue treatment scheduled for the middle of the day, I did not make any sense to train legs before and after the massage. That´s why I simply did chest, shoulders and tris again. In my believe there is no overtraining if you´re eating enough and getting proper rest.
The gym I worked out today, also the location where I get my treatments done, belongs to a good friend of mine, Bernhard Schuber. Him and me go way back. When I still was a junior competitor, he has helped me a lot with contest prep, and also hooked me up with my first ever sponsor company.
His gym, All Stars Leistungszentrum Augsburg, I a great hardcore training facility, with heavy dumbbells and hand picked pieces of equipment.
All in all I had a great day, spending time with nice people and throwing some heavy weight around.
#attackdogmode

TRAINING
30min. starved cv on crosstrainer

AM workout: chest, calves
(gym: All Stars Leistungszentrum, Augsburg, Germany)
Seated calves 176lb x 20, 15+5 forced reps, 12+8 rest/paused
Donkey calf raises 300lb x 8, 7, 6
Tibialis raises bodyweight 3 x 12 r/p
Incline db press 110 x 11, 8, 7, 6, 6
Incl. flys 60lb x 9, 8, 8, 6, 6
Hammer strength presses 4 plates, 5 sets of 12
Cable crossovers 5 sets of 12-20 reps
Dips bodyweight x 9, 8, 7, 6, 6


PM workout: shoulders, triceps, abs
(gym: All Stars Leistungszentrum, Augsburg, Germany)
Db side laterals 35lb, 15 sets of 15 reps, 45 sec. rest
Seated db press 110lb x 8, 6, 6, 4, 4
Straight bar upright rows 100lb, 5 sets of 12
cable pushdown 80lb x 15, 11+4, 10+5 r/p
bodyweight dips 3 sets of 12 with a little assistance
single arm standing db extension 45lb x 9, 7, 6

Music of the day: Gym radio

NUTRITION

Meal 1:
125gr oats
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
100gr buckwheat flour
15 eggwhites
100gr ricecakes

Meal 3:
330gr chicken
100gr ricecakes

Meal 4:
330gr turkey
100gr ricecakes

PM workout

Meal 5:
Same as meal 2

Meal 6:
Same as meal 3

Meal 7:
Same as meal 3

I add vegetables with meals 3, 6 and 7...
I drink at least 3 gallons of water per day


SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post workouts, 1 25min before meal 7
Universal Glutamine: 10gr upon waking, 10gr post workouts, 5gr 25min before meal 7
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 7
Universal Chromium: 3 caps with post workout meals (2; 5)
Animal PUMP: 1 before each workout (stim cap removed)
Animal PM: 1 25min before meal 7

Swolepez
01-21-14, 8:01 pm
Still waitin' for some training videos lol..............

Rex
01-22-14, 7:54 pm
Hello Roman,
I got my copy of Muscle Mag the other day, congragts on the cover and article, Im sure its the first of many.
Could you please describe how your doing Tibialis Raises with body weight?. Every video I see has it with a machine so I'm trying to
Picture how the movement works. Calves is an area I really need to improve this year
Thank you

Thanks, Bro! I sure hope so, too. But I am pretty confident...

Tibialis raises are simple to explain and you can execute them everywhere.
On regular calf raises you are standing on the ball of your foot while your heels are moving up and down during the movement.
On tibialis raises you simply reverse that movement. Stand on your heels with your toes hanging off the edge of the Plattform. Now contract the muscle in your shin to move your foot up and down. Enjoy the burn...

Rex
01-22-14, 7:54 pm
Still waitin' for some training videos lol..............

Working on it. I promise!

Rex
01-22-14, 8:02 pm
Had two great leg sessions today. Every time I train legs the day after a deep tissue massage, I get insane pumps. The knee pain I was dealing with over the last 2 weeks is almost gone. I think the reason was just the relentless, repetitive squatting movement that I have been performing heavy and hard, for at least 10 sets each workout, twice a week, since May of last year. I´ll cut the regular squats out for a while and replace them with frontsquats. No problem with them because the movement pattern slightly differs.
#attackdogmode

TRAINING

30min. starved CV on crosstrainer

AM workout: calves, hamstrings
(gym: Clever Fit, Aschheim, Germany)
Matrix calf sled: full stack x 15, 14+2, 9+6 rest/paused, DC Stretch after last set
Seated calves: 176lb x 12, 8+4, 8+4 r/p, DC stretch after last set
Bodyweight single leg calf raises 3 sets max
Tibialis raises 3 x 12reps with bodyweight, r/p
Hammer plate loaded single ham curl: 66lb x 12, 8+4, 4+8 r/p, switch legs non stop
Glute/Ham raises: body x 11+1, 9+3, 7+5, little assistance to reach 12 reps each set
Matrix seated hams 50lb x 12, 10+2, 9+3, 8+4, 7+5 forced reps
Dumbbell Deadlifts 115lb x 8, 7, 6, 6, 6


PM workout: quads, hamstrings
(gym: Clever Fit, Aschheim, Germany)
Matrix lying hams 110lb, 5 sets of 12 reps
Matrix Leg press 10 plates x 12, 12, 9+3, 8+4, 6+6 r/p strip to 8 plates x 12, 6 plates x 12, 4 plates x 12, 2 plates x 20 reps
Frontsquat 225lb x 10, 10, 8; 315lb x 4, 4
Hammer Strength squat machine: 2 plates, 5 sets of 12 reps r/p
Walking lunges: 55lb, 5 sets of 20 steps
Adductor machine 110lb x 13+2, 12+3, 10+5 forced reps
Supersetted with
Abductor macine 90lb, 3 sets of 15, squeeze!
+thorough stretching

http://i852.photobucket.com/albums/ab87/Roman_Fritz/Road%20to%20the%20amateur%20Mr%20Olympia/83A87464-20DA-459E-9FE3-9EA25FBE0E11_zps9j5kpzdc.jpg (http://s852.photobucket.com/user/Roman_Fritz/media/Road%20to%20the%20amateur%20Mr%20Olympia/83A87464-20DA-459E-9FE3-9EA25FBE0E11_zps9j5kpzdc.jpg.html)


Music of the day: Nickelback – Here and Now


NUTRITION

Meal 1:
125gr oats
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
100gr buckwheat flour
15 eggwhites
100gr ricecakes

Meal 3:
330gr chicken
100gr ricecakes

Meal 4:
330gr turkey
100gr ricecakes

PM workout

Meal 5:
Same as meal 2

Meal 6:
Same as meal 3

Meal 7:
Same as meal 3

I add vegetables with meals 3, 6 and 7...
I drink at least 3 gallons of water per day


SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post workouts, 1 25min before meal 7
Universal Glutamine: 10gr upon waking, 10gr post workouts, 5gr 25min before meal 7
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 7
Universal Chromium: 3 caps with post workout meals (2; 5)
Animal PUMP: 1 before each workout (stim cap removed)
Animal PM: 1 25min before meal 7

ben_w
01-22-14, 10:32 pm
Definitely subbed! I have been following you for a while now, definitely one of my goal physiques!!!

BB-FLEXPRO
01-23-14, 5:32 am
Roman I allowed myself to steal your method to train calves and it´s awesome. Like you when I performed 20 lighter sets or so for them, only thing that burned was my foot lol. Now 1 or 2 of those triple rest pause sets with 1 minute DC Stretch and my calves are fucking done! I can only do them on a vertical leg press unfortunately my gym has no donkey calf machine and stuff like that...but anyway it feels great, I hope they´ll finally grow a lot from that!

Rex
01-23-14, 8:24 pm
Definitely subbed! I have been following you for a while now, definitely one of my goal physiques!!!

Great to have you in for the ride, brother! Thanks

Rex
01-23-14, 8:25 pm
Roman I allowed myself to steal your method to train calves and it´s awesome. Like you when I performed 20 lighter sets or so for them, only thing that burned was my foot lol. Now 1 or 2 of those triple rest pause sets with 1 minute DC Stretch and my calves are fucking done! I can only do them on a vertical leg press unfortunately my gym has no donkey calf machine and stuff like that...but anyway it feels great, I hope they´ll finally grow a lot from that!

I'm sure you will! I definitely did.
Hit them 2 times a week and make sure to write down your lifts...

Rex
01-23-14, 8:34 pm
Guys!!!
My landline phone connection broke down this morning, and with it the internet on my laptop. Since I am doing the blog on the laptop, I won't be able to update it until the equipment is fixed. But don't worry, I will still document every day and post them all at once as soon as everything is up and running again. You won't miss a single detail. I promise!

Until then you can follow me on Instagram: @romanfritz

Or on my Facebook page: Roman Fritz (official)

Here is an impression of today's pm delt training session

http://i852.photobucket.com/albums/ab87/Roman_Fritz/Road%20to%20the%20amateur%20Mr%20Olympia/8DABF0A6-3A71-43FF-A5DD-A46336F7882F_zpsjf7eej06.jpg (http://s852.photobucket.com/user/Roman_Fritz/media/Road%20to%20the%20amateur%20Mr%20Olympia/8DABF0A6-3A71-43FF-A5DD-A46336F7882F_zpsjf7eej06.jpg.html)

Please excuse the inconvenience.

Peace,
Rex

Sprint
01-23-14, 9:35 pm
In for this, I met you at the ABC in Birmingham, UK last year. Bad to hear about the Pro Card, make damn sure you take back what's yours.

Rex
01-24-14, 2:56 pm
In for this, I met you at the ABC in Birmingham, UK last year. Bad to hear about the Pro Card, make damn sure you take back what's yours.

Thank you, Sprint. Welcome to my thread. Please never hesitate to contribute.
Damn right, I will...

Rex
01-24-14, 3:02 pm
Had a great day! There is really nothing much to say other than that.
Like I said, my fucking internet connection and also my landline phone broke down yesterday morning. I have to do all my business via my cellphone which is a pain in the ass. I hope I can somehow get this post up today… If you´re reading this, I obviously made it work.
#attackdogmode

TRAINING
30min. starved cv on crosstrainer

AM workout: chest, abs
(gym: Clever Fit, Aschheim, Germany)
Incline db press 132lb x 8, 7, 6, 6, 6, 6, 6, 6, 4, 4
Power rack push ups: bodyweight x 20, 16+4, 15+5, 13+7, 12+8, 12+8 rest/paused
Cable crossovers 33lb, 12, 9+3, 8+4, 8+4, 7+5 r/p
Db pullover 88lb, 5 sets of 12 reps, with a little cheat
+ 1 exercises abs

PM workout: calves, shoulders, triceps
(gym: Clever Fit, Aschheim, Germany)
Seated calf raises 177lb x 11+1, 8+4, 6+6 r/p, DC stretch after last set
Matrix calf sled: Full stack x 12, 10+3, 7+5 r/p, DC stretch after last set
Tibialis raises
Db side laterals 31lb x 28, 44lbx 13, 10, 9, 8, 8, 6, strip to 31lb x 12+8, 12+8, 12+8 r/p
Seated db presses 115lb x 9, 6, 6, 6, 5+1 forced rep
single side cable lateral 3x33lb, 12 reps each (behind back); 2x33lb, 12 reps each (in front)
Hammer strength incline press: 2 plates, 3 sets of 12 reps, super slow movement
Rope pushdown 62lb x 15, 14+1, 11+4 r/p + partials to total failure
Lying db extension 44lb x 9+3, 7+3, 5+3 forced reps
Overhead EZ extensions 44lb x 13, 9, 9 super slow movement
Dips bodyweight x 12, 9+3, 7+5 negatives

Music of the day: Nickelback – Here and Now

NUTRITION

Meal 1:
125gr oats
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
100gr buckwheat flour
15 eggwhites
100gr ricecakes

Meal 3:
330gr chicken
100gr ricecakes

Meal 4:
330gr ground boar
100gr ricecakes

PM workout

Meal 5:
Same as meal 2

Meal 6:
Same as meal 3

Meal 7:
Same as meal 3

I drink at least 3 gallons of water per day
I add veggies with meals 3, 6 and 7

SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post workouts, 1 25min before meal 7
Universal Glutamine: 10gr upon waking, 10gr post workouts, 5gr 25min before meal 7
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 7
Universal Chromium: 3 caps with post workout meals (2; 5)
Animal PUMP: 1 before each workout (stim cap removed)

Rex
01-24-14, 7:29 pm
Morning weight: 119,0kg / 262.7lbs
I am happy that my internet and phone are up and running again. Cheers to the phone company that immediately came to my house this morning and fixed it. Apparently a cable broke in the terminal box outside of my house. Anyways, the blog is back on track and I will provide you with daily updates as usual…
#attackdogmode

TRAINING

30min starved CV on crosstrainer

AM workout: back, abs
(gym: Clever Fit, Aschheim, Germany)
Wide grip pulldown 126lb x 20, 14+6, 12+8 rest/paused
decline dumbbell pullover 84lb x 12, 9+3, 6+6 r/p, strip to 49lb x 12 r/p
Hammer reverse pulldown 88lb, 3 sets of 12, strip to 44lb x 12
Yates Barbell rows 225lb x 11, 6, 6, 6, 6
Dumbbell row 115lb x 8, 6, 6
T-bar 166lb x 10, 8, 6 strip to 100lb x 6; 132lb x 8, 7, 6
Hammer high row 100lb x 15, 12+3, 11+4 r/p
+1 exercise abs


PM workout: back, traps, rear delts, biceps
(gym: Clever Fit, Aschheim, Germany)
Chin ups 5 sets of 10, go to failure then negatives until 10 reps total per set
Rope pullover 39lb, 3 sets of 12 reps
Wide grip pulldown 126lb x 12, 10+2, 9+3 r/p
Hammer machine shrug 199lb 3 sets of 12 r/p
Db shrug 115lb, 3 sets of 12reps r/p
rear delt cable crossover 17lb x 12, 12, 10+2 strip to 11lb x 12
lying rear delts 35lb 3x12reps
Hammer machine curls 55lb x 12, 8+4, 7+5 r/p, strip to 33lb x 12 cheated
Barbell curl 88lb x 6+2, 5+3, 5+3 forced negatives
Iron cross curl 11lb x 12, 9+3, 8+4 r/p
reverse straight bar curl 66lb, 3 sets of 12, with a little cheat
+ 1 exercise forearms

Music of the day: Nickelback – Here And Now


NUTRITION

Meal 1:
125gr oats
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
100gr buckwheat flour
15 eggwhites
100gr ricecakes

Meal 3:
330gr chicken
100gr ricecakes

Meal 4:
330gr ground boar
100gr ricecakes

PM workout

Meal 5:
Same as meal 2

Meal 6:
Same as meal 3

Meal 7:
Same as meal 3

I drink at least 3 gallons of water per day
I add veggies with meals 3, 6 and 7

SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post workouts, 1 25min before meal 7
Universal Glutamine: 10gr upon waking, 10gr post workouts, 5gr 25min before meal 7
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 7
Universal Chromium: 3 caps with post workout meals (2; 5)
Animal PUMP: 1 before each workout (stim cap removed)

Rex
01-25-14, 9:30 pm
Morning weight: 263.3lbs/119,3kg
Today was awesome. I had two great workouts and now I am sitting at home at my desk, stuffed with food and happy.
When it comes to training, I am a strong believer in simplicity. The more you are trying to overthink and complicate things, the less fun and success you will have. At least that´s my experience. Take a look at my workouts today and you will see what I am talking about. It doesn´t get any more simple than that. But it also doesn´t get any more effective. I am all about heavy basic movements, proper form, high volume and intensity.
#attackdogmode

TRAINING

AM workout: calves, hamstrings
(gym: Fighting Bodies, Dachau, Germany)
Seated calf raises: 5 plates x 12, 12, 10+2, 8+4, 8+4 rest/paused, 100sec. DC stretch after last set
Donkey calf 331lb x 6 sets of 12, DC stretch after last set
Lying curl 110lb x 12, 12, 10+2, 8+4, 8+4 cheated, strip to 66lb x 12
Deadlifts 315lb x 9, 7, 6, 6, 6 (super strict movement, squeeze hams + glutes )
Icarian seated curl 80lb x 12, 12, 10+2, 9+3, 8+4 forced reps + partials to total failure, strip to 40lb x 12
+thorough stretching

PM workout: quads
(gym: Fighting Bodies, Dachau, Germany)
Leg press* 4 plates x 14+1, 10+2, 8+4, 8+4, 7+5 forced reps and r/p, strip to 2 plates x 12, strip to 0 plates x 20
Squats 225 x 12, 315 x 8, 6, 6, 5, 5, 5, 5, 5, 5 (very slow and controlled, sit at the bottom for a 2 count) immediately proceed with
Leg press* 0 plates, 5 sets of 20
Adductor machine 132lb x 12, 8+4, 7+5 forced reps
Supersetted with
Abductor machine 88lb, 3 sets of 12

*comes down at 55°, its sled itself weighs 220lb, it has 6 plates already installed that cannot be removed

Music of the day: Machine Head – Unto The Locust

NUTRITION

Meal 1:
125gr oats
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
100gr buckwheat flour
15 eggwhites
100gr ricecakes

Meal 3:
330gr chicken
100gr ricecakes

Meal 4:
330gr ground boar
100gr ricecakes

PM workout

Meal 5:
Same as meal 2

Meal 6:
Same as meal 3

Meal 7:
Same as meal 3

I drink at least 3 gallons of water per day
I add veggies with meals 3, 6 and 7

SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post workouts, 1 25min before meal 7
Universal Glutamine: 10gr upon waking, 10gr post workouts, 5gr 25min before meal 7
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 7
Universal Chromium: 3 caps with post workout meals (2; 5)
Animal PUMP: 1 before each workout (stim cap removed)
Animal PM: 1 25min before meal 7

Rex
01-26-14, 7:04 pm
I had this day off. After almost 2 weeks of doing double splits, I think I´ve earned a breather.
I was booked for a seminar in MEXXfit fitness center, Dachau, Germany. The second speaker along with me was IFBB women´s physique pro Skadi Seifert. The event was promoted by my other sponsor ProTan Germany. They had a pretty good turnout, with a lot of people in attendance. Many interesting topics were discussed. From food prep, over supplementation, to training periodization…
I really enjoyed interacting with the fans, as always. I love what I do.
#attackdogmode

TRAINING

30min. starved CV on crosstrainer


NUTRITION

Meal 1:
125gr oats
20 eggwhites

Meals 2-5:
330gr chicken/Turkey
100gr ricecakes

10 liters of water
unlimited vegetables


SUPPLEMENTS

Animal PAK: 1 with meal 1 and 4
Animal FLEX: 1 with meal 2 and 5
Animal Omega: 1 with meal 1 and 5
Animal NITRO: 2 upon waking, 1 20min. before meal 5
Universal Glutamine: 10gr upon waking, 10gr 20min. before meal 5
Animal PM: 1 20min. before meal 5

Rex
01-27-14, 7:21 pm
I am on a roll! Every day is better than the one before. It´s crazy! My appetite is through the roof, my strength is going up, I am visibly gaining size and, except of a few minor aches and pains, I am 100% healthy. Since I signed with Universal/Animal in May 2013, I´ve been using a lot of their products consistently and heavily. Before that I´ve never had access to such an amazing variety of top quality supplements. I think that is a major factor responsible for my enormous recovery ability. Food and rest are of course the other two essentials. As you can see, I train heavy, high volume and high frequency. This would not even be possible without my Animal FLEX, PAK, OMEGA and NITRO. Thanks Universal!
Life is great right now…
#attackdogmode

TRAINING
30min. starved cv on crosstrainer

AM workout: chest, abs
(gym: Clever Fit, Aschheim, Germany)
Incline db press 115lb x 13, 11, 8, 7, 7, 7, 6, 6, 6, 6, 6
Power rack push ups: bodyweight x 20, 20, 16+4, 15+5, 14+6 rest/paused
Cable crossovers 28lb, 5 sets of 12, super strict with 2 sec. squeeze contractions
Db pullover 88lb x 12, 12, 12, 9+3, 7+5 r/p
+ 3 exercises abs (circle training)

PM workout: calves, shoulders, triceps
(gym: Clever Fit, Aschheim, Germany)
Db side laterals 31lb x 29, 49lbx 9, 8, 8, 7, 6, 6 31lb x 16+4, 14+6, 13+7 r/p
Seated db presses 115lb x 10, 8, 6, 6, 6
single side cable lateral 5x17lb, 12 reps each (behind back)
cable upright row 70lb x 9, 8, 7, 6, 6
Rope pushdown 70lb x 16, 12+3, 9+6 r/p strip to 46lb x 8+7 r/p
Lying db extension 44lb x 12, 8+4, 7+5 forced reps
Dips bodyweight x 15, 10, 8, 8, 7
EZ overhead extension 44lb x 13, 10, 9 super strict movement

Music of the day: Metallica – Death Magnetic

NUTRITION

Meal 1:
125gr oats
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
100gr buckwheat flour
15 eggwhites
100gr ricecakes

Meal 3:
330gr chicken
100gr ricecakes

Meal 4:
330gr ground boar
100gr ricecakes

PM workout

Meal 5:
Same as meal 2
1 apple

Meal 6:
Same as meal 3

Meal 7:
Same as meal 3

I drink at least 3 gallons of water per day
I add veggies with meals 3, 6 and 7

SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post workouts, 1 25min before meal 7
Universal Glutamine: 10gr upon waking, 10gr post workouts, 5gr 25min before meal 7
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 7
Universal Chromium: 3 caps with post workout meals (2; 5)
Animal PUMP: 1 before each workout (stim cap removed)
Animal PM: 1 25min. before meal 7

1310dennis
01-28-14, 7:59 pm
I am on a roll! Every day is better than the one before. It´s crazy! My appetite is through the roof, my strength is going up, I am visibly gaining size and, except of a few minor aches and pains, I am 100% healthy. Since I signed with Universal/Animal in May 2013, I´ve been using a lot of their products consistently and heavily. Before that I´ve never had access to such an amazing variety of top quality supplements. I think that is a major factor responsible for my enormous recovery ability. Food and rest are of course the other two essentials. As you can see, I train heavy, high volume and high frequency. This would not even be possible without my Animal FLEX, PAK, OMEGA and NITRO. Thanks Universal!
Life is great right now…
#attackdogmode

TRAINING
30min. starved cv on crosstrainer

AM workout: chest, abs
(gym: Clever Fit, Aschheim, Germany)
Incline db press 115lb x 13, 11, 8, 7, 7, 7, 6, 6, 6, 6, 6
Power rack push ups: bodyweight x 20, 20, 16+4, 15+5, 14+6 rest/paused
Cable crossovers 28lb, 5 sets of 12, super strict with 2 sec. squeeze contractions
Db pullover 88lb x 12, 12, 12, 9+3, 7+5 r/p
+ 3 exercises abs (circle training)

PM workout: calves, shoulders, triceps
(gym: Clever Fit, Aschheim, Germany)
Db side laterals 31lb x 29, 49lbx 9, 8, 8, 7, 6, 6 31lb x 16+4, 14+6, 13+7 r/p
Seated db presses 115lb x 10, 8, 6, 6, 6
single side cable lateral 5x17lb, 12 reps each (behind back)
cable upright row 70lb x 9, 8, 7, 6, 6
Rope pushdown 70lb x 16, 12+3, 9+6 r/p strip to 46lb x 8+7 r/p
Lying db extension 44lb x 12, 8+4, 7+5 forced reps
Dips bodyweight x 15, 10, 8, 8, 7
EZ overhead extension 44lb x 13, 10, 9 super strict movement

Music of the day: Metallica – Death Magnetic

NUTRITION

Meal 1:
125gr oats
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
100gr buckwheat flour
15 eggwhites
100gr ricecakes

Meal 3:
330gr chicken
100gr ricecakes

Meal 4:
330gr ground boar
100gr ricecakes

PM workout

Meal 5:
Same as meal 2
1 apple

Meal 6:
Same as meal 3

Meal 7:
Same as meal 3

I drink at least 3 gallons of water per day
I add veggies with meals 3, 6 and 7

SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post workouts, 1 25min before meal 7
Universal Glutamine: 10gr upon waking, 10gr post workouts, 5gr 25min before meal 7
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 7
Universal Chromium: 3 caps with post workout meals (2; 5)
Animal PUMP: 1 before each workout (stim cap removed)
Animal PM: 1 25min. before meal 7

Moin Roman,

Erstmal tausend Dank für deinen superblog hier! Ist echt klasse. Ich hoffe es gibt mal bald eine neue Woche mit dir auf Team andro ;-) aber nochmal eine andere Frage, woher bekommst du das ganze eiklar? Trennst du etwa jeden morgen 15 Eier? ;-) danke schonmal für eine Antwort!

Rex
01-28-14, 9:47 pm
I had a rough night sleeping today because I was dreaming all night about bacon double cheeseburgers. In my dream I even went to Wendy´s, although I have never actually been to a Wendy´s in real life… How sick is that shit?! Anyways, I am really craving a burger right now!
#attackdogmode

TRAINING

30min starved CV on crosstrainer

AM workout: calves
(gym: Fighting Bodies, Dachau, Germany)
Parallel grip pulldown 141lb x 20, 15+5, 12+8 rest/paused
Pullover machine* 5 x 21reps, 7 x 9+4, 7+6, 6+6 r/p + partials to complete failure
Parallel grip sup. chin machine -132lb x 12, 8+4, 7+5 r/p
Barbell rows 243lb x 12, 9, 8, 8, 7
T-bar 132lb x 15, 177lb x 8, 8, 8, 8, 8
dumbbell row 110lb x 8, 6, 6
machine row 77lb, 3 sets of 20 reps
+1 exercise abs


PM workout: back, traps, rear delts, biceps
(gym: Fighting Bodies, Dachau, Germany)
Wide grip pulldown 141lb x 20, 20, 16+4
Pullover machine* 7 x 12, 9 strip to 5 x 5, 7 x 7 strip to 5 x 5, partials to complete failure
Supported chin machine -132lb x 12, 8+4, 7+5 r/p
Hex bar shrug 265lb x 12, 10+2, 9+3 r/p
Db shrug 100lb, 3 sets of 20
rear delt pec deck 138lb x 15, 11+4, 10+5 r/p +partials to complete failure, strip set 94lb x 15
lying rear delts 35lb 3x12reps
straight bar cable curls 88lb x 12, 10+2, 8+4 r/p
single are db preacher curl 28lb x 9+3, 8+4, 7+5 forced reps, switch arms non stop
hammer curls 33lb, 3 sets of 12 little cheat to reach 12
reverse grip straight bar cable curls 66lb x 12, 10+2, 9+3
+ exercise forearms

*The machine´s weight stack doesn´t go by actual weight. The plates are numbered from 1 – 8.

Music of the day: Gym radio

NUTRITION

Meal 1:
125gr oats
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
100gr buckwheat flour
15 eggwhites
100gr ricecakes

Meal 3:
330gr chicken
100gr ricecakes

Meal 4:
330gr ground steak
100gr ricecakes

PM workout

Meal 5:
Same as meal 2


Meal 6:
Same as meal 3

Meal 7:
Same as meal 3

I drink at least 3 gallons of water per day
I add veggies with meals 3, 6 and 7

SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post workouts, 1 25min before meal 7
Universal Glutamine: 10gr upon waking, 10gr post workouts, 5gr 25min before meal 7
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 7
Universal Chromium: 3 caps with post workout meals (2; 5)
Animal PUMP: 1 before each workout (stim cap removed)
Animal PM: 1 25min. before meal 7

BB-FLEXPRO
01-29-14, 5:44 am
Damn bro give yourself that one cheat meal, it´ll not hurt you at all! If you already have dreams about wendy´s it´s getting serious lol. You aren´t even dieting yet right? I would really give myself (yourself) that one free meal buddy.

Rex
01-29-14, 8:30 pm
Damn bro give yourself that one cheat meal, it´ll not hurt you at all! If you already have dreams about wendy´s it´s getting serious lol. You aren´t even dieting yet right? I would really give myself (yourself) that one free meal buddy.

I probably have to...
I am good friends with Dave Palumbo and he gives me advice whenever I ask him.
I told him that my weight had been stuck now for 3 weeks and he checked my meal plan...
His suggestion is, instead of eating more clean food, I should just incorporate 1 high calorie meal every day. Burgers + fries, ice cream etc.

He told me that at some Point, when muscle mass reaches a certain Level, you just have to change your way of thinking with regards to food. I have always been a strong believer in cheat meals being for the weak minded. But now he says I have to have a strong enough mind to turn away from that believe.

I´m trying to wrap my head around that thought...

I have 7 1/2 weeks of offseason left before I start dieting for 12 weeks until the Mr. O. I´d like to see my weight at 270lb by then...

Swolepez
01-29-14, 8:58 pm
I probably have to...
I am good friends with Dave Palumbo and he gives me advice whenever I ask him.
I told him that my weight had been stuck now for 3 weeks and he checked my meal plan...
His suggestion is, instead of eating more clean food, I should just incorporate 1 high calorie meal every day. Burgers + fries, ice cream etc.

He told me that at some Point, when muscle mass reaches a certain Level, you just have to change your way of thinking with regards to food. I have always been a strong believer in cheat meals being for the weak minded. But now he says I have to have a strong enough mind to turn away from that believe.

I´m trying to wrap my head around that thought...

I have 7 1/2 weeks of offseason left before I start dieting for 12 weeks until the Mr. O. I´d like to see my weight at 270lb by then...


You got to remember, you're like 260lbs of solid muscle. And muscle burns calories. So your probably burning a shit load of cals even when just sitting around the house Bc of your amount of muscle. So in order maintain muscle and much less gain weight you probably will have to resort to more fattier meats Bc of higher cals.

For example 4oz of chx = 120 cals. 4oz of 80/20 ground meat = 290-300cals. So you would have to eat more than double the amount of chx (probably 10oz) just to match the amount of cals in 4oz of a fattier meat/ground beef.

So instead of adding like 15-20 more oz of chx or 16 more egg whites to your diet it's a lot easier to add a smaller amount of fattier foods to get the same amount of calories.

Rex
01-29-14, 9:59 pm
Morning weight: 262.0lbs/118,7kg
My left knee was bothering me a little again, so I decided to play it safe and do smith machine squats instead of regular free weights. No problem there.
As I am dealing with this knee issue I am starting to doubt my philosophy of squats being absolutely necessary to build big legs. As you can see below, I am focusing a lot on leg presses. I also use different kinds of machines that simulate the squatting movement. I am doing the repetitions with a v-e-r-y slow and controlled negative and an explosive positive. I never lock out to ensure constant and maximum time under tension. The pain I experience is mind blowing and the fatigue is knocking out my whole nervous system. I also like the fact that I can go to real failure on every set, which is not possible when squatting with a barbell.
I definitely will never abandon my beloved squats because they have given me such great results over the years, but I am considering taking a different route to Rome sometimes, from now on…
#attackdogmode

TRAINING

AM workout: calves, hamstrings
(Gym: Fighting Bodies, Dachau, Germany)
Donkey calf 442lb x 12, 12, 9+3, 7+5, 7+5 rest/paused and forced, DC stretch after last set
Seated calf raises: 5 plates x 9+3,7+5, 6+6, 6+6, 6+6 r/p and forced, DC stretch after last set
Lying curl 110lb x 12, 12, 12, 10+2, 9+3 cheated, strip to 66lb x 10+2
Deadlifts 331lb x 10, 8, 6, 6, 6 (super strict movement, squeeze hams + glutes )
Icarian seated curl 80lb x 12, 12, 8+4, 8+4 forced reps + partials to total failure
+thorough stretching

PM workout: hamstrings, quads
(gym: Mc Fit, Milbertshofen, Germany)
Lying curls 121lb, 6 sets of 12, little cheated if necessary
45° leg press 530lb, 5 sets of 12, last set 50rep strip
Smith machine Squat 132lb x 12, 10+2, 8+4, 8+4, 7+5
Single leg pendulum leg press 155lb, 10 sets of 12, switch legs non stop, forced reps to reach 12 each
+thorough stretching

Music of the day: Metallica – Death Magnetic

NUTRITION

Meal 1:
125gr oats
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
100gr buckwheat flour
15 eggwhites
100gr ricecakes

Meal 3:
330gr chicken
100gr ricecakes

Meal 4:
330gr ground steak
100gr ricecakes

PM workout

Meal 5:
Same as meal 2


Meal 6:
Same as meal 3

Meal 7:
Same as meal 3

I drink at least 3 gallons of water per day
I add veggies with meals 3, 6 and 7

SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post workouts, 1 25min before meal 7
Universal Glutamine: 10gr upon waking, 10gr post workouts, 5gr 25min before meal 7
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 7
Universal Chromium: 3 caps with post workout meals (2; 5)
Animal PUMP: 1 before each workout (stim cap removed)
Animal PM: 1 25min. before meal 7

BB-FLEXPRO
01-30-14, 5:15 am
I probably have to...
I am good friends with Dave Palumbo and he gives me advice whenever I ask him.
I told him that my weight had been stuck now for 3 weeks and he checked my meal plan...
His suggestion is, instead of eating more clean food, I should just incorporate 1 high calorie meal every day. Burgers + fries, ice cream etc.

He told me that at some Point, when muscle mass reaches a certain Level, you just have to change your way of thinking with regards to food. I have always been a strong believer in cheat meals being for the weak minded. But now he says I have to have a strong enough mind to turn away from that believe.

I´m trying to wrap my head around that thought...

I have 7 1/2 weeks of offseason left before I start dieting for 12 weeks until the Mr. O. I´d like to see my weight at 270lb by then...

Yeah definitely bro. All the best guys in the world cheat now and then. And they all don´t even have such a fast metabolism as you lol. I know that thought "cheat meal being for the weak minded" though. I was also a firm believer in that but as time go by you see that it´s not necessary and sometimes not even "better" to eat 100% clean all the time. You are eating VERY clean though, awesome meal plan. As Swolepez said I would try to incorporate some more fattier cuts of beef and whole Eggs with some good saturated fats more regularly that could help you also gaining more weight!

BB-FLEXPRO
01-30-14, 5:25 am
[QUOTE=Rex;1360060]Morning weight: 262.0lbs/118,7kg
My left knee was bothering me a little again, so I decided to play it safe and do smith machine squats instead of regular free weights. No problem there.
As I am dealing with this knee issue I am starting to doubt my philosophy of squats being absolutely necessary to build big legs. As you can see below, I am focusing a lot on leg presses. I also use different kinds of machines that simulate the squatting movement. I am doing the repetitions with a v-e-r-y slow and controlled negative and an explosive positive. I never lock out to ensure constant and maximum time under tension. The pain I experience is mind blowing and the fatigue is knocking out my whole nervous system. I also like the fact that I can go to real failure on every set, which is not possible when squatting with a barbell.
I definitely will never abandon my beloved squats because they have given me such great results over the years, but I am considering taking a different route to Rome sometimes, from now on…
#attackdogmode



That´s very interesting man, I´m doing Leg-Presses the same way you do them, very controlled negative, explosive positive and never locking out. Did you see the Leg-training video from animal with Evan a couple months ago?He showed a variation where you lift your ass up a bit from the seat so you can hit soley your quads and don´t round out your back as you coming down on the negative. It´s an awesome feeling and fries my inner quads like no other exercise, the pump is unreal...
As far as free weight squats go, I sometimes have problems with my knees too...I think it´s because my legs are not exact equally long. Squats never felt so "natural" to me. I never go over 3 plates on each side with free weight squats anymore. That feels good though for 12-15 hard reps. I talked to a lot of experienced guys and coaches on facebook and they all agreed that if you got some kind of knee problem, you don´t have to do squats that often and you don´t even HAVE to to them at all to get killer Legs. I´m a firm believer in that too. Many guys don´t do that much squats, deadlifts, benchpresses at all and have great developed bodyparts, so there must be something to that.

Swolepez
01-30-14, 7:43 am
I don't have knee problems...yet lol. But my wife does, so what we incorporated into her plan as well as mine is moderate weight barbell squats. So basically I will have a normal leg routine with 10-15 reps per set and save barbell squats until the end. We will do 1 set of squats with moderate weight and hit 20-25 reps. (For ex:I usually do 225 for 20-25 reps at the end of my leg workout). I make sure to go deep and fry out my leg muscles. To be honest, a moderate weight burns a hell of a lot more than a heavy weight that only allows 6-8 reps. Plus, it saves the knees as well Bc I'm not placing them under the bar with heavy ass weight. It's worth a try, do your regular routine and then at the end pick a moderate weight and go deep as hell for 20 reps.

Rex
01-30-14, 7:43 pm
You got to remember, you're like 260lbs of solid muscle. And muscle burns calories. So your probably burning a shit load of cals even when just sitting around the house Bc of your amount of muscle. So in order maintain muscle and much less gain weight you probably will have to resort to more fattier meats Bc of higher cals.

For example 4oz of chx = 120 cals. 4oz of 80/20 ground meat = 290-300cals. So you would have to eat more than double the amount of chx (probably 10oz) just to match the amount of cals in 4oz of a fattier meat/ground beef.

So instead of adding like 15-20 more oz of chx or 16 more egg whites to your diet it's a lot easier to add a smaller amount of fattier foods to get the same amount of calories.


Dave also told me to add more fats. BUT he wants me to use better sources. Beef contains almost all saturated fatty acids which are necessary in small amounts, but also harmful to blood cholestrol levels, heart, blood vessels etc. when taken in in excess...
He recommends me eating whole Omega3 eggs and adding 2 tablespoons of macadamia nut oil (Omega 6) over my meat meals...

Rex
01-30-14, 7:52 pm
Yeah definitely bro. All the best guys in the world cheat now and then. And they all don´t even have such a fast metabolism as you lol. I know that thought "cheat meal being for the weak minded" though. I was also a firm believer in that but as time go by you see that it´s not necessary and sometimes not even "better" to eat 100% clean all the time. You are eating VERY clean though, awesome meal plan. As Swolepez said I would try to incorporate some more fattier cuts of beef and whole Eggs with some good saturated fats more regularly that could help you also gaining more weight!


I think I will go with the cheating, but I have to sneak it in carefully, so my consciences don´t realize change... ;)

I am good friends with IFBB Pro Juan Morel. When I first saw him in 2009 he was like 220lb on stage. In 2013 he comoeted at around 250+. At this point in time he is dieting down for the Arnold Brazil and NY Pro, coming down from a 295lb offseason weight!
This guy eats like a mad man! Good food, of course. But also burgers, fries, ice cream, pizza etc.
Every time we talk he always tries to get me into eating more junk, too. Maybe I should...

Rex
01-30-14, 8:01 pm
[QUOTE=Rex;1360060]Morning weight: 262.0lbs/118,7kg
My left knee was bothering me a little again, so I decided to play it safe and do smith machine squats instead of regular free weights. No problem there.
As I am dealing with this knee issue I am starting to doubt my philosophy of squats being absolutely necessary to build big legs. As you can see below, I am focusing a lot on leg presses. I also use different kinds of machines that simulate the squatting movement. I am doing the repetitions with a v-e-r-y slow and controlled negative and an explosive positive. I never lock out to ensure constant and maximum time under tension. The pain I experience is mind blowing and the fatigue is knocking out my whole nervous system. I also like the fact that I can go to real failure on every set, which is not possible when squatting with a barbell.
I definitely will never abandon my beloved squats because they have given me such great results over the years, but I am considering taking a different route to Rome sometimes, from now on…
#attackdogmode



That´s very interesting man, I´m doing Leg-Presses the same way you do them, very controlled negative, explosive positive and never locking out. Did you see the Leg-training video from animal with Evan a couple months ago?He showed a variation where you lift your ass up a bit from the seat so you can hit soley your quads and don´t round out your back as you coming down on the negative. It´s an awesome feeling and fries my inner quads like no other exercise, the pump is unreal...
As far as free weight squats go, I sometimes have problems with my knees too...I think it´s because my legs are not exact equally long. Squats never felt so "natural" to me. I never go over 3 plates on each side with free weight squats anymore. That feels good though for 12-15 hard reps. I talked to a lot of experienced guys and coaches on facebook and they all agreed that if you got some kind of knee problem, you don´t have to do squats that often and you don´t even HAVE to to them at all to get killer Legs. I´m a firm believer in that too. Many guys don´t do that much squats, deadlifts, benchpresses at all and have great developed bodyparts, so there must be something to that.

Yes, I`ve seen the video but never tried that. I like to have my butt tightly in the seat, with the back rest as flat as possible. That way I get the greatest range of Motion without my thighs being stopped be my belly. Maybe I´ll give Evan´s version a try some time.

My knee problem is due to me overdoing it on back squats. I have been doing at least 10 heavy sets each workout, twice a week since April of last year. Reptitive trauma like that sooner or later has to result in some kind of pain ot injury. In the heat of battle I simply block out common sense and that´s the result at this point.
I can do EVERY other lift though. Even walking lunges and free weight front squats. A slight variation of movement pattern already does the trick sometimes...

Rex
01-30-14, 8:08 pm
I don't have knee problems...yet lol. But my wife does, so what we incorporated into her plan as well as mine is moderate weight barbell squats. So basically I will have a normal leg routine with 10-15 reps per set and save barbell squats until the end. We will do 1 set of squats with moderate weight and hit 20-25 reps. (For ex:I usually do 225 for 20-25 reps at the end of my leg workout). I make sure to go deep and fry out my leg muscles. To be honest, a moderate weight burns a hell of a lot more than a heavy weight that only allows 6-8 reps. Plus, it saves the knees as well Bc I'm not placing them under the bar with heavy ass weight. It's worth a try, do your regular routine and then at the end pick a moderate weight and go deep as hell for 20 reps.

I hear you. High rep squats are a lot more painful and exhausting.
I hate high reps :) but I still do them. I believe they are necessary for building great legs. I also attribute my vascularity to doing high rep strip sets on extensions, presses and Hacks...
I will lay off on the squats for a couple of workouts for now and incorporate them again once everything is fine.

I almost never do squats first, as you might have noticed in my blog. It´s almost always the 3rd movement in my Routine. Doing them last sounds fun though, too. :)

Swolepez
01-31-14, 12:32 am
I hear you. High rep squats are a lot more painful and exhausting.
I hate high reps :) but I still do them. I believe they are necessary for building great legs. I also attribute my vascularity to doing high rep strip sets on extensions, presses and Hacks...
I will lay off on the squats for a couple of workouts for now and incorporate them again once everything is fine.

I almost never do squats first, as you might have noticed in my blog. It´s almost always the 3rd movement in my Routine. Doing them last sounds fun though, too. :)

Lol yeah I noticed you didn't do them first. Which I think is good Bc I like to have legs warmed up pretty well before I do barbell squats.....and yeah you should try it last bro, it's like the ultimate "give it everything I have left" type of exercise when done last.

I need to incorporate strip sets in my leg routine

Rex
01-31-14, 11:33 am
There you go! It only needed a couple weeks of everybody around me bullying me into a cheat meal for me to finally have one. I had some ice cream with today´s last meal. Let´s see how I feel and look tomorrow…
#attackdogmode

TRAINING
30min. starved cv on crosstrainer

AM workout: chest, abs
(gym: Fighting Bodies, Dachau, Germany)
Incline machine press* 10 x 10, 10, 8+2, 7+3, 7+13 rest/paused
Incline db press 100lb x 8, 8, 7, 7, 7 immediately proceed with
Dips 8, 9, 8, 7, 7 immediately proceed with
Cable crossovers 61lb, 5 sets of 12, super strict with 2 sec. squeeze contractions
Db pullover 86lb, 5 sets of 12reps r/p
Seated calves 5 plates x 12, 11+1, 9+3, 7+5, 7+5 r/p and forced, DC stretch after last set
Tibialis raises bodyweight x 15, 8, 7, 7, 6 only 30 sec. break between sets

PM workout: calves, shoulders, triceps
(gym: Clever Fit, Aschheim, Germany)
Db side laterals 31lb x 31, 49lbx 11, 10, 8, 8, 7, 6+1 cheated, strip to 31lb x 13+7, 15+5, 14+6 r/p
Seated db presses 115lb x 11, 8, 6, 6, 6
single side cable lateral 3 x 17lb 12 reps each (behind back), 2 x 17lb 12 reps each (in front)
cable upright row 70lb x 11, 9, 8, 7, 7
Rope pushdown 70lb x 16, 13+3, 10+ r/p
Lying db extension 44lb x 12, 10+2, 8+4 forced reps
Dips bodyweight, 5sets to failure
EZ overhead cable extension 70lb, 3 sets of 12 reps super strict movement

Music of the day: Metallica – Reload

*This machine is a very special piece of equipment. It is like a smith machine but it has a numbered weight stack instead of being plate loaded. It also allows you to adjust the bar in any starting position, allowing for great rest/pause or dead stop sets.
(I will post a picture next time…)

NUTRITION

Meal 1:
125gr oats
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
100gr buckwheat flour
15 eggwhites
100gr ricecakes

Meal 3:
330gr chicken
100gr ricecakes

Meal 4:
330gr ground steak
100gr ricecakes

PM workout

Meal 5:
Same as meal 2

Meal 6:
Same as meal 3
+ 1 pint of ice cream


I drink at least 3 gallons of water per day
I add veggies with meals 3, 6 and 7

SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post workouts
Universal Glutamine: 10gr upon waking, 10gr post workouts
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2
Universal Chromium: 3 caps with post workout meals (2; 5)
Animal PUMP: 1 before each workout (stim cap removed)

Rex
01-31-14, 11:46 am
Lol yeah I noticed you didn't do them first. Which I think is good Bc I like to have legs warmed up pretty well before I do barbell squats.....and yeah you should try it last bro, it's like the ultimate "give it everything I have left" type of exercise when done last.

I need to incorporate strip sets in my leg routine

Good! I was just checking if you´re even reading what I am writing down every day... ;)

I am looking forward to doing squats already :)

Yes, you should definitely do strip sets. I really enjoy those

Rex
01-31-14, 9:24 pm
Considering how everybody is always raving about the post cheat meal pump, I am a little disappointed. I had as good of a pump in my back today, as any day. Maybe I´ve not been eating enough to make a significant impact.
#attackdogmode

TRAINING

30min starved CV on crosstrainer

AM workout: calves, back
(gym: Fighting Bodies, Dachau, Germany)
Donkey calf raises 464lb x 12, 12, 10+2, 8+4, 7+5, 7+5 rest/paused and forced, DC stretch after last set
Tibialis raises, 5 sets of 12 r/p

Parallel grip pulldown 141lb x 20, 17+3, 14+6 r/p
Pullover machine* 7 x 10 strip to 5 x 4, 7 x 8 strip to 5 x 4, 7 x 6+ 20 partials, strip to 5 x 6+ 20 partials
Parallel grip supp. chin machine -132lb x 12, 9+3, 7+5 r/p
Barbell rows 243lb x 10, 7, 7, 7, 7
T-bar 177lb x 10, 9, 8, 8, 6 strip to 88lb x 15
dumbbell row 110lb x 9, 8, 9
machine row 88lb, 3 sets of 20 reps
+1 exercise abs


PM workout: back, traps, rear delts, biceps
(gym: Clever Fit, Aschheim, Germany)
Decline dumbbell pullover 88lb x 12, 9+3, 8+4 forced reps
Hammer high row 132lb x 12, 132lb x 8, strip to 88lb x 8, 132 x 8+4 cheated, strip to 88lb x 20 cheated
Hammer low row 88lb, 3 sets of 12-15 reps (super strict, slow and controlled)
Hammer seated row 132lb, 3 sets of 15
Db shrug 132lb x 12, 8+4, 6+6 r/p and cheated
Hammer machine shrug 4 plates, 3 sets of 12
rear delt cable crossover 17lb x 12, 10+2, 9+3 r/p +partials to complete failure
lying rear delts 35lb 3x12reps
one arm hammer machine preacher curl 33lb x 15, 12+3, 10+5 forced reps, switch arms non stop
preloaded barbell curls 88lb x 7+1, 6+2, 5+3 cheated negative
cable crossover curls 11lb, 3 sets of 12
reverse grip straight bar curls 66lb, 3 sets of 12 with a little cheat
+ 1 exercise forearms

*The machine´s weight stack doesn´t go by actual weight. The plates are numbered from 1 – 8.

Music of the day: Gym radio

NUTRITION

Meal 1:
125gr oats
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
100gr buckwheat flour
15 eggwhites
100gr ricecakes

Meal 3:
330gr chicken
100gr ricecakes

Meal 4:
330gr chicken
100gr ricecakes

PM workout

Meal 5:
Same as meal 2


Meal 6:
Same as meal 3

Meal 7:
Same as meal 3

I drink at least 3 gallons of water per day
I add veggies with meals 3, 6 and 7

SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post workouts, 1 25min before meal 7
Universal Glutamine: 10gr upon waking, 10gr post workouts, 5gr 25min before meal 7
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 7
Universal Chromium: 3 caps with post workout meals (2; 5)
Animal PUMP: 1 before each workout (stim cap removed)
Animal PM: 1 25min. before meal 7

Rex
02-01-14, 9:36 pm
I can´t believe we are already in February of 2014. That month went freaking fast!
I am exactly 19 weeks out from the amateur Mr. O right now. Which means I have 7 more weeks of offseason time to put on weight, before I will start dialing my body in slowly.
I had a strong hamstrings and calves training session this morning. I´d say a 585lbs Deadlift is pretty good after pre-exhausting my hams with 16 sets of standing and lying curls.
Ever since I suffered a double hernia, a couple years ago, I never use a belt for Deads. I lift completely raw because back then the belt is actually what caused the hernia to happen. Anyways, I am a bodybuilder and not a weightlifter. If I can´t lift a certain weight with pure muscle power and instead having to use a crutch such as a belt, there is no point in using it. At least that´s my opinion…
I think my knee is getting better again. I was able to perform my beloved squats without any problem tonight. I went super strict, slow, and sat at the bottom of each rep for a two count. 5 killer sets of 12 reps each and I was fried. I love it!
#attackdogmode

TRAINING

30min. starved cv on crosstrainer

AM workout: hamstrings, calves
(gym: Clever Fit, Aschheim, Germany)
Hammer plate loaded single leg curl 66lb x 8, 6, 4, 3, 3 switch legs non stop
Matrix lying leg curls 110lb, 11 sets of 12 reps rest/paused and little cheated if necessary, strip to 60lb x 25reps
Deadlifts 405lb x 6, 495lb x 5, 585lb x 1, 1, 405 x 3
Matrix seated leg curls 50lb x 15, 12, 12, 8+4, 7+5, 7+5 forced reps
Matrix calf sled full stack x 12, 12, 12, 8+4, 8+4 r/p, DC stretch after last set
+stretching

PM workout: quads
(gym: Fighting Bodies, Dachau, Germany)
Leg press* 4 plates x 15, 15, 12+3, 11+4, 11+4 r/p, 50rep strip set after last set
Squats 225lb, 5 sets of 12 (2 second sit on every rep, super strict movement)
Lying squat machine 331lb x 12, 9+3, 9+3, 9+3, 8+4 r/p strip to 232lb x 12
Adductor machine 143lb x 12, 9+3, 8+4, 6+6, 6+6 forced reps
Supersetted with
Abductor machine 88lb, 3 sets of 15

*comes down at 55°, its sled itself weighs 220lb, it has 6 plates already installed that cannot be removed

Music of the day: Nickelback – Here and Now

NUTRITION

Meal 1:
125gr oats
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
100gr buckwheat flour
15 eggwhites
100gr ricecakes

Meal 3:
330gr chicken
100gr ricecakes

Meal 4:
330gr steak
100gr ricecakes

PM workout

Meal 5:
Same as meal 2

Meal 6:
Same as meal 3

Meal 7:
Same as meal 3


SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post workouts
Universal Glutamine: 10gr upon waking, 10gr post workouts
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 7
Universal Chromium: 3 caps with post workout meals (2; 5)
Animal PUMP: 1 before AM workout (stim cap removed) with strong black coffee

Swolepez
02-01-14, 9:43 pm
Good! I was just checking if you´re even reading what I am writing down every day... ;)


hahaha, trust me brother I'm reading and trying to soak everything in like a sponge....there's very few people, if any, that can match your intensity/passion.

BB-FLEXPRO
02-02-14, 8:12 am
Bro I bet you could have eat a little more if you didn´t notice any difference in the pump. Always take into consideration your super fast metabolism on top of training twice a day. You have to go a little more berserk next time lol. You are right about that time thing man, time really flies by it´s so crazy!

Rex
02-02-14, 7:34 pm
hahaha, trust me brother I'm reading and trying to soak everything in like a sponge....there's very few people, if any, that can match your intensity/passion.


Thank you very much, Bro.
I´m just doing what I love. Nothing special about it...

Rex
02-02-14, 7:40 pm
Bro I bet you could have eat a little more if you didn´t notice any difference in the pump. Always take into consideration your super fast metabolism on top of training twice a day. You have to go a little more berserk next time lol. You are right about that time thing man, time really flies by it´s so crazy!

Yeah... true. Next time, I guess. Any suggestions? ;) Sounds like you´re pretty experienced in that department...

I´m getting old, Bro. I can feel it...

Rex
02-02-14, 9:01 pm
In the past I used to have trouble feeling my chest work while training. It´s fucking frustrating when you´re trying to target your pecs during a benchpress and all you feel are front delts and triceps. I´ve been experimenting relentlessly with body positions, exercises and range of motions and finally I am getting to where I want to be. My mind muscle connection is improving with each workout and I am getting great contractions. I´m looking forward to someday having a chest as thick and powerful as Dennis James! ;-)
#attackdogmode

TRAINING
30min. starved cv on crosstrainer

AM workout: chest, abs
(gym: Clever Fit, Aschheim, Germany)
Incline db press 132lb x 9, 7, 6, 6, 6 strip to 66lb x 6
Incline Hammer press 4 plates x 12, 4pl. x 9 strip to 2pl. x 6, 4pl. x 8 strip to 2pl. x 7, 4pl. x 7 strip to 2pl. x 7, 4pl. x 7 strip to 2pl. x 9
Dips 13, 12, 10+2, 8+4, 7+5 forced negatives
Cable crossovers 30lb, 5 sets of 12, super strict with 2 sec. squeeze contractions
Db pullover 88lb, 5 sets of 12reps r/p
+3 exercises abs (circle training)

PM workout: calves, shoulders, triceps
(gym: Fighting Bodies, Dachau, Germany)
Seated calf raises 5 plates x 12, 12, 10+2, 8+4, 7+5, 7+5 forced and r/p, DC stretch after last set
Tibialis raises bodyweight x 17, 10, 7, 5, 5 (30sec. rest between sets)
Db side laterals 33lb x 25, 49lbx 12, 11, 9, 8, 8, 7 strip to 33lb x 12+8, 16+4, 14+6 r/p
Icarian machine presses 150lb, 5sets of 12
single side cable lateral 3 x 39lb 12 reps each (in front), 3 x 28lb x 12 reps each (behind back)
cable upright row 88lb x 12, 10+2, 9+3 cheated
EZ cable pushdown 88lb x 15, 12+3, 10+10 r/p
Lying db extension 44lb x 12, 12, 9+3 forced reps
Dips bodyweight, 5sets to failure
Close grip pushups 3 sets to failure

Music of the day: Nickelback – Here and Now

NUTRITION

Meal 1:
125gr oats
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
100gr buckwheat flour
15 eggwhites
100gr ricecakes

Meal 3:
330gr turkey
100gr ricecakes

Meal 4:
330gr chicken
100gr ricecakes

PM workout

Meal 5:
Same as meal 2


Meal 6:
Same as meal 3

Meal 7:
Same as meal 3

I drink at least 3 gallons of water per day
I add veggies with meals 3, 6 and 7

SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post workouts, 1 25min before meal 7
Universal Glutamine: 10gr upon waking, 10gr post workouts, 5gr 25min before meal 7
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 7
Universal Chromium: 3 caps with post workout meals (2; 5)
Animal PUMP: 1 before each workout (stim cap removed)
Animal PM: 1 25min. before meal 7

BB-FLEXPRO
02-03-14, 9:00 am
Yeah... true. Next time, I guess. Any suggestions? ;) Sounds like you´re pretty experienced in that department...

I´m getting old, Bro. I can feel it...

Let´s see how about a massive juicy burger with king size fries and a BIG bottle of ice cream with oreos dipped into it afterwards? lol. I also like kid´s cereal with milk, Granola Bars and Bagels with Honey/Jam/Peanut Butter a lot, makes me really full again when I need to load up...Get creative and nasty Bro haha!

Rex
02-03-14, 7:41 pm
Let´s see how about a massive juicy burger with king size fries and a BIG bottle of ice cream with oreos dipped into it afterwards? lol. I also like kid´s cereal with milk, Granola Bars and Bagels with Honey/Jam/Peanut Butter a lot, makes me really full again when I need to load up...Get creative and nasty Bro haha!

Oh yeah... I think that would fill me up, too. LOL Thanks, Bro.

Rex
02-03-14, 9:00 pm
The weather is so fucked up here in Germany. I hate it! Dark, cold, windy, wet… It almost gets me depressed. I miss the summer when I look outside the window in the morning, with the sun shining, colored nature and a comfortable temperature, and think “Yeah! Let´s get it done!”
These days my mornings have been more like “fuuaaaark… I don´t want to get out of this warm bed…”
Anyways, I always swing my ass up and go about my business. I want that IFBB procard so bad, no force in the world can stop me. This is my time! “Yeah! Let´s get it done!”
#attackdogmode

TRAINING

30min starved CV on crosstrainer

AM workout: calves, back
(gym: Fighting Bodies, Dachau, Germany)
Donkey calf raises 464lb x 12, 12, 9+3, 8+4, 7+5 rest/paused and forced, DC stretch after last set
Tibialis raises, 5 sets of 12 r/p

Parallel grip pulldown 141lb x 20, 20, 13+7 r/p
Pullover machine* 7 x 11+1 cheated strip to 5 x 3, 7 x 6 strip to 5 x 6, 7 x 7 strip to 5 x 6
Parallel grip supp. chin machine -132lb x 12, 10+2, 8+4 r/p
Barbell rows 243lb x 10, 8, 7, 7, 6
T-bar 177lb x 10, 10, 8, 8, 8
dumbbell row 110lb x 10, 8, 8
behind neck pulldown 121lb, 3 sets of 12


PM workout: back, traps, rear delts, biceps
(gym: Clever Fit, Aschheim, Germany)
Hammer high row 132lb x 12, 12, 12 strip to 66lb x 12(easy)
Hammer seated row 200lb, 3 sets of 10
Hammer low row 132lb, 3 sets of 12 (super strict, slow and controlled)
Db shrug 132lb x 12, 10+2, 8+4 r/p and cheated
Hammer machine shrug 221lb, 3 sets of 12
rear delt cable crossover 17lb x 12, 12, 9+3 r/p, strip to 11lb x 12
lying rear delts 35lb 3x12reps
one arm hammer machine preacher curl 33lb x 15, 13+2, 11+4 forced reps, switch arms non stop
barbell curls 88lb x 8, 7+1, 6+2 cheated negative
cable crossover curls 14lb, 3 sets of 12
reverse grip straight bar curls 66lb, 3 sets of 12 with a little cheat
+ 1 exercise forearms

*The machine´s weight stack doesn´t go by actual weight. The plates are numbered from 1 – 8.

Music of the day: Gym radio

NUTRITION

Meal 1:
125gr oats
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
100gr buckwheat flour
15 eggwhites
100gr ricecakes

Meal 3:
330gr turkey
125gr ricecakes

Meal 4:
330gr steak
125gr ricecakes

PM workout

Meal 5:
Same as meal 2


Meal 6:
Same as meal 3

Meal 7:
Same as meal 3

I drink at least 3 gallons of water per day
I add veggies with meals 3, 6 and 7

SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post workouts, 1 20min before meals 3, 4, 6 and 7
Universal Glutamine: 10gr upon waking, 10gr post workouts, 5gr 25min before meal 7
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 7
Universal Chromium: 3 caps with post workout meals (2; 5)
Animal PUMP: 1 before each workout (stim cap removed)
Animal PM: 1 25min. before meal 7

BB-FLEXPRO
02-04-14, 3:48 am
So true man, every time about Jan-Feb-March I get fucking depressed with this weather....grey all over the place for weeks. I want the sun to come back. Always a great feeling when you are walking out of your house with the sun already shining in your face, it tells me that today is a good day and god wants me to get my shit done. But we gotta get it done anyway so hang in there brother a pro card will be than worth it! :)

Rex
02-04-14, 8:14 pm
So true man, every time about Jan-Feb-March I get fucking depressed with this weather....grey all over the place for weeks. I want the sun to come back. Always a great feeling when you are walking out of your house with the sun already shining in your face, it tells me that today is a good day and god wants me to get my shit done. But we gotta get it done anyway so hang in there brother a pro card will be than worth it! :)

Damn right!
You´ll have to take me out in order to stop me!
#attackdogmode

Rex
02-04-14, 8:17 pm
I´m really tired today. Actually, when my alarm woke me up this morning, I´ve debating with myself whether I should sleep in and not go to the gym… Who am I kidding? Of course I am going! It´s legday for god´s sake!
Had two good workouts and now, being back home in front of my laptop, I am glad that I did not take the day off. Maybe tomorrow… Or not…
#attackdogmode

TRAINING

30min starved CV on crosstrainer

AM workout: calves, hams
(gym: Fighting Bodies, Dachau, Germany)
Seated calves 5 plates x 12, 12, 10+2, 9+3, 8+4 forced reps, DC stretch after last set
Leg press calves* 5 sets of 20
Lying hamstring curls 66lb x 20, 110 x 8, 7, 7, 7, 7, 6 strip to 33lb x12, 12, 12 rest/pausesd + partials to complete failure
Dumbbell stiff legged deads 132lb x 8, 7, 6, 6, 6
Icarian seated curls 90lb, 5sets of 12 r/p
+thorough stretching

PM workout: quads
(gym: Clever Fit, Aschheim, Germany)
Matrix 45° leg press 12 plates x 12, 10+2, 9+3, 9+3, 8+4 r/p, strip to 10pl. x 12, 8pl. x 12, 6pl. x 12, 4pl x 12, 2pl x 20
Frontsquat 225lb x 10, 315lb x 6, 6, 5, 5, 5
Matrix 45° leg press 6 plates, 5 sets of 20
Adductor/Abductor superset: 3 sets of 15 each
+thorough stretching

*comes down at 55°, its sled itself weighs 220lb, it has 6 plates already installed that cannot be removed

Music of the day: Gym radio


NUTRITION

Meal 1:
125gr oats
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
100gr buckwheat flour
15 eggwhites
100gr ricecakes

Meal 3:
330gr turkey
125gr ricecakes

Meal 4:
330gr steak
125gr ricecakes

PM workout

Meal 5:
Same as meal 2


Meal 6:
Same as meal 3

Meal 7:
Same as meal 3

I drink at least 3 gallons of water per day
I add veggies with meals 3, 6 and 7

SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post workouts, 1 20min before meals 3, 4, 6 and 7
Universal Glutamine: 10gr upon waking, 10gr post workouts, 5gr 25min before meal 7
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 7
Universal Chromium: 3 caps with post workout meals (2; 5)
Animal PUMP: 1 before each workout (stim cap removed)
Animal PM: 1 25min. before meal 7

Rex
02-05-14, 8:07 pm
To be honest, there is really not much I can say about this day. I had two amazing training sessions and other than that, I stuck to my plan chasing my dream of finally getting my procard (back).
Having a goal, has always been an integral part of my being. One may never find the purpose of life as a whole, but I cannot imagine living without purpose in a given moment. I need something great to strive for. If I weren´t living for something, I might as well kill myself and donate my organs. At least that would make some other people´s dreams come true…
What are you striving for?
#attackdogmode

TRAINING
30min. starved cv on crosstrainer

AM workout: chest, abs
(gym: Fighting Bodies, Dachau, Germany)
Incline machine press* 10 x 12, 12, 12, 7+5, 7+5 rest/paused
Incline db press 100lb x 9, 10, 9, 8, 8 immediately proceed with
Dips 6, 8, 8, 7, 6 immediately proceed with
Cable crossovers 72lb, 5 sets of 12, super strict with 2 sec. squeeze contractions
Db pullover 86lb, 5 sets of 12reps r/p
Donkey calves 442 x 14, 10, 8, 7, 7 DC stretch after last set
Tibialis raises bodyweight x 20, 13, 10, 7, 7 only 30 sec. break between sets

PM workout: shoulders, triceps
(gym: Clever Fit, Aschheim, Germany)
Db side laterals 35lb x 25, 53lbx 10, 8, 8, 7, 6, 6 strip to 35lb x 13+7, 15+5, 13+7 r/p
Seated db presses 115lb x 10, 7, 6, 6, 6
single side cable lateral 3 x 17lb 12 reps each (behind back), 3 x 17lb 12 reps each (in front)
close grip cable upright row 54lb x 12, 12, 10+2 cheated
Rope pushdown 70lb x 15, 15, 11+4 r/p
Lying db extension 44lb x 10+2, 6+2, 5+3 forced reps
Dips bodyweight, 5sets to failure
EZ overhead cable extension 54lb x 14, 13, 13

Music of the day: gym radio

*This machine is a very special piece of equipment. It is like a smith machine but it has a numbered weight stack instead of being plate loaded. It also allows you to adjust the bar in any starting position, allowing for great rest/pause or dead stop sets.
(I will post a picture next time…)

NUTRITION

Meal 1:
125gr oats
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
100gr buckwheat flour
15 eggwhites
100gr ricecakes

Meal 3:
330gr chicken
125gr ricecakes

Meal 4:
300gr chicken
125gr ricecakes

PM workout

Meal 5:
Same as meal 2

Meal 6:
Same as meal 3

Meal 7:
Same as meal 3

I drink at least 3 gallons of water per day
I add veggies with meals 3, 6 and 7


SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post workouts, 1 20min before meals 3, 4, 6 and 7
Universal Glutamine: 10gr upon waking, 10gr post workouts, 5gr 25min before meal 7
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 7
Universal Chromium: 3 caps with post workout meals (2; 5)
Animal PUMP: 1 before each workout (stim cap removed)
Animal PM: 1 25min. before meal 7

BB-FLEXPRO
02-06-14, 4:49 am
I´m striving for the same as you bro. Only being 21, I´m not sure if being a national competitor or even a pro one day will be in my cards, I can only continue to aim for the target...I´m focusing all my efforts into this sport at the moment in the hope that one day It´ll all pay off, I want this more than anything else... I know what you mean, I can´t imagine living without a purpose either. It´s funny, because sometimes this lifestyle can be so hard and still you would be absolutely lost in some way without doing it every day.

Rex
02-06-14, 7:42 pm
I´m striving for the same as you bro. Only being 21, I´m not sure if being a national competitor or even a pro one day will be in my cards, I can only continue to aim for the target...I´m focusing all my efforts into this sport at the moment in the hope that one day It´ll all pay off, I want this more than anything else... I know what you mean, I can´t imagine living without a purpose either. It´s funny, because sometimes this lifestyle can be so hard and still you would be absolutely lost in some way without doing it every day.


Solitude, patience and consistency will be your most valuable allies. You can be whatever you want to be, Bro. Just go for it

Rex
02-06-14, 7:43 pm
Great! The sun is shining and it´s a comfortable 12° Celsius / 53° Fahrenheit. I hope the freaking winter is finally over and it keeps getting warmer from now on. I feel so much better when the world around me is not all grey, wet and cold…
I´ve been doing a lot of calf training lately, thinking my claves would get bigger when they´re trained with higher frequency. FALSE! They actually lost size. I will return to hitting them only twice a week.
#attackdogmode

TRAINING

30min starved CV of walking outdoors

AM workout: back
(gym: Fighting Bodies, Dachau, Germany)
wide grip pulldown 150lb x 16+4, 13+7, 13+7 r/p
Pullover machine* 5 x 21, 7 x 8 strip to 5 x 4, 7 x 7 strip to 5 x 6, 7 x 6 strip to 5 x 5 + partials (20 each) to complete failure
Parallel grip supp. chin machine -132lb x 12, 8+4,7+5 r/p
Barbell rows 243lb x 10, 8, 7, 7, 6
T-bar 177lb x 12, 10, 8 strip to 88lb x 8
dumbbell row 110lb x 11, 9, 8
behind neck pulldown 130lb, 3 sets of 12
+1 exercise abs

PM workout: back, traps, rear delts, biceps
(gym: Clever Fit, Aschheim, Germany)
Hammer high row 143lb x 12, 12, 12 strip to 99lb x 12
Hammer seated row 132lb, 3 sets of 12
Hammer low row 143lb, 3 sets of 12 (super strict, slow and controlled)
Db shrug 132lb, 3 sets of 12, immediately go to
Hammer machine shrug 177lb x 20, 243lb, 3 sets of 12
rear delt cable crossover 17lb x 12, 12, 12 strip to 11lb x 12
lying rear delts 35lb 3x12reps
one arm hammer machine preacher curl 33lb x 15, 15, 13+2 forced reps, switch arms non stop
alternate dumbbell curls 44lb x 7, 6, 6
cable crossover curls 17lb, 3 sets of 12
reverse grip straight bar curls 66lb, 3 sets of 12 with a little cheat
+ 2 exercise forearms

*The machine´s weight stack doesn´t go by actual weight. The plates are numbered from 1 – 8.

Music of the day: Gym radio


NUTRITION

Meal 1:
125gr oats
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
100gr buckwheat flour
15 eggwhites
100gr ricecakes

Meal 3:
330gr chicken
125gr ricecakes

Meal 4:
300gr chicken
125gr ricecakes

PM workout

Meal 5:
Same as meal 2

Meal 6:
Same as meal 3

Meal 7:
Same as meal 3

I drink at least 3 gallons of water per day
I add veggies with meals 3, 6 and 7


SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post workouts, 1 20min before meals 3, 4, 6 and 7
Universal Glutamine: 10gr upon waking, 10gr post workouts, 5gr 25min before meal 7
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 7
Universal Chromium: 3 caps with post workout meals (2; 5)
Animal PUMP: 1 before each workout (stim cap removed)
Animal PM: 1 25min. before meal 7

BB-FLEXPRO
02-07-14, 3:06 pm
Solitude, patience and consistency will be your most valuable allies. You can be whatever you want to be, Bro. Just go for it

thanks for the encouraging words bro, means a lot coming from a person like you!

Swolepez
02-07-14, 7:50 pm
[QUOTE=Rex;1361558]Patience and consistency will be your most valuable allies [\QUOTE]

I 100% agree.

Swolepez
02-07-14, 7:53 pm
patience and consistency will be your most valuable allies.

I 100% agree

Rex
02-07-14, 8:33 pm
As you might have noticed from previous blog entries I train with very high volume, intensity and frequency. Sometimes I am wondering what would happen if I cut down on the volume a little bit. Theoretically my body would have more resources left for recovery and therefore better potential for growth.
I gave that a try today. Instead of 5-10 sets on every exercise, I only did 3-5 sets to total failure and beyond. I really made it a point to put everything I had into each and every set because I knew I had less shots. Actually I feel that I have caused the same, if not more, damage to the muscles than normally. Maybe I am onto something here…
#attackdogmode

TRAINING

30min starved CV on crosstrainer

AM workout: calves, hams
(gym: Fighting Bodies, Dachau, Germany)
Seated calves 5 1/2 plates x 12, 10+2 forced reps, 8+4 rest/paused, DC stretch after last set
Donkey calves 464lb x 9+3, 8+4, 7+5 r/p, DC stretch after last set
Single leg standing calves 3 sets of 15 with bodyweight, super strict and slow squeeeeze….
Single standing hamstring curls* 8 x 12, 12, 12 r/p + partials to complete failure
Glute-ham raises on hyper bench 45lb x 9+3, 8+4, 7+5 dropped the plate
Icarian seated curls 80lb x 8+4 forced, 12 r/p, 12 r/p + 20 partials, strip to 50lb x 12 + 20 partials
Deadlifts 4 plates x 10, 10, 11 r/p
+thorough stretching

*The plates on the machine´s weight stack don´t say the actual weight, instead they are numbered

PM workout: hams, quads
(gym: Fighting Bodies, Dachau, Germany)
Lying hamstring curls 110lb x 13, 12, 10+2, 9+3, 9+3 cheated
Leg press* 2 plates x 20, 16+4, 16+4, 16+4, 15+5 r/p, strip to 0 plates x 13+7 r/p, without rest proceed with
Squats 225lb 12, 13, 13, 13, 13 (2 second sit on every rep, super strict movement)
Sumo leg press* 5 sets of 12
Adductor machine 143lb x 12, 9+3, 7+5 forced
Supersetted with
Abductor machine 99lb x 12, 12, 11+4 forced
+thorough stretching

*comes down at 55°, its sled itself weighs 220lb, it has 6 plates already installed that cannot be removed

Music of the day: Gym radio



NUTRITION

Meal 1:
125gr oats
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
100gr buckwheat flour
15 eggwhites
100gr ricecakes

Meal 3:
330gr chicken
125gr ricecakes

Meal 4:
300gr chicken
125gr ricecakes

PM workout

Meal 5:
Same as meal 2

Meal 6:
Same as meal 3

Meal 7:
Same as meal 3

I drink at least 3 gallons of water per day
I add veggies with meals 3, 6 and 7


SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post workouts, 1 20min before meals 3, 4, 6 and 7
Universal Glutamine: 10gr upon waking, 10gr post workouts, 5gr 25min before meal 7
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 7
Universal Chromium: 3 caps with post workout meals (2; 5)
Animal PUMP: 1 before each workout (stim cap removed)
Animal PM: 1 25min. before meal 7

Rex
02-08-14, 7:33 pm
I can´t take a day off. I´m on a roll, growing by the day!
#attackdogmode

TRAINING
30min. starved cv walking outdoors

AM workout: chest, abs
(gym: Fighting Bodies, Dachau, Germany)
Incline machine press* 12 x 8+2, 6+4, 5+5 rest/paused
Incline db press 100lb x 12, 10, 8, 8, 8
Dips bodyweight x 13, 12, 10+2 forced negatives
Cable crossovers 72lb x 12, 13, 10+3 r/p, super strict with 2 sec. squeeze contractions
Db pullover 100lb x 12, 10+2, 9+3 r/p immediately go to
Pushups bodyweight x 13, 14, 11+1 r/p
+2 exercises abs supersetted

PM workout: shoulders, triceps
(gym: Fighting Bodies, Dachau, Germany)
Db side laterals 35lb x 26, 53lbx 10, 9, 8, 8, 6, 6 strip to 35lb x 13+7, 16+5, 13+7 r/p
Icarian machine press 200lb x 13, 10+2, 9+3 r/p, strip to 100lb x 7+5 r/p
single cable lateral 39lb x 13, 10+2, 9+3 forced negatives + partials to failure (in front), arms switched non stop
Barbell upright row 88lb x 13,9+3, 9+3 cheated
EZ cable pushdown 99lb x 13+3, 11+4, 10+5 r/p
Lying db extension 38lb x 13, 11+1, 10+2 forced reps
Dips bodyweight x 12, 10+2, 9+3 forced negatives
Schnell machine extensions 50lb x 14, 12, 12

Music of the day: Linkin Park - Living Things

*This machine is a very special piece of equipment. It is like a smith machine but it has a numbered weight stack instead of being plate loaded. It also allows you to adjust the bar in any starting position, allowing for great rest/pause or dead stop sets.
(I will post a picture some time…)

NUTRITION

Meal 1:
125gr oats
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
100gr buckwheat flour
15 eggwhites
100gr ricecakes

Meal 3:
330gr chicken
125gr ricecakes

Meal 4:
330gr ground steak
125gr ricecakes

PM workout

Meal 5:
Same as meal 2

Meal 6:
Same as meal 3

Meal 7:
Same as meal 3

I drink at least 3 gallons of water per day
I add veggies with meals 3, 6 and 7


SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post workouts, 1 20min before meals 3, 4, 6 and 7
Universal Glutamine: 10gr upon waking, 10gr post workouts, 5gr 25min before meal 7
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 7
Universal Chromium: 3 caps with post workout meals (2; 5)
Animal PUMP: 1 before each workout (stim cap removed)
Animal PM: 1 25min. before meal 7

Rex
02-09-14, 7:43 pm
Good news for everybody who has been harassing me about filming a training video. Today my buddy Markus came with me to the gym and taped the whole PM session. As soon as the footage is edited and ready to go, you will be able to see it here in the FORVM.
#attackdogmode

TRAINING

30min starved CV on crosstrainer

AM workout: back
(gym: Fighting Bodies, Dachau, Germany)
wide grip pulldown 170lb x 13, 9+3, 8+4 r/p
Pullover machine* 7 x 8 strip to 5 x 4, 7 x 7 strip to 5 x 6, 7 x 7 strip to 5 x 5 + partials (20 each) to complete failure
Parallel grip supp. chin machine -132lb x 13, 8+4, 7+5 r/p
Barbell rows 243lb x 13, 10, 8
T-bar 177lb x 13, 12, 8 strip to 88lb x 12
dumbbell row 110lb x 12, 8, 6
machine rows 110lb x 13, 10+2, 8+4 strip to 66lb x 25


PM workout: back, traps, rear delts, biceps
(gym: Fighting Bodies, Dachau, Germany)
Wide grip pulldown 150lb x 20, 13+7, 13+7 r/p
Dumbbell pullover 100lb x 12, 9 strip to 66lb x 4, 8 strip to 66lb x 4
Supp. chin machine -132lb x 12, 9+3, 8+4 r/p
Db shrug 132lb, 3 sets of 12, immediately go to
Hex bar shrug 221lb, 3 sets of 12 r/p, strip to 177lb x 12 r/p
rear delt pec deck 138lb x 13, 12, 9+3 strip to 83lb x 8+4 r/p
lying rear delts 38lb 3x12reps
cable curls 94lb x 12, 9+3, 8+4 r/p and cheated
alternate dumbbell curls 44lb x 7, 6, 6
seated hammer curl 28lb, 3 sets of 12 r/p
reverse grip cable curls 66lb, 3 sets of 12 with a little cheat
+ 1 exercise forearms

*The machine´s weight stack doesn´t go by actual weight. The plates are numbered from 1 – 8.

Music of the day: Gym radio


NUTRITION

Meal 1:
125gr oats
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
100gr buckwheat flour
15 eggwhites
100gr ricecakes

Meal 3:
330gr chicken
125gr ricecakes

Meal 4:
330gr turkey
125gr ricecakes

PM workout

Meal 5:
Same as meal 2

Meal 6:
Same as meal 3

Meal 7:
Same as meal 3

I drink at least 3 gallons of water per day
I add veggies with meals 3, 6 and 7


SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post workouts, 1 20min before meals 3, 4, 6 and 7
Universal Glutamine: 10gr upon waking, 10gr post workouts, 5gr 25min before meal 7
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 7
Universal Chromium: 3 caps with post workout meals (2; 5)
Animal PUMP: 1 before each workout (stim cap removed)
Animal PM: 1 25min. before meal 7

Swolepez
02-09-14, 8:31 pm
Good news for everybody who has been harassing me about filming a training video. Today my buddy Markus came with me to the gym and taped the whole PM session. As soon as the footage is edited and ready to go, you will be able to see it here in the FORVM.


Looks like my harassing has finally payed off. Lol.

Rex
02-10-14, 8:30 pm
Looks like my harassing has finally payed off. Lol.

Definitely, my friend. And believe me, you have not been the only one...
I still have to do a voiceover for the clip before I can send it over to the video crew at Animal. They´ll take care of the editing. Once they´re done you guys get to see it.

I´m telling you, it´s weird watching a video of myself. I´m never satisfied with what I see.
It´s even worse than hearing my own voice on tape...

Rex
02-10-14, 8:49 pm
Morning weight: 121,5kg / 268.2lbs
Ok… I think I´ve been training now for 3 weeks straight, double splits. I Never had a light or “pump workout” (which for me borders on blasphemy anyway…) and I also did 30 minutes of cardio every day. My body and mind are begging for an offday and that´s whazt they are going to get tomorrow. I´ve got a deep tissue massage treatment scheduled for 1800h to which I am looking forward to. And I will also take the opportunity of being able to sleep in as long as I want to. Oh yeah, I´ve earned it…
#attackdogmode

TRAINING

30min starved CV walking outside

AM workout: calves, hams
(gym: Fighting Bodies, Dachau, Germany)
Seated calves 5 1/2 plates x 14, 11+2 forced reps, 8+4 rest/paused, DC stretch after last set
Donkey calves 464lb x 10+2, 8+4, 7+5 r/p, DC stretch after last set
Single leg standing calves 3 sets of 15 with bodyweight, super strict and slow squeeeeze….
Single standing hamstring curls* 9 x 12, 10+2, 8+4 r/p
Glute-ham raises on hyper bench 45lb x 10+2, 8+4, 7+5 dropped the plate
Icarian seated curls 90lb x 12, 10+2, 9+3, strip to 50lb x 12 + 20 partials
Deadlifts 420lb x 10, 10, 8+2 r/p
+thorough stretching

*The plates on the machine´s weight stack don´t say the actual weight, instead they are numbered

PM workout: quads
(gym: Fighting Bodies, Dachau, Germany)
Leg press* 2 plates x 20, 20, 20 20, 16+4 r/p, strip to 0 plates x 12+8 r/p, without rest proceed with
Squats 225lb x 15, 315lb x 10 sets of 6 reps (super strict and slow movement)
Lying squat machine 331lb x 5 sets of 12 r/p
Adductor machine 143lb x 12, 9+3, 7+5 forced
Supersetted with
Abductor machine 99lb x 12, 11+1, 9+6 forced
+thorough stretching

*comes down at 55°, its sled itself weighs 220lb, it has 6 plates already installed that cannot be removed

Music of the day: Nickelback – Here And Now


NUTRITION

Meal 1:
125gr oats
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
100gr buckwheat flour
15 eggwhites
100gr ricecakes

Meal 3:
330gr chicken
125gr ricecakes

Meal 4:
330gr turkey
125gr ricecakes

PM workout

Meal 5:
Same as meal 2

Meal 6:
Same as meal 3

Meal 7:
Same as meal 3

I drink at least 3 gallons of water per day
I add veggies with meals 3, 6 and 7


SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post workouts, 1 20min before meals 3, 4, 6 and 7
Universal Glutamine: 10gr upon waking, 10gr post workouts, 5gr 25min before meal 7
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 7
Universal Chromium: 3 caps with post workout meals (2; 5)
Animal PUMP: 1 before each workout (stim cap removed)
Animal PM: 1 25min. before meal 7

BB-FLEXPRO
02-11-14, 3:51 pm
Bro you are on top of your game, enjoy that offday and after that it´s back to the grind! Btw. Can´t wait to watch that video!!

Rex
02-11-14, 7:07 pm
Bro you are on top of your game, enjoy that offday and after that it´s back to the grind! Btw. Can´t wait to watch that video!!

Thanks, Bro.
The video is being transferred to Animal right now...

Rex
02-11-14, 7:10 pm
The day couldn´t have been more regenerative. I slept until 1500h, had my massage at 1800h and other than that I ate and relaxed. But to be honest, sitting around all day might be nice once in a while, I can´t wait to get back in the gym right after tomorrow´s breakfast.
#attackdogmode


TRAINING

30min. starved cv on crosstrainer


NUTRITION

Meal 1:
125gr oats
700gr eggwhites

Meal 2:
330gr chicken
100gr ricecakes

Meal 3:
Same as 2

Meal 4:
Same as 2

8 liters of water
Vegetables with meals 2-4


SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 3
Animal NITRO: 2 upon waking, 1 20min before meals 4
Universal Glutamine: 10gr upon waking, 5gr 25min before meal 4
Animal OMEGA: 1 with breakfast, 1 with meal 4
Animal FLEX: 1 with meal 2, 1 with meal 4
Animal PM: 1 25min. before meal 4

Rex
02-12-14, 7:26 pm
After my offday I could not wait to get back into the gym this morning. Now, 2 strong training sessions and a great day later, I am beat up, tired and satisfied with my performance. 17 ½ weeks to go and everything is running good so far. Time to get my last two meals in and then it´s zzzzzzzzzzz time…
#attackdogmode

TRAINING
30min. starved cv walking outdoors

AM workout: chest, abs
(gym: Fighting Bodies, Dachau, Germany)
Incline barbell press 315lb x 4+1, 3+1, 2+1 225lb x 5+1, 5+1, 5+1 forced rep
Incline db press 100lb x 7, 9, 8, 8, 6
Dips bodyweight x 15, 12, 9+3 forced negatives
Cable crossovers 72lb x 12, 13, 12 super strict with 2 sec. squeeze contractions
Db pullover 100lb x 12, 9+3, 8+4 r/p immediately go to
Pushups bodyweight x 14, 12, 11+1 r/p
+2 exercises abs supersetted

PM workout: shoulders, triceps
(gym: Clever Fit, Aschheim, Germany)
Db side laterals 35lb x 27, 53lbx 11, 10, 9, 8, 8, 6 strip to 35lb x 12+8, 17+3, 13+7 r/p
Db press 115lb x 13 124lb x 6, 6, 5, 5
single cable lateral 22lb x 12, 9+3, 8+4 forced negatives
cable upright row 63lb x 12, 8+4, 7+5 r/p
Rope pushdown 77lb x 15, 11+4, 10+5 r/p
Lying db extension 40lb x 13, 10+2, 9+3 forced reps
Dips bodyweight x 12, 10, 8, 6, 7
Overhead cable extension 63lb x 15, 13, 12

Music of the day: gym radio

NUTRITION

Meal 1:
125gr oats
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
100gr buckwheat flour
15 eggwhites
100gr ricecakes

Meal 3:
330gr chicken
125gr ricecakes

Meal 4:
330gr Turkey
125gr ricecakes

PM workout

Meal 5:
Same as meal 2

Meal 6:
Same as meal 3

Meal 7:
Same as meal 3

I drink at least 3 gallons of water per day
I add veggies with meals 3, 6 and 7


SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post workouts, 1 20min before meals 3, 4, 6 and 7
Universal Glutamine: 10gr upon waking, 10gr post workouts, 5gr 25min before meal 7
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 7
Universal Chromium: 3 caps with post workout meals (2; 5)
Animal PUMP: 1 before each workout (stim cap removed)
Animal PM: 1 25min. before meal 7

Swolepez
02-12-14, 9:27 pm
How many hours do you leave between each meal?

I currently have 7 meals a day and basically eat every 2 hrs so im guessing yours are about the same??

Rex
02-13-14, 12:48 pm
How many hours do you leave between each meal?

I currently have 7 meals a day and basically eat every 2 hrs so im guessing yours are about the same??

Correct. 2 hours at most...
I've done up to 9 solid meals per day in the past. Back then I ate every 60-90min. Obviously the portions were smaller...
I stopped doing that because it became a pain in the ass and it did not make any difference in my physique...

Swolepez
02-13-14, 2:12 pm
Correct. 2 hours at most...
I've done up to 9 solid meals per day in the past. Back then I ate every 60-90min. Obviously the portions were smaller...
I stopped doing that because it became a pain in the ass and it did not make any difference in my physique...

Dude your such a beast! 7-9 SOLID meals per day.

Unfortunately I can't really eat solid meals at work Bc we get busy after New Years...so my meals at work have to be shakes...but I do add solid foods to those shakes like oatmeal.

Rex
02-13-14, 7:54 pm
Dude your such a beast! 7-9 SOLID meals per day.

Unfortunately I can't really eat solid meals at work Bc we get busy after New Years...so my meals at work have to be shakes...but I do add solid foods to those shakes like oatmeal.

You just do the best YOU can. The rest is out of your hands...

For your shakes I´d recommend a high quality whey Isolate (like Unversal´s Ultra Iso Whey) as protein source. Mixed with water of course.

I also would go with solid food for carbs. Oatmeal, buckwheat flour or rice flour all work fine. Don´t use simple carbs as meal replacements. Save those for post-workout if at all...

Rex
02-13-14, 7:55 pm
Since back is my weakest body part, I am putting everything I have into those training sessions. At times it gets so tough that I am not sure what´s more exhausting, a back or a leg workout… I can see I´ve already made some improvements to my rear side but I am far away from being satisfied. I don´t think that this state of mind is ever going to be accomplished by myself. There is always room for improvement.
#attackdogmode

TRAINING

30min starved CV on crosstrainer

AM workout: back
(gym: Fighting Bodies, Dachau, Germany)
wide grip pulldown 150lb x 20, 14+6, 12+8 r/p
Pullover machine* 7 x 13, 7 x 9 strip to 5 x 4, 7 x 7 strip to 5 x 5 + partials (20 each) to complete failure
Parallel grip supp. chin machine -132lb x 113, 10+2, 7+5 r/p
Barbell rows 265lb x 10, 8, 7, 6, 6
T-bar 199lb x 9, 8, 8 strip to 132lb x 6
dumbbell row 132lb x 6, 6, 6
wide grip pulldown 130lb, 5 sets of 20
+1 exercise abs

PM workout: back, traps, rear delts, biceps
(gym: Clever Fit, Aschheim, Germany)
Hammer high row 121lb x 12, 12, 12 strip to 88lb x 12
Hammer seated row 177lb, 3 sets of 12
Hammer low row 155lb, 3 sets of 12 (super strict, slow and controlled)
Db shrug 132lb, 3 sets of 12, immediately go to
Hammer machine shrug 6 plates, 3 sets of 12 strip to 4 plates x 12
rear delt cable crossover 19lb x 12, 9+3, 9+3 r/p + partials to failure
lying rear delts 35lb 3x12reps
one arm hammer machine preacher curl 39lb x 12, 8+4, 7+5 forced reps, switch arms non stop
barbell curl 88lb, 3 sets of 10
cable crossover curls 17lb, 3 sets of 12
reverse grip straight bar curls 66lb, 3 sets of 12
+ 2 exercises forearms

*The machine´s weight stack doesn´t go by actual weight. The plates are numbered from 1 – 8.

Music of the day: Gym radio


NUTRITION

Meal 1:
125gr oats
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
100gr buckwheat flour
15 eggwhites
100gr ricecakes

Meal 3:
330gr chicken
125gr ricecakes

Meal 4:
330gr Turkey
125gr ricecakes

PM workout

Meal 5:
Same as meal 2

Meal 6:
Same as meal 3

Meal 7:
Same as meal 3

I drink at least 3 gallons of water per day
I add veggies with meals 3, 6 and 7


SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post workouts, 1 20min before meals 3, 4, 6 and 7
Universal Glutamine: 10gr upon waking, 10gr post workouts, 5gr 25min before meal 7
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 7
Universal Chromium: 3 caps with post workout meals (2; 5)
Animal PUMP: 1 before each workout (stim cap removed)
Animal PM: 1 25min. before meal 7

Swolepez
02-13-14, 8:40 pm
You just do the best YOU can. The rest is out of your hands...

For your shakes I´d recommend a high quality whey Isolate (like Unversal´s Ultra Iso Whey) as protein source. Mixed with water of course.

I also would go with solid food for carbs. Oatmeal, buckwheat flour or rice flour all work fine. Don´t use simple carbs as meal replacements. Save those for post-workout if at all...

True, I can't worry about what I can't control.


What do you think about Universal's Milk & Egg...that's my current protein Bc of the glutamine and protein blend so I'm full for a longer time then straight whey.

DoubleTapJak
02-13-14, 9:20 pm
SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post workouts, 1 20min before meals 3, 4, 6 and 7
Universal Glutamine: 10gr upon waking, 10gr post workouts, 5gr 25min before meal 7
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 7
Universal Chromium: 3 caps with post workout meals (2; 5)
Animal PUMP: 1 before each workout (stim cap removed)
Animal PM: 1 25min. before meal 7

Holy crap! How much a month do you estimate you spend on supps?

DoubleTapJak
02-13-14, 9:26 pm
Holy crap! How much a month do you estimate you spend on supps?

Nevermind, just did my research. Didn't realize you'd signed with Animal. The more I read the more I get motivated. I'm definitely in for the journey!

Howitzer
02-13-14, 9:48 pm
Count me subbed in. This is a fantastic thread.

I have a question that may seem a bit more mundane than the technical questions being asked. How do you consume the 100 grams of buckwheat flour for a meal? Is that in water or in a shake? I can't imagine just eating it from the package...

-Howitzer

Rex
02-14-14, 9:54 pm
True, I can't worry about what I can't control.


What do you think about Universal's Milk & Egg...that's my current protein Bc of the glutamine and protein blend so I'm full for a longer time then straight whey.

The product is definitely great. If you like it, keep using it. When I was younger I used to live on ANIMAL Max Protein. They´ve renamed it to Universal Max Protein. Ever tried it?

If I were to use a protein powder I´d choose pure whey isolate because it does NOT keep me full for a long period of time. I have trouble eating enough food anyway...

Rex
02-14-14, 9:57 pm
Nevermind, just did my research. Didn't realize you'd signed with Animal. The more I read the more I get motivated. I'm definitely in for the journey!

Great to have you on bord, DPJ! Looking forward to interacting with you

Rex
02-14-14, 10:01 pm
Count me subbed in. This is a fantastic thread.

I have a question that may seem a bit more mundane than the technical questions being asked. How do you consume the 100 grams of buckwheat flour for a meal? Is that in water or in a shake? I can't imagine just eating it from the package...

-Howitzer


Thanks, Howitzer.
I´m glad you lile it. Don´t forget to rate the thread accordingly ;)

I mix the eggwhites with the flour and make pancakes out of it.

I think this calls for another cooking video...

Rex
02-14-14, 10:07 pm
My knee is finally healing up. It still feels a little funny, as if it has water in it, but there is no pain no matter what I am doing. I am squatting and leg pressing like a maniac again. Only the reps are a little higher and more controlled. Maybe this little bump in the road will turn out into something good in the end. I certainly reminded me to check my ego at the door when attempting a training session.
Funny thing happened to me today though. After leg days I always make it a point to stretch thoroughly. I was doing my hamstrings and as I got up my right ankle locked up. It doesn´t hurt, it´s only limited in range of motion (flexion). I am a little worried about that right now. But I can assure you, no matter how big the stones in my way may be, I will keep running straight ahead. Crushing everything that dares blocking my path.
Another thing outside of bodybuilding happened to me today. I had a little car accident on my way to my AM workout. Nothing major but that asshole committed a hit and run. So I had to postpone the session and instead visit the local police station to give my statement. Because of that my whole schedule got fucked up. I wasn´t able to get all my meals in today and I hate not being 100% on my game.
#attackdogmode

TRAINING

30min starved CV on crosstrainer

AM workout: calves, hams
(gym: Fighting Bodies, Dachau, Germany)
Seated calves 6 plates x 12, 9+3 forced reps, 6+6 rest/paused, DC stretch after last set
Donkey calves 464lb x 10+2, 8+4, 7+5 r/p, DC stretch after last set
Single leg standing calves 3 sets of 15 with bodyweight, super strict and slow squeeeeze….
Single standing hamstring curls* 9 x 12, 12, 12+partials to failure (switch legs non stop)
Glute-ham raises on hyper bench 45lb x 12, 7+5, 7+5 dropped the plate
Lying leg curls 88lb x 12, 12, 10+2, 9+3, 8+4 + 20 partials
Deadlifts 420lb x 10, 10, 7+3 r/p
+thorough stretching

*The plates on the machine´s weight stack don´t say the actual weight, instead they are numbered

PM workout: quads
(gym: Fighting Bodies, Dachau, Germany)
Leg press* 2 1/4 plates x 20, 20, 20 20, 20, 17+3 r/p, strip to 0 plates x 20 r/p, without rest proceed with
Squats 225lb x 17, 315lb x 8, 6, 6, 6, 6, 6, 6, 6, 6 (super strict and slow movement)
Leg extension 100lb x 20, 16+4, 15+5, 14+6, 14+6 r/p strip to 77lb x 10+10 r/p
+thorough stretching

*comes down at 55°, its sled itself weighs 220lb, it has 6 plates already installed that cannot be removed

Music of the day: 8 Mile – motion picture soundtrack


NUTRITION

Meal 1:
125gr oats
15 eggwhites
100gr ricecakes

Meal 2:
330gr chicken
100gr ricecakes

AM workout

Meal 3:
100gr buckwheat flour
15 eggwhites
100gr ricecakes

Meal 4:
330gr chicken
125gr ricecakes

PM workout

Meal 5:
Same as meal 3

Meal 6:
Same as meal 2



SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post workouts, 1 20min before meals 2, 4, 6
Universal Glutamine: 10gr upon waking, 10gr post workouts, 5gr 25min before meal 6
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 6
Universal Chromium: 3 caps with post workout meals (3; 5)
Animal PUMP: 1 before each workout (stim cap removed)
Animal PM: 1 25min. before meal 6

Rex
02-15-14, 8:06 pm
Originally I was planning on taking a day off today but I felt so eager to train in the morning that I could not resist. Right after breakfast I drove out to Augsburg, which is the next city over, and I trained at EDDI´S Gym. Eddi, who is a highly decorated amateur world champion bodybuilder and good friend of mine, just recently moved his gym to a new location and this has been my first time training there. His wife and him always welcome me with great hospitality and I would love to visit them more often. It´s just too much of a drive (50-60 min.) for me to get there.
He also has replaced a lot of his old equipment with brand new machines. All handpicked pieces by a couple of different companies. I took the opportunity and trained back using some of those.
Later today I went on a date with a lovely young lady. We went to the city mall, watched a movie and later had dinner together at her place. Since she is also prepping for a figure competition in 11 weeks, we simply both ate our diet food enjoying each other´s company.
On a side note: The first thing I saw when I entered her apartment was a bottle of ANIMAL PAK sitting on her kitchen counter (no kidding!). She definitely is a keeper…
#attackdogmode

TRAINING

30min. starved cv on crosstrainer

Back workout
(gym: EDDI`S Fitness & Bodybuilding, Augsburg, Germany)
Did not note any exercises, weights or repetitions because I wasn´t training at home. Didn´t make sense… Just had fun playing with the unfamiliar equipment…

Music of the day: Creed - Full Circle

NUTRITION

Meal 1:
125gr oats
700gr eggwhites

WORKOUT

Meal 2:
330gr chicken
100gr ricecakes

Meal 3:
330gr turkey
100gr ricecakes

Meal 4:
Same as 2

Meal 5:
Same as 2

8 liters of water
Vegetables with meals 2-5


SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 4
Animal NITRO: 2 upon waking, 3 post workout, 1 20min before meals 3, 4, 5
Universal Glutamine: 10gr upon waking, 10gr post workout, 5gr 25min before meal 5
Animal OMEGA: 1 with breakfast, 1 with meal 5
Animal FLEX: 1 with meal 2, 1 with meal 5
Universal Chromium: 3 caps with post workout meal (2)
Animal PUMP: 1 before workout (stim cap removed)
Animal PM: 1 25min. before meal 5

Swolepez
02-16-14, 12:00 am
The first thing I saw when I entered her apartment was a bottle of ANIMAL PAK sitting on her kitchen counter


she sounds like a good one!

DoubleTapJak
02-16-14, 12:12 am
she sounds like a good one!

Psh. My girlfriend hunts bears and eats their still beating hearts. Full of BCAA's

Rex
02-16-14, 8:01 pm
she sounds like a good one!

she looks pretty good too, my friend.

Believe me, I am the most superficial guy you´ll ever meet. I don´t care how amazing of a personality a girl might have. If she doesn´t look the part, I´m not interested. I feel a cold shiver running down my spine just thinking about fat women. Let alone touching one...

Rex
02-16-14, 8:03 pm
Psh. My girlfriend hunts bears and eats their still beating hearts. Full of BCAA's

LOL Would you care to post a picture, please?

Rex
02-16-14, 8:20 pm
http://i852.photobucket.com/albums/ab87/Roman_Fritz/Road%20to%20the%20amateur%20Mr%20Olympia/7202116A-B00B-487D-95B8-D106E14DECAD_zpsh2ffs49m.jpg (http://s852.photobucket.com/user/Roman_Fritz/media/Road%20to%20the%20amateur%20Mr%20Olympia/7202116A-B00B-487D-95B8-D106E14DECAD_zpsh2ffs49m.jpg.html)


Everything is back on track, I´m on my schedule as precisely as ever.
Today I´d like to bring your attention to a highly effective but often neglected upper body exercise. The dumbbell pullover. Great for developing the Serratus, Lat width and Pecs. I also do believe that it stretches out the ribcage, making it look more voluminous. Arnold did them back in the day and what´s good enough for 7 time Mr. O is good enough for me.
So if you are looking for a gorilla size upper body, PULL OVER!
#attackdogmode

TRAINING
30min. starved cv on crosstrainer

AM workout: chest, abs
(gym: Fighting Bodies, Dachau, Germany)
Incline machine press* 12 x 9+1, 6+4, 6+4 rest/paused
Incline db press 100lb x 14, 14, 12, 10, 10
Dips bodyweight x 15, 12, 12+3 forced negatives
Cable crossovers 83lb x 9+3, 9+3, 8+4 r/p, super strict with 2 sec. squeeze contractions
Db pullover 100lb x 13, 12, 10+2 r/p immediately go to
Pushups bodyweight x 13, 12, 12 r/p
+2 exercises abs

PM workout: shoulders, triceps
(gym: Fighting Bodies, Dachau, Germany)
Db side laterals 35lb x 28, 53lbx 12, 10, 10, 8, 8, 6 strip to 35lb x 14+6, 15+5, 11+9 r/p
Icarian machine press: stack+5.5lb x 14, 12, 10+2 r/p, strip to 130lb x 7+5 r/p
single cable lateral 39lb x 12, 12, 10+2 forced negatives + partials to failure (in front), arms switched non stop
Barbell upright row 88lb x 15, 13, 12
EZ cable pushdown 99lb x 15, 13+3, 11+4 r/p + partials to failure
Lying db extension 40lb x 12, 9+3, 9+3 forced reps
Dips bodyweight x 14, 12, 10+2 forced negatives
Single arm reverse cable extensions 39lb x 12, 12, 12+3forced reps

Music of the day: 8 Mile – motion picture soundtrack

*This machine is a very special piece of equipment. It is like a smith machine but it has a numbered weight stack instead of being plate loaded. It also allows you to adjust the bar in any starting position, allowing for great rest/pause or dead stop sets.
(I will post a picture some time…)

NUTRITION

Meal 1:
125gr oats
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
100gr buckwheat flour
15 eggwhites
100gr ricecakes

Meal 3:
330gr chicken
125gr ricecakes

Meal 4:
330gr ground steak
125gr ricecakes

PM workout

Meal 5:
Same as meal 2

Meal 6:
Same as meal 3

Meal 7:
Same as meal 3

I drink at least 3 gallons of water per day
I add veggies with meals 3, 6 and 7


SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post workouts, 1 20min before meals 3, 4, 6 and 7
Universal Glutamine: 10gr upon waking, 10gr post workouts, 5gr 25min before meal 7
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 7
Universal Chromium: 3 caps with post workout meals (2; 5)
Animal PUMP: 1 before each workout (stim cap removed)
Animal PM: 1 25min. before meal 7

Swolepez
02-17-14, 1:25 am
Animal NITRO: 2 upon waking, 3 post workouts, 1 20min before meals 3, 4, 6 and 7


12 packs of Nitro a day! I wish I could do that... Your definitely anabolic 24/7 with Nitro. I like how you set up the Nitro dose bro. I also wish I could take Pump twice a day lol.

BB-FLEXPRO
02-17-14, 4:36 am
she looks pretty good too, my friend.

Believe me, I am the most superficial guy you´ll ever meet. I don´t care how amazing of a personality a girl might have. If she doesn´t look the part, I´m not interested. I feel a cold shiver running down my spine just thinking about fat women. Let alone touching one...

lol I feel you on that one....I think people who claim to only look into inner valuables in a person are bullshitting...It´s just human nature, you have to find your partner attractive at least to some degree!But hey bro if you´re da ting a figure competitor, you´re safe anyway because they´re almost all hot as fuck haha. Fat woman ughh...Know the ones where you only see pics of their faces and think "hm that´s a pretty lady!", then you see a picture of the whole body and just think "oh god dammit" lol.

BB-FLEXPRO
02-17-14, 4:40 am
http://i852.photobucket.com/albums/ab87/Roman_Fritz/Road%20to%20the%20amateur%20Mr%20Olympia/7202116A-B00B-487D-95B8-D106E14DECAD_zpsh2ffs49m.jpg (http://s852.photobucket.com/user/Roman_Fritz/media/Road%20to%20the%20amateur%20Mr%20Olympia/7202116A-B00B-487D-95B8-D106E14DECAD_zpsh2ffs49m.jpg.html)


Everything is back on track, I´m on my schedule as precisely as ever.
Today I´d like to bring your attention to a highly effective but often neglected upper body exercise. The dumbbell pullover. Great for developing the Serratus, Lat width and Pecs. I also do believe that it stretches out the ribcage, making it look more voluminous. Arnold did them back in the day and what´s good enough for 7 time Mr. O is good enough for me.
So if you are looking for a gorilla size upper body, PULL OVER!
#attackdogmode

TRAINING
30min. starved cv on crosstrainer

AM workout: chest, abs
(gym: Fighting Bodies, Dachau, Germany)
Incline machine press* 12 x 9+1, 6+4, 6+4 rest/paused
Incline db press 100lb x 14, 14, 12, 10, 10
Dips bodyweight x 15, 12, 12+3 forced negatives
Cable crossovers 83lb x 9+3, 9+3, 8+4 r/p, super strict with 2 sec. squeeze contractions
Db pullover 100lb x 13, 12, 10+2 r/p immediately go to
Pushups bodyweight x 13, 12, 12 r/p
+2 exercises abs

PM workout: shoulders, triceps
(gym: Fighting Bodies, Dachau, Germany)
Db side laterals 35lb x 28, 53lbx 12, 10, 10, 8, 8, 6 strip to 35lb x 14+6, 15+5, 11+9 r/p
Icarian machine press: stack+5.5lb x 14, 12, 10+2 r/p, strip to 130lb x 7+5 r/p
single cable lateral 39lb x 12, 12, 10+2 forced negatives + partials to failure (in front), arms switched non stop
Barbell upright row 88lb x 15, 13, 12
EZ cable pushdown 99lb x 15, 13+3, 11+4 r/p + partials to failure
Lying db extension 40lb x 12, 9+3, 9+3 forced reps
Dips bodyweight x 14, 12, 10+2 forced negatives
Single arm reverse cable extensions 39lb x 12, 12, 12+3forced reps

Music of the day: 8 Mile – motion picture soundtrack

*This machine is a very special piece of equipment. It is like a smith machine but it has a numbered weight stack instead of being plate loaded. It also allows you to adjust the bar in any starting position, allowing for great rest/pause or dead stop sets.
(I will post a picture some time…)

NUTRITION

Meal 1:
125gr oats
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
100gr buckwheat flour
15 eggwhites
100gr ricecakes

Meal 3:
330gr chicken
125gr ricecakes

Meal 4:
330gr ground steak
125gr ricecakes

PM workout

Meal 5:
Same as meal 2

Meal 6:
Same as meal 3

Meal 7:
Same as meal 3

I drink at least 3 gallons of water per day
I add veggies with meals 3, 6 and 7


SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post workouts, 1 20min before meals 3, 4, 6 and 7
Universal Glutamine: 10gr upon waking, 10gr post workouts, 5gr 25min before meal 7
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 7
Universal Chromium: 3 caps with post workout meals (2; 5)
Animal PUMP: 1 before each workout (stim cap removed)
Animal PM: 1 25min. before meal 7

Good stuff man, been incorporating those Dumbbell pullovers in my chest routine since I saw you doing them a few weeks ago. They definitely hurt if you know how to execute them right and feel your chest contract hard at the top! Is there a specific reason you like to execute them lying across the bench? For some reason I feel way more comfortable doing them laying staight on the bench.

Swolepez
02-17-14, 9:10 am
lol I feel you on that one....I think people who claim to only look into inner valuables in a person are bullshitting...It´s just human nature, you have to find your partner attractive at least to some degree!But hey bro if you´re da ting a figure competitor, you´re safe anyway because they´re almost all hot as fuck haha. Fat woman ughh...Know the ones where you only see pics of their faces and think "hm that´s a pretty lady!", then you see a picture of the whole body and just think "oh god dammit" lol.

Usually I agree with you and Roman on most things, on this one I disagree. I don't care if she is a model or bikini competitor, or a fat slob; bullshit is bullshit, and I won't deal with it. By bullshit I mean: jealousy, disrespect, lack of trust, no communication, no commitment. These are qualities that are going to try to get in the way of my goals, training and diet and I won't tolerate it in a woman no matter what she looks like ( these are qualities i wouldn't want a woman to deal with in me either). And a woman won't get more chances with me Bc she's "pretty". If your "beautiful" but have a ugly personality, then get the hell away from me Bc I don't need that bullshit in my life. And most likely those women who have the sucky personalities are going to be girls who try to get you out of the gym or off your diet Bc your not spending ALL your money and time on them.
That being said, I do agree with yall and believe that you have to be physically AND emotionally attracted to your "significant" other. I think if your not physically attracted to her, then she's not the one. If you can't stand her personality ( no matter the looks) she's not the one.
I may be only 22 but I'm already married for a couple of reasons: I think my wife is very attractive physically, she's very attractive emotionally and personality wise but most importantly she's loves me for who I am.
Truth is: we all have our own flaws. They may not be physical Bc we workout but we all have them. And when we find somebody who loves us despite of our flaws, then that's awesome.

On the "fat" women note; I try not to judge. I'm like Ox, I grew up chubby/fat so I had to start somewhere. So I don't judge Bc you don't know where she is in her "Journey". In our mind, we may think she's "lazy" but in reality she could've have already lost her first 10lbs in her weight loss journey. So I try not to judge.

DoubleTapJak
02-17-14, 10:31 am
LOL Would you care to post a picture, please?

No problem! Took this one last week! http://i.imgur.com/2IXH7aX.jpg

Rex
02-17-14, 12:30 pm
Usually I agree with you and Roman on most things, on this one I disagree. I don't care if she is a model or bikini competitor, or a fat slob; bullshit is bullshit, and I won't deal with it. By bullshit I mean: jealousy, disrespect, lack of trust, no communication, no commitment. These are qualities that are going to try to get in the way of my goals, training and diet and I won't tolerate it in a woman no matter what she looks like ( these are qualities i wouldn't want a woman to deal with in me either). And a woman won't get more chances with me Bc she's "pretty". If your "beautiful" but have a ugly personality, then get the hell away from me Bc I don't need that bullshit in my life. And most likely those women who have the sucky personalities are going to be girls who try to get you out of the gym or off your diet Bc your not spending ALL your money and time on them.
That being said, I do agree with yall and believe that you have to be physically AND emotionally attracted to your "significant" other. I think if your not physically attracted to her, then she's not the one. If you can't stand her personality ( no matter the looks) she's not the one.
I may be only 22 but I'm already married for a couple of reasons: I think my wife is very attractive physically, she's very attractive emotionally and personality wise but most importantly she's loves me for who I am.
Truth is: we all have our own flaws. They may not be physical Bc we workout but we all have them. And when we find somebody who loves us despite of our flaws, then that's awesome.

On the "fat" women note; I try not to judge. I'm like Ox, I grew up chubby/fat so I had to start somewhere. So I don't judge Bc you don't know where she is in her "Journey". In our mind, we may think she's "lazy" but in reality she could've have already lost her first 10lbs in her weight loss journey. So I try not to judge.

Man... I really feel bad about about this right now. I think you´ve gotten me totally wrong.

Let me explain what I meant one more time: I WOULD NEVER JUDGE SOMEONE BASED ON HIS/HER LOOKS.
I´ve also been through various stages in my life before I started bodybuilding. First I was chubby, then I starved myself to an almost anorexic look... I know what it feels like to be judged by others. Believe me.
What I was trying to say is simply that I can´t imagine being in a relationship with a woman that doesn´t look attractive to me. That´s all.

Other than that I make it a point to treat every person I meet equally. I don´t care if someone is obese, skinny, small, tall, black, white, hetero- or homosexual. We are all human beings and deserve to be given the same amount of respect and tolerance.


As far as the "bullshit" you were talking about is concerned. Of course I also would not commit to a partnership with a female who´s personality is horrible, just because her butt is awesome.
What I am trying to say is that I am looking for a woman that has it all. The looks and the love.

It seems that you´ve already found this woman for yourself. I am happy for you, my friend.

Swolepez
02-17-14, 1:08 pm
Man... I really feel bad about about this right now. I think you´ve gotten me totally wrong.

Let me explain what I meant one more time: I WOULD NEVER JUDGE SOMEONE BASED ON HIS/HER LOOKS. .
don't worry bro. I wasn't implying that you or BB-FLEXPRO are judgmental or anything. I know you guys aren't that way. I was just explaining how I am and how I see things personally in my own walk. My main difference was that I wouldn't necessarily write off a girl bc she's overweight IF her personality is awesome.



I´ve also been through various stages in my life before I started bodybuilding. First I wns chub' then I starved myself to an almost anorexic look... I know what it feels like to be judged by others. Believe me.
.
Same here, was anorexic just two yrs ago in fact.



What I was trying to say is simply that I can´t imagine being in a relationship with a woman that doesn´t look attractive to me. That´s all. .

like stated earlier, I agree that you should be physically attracted to the person your with. I think that's part of it, so yeah I totally understand you there bc before you get to know someone and their personality, you see them first...so yes I think physical impressions are important as well.



Other than that I make it a point to treat every person I meet equally. I don´t care if someone is obese, skinny, small, tall, black, white, hetero- or homosexual. We are all human beings and deserve to be given the same amount of respect and tolerance


As far as the "bullshit" you were talking about is concerned. Of course I also would not commit to a partnership with a female who´s personality is horrible, just because her butt is awesome.
What I am trying to say is that I am looking for a woman that has it all. The looks and the love..

It seems that you´ve already found this woman for yourself. I am happy for you, my friend.[/QUOTE]

Swolepez
02-17-14, 1:10 pm
Man... I really feel bad about about this right now. I think you´ve gotten me totally wrong.

Let me explain what I meant one more time: I WOULD NEVER JUDGE SOMEONE BASED ON HIS/HER LOOKS. .
don't worry bro. I wasn't implying that you or BB-FLEXPRO are judgmental or anything. I know you guys aren't that way. I was just explaining how I am and how I see things personally in my own walk. My main difference was that I wouldn't necessarily write off a girl bc she's overweight IF her personality is awesome.



I´ve also been through various stages in my life before I started bodybuilding. First I wns chub' then I starved myself to an almost anorexic look... I know what it feels like to be judged by others. Believe me.
.
Same here, was anorexic just two yrs ago in fact.



What I was trying to say is simply that I can´t imagine being in a relationship with a woman that doesn´t look attractive to me. That´s all. .

like stated earlier, I agree that you should be physically attracted to the person your with. I think that's part of it, so yeah I totally understand you there bc before you get to know someone and their personality, you see them first...so yes I think physical impressions are important as well.



Other than that I make it a point to treat every person I meet equally. I don´t care if someone is obese, skinny, small, tall, black, white, hetero- or homosexual. We are all human beings and deserve to be given the same amount of respect and tolerance


As far as the "bullshit" you were talking about is concerned. Of course I also would not commit to a partnership with a female who´s personality is horrible, just because her butt is awesome.
What I am trying to say is that I am looking for a woman that has it all. The looks and the love..
I agree 100%...and yeah I understand you bro completely


It seems that you´ve already found this woman for yourself. I am happy for you, my friend.

thank you very much bro...again I KNOW your not a judgemental person, sorry if it sounded like I was attacking you..not my intent...I know your a good hearted person

Getbig240
02-17-14, 7:19 pm
All Let's keep focus here and get back to why we read this forum. to learn how to be the best bodybuilders we can.

Roman have you ever tried any type of Occulsion training for your Calves? I just learned of this type of training recently when I saw mark Dugdale doing it.
You answered my prior calf question on the Tibialis bodyweight raises, which worked great. Wanted to get your opinion on this too
Thanks
ignore the hatters keep focus dude on the prize

Rex
02-17-14, 9:29 pm
Morning weight: 121,1kg / 267.3lbs
Damn it! This morning I realized that had left my headphones in the pocket of one of my sweatpants before putting it in the washing machine. They´re dead. Gotta get a new pair…
For years I´ve been training without headphones in my ears. Actually I´d prefer a gym that doesn´t play any music at all. I like the quiet. I´m not saying that I am completely noiseless while training, because I do grunt or yell once in a while when it´s necessary. But all in all I like to perform my lifts with a silent, precise and very focused intensity. Screaming like a maniac on every rep doesn´t make sense to me. It´s a waste of energy if you as me…
#attackdogmode

TRAINING

30min starved CV walking outside

AM workout: back
(gym: Fighting Bodies, Dachau, Germany)
wide grip pulldown 150lb x 20, 15+5, 14+6, 14+6, 12+8 rest/paused
Pullover machine* 7 x 12, 7 x 7 strip to 5 x 5, 7 x 7 strip to 5 x 5 + partials (20 each) to complete failure
Parallel grip supp. chin machine -116lb x 10+2, 7+5, 6+6 r/p
Barbell rows 265lb x 10, 7, 7, 6, 6
T-bar 176lb x15, 10, 9
dumbbell row 132lb x 8, 7, 7
close grip pulldown 110lb x 15+5, 12+8, 12+8 r/p


PM workout: back, traps, rear delts, biceps
(gym: Clever Fit, Aschheim, Germany)
Hammer high row 110lb x 15, 12+3, 11+4 r/p
Hammer seated row 132lb, 3 sets of 12
Hammer low row 132lb, 3 sets of 12 (super strict, slow and controlled)
Db shrug 132lb, 3 sets of 12, immediately go to
Hammer machine shrug 5 plates, 3 sets of 12 strip to 3 plates x 12
rear delt cable crossover 19lb x 12, 9+3, 8+4 r/p + partials to failure
lying rear delts 35lb 3x12reps
one arm hammer machine preacher curl 33lb x 15, 13+2, 12+3 forced reps, switch arms non stop
alternate db curls 40lb x 10, 8+2, 7+3 r/p
cable hammer curls 33lb x 13+2, 11+4, 9+6 cheated
seated concentration curl 22lb x 12, 10+2, 9+3 forced reps
+ 2 exercises forearms

*The machine´s weight stack doesn´t go by actual weight. The plates are numbered from 1 – 8.

Music of the day: Gym radio



NUTRITION

Meal 1:
125gr oats
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
100gr buckwheat flour
15 eggwhites
100gr ricecakes

Meal 3:
330gr chicken
125gr ricecakes

Meal 4:
330gr turkey
125gr ricecakes

PM workout

Meal 5:
Same as meal 2

Meal 6:
Same as meal 3

Meal 7:
Same as meal 3

I drink at least 3 gallons of water per day
I add veggies with meals 3, 6 and 7


SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post workouts, 1 20min before meals 3, 4, 6 and 7
Universal Glutamine: 10gr upon waking, 10gr post workouts, 5gr 25min before meal 7
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 7
Universal Chromium: 3 caps with post workout meals (2; 5)
Animal PUMP: 1 before each workout (stim cap removed)
Animal PM: 1 25min. before meal 7

Rex
02-17-14, 9:42 pm
12 packs of Nitro a day! I wish I could do that... Your definitely anabolic 24/7 with Nitro. I like how you set up the Nitro dose bro. I also wish I could take Pump twice a day lol.

Yes. I´ve been using NITRO since I started working for Universal back in May of last year. I can really feel the difference in my recovery. I think I made some pretty good gains this year, using all Universal/Animal supplements.

My Top 3 are: Animal Pak, Animal Omega and Animal Flex.
Those are the ones that´ll supply your body with all the essential nutrients and therefore keep it working at full capacity. If you´re organism isn´t healthy, you can´t expect it to grow and look good...

Rex
02-17-14, 9:48 pm
lol I feel you on that one....I think people who claim to only look into inner valuables in a person are bullshitting...It´s just human nature, you have to find your partner attractive at least to some degree!But hey bro if you´re da ting a figure competitor, you´re safe anyway because they´re almost all hot as fuck haha. Fat woman ughh...Know the ones where you only see pics of their faces and think "hm that´s a pretty lady!", then you see a picture of the whole body and just think "oh god dammit" lol.


That´s exactly what happened to me once. I went out on a date with a girl that I met on Facebook. Looking at her pictures I figured she had to be pretty good looking.........
From that day on I swore to myself that I´ll never go on a date with a girl off the internet. lol

Rex
02-17-14, 9:53 pm
thank you very much bro...again I KNOW your not a judgemental person, sorry if it sounded like I was attacking you..not my intent...I know your a good hearted person

You don´t have to be sorry for anything. How boring would it be if we always agreed on everything?

I just wanted to set the record straight and make sure you did not get a wrong impression of me.

Thanks, my friend :)

Rex
02-17-14, 9:54 pm
No problem! Took this one last week! http://i.imgur.com/2IXH7aX.jpg

Yeah, sure... LOL

Rex
02-17-14, 9:59 pm
All Let's keep focus here and get back to why we read this forum. to learn how to be the best bodybuilders we can.

Roman have you ever tried any type of Occulsion training for your Calves? I just learned of this type of training recently when I saw mark Dugdale doing it.
You answered my prior calf question on the Tibialis bodyweight raises, which worked great. Wanted to get your opinion on this too
Thanks
ignore the hatters keep focus dude on the prize

I´ve been reading about occlusion training but I have never tried it.

For my calves I like doing very heavy rest/pause sets, finished off with DC Stretches.

How about we both try occlusion and later discuss its effectivness for each of us?

Getbig240
02-18-14, 7:53 pm
I´ve been reading about occlusion training but I have never tried it.

For my calves I like doing very heavy rest/pause sets, finished off with DC Stretches.

How about we both try occlusion and later discuss its effectivness for each of us?

You got a deal! Let's do it

Rex
02-18-14, 8:06 pm
Good stuff man, been incorporating those Dumbbell pullovers in my chest routine since I saw you doing them a few weeks ago. They definitely hurt if you know how to execute them right and feel your chest contract hard at the top! Is there a specific reason you like to execute them lying across the bench? For some reason I feel way more comfortable doing them laying staight on the bench.

Doing dumbbell pullovers for chest, I prefer lying across the bench. By keeping my butt and hips down and locked below bench Level, and hanging my head over the other side of the bench, the chest will be the highest point of your body. Therefore it´ll have to take most of the stress and it also experiences an incredible stretch. It feels like my ribcage is about to tear open when using heavy weight. You can even improve this sensation by taking a deep breath in while bringing your arms behind your head.

Lying straight on the bench brings the lats more into Play. At least that´s how I feel it...

Rex
02-18-14, 8:39 pm
This has been a looong day. Two workouts , and in between I once again traveled to Augsburg for my weekly deep tissue treatment. I´m spent…
On top of the therapy I also did vertebrae decompression (see picture). This apparatus is a life saver. No need to visit a chiropractor anymore.

http://i852.photobucket.com/albums/ab87/Roman_Fritz/Road%20to%20the%20amateur%20Mr%20Olympia/5743196A-E22C-47EF-8D25-1AF61DA99F0A_zpsc8xyqvvt.jpg (http://s852.photobucket.com/user/Roman_Fritz/media/Road%20to%20the%20amateur%20Mr%20Olympia/5743196A-E22C-47EF-8D25-1AF61DA99F0A_zpsc8xyqvvt.jpg.html)

Now I´ll put some ice on my knees, eat and finally hit the sack. Good night folks!
#attackdogmode

TRAINING

30min starved CV on crosstrainer

AM workout: calves, hams
(gym: Fighting Bodies, Dachau, Germany)
Seated calves 6 plates x 13, 10+2 forced reps, 7+5 rest/paused, DC stretch after last set
Donkey calves 464lb x 11+1, 8+4, 7+5 r/p, DC stretch after last set
Single leg standing calves 3 sets of 15 with bodyweight, super strict and slow squeeeeze….
Single standing hamstring curls* 10 x 12, 12, 9+3 cheated (switch legs non stop)
Glute-ham raises on hyper bench 45lb x 9+3, 8+4, 7+5 dropped the plate
Lying leg curls 33lb x 12, 12, 12, 10+2, 8+4 cheated (the machine is very heavy that´s why I am only able to use this tiny weight)
Deadlifts 425lb x 10, 10, 7+3 r/p
+thorough stretching

*The plates on the machine´s weight stack don´t say the actual weight, instead they are numbered

PM workout: hams, quads
(gym: Fighting Bodies, Dachau, Germany)
Leg press* 3 plates x 20, 20, 20 20, 20, 19+1 forced, strip to 1.5 plates x 20, strip to 0 plates x 20 without rest proceed with
Squats 225lb x 14, 12, 12, 12, 12, 12 (super strict and slow movement) immediately go to
Icarian seated leg curl 80lb x 12, 12, 12, 10+2, 9+3 cheated
Lying squat machine364lb x 5 sets of 10 r/p
Adductor machine 143lb x 12, 7+5, 6+6 forced, DC stretch after last set
Supersetted with
Abductor machine 100lb x 12, 11+1, 10+2 forced
+thorough stretching

*comes down at 55°, its sled itself weighs 220lb, it has 6 plates already installed that cannot be removed

Music of the day: Gym radio

NUTRITION

Meal 1:
125gr oats
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
100gr buckwheat flour
15 eggwhites
100gr ricecakes

Meal 3:
330gr chicken
125gr ricecakes

Meal 4:
330gr ground boar
125gr ricecakes

PM workout

Meal 5:
Same as meal 2

Meal 6:
Same as meal 3

Meal 7:
Same as meal 3

I drink at least 3 gallons of water per day
I add veggies with meals 3, 6 and 7


SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post workouts, 1 20min before meals 3, 4, 6 and 7
Universal Glutamine: 10gr upon waking, 10gr post workouts, 5gr 25min before meal 7
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 7
Universal Chromium: 3 caps with post workout meals (2; 5)
Animal PUMP: 1 before each workout (stim cap removed)
Animal PM: 1 25min. before meal 7

BB-FLEXPRO
02-19-14, 4:35 am
Doing dumbbell pullovers for chest, I prefer lying across the bench. By keeping my butt and hips down and locked below bench Level, and hanging my head over the other side of the bench, the chest will be the highest point of your body. Therefore it´ll have to take most of the stress and it also experiences an incredible stretch. It feels like my ribcage is about to tear open when using heavy weight. You can even improve this sensation by taking a deep breath in while bringing your arms behind your head.

Lying straight on the bench brings the lats more into Play. At least that´s how I feel it...

Allright man thanks I´ll try it that way and see how it feels!

Rex
02-19-14, 8:03 pm
Allright man thanks I´ll try it that way and see how it feels!

Don´t forget to give me feedback after you´ve tried it...

Rex
02-19-14, 8:05 pm
During today´s PM workout I got really pissed because some guy was talking on his cellphone for almost an hour straight. The dumbbell room in the gym is rather small and as I was doing my 10 sets of side laterals, he was constantly walking back and forth behind me, loudly complaining into his phone about something that went on in his job today… At one point it got so annoying that I was thinking about ripping the cell out of his hand and tossing it out of the window.
I normally am a very balanced and calm individual. I don´t get stressed out over things… But during workouts it´s #attackdogmode !!!

TRAINING
30min. starved cv on crosstrainer

AM workout: chest, abs
(gym: Fighting Bodies, Dachau, Germany)
Incline machine press* 12 x 10, 8+2, 6+4 rest/paused
Incline db press 110lb x 10, 9, 8, 8, 8 immediately go to
Dips bodyweight x 13, 12, 9+3 forced negatives
Cable crossovers 83lb x 12, 12, 8+4 r/p, super strict with 2 sec. squeeze contractions
Db pullover 100lb x 3 sets of 12 r/p immediately go to
Pushups bodyweight x 13, 12, 12 r/p
+2 exercises abs

PM workout: shoulders, triceps
(gym: Fighting Bodies, Dachau, Germany)
Standing military press 177lb x 13, 10, 9, 8, 6 immediately go to
Db side laterals 28 x 21, 44lb x 10 sets of 12
single cable lateral 33lb x 12, 12, 12 + partials to failure (behind back), arms switched non stop
behind neck machine press 116lb x 13, 12, 10+2 r/p
EZ cable pushdown 99lb x 16, 14+1, 12+3 r/p
Lying db extension 40lb x 12, 9+3, 9+3 forced reps
Dips bodyweight x 13, 12, 10+2 forced negatives
Single arm reverse cable extensions 44lb x 3 sets of 15

Music of the day: gym radio

*This machine is a very special piece of equipment. It is like a smith machine but it has a numbered weight stack instead of being plate loaded. It also allows you to adjust the bar in any starting position, allowing for great rest/pause or dead stop sets.
(I will post a picture some time…)


NUTRITION

Meal 1:
125gr oats
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
100gr buckwheat flour
15 eggwhites
100gr ricecakes

Meal 3:
330gr chicken
125gr ricecakes

Meal 4:
330gr chicken
125gr ricecakes

PM workout

Meal 5:
Same as meal 2

Meal 6:
Same as meal 3

Meal 7:
Same as meal 3

I drink at least 3 gallons of water per day
I add veggies with meals 3, 6 and 7


SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post workouts, 1 20min before meals 3, 4, 6 and 7
Universal Glutamine: 10gr upon waking, 10gr post workouts, 5gr 25min before meal 7
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 7
Universal Chromium: 3 caps with post workout meals (2; 5)
Animal PUMP: 1 before each workout (stim cap removed)
Animal PM: 1 25min. before meal 7

BB-FLEXPRO
02-20-14, 8:56 am
Don´t forget to give me feedback after you´ve tried it...

Haha how could I? Fresh back from my chest workout in the morning, Chest is annihilated.....the pullovers felt great! You where right, it gives you more of an intense stretch that way and you can feel it in the ripcage. I also took the deep breath in when going into the stretched position! I think the last time I performed te movement that way a long time ago and felt my lats working a lot for whatever reason...must have been because overall I wasn´t as experienced and had not a nearly as good mind muscle connection as I have now so makes sense that the movement works way better now for me. Good shit, that will definitely become a staple for my future chest-workouts.

Theonidus
02-20-14, 11:05 am
*This machine is a very special piece of equipment. It is like a smith machine but it has a numbered weight stack instead of being plate loaded. It also allows you to adjust the bar in any starting position, allowing for great rest/pause or dead stop sets.
(I will post a picture some time…)


You keep adding this but I haven't seen it on here or in your Instagram feed.
You can't pique my curiosity like this every update and not post the picture.

Rex
02-20-14, 7:44 pm
Haha how could I? Fresh back from my chest workout in the morning, Chest is annihilated.....the pullovers felt great! You where right, it gives you more of an intense stretch that way and you can feel it in the ripcage. I also took the deep breath in when going into the stretched position! I think the last time I performed te movement that way a long time ago and felt my lats working a lot for whatever reason...must have been because overall I wasn´t as experienced and had not a nearly as good mind muscle connection as I have now so makes sense that the movement works way better now for me. Good shit, that will definitely become a staple for my future chest-workouts.

GREAT! Thanks for the feedback, buddy!

I hope you don´t have to wear dress shirts for your dayjob. Pretty soon you might not be able to close the upper buttons anymore. LOL

Rex
02-20-14, 7:48 pm
You keep adding this but I haven't seen it on here or in your Instagram feed.
You can't pique my curiosity like this every update and not post the picture.

You´re right...
I PROMISE next chest workout you´ll have your picture.

Rex
02-20-14, 8:01 pm
Training has been awesome as always. My strength is increasing, my bodyweight has been fluctuating around 270lbs for a couple of weeks now. But that doesn´t matter because I am definitely getting harder at that weight. I am honing my body at this weight, so to speak. Still I would love to see the scale at 275lb before I start dieting at 12 weeks out…
#attackdogmode

TRAINING

30min starved CV on crosstrainer

AM workout: back
(gym: Fighting Bodies, Dachau, Germany)
Wide parallel grip pulldown 150lb x 20, 16+4, 13+7 rest/paused
Pullover machine* 6 x 13, 13, 10+2, 10+2, 9+3 r/p
Parallel grip supp. chin machine -116lb x 7+5, 8+4, 7+5 r/p
Barbell rows 265lb x 10, 8, 7 strip to 220lb x 5
T-bar 199lb x 8, 7, 6, 6, 6
dumbbell row 132lb x 8, 6, 6
Icarian rowing machine 70lb x 5 sets of 20


PM workout: back, traps, rear delts, biceps
(gym: Fighting Bodies, Dachau, Germany)
Wide grip pulldown 150lb x 20, 16+4, 13+7 r/p
Dumbbell pullover 100lb x 13, 12, 12
Supp. chin machine -132lb x 13, 9+3, 8+4 r/p
Db shrug 132lb, 3 sets of 12, immediately go to
Hex bar shrug 177lb, 3 sets of 12 super stretch and squeeze
rear delt pec deck 140lb x 13, 12, 12 strip to 83lb x 12
lying rear delts 38lb x 15, 12, 12
cable curls 94lb x 12, 10+2, 7+5 r/p
single arm high cable curl 28lb x 3 sets of 12
alternate hammer curl 44lb, 3 sets of 10 with a little cheat
reverse grip cable curls 72lb, 3 sets of 12 with a little cheat
+ 2 exercise forearms

*The machine´s weight stack doesn´t go by actual weight. The plates are numbered from 1 – 8.

Music of the day: Gym radio



NUTRITION

Meal 1:
125gr oats
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
100gr buckwheat flour
15 eggwhites
100gr ricecakes

Meal 3:
330gr chicken
125gr ricecakes

Meal 4:
330gr ground boar
125gr ricecakes

PM workout

Meal 5:
Same as meal 2

Meal 6:
Same as meal 3

Meal 7:
Same as meal 3

I drink at least 3 gallons of water per day
I add veggies with meals 3, 6 and 7


SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post workouts, 1 20min before meals 3, 4, 6 and 7
Universal Glutamine: 10gr upon waking, 10gr post workouts, 5gr 25min before meal 7
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 7
Universal Chromium: 3 caps with post workout meals (2; 5)
Animal PUMP: 1 before each workout (stim cap removed)
Animal PM: 1 25min. before meal 7

BB-FLEXPRO
02-21-14, 4:20 am
GREAT! Thanks for the feedback, buddy!

I hope you don´t have to wear dress shirts for your dayjob. Pretty soon you might not be able to close the upper buttons anymore. LOL

I have to send you some pics, chest is my maybe my thickest bodypart anyway so it´s starting to look retarded especially in those tight V-Neck Shirts and and now you´ve made it worse hahaha!! Then again for some reason the girls like it so thanks bro lol.
Btw. did Animal already upload the video of your shoulder-training??

Swolepez
02-21-14, 10:14 am
did Animal already upload the video of your shoulder-training??

I thought it was a back day video? Is there two videos then? One back and one shoulder? That would be awesome!

BB-FLEXPRO
02-21-14, 6:34 pm
I thought it was a back day video? Is there two videos then? One back and one shoulder? That would be awesome!

I don´t recall exactly...Roman is helping us out here I´m sure lol. Could also have been Back. Doesn´t matter can´t wait to see it!!

Swolepez
02-21-14, 7:06 pm
Doesn´t matter can´t wait to see it!!

I agree with ya!!

Rex
02-21-14, 8:12 pm
I have to send you some pics, chest is my maybe my thickest bodypart anyway so it´s starting to look retarded especially in those tight V-Neck Shirts and and now you´ve made it worse hahaha!! Then again for some reason the girls like it so thanks bro lol.
Btw. did Animal already upload the video of your shoulder-training??


Anytime, my friend. Happy to help. Maybe in return you can give me some advice on how to get girls. Sounds like you know what you´re talking about...

It´s a back, traps, rear delts, biceps session.
No they haven´t uploaded it yet. With the Arnold coming up, the ladies and gentlemen in the office have a lot of more urgent work on their desks. You will probably have show a little more patience.
I´ll let you know as soon as the vid is up.

Rex
02-21-14, 8:14 pm
I thought it was a back day video? Is there two videos then? One back and one shoulder? That would be awesome!


Don´t worry I carry my camera with me everywhere from now on. Filming everything that is even remotely interesting. A shoulder workout will definitely be coming...

Rex
02-21-14, 8:41 pm
When I squat I always make it a point to be as strict, controlled and precise with the movement as possible. No bouncing, no half reps, no cheating. I want my legs to do the work and I want them to work as hard as possible. If that means the skinny guy next to is using the same weight, I don´t give a fuck. The only thing I am concerned with is progess.
#attackdogmode

THIS is what I mean by that:


http://www.youtube.com/watch?v=cLYwV_i495g&list=UUs0bwKVIwOxfP00NaCgFODQ&feature=c4-overview


TRAINING

30min starved CV on crosstrainer

AM workout: calves, hams
(gym: Fighting Bodies, Dachau, Germany)
Seated calves 6 1/2 plates x 11+1 forced rep, 7+5, 6+6 rest/paused, strip to 4 plates x 9+3 forced
Donkey calves 485lb x 10+2, 7+5, 7+5 r/p, DC stretch after last set
Single leg standing calves 3 sets of 15 with bodyweight, super strict and slow squeeeeze….
Single standing hamstring curls* 10 x 12, 12, 10+2 cheated (switch legs non stop)
Glute-ham raises on hyper bench 45lb x 12, 7+5, 7+5 dropped the plate
Lying leg curls 33lb x 14, 12, 12, 10+2, 8+4 cheated (the machine is very heavy that´s why I am only able to use this tiny weight)
Db stiff legged deads 132s x 10, 8, 7, 6, 6
+thorough stretching

*The plates on the machine´s weight stack don´t say the actual weight, instead they are numbered

PM workout: hams, quads
(gym: Fighting Bodies, Dachau, Germany)
Leg press* 3 1/2 plates x 20, 20, 20 20, 17+3, 14+6 r/p, strip to 2 plates x 20, strip to 0 plates x 20
Squats 315lb x 10sets of 10 rest/paused (super strict and slow movement) immediately go to
Icarian seated leg curl 80lb x 12, 12, 12, 10+2, 10+2 cheated
Adductor machine 143lb x 12, 9+3, 7+5 forced, DC stretch after last set
Supersetted with
Abductor machine 100lb x 12, 11+1, 10+2 forced
+thorough stretching

*comes down at 55°, its sled itself weighs 220lb, it has 6 plates already installed that cannot be removed

Music of the day: Gym radio


NUTRITION

Meal 1:
125gr oats
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
100gr buckwheat flour
15 eggwhites
100gr ricecakes

Meal 3:
330gr chicken
125gr ricecakes

Meal 4:
330gr ground boar
125gr ricecakes

PM workout

Meal 5:
Same as meal 2

Meal 6:
Same as meal 3

Meal 7:
Same as meal 3

I drink at least 3 gallons of water per day
I add veggies with meals 3, 6 and 7


SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post workouts, 1 20min before meals 3, 4, 6 and 7
Universal Glutamine: 10gr upon waking, 10gr post workouts, 5gr 25min before meal 7
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 7
Universal Chromium: 3 caps with post workout meals (2; 5)
Animal PUMP: 1 before each workout (stim cap removed)
Animal PM: 1 25min. before meal 7

Getbig240
02-21-14, 10:15 pm
I´ve been reading about occlusion training but I have never tried it.

For my calves I like doing very heavy rest/pause sets, finished off with DC Stretches.

How about we both try occlusion and later discuss its effectivness for each of us?

Hello Roman
I have done a couple of calf occlusion workouts now, here are my thoughts.
I remembered as a kid working biceps I would put rubber bands around the top of my arms. Blood would enter the muscle but the bands kept it in and the pump was more than normal. Working calves I found the principle the same. I tied off my calves right below the knees. The pump after the second set was so intense. I had to cut the weight almost in half to finish the rest of my sets and reps as a kept trying to force more blood into the muscle My calves were more sore the next day than I have had in awhile.
BTW: Your looking SWOLE in your squat video you have really packed on the muscle, Im jealous, I gotta start really busting my ass

BB-FLEXPRO
02-22-14, 3:41 am
Anytime, my friend. Happy to help. Maybe in return you can give me some advice on how to get girls. Sounds like you know what you´re talking about...

It´s a back, traps, rear delts, biceps session.
No they haven´t uploaded it yet. With the Arnold coming up, the ladies and gentlemen in the office have a lot of more urgent work on their desks. You will probably have show a little more patience.
I´ll let you know as soon as the vid is up.

haha make no mistake bro, we all struggle with relationsships as bodybuilders. Not necessarily with getting girls but when it comes to finding the "right girl" for a serious relationship, I´m not really a lucky person in that regard either....A man focusing all his energy into his specific goal can be hard to handle.
Okay thanks man, I´ll try to pace myself haha.

BB-FLEXPRO
02-22-14, 3:49 am
When I squat I always make it a point to be as strict, controlled and precise with the movement as possible. No bouncing, no half reps, no cheating. I want my legs to do the work and I want them to work as hard as possible. If that means the skinny guy next to is using the same weight, I don´t give a fuck. The only thing I am concerned with is progess.
#attackdogmode

THIS is what I mean by that:


http://www.youtube.com/watch?v=cLYwV_i495g&list=UUs0bwKVIwOxfP00NaCgFODQ&feature=c4-overview


TRAINING

30min starved CV on crosstrainer

AM workout: calves, hams
(gym: Fighting Bodies, Dachau, Germany)
Seated calves 6 1/2 plates x 11+1 forced rep, 7+5, 6+6 rest/paused, strip to 4 plates x 9+3 forced
Donkey calves 485lb x 10+2, 7+5, 7+5 r/p, DC stretch after last set
Single leg standing calves 3 sets of 15 with bodyweight, super strict and slow squeeeeze….
Single standing hamstring curls* 10 x 12, 12, 10+2 cheated (switch legs non stop)
Glute-ham raises on hyper bench 45lb x 12, 7+5, 7+5 dropped the plate
Lying leg curls 33lb x 14, 12, 12, 10+2, 8+4 cheated (the machine is very heavy that´s why I am only able to use this tiny weight)
Db stiff legged deads 132s x 10, 8, 7, 6, 6
+thorough stretching

*The plates on the machine´s weight stack don´t say the actual weight, instead they are numbered

PM workout: hams, quads
(gym: Fighting Bodies, Dachau, Germany)
Leg press* 3 1/2 plates x 20, 20, 20 20, 17+3, 14+6 r/p, strip to 2 plates x 20, strip to 0 plates x 20
Squats 315lb x 10sets of 10 rest/paused (super strict and slow movement) immediately go to
Icarian seated leg curl 80lb x 12, 12, 12, 10+2, 10+2 cheated
Adductor machine 143lb x 12, 9+3, 7+5 forced, DC stretch after last set
Supersetted with
Abductor machine 100lb x 12, 11+1, 10+2 forced
+thorough stretching

*comes down at 55°, its sled itself weighs 220lb, it has 6 plates already installed that cannot be removed

Music of the day: Gym radio


NUTRITION

Meal 1:
125gr oats
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
100gr buckwheat flour
15 eggwhites
100gr ricecakes

Meal 3:
330gr chicken
125gr ricecakes

Meal 4:
330gr ground boar
125gr ricecakes

PM workout

Meal 5:
Same as meal 2

Meal 6:
Same as meal 3

Meal 7:
Same as meal 3

I drink at least 3 gallons of water per day
I add veggies with meals 3, 6 and 7


SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post workouts, 1 20min before meals 3, 4, 6 and 7
Universal Glutamine: 10gr upon waking, 10gr post workouts, 5gr 25min before meal 7
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 7
Universal Chromium: 3 caps with post workout meals (2; 5)
Animal PUMP: 1 before each workout (stim cap removed)
Animal PM: 1 25min. before meal 7

I saw those squats on facebook....outstanding, normally you don´t see high level athletes train with such a polished form! That´s what I´m talking about when referring to checking your ego at the door. Doesn´t matter what you do in the gym, after all as a bodybuilder if you can´t feel the muscle working that is supposed to work, you´re fooling around. A while ago I saw you doing Leg-Extensions and after that Squats with ONE PLATE for 30 reps. Don´t know if you remember, it was a leg-day video with team andro im Superfit2000. The next day I did the same and that set for 30 reps with one plate, deep and controlled full reps was so retarded...talk about being totally shot haha.
Und obendrauf war es schon 22.30 Uhr! Harte Arbeit mein Freund.

Rex
02-22-14, 7:50 pm
Hello Roman
I have done a couple of calf occlusion workouts now, here are my thoughts.
I remembered as a kid working biceps I would put rubber bands around the top of my arms. Blood would enter the muscle but the bands kept it in and the pump was more than normal. Working calves I found the principle the same. I tied off my calves right below the knees. The pump after the second set was so intense. I had to cut the weight almost in half to finish the rest of my sets and reps as a kept trying to force more blood into the muscle My calves were more sore the next day than I have had in awhile.
BTW: Your looking SWOLE in your squat video you have really packed on the muscle, Im jealous, I gotta start really busting my ass

That sounds good. I bet it´s pretty painful, right? I already love it :)
Haven´t tried it yet but after reading your post I am really anxious to try!

Thanks man! I am putting on the size little by little, I guess...

Rex
02-22-14, 7:53 pm
haha make no mistake bro, we all struggle with relationsships as bodybuilders. Not necessarily with getting girls but when it comes to finding the "right girl" for a serious relationship, I´m not really a lucky person in that regard either....A man focusing all his energy into his specific goal can be hard to handle.
Okay thanks man, I´ll try to pace myself haha.

Struggle?! I´m not struggling. I think I am totally incapable of being in a comitted relationship...

Rex
02-22-14, 8:01 pm
I saw those squats on facebook....outstanding, normally you don´t see high level athletes train with such a polished form! That´s what I´m talking about when referring to checking your ego at the door. Doesn´t matter what you do in the gym, after all as a bodybuilder if you can´t feel the muscle working that is supposed to work, you´re fooling around. A while ago I saw you doing Leg-Extensions and after that Squats with ONE PLATE for 30 reps. Don´t know if you remember, it was a leg-day video with team andro im Superfit2000. The next day I did the same and that set for 30 reps with one plate, deep and controlled full reps was so retarded...talk about being totally shot haha.
Und obendrauf war es schon 22.30 Uhr! Harte Arbeit mein Freund.

I always like to say: "I don´t lift weights. I contract muscles."
In Bodybuilding it´s not about how much weight you can lift. It´s about how you lift it...

But just to make a point: I did 2 plates on each side for 31. Go back to the video and watch it again!
Next time, have your facts straight! lol

Howitzer
02-22-14, 8:05 pm
Struggle?! I´m not struggling. I think I am totally incapable of being in a comitted relationship...

It's hard for goal-driven people to find the right person for a relationship. People who work weird or long hours to succeed often find that partners are not supportive because it takes away from time together. Staying focused on your goals and being worry free will lead you to the right person.

-Howitzer

Rex
02-22-14, 8:12 pm
I had a really heavy and intense chest training this morning. I had not done basic bench presses in a while and as I walked by the flat benches, it just hit me. I threw my pre-planned workout out the window and myself under the bar. Luckily a gym buddy of mine was there to give me a spot. With his help the change of plan turned out to be very productive and fun. I love this shit!
#attackdogmode



TRAINING
30min. starved cv on crosstrainer

AM workout: chest
(gym: Fighting Bodies, Dachau, Germany)
Flat barbell press 225lb x 16, 315lb x 7+1, 5+1, 4+1, 3+1, 3+1
Incline db press 132lb x 7, 6, 6, 6, 6
Dips bodyweight x 13, 12, 10+2 forced negatives
Cable crossovers 83lb x 12, 8+4, 7+5 r/p, super strict with 2 sec. squeeze contractions
Db pullover 100lb x 3 sets of 12 immediately go to
Pushups bodyweight, 3 sets of 15 r/p


PM workout: shoulders, triceps, abs
(gym: Fighting Bodies, Dachau, Germany)
Db side laterals 35lb x 30, 53lb x 13, 9+3, 8+4, 6+6, 6+6 r/p strip to 28lb x 15+10 r/p
single cable lateral 44lb x 12, 12, 12 little cheated + partials to failure (in front), arms switched non stop
upright cable row 94lb x 3 sets of 15
EZ cable pushdown 99lb x 16, 14+2, 13+3 r/p strip to 77lb x 8+7 r/p
Lying db extension 40lb x 13, 12, 12
Dips bodyweight x 14, 12, 12
Single arm reverse cable extensions 44lb x 12, 10+2, 10+2 forced reps
+ 1 exercise abs

Music of the day: gym radio


NUTRITION

Meal 1:
100gr buckwheat
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
100gr buckwheat flour
15 eggwhites
100gr ricecakes

Meal 3:
330gr chicken
125gr ricecakes

Meal 4:
330gr ground boar
125gr ricecakes

PM workout

Meal 5:
Same as meal 2

Meal 6:
Same as meal 3

Meal 7:
Same as meal 3

I drink at least 3 gallons of water per day
I add veggies with meals 3, 6 and 7

SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post workouts, 1 20min before meals 3, 4, 6 and 7
Universal Glutamine: 10gr upon waking, 10gr post workouts, 5gr 25min before meal 7
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 7
Universal Chromium: 3 caps with post workout meals (2; 5)
Animal PUMP: 1 before each workout (stim cap removed)
Animal PM: 1 25min. before meal 7

Getbig240
02-22-14, 10:25 pm
That sounds good. I bet it´s pretty painful, right? I already love it :)
Haven´t tried it yet but after reading your post I am really anxious to try!

Thanks man! I am putting on the size little by little, I guess...

Let me know you thoughts when you do

BB-FLEXPRO
02-23-14, 12:21 pm
It's hard for goal-driven people to find the right person for a relationship. People who work weird or long hours to succeed often find that partners are not supportive because it takes away from time together. Staying focused on your goals and being worry free will lead you to the right person.

-Howitzer

Exactly. Most often it happens when you are not even trying. All of the sudden you find someone who is as driven as you, might love and do the same things you do etc... Of course that´s rare than just searching for another drinking and pizza eating person, they are plentyfull out there. Once you become special in your endavours and life in general you need to find a special partner too. Don´t worry bro, she will come. Just focus on your goal ahead for now!

BB-FLEXPRO
02-23-14, 12:27 pm
I always like to say: "I don´t lift weights. I contract muscles."
In Bodybuilding it´s not about how much weight you can lift. It´s about how you lift it...

But just to make a point: I did 2 plates on each side for 31. Go back to the video and watch it again!
Next time, have your facts straight! lol

Very true man. Seing you train has had a big influence on my own training. I always trained very clean but seing all the pro´s the whole time, lifting real heavy weight made me thought sometimes if there is just that one way of super heavy weight (where injury becomes very possible) to build the mass....But watching you training the exact same way as I always did, has made me more confident in my own training style and reinofrced that it´s most important to stay with what works and feels right for you.

hahaha my bad, ok folks IT WAS 2 PLATES!

Rex
02-23-14, 7:49 pm
Let me know you thoughts when you do

You got it, Bro.

Rex
02-23-14, 7:51 pm
It's hard for goal-driven people to find the right person for a relationship. People who work weird or long hours to succeed often find that partners are not supportive because it takes away from time together. Staying focused on your goals and being worry free will lead you to the right person.

-Howitzer

Thank you for the advice. It´s always good to hear other people´s perspective on things...
I´ve got the focus part down. The worrying is something I still need to work on...

Rex
02-23-14, 7:57 pm
Exactly. Most often it happens when you are not even trying. All of the sudden you find someone who is as driven as you, might love and do the same things you do etc... Of course that´s rare than just searching for another drinking and pizza eating person, they are plentyfull out there. Once you become special in your endavours and life in general you need to find a special partner too. Don´t worry bro, she will come. Just focus on your goal ahead for now!


I also agree with his statement.
And you are right, too. If you´re looking for someone, almost trying to force it, it never works out.
She has to be out there somewhere. Maybe I should just let faith lead the way...

Rex
02-23-14, 8:05 pm
Very true man. Seing you train has had a big influence on my own training. I always trained very clean but seing all the pro´s the whole time, lifting real heavy weight made me thought sometimes if there is just that one way of super heavy weight (where injury becomes very possible) to build the mass....But watching you training the exact same way as I always did, has made me more confident in my own training style and reinofrced that it´s most important to stay with what works and feels right for you.

hahaha my bad, ok folks IT WAS 2 PLATES!

My early influences were Dorian Yates´ and Lee Priest´s training videos. Despite of their very different approaches to training, they both lifted heavy but very strict and controlled. The first time I saw a video of Ronnie Coleman doing his bouncy movements I was like "this has to be a joke..."

I tried different styles over the years and now I am simply doing what feels right for me.


Yeah! :) Next stop, 3 plates for 30!

Rex
02-23-14, 8:06 pm
At this point I am 15 weeks out.
I took a look at myself after my evening workout today and as always I am not the least bit satisfied with my appearance. Hamstrings don´t drop low enough, Quads need more sweep, waist could be smaller, I want my lats to be wider and so on… Has there ever been a moment of satisfaction and will there ever be one? No and probably not…
#attackdogmode

TRAINING

30min starved CV on crosstrainer

AM workout: back
(gym: Fighting Bodies, Dachau, Germany)
Wide parallel grip pulldown 150lb x 20, 16+4, 13+7 rest/paused
Pullover machine* 6 x 14, 13, 12 + 20 partials
Parallel grip supp. chin machine -116lb x 12, 8+4, 7+5 r/p
Barbell rows 225lb x 15, 12, 12, 10, 9
T-bar 220lb x 7, 7, 6, 6, 5
dumbbell row 132lb x 9, 7, 6
Icarian rowing machine 80lb x 3 sets of 20
+1 exercise abs

PM workout: back, traps, rear delts, biceps
(gym: Fighting Bodies, Dachau, Germany)
Wide grip pulldown 150lb x 20, 16+4, 14+6 r/p
Dumbbell pullover 100lb x 13, 13, 12
Supp. chin machine -132lb x 12, 9+3, 8+4 r/p
Db shrug 132lb, 3 sets of 12 strip to 86lb x 12
Hex bar shrug 177lb, 3 sets of 15 super stretch and squeeze
rear delt pec deck 140lb x 13, 12, 12 strip to 83lb x 12
lying rear delts 38lb x 3 sets of 12
cable curls 94lb x 12, 12, 9+3 r/p
single arm preacher 28lb x 12, 9+3, 8+4
alternate hammer curl 44lb, 3 sets of 10 with a little cheat
reverse grip cable curls 72lb, 3 sets of 12 with a little cheat
+ 1 exercise forearms

*The machine´s weight stack doesn´t go by actual weight. The plates are numbered from 1 – 8.

Music of the day: Gym radio



NUTRITION

Meal 1:
100gr buckwheat
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
100gr buckwheat flour
15 eggwhites
100gr ricecakes

Meal 3:
330gr chicken
125gr ricecakes

Meal 4:
330gr ground boar
125gr ricecakes

PM workout

Meal 5:
Same as meal 2

Meal 6:
Same as meal 3

Meal 7:
Same as meal 3

I drink at least 3 gallons of water per day
I add veggies with meals 3, 6 and 7

SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post workouts, 1 20min before meals 3, 4, 6 and 7
Universal Glutamine: 10gr upon waking, 10gr post workouts, 5gr 25min before meal 7
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 7
Universal Chromium: 3 caps with post workout meals (2; 5)
Animal PUMP: 1 before each workout (stim cap removed)
Animal PM: 1 25min. before meal 7

Swolepez
02-24-14, 3:51 pm
My early influences were Dorian Yates´ and Lee Priest´s training videos. Despite of their very different approaches to training, they both lifted heavy but very strict and controlled. The first time I saw a video of Ronnie Coleman doing his bouncy movements I was like "this has to be a joke..."

I tried different styles over the years and now I am simply doing what feels right for me.


Yeah! :) Next stop, 3 plates for 30!


I agree, Dorian Yates is a big influence for me as well. Heavy weight but still controlled full reps. Very smart as well.
But yes, you too are very motivating to watch. You training is all bout the muscle working and just weight moving from one point to an other.

Rex
02-24-14, 8:11 pm
I agree, Dorian Yates is a big influence for me as well. Heavy weight but still controlled full reps. Very smart as well.
But yes, you too are very motivating to watch. You training is all bout the muscle working and just weight moving from one point to an other.

Every time I hear someone say "you inspire me...", "you motivate me..." or even "you are the reason I started bodybuilding", I am thinking to myself "what the hell is this guy talking about? He got to have me confused with somebody else..."

I am far from where I want to be in my life. If you ask me, it´s much more inspiring looking at someone who has already accomplished his goals, instead of someone who is still trying to get there.

Or maybe I am looking at this from the wrong perspective...

Rex
02-24-14, 8:19 pm
This morning I found a piece of paper pinned under windshield wiper of my car. First I thought “Why the fuck do I get a ticket?! I´ve been parking in this spot for years!” As I took a closer look at the piece of paper I realized it was a note from the police, informing me that during the night someone had damaged my car. I will be receiving a letter with a detailed report soon…
Luckily it´s only minor damage. So I was able to get to the gym without any further delays.
I´ll have to get an assessment for the repair costs. The guy who caused the crash will have to pay. Case closed.
#attackdogmode

TRAINING

30min starved CV on crosstrainer

AM workout: calves, hams
(gym: Fighting Bodies, Dachau, Germany)
Seated calves 6 1/2 plates x 12, 8+4, 6+6 rest/paused, DC stretch after 3rd set, strip to 5 plates x 8+4 r/p, another DC stretch
Donkey calves 442lb x 12, 9+3 forced, 7+5 r/p, DC stretch after last set
Single leg standing calves 3 sets of 15 with bodyweight, super strict and slow squeeeeze….
Single standing hamstring curls* 10 x 12, 12, 12+ partial to failure (switch legs non stop)
Glute-ham raises on hyper bench 45lb x 12, 8+4, 7+5 dropped the plate, immediately proceed with
Lying leg curls 33lb x 12, 39lb x 12, 12, 10+2, 8+4 cheated (the machine is very heavy that´s why I am only able to use this tiny weight)
Regular Deadlifts 425lb x 10, 10, 10
+thorough stretching

*The plates on the machine´s weight stack don´t say the actual weight, instead they are numbered

PM workout: hams, quads
(gym: Fighting Bodies, Dachau, Germany)
Leg press* 4 plates x 20, 20, 20, 16+4, 14+6 r/p, strip to 2 plates x 10+10 r/p, strip to 0 plates x 20
Squats 315lb x 9, 7, 6, 6, 6 (super strict and slow movement) immediately go to
Icarian seated leg curl 90lb x 5 sets of 12
Lying squat machine 331lb x 5 sets of 12
Adductor machine 143lb x 12, 12, 7+5 forced, DC stretch after last set
Supersetted with
Abductor machine 100lb x 12, 11+1, 10+2 forced
+thorough stretching

*comes down at 55°, its sled itself weighs 220lb, it has 6 plates already installed that cannot be removed

Music of the day: Gym Radio


NUTRITION

Meal 1:
100gr buckwheat
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
100gr buckwheat flour
15 eggwhites
100gr ricecakes

Meal 3:
330gr chicken
125gr ricecakes

Meal 4:
330gr ground boar
125gr ricecakes

PM workout

Meal 5:
Same as meal 2

Meal 6:
Same as meal 3

Meal 7:
Same as meal 3

I drink at least 3 gallons of water per day
I add veggies with meals 3, 6 and 7

SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post workouts, 1 20min before meals 3, 4, 6 and 7
Universal Glutamine: 10gr upon waking, 10gr post workouts, 5gr 25min before meal 7
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 7
Universal Chromium: 3 caps with post workout meals (2; 5)
Animal PUMP: 1 before each workout (stim cap removed)
Animal PM: 1 25min. before meal 7

Swolepez
02-24-14, 10:56 pm
Every time I hear someone say "you inspire me...", "you motivate me..." or even "you are the reason I started bodybuilding", I am thinking to myself "what the hell is this guy talking about? He got to have me confused with somebody else..."

I am far from where I want to be in my life. If you ask me, it´s much more inspiring looking at someone who has already accomplished his goals, instead of someone who is still trying to get there.

Or maybe I am looking at this from the wrong perspective...

For me inspiration and motivation are two different things:
my inspiration comes from my Faith, family, my wife and from deep down in my own heart.

My motivation comes from others like you: you motivate me Bc your give it you all every day . You leave nothing to chance. That's awesome. Your not someone who is just relying on genetics or taking the easy way out. Your always busting your ass and staying consistent and patient.

Remember Rex, it's not about where you started, it's not even about where you end. It's about the "Journey" between your beginning and end. It's about the trials and obstacles that you overcome in life that make you who your are as a person. Life is about the journey. And that's why you motivate me. Bc even though your not at your "goal" your still busting your ass everyday and creating a motivating journey for us to read here on the Forvm. That's why we have a "Your Journey" thread here on the Forvm. Bc it's the journey and everything we overcome that makes us who we are, not the end result.

Rex
02-25-14, 8:59 pm
As I woke up, I felt so tired, I decided to stay in bed and take a day off. After 2 weeks of non stop double spilt training I thought I had earned the rest.
So I slept until 1500h. So long until lying in bed almost felt uncomfortable. As you might know by now, I always get my deep tissue treatment on Tuesdays. So once again I headed to All Stars Performance Centre, Augsburg, Germany to meet with my therapist Marcus.
The atmosphere in this gym is always awesome, so after the session I couldn´t resist and I had to work out. I figured a little extra work for my back can never hurt.
#attackdogmode

Remember the girl I was talking about last week? We haven´t met since then, but been in contact via text message a lot. Today she asked me if I wanted to spend Sunday dinner with her. She won two free all you can eat tickets for a local steakhouse in a lottery. Free steaks and a beautiful lady. Can it get any better?


TRAINING

30min. starved cv on crosstrainer

Back workout
Did not note any exercises, weights or repetitions because I wasn´t training at home. Just had lots of fun!

http://i852.photobucket.com/albums/ab87/Roman_Fritz/Road%20to%20the%20amateur%20Mr%20Olympia/92F06B1E-1935-416A-9A73-1A14A422275C_zpsxy5kbl7q.jpg (http://s852.photobucket.com/user/Roman_Fritz/media/Road%20to%20the%20amateur%20Mr%20Olympia/92F06B1E-1935-416A-9A73-1A14A422275C_zpsxy5kbl7q.jpg.html)

NUTRITION

Meal 1:
125gr oats
700gr eggwhites

Meal 2:
330gr ground boar
100gr ricecakes

WORKOUT

Meal 3:
500gr eggwhites
100gr buckwheat flour
100gr ricecakes

Meal 4:
330gr turkey
125gr ricecakes

Meal 5:
Same as 4

Meal 5:
Same as 4

8 liters of water
Vegetables with meals 2, 4, 5, 6


SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post workout, 1 20min before meals 3, 4, 6
Universal Glutamine: 10gr upon waking, 10gr post workout, 5gr 25min before meal 6
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 6
Universal Chromium: 3 caps with post workout meal 3
Animal PUMP: 1 before workout (stim cap removed)
Animal PM: 1 25min. before meal 6

Rex
02-26-14, 7:40 pm
Morning weight: 121,5kg / 268.2lbs.
Seeing everybody gearing up for the Arnold, it really sucks that I am sitting at home. Sadly I won´t be attending the Cage this year. I absolutely enjoyed working the Universal booths at last year´s Bodypower and Olympia Expo. Being part of legendary The Cage has got to be even more awesome. I hope I´ll get to go there next year…
For anyone attending, make sure to stop by booth #419. We´ll have lots of special treats for you guys…
#attackdogmode



TRAINING
30min. starved cv on crosstrainer

AM workout: chest, calves
(gym: Fighting Bodies, Dachau, Germany)
Incline barbell press 225lb x 13, 315lb x 5+1, 4+1, 3+1, 3+1, 3+1
Incline db press 100lb x 13, 10, 10, 9, 9 immediately proceed with
Dips bodyweight x 14, 12, 12 immediately go to
Cable crossovers 83lb x 7+5, 12, 8+4, r/p, super strict with 2 sec. squeeze contractions
Db pullover 100lb x 3 sets of 13 immediately go to
Pushups bodyweight, 3 sets of 13 r/p


PM workout: shoulders, triceps
(gym: Fighting Bodies, Dachau, Germany)
Db side laterals 35lb x 30, 53lb x 12, 9, 8, 8, 7, 7 strip to 35lb x 13+7, 15+5, 13+7 r/p
single cable lateral 44lb x 12, 12, 12 little cheated + partials to failure (in front), arms switched non stop
upright row 110lb x 3 sets of 12
EZ cable pushdown 110lb x 12+3, 10+5, 9+6 r/p
Lying db extension 40lb x 12, 9+3, 8+4 forced reps
Dips bodyweight x 12, 10+2, 9+3 forced negatives
Single arm reverse cable extensions 50lb x 12, 10+2, 9+3


Music of the day: gym radio


NUTRITION

Meal 1:
125gr oats
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
100gr buckwheat flour
15 eggwhites
100gr ricecakes

Meal 3:
330gr chicken
125gr ricecakes

Meal 4:
330gr chicken
125gr ricecakes

PM workout

Meal 5:
Same as meal 2

Meal 6:
Same as meal 3

Meal 7:
Same as meal 3

I drink at least 3 gallons of water per day
I add veggies with meals 3, 6 and 7

SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post workouts, 1 20min before meals 3, 4, 6 and 7
Universal Glutamine: 10gr upon waking, 10gr post workouts, 5gr 25min before meal 7
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 7
Universal Chromium: 3 caps with post workout meals (2; 5)
Animal PUMP: 1 before each workout (stim cap removed)
Animal PM: 1 25min. before meal 7

Rex
02-27-14, 10:49 pm
Really all I can say today is that everything is going great. I´m dead tired as it is 0245h while I am writing this… I´ve got one more meal to go and then it´s Zzzzzzzzzzzzzzz
See you all tomorrow…
#attackdogmode

TRAINING

30min starved CV on crosstrainer

AM workout: back
(gym: MexxFit, Markt Indersdorf, Germany)
Wide grip pulldown 132lb x 20, 16+4, 13+7 rest/paused
Dumbbell pullover 110 x 13, 11 strip to 88lb x 5, 9 strip 6
Barbell rows 315lb x 7, 6, 5 strip to 225lb x 7, 12, 12
Floor T-bars 176lb x 3 sets of 12
dumbbell row 110lb x 12, 10, 8
seated cable row 121lb x 3 sets of 20
rowing machine 77lb x 5 sets of 12
+1 exercise abs

PM workout: back, traps, rear delts, biceps
(gym: Fighting Bodies, Dachau, Germany)
Wide parallel grip pulldown 150lb x 20, 20, 15+5 rest/paused
Pullover machine* 6 x 15, 13, 12 + 20 partials
Parallel grip supp. chin machine -116lb x 10+2, 9+3, 8+4 r/p
Db shrug 132lb, 3 sets of 12 strip to 86lb x 12
bar shrug 225lb x 15, 13, 12 stretch and squeeze
rear delt pec deck 149lb x 15, 15, 15 strip to 94lb x 10+5 r/p
lying rear delts 40lb x 3 sets of 12
cable curls 94lb x 13, 12, 12 +5 partials
single arm preacher 28lb x 12, 9+3, 8+4
alternate hammer curl 44lb, 3 sets of 10 with a little cheat
reverse grip cable curls 72lb, 3 sets of 12 with a little cheat
+ 1 exercise forearms

*The machine´s weight stack doesn´t go by actual weight. The plates are numbered from 1 – 8.

Music of the day: Gym radio


NUTRITION

Meal 1:
125gr oats
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
100gr buckwheat flour
15 eggwhites
100gr ricecakes

Meal 3:
330gr chicken
125gr ricecakes

Meal 4:
330gr turkey
125gr ricecakes

PM workout

Meal 5:
Same as meal 2

Meal 6:
Same as meal 3

Meal 7:
Same as meal 3

I drink at least 3 gallons of water per day
I add veggies with meals 3, 6 and 7

SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post workouts, 1 20min before meals 3, 4, 6 and 7
Universal Glutamine: 10gr upon waking, 10gr post workouts, 5gr 25min before meal 7
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 7
Universal Chromium: 3 caps with post workout meals (2; 5)
Animal PUMP: 1 before each workout (stim cap removed)
Animal PM: 1 25min. before meal 7

Rex
02-28-14, 8:14 pm
My left knee is bothering me again. I think I´ve figured out the reason. Every offseason when I am putting on muscle I get weird joint pains. It´s a pulling type of pain, for lack of a better description. I think it is caused by the new muscle tissue. The muscle is growing and in the process of expanding it tightens up the tendons that connect it to the joints. I´m sure that´s what causes the pain. Another thing that points to this conclusion is the fact that once I start dieting for a show and muscle mass is only being maintained, all the pain goes away…
I have similar symptoms in my forearms, my elbows and my shoulders. The difference is that I am not being reminded of those areas all day because I am not running around on them. I like to call what I´m dealing with “growing pains”. I endure them with pride…
#attackdogmode

TRAINING

30min starved CV on crosstrainer

AM workout: calves, hams
(gym: Fighting Bodies, Dachau, Germany)
Seated calves 6 1/2 plates x 12, 8+4, 6+6 rest/paused, DC stretch after 3rd set, strip to 5 plates x 9+3 forced, another DC stretch
Donkey calves 442lb x 12, 10+2 forced, 7+5 r/p, DC stretch after last set
Single leg standing calves 3 sets of 15 with bodyweight, super strict and slow squeeeeze….
Single standing hamstring curls* 1 x 12, 12, 12 (switch legs non stop)
Glute-ham raises on hyper bench 45lb x 12, 7+5, 6+6 dropped the plate, immediately proceed with
Lying leg curls 39lb x 12, 13, 12+1, 10+3, 9+4 cheated (the machine is very heavy that´s why I am only able to use this tiny weight)
Dumbbell Deadlifts 132lb x 11, 8, 7, 7, 7
+thorough stretching

*The plates on the machine´s weight stack don´t say the actual weight, instead they are numbered

PM workout: hams, quads
(gym: Fighting Bodies, Dachau, Germany)
Leg press* 4 plates x 20, 20, 20, 20, 20, 20, strip to 2 plates x 15+5 r/p, strip to 0 plates x 20
Squats 315lb x 7, 6, 6, 6, 6, 6, 6, 5, 5, 5 (super strict and slow movement) immediately go to
Icarian seated leg curl 90lb x 5 sets of 20
+thorough stretching

*comes down at 55°, its sled itself weighs 220lb, it has 6 plates already installed that cannot be removed

Music of the day: Gym radio



NUTRITION

Meal 1:
125gr oats
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
100gr buckwheat flour
15 eggwhites
100gr ricecakes

Meal 3:
330gr chicken
125gr ricecakes

Meal 4:
330gr turkey
125gr ricecakes

PM workout

Meal 5:
Same as meal 2

Meal 6:
Same as meal 3

Meal 7:
Same as meal 3

I drink at least 3 gallons of water per day
I add veggies with meals 3, 6 and 7

SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post workouts, 1 20min before meals 3, 4, 6 and 7
Universal Glutamine: 10gr upon waking, 10gr post workouts, 5gr 25min before meal 7
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 7
Universal Chromium: 3 caps with post workout meals (2; 5)
Animal PUMP: 1 before each workout (stim cap removed)
Animal PM: 1 25min. before meal

Rex
03-01-14, 7:33 pm
It´s funny. Before almost every workout I say to myself, “Ok, I´m going a little lighter today and focus more on the squeeze. Can´t lift maximum weights every session, twice a week…” But once the session is running and I am in the zone, I remember Kevin Levrone in his Maryland Muscle Machine video saying “light days, my ass.” With that in mind I slap on another plate and go ahead!
#attackdogmode



TRAINING
30min. starved cv on crosstrainer

AM workout: chest
(gym: Fighting Bodies, Dachau, Germany)
Flat barbell press 225lb x 21, 315lb x 7+1, 5+1, 4+1, 4+1, 4+1
Incline db press 132lb x 8, 7, 6, 6, 6 immediately go to
Dips bodyweight x 13, 15, 12
Cable crossovers 72lb x 3 sets of 13 super strict with 2 sec. squeeze contractions
Db pullover 100lb x 3 sets of 12 immediately go to
Pushups bodyweight, 3 sets of 15 r/p
+ exercises abs


PM workout: traps, shoulders
(gym: Fighting Bodies, Dachau, Germany)
Hex Shrug 265lb x 12, 10+2, 9+3 rest/paused
Db Shrug 100lb x 20, 20, 15+5 r/p
Military press 177lb x 13, 9, 8, 7, 7
Db side laterals 44lb x 15, 12, 12, 9+3, 8+4 r/p
Side cable laterals 39lb x 3 sets of 12 immediately go to
Behind neck machine press 94lb x 17+3, 18+2, 13+7
Rear pec deck 149lb x 3 sets of 16 strip to 105lb x 11+9 r/p
Rear lying laterals 38lb x 3 sets of 12

Music of the day: gym radio


NUTRITION

Meal 1:
125gr oats
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
100gr buckwheat flour
15 eggwhites
100gr ricecakes

Meal 3:
330gr chicken
125gr ricecakes

Meal 4:
330gr ground steak
125gr ricecakes

PM workout

Meal 5:
Same as meal 2

Meal 6:
Same as meal 3

Meal 7:
Same as meal 3

I drink at least 3 gallons of water per day
I add veggies with meals 3, 6 and 7

SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post workouts, 1 20min before meals 3, 4, 6 and 7
Universal Glutamine: 10gr upon waking, 10gr post workouts, 5gr 25min before meal 7
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 7
Universal Chromium: 3 caps with post workout meals (2; 5)
Animal PUMP: 1 before each workout (stim cap removed)
Animal PM: 1 25min. before meal 7

Rex
03-02-14, 9:02 pm
13 weeks and 6 days to go!
Had a great one today. Finally my new headphones arrived. As of right now, I don´t have to listen to those idiots´ conversations in the gym anymore. Thank god! I was about to knock one of them out yesterday. The guy enters the floor wearing a dress shirt and fancy jeans and starts doing arms. A few sets in he approaches me asking what exercises he should do next to be really pumped up for the club he´s heading to after…

Remember that girl I was talking about? Like I said, we went out for dinner again tonight. She is the sweetest thing I´ve ever met. We ate at an all you can eat steak house. They also had a barbecue station where they gave out unlimited burgers. I had 3 pretty thick cheeseburgers with a load of fries and it was damn good!
To be honest, despite of her cute look, that girl can eat. She had everything from a burger, to chicken thighs, spare ribs, a couple thick slices of cooked ham, a bowl of chilli, some fries, 2 slices apple pie with whip cream, vanilla pudding… and a pint of Ben&Jerry´s ice cream that we picked up at a gas station when I drove her home. She must be dieting pretty hard during the week… LOL
She´s 8 weeks out from her next show, at this point. I guess we´re both in #attackdogmode

TRAINING

30min starved CV on crosstrainer

AM workout: back
(gym: Fighting Bodies, Dachau, Germany)
Wide parallel grip pulldown 150lb x 20, 20, 16+14 rest/paused
Pullover machine* 6 x 17, 14, 10+2 r/p + 20 partials
Parallel grip supp. chin machine -116lb x 12+3, 8+4, 7+5 r/p
Barbell rows 243lb x 12, 10, 10, 7, 7
T-bar 176lb x 20, 13+7, 13+7 r/p
dumbbell row 132lb x 10, 8, 7
Icarian rowing machine 120lb x 9 strip to 80lb x 6, 8 strip 6, 6 strip 8


PM workout: back, arms, forearms
(gym: Fighting Bodies, Dachau, Germany)
Wide grip sup. chins -132lb x 12, 9+3, 9+3, 8+4, 8+4
EZ cable pushdown 110lb x 15, 13+3, 11+4 r/p, strip to 66lb x 15
lying single arm db extension 38lb x 16, 12, 11+1 forced (switch arms non stop)
Dips bodyweight x 12, 12, 9+3 forced negatives
Single arm rope pushdowns 28lb x 12, 11+1, 10+2 forced (switch arms non stop)
cable curls 94lb x 13, 12, 9+3 r/p
single arm preacher 28lb x 12, 12, 11+2
alternate hammer curl 44lb, 3 sets of 12 with a little cheat
reverse grip cable curls 72lb x 13, 12, 12+3 cheated
+ 1 exercise forearms

*The machine´s weight stack doesn´t go by actual weight. The plates are numbered from 1 – 8.

Music of the day: Creed – Full Circle

NUTRITION

Meal 1:
125gr oats
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
15 eggwhites
100gr ricecakes

Meal 3:
3 Cheeseburgers
fries
salad
ice cream

PM workout

Meal 4:
Same as meal 1

Meal 5:
330gr turkey
100gr rice cakes


Drank 2+ gallons of water today
Had some greens with meals 3 and 5


SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 4
Animal NITRO: 2 upon waking, 3 post workouts, 1 20min. before meal 5
Universal Glutamine: 10gr upon waking, 10gr post workouts, 5gr 25min before meal 5
Animal OMEGA: 1 with breakfast, 1 with meal 5
Animal FLEX: 1 with meal 2, 1 with meal 5
Universal Chromium: 3 caps with post workout meals (2; 4)
Animal PUMP: 1 before each workout (stim cap removed)
Animal PM: 1 25min. before meal 5

BB-FLEXPRO
03-03-14, 4:32 am
13 weeks and 6 days to go!
Had a great one today. Finally my new headphones arrived. As of right now, I don´t have to listen to those idiots´ conversations in the gym anymore. Thank god! I was about to knock one of them out yesterday. The guy enters the floor wearing a dress shirt and fancy jeans and starts doing arms. A few sets in he approaches me asking what exercises he should do next to be really pumped up for the club he´s heading to after…

Remember that girl I was talking about? Like I said, we went out for dinner again tonight. She is the sweetest thing I´ve ever met. We ate at an all you can eat steak house. They also had a barbecue station where they gave out unlimited burgers. I had 3 pretty thick cheeseburgers with a load of fries and it was damn good!
To be honest, despite of her cute look, that girl can eat. She had everything from a burger, to chicken thighs, spare ribs, a couple thick slices of cooked ham, a bowl of chilli, some fries, 2 slices apple pie with whip cream, vanilla pudding… and a pint of Ben&Jerry´s ice cream that we picked up at a gas station when I drove her home. She must be dieting pretty hard during the week… LOL
She´s 8 weeks out from her next show, at this point. I guess we´re both in #attackdogmode

TRAINING

30min starved CV on crosstrainer

AM workout: back
(gym: Fighting Bodies, Dachau, Germany)
Wide parallel grip pulldown 150lb x 20, 20, 16+14 rest/paused
Pullover machine* 6 x 17, 14, 10+2 r/p + 20 partials
Parallel grip supp. chin machine -116lb x 12+3, 8+4, 7+5 r/p
Barbell rows 243lb x 12, 10, 10, 7, 7
T-bar 176lb x 20, 13+7, 13+7 r/p
dumbbell row 132lb x 10, 8, 7
Icarian rowing machine 120lb x 9 strip to 80lb x 6, 8 strip 6, 6 strip 8


PM workout: back, arms, forearms
(gym: Fighting Bodies, Dachau, Germany)
Wide grip sup. chins -132lb x 12, 9+3, 9+3, 8+4, 8+4
EZ cable pushdown 110lb x 15, 13+3, 11+4 r/p, strip to 66lb x 15
lying single arm db extension 38lb x 16, 12, 11+1 forced (switch arms non stop)
Dips bodyweight x 12, 12, 9+3 forced negatives
Single arm rope pushdowns 28lb x 12, 11+1, 10+2 forced (switch arms non stop)
cable curls 94lb x 13, 12, 9+3 r/p
single arm preacher 28lb x 12, 12, 11+2
alternate hammer curl 44lb, 3 sets of 12 with a little cheat
reverse grip cable curls 72lb x 13, 12, 12+3 cheated
+ 1 exercise forearms

*The machine´s weight stack doesn´t go by actual weight. The plates are numbered from 1 – 8.

Music of the day: Creed – Full Circle

NUTRITION

Meal 1:
125gr oats
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
15 eggwhites
100gr ricecakes

Meal 3:
3 Cheeseburgers
fries
salad
ice cream

PM workout

Meal 4:
Same as meal 1

Meal 5:
330gr turkey
100gr rice cakes


Drank 2+ gallons of water today
Had some greens with meals 3 and 5


SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 4
Animal NITRO: 2 upon waking, 3 post workouts, 1 20min. before meal 5
Universal Glutamine: 10gr upon waking, 10gr post workouts, 5gr 25min before meal 5
Animal OMEGA: 1 with breakfast, 1 with meal 5
Animal FLEX: 1 with meal 2, 1 with meal 5
Universal Chromium: 3 caps with post workout meals (2; 4)
Animal PUMP: 1 before each workout (stim cap removed)
Animal PM: 1 25min. before meal 5

Lol Buddy, when I was watching your videos I always wondered how you could train without headphones?! I mean trust me, I know those idiots too and it´s fucking annoying...You can be a lasterlight focused athlete but if those guys are taking it to far right next to you, you can´t block that out at least I can´t even WITH headphones it´s difficult...Last time I did arms, two guys placed themselfes right in front of me so I couldn´t see my movement in the mirror and I was able to hear their conversation about some women right through my headphones. I swear I almost exploded and would have really loved to attack them with the straight Bar....

What the hell, she ate all that?Perfect indication of a suitable girlfriend bro, Get her, GET HER! hahaha

Rex
03-03-14, 8:33 pm
Lol Buddy, when I was watching your videos I always wondered how you could train without headphones?! I mean trust me, I know those idiots too and it´s fucking annoying...You can be a lasterlight focused athlete but if those guys are taking it to far right next to you, you can´t block that out at least I can´t even WITH headphones it´s difficult...Last time I did arms, two guys placed themselfes right in front of me so I couldn´t see my movement in the mirror and I was able to hear their conversation about some women right through my headphones. I swear I almost exploded and would have really loved to attack them with the straight Bar....

What the hell, she ate all that?Perfect indication of a suitable girlfriend bro, Get her, GET HER! hahaha

I´ve been training without headphones all my career. Just recently I´ve started listening to my own music while training. I´ve got Bluetooth head phones now which is great because I never have to worry about the cable... Still, I rather train without them. Actually I prefer total silence.
For example, I did legs today without head phones and the gym I work out at, only plays some electronix music very quietly in the backround. There was only one guy there that I am friends with, so no distractions...

Yes she did... :) I am on cloud 9, Bro.

Rex
03-03-14, 8:36 pm
Oh yeah! Another high volume leg day in the books. I love it!
While training tonight I had to think about something. Why do some people differentiate between high volume and high intensity Training? I´ve been training doing a lot of sets all my life but I can´t remember ever training with lower intensity because of that… Any thoughts?
#attackdogmode

TRAINING

30min starved CV on crosstrainer

AM workout: calves, hams
(gym: Fighting Bodies, Dachau, Germany)
Donkey calves 442lb x 12, 12, 10+2 forced, 7+5, 7+5 r/p, DC stretch after last set
Seated calves 5 plates x 9+1, 8+2, 8+2, 6+4, 6+4 forced, DC stretch after last set, strip to 4 plates x 9+3 forced, another DC stretch
Lying leg curls 55lb x 13, 12+1, 10+3, 9+4, 8+5 cheated, strip to 39lb x 13 (the machine is very heavy that´s why I am only able to use this tiny weight)
Deadlifts 5 plates x 7, 6 plates x 1, 1, 5plates x3, 3
Seated Icarian ham curls 90lb x 5 sets of 15
+thorough stretching

PM workout: hams, quads
(gym: Fighting Bodies, Dachau, Germany)
Icarian seated ham curls 90lbs x 5 sets of 20
Leg press* 4 1/2 plates x 10 sets of 20, continuous tension!
Squats 225lb x 12, 8, 8, 8, 8 (super strict and slow movement)
Lying squat machine 331lbs x 5 sets of 12-15
+thorough stretching

*comes down at 55°, its sled itself weighs 220lb, it has 6 plates already installed that cannot be removed

Music of the day: Creed – Full Circle


NUTRITION

Meal 1:
125gr oats
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
100gr buckwheat flour
15 eggwhites
100gr ricecakes

Meal 3:
330gr chicken
125gr ricecakes

Meal 4:
330gr ground steak
125gr ricecakes

PM workout

Meal 5:
Same as meal 2

Meal 6:
Same as meal 3

Meal 7:
Same as meal 3

I drink at least 3 gallons of water per day
I add veggies with meals 3, 6 and 7

SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post workouts, 1 20min before meals 3, 4, 6 and 7
Universal Glutamine: 10gr upon waking, 10gr post workouts, 5gr 25min before meal 7
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 7
Universal Chromium: 3 caps with post workout meals (2; 5)
Animal PUMP: 1 before each workout (stim cap removed)
Animal PM: 1 25min. before meal 7

BB-FLEXPRO
03-04-14, 4:27 am
Oh yeah! Another high volume leg day in the books. I love it!
While training tonight I had to think about something. Why do some people differentiate between high volume and high intensity Training? I´ve been training doing a lot of sets all my life but I can´t remember ever training with lower intensity because of that… Any thoughts?
#attackdogmode

TRAINING

30min starved CV on crosstrainer

AM workout: calves, hams
(gym: Fighting Bodies, Dachau, Germany)
Donkey calves 442lb x 12, 12, 10+2 forced, 7+5, 7+5 r/p, DC stretch after last set
Seated calves 5 plates x 9+1, 8+2, 8+2, 6+4, 6+4 forced, DC stretch after last set, strip to 4 plates x 9+3 forced, another DC stretch
Lying leg curls 55lb x 13, 12+1, 10+3, 9+4, 8+5 cheated, strip to 39lb x 13 (the machine is very heavy that´s why I am only able to use this tiny weight)
Deadlifts 5 plates x 7, 6 plates x 1, 1, 5plates x3, 3
Seated Icarian ham curls 90lb x 5 sets of 15
+thorough stretching

PM workout: hams, quads
(gym: Fighting Bodies, Dachau, Germany)
Icarian seated ham curls 90lbs x 5 sets of 20
Leg press* 4 1/2 plates x 10 sets of 20, continuous tension!
Squats 225lb x 12, 8, 8, 8, 8 (super strict and slow movement)
Lying squat machine 331lbs x 5 sets of 12-15
+thorough stretching

*comes down at 55°, its sled itself weighs 220lb, it has 6 plates already installed that cannot be removed

Music of the day: Creed – Full Circle


NUTRITION

Meal 1:
125gr oats
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
100gr buckwheat flour
15 eggwhites
100gr ricecakes

Meal 3:
330gr chicken
125gr ricecakes

Meal 4:
330gr ground steak
125gr ricecakes

PM workout

Meal 5:
Same as meal 2

Meal 6:
Same as meal 3

Meal 7:
Same as meal 3

I drink at least 3 gallons of water per day
I add veggies with meals 3, 6 and 7

SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post workouts, 1 20min before meals 3, 4, 6 and 7
Universal Glutamine: 10gr upon waking, 10gr post workouts, 5gr 25min before meal 7
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 7
Universal Chromium: 3 caps with post workout meals (2; 5)
Animal PUMP: 1 before each workout (stim cap removed)
Animal PM: 1 25min. before meal 7

I asked myself the same thing at times. I always trained with high volume too but also take almost all sets to positive failure. And depending on how I feel most of the sets even to absolute and total positive failure like the high intensity crowd suggests meaning until you can´t even move 1 cm anymore on the positive using half reps, rest pause etc.. Perfect and strict form included every set as we both know! Somehow many people got it in their head that training with high volume must impede the sets have to be "moderate" or not even worked to failure but in my opinion that´s bullshit. Of course if you do 40 sets but take none of them to actual failure you´re missing an important intensity aspect but I can see no better and more efficient way than doing a lot of sets and giving it all you got on every set. <- that again seems to be an oldschool thing. That takes stamina, passion and will power which maybe some people don´t even bring to the table in the first place and assume nobody else can?

A few weeks ago I listened to an interview with Rich Piana where he was asked about all this talk of overtraining and he said: In which sport on this planet you become one of the best with 45 minutes a day of practice...? Just doing 3 Sets of this and 2 sets of that is not gonna cutting it if you want to be the best at something.

Makes a lot of sense to me.

Rex
03-04-14, 7:42 pm
I asked myself the same thing at times. I always trained with high volume too but also take almost all sets to positive failure. And depending on how I feel most of the sets even to absolute and total positive failure like the high intensity crowd suggests meaning until you can´t even move 1 cm anymore on the positive using half reps, rest pause etc.. Perfect and strict form included every set as we both know! Somehow many people got it in their head that training with high volume must impede the sets have to be "moderate" or not even worked to failure but in my opinion that´s bullshit. Of course if you do 40 sets but take none of them to actual failure you´re missing an important intensity aspect but I can see no better and more efficient way than doing a lot of sets and giving it all you got on every set. <- that again seems to be an oldschool thing. That takes stamina, passion and will power which maybe some people don´t even bring to the table in the first place and assume nobody else can?

A few weeks ago I listened to an interview with Rich Piana where he was asked about all this talk of overtraining and he said: In which sport on this planet you become one of the best with 45 minutes a day of practice...? Just doing 3 Sets of this and 2 sets of that is not gonna cutting it if you want to be the best at something.

Makes a lot of sense to me.

My brother,

You´ve taken the words out of my mouth. I couldn´t have said it better.
I totally agree with your your conclusion. Some people simply aren´t mentally strong enough to push to failure on each and every set, every damn day! I´ve done up to over 50 sets for quads in a single workout and I know that all of them were kill shots.

And that whole overtraining thing... don´t even get me started! A lot of lazy bastards out there these days... But I guess this is just a reflection of the mentality of today´s society. Everything has to be instantized, convenient and quick. That may work with food, but those attributes certainly aren´t the way to go when trying to build a championship physique.

Rex
03-04-14, 7:43 pm
Damn it, I can´t wait to start cutting. Looking in the mirror, I see a fat slob. That´s why I haven´t been posting any pictures lately, and I won´t until I feel pleased with the way I look. I am 13 ½ weeks out and I´ll start bringing my bodyweight down at the 12 week out mark…
#attackdogmode



TRAINING
30min. starved cv on crosstrainer

AM workout: chest
(gym: All Stars Performance Centre, Augsburg, Germany)
incline barbell press 225lb x 16, 315lb x 6+1, 5+1, 4+1, 3+1, 3+1
Incline db press 132lb x 5, 5, 5 100lb x 13, 12, 12, 10, 9 immediately go to
Dips bodyweight x 17, 13, 12
Cable crossovers 5 sets of 15, 2 sec. squeeze contractions
Db pullover 100lb x 5 sets of 10


PM workout: traps, shoulders
(gym: Fighting Bodies, Dachau, Germany)
Hex Shrug 265lb x 12, 12, 12 rest/paused strip to 177lb x 12, strip to 88lb x 12
Db Shrug 132lb x 12, 12, 12 little cheated
Military press 177lb x 15, 11, 8, 8, 7
Db side laterals 44lb x 13, 13, 12, 12, 10+2 cheated
Side cable laterals 39lb x 3 sets of 12 immediately go to
Seated dumbbell press (without back support) 71lb x 12, 12, 12
Rear pec deck 160lb x 3 sets of 12 strip to 116lb x 12 r/p + partials to complete failure on each set
Rear lying laterals 40lb x 3 sets of 12

Music of the day: gym radio


NUTRITION

Meal 1:
125gr oats
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
15 eggwhites
100gr ricecakes

Meal 3:
330gr chicken


Meal 4:
330gr ground steak
100gr ricecakes

PM workout

Meal 5:
Same as meal 1

Meal 6:
330gr chicken
125gr ricecakes

Meal 7:
330gr turkey
100gr ricecakes

I drink at least 3 gallons of water per day
I add veggies with meals 3, 6 and 7

SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post workouts, 1 20min before meals 3, 4, 6 and 7
Universal Glutamine: 10gr upon waking, 10gr post workouts, 5gr 25min before meal 7
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 7
Universal Chromium: 3 caps with post workout meals (2; 5)
Animal PUMP: 1 before each workout (stim cap removed)
Animal PM: 1 25min. before meal 7

Swolepez
03-04-14, 11:02 pm
My brother,

You´ve taken the words out of my mouth. I couldn´t have said it better.
I totally agree with your your conclusion. Some people simply aren´t mentally strong enough to push to failure on each and every set, every damn day! I´ve done up to over 50 sets for quads in a single workout and I know that all of them were kill shots.

And that whole overtraining thing... don´t even get me started! A lot of lazy bastards out there these days... But I guess this is just a reflection of the mentality of today´s society. Everything has to be instantized, convenient and quick. That may work with food, but those attributes certainly aren´t the way to go when trying to build a championship physique.

I agree, I think many people forget that bodybuilding is not only about being physically strong but also about being mentally strong and having a lot of will-power.

I've just always had the mindset of treating every set and every rep like its the last one you will ever get. So yes, I too believe you can go to failure on most if not all of your sets while doing high volume. I've done both: high volume training and training with one working set. No matter which program I'm using, I'm going to treat each and every set like it's my last.