My Journey To Reclaim What Was Lost

[Swolepez]

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]

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]

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]

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]

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]

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]

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]

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]

Personally, I love hammer strength machines.... Unfortunately my gym doesn't have any.

[Rex]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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