Arms n chest day 27th June early 15:36

NEED MORE SLEEP and my STEAKS BACK!!!

Sleep: 1-8.00 a.m. ON meltonin

Little energy. Coffee pumped.

Fasted from 21.00 yesterday.

Gainz report:

Standing up biceps dumbbells, GOAL 18.6.:  45kg

Warmup       7.5×40      7.5×35     7×30  ltrest 12×25  

Flat bench bar chest GOAL 13.6.:  70kg
6×40    7x Schmerz bissl rechts x 60 9xdeepromx50    6deepromx50+5×40  5×40

Standing straight bar biceps
11×25      8×22.5     8×20   8×20

Incline bench bar
8.5hromx60    6okromx55         6×50  

Chinups  biceps  straight steal bar  
10      6  

Decline bar chest
10×40        8.5×35        7×30

Wide grip upright row
12×25—>  down pyramid  

Face pulls
  12.5kg down the good pyramid

Shoulder Lateral raises
7+6 kg pyramid

Seriously need to fix my sleep.
And eat more steaks 🤗

Arms n chest day 20th June early 14:16

 

NEED MORE SLEEP

Nevertheless I made some gainz on first sets in reps.

Sixpack shining through more

Sleep: 1-7.20 a.m. no sleep aid.

Little energy.

Fasted from 21.00 yesterday.

Yesterday the scales showed 66.8 kg.

Gainz report:

Standing up biceps dumbbells, GOAL 18.6.:  45kg

Warmup       6.5×40      7×35     10×30  ltrest 8×25   +4×20  

Flat bench bar chest GOAL 13.6.:  70kg
2×50    5x Schmerz rechts  6xdeepromx50    8deepromx50   5xdeep50     8+4×40

Standing straight bar biceps
15×22.5      7×22.5     13×20   20×15    

Incline bench bar
8hromx60    6okromx55         5×50  

Decline DUMBBELL  chest
8×40        6×35        4fromx30

Chinups  biceps  straight rubber bar  
11      7  

Wide grip upright row
12×25—>  down pyramid  

Face pulls
  20kg down the good pyramid

Shoulder Lateral raises
7+5 kg pyramid

Lost some mass again! Arms n chest day 13. June 14:16

NEED MORE SLEEP

As you can see I’ve lost some mass… coz I didn’t eat so much and had stress.

Nevertheless I made some gainz on most sets in reps.

Looks like I mostly lost water and fat!

Sixpack shining through

Sleep: 1-7.20 a.m. no sleep aid.

Ok energy.

Fasted from 20.00 yesterday.

Yesterday the scales showed 65.8 kg.

Feel energy but slightly weak..

Gainz report:

Standing up biceps dumbbells, GOAL 18.6.:  45kg

Warmup   5.5×40      6×35     9×30   14×25  11×20   

Flat bench bar chest GOAL 13.6.:  70kg
6×40    11+  6xhromx60    5.5hgromx60   7×55    littlerest5x50    7×45

Standing straight bar biceps
12×22.5      5×22.5     12×20   12×15    

Incline bench bar
13okromx50     4×60      4×55  

Decline bench bar  chest
8.5×45         4×45        4fromx40   6from×30

Chinups  biceps  straight bar +  regular
10      7      6

Dips
7

Wide grip upright row
12×30      10×25     12×25  

Shoulder Lateral raises
15×6   17×6    15×6

Face pulls
  20kg down the pyramid

Leg day June 1st

Sleep  ok + sleepaid

Fasted since 20.30 yesterday

Squats
15x40kg     10x50kg      12×50   

Calf raises sit
10×30     10×30    10×30

Leg raises
20    15   12
a
Back raises
10×10    12×10   12×10

Gesässpeesse
8x35rl  7×30

Arms n chest day Mai 30 early morning!!

image

Sleep: 1-6 a.m. took 3 gr melatonin time release.. Sleep was very deep and I feel very energized. Yesterday had a day with a sexy girl, maybe she is giving me energy 🙂

Fasted from 17.00 yesterday. But had 3 tablespoons of MCT oil.

Yesterday the scales showed 77.8 kg.

Feel energy.

Gainz report:

Standing up biceps dumbbells, GOAL 18.6.:  45kg

16×10    9×35      11×30     17×25   norest 6×20

Flat bench bar chest GOAL 13.6.:  70kg
6×40    9+4+2 hromx60    5hgromx60   7.5×55    littlerest6+3.5×45

Standing straight dumbbell bar biceps
14×20    17×15     18×12.5

Incline bench bar
9okromx60     5×57.5    6×50  

Rope rope biceps
10×20

Decline bench bar
10×45         8×40        7fromx35

Chinups  biceps
7    headache    6       6

Wide grip upright row
11×30       10×30     13×25    12x20wwgrip

Shoulder Lateral raises
10×4      10×5     16×5    12×5

Face pulls
  15kg down the pyramid

Got some volume gains
Feeling not too big yet at 67.5 kg
Now heading for 70kg
Meaning eating 2x a day big.

Arms n chest day Mai 23

Sleep: 2.30-8 a.m. with interruptions, open window noise
Fasted from 21.00 yesterday.12.00 had my bulletproof coffee

Couldn’t focus on work at the beginning but after I did my Brain Workshop Game I increased my fos ability big time. It has a kind of meditative effect while parallelly improving short term memory. Yahheyy..!

Feeling weak and little energized, absolutely not rested, short term memory basal level low. Feel weak and a bit small. Headaches. Fuck reishi mushrooms.

Today the scales showed 77.5 kg.

Feel COLD in hands etc.

Gainz report:

Standing up biceps STRAIGHT, GOAL 18.6.:  45kg
Keine Z-Zange ab jetzt. Warm up wrists first.
15×10    8.5×35      11×30    feeling warm but cold hands  15×25

Flat bench bar chest GOAL 13.6.:  70kg
6×40    8.5+3.5 hromx60    6hgromx60   7×55    littlerest6+3×45

Decline biceps curls
6xlr17.5 ganz good form    9+1×12.5      6+1×12.5  +8×20 bar

Incline bench bar
8okromx60     7×55    6.5×45    litrest 5×40

Decline bench bar
9×45         8×40        6fromx35

Chinups
11  (exhausted already+biceps )    headache as fuck
Biceps chinups
5.5    5

Wide grip upright row
8×35    9×30  12×25    12x20wwgrip

Face pulls
  15kg down the pyramid

Shoulder Lateral raises
10×4+12lrx4   10×4+12lrx4  

Killing biceps with rope

Got some strength gains especially in the beginning but lack of sleep fucks me up big time

Shoulders and back 20. Mai

image

Started the Lateral dumbbell raises for shoulders. Very nice! Didn’t do them before coz I never could feel them or even get sore. After doing lots of other exercises now my outer shoulders seem to be strong enough for me to get to feel them via raises. And I did very nicely and they seem to pop out more after sacking up some blood. Check the pic above.

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image

Sleep  2.20-9-20 with some interruptions…

Fasted since 21.00 yesterday
Had just bulletproof coffee today and 20gramms of bcaas

Feeling dizzy as fuck.

Standing barbell press RPT
10×20    7×37.5   7×35     9×30   2×35

Squats
8×35  10×45

Pull ups   Goal: 20x  til end of June
14          4         4

Dips   20x til end of June, then weighted
16        10         7

Cable rows back   60 til end of June
15×20           12×40          10×35         7rpx35

Shoulders dumbbell raises
10×3   10×4+10×4    10×4\m/+10lr×4

——-

BTW I started creatine 3-6 gramm per day.. maybe it gave me some more strength on the first sets which I did well, but the endurance Fucked up today due to little sleep I guess – go to bed early u fucking asshole

Arms n chest day Mai 16

image

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image

A little bit slow and low today..

Sleep: 2.30-10 a.m. with some interruptions, full stomach and open window

Fasted from 21.00 yesterday -> way too much chicken breast …12.39 had my bulletproof coffee

Feeling light headed, absolutely not rested, short term memory sucks (also double n game esults bad). Feel weak and small.

Yesterday the scales showed 77.7 kg.

Feel COLD in hands etc.

Gainz report:

Standing up biceps STRAIGHT, GOAL 18.6.:  45kg
Keine Z-Zange ab jetzt.
15×10    7×35      10×30    feeling cold hands  14×25

Flat bench bar chest GOAL 13.6.:  70kg
6×40    8+1 hromx60    9hgromx55   8×50    littlerest6.5+3.5gfx40

Decline biceps curls
5xlr17.5 ganz good form    8×12.5      9×12.5  +8×20 bar

Incline bench bar
10okromx55     6×50    5+2.5×45   

Decline bench bar
7×45         6.5×40        5.5×40    

Chinups
11.5  (exhausted already+biceps )   
Biceps chinups
4.5    3.5

Wide grip upright row
7.5×35    7×30    8rpx27.5+4×25+3×20

Face pulls
  19×12.5   13×20  15y15

Killing biceps with rope

Last week of pickup, little sleep and not enough food slowed down the progress regress on some. Got gains on the main exercises though!

Body Update after 4.5 Months going from 62kg to 67.5kg + More Biceps through Strait Bar Curls

I began lifting on December 18th 2015.

Starting weight: about 62kg.

Today after about 4.5 months (May 2016 ) I am about 67.5 kg .

beforeafter

I made some strength gains, e.g. bench press 60kg x 6 reps and biceps EZ bar 45kg x 9 reps.

In the first 4 months I focused on my chest and it turned out quite well, I can see the difference. But now I am focusing on my biceps aka. Bicycles instead ;D

biceps

Last time in the gym I realized that I did NOT work my biceps to the full potential – coz I did the EZ-Bar (image) which worked my brachialis muscle (outer little muscle next to biceps itself image) but less so the Biceps muscle itself. As you can see on the anatomic image at wikipedia here the biceps itself is composed of 2 muscles: the shorter and the longer head. “The biceps is a muscle in the upper arm with two heads, called the short head and the long head, which converge into a single mass”. So doing the EZ-Bar worked the long head and not so much the short head.

So to train the biceps to the full potential I need to do the straight bar bicep curls.

Last time in the gym I tried it and oh shit my shorter biceps head is weak – I was only able to do them curls with about 30-35 kg and not 45 kg as with the EZ bar (which is easier).

So from now on I’m gonna be doing the straight-bar curls mainly.

And BTW this is what I ate yesterday 😀 But the steak meat wasn’t ripe so it was a 30 minutes torture to chew it all down. I gave up eventually though..

foods

Leg Day 11 Mai

Sleep  little + sleepaid

Fasted since 21.00 yesterday, but had some bulletproof coffee at 11am

Lack of sleep

Fak

Squats
13x40kg     12x40kg      15×45  (knick im r Knie)   12hromx45

Calf raises sit
12×30     8×40    6×40+4×30

Leg raises
20    15   12
a
Back raises
3x 14,12,12×15

Gesässpeesse
9x35rl  7×35+3×30