Hi guys,

so much happened. I changed my gym because the old one went out of money. So they closed...

The new one is much more fancy and of cause much more expensive too. But they deliver more than the old one too. Much courses and better trainer support there. Ok, steam bath, sauna, swimming pool - all included :)

My split workout was cut back again to a more healthy way of training. I do now Machines on

Mo/Fr: Machines
Tu/Th: Cardio (running)
We: Hot Iron Course (Strength endurance with long bar).

Hope that works out good for me :)

Have a nice eastern guys. Please comment...

Hi guys,

since thursday I have my new workout schedule up and running. Done two days with it now.

So my body is rather sore after the first complete turn. Hope that it will be not too hard to go to gym today :)

The setup is split into two seperate courses around the machines.

On day one I have:

Triceps, Shoulders, Legs, Lower Back.

Second day:

Biceps, chest, back and legs (outer and inner flexors).

So the antagonistic muscle groups are trained on different days. That is the trick.

The plan is to do a complete set of at least 6 reps in 60 seconds. If it is more than 7-8 go for a higher weight.

It is hard for me to grasp that 60 seconds timing so far. But maybe I have to buy some kind of training watch for it :)

One very hard execise are the pullups where you should do every rep in 10 seconds. Man thats hard. Could not manage all 6 so far. So I have to do some negative ones afterwards :)

The cardio plan is that I try to do around 20-30 minutes elyptical every two days after training.

I discovered a recent study about men who drank millk after a workout. There were different test groups with or without groups. They had differnt energy drings for after workout.

The resulting fact was, that the "milk" group hat a significant higher muscle mass increas, than the other testgroups.

If anyone is intereste, I will post the link to the study.

Fazit: drink a glass of milk max. 30min after training.

Hi guys,

long time since I updated the blog.

On next Thursday I will be introduced to a new training schedule consisting of a different training approach.

I am currently training with a 1 set 10 repetitions method. Thats perfect to get your strength up and for beginners its perfect because it is not too much stress for your body.

I like to gain some more muscle mass - fat is going to be allright in some weeks I think. So we try a split training method to get me up in muscle mass a bit more faster. As I am there every day anways I can do that method easily :)

When I can do my cardio workout (what I have done between the weight training days) I don't know yet.

So I am looking forward to get the new excercise routine settled :)

I try to eat as much as before - no more fat stuff. Trying to eat much salad with tuna, chicken, fish, etc. I like to loose some kg of body mass to get my abs perfect :)

Maybe you have some suggestions, annotations for me?