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Max Byron

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  1. sorry for that, i have been on a longer business trip. i don´t have much time at the moment , but at least for training. will post the workouts as soon as possible. things are coming out allright: first i make progress in training and get stronger, second i have been at the doctor who told me the injury is healed and i can start slowly with moderate cardio training and if that works for a while i can also do strength training for my legs again. very happy about that!!
  2. it was the second time that this demo took place. last year it were about 21000 people, this year 23000. the slogan of the demonstration was "we are sick of it". concerning the EU-agrar policy and german agrar policy supporting agrarian industry and factory farming. our claims are laws to support small farms, laws against factory farming and the prohibition of factory farming. the participants were all kind of people: environmentalism associations, organic farming associations, vegan movements, people who are just sick of agrarian industry, greenpeace, attac,...and so on. it was a great experience, and i think we can change something. e.g. the BASF concern announced recently that they will backtrack gm technology in the EU and stop this crap completely in the EU. hope things go on like this enjoy your trip across the US! all the best! max
  3. Thursday 1/19 bench press 55x4 45x10 45x8 dips 55x4 45x10 45x8 lat pulldown with reverse grip 56x6 49x7 42x11 machine row 56x6 49x7 42x11 dumbbell shoulder press 56x6 49x7 42x11 front dumbbell raises 8x10 6x10 6x10 barbell biceps curls 8x10 6x10 6x10 monday 1/23 assisted chin ups 63x3 49x12 49x8 lat pulldown with reverse grip -33x9 -40x10 -47x12 machine incline bench press -33x9 -40x10 -47x12 narrow grip presses 40x6 35x8 30x10 dumbell shrugs 40x6 35x8 30x10 (no good form, have to do them slower and with less weigth) side dumbbell raise 8x7 6x10 6x10
  4. hey robert had a lot of work to do the last two weeks...since i was mostly on the road (munich, berlin,...) i had only time to workout twice a week. nutrition could work better but is quite fine. it is just difficult when you are on the move. great to tell you that a have been to a demonstration in berlin with 23 000 people against the agrar industry, gm industry and factory farming! i post the last workouts as soon as possible...got to jet again! best wishes
  5. monday 1/16 lat pulldown with reverse grip 56kgx8 49x8 42x12 assisted chin ups -33x6 -40x7 -47x8 smith incline bench press 55x7 50x8 45x8 narrow grip presses 40x4 35x8 30x9 dumbell shrugs 20kgx12 20x12 18x20 side dumbbell raise 8x8 6x11 6x9
  6. pre workout meal: banana bench press 50kgx7 40x12 40x8 assisted dips -26x8 -33x8 -40x10 machine row 40x8 35x11 30x11 lat pulldown with reverse grip 49x4 42x8 35x12 dumbbell shoulder press 14x13 14x7 12x7 front dumbbell raises 8x7 6x12 6x10 barbell biceps curls 20x12 20x10 20x7 post workout meal: bananas soy steaks quinoa with kidney beans, corn, onion, garlic, pepper, salt, fresh salad with hemp- and pumpkin seeds not exactly the planned reps today but i was quite exhausted. so what? 50kg bench press with 7 reps outlines a good process for me. i am quite satisfied with that. shortly after starting strength training i was able to do 80kg squat, 100kg deadlift but only about 35kg bench press. i am moving forward
  7. first of all thanks for your request! the recovery process should be finished in 4-8 weeks. alright i will follow your suggestions. shrugs or upright rows could both work, i will just try which one works better. i will ad barbell biceps curls to workout A and narrow grip presses to workout B. maybe i also ad dumbbell french presses to workout B but first i will do it like this: workout A bench press dips lat pulldown with reverse grip machine row dumbbell shoulder press front dumbbell raises barbell biceps curls workout B assisted chin ups lat pulldown with reverse grip smith incline bench press narrow grip presses dumbell shrugs/upright rows side dumbbell raise with the afterburn i am referring to cause calorie burning also hours after the workout. has to do with Excess Post-Exercise Oxygen Comsumption. i read about that here: http://afterburneffect.net/ what is your opinion to that? concerning cardio after weights i will do 20-40min medium intensity runs after my workouts when my injury has healed. best wishes from germany max
  8. for the next 4-6 weeks i am going to do these two workouts alternating with one or two days rest in between. three sets per exercise with the first set doing 5-8 reps and the second and third 8-12 reps each. i felt quite satisfied and exhausted after these two workouts so i think they are not that bad since i am currently not able to do barbell rows, squats and deadlifts due to my injury. workout A bench press dips lat pulldown with reverse grip machine row dumbbell shoulder press front dumbbell raises workout B assisted chin ups lat pulldown with reverse grip smith-/dumbbell incline bench press dumbbell shoulder press side dumbbell raises what dou you think of that robert? any exercises you would ad or replace? how does the so called afterburn effect work and how to generate it?
  9. i do get a lot of vegetables but in winter i have only little desire for fruits that´s why i do not eat that much (mostly oranges and bananas). in contrast to that i use to eat a lot of fruits in spring and summer. free weigths are also my personal preference. sadly i am actually not able to do my favorite exercises: heavy barbell rows and squats. but i like lat pulldowns as well. best wishes! max
  10. drum session was great. the workout today too! assisted chin ups: -40kgx14 -33x7 -33x5 lat pulldown with reverse grip 49kgx6 42x11 42x9 smith incline bench press 50kgx10 50x8 40x9 dumbbell shoulder press 14x9 12x9 10x10 side dumbbell raises 6x9 5x10 5x10 post workout meal: whole-grain bread with margarine and sugar beet syrup yellow lentil soup mache apple puree with cinnamon and a little bit almond puree
  11. hey vegans! here is max from bavaria, germany. i am 20 years old, was vegetarian for 4 years and am vegan since 3 months. it is my confidence that there is no better way than going vegan. most times i eat whole organic foods like buckwheat, beans, quinoa and all kind of vegetables. my sport is triathlon in the first place and i also love strength training. i started doing sports to lose all of my overweight. altough i was not able to reach this goal in the last two years i became fit in swimming, cycling and running. while i wasnt able to run more than 1mile first and couldnt swim more than 400m i pushed my body to be able to run 20-25k, bike 100k and swim 2k. i did five triathlons in six weeks in 2010 and placed three times 1st in my age group. this year i ran an half marathon and started doing weight training in the gym two months ago. one my weight was 95kg, now it is about 88-89kg (a friend of mine once called me the fat triathlet xD ). i am 182cm tall and i want to weight 75kg. i participated in triathlons with 84kg and ran 10k in 40 min so i am sure with 75kg i will be able to run 10k in between 36-38minutes. sadly i injured my right femoral (biceps femoris) this autumn while i trained too hard to lose weigth and did not listen to my body(i hope i learned from that). according to my doctor i will be able to run and cycle in march again. so i am actually only able to train in the gym with no burden for my legs. thats why i train only sitting, 2-3 times a week. in january i want to focus on nutrition to lose weigth while doing strength training to avoid muscle loss. greetings from germany! max
  12. January 5. because of terrible muscle ache i will train tomorrow again. workout for today is a two hour drum session
  13. January 3.2012 Bench Press 40kgx14 50x2 60x2 Dips -33kgx9 -33x6 -26x3 Lat Pulldown with reverse grip 49kgx12 56x3 49x6 Machine Row 35kgx11 30x11 25x11 Dumbbell Shoulder Press 14kgx11 16kgx5 14kgx7 Frontheben 6kgx12 7x10 8x7 (i do not know the english word for the last exercise :http://www.youtube.com/watch?v=s7X5O39nAQE) this was my first workout in 2012. i tried do find out with how much weigth to train in the next future. i am actually unsecure doing low or high rep sets.
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