chrs

Mo: 18.12.2006 Barbell Bent Knee Good Morning: 50KG 15/15/15 Barbell Full Squat: 50KG 15/15/15 Barbell Single Leg Squat: 2x20KG 8/6/5 Barbell Close Grip Curls: 32,5KG 12/11/10 Barbell Close Grip Preacher Curls: 22,5KG 10/8/8 Dumbbell Concentration Curls: 13,5KG 10/8/7 Tue: 19.12.2006 Barbell Bench Press: 55KG 10/8/6 Incline Fly: 2 x 20KG 12/10/9 Incline Dumbbell Bench Press: 2x20KG 10/8/8 Jack Knife Cross Barbell Wrist Curls: 35KG 11/8/9 Barbell Reverse Wrist Curls: 15KG 10/7/7 Thu: 21.12.2006 Barbell Bent Over Row: 50KG 12/12/11 Barbell Bent Arm Pull-Over: 30KG 12/12/10 Deadlift: 70KG 10/8/7 Weighted Neck Flexion: 20KG 14/12/12 Weighted Neck Extension: 20KG 11/11/8 Fri: 22.12.2006 Barbell Behind Neck Press: 35KG 12/9/8 Barbell Upright Row: 45KG 8/6/6 Dumbbell Rear Lateral Raise (Seated): 2 x 20KG 10/10/10 Barbell Shrug: 70 KG 20/20/20 Barbell Triceps Extension: 22,5KG 15/13/10 Barbell Close Grip Bench Press: 45KG 10/8/7 Dumbbell One Arm Triceps Extensions: 10KG 15/15/12

Mo: 11.12.2006 Barbell Bent Knee Good Morning: 50KG 15/15/15 Barbell Full Squat: 50KG 12/12/12 Barbell Single Leg Squat: 2x20KG 8/8/4 Barbell Close Grip Curls: 30KG 12/12/12 Barbell Close Grip Preacher Curls: 20KG 12/12/12 Dumbbell Concentration Curls: 12KG 10/10/12 Tue: 12.12.2006 Barbell Bench Press: 55KG 10/8/6 Incline Fly: 2 x 20KG 12/11/9 Incline Dumbbell Bench Press: 2x20KG 10/10/10 Jack Knife Cross Barbell Wrist Curls: 35KG 11/8/10 Barbell Reverse Wrist Curls: 15KG 11/7/6 Thu: 14.12.2006 Barbell Bent Over Row: 50KG 12/12/9 Barbell Bent Arm Pull-Over: 30KG 10/9/9 Deadlift: 70KG 10/8/6 Weighted Neck Flexion: 20KG 12/12/12 Weighted Neck Extension: 20KG 10/8/5 Fri: 15.12.2006 Barbell Behind Neck Press: 35KG 10/8/6 Barbell Upright Row: 40KG 12/10/8 Dumbbell Rear Lateral Raise (Seated): 2 x 15KG 15/12/11 Barbell Shrug: 70 KG 20/20/20 Barbell Triceps Extension: 22,5KG 12/11/10 Barbell Close Grip Bench Press: 45KG 8/6/6 Dumbbell One Arm Triceps Extensions: 10KG 12/11/9

Tue: 05.12.2006 Barbell Bench Press: 55KG 10/8/6 Incline Fly: 2 x 20KG 12/12/9 Incline Dumbbell Bench Press: 2x20KG 10/9/8 Jack Knife 40/30/30 Cross 12/12/10 Barbell Wrist Curls: 30KG 12/12/12 Barbell Reverse Wrist Curls: 15KG 10/8/7 Thu: 07.12.2006 Barbell Bent Over Row: 50KG 12/12/11 Barbell Bent Arm Pull-Over: 30KG 9/9/7 Deadlift: 60KG 12/12/12 Weighted Neck Flexion: 20KG 12/12/10 Weighted Neck Extension: 20KG 10/8/6 Fri: 08.12.2006 Barbell Behind Neck Press: 35KG 11/8/7 Dumbbell Lateral Raise: 2x10KG 8/8/6 Dumbbell Rear Lateral Raise (Seated): 2 x 15KG 15/12/10 Barbell Shrug: 70 KG 20/20/20 Barbell Close Grip Bench Press: 40KG 12/10/8 Barbell Triceps Extension: 22,5KG 12/10/10 Dumbbell One Arm Triceps Extensions: 10KG 9/8/6

Fri: 01.12.2006 Dumbbell Shoulder Press: 2x20KG 10/8/6 Barbell Upright Row: 40KG 12/10/8 Dumbbell Rear Lateral Raise (Seated): 2 x 15KG 15/10/10 Barbell Shrug: 54 KG 20/20/20/20 Barbell Triceps Extension: 22,5KG 12/10/10 Kickbacks: 21KG 10/8/7 Bench Dips: 20/20/20 Mo: 04.12.2006 Barbell Bent Knee Good Morning: 50KG 15/15/15 Barbell Full Squat: 50KG 12/12/12 Barbell Single Leg Squat: 2x20KG 8/8 Barbell Close Grip Curls: 30KG 12/11/9 Barbell Close Grip Preacher Curls: 20KG 11/9/9 Dumbbell Concentration Curls: 12KG 10/10/8

Tue: 28.11.2006 Barbell Bench Press: 55KG 9/8/6 Incline Fly: 2 x 20KG 10/8/6 Incline Dumbbell Bench Press: 2x20KG 11/8/8 Jack Knife Cross Barbell Wrist Curls: 25KG 12/12/12 Barbell Reverse Wrist Curls: 10KG 12/12/12 Thu: 29.11.2006 Barbell Bent Over Row: 50KG 12/12/10 Deadlift: 54KG 15/13/12 (different training locations --> out of weights) Pull-Ups: 11/7/5 Lat Pull Dows: 15/15/15 (at home-trainer)

Mo: 27.11.2006 Barbell Bent Knee Good Morning: 50KG 15/15/15 Barbell Full Squat: 50KG 12/12/10 Barbell Single Leg Squat: 2x20KG 8/6 Barbell Close Grip Curls: 30KG 10/8/6 Barbell Close Grip Preacher Curls: 20KG 12/11/8 Dumbbell Concentration Curls: 12KG 10/8/6

Fri: 24.11.2006 Barbell Behind Neck Press Press: 35KG 10/8/6 Barbell Military Press: 30KG 12/9/8 Barbell Upright Row: 40KG 12/9/8 Dumbbell Rear Lateral Raise (Seated): 2 x 15KG 12/12/12 Barbell Shrug: 70 KG 20/20/20 Weighted Neck Flexion: 20KG 12/12/9 Weighted Neck Extension: 20KG 8/7/6

Tue: 21.11.2006 Barbell Bench Press: 50KG 12/10/9 Incline Fly: 2 x 20KG 12/12/9 Incline Dumbbell Bench Press: 2x20KG 11/7/6 Barbell Close Grip Bench Press: 40KG 5/5/4 Barbell Triceps Extensions: 22,5KG 8/6/6 Kickbacks: 10KG 12/10/8 Thu: 23.11.2006 Barbell Bent Knee Good Morning: 50KG 15/15/15 Barbell Full Squat: 50KG 12/10/8 Deadlift: 60KG 12/10/8 Jack Knife: 40/30/25 Cross: 12/12/12 hey raVen... I'll answer soon, lack of time

I saw them with their hedgehogs tour. I dunno remember the exact date maybe it was late 2005?!? I haven't seen any band in the last few months

Mo: 20/11/2006 10:30 2 Bananas, wholemeal bar 12:00 Apple, Banana, 2x wholemeal bars 14:00 2 Bananas, 2x wholemeal bars 17:00 dried date's 19:00 workout Barbell Bent Over Row: 50KG 12/11/10 Barbell Bent Arm Pullover: 20KG 12/12/12 Dumbbell Lying Row: 2x25KG 12/12/12 Dumbbell Curls: 2x15KG 15/12/9 Dumbbell Preacher Curls: 12,5KG 10/7/5 Dumbbell Concentration Curls: 12KG 7/6/6 Barbell Wrist Curls: 25KG 12/12/8 Barbell Reverse Wrist Curls: 10KG 12/10/8 Duration: 70min --> 2L of tap water during workout Music: converge-no heros-2006 bleeding kansas-dead under decor-2006 20:30 300g soy-sausage's + 5 Potatoes 150g of peanutss to come I'm working at library, hence my nutrition will be difficult the next few weeks.

Karl didn't sing on it (shwan sang). I confound it with "path of resistance" (a side project). I bought both cd's at the same time I only saw melt banana last year

Fri: 17.11.2006 Barbell Behind Neck Press Press: 35KG 9/8/5 Barbell Military Press: 30KG 11/8/7 Barbell Upright Row: 40KG 11/8/7 Dumbbell Rear Lateral Raise (Seated): 2 x 12,5KG 12/12/12 Dumbbell Front Lateral Raise: 10KG 10/8 Barbell Shrug: 70 KG 20/20/20 Weighted Neck Flexion: 20KG 12/10/8 Weighted Neck Extension: 20KG 7/6/5 Duration: 70 Min Music-Madlib Mind Fusion Vol. I Not yet I dunno have a digicam. In two weeks I'll have a possibility to take some pictures. I have absolutely no idea how to pose and to be honset I'm feeling a bit strange about it.

Thu: 16.11.2006 Barbell Bent Knee Good Morning: 45KG 15/15/15 Barbell Full Squat: 45KG 15/15/15 Deadlift: 60KG 12/10/8 Jack Knife: 40/30/25 Cross: 12/12/12 Duration: 55Min Music: Woodie Allen & his New Orleans Jazz Band - Wild man Blues - 1998 --> 2L of tap water during Workout _raVen_ I saw this funny Shirt in a video someone posted in this forum: Shut up and Squat --> ....you r so right I've talked to firends etc...anyway, it's out of date --> Do you think I'm progressing? I think i stuck with my Biceps Exercises I'll try to eat more fruits and greens. I'm afraid of increasing my "Bean-Intake" --> maybe I'll explode someday Therefore if I won't write down my training log in here anymore you know what happend ...gone with the wind Peggy is really great! Aretha Franklin and Anita Baker Gap in Education i guess Maybe I just should check em out. Any albums/songs you would recommend?

Happy B-Day @)--->--->-- (a little something )

Congratulations! I think besides your BB-Titles your work as physician invalidates almost every counter-argument and stereotype concerning health and being vegan. It is really great that the mass media pays attention to you and that you spread the idea of Veganism. Thank you and everyone else who lives vegan

Tue: 14.11.2006 18:00 Workout Incline Dumbbell Bench Press: 2 x 25KG 12/7/6 Incline Fly: 2 x 20KG 8/8/7 Dumbbell Pullover: 25KG 15x; 27KG 10/8 Barbell Close Grip Bench Press: 40KG 8/5/4 Barbell Triceps Extensions: 22,5KG 9/6/5 Bench Dip 15/15/15 Duration: approx 60Min Music: medeski martin and wood - last chance to dance trance (perhaps)-1999

Hi, i think that you dunno look for material in german language but maybe you'll find some inspiration or artwork you can work with. Greetz http://www.soylent-network.com/material/index.htm#flyer

very impressive

lastofthesane ahh, you're right... its grind and there is a great difference between grind and crust! In my opinion DEP made a very bad development. Since they made the album with mike Patton (who is a really great musician) I couldn’t really listen to DEP anymore. Their new singer sounds like a bad copy of MP and dunno have an own style. I really love MP but he is involved in almost every band & project, so I’m really a bit sick of the MP-Euphoria. He and his influence seem to be everywhere, lol. If you listen to the new Deftones album you’ll know what I mean. You know the NIN-Wish Cover from DEP?! This is really great! willpeavy Firestorm is a real milestone isn't it? Do you know "Framework", it's Karl Buechners former band.

_raVen_ I don’t know if my calorie intake is to low. I think I have a BMI 22 to 23. I don’t feel skinny but I want to ad up some muscles. I eat to less greens I guess. Nuts are really great and I try to eat at least 150g a day. I changed my eating habits until I joined the forum but I think still have to work on that. How much cals do you think I need to make a good progress?! My first intention to start BB again was catharsis. In January this year something really awful happened to me which filled me up with a lot of aggression. I’m not that kind of guy who likes being aggressive and it’s hard for me to handle with it. Until this time I turned my aggression toward myself which really sucks and isn’t the way it should be. Instead of stop eating I found another coping strategy for my self which is BB. This isn’t also really the best way to cope with my aggressions but it isn’t harmful to me. Things changed now. I need weight lifting to compensate my desk work. What is the meaning of the word vanity My English isn’t that good Billie & Ella are really great! I like the sweet melancholy of Billie Holiday. I think she was a vulnerable and broken but pretty nice person. I especially like the atmosphere of old jazz records but I also like some new jazz stuff too (e.g. John Zorn). What records or artists are in your top 5? This would be an unanswerable question for me because I like a wide variety music. VeganDude --> I never heard of Rachel Ferrell before. Thx for the hint. This is a really nice song! Thx for the replies

18:00 Workout Mo: 13.11.2006 Barbell Bent Over Row: 50KG 12/10/9 Dumbbell Lying Row: 2 x 26,5KG 8x, 2x24KG 14/14 Pull-Ups: 8/6/5 Barbell Curls: 30KG 9/5/5 Dumbbell Curls: 2 x 14KG 10/7/6 Concentration Curls: 13 KG 9/5/5 Barbell Wrist Curls: 25KG 12/8/8 Barbell Reverse Wrist Curls: 10KG 12/7/7 Music: Shora - Malval Shora - Shaping the random Shora Merzbow Split --> What funny development 2L of Tap Water During workout Duration: approx 60Min I'll reply soon... I still have probs with my pc which is driving me crazy. My Graphic-Card is the problem now after my hardrive broke.

Yeah, crust is really great What bands are you listening to and which of them are vegan? I like "anal cunt" also they are everything als then pc Arsedestroyer and Hellnation are also great. I dunno know if you would call "jap-core" bands like exclaim crust but in my opinion these bands push music to a new limit, lol. I really love the noisy sound of japan bands (jellyroll rockheads, the sprouts).

Fri: 10.11.2006 Dumbbell Shoulder Press: 2 x 17,5KG 12/12/8 Barbell Military Press: 30KG 10/7/8 Barbell Upright Row: 40KG 10/8/6 Dumbbell Rear Lateral Raise (Seated): 2 x 10,5KG 10/10/10 Dumbbell Front Lateral Raise: 10KG 10/8 Barbell Shrug: 58 KG 20/20/20/20 Weighted Neck Flexion: 20KG 12/10/7 Weighted Neck Extension: 20KG 6/5/5 Pull-Ups: 12/7/5

Thu: 08.11.2006 11:00 Rice + peas 13:00 Banana 15:00 Salad 17:00 Wholemeal Bread 18:30 Workout Dumbbell Squat: 2 x 26,5KG 15/15/15 Dumbbell Split Squat: 2 x 20KG 12/12/10 Dumbbell Rear Lunge: 2x20KG 8/7 Deadlift: 58KG 12/10/8 Jack Knife Cross Duration: 80 Min Post Soy/Dextro Shake ---> 3L ot tap water during workout Music: Billie Holiday - All of me 21:00 pasta + zucchini + soycream 23:00 150g Choclate

I would also try to bulk up but I’ll finish my studies this spring and I dunno know how this will affect my training routine. Besides that I’m a bit confused about the calorie intake. I think it is a very individual thing and the body will habituate over time so normative states are a bit problematic. I guess my intake was about 2000 kcal a day (to less I know) and my bodyweight was stable around 72 to 74kg. I’m trying to gain some weight right know and I have absolutely no idea how much cals I individually need to bulk up. I’m a bit scared to increase my intake up to 4000 or above because I think this will mainly affect my belly and less my muscles. I've increased my intake already but I dunno count my total calorie intake (maybe I should?). Any suggestions or experience values?