lelle

day 2 (back)

barbell shrugs (9,5kgx12x2:12kgx8x3)

upright barbell row (7kgx12x2;9,5kgx8x3)

pull ups (3) <- haha a girl could do more

bent over barbell row (7kgx12x2;9,5kgx8x3)

one arm dumbbell row (5,5kgx12x2;8kgx8x3)

deadlifts (17kgx12x2; 27kgx8x3)

i decided to do the exercises for my abs on a seperate day, so i can do more various ones. do you think this is a good idea?

hey!

welcome to the board

thanks again!

i'll do my best to be a good example for her.

i'm off to school, my final exams are starting today

oh, thanks a lot!

sometimes my eyes look more turquoise than blue

http://i7.photobucket.com/albums/y267/lelle83/augenklein.jpg

only for you

my godchild has crazy blue eyes, like her mother. take a look:

http://i7.photobucket.com/albums/y267/lelle83/majablaueaugen.jpg

finally, i'm starting to maintain an online training journal.

i train with one day rest in between my workouts

day one (chest+bizeps) (weightxrepetitionsxsets)

dumbbell bench press 4,25kgx12x2; 4,75kgx8x3

barbell bench press 13,25kgx12x2; 15kgx8x3

barbell curl 8,75kgx12x2; 8,75kgx8x3

alternate hammercurls 4,75kgx12x2; 4,75kgx8x3

concentration curls 3,5kgx12x2; 4kgx8x3

dumbbell flyes 3,5kgx12x2 (couldn't do anymore, normally +3,5kgx8x3)

the weights may seem laughable to you, but i'm a skinny guy and need to increase my strength slowly.

if you have any tips or proposals, feel free to post, thanks!

i used to play table tennis from time to time. but not anymore.

also won a competition in secondary school back in 2000.

wow, thanks for that contribution. maybe it should be published on some vegan sites, its awesome!

thanks!

some things look pretty dangerous, i bet i would break my neck trying a backflip

now i'm curious, what site are you talking about

great commercial! i've watched it shortly after you posted, but forgot to leave a comment

showed it to some of my friends and they were like "what, he's a vegan? never!"

hope that people say the same about me one day!

keep up your good work!

i started with quite heavy weights (for my circumstances), and this was a big mistake. now that i do more repetitions with lighter weights, i make much more progress and after the workout i definetely feel that there is something going on with my body

perhaps in the near future the people dont confound me with a girl when walking behind me

so trust robert, he knows what he is talkin about!

bananas, different sweets, a bottle of orange juice...i should bring some alternation into it...

mostly vegan sausages, beans, potatoes, all kinds of pasta.

i should eat more fresh fruits and vegetables!

i love vegan gyros with onions and salad *jummy*

kolission, the girl not smiling in front of the picture was also the first i recognized when looking at the picture

so, what do you drink all day? the last weeks i drank orange juice all the time, mostly for calories

hm yes, maybe an admin can move it there

day 3 (shoulders and trizeps)

arnold dumbbell press

Bent Over Dumbbell Rear Delt Raise With Head On Bench

cuban press

external rotation

seated dumbbell press

front raises

close grip bench press

incline barbell trizeps extension

Lying Close-Grip Barbell Triceps Extension Behind Head

Lying Triceps Press

Pushups - Close Tricep Position

Tate Press

again, many, many exercises. so i will leave out some and switch to them every 8-10 weeks

welcome!

have a nice time hanging around here

hey will!

welcome to the board

heya!

sounds good

just ordered one,

greetings,

lelle

hey robert!

would it be a problem to ship to germany?

greetings!

day 2 (back and abs)

barbell shrug / barbell shrug behind the back

standing dumbbell upright row

bent over barbell row

middle back shrug

one-arm dumbbell row

stiff leg barbell good morning

deadlifts

alternate heel touchers

barbell side bend

bent knee hip raise

cross-body crunch

crunches

flat bench leg pull-in

jackknife situp

situps

okay, these are all exercises which look good to me, but that are way too much! which should i skip? or should i change the plan every week to do a larger amount of various stuff?

does anyone know some exercises to train the latissimus dorsi? i don't have any machines or cable stuff to do the exercises listed on the exercise directory.

thats all for now, keep it up!

howdi!

welcome, glad to have you here!

welcome anthony!