Das englander Trainingsplan.

Welcome, this is my training plan..

Im 26 years old.

I weigh 106kg, im 177cm tall.

I have trained for 9 months for bodybuilding - before that I trained for 2 years for strenght (I wanted to do strongman).

I always did some sort of exersise since I was a child, I started training with weights at 12/13 years old. but I did generaly exersise (3x15) for most bodypart, when i was 18 i stoped training with weights untill i was 23.

When I started training again i was around 60kg, (nearly 3 years ago).

At the start of my bodybuilding i was 78kg.

These are some picture (i took from the wecome message)

http://www.jpbodybuilding.com/pictur...9062008gq1.jpg
beine
bizep
lats

I have the before picture but there on my other computer.


Training:

MONDAY - Rest and Recovery
TUESDAY Biceps, for-arms, calves, hamstring, quads
WEDNESDAY Rest and Recovery
THURSDAY Chest, Shoulders, Triceps, Back width, Back thickness
FRIDAY Biceps, for-arms, calves, hamstring, quads
SATURDAY Rest and Recovery
SUNDAY Rest and Recovery

So the training schedual is,

I do 3 diffrent workouts for each day so for example..

Week 1 i will do workout plan 1.a on Tuesday, 1. b on Friday and 2.a on Thursday, then in week 2, I do 2. b on Tuesday and 2. c on Friday and 1. c on thursday.


I'll write it in english for now as I cant find my Electronic dictionary anywhere lol and bablefish is terible.

Du benutzt ein Übersetzungstool, oder?
You`re using a translation tool aren't you?:))

hello, can you tell us your plan in english? i can`t unterstand you because your interpretation ist wrong.

Yes sorry im being lazy..:zunge:

ok..

calves=Waden, die "Kälber" essen wir lieber...:zunge:
Chest=Brust
Hamstrings=Beinbeuger

Edit: Back thickness=Rückentiefe

Zitat:

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Zitat von dennis79

calves=Waden, die "Kälber" essen wir lieber...:zunge:
Chest=Brust
Hamstrings=Beinbeuger

Edit: Back thickness=Rückentiefe

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:respekt: Danke,

I will learn.

It´s pretty unusual to train your biceps and forearms before your quads.

ThePump

Zitat:

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Zitat von ThePump

It´s pretty unusual to train your biceps and forearms before your quads.

ThePump

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Well, he follows DC principles and thats the split.

More unusual is to train on thursday and friday without staying one day off...

Yes thats corect, its the DC split.

You do the easy bodypart first before the realy hard exersise. That way its impossible to finish before everything is completed.

The theory is if you did very hard set of squats/leg press or for instance on back day you did deadlift first. Many people would just want to go home after doing the hard exersise first.

So if you save the worst ones till the end you feel you have to do everything. :))

I cant get to the gym on other days because of job ect.. so I have to do thursday/friday like that. But you are corect. Its not the best way.

The exersise order on whats basicly leg day - you pre-exaust the legs (with hamstring/Beinbeuger exersise first ) so its much safer for my legs because I dont have to go so heavy on squats ect.

Nice job, it really looks strong. Kepp on pumping ;)

Nice!

Keep on keeping on.

I would say...nice. :D

Danke,

workout 1.a

Brust - Schrägbankdrücken

Shoulder - standstoßen

Tricep - Negativbankdrücken.

Back width - Low pulley rows.

Rückentiefe - Rack pulls.

1.b

Brust - Bankdrücken mit Kurzhanteln

Shoulder - Nackendrücken

Tricep - Stirndrücken

Back width - Barbell rows

Rückentiefe - Kreuzheben

1.c

Brust - decline smith machine

Shoulder - Clean and press

Tricep - enges Bankdrücken

Back width - Klimmzüge

Rückentiefe - sauberes Kreuzheben

Is there list of German words for exersise names that I can use to learn?

Thanks for the help dennis79!:D

workout 1.a

Brust - Schrägbankdrücken

1 x 10 @ 70kg, 1 x 10 @ 120kg, 1 x 3 @ 142.5kg, 1 x 10 REST PAUSE 120kg.

Shoulder - standstoßen

1 x 10 @ 20kg, 1 x 10 @ 40kg, 1 x 10 @ 60kg, 1 x 5 REST PAUSE 80kg.

Tricep - Negativbankdrücken

1 x 10 @ 70kg, 1 x 10 @ 90kg, 1 x 120kg (Negative), 1 x 8 REST PAUSE, 105kg.

Rücken width - Low pulley rows.

1 x 10 @ pin 3, 1 x 10 @ pin 8, 1 x 10 @ pin 12, 1 x 6 REST PAUSE @ stack.

Rückentiefe - Rack pulls.

1 x 10 @ 60kg, 1 x 8 @ 100kg, 1 x 2 @ 130kg, 1 x 2 @ 160kg, 1 x 6 @ 180kg REST PAUSE

END

Gut tag, das ist De-load Woche.

Good day, this is a De-load week.

Tell us what you eat and what you take else please.
Which supplements?

Zitat:

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Zitat von Wogihao

Brust - Incline bench press = Schrägbankdrücken

Tricep - Reverse bench press. = Negativbankdrücken (?)


Brust - Dumbell bench press = Bankdrücken mit Kurzhanteln

Shoulder - Behind the neck press = Nackendrücken

Tricep - Skull Crusher (nose crusher) = Stirndrücken

Rückentiefe - Deadlift = Kreuzheben

Tricep - Close grip bench press = enges Bankdrücken

Back width - pullups = Klimmzüge

Rückentiefe - Clean deadlift = sauberes Kreuzheben

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I tried to translate a few exercises for you :-)

Zitat:

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Zitat von Rob Zombie

I tried to translate a few exercises for you :-)

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Thank you very much!

:respekt:

Zitat:

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Zitat von 15m

Tell us what you eat and what you take else please.
Which supplements?

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Hello,

My diet is based on real foods, so I eat lots of Polish food (I realy like Polish meat and other dishes).

So today for instance:

I wake up at 6:15,

1st meal:

2 poached eggs, 6 polish sausages, 2 organic beef burger (home made), baked beans, potatos, 2 peice of marmite on toast.

1 cup of coffee,

2nd meal (around 9am)

1 pint of milk, 4 raw egg, glucose 100g, oats 200g, multi vitamin & mineral.

3rd meal (11am)

Perogi (its like meat inside pasta).

1 pint of milk

4th meal (1 pm)

chicken breast, rice, salami (i love these type of meat).

1 pint of water, 100g of glucose.

5th meal (4 pm)

chicken breast, rice, salami (i love these type of meat). Battenburg cake + coffee.

6th meal (7pm)

1 pint of milk 4 raw eggs.

Cup of coffee

7th meal (9:15 pm)

curried chicken, rice, potatos.

Cup of coffee.

Its based on the Extreme eating for mass diet by Jason Muller.

The only suplement I take its to help my heart and blood presure. In the past I tried creatine but it didnt do anything for me, BCAA are ok but I prefer to get them from real food.

I use pro-peptide to make my digestion better - i take on tablet before each meal.
I also use lactose tablet to make sure I can digest the milk and dairy product properly.

I take Omega 3 oil - 30g a day.
1000mg Garlic
1500mg hawthorn
500mg niacin
80mg Asprin.

Reverse Bench Press = Bankdrücken mit Curlgriff



Clean deadlift = sauberes Kreuzheben

Das ist unglücklich, da denkt noch jemand, er macht den Zug 1 der Gewichtheber

If I had to eat all that stuff every day i would die!

Do you take cloth?

Zitat:

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Zitat von MegaAtze

Do you take cloth?

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Sorry, I do not understand - what is cloth? clothes?


Es tut mir leid, Ich verstehe nicht - was ist "cloth"? Klamotten?

EDIT

:)) trauriges im nicht natürlich.

Zitat:

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Zitat von 15m

If I had to eat all that stuff every day i would die!

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I dont eat the same meal every day, I like to have diffrent meals but with same amount of food.

That way I am still intrested in diet ect.. I hate to eat the same thing every day. :))

You have a Idom

Ohne Mampf kein Kampf

I think this is true for good training also.

"Do you take cloth?" lol!

why do you post this in a german forum? i dont understand the aim of this.

do you want to learn german or are you banned in all english forums? :D

Zitat:

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Zitat von darkwing

"Do you take cloth?" lol!

why do you post this in a german forum? i dont understand the aim of this.

do you want to learn german or are you banned in all english forums? :D

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:)) My aim is to learn to speak in German about bodybuilding for when I compete in Germany. As it is rude to not speak the language of the country you visit I think.

I also am intrested in learning some new tips, as diffrent country has diffrent aproaches to bodybuilding.

I can speak simple German from school, so for things like

Guten tag, Ich habe ein Zimmer reserviert.. ect

its not so bad but I cant speak in other situation...:crybaby:

I am not banned from all English forums lol - Just one.:winke:

ah okay! :winke:

Zitat:

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Zitat von Wogihao

Sorry, I do not understand - what is cloth? clothes?

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He took the literal translation of the word 'Stoff', a German synonym for steroids.

Zitat:

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Zitat von BlaZn

He took the literal translation of the word 'Stoff', a German synonym for steroids.

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I understand now :))

I guess its the same as UK - direct translation wouldnt make sence "Polen Cell Tech".:lol:

Gestern war 2.a training...

BICEP - Barbell curl

1 x 10 @ 20kg 1 x 8 @ 40kg 1 x 8 @ 50kg 1 x 8 REST PAUSE @ 60kg

FOR ARM - Reverse curl

1 x 10 @ 40kg, 1 x 10 @ 50kg, 1 x 10 REST PAUSE 55kg

HAMSTRING - hamstring curl

1 x 30 @ 15kg, 1 x 30 @ 30kg, 1 x 30 @ 45kg. 1 x 8 REST PAUSE 55kg

WADEN - Standing Wadenheben

1 x 20 @ 160kg, 1 x 20 @ 180kg, 1 x 20 @ 200kg.

BEINE (quadriceps) - Overhead Kniebeugen

1 x 15 @ 20kg, 1 x 10 @ 30kg, 1 x 10 REST PAUSE 40kg.

END

auch gut tag, alber Overhead kniebeugen - es war hard.

also a good day, but overhead squat - it was hard.

Zitat:

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Zitat von Mr. Squat

Reverse Bench Press = Bankdrücken mit Curlgriff



Clean deadlift = sauberes Kreuzheben

Das ist unglücklich, da denkt noch jemand, er macht den Zug 1 der Gewichtheber

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Danke! :rock: