Das englander Trainingsplan.

[Mr. Squat]

Nice!

Keep on keeping on.

[Wolfcastle]

I would say...nice.

[Wogihao]

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

[Wogihao]

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

Thanks for the help dennis79!

[Wogihao]

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.

[15m]

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

[Rob Zombie]

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

I tried to translate a few exercises for you

[Wogihao]

I tried to translate a few exercises for you

Thank you very much!

[Wogihao]

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

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.

[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