I feel really bad about the last 2 weeks. I visited Berlin and everyone who ever was in Berlin knows that there is so much you want to try to eat. But on the other hand I did sightseeing by bike and got addicted to frozen yoghurt so that I want to do it myself without sugar and with fresh fruits.
Today I started again to work out and cycled the first time 21km in less than one hour. It also seems that I can see first results…I lost a little bit (really not much!) around my belly!
Also my girlfriend told me that (even though I can’t really believe her because she would try everything to motivate me. ) ;)
2 weeks left till the first weekend in september where I wanted to reach much more but well…I won’t stop and reach my goals even if it takes a year or longer!

(Source: badhunger)

So today I’m in a really bad mood.

It feels like nothing is changing…this week was the hardest week of the last 5 weeks so far and although I really try to work as hard as I can it seems that there is no change. I don’t know maybe I want too much and I want it too fast but I don’t know I feel blue.

I have big problems doing push ups and pull ups. I don’t know why I have only problems with this exercises.

Anyway I’m really tempted to stop but I have a goal and I want to reach that goal so this was my week:

Monday:

nothing

Tuesday:

• 1. Set:
• Push-Ups (feets elevated): 5/5 repetitions (first number is what I did/second is what was the goal)
• Shove Offs: 12/12 repetitions
• 2. Set:
• Push-Ups: (feets elevated): 5/5 repetitions
• Shove Offs: 12/12 repetitions
• 3. Set:
• Military Press: 1/5 repetitions
• Thumbs Up: 12/12 repetitions
• 4. Set:
• Military Press (changed to hands elevated): 5/5 repetitions
• Thumbs Up: 12/12 repetitions
• 5. Set:
• Close Grip Push-Ups: 1/5 repetitions
• Seated Dips: 12/12 repetitions
• 6. Set:
• Close Grip Push-Ups: 0/5 repetitions
• Seated Dips: 12/12 repetitions

Wednesday:

nothing

Thursday:

• 1. Set:
• Back Lunges: 5/5
• Toyotas: 12/12
• 2. Set:
• Back Lunges: 5/5
• Toyotas: 12/12
• 3. Set:
• Lunges: 5/5
• Side Lunges: 12/12
• 4. Set:
• Lunges: 5/5
• Side Lunges: 12/12
• 5. Set:
• One-legged romanian Deadlifts: 5/5
• Squats: 12/12
• 6. Set:
• One-legged Romanian Deadlifts: 5/5
• Squats: 12/12

Friday:

• 1. Set:
• Pull Ups (chair assisted): 3/5
• Let Me Ins: 12/12
• 2. Set:
• Pull Ups: 1/5
• Let Me Ins: 12/12
• 3. Set:
• Let Me Ins: 5/5
• Towel Curls: 12/12
• 4. Set:
• Let Me Ins: 5/5
• Towel Curls: 12/12
• 5. Set:
• Let Me Ups: 0/5
• Let Me Ins: 12/12
• 6. Set:
• Let Me Ups: 3/5
• Let Me Ins: 12/12

• 1. Set:
• V-Ups: 5/5
• Russian Twists: 12/12
• 2. Set:
• V-Ups: 5/5
• Russian Twists: 12/12
• 3. Set:
• Hyperextensions: 5/5
• Swimmers: 12/12
• 4. Set:
• Hyperextensions: 5/5
• Swimmers: 12/12
• 5. Set:
• Supermans: 5/5
• Leg Lifts: 12/12
• 6. Set:
• Supermans: 5/5
• Leg Lifts: 12/12

Monday:

• Classic Push-Ups:

1. Set: 4 repetitions
2. Set: 3 repetitions
3. Set: 3 repetitions

• Military Press:

1. Set: 5 repetitions
2. Set: 5 repetitions
3. Set: 5 repetitions

• Close Grip Push-Ups:

1. Set: 5 repetitions
2. Set: 10 repetitions
3. Set: 8 repetitions

• Seated Dips:

1. Set: 8 repetitions
2. Set: 8 repetitions
3. Set: 9 repetitions

Tuesday:

• Let Me Ups:

1. Set: 12 repetitions
2. Set: 12 repetitions
3. Set: 9 repetitions

• Let Me Ins:

1. Set: 12 repetitions
2. Set: 12 repetitions
3. Set: 12 repetitions

• Let Me Ins:

1. Set: 12 repetitions
2. Set: 12 repetitions
3. Set: 12 repetitions

• Towel Curls:

1. Set: 12 repetitions
2. Set: 12 repetitions
3. Set: 12 repetitions

Wednesday:

• Cardio Workout: Cylcing
• 36km in 2 hours
• Burned calories: 1317

Thursday:

• Russian Twists:

1. Set: 12 repetitions
2. Set: 12 repetitions
3. Set: 12 repetitions

• Hyperextensions:

1. Set: 12 repetitions
2. Set: 12 repetitions
3. Set: 12 repetitions

• Leg Lifts:

1. Set: 12 repetitions
2. Set: 12 repetitions
3. Set: 12 repetitions

• Swimmers:

1. Set: 12 repetitions
2. Set: 12 repetitions
3. Set: 12 repetitions

Friday:

• Bulgarian Split Squats:

1. Set: 12 repetitions
2. Set: 12 repetitions
3. Set: 12 repetitions

• Side Lunges:

1. Set: 12 repetitions
2. Set: 12 repetitions
3. Set: 12 repetitions

• Squats:

1. Set: 12 repetitions
2. Set: 12 repetitions
3. Set: 12 repetitions

• One-legged Romanian Deadlifts:

1. Set: 12 repetitions
2. Set: 12 repetitions
3. Set: 12 repetitions

Everything but the first day was really good. Don’t know what the problem was on monday but I was so weak.

Weird is that I didn’t expect to lose weight but I lost 4kg/8.8lbs in the last 4 weeks. Also measured my belly yesterday - result: 92cm. From now on I will recheck it every week and record the change!

Day 3:

• Let Me Ins:

1. Set: 12 repetitions
2. Set: 12 repetitions
3. Set: 12 repetitions

• Let Me Ups (Knees bent):

1. Set: 7 repetitions
2. Set: 8 repetitions
3. Set: 6 repetitions

• Let Me Ins (Palms Up):

1. Set: 12 repetitions
2. Set: 12 repetitions
3. Set: 12 repetitions

• Towel Curls:

1. Set: 12 repetitions
2. Set: 12 repetitions
3. Set: 12 repetitions

Day 4:

• Leg Lifts:

1. Set: 12 repetitions
2. Set: 12 repetitions
3. Set: 12 repetitions

• Hyperextensions (Hands underneath chin):

1. Set: 12 repetitions
2. Set: 12 repetitions
3. Set: 12 repetitions

• Russian Twists:

1. Set: 12 repetitions
2. Set: 12 repetitions
3. Set: 12 repetitions

• Swimmers:

1. Set: 12 repetitions
2. Set: 12 repetitions
3. Set: 12 repetitions

I really feel good with my workouts. The only thing I have to improve is eating the right things, the right amount at the right time. My problem is not that I eat too much…I really think I don’t eat enough at the right time…I don’t eat breakfast and at the end of the day I’m hungry like hell…I have to change that!

Oh my god…what a great day. My arms hurt my chest hurts…I really can feel the workout I did yesterday. So it seems that I’m on the right way! :)

A new day, a new workout. I’m really proud of the muscles in my legs. The leg workout feels very easy and that’s what I did today:

• Bulgarian Split Squats

1. Set: 12 repetitions
2. Set: 12 repetitions
3. Set: 12 repetitions

• Side Lunges:

1. Set: 12 repetitions
2. Set: 12 repetitions
3. Set: 12 repetitions

• Squats:

1. Set: 12 repetitions
2. Set: 12 repetitions
3. Set: 12 repetitions

• One-legged Romanian Deadlifts

1. Set: 12 repetitions
2. Set: 12 repetitions
3. Set: 12 repetitions

Tomorrow is a arms and chest day again….I already can feel that it will get hard…maybe I rest tomorrow and finish on thursday and friday. I think that’s ok. Still on the plan are at least two times cycling within this week but the weather here is really bad at the moment. Surprising thunderstorms and heavy rain….ordered a rain jacket so that there is no excuse anymore! ;)

Oh and eating goes well! Had no carbs yesterday and wasn’t hungry. Today I two rolls with cheese and turkey and tonight we eat tomatoes and mozzarella!

So as I told you yesterday I paused for one week and now I feel WEAK!

The plan was to do 3 sets of 12…and that’s what I did:

• Classic Push-Ups:

1. Set: 3 repetitions
2. Set: 4 repetitions
3. Set: 2 repetitions

• Military Press:

1. Set: 8 repetitions
2. Set: 4 repetitions
3. Set: 7 repetitions

• Close Grip Push-Ups (hands elevated, knees on ground):

1. Set: 12 repetitions
2. Set: 8 repetitions
3. Set: 12 repetitions

• Seated Dips:

1. Set: 10 repetitions
2. Set: 7 repetitions
3. Set: 7 repetitions

I feel really bad but I hope that I can improve this over the next 8 weeks!

So the last 2 weeks were really busy. I wrote my last 3 exams at university (and hopefully passed all 3) and I didn’t do any workout. Really bad!

But now I make a cut and change everything because I have enough time to do it. My family gives me full support so we made a 7 days eating plan without any carbohydrates….no noodles, no rice and no potatoes. We’ll see how it works but we hope we can make it all together. Plus I made a workout plan:

2-3 times cardio training every week

and

4-5 weight trainings.

My goal is to train as hard as possible till the first week of september and then look if people who didn’t see me for a while recognize any change.