Mr Muscle Beach

Hi

I did today my first full 45 min cardio session. On Monday I will get back to normal training. My weight is still around 101 kg.

More on Monday

So looks like I get back on my feet. 3rd day now without any chest pain.

And my weight is 101.3 kg

I Will start monday with very light training, but only if no more pain.

never give up …

What happen to me the last weeks makes me so sick in my head that I could stop all together AGAIN.

Monday 2 weeks ago I switched from HIIT to 45 minutes cardio.  Was really in extreme good mood full of motivation. My weight was hitting new records lows like 101.5 kg !!! All in all all super cool.

On Tuesday 2 weeks ago I had bit of running nose anyway I started 45 min cardio. At around 35 minutes into it I extremely felt tired exhausted. Mhhhh something wrong… Na I thought its just because I did all the time HIIT and my body needs to adjust again. 40 min later I really felt uncomfortable around the chest bit shortness of breath. I stopped immediately and sat down. The pain in the chest stopped after like 5 minutes or so but i felt really like s…t.

I did Wednesday and Thursday no work out and no cardio, still I feel bad and sometimes uncomfortable around the chest. Friday was all back normal I feel great again. So better I take Saturday off training as well and made appointment with my doctor to make sure and do a full bodycheck up. Sunday morning I did 45 minutes cardio—– big mistake after the cardio in the afternoon chest pain came back and did not go away. Really uncomfortable feeling

Monday morning 8:30 at the doctor

He did  an ECG and said you have some changes and it looks not normal !!!! Blood was taken as well, result showed that I have there some changes as well. He checked my heart with ultrasound and came to the diagnosis mild myocarditis and possible pericarditis.  Me in total denial…. How da f..k can this happen to ME. I do take care of my body eat healthy do sport and now this….

He said 4 weeks zero sport nothing which elevates my heart rate with the comment Myocarditis can cause Sudden Death arghhhh.

Now another week has past and the pain starts to faint away a bit. On Wednesday I had a appointment with a cardiologist in a hospital. He did some more test and came to the diagnosis that I do have changes in that ECG but he said I have ONLY a pericarditis, which was good news he said. Just take it very easy for some weeks …. oh dear

Today is the first day with the pain almost gone, I hope it will stay like this.

In regards to my fitness goals. it will all stay the same. I just have to complete them a bit later. Nutrition, I reduced of course my protein intake, I just eat normal now till all is back on track and try to keep my current weight.

I WILL NOT GIVE UP

Hi all

I think I’m back on track and I feel great. 59 more days to our big summer holidays. I started to reduce now a bit more my calorie intake. Zero Beer Zero sweets till 1st of August.

Also check out bodybuilding.com new redone health and fitness calculator. Check it out Its a good bookmark to have

• Bodybuilding Fitness and Health Calculators

Laters

Hi All

Well we had friends over for a long weekend and a decided to take a 4 days break of proper nutrition, cardio and weight lifting
I gained around 2.5 kg !! So my weight is now 105.4 kg.

Daily BBQ, Spare Ribs, Gin, Beer and Mr Jack Daniels. Chips, Ice Cream all that bad stuff. I LOVED IT

Today I started with early morning cardio. 1st I really did not want to do it but I pushed my self  its anyway only 20 minutes. When I finished I was happy I did the HIIT. I feel much better now.

Now I will go down to my basement and hit those weights really hard…..

Damned I want that 6 pack !!!

Hi All

Hope you guys do well. I had a bad week. ZERO motivation. Even I’m at my lowest weight since I guess 15 years ( 102.9 kg / 226.85 kg). I just really have to kick my a.. every day to do my weights and cardio. When I started in 2007 and 2008 always after 2-3 months I stopped. I hope this happens not again now.

My New Workout routine

I started with this routine on 4th of May 2009

Daily AM HIIT cardio training on the elliptical trainer

• 5 minutes warm up
• 2-3 minutes stretching
• 60/30 with up to 8 cycles
• 5 minutes cool down

Weight lifting 5 times per week PM

8 minutes warm up on elliptical trainer before each weight lifting session

I change also to Day1 day2  … , because sometimes I need to switch around the routines

Day 1 : Abdomen
I do exercises til none is possible anymore

• Crunch hand behind head
• Prone cobra
• Reverse crunch

Day 2: Legs

• Beginner Squat: 1 warmup set  then 3 sets
• Machine leg extension: 1 warm up  set then 3 sets
• Dumbbell barbell lunk: 1 warm up  set then 3 sets
• Calf-raise standing: 1 warm up  set then 3 sets
• Extra: Push up on kness and crunches

Day 3: Shoulders

• Barbell Bench Press: 1 warm up  set then 3 sets
• Dumbbell incline bench:1 warm up  set then 3 sets
• Shrug: 1 warm up  set then 3 sets
• Dumbbell lateral raise: 1 warm up  set then 3 sets
• Extra: Push up on kness and crunches

Day 4: Arms

• Barbell W Standing curls: 1 warm up  set then 3 sets
• Hammer Curls sitting: 1 warm up  set then 3 sets
• Sitting concentration curls: 1 warm up  set then 3 sets
• Triceps kickbacks: 1 warm up  set then 3 sets
• Extra: Push up on knees and crunches

Day 5: Extra Upper Body

• Cables cross chest : 1 warm up  set then 3 sets
• Cables pull down : 1 warm up  set then 3 sets
• Cable woodchopper: 1 warm up  set then 3 sets
• One-Arm row: 1 warm up  set then 3 sets
• Extra: Push up on knees and crunches

Good Morning

Today’s weight 103.4 Kg /227.95 lbs AM  HIIT cardio done
PM weight lifting arms.

I’m extremely happy and motivated at the moment. I feel much better then last week.
People ask me recently if HIIT cardio really makes a so much different in weight-loss, to be very honest I think not. When you search in google for it  some people say 45 minutes cardio is better then HIIT. Then others say no it is not. It really comes down that you need to adjust your nutrition and do your cardio regularly for at least a month and do what ever you like most. Some ppl like the HIIT some the 45 minutes cardio. For me its clearly the daily am HIIT, I feel much better during the whole day. Be consistent that’s the KEY to weight loss.

And then someone who has not seen you after you have started your training, tells you how good you look and how much you changed. This happened this week 2 times for me. This will give you a major motivation booster….

Good morning all

Today’s weight 105.5kg / 232.6 lbs , Cardio HIIT completted
Weight lifting will be done in PM ( legs)

So what is my head today ? Well as you might have read  my About me page. I have tried to lose weight for almost 3 years and failed 2 times. For reasons I dont really know. I guess I just fall back into my habbits…. Today I was checking all my bookmark links in firefox and counted them. More then 60 bookmarks !? Imagine all that info. I think I have checked and searched all the info I could get on weightloss and fitness for the last 3 years. If I would have read all of it I think I would have never found time to do any training LOL. What I really want to say is do not reasearch so much do it step by step, from one goal to the other you reach. Because if you dont you get confused and unsure about your nutrition and your training. You will think all the time. Well that’s guy said this and that guy said this, what I do now ?  The Solution ?

Just start ! Work out a bit every day , change a bit your nutrition, skip that fast-food and rather go into a supermarket and get a ready made salad with chicken stripes.

You need combine all the knowledge together and tailor it to your needs only then you will have success, because every human body is different. What works on me, might not work on you.

Never give up and do your daily adjustment to a better life and you will have success

Morning all
Early am cardio completed. Today’s weight 106 kg /233.68 lbs
Yesterday pm upper body workout done

Last weekend
Saturday morning a friend called me and ask me if i like to come along and do some gold digging in switzerland… Well I said yes sure, in my mind thinking of a relaxing day out in a Swiss valley enjoying some nature ROFLOL. So he said sunday at 8 am your place. Np for me i just set the alarm at 7 to get my cardio in and my omlet. By 8am Mike is here, quick a coffee and we go. In front of our house I already know this will be not a regular Swiss tourist day adventure. All this equipment….so off we go my daughter and our dog as well packed in the truck. We drive deep into some Swiss  remote valley. Bad I noticed, we are on a mountain and he said ” Down there see that small river?  That is where we need to go, that is where the gold is “.

So we pack all together and walk down this mountain to the river. When we arrived I already was done for the day LOL. Mike showed us what we have to do. So basically It was shoveling shoveling shoveling dirt into the Sluice Box ( you filter the dirt with it to get the gold), but first we had to set it up and make like a channel to get a higher waterflow through it and that means moving some biggish stones. After that it was shoveling moving stones all day long. Believe me that was one work out. Till today 2 days later I feel my forearms are sore and all kinds of muscles I never heard of.
After the day finished we had to move all that equipment up again the valley…That was like the worse intense HIIT cardio I ever did. Walk,rest, catch air….that for like 45 mins. What a day and a great workout. Plus lots of fun, all day outdoors, and fun with family and friends. Below some pictures enjoy. And YES we found gold. And YES I cheated with 2 beer, but 100% sure my body burned them instantly away.

Some pictures: