Because you loved them - Some more motivational quotes!

"One man has enthusiasm for 30 minutes, another for 30 days, but it is the man who has it for 30 years who makes a success of his life."
- Edward B. Butler

"A great pleasure in life is doing what people say you cannot do."
- Walter Gagehot

"Success rests not only on ability, but upon commitment, loyalty, and pride."
- Vince Lombardi

"Always act as though it were impossible to fail."
- Anonymous

"Everybody wanna be a bodybuilder, but dont no body wanna lift no heavy ass weight." 
- Ronnie Coleman 
But the best one - by far - this, you will love it, bros:
"The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds." 


The old and new Mr. O - Jay Cutler

Jay did it again. What do you guys think?
I think Phil looked better.

But nevertheless, Jay did so much for the sports and he represents the whole scene like noone else can.

(Pic by MuscularDevelopment)


My Story - Part 3

One of the positive things of being fat is, that you're quite strong. Like nobody can beat you in armwrestling and stuff. And that was always the only thing I liked about it. I liked being strong.

After my big diet I realized, that I have lost all of my power. Before the diet, nobody beat me in armwrestling. I always won against my friends. But one night, when my frienlds and me were out in a pub, we decided to do some armwrestling. I didn't do it for a few months, but I thought that I would be the best as usual. And then a friend of mine beat me. He never did before, and I was shocked. It's not a big thing, but for me, it was like a kick in the balls. I never did armwrestling again from that day on. But I decided to gain back my strenght - so I started working out and lifting heavy weights. I didn't want to be just the boy that made a diet, that lost his pounds and then the progress is over. I wanted to kick all those asses, all the people who laughed at me should see, that I can laugh at them afterwards. As time went by, I heard very often how I've changed. Most old friends didn't recognize me. It was a good feeling. The feeling of accomplishment. As my arms and my back started getting bigger, i gained a lot of respect. Not just because I was strong, but because of the discipline I had.

When I saw some guys from back then, I just stared at them, said nothing. They knew that they talked shit about me and that they made fun of me, so their reactions were always quite funny.
To be honest, some of them seemed to be really afraid. I didn't want to have physical revenge or something like that. Just the look on their eyes was enough for me. Realizing, that the guy, they made fun of, could now easily beat them up...

I learned a lot in that time. I learned, that you should be careful in judging people too early. I realized, that a person can manage to achieve anything, if he just wants! And I realized, that the most important power is the mindpower. Without that, I would have never been able to change in that way.

Maybe I'll remember some good interesting stories from that time, I will post them if I do so.

Feel free to ask me anything you want to know.


My Story - Part 2

So I decided to put an end to all this. I didn't want to take the mockings anymore. I wanted to have a girlfriend. I wanted to kick the asses of those who laughed about me.

I started drinking 10l of water a day. I completely stopped drinking alcohol (this lasted for the next 4 years, not even one drop). I eat a lot of vegetables and never got over 1000 calories...what, in fact, was not healthy. But I'll tell you more about that later.

In the summer holidays, which were 6 weeks, I dropped about 15 kg. You could see it a bit, but not too much. The people in my class however recognized it. I kept going. I was motivated!
Within 3-4 months, I lost about 40 kg.

I looked like a new person. But now, I was weak... My hair started falling out, I had no energy, was depressed...that was the price to pay. Just 1000 calories a day is stupid, it destroys you, it sucks out your life energy. BUT - I wouldn't do it differently! You must keep the motivation high, and when you lose weight so easily, your motivation will stay high. If you make a diet like I would suggest you, with high protein, a not so big calorie deficit, your succes would be good, but it wouldn't be so fast.

I had given up all diets after the first kilos, because I didn't see the effort. With this radical diet, I saw it and I was happy.

My metabolism was destroyed. It took a long time to be able to eat normal ammounts of food without gaining fat again.

There I was...skinny, destroyed metabolism, but somehow I reached my goal...but there was one thing, that sucked....



My story - Part 1

So, at the beginning I told you guys, that I was fat when I started training. So I want to go a bit more in detail.

I was always a little bit on the chubby side. I wasn't that fat, but as a kid , I was always "stronger" and "bigger".
Everything was alright till I hit puberty. That's when things went out of control. Also, with the start of drinking alcohol, I was getting fatter and fatter.

I spent my time sitting on the computer or playing videogames - I never stopped doing this till today - but I ate a shitload of chips and stuff, drank coke and icetea with much sugar.

I was in a circle I couldn't get out of. I was depressed and sad, I never had a chance with the girls, I never showed myself, always wore very big hoodies and tried to make them not notice that I wasn't fat. But that wasn't too easy with 120kg at 180cm. Also my bodylanguage was very bad. I always walked bent over, so they couldn't see my belly and moobs.

But some day, as somebody was mocking me again, I decided to man the fuck up and change something.
I thought it must be a hard time...You're fat, and if you really want to do that, you don't even have the food to cheer you up in bad times....



Injuries and sores

Did you ever have an injury from training?

Ever had bigger problems with something, like the lower back?

The only things I had were little things, like pain in the biceps, pain in palm of the hand etc..

Thanks god I've never had something serious, like a torn muscle.

What did you have?


My back routine

I consider the back as one of the most important muscles. Not only because of the V-Shape and the looks, but also you learn to use your back more efficient in real life, when holding something etc..

My back routine always changes. I do a lot of rowing, and it is important for me, that I vary the grip - close, wide, parallel,...

A typical back-day would be as following:

Bent forward rows:
3*6-8 reps
1*12 reps

Chin-Ups/Lat Pulldown machine (Gym 80, shoulderwide grip)
2*6-8 reps
2*10-12 reps

Seated rowing, close grip:
3*6-12 reps

Pulldowns, wide grip, easy weight
3*12-20 reps

And then, for the pump Pulldowns with straight arms (no clue what it's called in english)

You see, I do very much for my back, but that's just what's working for me. If you don't need a big volume like that, then stick to the basic exercises. But after a time, I discovered, that my back needs a lot of sets.