Day / Tag / Dia 5 Arnold`s Training

I have to tell you i can`t walk from day 3 leg training. It`s lovely painfull!

Ich muss sagen ich kann kaum laufen von Tag3 , Beintraining. Es ist angenehm schmerzhaft!

Tengo que decir que casi no puedo andar del entreno de piernas dia 3. Es doloroso!

Biceps
Exercise	Sets	Rep Goal
Barbell Curl	6	6-10
Seated Dumbbell Curl	6	6-10
Dumbbell Concentration Curl	6	6-10
Triceps
Exercise	Sets	Rep Goal
Close Grip Bench Press	6	6-10
Tricep Pushdown	6	6-10
Barbell French Press	6	6-10
One Arm Dumbbell Tricep Extension	6	6-10
Shoulders
Exercise	Sets	Rep Goal
Seated Barbell Press	6	6-10
Lateral Raise	6	6-10
Rear Delt Lateral Raise	5	6-10
Cable Lateral Raise	5	10-12

30 mnts cicle / Fahrrad / bici

Day / Tag / Dia 4 Arnold`s

As i need more chest and arms i will try to train Arnold`s Workout Variation 2 for chest and arms!

Da ich glaube mehr Brust und Arme zu benötigen, werde ich Brust und Arme nach Arnold`s Trainingsmethode 2 trainieren!

Como pienso que necesito mas pecho y brazos entrenare la variante 2 de Arnold`s programa!

Chest
Exercise	Sets	Rep Goal
Bench Press	5	6-10
Dumbbell Flye	5	6-10
Incline Bench Press	6	6-10
Cable Crossovers	6	10-12
Dips	5	Failure
Dumbbell Pullover	5	10-12
Back
Exercise	Sets	Rep Goal
Wide Grip Pull Up	6	Failure
T Bar Row	5	6-10
Blasted / Kaputt / Reventado 30 mnts cicle / Fahrrad / bici

Day / Tag / Dia 3 Arnold`s Training

Legs / Beine / piernas
Exercise	Sets	Rep Goal
Squat	3-4	10
Lunge	3-4	10
Leg Curl	3-4	10
Lower Back
Exercise	Sets	Rep Goal
Stiff Leg Deadlift	3-4	10
Good Mornings	3-4	10
Calves
Exercise	Sets	Rep Goal
Standing Calf Raise	3-4	10
Abs
Exercise	Sets	Rep Goal
Crunches	5	25

20 mnts teatmill / Laufband/ cinta
20 mnts eliptic stepper / eliptica
20 mnts cicle / Fahrrad / bici

Day / Tag / Dia 2, Arnolds Training

Shoulders
Exercise	Sets	Rep Goal
Barbell Clean and Press	3-4	10
Dumbbell Lateral Raise	3-4	10
Upright Row	3-4	10
Military Press	3-4	10
Arms
Exercise	Sets	Rep Goal
Standing Barbell Curl	3-4	10
Seated Dumbbell Curl	3-4	10
Close Grip Bench Press	3-4	10
Standing Barbell Tricep Extension	3-4	10
Forearms
Exercise	Sets	Rep Goal
Wrist Curls	3-4	10
Reverse Wrist Curls	3-4	10

It s really hart / es duro

chocolate cookies / Schoko-Plätzchen / galletas de chocolate

chocolate negro, clara de huevo, whey protein natural, copos de avena

black chocolate, egg white, natural whey protein, oatmeal

schwarze Schokolade, Eiweiss, Whey Protein natural, Haferflocken

  wouw

day / Tag / dia 1 , no time training/ Keine Zeit Training / no tiempo entreno

Chest and back / Brust und Rücken / pecho y espalda

bench press / Bankdrücken / press banca

                                           4 x 10         100kg

incline dumbbell press / Schrägbank Kurzhantel drücken / press inclinado mancuerna

                                           4 x 8             30kg

pullover / Überzüge / pullover

                                           4 x 10           26kg


pullups / Klimmzüge / dominadas

                                           4 x 10  bodyweight / Körprgewicht / peso corporal ( 99kg)

barbell row / Langhantelrudern / remo barra larga

                                           4 x 10  90kg

deadlifts / peso muerto

                                           3 x 8  110kg

30 mnts cicle / Fahrrad / bici

Flexibility / Flexibilität / Flexibilidad

The next weeks i will not have the time to train more as 3 days per week because i have to travel a lot. So i will use half of Arnolds mass workout to keep strong. Sorry Mike, after 9 weeks i have to stop.

Die nächsten Wochen werde ich keine Zeit haben, mehr als 3 Tage die Woche zu trainieren weil ich viel unterwegs sein werde. Ich werde also ein halbes Trainingsprogramm zum Masseaufbau von Arnold nutzen um bei Kräften zu bleiben. Tut mir leid Mike, ich bin nur bis zur 9ten Woche gekommen.

Las proximas semanas no podre enntrenar mas de 3 dias a la semana porque tengo que viajar mucho. Asi aplicare la mitad de un programa de entreno de Arnold para ganar masa y no perder fuerza. Lo siento Mike, solo llegue hasta la novena semana.

Powerfood

Tortilla de patata con Chorizo picante

protein cookies II/ Proteinplätzchen II/ galletas proteicas II,

Frambuesa, arandanos, clara de huevo, whey protein natural, copos de avena

Raspberries,blueberries, egg white, natural whey protein, oatmeal

Himbeeren, Blaubeeren, Eiweiss, Whey Protein natural, Haferflocken

I will be some days on travel, it will be my daily breakfast

Ich werde einige Tage verreisen, das wird mein ägliches Frühstück sein

Estare algunos dias de viaje, esto sera mi desayuno diario

Today / heute / hoy, adiccional legs/ zusätzlich Beine/ adiccional piernas

 1. tijeras ( caidas frontales)/ Ausfallschritt / Lunges

                                4 x 20 40kg

 2. abs ( no rest) / Bauch ( ohne Pausen ) / abdominales( sin descanso)

     hanging leg raise / Beinheben hängend / levantamento piernas colgado

                               4 x 15

     hanging knee raise / Knieheben hängend / levantamento rodillas colgado

                               4 x 15

    lying knee raise / Knieheben liegend / levantamento rodillas tumbado

                               4 x 15

3. Peso muerto pierna estirada / deadlifts gestreckte Beine / deadlifts streched legs

                               4 x 12  50kg

4.  levantameno piernas/ Beinheben nach hinten /leg raises 

                               4 x 15   dito

15 mnts treatmill/ Laufband / cinta
15 mnts eliptic stepper /eliptica
30 mnts cicle / Fahrrad / bici

Motivation

http://www.facebook.com/?ref=tn_tnmn#!/photo.php?v=118763468305279&set=vb.430100657026234&type=2&theater

Day / Tag / dia 5 , week / Woche / semana 9

espalda / Rücken/ back:

peso muerto / deadlift :
 2 series de calentamento, 2 Sätze aufwärmen, 2 starting sets

       7 sets, 2 reps:        1 x 2  100kg
                                    1 x 2  110kg
                                    1 x 2  120kg
                                    1 x 2  130kg
                                    1 x 2  130kg
                                    1 x 2  120kg

remo mancuerna / Kurzhantel Rudern / one arm row:

                                    5 x 10   55kg

dominadas cable / Latziehen / lat pulldown

                                    3 x 8     100 kg

60 mnts bicicleta estatica / Fahrrad/ cicle