I'm most active on Google+ - https://plus.google.com/110575451724989990027/posts/p/pub and Youtube https://www.youtube.com/user/TheSeekerII/featured - I barely ever use Facebook My current Goals top to bottom priority (3-2015; each paragraph same priority): -german/european concept of SportsTherapy for psychosomatic, orthopedic and injuriy-rehabilitation (psychchologic effects - neurotransmitters etc) -> well-dosed training (~2x per week Strength, cardio more often, not to much but not to little), necessary mostly due to psych. trauma caused by incompetent organization in 12-2011; trauma nowadays superseded by HyperCortisolism (Cushing's Syndrome due to almost constant neg. psych./emot. stress) -aerobic/cardiovascular endurance + fatloss to ~10% Bodyfat (in 3-2012 I was 74kg but barely weaker), improving of coordination/agility/fine-motor skills (coordination/fine-motor skills low priority but trained with same exercises) -neuromuscular strength in particular for olympic PowerLifts (PowerClean&Jerk, std-BB-Squat, Snatch; focus on lifts+explosive strength) and rehab/fixing of the remains of the Hyperlordosis (focus on hip-extensors + Thoracic extensors (LowerTraps+thoracic ErectorSpinae muscles) and Scapula Alata (winging of scapula; SerratusAnterior + probably PecMinor and lower traps) -primarily medium/myofibrillar Hypertrophy (HT) in general, for functional reasons maximum/sarcoplasmic HT for UpperBack (mid traps/Rhomboids/RearDelts; for being able to do std-BB-Squats; right now pain due to little tissue and slight hyperkyphosis/rounding on/of upper back) and Lats/TeresMajor (optic reasons/symmetry/proportions) -anaerobic/lactat-based endurance for every skeletal muscle (capillarization) In ~3-2012 I was at my most fittest, bud sadly I don't have a single USEFUL picture of me during this time - my current profile-picture was made ~26.5.2012 (source to low res). Nowadays I'm quite a lot stronger, but due to several reasons more Bodyfat-percentage and less endurance. My Training/WO-Plan including natural supplements+cardio etc and training-priorities (all self-developed after ~4-2012, e.g. I do implement mesocycles and of course set focus on muscles which improve my orthopedic condition): https://plus.google.com/110575451724989990027/posts/fQJfSQeSp16 My Training history - starting from the very beginning: born 1982 in the former GDR, I've learned playing accordion from 1987 to ~1994. I write this 'cos I think I've always had very strong PecMajors and RearDelts/Rhomboids/MidTraps. Back in elementary school I distintly remember being tested on decline PushUps, of which I did 110+, with more than 100 being counted as proper form. Also, I always was among - if not the - best in running sports (sprints etc + Jogging). Starting in about 1991 a got my 1st proper bike (trekking with 18+ gears). Since my parents home was starting to get rather uncomfortable/stressy I often was cycling around for hours a day - mostly not at a particular high speed etc, but looong. I probably was doing around 15h of cardio a week (5days 3hours) until ~1998. In 1997-2000 I was doing more or less proper strength training using a nearby gym, though foremost as a guide for my blind Mother. The exercises I remember doing was short stationary bike for WarmUp (non-electrical), ShoulderPress-Machine (from which I remember my Shoulders very often did and still do cracking-noises), a machine for training the front deltoid and triceps (could be called boxers-machine ;) ), lat pull down, AbsRectus-Machine, electromechanic Stepper ("climbing" 100Levels), incline SitUps (at one time a did 120in a single set, but ended 'cause of boredom, not fatige; btw those mostly train the Hip-Flexors -> opposite of what you should do with hyperlordosis), and RowingErgometer as PostWO-cardio. During 8-2001 and 2005 I exclusively did a LOT of cardio-training (Biking+Jogging), since during Sunday evening to Friday afternoon I was at a awful residental/boarding school and couldn't do anything else but cardio, reading, listen to music and sing myself (at a time I even could properly do "phantom of the opera" by Nightwish; even TV was mostly impossible since it was used for soap-operas and stuff). At this time I was weighing about 71kg (still 1,78cm high ;) ). in ~7-2005 I started going to the gym myself about 2x per week, always doing a more a less FullBody-WO,but still doing long bicycle-tours (the longest in ~8-2006 was ~110km in 3,5h - Jena Lobeda Ost to just behind Camburg, than left and up the high plateau, and on the plateau I rode either to Weimar or Erfurt, and drove back by train). In autumn/fall of 2006 I participated in my 1st proper endurance race - the mid-sized tour of a event called Kernberglauf 2004 - Main run 15km (don't let the numbers full you - the run is for the most part very steep up and down and in parts extremely tight, downwards I stumbled on a hidden root, due to which my knee bled quite severely - left a scar for quite a few years; despite my inexperience, the injury and mandatory break I ended in the mid field of my class (males 20-30years)). Also in 2003 I had a sort of pre-run in a charity event - "Lauf mit Herz Gera" ~4 selected pupils of my school participated in (one of them being me, the more laps a team did, the more money was donated for a health issue). Just saying it was VERY hot (in the middle of the summer, no cloud or wind whatsoever, and the stadium felt like a sun-oven... Being partly sabotaged by teachers(!; was sent out to early so I did a lap for nothing) didn't help either. Also it was extremely crouded, so during most laps it was more of a stop-and-go-and-evading sort of "running" than proper jogging - very strength/endurance-costing. And I remember sometimes during 2002-2003 I was feeling sick for ~2Weeks (throat etc), but I had to do a jogging/endurance sport in class - I ended up getting my 1 (best mark), but measured my temperature this evening: I was at just below 38°C ;) . Anyways, this is my final word on endurance/cardio training: in 3-2012 it culminated in being able to do 515Watt for 1h on AVERAGE on the electromechanic bicycle/ergometer without foot-straps and weighing ~74kg - numbers with them I could participate in professional endurance-biking :D . My peak/short burst power at this time was just about 2000Watt (2,0kw over ~5sec). Now what I did strength-training-wise between ~5-2005 and 6-2011 (but be warned, except for beginners it's ineffective, back when I knew next to nothing about proper strength training, and the "trainers" of my gym during this time didn't taught me anything :p): -every exercise 3x20reps, when I didn't make it to 20 than I did a short rest (~15-30sec) and completed the 20 -> sometimes it looked like this: 20Reps 15Reps 15Reps 10Reps -sometimes - due to either exhaustion or time - I skipped an exercise, mostly the SideDeltoid-Machine (least favorite exercise) The exercises in order I did them (if I remembered correctly as I documented this; all Machines plate based -> limited resistance) -ReverseFly-Machine bent arm seated (RearDelt-Flys) -BicepsCurls on PreacherBench (Biceps+Brachialis) -LegPress-Machine horizontal (Quads+GluteusMax, and a bit of Calves) -ChestFlys-Machine bent arm seated (PecDec, PecMajor, in 2011 I started doing them straight armed for increased resistance) -LegExtensions (Quads, should have done LegCurls for Hamstrings/Hip-Extensors instead :p ) -MilitaryPress (Front and a bit of SideDeltoids) -Triceps-Extension (1st on machine, starting in 2011 on CrossTrainer (TricepsPushDown)) -Hip-Adductor-Machine (should be called Femur or Leg-Adductor cause this is that is being adducted, not the Hip) -Shoulder SideRaise-Machine bent arm (most probably got Shoulder-Inpingement/SubAcromialSyndrom due to this exercise -> sitting to tight in front of it to be precise) -Hip-Abductor-Machine