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yesterday
via Android
Rappa D did a workout:
Workouts
Time_16x16 00:56    Intensity_intense_16x16 Intense
I did so many squats I cramped my arms haha. For anyone learning squatting or just wants to get better at them. Do paused eccentric squats and see the improvements on the spot! Happy Sunday all.
06 Nov
Rappa D is now following:
06 Nov
Rappa D added a photo:
Travel picture as requested by Heidi. At a nice shooting range in some bunker. Afterwards I had the strongest homemade rakija in my life haha
08 Nov
Oh goodness hahaha!!! I was thinking more of some scenic landscape pics or so lololol
08 Nov
I'm not the kind of person to make those kind of pictures haha. There is Google for those
14 Nov
Happy Tuesday Rappa!
15 Nov
Thank you B. You too (even if it's Wednesday by now haha)
15 Nov
Haha yes Rappa, so happy almost Thursday!
04 Nov
via Android
Rappa D posted a status update:
What's up party people. Just came back from 10 days of Serbia. And have to say, surprisingly pleasant country. Really nice people and enjoyed it a lot. Just weird as hell to see literally everyone smoking and all those young girls with ridiculous plastic surgery. Hope everyone else is enjoying themselves enough :-)
04 Nov
wow sounds interesting. Glad you had fun.
04 Nov
It's really easy to make some 'friends' there. They are really helpful and genuinely want you to have a good time. Downside of the country is you have to drink raikja everywhere you go haha. Especially the homemade stuff is soo strong!
04 Nov
Oh i could only imagine. I'm a bit of a light weight so wouldn't make it there lol
05 Nov
Good to know Rappa!! Looking forward to go there :))
05 Nov
And no travel pics??! Welcome back glad you enjoyed!!
04 Nov
Rappa D is now following:
12 Oct
Rappa D is now following:
05 Oct
Rappa D added a photo:
Steady wins the race. I have to remind myself of that. Dropped over 20KG in 2 years. Reminding yourself that's it is never all or nothing makes it easier to...
05 Oct
Oh and next to dropping bodyweight. All my lifts dropped immensely as well. And I still cry myself to sleep over that ;)
06 Oct
Great job!!
06 Oct
Well done Rappa
12 Oct
You don't need to go that low in BF% to get that schexApack just cut out the Oliebollen hahhahah! Hey Killah, looking fierce!!! Mad props to your success, hope to see you more on here though. Miss your wicked sense of humor poppin up on my wall to give me the occasional eeesh.
12 Oct
I'm arround 16/17 now I reckon. I'm now on a complete break of tracking / diet. Just training and eating what ever for some time. Will start dieting in the new year. And yes, one needs to get arround 12/13 to consider themselves a bit shredded. Which is still a goal haha
23 Sep
via Android
Rappa D posted a status update:
Girlsssss, do yourself a favor. And don't hip trust like a girl! It's a power movement, it's ment to shift weight! If you aren't breathing heavy and are sweaty after your sets. You can bet your ass (which ass ;)) that you didn't go heavy enough. I see so many girls just half assing ( oh the puns) it. I don't wanna be a douche in the gym, so instead I just tell you all to don't be those kind of people. Greetings a happy heavy hiptrusterrrrr
24 Sep
Agree.. One of the best glute builders out there,, if executed and loaded properly!!! Luvem!!!!!
24 Sep
Yes you tell em!!! Lol I do agree and they work incredibly when they're done right!
24 Sep
Some seem to care more a about looking good in the gym that going hard. And then wonder why they have do little results. Cuz they are too easy on themselves when it comes to weight training.
24 Sep
exactly right Rappa my man. Got to stack the weights for that exercise mate.
24 Sep
I usually sweat like a wet dog on a barber chair, and when I start doing my "weird yoga stuff" I get strange looks anyways. I'm far and beyond caring about that stuff these days (plus I'll never see them again since I train in different gyms all the time Hahahhaha)
30 Aug
Rappa D is now following:
30 Aug
Rappa D added a photo:
Not that active on Skimble lately. I am practicing my #Instagram booty pose though. I guess that's something
30 Aug
good form mate.
31 Aug
hahaha you funny fucker lolol it's looking spot on!
01 Sep
Hahaha!! Awesome!!! Well heck come back, slackerrrrrr!!!! We miss you
15 Jul
Rappa D is now following:
14 Jul
via Android
Rappa D posted a status update:
Guys. I have to admit to something horrible. I did cardio today...... And I didn't even hate it as much as I want to. This is not a good sign. Happy training and drinking this weekend all /0\
14 Jul
The gods have heard my prayers haha. Are you joining me next year for the half-marathon?
14 Jul
Haha sounds like me...
14 Jul
Oh God, that's awful!! Lol I've already started.... the drinking. Happy weekend!!
14 Jul
thanks mate. same to you.
15 Jul
hahahahhaaaaahhhhhaaaaaa
08 Jul
Rappa D added a photo:
For everyone wondering about my calves. Here is one. Next to a penis drawn on a mountain in the tour de france haha. #TeamNotTrainingCalves
09 Jul
still looking cool mate. was the road drawing b4 or after the bikes came thru?
09 Jul
Before haha. They drew a few more. And some crazy dude even brought his chainsaw. To scare some off the riders haha
09 Jul
Hahahhaha!!!! I knew they were poppin!!!!!! Looking fab! And as always I m enjoying your great sense of Dutch humor!! Seeeee.. It was the angle
09 Jul
Oh I wanted to say that Iove this picture!! cause You look so good on it!! but than I saw the penis.. bad boy :-p but sexy calves!!!
09 Jul
lol Rappa, have a great time. I'm sure some of the tour driver envy your calves
05 Jul
Rappa D is now following:
Image_thumb
Dimitra T
From Greece
05 Jul
Rappa D added a photo:
#protip If you want to be able to shop for jeans like a normal person. STOP SQUATTING NOW!! But seriously whoever invented stores and shopping deserves a slap.
05 Jul
Seriously?? thats sad news indeed. we always being taught, do exercise to fit in clothes better. seems you need to order to stitch your jeans to tailor.
05 Jul
it made me think....Maybe there's an on line place that caters for hardcore squatter. are you looking for slightly skinny jeans? :-)
05 Jul
...Don't you think you should be doing hardcore calves..? lol
05 Jul
btw, you must be working hard. its shows :-)
05 Jul
I think there are some special jean brands for big leggs. But I don't trust it to buy jeans online. I have long femurs. So that makes it even more difficult to find good jeans haha.
04 Jul
via Android
Rappa D posted a status update:
Why do 'trainers' in gyms always do 1 million abb exercises with newbies. Dammit show them how to train. Don't tell those housemoms what they want to hear. They have a husband for that.
05 Jul
Lol, well good morning, Killah! It could be worse.. I watch Trainer showing clients how to injure themselves all the time lol... Yeah it's annoying. You can't spot reduce fat.. Getting that 6pack is an overall over-haul as I like to put it lol
05 Jul
Morning! Yeah doing crazy bosu ball stuff is worse. Or crazy heavy ugly deadlifts. Or any other injurie risky things. It's just annoying to see them so some half ass workout instead of training them.
05 Jul
Oh yeah... DLs and pull downs.. Those two.. I want to stop them every time I see it done wrong... Good form is everything. Sad when your own trainer teaches it wrong...
05 Jul
Because they pay for what they want to hear - and what they see in silly commercials. I agree with you though - a good coach doesn't tell what YOU want to hear, but what you HAVE to hear
09 Jun
Rappa D added a photo:
Marvel called today that I got the role for the next one! How is your training going?! Mine or slowly getting better. Been hitting legs hard last weeks. So I...
09 Jun
Looking good Rappa enjoy your time in Prague
09 Jun
Thanks. Prague will be awesome I'm sure of it.
09 Jun
haha the first Avenger looks good on you Rappa have fun in Prague
10 Jun
don't diss my ass while looking so cute ,-)
10 Jun
Hahahhaha!!! Awesome!!!!
11 Jun
classic stuff Rappa my man. lol much.
26 May
via Android
Rappa D did a workout:
Workouts
Time_16x16 00:56    Intensity_intense_16x16 Intense
Back from Stockholm. The ankle is a little better. So I did some very light isometric squats today. They went allright. Lil bit of instability on the ankle on full dept. Rest of the training was a full body routine. Have a good one!
27 May
I hope you had an excellent time! Welcome home!
28 May
Thank you! I had a few great days over there. Really enjoyed it.
29 May
You're all over the place!!!! What happened to your ankle. Don't be a stranger on here!!
29 May
I hurt it like 2 months ago. And afterwards again when I slipped in the bathroom. All flexion that puts stress on the ankle hurts. And there has been fluids in it for the past 7 weeks. Keeps on swelling. It's alot better now. Just slight swelling and slight discomfort.
30 May
Well you're a pro you know what to do, but be careful. Been dealing off and on with a flare up of achilles tendinitis and had to lay low on full contact sparring etc... And been careful with plyo etc. Sucks. Don't take these issues lightly though
23 May
Rappa D added a photo:
Can any of you geniussus guess which city I'm visiting/terrorizing next days?
23 May
are you always on the run? I know the answer, but dont post it - other may guess too lets just say, you will be watching a very special match
23 May
Thanks Heiko. And yes haha last months if been away alot. Next month Prague haha. Have to keep myself busy right ;).
23 May
25 May
ooo ooo i know i know!!! have an excellent time!
03 Jun
do you have some place over in your suitcase? (A)
03 May
Rappa D added a photo:
For all my football fans. At half time. Europa league against Lyon. 2-0 for Ajax now. Best club evahhhh. Peace out!
03 May
Wow!...so many people! ...Which one are you?
03 May
congrats for 4:1
04 May
Whoaaaaaaa !!!!! Awesome!!!!
04 May
What a game this was. Stockholm here we come
02 May
via Android
Rappa D posted a status update:
Injury updates: The shoulder is good enough to start benching again. Feels good! Only slight pain with too much inward rotation. But keeps getting better. Turns out in the meantime I have a small tear in my ankle band. So no squatting last 3 weeks and will have to wait for full recovery. Alot of pumping bodybuilding on the legs now. Legg press is my new friend haha. Hope all goes a Lil better cuz I still gotta get summer ready!!!
02 May
Still be careful Rappa. Least your shoulder is good again
02 May
Yeah swelling is alot better now. But still hurts a bit. Will wait till all swelling is gone before I squat.
03 May
it sounds like your recovery is going quite well! But please be careful it is so easy to acquire a new injury when you are already injured! Believe me it's not worth it! Heal fast buddy and take care!!
03 May
Speedy recovery!!!
03 May
Thanks Kristie. I think I need to learn a bit more to behave haha. I re hurt my ankle in gelsenkirchen. Will do smart stuff most of my time. But today I'm going to ajax-lyon match. Might even take a pic for Heidi. Since she seems to appreciate pics haha
03 May
Thanks Kristie! I will be patient haha. Not my best part usually. I will try!!!
20 Apr
Rappa D added a photo:
picture for Heidi und Heiko. Me @ the veltins arena before the game. after a day of beer and sun. Enjoy all 0/
20 Apr
Thanks have a great time, though not too much luck lol... wishing you a great time
20 Apr
Great time to you too. Hope just lil les that me haha. May the best team (ajax) win!
20 Apr
lol , I hope it went good for both of you
20 Apr
Haha ajax won after overtime in the last 10 min. So it was a great time for me at the end. Think Heiko enjoyed it slightly less than me at the end hehe
04 Apr
via Android
Rappa D did a workout:
Workouts
Time_16x16 10:00    Intensity_moderate_16x16 Moderate
Tried this as I got injured on my left shoulder when I was attacked in Copenhagen a few weeks ago. Internal rotation still hurts at times. So not benching alot of exploring movements. Peace out skimble!
04 Apr
You have been attacked?
04 Apr
Yeah got attacked by some copenhagen hooligans. We were trying to find a pub when we walked into an ambush. So was not much of a choice to try and fight them of. But some dude fell on me and I keep having some shoulder pain at certain angles now. Mate of mine broke his nose. He got the worst of the damage.
04 Apr
im glad its not worse, those idiots don't fight fair
05 Apr
Bloody hooligans!
05 Apr
Yeah it sucked. But we still had a good trip though
01 Apr
via Android
Rappa D did a workout:
Workouts
Time_16x16 14:05    Intensity_casual_16x16 Casual
Hi guys some late night stretches in Sofia after some beers. If anyone has tips for me to to in the next days pls tel me. I ate at some really expensive restaurant tonight. But they really had some amazing steak. Relay loved that place. Peace out skimblers
01 Apr
Oh my.. Have not been in ages.. I remember Sofia being pretty laid back it s famous for its churches, mosques which I'm not sure you're interested in lol. There s the Rotunda and Alexander Cathedral & many more.. There is a hotel roof top bar I like with great views over the cathedral but forgot name. Mt Vitosha has great hiking trails, this city has a rich history, check out one of the museums.. I think Natl museum and then Socialist museum when it was under Russian Control and a military museum... It's quite interesting despite sounding bit bla...They...
01 Apr
Haha Heidi it's almost as you you can read my mind. Been to a few churches today. Weather was great so didn't mind the walk. I'm now checking out a few new bars. Sofia is alot better than expected. I'm enjoying it right now! You have tips for gelsenkirchen and Dortmund Heidi? I'll be going there in 2 weeks haha. Ajax against schalke haha
01 Apr
Rappa, i could give you tips for GE - its my hometown. Are you just there for the match or fo you stay longer?
02 Apr
Oooooohhhhhhh, you're going to be in DO???? I was there last year, but i never go out, but the Westfalen Stadium (Signal Iduna Park)is the greatest attraction there lol! you're gonna have to take that black n yellow pic for me , no negotiations, ok? lol! I'm DO- fan!!!! everyone goes up the Floriantower with view over Westfalenpark but don't hold your breath lol! ( prettier in summer though, at night it's lit up, looks nice), there's a busy main shopping artery called Westenhellweg & nearby Alter Markt with some restaurants and pubs around it and Borussia store, pretty much...
02 Apr
I will be there for 2 nights Heiko. But we still have to book a hotel. So dunno where I will end up. Iv been to the Dortmund stadium few years ago. Was really awesome. So this year is schalke haha. And yeah I never take pictures. I always forget it. As the saying goes I have a good face for radio. Not pictures :p
29 Mar
Rappa D is now following:
29 Mar
via Android
Rappa D did a workout:
Workouts
Time_16x16 00:56    Intensity_intense_16x16 Intense
Guess what. Another training another paused squats day. Slow down and explosive up. Dude asked if he could squat with me, just to tell me afterwards I squat to deep. Thanks for that. Iv been working on solid squatting to deep for some time now haha
29 Mar
I didn't think it was bad to go deep. .?
29 Mar
maybe too derp for him
29 Mar
It isnt haha. It's just an excuse for the ones who rather think they can squat heavy rather than correct.
29 Mar
Yeah specially since he wasn't even hitting parallel. Dude is an ego lifter pure and trough. Ah well not my concern hehe
01 Apr
Iso Squats, awesome sauce, Rappa!!
15 Mar
via Android
Rappa D did a workout:
Workouts
Time_16x16 00:56    Intensity_intense_16x16 Intense
Back in town! I've been to copenhagen for a week. Alot of beer. Which costs a fortune over there!!! Back in training and tracking macros. Hope you are all well. Today lots of squats to get back in the groove.
20 Mar
Oh man... One of my fave cities in the world. Best part:Nuhavn.. Omg.. Memories lololll
20 Mar
I really likes the laidback and active vibe the city had. Lots of active and sporting people.
25 Mar
Lots of beautiful people is all I remember lol!!!
27 Mar
Yeah that too Danish girls are all 10/10. Was a good visit Hehe.
27 Mar
Well so are the guys lol!!!!
03 Mar
via Android
Rappa D did a workout:
Workouts
Time_16x16 12:10    Intensity_casual_16x16 Casual
Heavy squat day. Been having some cold knee problems. But weather is better so is my knee! Squats went good. Time to build it up again. Have a good weekend all
03 Mar
Have a great one too! Glad to hear knee is improving.
03 Mar
Me too. I just need winter to be totally over, than I will have no more knee issues!
03 Mar
Winter is a drag for so many different reasons...hopefully not long to go now.
22 Feb
via Android
Rappa D did a workout:
Workouts
Time_16x16 01:00    Intensity_moderate_16x16 Moderate
I'm working my mobility up to barbel front squats. Until then kettlebel frontsquats. I want to mix up my low bar back squats with front squats. Did an not too heavy set. 5 sets of 8 with 36kg total. Not my strongest position!!!