Movin' cement with no supplement.

Forgot my caffeine pill today, so I was completely wasted while warming up.
Also forgot the tribulus, so I was all happy and relaxed instead of angry and mean.

Yet I still managed to get through my chest workout with improvements. Me gusta!

Today is Friday, so it's time to get on the weight and see what's what.
76.1kg on a completely empty stomach. Which means I've put on about 3kg's since I started bulking.
I'm happy with the results so far.


Workout

 

Benchpress (55kg):

1-6 sets: 10 reps

7 set: 9

8 set: 7

9 set: 7

10 set: 6

My chest was really pumped after the 10x10, so I went ahead and did some:

 

Standing Cable Flyes (20kg)

3 sets / 15 reps

 

Standing Incline Cable Flyes (10kg)

3 sets / 10 reps

 

Tricep Pushdown (20/30/40kg)

 Did 4-5 sets increasing the weight with 1, 2, and 3rd set, and decreasing it with the 4th and 5th set.

 

After this my chest was about to explode, thus considered a really good workout.

Strength gains + good pump = win.

Also did some rubber-band exercises for the rotator-cuff and my shoulders.

 

Tomorrow is all about resting. I'm in the head-start for Guild Wars 2, and I'm pretty sure I'm going to spend the whole day inside Tyria.

 

Until next time. 

My legs be hurtin'!

Still got awful DOMS from Wednesday's leg torture. Don't know if I ever want to do that again :P
I'm just kidding. Of course I will!

Yesterday was back and bi's, and I continued using the 10x10 technique.
It promotes a shorter, though much more intense workout, and it's brutal.
Actually I was still rather sore from Monday's back routing, but I thought 3 days rest should be more than enough. So I went ahead and did the same as last back-session.

Workout

Pullups (Bodyweight):

1-7 sets: 10 reps

8 set: 9

9 set: 8

10 set: 7

Bent-over row (70kg):

10 sets of 10 reps!

Ez-bar Curls (32kg)

Did 3 sets of as many as possible, leaning my body slightly forward and resting the bar on my quads every rep, making sure I went all the way up to a full contraction.

Finished with some dumbbell curls with some girly 6kg's, just to make sure they where totally trashed.

I'm going to be playing around with fonts and paragraphs for a while, until I've decided how I want the log to look like.

I'm praying for my legs being able to carry me to the gym later today.

It's chest and tri's, maybe with a couple shoulder exercises.

Until next time! /wave

It hurts!

So yesterday was legs.
I recently started using a program called German Volume Training, which involves picking one exercise per muscle group, preferably a multi-joint one, and the blasting out 10 sets of 10 reps with a 1min rest interval.
By using about 60% of your max RM, the first few sets will feel like a breeze.
And then you hit the wall at set 5-6. It's like your muscles are totally cramping out, you're gasping for your breath like you just finished a sprint, and the 1min pause seems to get shorter and shorter.
It's hell. And I love it.

Oh well, here's some data from yesterday. Promised myself to make this a log, didn't I? :P
Did 1 set of leg and ham curls to warm up.

Workout

Squat: 

10x10 - 100kg (Did all sets with good / acceptable form)

Legpress: 

5x10 - 240kg (After the crazy amount of squats, my legpress went down a lot)

Sumo kettlebell deadlift:

3x10 - 32kg (Just to finish glutes and hams off)

And that was it. Doesn't look like much on paper, but I promise you, I have DOMS like never before in my legs, as of writing.
Since I got all sets of 10 on the squat, I need to ramp things up for next time.
Either 105kg or 110kg.

Today is back. It's been resting since monday, and I still don't feel up to the task.
I'll give it a try though. After a good warm up, it should be doable.
10x10 pullups, here I come xD

And it's back! Yet somehow different.

I've been fighting back and forth in my head, trying to think of what I would like to do with this blog.
And this very morning, while heading home from my girlfriends house, I decided to make this a training log.
Yes, I know it must sound extremely boring, and I assure you, it's going to be just that.
Unless I have something else to say of course.

I read somewhere, that athletes who log everything regarding their training, gets ahead of those who don't.
So from today I would like to start keeping track of my progress.
Some days it'll be something like:
GVT - 10x10 - benchpress 50kg's
Sets / reps
1  / 10
2  / 10
3  / 10
4  / 10
5  / 10
6  / 10
7  / 10
8  / 10
9  / 10
10/  8

And all this is to ensure that I'm getting stronger, making progress and getting bigger.
I'm also going to be taking measurements of body parts approximately once a week, and weigh myself.
Might also make notes of what I eat and when.
So from now on it's all about my training regimen. And it will start tonight.

It's been lovely to share my thoughts and ideas with you, and I hope you enjoyed reading the, at times, mumbling rubbish these pages have brought you :P

A quick update!

I realize I haven't been writing in a while now, and despite what you readers might think, it's actually a good thing.
You see, I use the blog to spill my guts, deal with problems or just think.
If I'm not writing much, it means I'm in a good place. Balanced, happy and content.
Been quite some time since I could honestly say those words, without feeling hands grabbing my neck and squeezing.

Also I'm training like crazy (as always) + I'm following a somewhat strict diet. I always wondered why I couldn't develop that 6-pack I always wanted and now it seems like I've found the solution.
Eat clean, focus on high amounts of protein and low amounts of carbs, train like an animal and do low to medium intensity cardio. (like walking)

I've been doing the diet, training every day + walking 4-5 times a week, and it definitely shows.
In the correct lighting I can actually see 6 abdominal-splits + 2 very small ones at the bottom.
If I keep this up I'll have an 8-pack soon :P

Being on a diet is tough though. I'm weighing all of my food, putting them into a sheet and keeping an eye on calorie-intake for each day.
If you see me eating candy, you can be damn sure it's well planned!

I've been thinking about the future the last couple weeks. Where do I want myself to be in 10 years?
There was a time when "being happy" was enough, but I figure I should use the dedication regarding my training and health, and put it to use. Mostly by helping others, and promoting myself in the process. I might start out by creating a website where you can ask me questions about fitness and food. I'll be sure to let you know when it's up and running.

Haven't been taking photos lately, so I've been diggin' in the archives for this one.
Hope you still enjoy reading my blog. I sure enjoy writing :P
/wave

Mirror mirror on the wall!

At times I find myself looking in the mirror. Like I would figure most people do.
When brushing teeth, while washing hands, shaving, putting wax in my hair.

But sometimes, I like to just look. And then some questions come to mind.
How do I look in certain situations?
Is the one I see, any different from the one others see? Do I make any weird faces while talking?
Does it show when I'm looking at someone I'm attracted to, or in love with?

So, when I ask myself these questions, I try to make these expressions appear!
And I've got the answer, I think.

Yes, of course I look different to others, than the one I see in the mirror.
I'm pretty sure that I make weird twists and googly eyes while talking. My smile might be different too.
But the thing I'm the most sure of, is that I'm prettier when looking at someone I could fall in love with.

I imagine myself looking at the most amazing girl. Now, I actually don't have a recipe for the way this girl looks or even behaves. Still, I remember the feeling of being in love well enough to fake it in front of the mirror.
It's like everything falls into place in my face. The smile is more natural. Eyes gloom like they've been photo-shopped. I don't think about acting any different, but it still shows.
The one thing I know for sure, is that when I'm in love, I just.. look better.
And I believe everyone does.

So go out and fall in love! (A dance of love)

If not, then at least love this picture.

It's my birthday!

I always get this feeling around my birthday, that I should sit back and reminisce about the past year.
Usually I don't do it though. But this time SO much has happened, and I actually feel it would be a good idea to try and remember it all.

About a year ago, I had just moved to a sports-school on the other side of the country, and started my education as a fitness-instructor. I was nervous about meeting new people (about 70-80 new people, to be precise), and I was wondering whether I would fit in. What I didn't realise by that time, was that the next year would be the best in my life, thus far.

The relationships I gained.
The inspiring teachers.
The intense and extreme training.
And lastly the improvements regarding my attitude towards life.

I've really learned to look at the bright side, and take things more lightly.
But it's not like I've changed much.
I'd rather say that the "real me" has stepped into the spotlight.
The wall consisting of shyness and insecurity, that I have been hiding behind, has been brought down, and I've learned to accept who I am. Instead of thinking of what I should have done, I've moved on to actually doing things.

I've also learned to accept the fact that, if people dislike me for some reason, it's okay!
Of course it's nice to be liked by everyone, but that's just not how the world works.
If we all liked each other, and shared the same opinion about everything, life would be boring.
I actually like to disagree. Out of contrasts and difference of opinion, debates rise, and through arguments we expand our way of thinking, and evolve as individuals.
We can really learn a lot from the people we spend time with, especially if they're not all giving you a pad on the shoulder every time you're together.

It's always nice to meet someone, who not only have completely different interests, but also have a whole other way of looking at life, and what's important.
The workaholic and the slacker could learn countless of things from each other, I believe.
Maybe the slacker could get more things done by using the workaholic as a motivational poster, and maybe the stressful Mr. I'm-at-work-24/7 could learn to take some time to relax and enjoy himself.

The perfect balance is, of course, what we all should be searching for. But we strive through different kinds of motivation.
For some it's money. What they do for a living might not matter as much, as long as their free time is filled with materialistic objects such as expensive cars and a modernistic home.
For others, the work has to be filled with passion and things they love doing, so the work feels more like free time, than actual work. Again, I'm looking at a thing in-between those two.
With me, if I'm not passionate enough with what I do, I just can't do it. The days before my first spinning-lesson as an instructor were amazing. I was extremely nervous, and I spend hours preparing. I actually sat down for 4-5 straight hours at one point, and just kept on pushing.
That's when I feel most alive. When I'm not sure if I'll make it, or break it.
And to be honest, if you're not taking a chance, well, what are you doing?

I'm getting off topic though. So on we go!

At the sports-school, I became more functional socially. Chit-chat has never been my thing, but it's important to be able to communicate, and if you're too shy to say anything, you'll always be left behind, I found.
Striking up a conversation with a total stranger has never been my thing, but now I find myself doing it all the time. Which is good, I think. Well, I don't know really. Ask the strangers :P
It feels good though. Not to be afraid to stand out and say what's on your mind. It's also quite giving sometimes. You'll find that even the strangest of strangers can have the brilliant combination of words you need, to put whatever is on your mind at ease.

The confidence I gained from my relations and extra responsibility I had at the school, gave me the proper push to go out and get a job. Now I've been working for a couple months, and I have had so many positive experiences. I just love what I do. And it shows, I've been told.

And then came love. It's kicked me in the nuts before, and it surely will again at some point.
I've always been chosen, and never really been the one to choose. Except for the last time I was in love. That was the first time I actually tried to take action myself, and it paid off.
What I've gained from that, is the knowledge that I can be the one to choose.
And that is just.. so new to me. It's like a new world has opened. Really scary actually.

So.. instead of fearing what's to come, I'm looking to whatever the universe has planned for me.
And that's the first time I've felt this way in many years.
And as I said. Best. Year. Ever.

Damn, that's about the longest post on the blog thus far. Hope you made it to here, because now you get to enjoy the picture!