10 % and then some (20 & 21) (30.11.2009)

After a whole week of being away from the gym I decided to start with a bang. I had today off from work, so I decided to do an aerobic workout in the morning and a weight training later at night.

I started the day with 60 minutes on the cross trainer. The night workout consisted of 12 minutes on the cross trainer, new bench press exercise aiming at maximum power ( 3x3 with 60 % of max wight. The % will grow every week), lower back (3 sets), triceps (4), biceps (4) and butterflies (4).

Today I've left out everything from my diet for a while. I will not eat anything besided salad and protein shakes until I've lost 7 kg. I need to take back all this weight I've gained in xmas parties, etc. Today I've eaten three small and thin slices of 100 % rye bread with tsaziki, 60 g of lasagnette and a large latte. I also started to take orlistat (fat catcher) and anti-salt to remove excess water from my body. I also take fish oil, vitamins and detox powder. Does this sound like bulimia to anyone? ;-)

Be all I can be (19) (23.11.2009)

I'm trying to find the feeling I had when in the army. More dicipline and focus, that's what I need. That sais, this is a really tough week to start being tougher on myself. All kind of office parties and weekend at the cottage does not really yell dicipline.

Today I did 30 minutes on the xtrainer, 4 sets of bench presses and 4 sets of long pull.

We have the first confirmed swine flu case at the office. Just waiting my turnauksen will be. :-(

Oh yeah, the diet. Oat meal for breakfast, slice of home made pizza for lunch and two pieces of toasted rye bread after work. And a large piece of chocolate cake. Now I'll have small piece of pizza and some Cruncheez.

Double Sunday (17 & 18) (22.11.2009)

Strange Sunday. Did two workouts, but also ate like an idiot. Not good.

Earlier in the afternoon I walked to and back from swimming. I swam only for 800 before I got fed up with all the people and left. I walked a longer route home, so the total distance walked was 6,8 km.

Later I went to the gym. 12 minutes on the xtrainer and four sets of bench presses, abs, shoulders and back (long pull).

Yesterday I was asked to add more detail of my diet to my blog. I'll start that tomorrow, hopefully it'll also stom me from eating like a fool.

Why is there nothing good on TV (16) (21.11.2009)

Nothing new.

20 min xtrainer, 5 sets of bench presses, 4 sets of biceps, triceps, butterflies and leg presses. Finished with 3 sets of abs and shoulders.

Still hoping it wouldn't rain tomorrow.

Fifteen (15) (20.11.2009)

I need to give my self a good ass-kicking. Today was only my second time at the gym this week, so I'm really falling behind on my minimum of five workout per week. I really need to get my act back together, so nno rest for me tomorrow. Hopefully it won't rain tomorrow or Sunday so I could actually take my bike out for one last ride before winter. I'm going to go to the gym at least twice over the weekend, but I really want to add one pure aerobic exercise to this week's blog entries

Today's visit to the gym was a pretty crappy one. I went strainght from work, so I was really tired. Also there was a lot of people at the same time, so pretty much everything was occupied and I wasn't able to do my usual circuit training. Instead I had to do one exercise at a time.

I started with a 12 minute, 2 km, run. I also did 4 sets of bench presses, leg presses, biceps and triceps. By the time I had done 3 sets of lower back I was really pissed of with the amount of people at the gym and decided to leave.

So. Hopefully I have the energy to do two things tomorrow in addition to my looong walk I always do when my wife vacuums.

Right now I'm watching  UFC Unleached and getting motivation for the winter. I want to hit like that next summer. ;-)

Morning (14) (18.11.2009)

Since we got held up at the grocery store last night we didn't go to the gym. Therefore I decided to go there this morning to do my first workout of the week.

Morning at the gym is always pretty tough, my body just doesn't want to wake up and do anything. I decided to start easy. I did 30 minutes on the xtrainer without altering the resistance or the climb angle. I got my heart pumping and thus the little anaerobic stuff I did after the xtrainer wasn't too bad.

So. Anaerobic for the day was 4 sets of bench presses and 3 sets of abs, biceps, dips and back (long pull).

Finishing the double Sunday (13) (15.11.2009)

As promised, I went to the gym after a nap and nice oriental chili.

12 minutes of the xtrainer for starter. For main course I had three sets of inclined bench presses, ab crunches, leg presses, bicep curls and declined bench presses. I as pretty fed up after the main course, but decided to go for 15 minutes on the bike for dessert.

Now home tired and with sore legs. Is tomorrow going to be a day off? Keep coming back and find out.

Running again (12) (15.11.2009)

Weather was pretty nice for November, and most of the ice had melted, so I went for a run. Once again I ran to Kasavuori. Time was pretty good, 38,39, my all time second best.

http://bit.ly/2SAUi3

I'll write more after gym tonight, right now I'm way too tired. All I can think of right now is food and sleep.

Saturday (11) (14.11.2009)

Right shoulder hurts, right knee hurts, ribs hurt after yesterday's bench press incident. I actually considered taking tomorrow of from working out, but I suppose I won't do it. Maybe I could finally concentrate for a while on the aerobic.

20 minutes of xtrainer, 3 sets of bench presses, biceps, triceps and leg presses.

5 % done (10) (13.11.2009)

A near death experience. ;-) Yesterday I set myself a goal of doing my bench presses (4x10) with 100 kg before June 1st 2010. Right now I'm doing them with 70 kg, so today I decide to try what is the most I could lift. I first tried 80, and it was fairly easy ( lifted it 3 times). I then went ahead and added another 10 kg, which clearly was a mistake. I got it down to my chest, but there was no way for me to get it up again, so I had to wiggle my way out from under the bar. At least I now know what I'm capable of and will keep on working.

After the near-fatal bench pressing ( I actually did 3x10 w/ 60 kg and 2x8 w/ 70 kg). I did three sets of three different back exercises (lower back, lat pull and long pull) and also three sets of abs.

Oh yeah, I started with 13 minutes on the AMT.

Another quickie (9) (12.11.2009)

25 minutes of AMT. 4 sets of bench presses, 3 sets of biceps, triceps, lower back and upper back.

I think I'll do a lot over the weekend. Feel like fun once again.

Feeling lousy (8) (10.11.2009)

Note to self: Don't eat ice cream just before gym.

Sugar high when trying to run (did the usual 12 min and 2 km) is not good. Felt bad the whole time. Also, feeling a bit sick didn't make the adding of weights to bench presses (4 sets) and dips (only 3 sets) didn't feel good or even possible. Three sets of long pull back workouts wasn't too bad though.

Best part of today's training was getting home.

Tomorrow if for resting. And rock 'n roll with Marilyn Manson.

Huh! (7) (9.11.2009)

Why was it so tough today? What did I do differently? It's 10:30 PM and I'm ready to go to bed.

Warm up done in 13 minutes on the AMT. Then 5 sets of bench presses and 4 sets of biceps ( raised the weight on the machine to 55 kg and doing 10 repeats in each set) and triceps (assisted dips). I also did 4 sets of ab crunches and 3 sets of lower back and upper back (reverse butterfly) exercises.

Tomorrow will be a long day ar work, but I also need to do a workout, since I won't have any time to do one on Wednesday due to a MM concert.

Sunday funday (6) (8.11.2009)

I tried to pick up on the aerobic stuff, since lately I've been doing pretty much only anaerobic workouts.

I did 30 minutes on the AMT, wanted to do more, but got bored since there was nothing good was on TV. I followed with four sets of bench presses, shoulders, abs and upper back (with reverse butterfly).

I'm sure tomorrow I'll find myself doing my normal exercises tomorrow...

Sello (5) (6.11.2009)

Today I went to Elixia Sello. I did my usual thing, this time in a bit of a hurry since I had to pick up my wife afterwards and I wanted to get back home quicky to continue reading Kat von D's High Voltage Tattoo.

So. 12 minutes on the xtrainer, 5 sets of bench presses, four sets of biceps and triceps, 3 sets of abs and upper back.

Tomorrow will probably be a day off.

Four (4) (5.11.2009)

Off to the gym, even though I'm a bit worried I might be getting sick. Better to get as much physical exercise done before the flu gets me as well.

12 minutes on the AMT, this time with a bit higher resistance than usually. That got my heart rate up right away which felt good. The problem with AMT and other warm up machines is that I get bored really quickly if there's nothing good on TV. I need to load something good to watch to my iPhone or something because now that there's snow on the ground I won't be biking or running anymore and will need to do more aerobic crap indoors. We did talk about starting to play badminton maybe once a week with my wife, but until we do, I need to do something.

After the AMT did the usual four sets of bench presses, abs, shoulders, biceps and incluned bench presses. didn't get to do dips at all, the machine was taken the whole time I was at the gym.

More of the same tomorrow.

Raditude (3) (3.11.2009)

Gym gym gym.

Armed with the new Weezer album "Raditude" I headed to the gym. I though this would be perfect workout music, and I was right.

2 km in 12 minutes on the treadmill was followed with five pyramid sets of bench presses (10 repeats with 50 kg, 8 w/ 60 kg, 6 w/ 70 kg, 8 w/ 60 kg and 10 w/ 50 kg). I continued with four sets of abs, shoulders, biceps, dips and leg presses.

I feel really good, although I'm bummed that I went for a kebab buffet lunch instead of just having a sandwich at the office. For the rest of the week I need to be extra strict about my eating. I've gained 5 kg since starting this fall workout regime. I don't know if I should be worried, or if it's just part of focusing on getting some muscle mass?

A little more aerobic (2) (2.11.2009)

Didn't really have a plan when I went to the gym today, and ended up with a no plan workout. Well, I suppose it's still better than staying home and eating on the couch.

35 minutes on the AMT followed with four sets of biceps and iclined bench presses. I hate mondays at the gym when everybody's there trying to feel better about themselves, unlike serious athletes like me. :-D

I promised to start setting goals for the next nine months. First goal is to get at least 200 new workout sessions before August 2010. Today was number 2. I will indicate this goal in the title. I'll add number 1 to yesterday's blog entry.

Easy Sunday (1) (1.11.2009)

Today started with a few nice cups of coffee and a few hours of No Reservations. That was the fun part.

We decided to go for a family walk, me, my wife and our dog. We ended up walking for 1 hour and 43 minutes and covered 9,36 km. Almost right after coming back from the walk I went to the gym. 12 minutes on the crosstrainer, 10 sets of bench presses (4x5 with 70 kg, 4x8 w/ 50 kg and 2x10 w/ 40 kg), 2 sets of shoulders and 4 sets of abs.

For dinner I made us pasta carbonara, so right now I'm pretty stuffed. Now a few hours of Hercule Poirot, maybe if I really hate myself, I'll go for a run later tonight.

You can see our walk route at RunKeeper: http://bit.ly/4FqL47