Certifications:

S.A.F.E Traninginstructor.

The Academy Boxinstructor.

* Many Years of Martial Arts Traning.

* Swedish Army Ranger.

* Swedish Police Academy.

* Nutrition and Diet Expert.

Here you can get some insperation and look at some videos of my training. 

   

"Those who do not have time for physical activity, must sooner or later set aside time for illness"

No powerwalk today when the school start at 8am, but breakfast as usual, which consisted of two unsweetened wholegrain sandwiches with a can of rinsed mackerel fillet and a protein drink.

Snack was a banana, orange and carrot sticks at 10:30am.

Lunch was chickenfilee with hole grain spaghetti and grated carrot. 


Kre-Alkalyn piller then go to the gym for a back pass, last dose today, then it's out of Kre-Alkalyn and I will buy some new dietary supplements now that student fund replenished.

 

Back.

 

Heating ease in sitting rowing.

 

Seated rowing v-handle: full mag 20 plates 4X8.
Seated rowing machine wide grip: 14 plates 3x8. 
Seated Rower high wide grip: 11 plates 3x8. 
Latpull to Chest: full mag 20 plates 3x8. 
Standing barbell rowing: 52,5 kg 3x8. 
Reverse flyes machine: 45kg 3x6 traded down pull-up with V-handle 3X5. 

  

  
Cardio.
10min easy jogging, followed by 10min of the Cross. 

  

 
Had good intensity today at the pass and felt decent strong, but really haunted  by shoulder and left biceps drew but know that it does not get better with  rest so I go on as usual (must be age takes its toll) haha.

After training, it was home and the food was the same as during lunch, the next goal will be mini-cottage cheese with a banana and some orange last meal will be an omellet. 

  

  
 

  Thursday A morgonwalk today when I did not feel like jogging, jogging will be taken after the training as usual. 
Looked around bit on the net download some new music in the MP3 then it became a one-hour round around Växjösjön.

Benefits of energy today so it went quickly and easily :-)
Just ate some breakfast, consisting of two Unsweetened whole grain sandwiches with three boiled eggs on bread and a protein drink with minimilk (becomes so much tastier then)

Took my Kre-Alkalyn pills, namely four. 
I take them about 40-60min before workout and one after, today gymplan is shoulders workouts and a little abs.

Feel that the motivation is on top right now and what awayts is very hard training with  gym, jogging, cardo, and no party.

Bad combo with the party and training for it slips easily into a little bad food at night and the day after, did you know that there is as much calories in a beer like a  90grams hamburger.

  Saturday,
Start the day as usual with my holegrain unsweetend sandwiches and today there were three boiled eggs on bread, and my protein drink that is Body Science Whey-100.

Go write the exam then took my four Kre-Alkalyn pills away to the gym and it got to be a front side leg today.

 

Front Legs.

 

Mild heating in a seated Leg Extension 3x10.

 

Seated Leg Extension: One leg at a time: 7 tiles 3x6.

                                         12 tiles (both legs) 2X10.

                                         Full mag (15 tiles plus three weight plates) 2x7. 

  Squat: 100 kg 1x10. 

           160 kg 2x5. 
 
           120 kg 3x6. 

Squat in the smith machine (front bar): 100 kg 3x8. 
Hack Lift: 120 kg 3x6. 

  

Cardio. 

 13min light jogging.

 

After the pass home to eat and as usual there was chicken with pasta holegrain. Tonight is movie night so may cheat a bit today with chicken, potato wedges made of solid potato, and salad taziki and little swedish sweets :-)

Yesterday, it became an omelette 4eggs with two yolks and a can of mushrooms.

Cheat a bit late in the evening with some popcorn popped in rapeseed oil, gulped down two half filled mouths with bright psylliumfrö. It forms a film around Frot allowing all carbohydrates take longer to pass through the stomach, thus lowering the GI of the meal by about half.

Then, before bedtime, there was a chicken and protein drinks.

 

Offers a small film from benpasset today, tried to put on some music but the file could not edit in my program so you have to put up with a little groan :-)

 

  Sunday, 

Slept late today and felt rested, but it hurt in my legs and buttocks when I wake up wonderfully, there is probably no sore muscles that are as wonderfull as legs.

Out on an easy morning jogging workouts of about 25min, I diden´t want to go my ordinary morgonround today, then some breakfast as usual, two hole grain sandwiches with a can of rinsed mackerel fillet and my vanilla protein drink.

 

The bread I have is such nasty bread, dry, hard and taste not to good but a tip for you, freeze the bread and toast it pretty hard.

Much tastier and it's healthier if you roast the bread, do not remember what I read it but can imagine it is because the bread is not broken down in the stomach as fast given that it is harder.

 

Digestied and download some new music in the MP3 again, swallowed my pill then go to the gym after a little wile. 

 

Bakside Legs.

Heating, seated hamstrings 3x10.

 

Seated hamstringscurl: full mag of 10 plates 4X6, then the last two times to change down to 5 plates pumping out. 

Straight deadlift with barbell: 100kg 1x10. 

                                                         160kg 3x8. 
Straight deadlift dumbbells: 52,5 kg 3x8. 

 

Abs.

 

High Sit-ups: 10kg weight on the chest 3x15, the last two drop-weight, pump out. 
Crunches: 3x8 strictly followed by pumping out. 
Sidocrunches (legs lying on its side): 3x12.

 

Cardio. 

  7 min light jogging on the walkway.

13 min crosstrainer. 

 
The pass went well today, fast and efficient, the food for today consisted of chicken, potato wedges and salad.

Snacks will now be two eggs hole grain sandwiches with proteindrink. 

Diligent with the camera at the gym so a small film clip today again :-D

  Monday, 16/11 

  Wake up around half past eight today, and went almost directly on my powerwalk, took a slightly different round today, so time today was about 45 min. Can say that I am getting sick of Växjösjön now after 2 years.

Home to eat breakfast as usual and you know what it was and the on them was a can of rinsed mackerel fillet.
Later today it will be back or chest will see what I feel  like when I get down to the gym. 

  

  Some general tips to consider:

* Drink plenty of water, the body consists of about 70% water and your fluid balance is not in order, you can not perform optimally.

 

* Eat small portions frequently, try to aim for 2-3 hours. And please fill your plate with plenty of vegetables.

 

* Vary your workout, replace a little exercises, run them in different order, heavier, lighter, drop-sets ,all of what the body is not accustomed to.

 

* You can work out how much and hard as you want but if you don´t handles your diet and your intake of alcohol, you will not get the results you want.

 

* Note that you must allow yourself to cheat at least one day a week or you will in the long run not be able to keep your diet. Write down what you crave to eat when you get a craving for something good and then when your eatingday comes it is perfectly permissible to throw in how much you want to all the good things on the list. :-D 

  

  
Hope it can give you a small step in the right direction or something new to pick up. 

  "Others live to eat, I eat to live" 

  

Not in the mood for chest today when the shoulder makes a bit more sore than usual, so had become a back pass.

 

Back.

Heating with ease Lat to the chest 3x10.

 

Lats to the chest broad grip: full mag 20 plates 3x8. 
Chins: 3x8 after each time switch down, get help and to broaden the grip. 
Upright rowing with dumbbells: 52,5 kg 3x10. 
Lats V-grip: 16 plates 3x6. 
Seated row: full mag 20 plates 3x8.

 

Cardio.

10min easy jogging, followed by 5min on the Cross. 

 
The pass went really well today, good pump and felt strong.

Home to eat some chicken, potato wedges and a little salad to it, the middle meal today consisted of chicken, hole grain spaghetti and salad. 

 
Tonight it will be a little protein fluff to dinner, really good and hearty, and a small clip from today's workout. 

 

  Wednesday 
 Was on a photo job this morning so tomorrow cardion was possible. 

At the gym today I felt not good had no desire at all,had my  thoughts elsewhere, but a frontleg pass it was. 

  

Front Legs. 

Heating at Leg extension a few light sets. 


 
Leg Extension: 60kg 1x8. 

                      80kg 1x8. 

                      110kg 1x8. 

                      139kg 1x8. 

                      147.5 kg 3x8. 
Squat in the macine: 130kg 4X8. 
Leg press: 200kg 2X8. 

                         300kg 2x6. 

 


Cardio.

10min easy jogging, followed by 5min cross.

 

Home and it had become a bit heated cooked potatoes with salmon and some milk.

The breakfast consisted of two WHOLEMEAL sandwiches with eggs and chocolate protein drink.

Felt, as I said before no way to train and thought of skipping my cardio after the pass, but know that just to get started and run a bit easy, I had at least done something.