Marklyft & Holistic Vassleprotein

 God dag, kära vänner!

Jag tänkte komma till er med ett litet kort inlägg om läget just i detta nu. Jag tränar för tillfället måndag till fredag, tre micro-workouts per dag, ca klockan 09:00/12:00/15:00. Denna vecka är upplägget som följer:

MÅN: Axlar & Ben. Ett set/MW.

Hantelpress(2x16kg) ca 15 reps, Bulgarian Split Squats(24kg KB) 8/8 reps, Side lateral(2x10kg hantlar) 10 reps, Pistoler(bodyweight) 5/5 reps + lite front raises för axlarna

TIS: Rygg & Mage

Stående rodd med EZ bar(70 kg) 10 reps, Windshield Wipers 10 reps, Strict Pull Ups(bodyweight) 10 reps

ONS: Triceps & Ben(gjordes på jobbet i ett enda pass, alltså 3 st workset/övning)

Barbell Skull Crushers(35kg) 8 reps, Knäböj(85kg) 5 reps, Dips(BW) 10 reps, Marklyft(120kg) x1, Triceps pressdown(24 kgKB) ca 8 reps

TORS: Biceps & Mage

Hantel Curl(2x18kg) 8 reps, Exercice Wheel 15 reps, Olika övningar för biceps med gummiband + lite crunches på pilatesboll & 3km lätt löpning(ca 20 min)

Fredagen blir det nog lite parallette push ups med viktväst(10-20kg nåt sånt) Om jag varit på jobbet eller ett gym hade jag nog kört lite bänk. Senast jag körde blev det 3x5x85kg. Mer för bröst imorgon kanske blir lite gummiband för men inget allvarligare då marklyften har tagit ut sin tribut. Förhoppningsvis kommer jag iväg och klättrar också, antingen ute eller inne på Bouldering Stockholm vid Globen. Funderar på att skaffa kort där. Återkommer om det vid senare tillfälle. 

Det ska tilläggas att jag körde lite pitch-block och hang board träning för fingerstyrka i tisdags. 

Jag har skaffat lite mer vikter från Decathlon och en viktväst, Ompu, från Tillskottsbolaget med 30 en kilos vikter. Bra grejer. Dessutom har jag gått ifrån proteinpulvret från Bulkpowder och fick precis hem 750g vassleprotein utan sötningsmedel från Holistic(annons). Vanilj valde jag också, istället för choklad, då jag gärna blandar den med lite frukt och bär till en röra och adderar lite Colostrum och kreatin. Mycket angenämt. Dessutom har jag skaffat en massagepistol som jag tänkte recensera i ett senare inlägg.

Tankar och reflektioner:

- Mer marklyft(mål 200kg med lätthet)

- Mer klättring(tror på pinchblock)

- Måste hitta en bastu

- Hålla tummarna att jag kommer in på kursen "Anatomi & Fysiologi" på Universitetet i Karlstad i höst.

Det var nog allt, folks. Gå i frid. 

HiFi Klubben, in da house!

Finally!

I have long been looking for a place to buy sound and technology gadgets that also provide top-class service, knowledgeable staff and a wide range of quality products. As a bonus, their website is a dream to navigate and it is very useful and inspiring as well. I am a little old-fashioned and have a lot of CDs left. When it came time to change CD players, I turned to the HiFi club and found the Denon DCD-50(add). Stylish and optimal player for my needs at a reasonable price. Super satisfied!

HiFive HiFi Klubben!

I love music. Singing, playing, listening, you name it. When the kids were small and showed interest in music, I tried to start playing a bit on my wife's old school guitar. Once I learned a few chords, I started to enjoy myself so much I went ahead and bought a couple of acoustic guitars and learned to strum along something that could be taken for rudimentary guitar playing. A steel-strung Yamaha FG820 and a nylon-strung Alhambra. The kids were at least impressed. Anyhow, I couldn't care less what others think when I find the playing and singing so satisfying.

As a parentheses, I just want to mention that on the Dramaten there were many "music snobs" who would rather go through life without even trying to play or sing just because the opportunities to become a concert pianist or guitar virtuoso were no longer there. Dramaten is certainly not the only workplace where jealousy and pettiness dwells under the surface, but probably one where it is very common.
    At least I didn't let myself get discouraged and now I play for a while every day.

It was not only fun & games today but the gym equipment had to be moved. It doesn't on it's own, you now.

Here's how it went:

Bench Press (WS-3x100kg, 3x95kg, 5x90kg & 7x80kg)

Mark Lift (WS-3x150kg)

Weighted Pull Ups (4x24kg, 3x32kg, 3x40kg, 3x32kg, 3x24kg)

Dips (15, 14, 5x24kg +)

Well, if we are going to explain a little, I usually take up to 5 minutes of rest before the heaviest Work Set lifts. Then, depending on how it feels, I go down to two, max three, minutes of rest in the tail sets. I haven't done dips in a long time.

   As I predicted, I was quite sore today, more so today than Wednesday. It's cumulative, of course. And not surprisingly, I was reluctant to go to the gym but managed to find something that motivated me again today. I obviously felt ok when I was there.

At Friskis where I train they have an excellent heavy bag sandsäck(add) that I kicked extensively during the breaks between sets. Mad props Nordic Fighter(add)!



"A Little Nonsense Now and Then
Is Cherished by the Wisest Men"
- Roald Dahl

May the Fors be with you!