I'm Back Baby! ...sort of...

Well, hello again!

After over a week of being sick, some sort of summer cold, I tried my hand at working out again. I did so at our local Friskis & Svettis gym. I've had my suspicions about going so heavy in my existing routine. Working up to 3x3 reps has been kind of brutal. I have not idea if that is the culprit in the case of me being sick more often this spring but it's worth looking in to. With that to consider I decided to try something new. It spells..don't go so damned hard! And by that I mean don't go so heavy and don't go to failure ALL the time. We will see how this plays out, boy's and galls!

The Work Out:

Warm Up - 1000m row on the Concept 2, 4:38

Low Bar Back Squats: 3 x 5 - 80 kg, 2 x 8 - 60 kg

Barbell Hip Thrusters - 3 x 10 - 60 kg

Military Press - 3 x 5 - 40 kg, 2 x 8 - 30 kg

Dumbell Biceps Curl - 3 x 5 - 18 kg, 2 x 8 - 12 kg

Farmers Carry - 3 x 50 Steps w/ 40 kg Kettlebell in Each Hand

Face Pulls - 2 x 12

That is all she wrote! I can't say I was feeling it. I was not all there. But the motto was "easy does it", and for the most part I stuck to that. The Hip Thrusters was a new one for me, thank you Jeff Cavaliere at Atlean-X, and I had a hard time finding a good spot on my pelvis to rest te bar on. It was somewhat uncomfortable whatever I did. But a seriously worthwhile exercise. I just have to get it dialed in, I guess.

But what did you eat today, you might ask? Apart from a Whey Protein shake with Collagen and Creatine,  here comes the answer to that question:

Breakfast: Two boiled eggs and some ham.

Lunch: Beef liver and chorizos with mustard

Dinner: Remains to be seen...probably something carnivorous

"Courage is grace under pressure."
- Ernest Hemingway

May the Fors Be with you!

Recipe for meatloaf

Hello again!

Due to the high demand here comes the recipe for my bacon wrapped meatloaf with a core of Feta Cheese.

Meatloaf:

7-800g of minced meat
Two eggs
One half grated yellow onion
Half a dl cream

Salt pepper (herb seasoning if fancy that sort of thing)

Greased ovenproof form. In with the curdled meat pulp, dig a ditch, in with the Feta Cheese, cover it up. Overlay a package of bacon distributed as in the picture, in with the thermometer and into the oven at 200 ° until the inside temperature has reached 70 °. 
     Serve with salad, sweet potatoes or just ice cold beer. 😄

In addition to this, some heart rate-boosting activities were done:

5 rounds with 6 repetitions:

Cross Over (rubber band)
Biceps Curl (rubber band)
Close Squats
Diamond Push Ups
L-Pull Ups
Face Pulls

Scull Crusher (rubber band)

No significant rest between the rounds but the pace was quite moderate so the need never arose. A nice way to get some of your juices flowing and a much needed increase of the heart rate.

"Nothing is Permanent in this
Wicked World,
not even 
our Troubles."
-Charlie Chaplin

May the Fors be with you!

Leaving Dramaten, Monday Madness & 24 Hour Fast

Hi there folks!

Gammal man gör så gott han kan.

How are you?

It seems no better than I am going to do a daily thing of this here to write on the blog. It works well as long as I am on vacation but come August time will be harder to come by. New job, new workmates, new routines, new everything !. I take leave from Dramaten after working as a theater technician there for twelve years to try my hand at B2B sales. The company is called Ergoff and deals in ergonomic office solutions and courses. 

To make a long story short (the long one will surely come at a later date), I decided to see if the grass is still greener outside the gold-laden walls of the theater. The first thing I did was to make a quick search on  Blocket Jobb(add) and see what was available. As a theater technician, alternatives are, to say the least, limited. I was not interested in finding a job at any other theater or rental company or the like. After no end of bothers, it dawned on me that I could look after jobs I hadn't even thought of before. Sales job (Taboo within the world of cultural) I handed in applications to a few and went to a bunch of interviews but what I eventually chose was Ergoff.

As I am interested in health care and health in general, I felt that I could stand behind the products they sell and hopefully help a lot of sedentary office workers to a healthier life. A small dilemma with the new job is that at Dramaten I have been wearing work pants and steel cap shoes. Now I'm going to meet customers and look "representative", I guess. I have looked around a little online and found a store that I hope can equip me for the upcoming service. Stayhard(add) is a store that seems to have everything I need, from head to toe. I like how intuitive the website and the search features are. The fact that they are a purely men's shop simplifies and clarifies the experience. The range of products falls in line with what I experience as my taste and the service and payment options leave nothing to be desired. I have not yet made a purchase so I will probably come back with a more detailed review.

That's what that about that. Now there will be some training. I have 4-5 hours left on a 24 hour fast which I usually do on Mondays. What I take in during fasting is water, coffee and salt. The coffee is black.
The training stayed at home on the lawn, again, as several family members wanted to train with me and also it is a bit of a threshold to get away. (I do have a membership at Friskis & Svettiskort, so You know)

This is what I got out of me today:

5 min jump rope

3 rounds of 3-6 reps (some exercises exceed the amount of repetitions when higher weight is not available):

Side Lateral Dumbbells (2x16kg)
Kettlebell Swings (15x32kg)
Dumbbell Biceps Curl  (2x24kg)
Triceps Push Down (35kg)
Toes to bar (5 rps)
One Arm Row (5x42kg)
Parallette Push Ups (12reps)

Just when we hade finished our work out the heavens opened and we had a river of water of biblical proportions come down on the piece of land we call our garden.

In the exercises that involved weights, the weight was increased in two rounds before the Work Set. The work out was made as a circle, if it was not clear, with as much rest in between as needed to get the pulse down slightly. In addition to the mandatory Klean Kanteen(add) water bottle(was really needed today) I'm sporting a pare of Adidas Tiro 19 Training Shorts(add) with Houdini Dynamic Boxers(add) underneath. Houdini has been my go-to underwear for as long as I can remember. Works at work, at the gym as well as out on the cliff.
Some of the most affordable Kettlebellsen(add) I have come across is from Nordic Fighter(add). I have accumulated some Kettlebells from different sources over the years. And if you like to use parallettes and not like me have the opportunity to make your own, they also have prisvärda såna. They have also provided me with most of what I need for the crossfitting and the MMA.

The work out took about an hour, including all the doodling with weight changes and family counseling. A little too much time for my liking but after all it is vacation. Sometimes it was pretty intense and in the end I felt pretty done.

I end the post with a good quote:

"I'm not telling you it's going to be easy,
I'm telling you it's going to be worth it."

May the Fors be with you!

Then It All Begins!

Hello all you happy people!

Here I will write a little about what it can be like being 45 years of age and formerly a lot of things and have a family and on top of it all, after 12 years, I went from a comfortable, safe and mediocre paid job at the Royal Dramatic Theater, with 8 ! weeks of vacation towards an uncertain future in an uncertain industry with an uncertain feeling in the stomach.


In addition, there will be a lot of exercise, diet and mental well-being. How these things effect you positively and negatively as the years pile on. What has worked for me when it comes to routines and products and then I test new routines and products and hopefully we all can benefit.

In a later post, I go into a little more detail on how "Me Too" was just the last nail in the coffin that made me decide to leave the national scene.

Well met