IT professional and behavioural scientist with passion for entrepreneurship, social media and tea.
Back home after a great strength training workout with my awesome PT Effie Tagaras at Sportlife Ullevi.
She knows the tricks to outsmart my strong traps that tries to make my shoulders shrug all the time during the exercises.
Today we split up the strength training schedule to 3 days, instead of 2.
Now, drinking my chocolate soy protein shake and eating bread with mushroom paté, sunflower seeds, and LOTS of alfalfa sprouts. Yummy!!!
Today, I was at Sportlife Lindholmen doing a 75 minutes long Spinning Activio workout.
The spinning exercise were led by Frida Lantoft which is a very energic, motivating, and happy instructor.
| # | Exercise Name | Set | Kg. | Reps |
|---|---|---|---|---|
| 1 | V-Bar Pulldown | #1 | 63 | 8 |
| #2 | 63 | 8 | ||
| 2 | Barbell Deadlift | #1 | 40 | |
| #2 | 0 | |||
| 3 | Hyperextensions (Back Extensions) | #1 | 20 | 10 |
| #2 | 20 | 10 | ||
| when totally extended, I press the weight against the chest | ||||
| 4 | Dips – Triceps Version | #1 | 5 | 9 |
| #2 | 5 | 9 | ||
| 5 | Standing Dumbbell Triceps Extension | #1 | 15 | 20 |
| #2 | 20 | 4 | ||
| 6 | Triceps Pushdown – Rope Attachment | #1 | 15 | 6 |
| #2 | 15 | 6 | ||
| 7 | Pushups – Close Tricep Position | #1 | 0 | 8 |
| #2 | 0 | 8 | ||
| 8 | Lying Leg Curls | #1 | 0 | 20 |
| #2 | 0 | |||
| Lying legs curl with ball | ||||
| 9 | Standing Dumbbell Calf Raise | #1 | 25 | 15 |
| #2 | 25 | 15 | ||
| Weighted Single Leg Calf Raise | ||||
| 10 | Weighted Twisting Situp | #1 | 20 | 8 |
| #2 | 20 | 8 | ||
| plate raised in front against legs, moving around | ||||
| 11 | Crunch Up | #1 | 20 | 8 |
| #2 | 0 | |||
| 12 | Plank | #1 | 0 | 65 |
| #2 | 0 | |||
| 13 | Hanging on bar | #1 | 0 | |
| #2 | 0 | |||
Today, it’s Sunday, and as usual I have done a powerwalk in the woods (Överås – Delsjön – Härlanda – Överås).
I was somewhat tired, but the weather was fantastic!
Lots of people in the woods.
Statistics:
| Type | Date | Time | Duration | Distance | Average Speed | Maximal Speed | Minimal Speed | Avg Pace | Climb | Calories | ||
| Walking | Sunday Oct.23 2011 |
10:46 am | 02:39:20 | 21.23 km | 7.8 km/h | 16.85 | 0 | 7:41 min/km | 272.76 m | 1241 |
Have finished the training for today =) 20 minutes jogging and 20 minutes walking during the forenoon. A great 1:10 h strenght training workout during the afternoon, and now 30 minutes powerwalking. Have also gained 1 Kg (hopefully muscles) since last Saturday =). My new weight is 78 Kg.
Now, drinking green tea and working with my web sites. Have a great evening everyone!!
Today strenght training results:
| # | Exercise Name | Set | Kg. | Reps |
|---|---|---|---|---|
| 1 | Barbell Squat | #1 | 50 | 10 |
| #2 | 50 | 12 | ||
| 2 | Leg Extensions | #1 | 108 | 15 |
| #2 | 0 | 10 | ||
| 3 | Wide-Grip Barbell Bench Press | #1 | 25 | 12 |
| #2 | 25 | 12 | ||
| 4 | Dumbbell Flyes | #1 | 0 | 17 |
| #2 | 15 | 7 | ||
| 5 | Cable Crossover | #1 | 0 | |
| #2 | 0 | |||
| 6 | EZ-Bar Curl | #1 | 15 | 19 |
| #2 | 20 | 8 | ||
| 7 | Standing One-Arm Cable Curl | #1 | 20 | 8 |
| #2 | 20 | 8 | ||
| #3 | 20 | 8 | ||
| 8 | Side Lateral Raise | #1 | 3 | 15 |
| #2 | 5 | 12 | ||
| #3 | 7 | 10 | ||
| 9 | Shoulder – backside – with cable and rope | #1 | 40 | 12 |
| #2 | 40 | 12 | ||
| 10 | Seated One-Arm Dumbbell Palms-Up Wrist Curl | #1 | 15 | 8 |
| #2 | 15 | 8 | ||
Unfortunatly, my personal trainer Effie Tagaras were ill today, so I performed my usual back/triceps/stomach workout:
Results:
CrossTrainer – Gradient: 11, Resistance: 50, 125 rpm, 8 minutes
Lats – Cable Close Grip Pulldown – 62.3 Kg * 8 Reps * 2 Sets
Low back - Barbell Deadlift – 40 Kg * 12 Reps * 2 Sets (taking it really easy since I’m learning the correct technique)
Low back - Weighted 45-degree Back Extension (on hyperextension apparatus) – 15 Kg * 10 Reps * 2 Sets (when totally extended, I press the weight against the chest)
Triceps – Triceps Dip – 0 Kg * 12 Reps * 2 Sets
3-Set:
Triceps – Dumbbell Triceps Extension – 15 Kg * 14 Reps
Triceps - Cable Pushdown (with rope attachment) – 20 Kg * 6 Reps
Triceps - Close Grip Push-up – 0 Kg – 6 Reps
Hamstrings – Lying legs curl with ball – 20 Reps * 2 Set
Calf – Weighted Single Leg Calf Raise – 25 Kg * 14 Reps * 2 Set
Abs -Weighted Twisting Situp (plate raised in front against legs, moving around)- 15 Kg * 8 Reps * 2 Set
Abs -Crunch Up – 15 Kg * 14 Reps * 1 Set
Core -Plank – 90 seconds * 2
Hands/Fingers – Hanging on bar – 60 seconds and 35 seconds
Monday -Rest
Tuesday – Rest
Wednesday – Back, Triceps, Abs – and a modified training program together with my PT Effie Tagaras at Sportlife Ullevi
Thursday – Rest
Friday – Rest
Saturday – RPM™l 50 min Sportlife Domkyrkan
Sunday – Legs, Chest, Shoulders, Biceps – 3h Powerwalk
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