Squats – 107.5 Kg

Went to the gym very tired tonight after work. Took a Pripps Energy drink to get some energy.

The legs exercises went out very well:

Squat: 45.5 * 20 /  107.5 * 9 / 107.5 * 8 / 107.5 * 7

Leg Extension: 103.5 * 12 / 107.5 * 9
Dumbell Walking Lunge: +12,5 /+12,5

Squat Jumps: 9 / 9 / 8

Legs, chest and shoulder weight training with PT Effie Tagaras

Today I had a really great weight training with my personal trainer Effie Tagaras.
Before excersise, I took a Celsius Orange drink.
For the legs, we did Back Barbell Squats, super sets of Leg Extension and Dumbell Walking Lunge, as well as Squat Jumps.

For the chest and shoulders, we did super sets of Bench Press and Shoulder Flies, as well as Standing Cable Chest Flies and Lying Dumbbell Reverse flies.

After the exercise, I was completely emptied of all energy resources and almost couldn’t walk home. I took a protein drink including hamp protein (never tried before, but tasted great), soy protein, L-Glutamate and 7-Keto.

I really appreciate that Effie is so great at coaching me beyond the limits of my mind!!



Squat: 97.5 * 6 / 97.5 * 7 / 97.5 * 8

Leg Extension: 94,5 * 10 / 94.5 * 8 / 94.5 * 7
Dumbell Walking Lunge: +6 /+6 / +6

Squat Jumps: 10 / 10 / 10
Bench Press: 60 * 9 / 60 * 9 / 60 * 9
Shoulder Flies: 10 * 7 / 8 * 9 / 8 * 7

Standing Cable Chest Flies: 36 *7 / 36 * 7 / 36 * 5

Reversed Flies: 6 * 7 / 6 * 7 / 4 * 10

L-Glutamine and 7-Keto – Legs/Chest/Shoulders

Today is the first day I have tried L-Glutamine and 7-Keto.
I started of the day with 20g Scitec Soy Pro, 20g Body Science L-Glutamine and 200mg Body Science 7-Keto.
After that, I took 20g Scitec Soy Pro and 20g L-Glutamin three times (at lunch and before/after workout), and 100mg 7-Keto twice (before and after workout).

Went to the gym late tonight. There was a lot of people at Sportlife Ullevi, so I had to wait a while before I was able to exercise.

This is the results for tonight:


Squat: 87.5 * 10 / 90 * 8 / 90 * 7

Leg Extension: 94,5 * 8 / 96.7 * 8 / 96.7 * 7

Bench Press: 60 * 7 / 60 * 6 / 60 * 7

Standing Cable Chest Flies: 36 *8 / 40.5 * 4 / 36 * 5

Reversed Flies: 6 * 7 / 6 * 5 / 3 * 10

Shoulder Flies: 10 *11 / 12.5 * 5 / 12.5 * 5 / 12.5 * 4

Pre-inventory sale at MM Sports and triceps/biceps/abs/core workout

This afternoon, I visited the MM Sports store who had a pre-inventory sale on their clothes and dietary supplements.


I bought:

1 Better Bodies gym pant (black)

Better Bodies Gym Pant
1 Better Bodies Weight Lifting belt

Better Bodies Weight lifting belt

2 Gasp PRO rib tanks (black)

Gasp PRO rib tank


1 Dcore Bodyfit Singlet Men (Black/White)

Dcore Bodyfit Singlet Men


1 Better Bodies Jersey Gym Tank (999 Black)

Better Bodies Jersey Gym Tank


1 Better Bodies Flex tight tee (Black/Black)


Better Bodies Flex tight tee

1 Better Bodies Mesh Gym Shorts (Black/Grey-986)

Better Bodies Mesh Gym Shorts

2 Body Science 7-Keto (100mg)

Body Science 7-Keto 100st 100mg

2 Body Science L-Glutamine

Body Science Glutamin 99.9% Rent

I have never tried L-glutamine nor 7-Keto before, so it will be interesting to see the eventual results. I will report the results here later on.


After visiting MM Sports, I went to Sportlife Ullevi and did a triceps/biceps/abs/core workout.

It felt good, but I couldn’t find the weight belt, so the Dips exercise didn’t go that well (usually I add 30+ Kg).

Dips:  0 * 30 / 0 * 20 / 0 * 10
Triceps triset: 25 * 6 /  50 * 8 /0 * 20
Biceps curl with dumbbells: 17,5 * 9 / 17,5 * 7 / 17,5 * 5
Biceps Cable Cross-over  curl: 18 * 13 / 22 * 5 / 22 * 6
Crunches with weight plate: 25 * 14 / 25 * 9 / 25 * 6
Plank with leg lift: 132 seconds

In summary a good day and I am ready for an awesome 2012 workout year!!

Spinning Activio 75 minutes

Just returned home from a Activio spinning 75 minutes workout.

Now, I am really tired and it feel like I am falling of the chair any minute =)

Activio Spinning workout 60 minutes

Today, as usual, I went to SportLife Lindholmen for a 60 minutes Activio spinning workout.
Today, there were a lack of  Activio heart rate chest belts, so I trained without a such.
Maybe it was good, since I had to listen even closer to and take note of the signals from my body and my pulse.

I performed somewhat good, not as good as last week, but I am satisfied with my results.


BodyCombat – 2nd visit

The BodyCombat workout today ended up quite better than the first one last week.


Today, I attended a BodyCombat class for the first time.
Damn it was intense!! I must have looked pretty funny ;)

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Spinning 60 minutes Activio

Back home after having trained Activio spinning for 60 minutes at Sportlife Lindholmen.
Today, we trained at climbing up a steep hill.
I have been very tired the whole day, but the workout went out really great, and I managed to be number two at the top!!

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New 3-split strenght training schedule

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!!!



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