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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Spinning – 75 minutes Activio

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.
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Workout 2011-10-25

Date: Oct 25, 2011
Name: Back/Triceps/Calf/Abs
Start Time: 07:45 PM
End Time: 09:00 PM
Duration: 01:15
Location: Sportlife Ullevi
Mood: Normal – Not Great But Not Bad


# 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

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Powerwalk Sunday


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.


Type Date Time Duration Distance Average Speed Maximal Speed Minimal Speed Avg Pace Climb Calories
Walking Sunday Oct.23
10:46 am 02:39:20 21.23 km 7.8 km/h 16.85 0 7:41 min/km 272.76 m 1241

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Training Saturday October 22

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:

Date: Oct 22, 2011
Name: 2-split – Legs / Chest / Biceps / Shoulder
Start Time: 04:00 PM
End Time: 05:15 PM
Duration: 1:15
Location: Sportlife Ullevi
Mood: Tired
# 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

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Exercise – Week 42 – Wednesday

Unfortunatly, my personal trainer Effie Tagaras were ill today, so I performed my usual back/triceps/stomach workout:
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

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


Training – Week 42

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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