March 28th & 29th workouts

Hey guys!

Yesterday I had quite a busy day with all the napping and stuff so I decided to add two workouts today! I am quite pleased with this weeks workouts, I had my doubts about this new regime, but it seems to be working.Image

The smoothie: 25 g protein powder, quark, non-fat yoghurt, rasberries and oats.

March 28th: Chest, Shoulders, Back

Incline dumbbell bench press, 3 sets with 15 reps each

Dumbbell bench press, 3 sets with 15 reps each

Flyes 3 sets with 10, 15, 20 reps (weights down -> reps up)

Front raise 3 sets with 15 reps

External cable rotation 3 sets with 10, 15, 20 reps

Lying t-bar 2 sets with 15 reps

Deadlift 1 set with 25 reps

Dumbbell row 3 sets with 10, 15, 20 reps

Incline ab crunches 3 sets with 25 reps each

March 29th workout: Biceps, Triceps, Legs

Bicep curls 3 sets with 15 reps

Hammer curls 3 sets with 10, 15, 20 reps (Weights down, reps up)

Cable curls 3 sets with 15 reps

Tricep pushdown with rope 3 sets with 15 reps

Tricep pulldown 3 sets with 15 reps

Dip machine 3 sets with 10, 15, 20 reps

Hack squats 3 sets with 15 reps

Sitting calve raise 3 sets with 15 reps

The main difference between this new program and the old one is that I train the whole body twice a week and I do the pyramid at the beginning of the week and longer sets with lower weights at the end of the week, this seems to be working for me and the recovery is much more easier this way. 

Anyways I’m feeling good about my diet and the weight seems to be stable now, maybe some muscle growth even? Never the less, I’m going to stick with this routine for 3 weeks and then add some more cardio (now doing it 1-2 times per week).

Take it easy guys and happy Easter!

-Joni-

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March 26th training: Biceps, Triceps, Legs and Abs

I had somewhat a successful recovery from yesterdays training: chest, back and shoulders were a bit tender, but that’s the sweet and right kind of pain. I was pleased and pumped to hit the gym!

Today I did a smoothie for breakfast/pre-workout drink. I had fat-free milk, some quick-oats (dried berries included), quark and Mass Nutrition My Whey protein powder mixed together. I got to tell you, this was a good mix. Gave enough energy to feel pumped and didn’t know nothing about hunger until after the workout was over!

Anyways here is the workout:

Warm-up: 5 min elliptical trainer

Biceps:

Bicep curls 3 sets, 12, 10, 8 reps

Hammer curls 3 sets, 12, 15, 20 reps (weights going down as reps got higher)

Cable curls 3 sets, 12, 10, 8 reps

Triceps

Triceps pushdown with rope 3 sets, 15, 12, 10 reps

Triceps pushdown (reverse grip) 3 sets 12, 10, 8 reps

Dip-machine 3 sets, 12, 15, 20 reps (weights down, reps up)

Legs

Leg extensions 3 sets 12, 10, 8 reps

Leg curls 3 sets 12, 10, 8 reps

Seated calve raise 3 sets, 12, 10, 8 reps

Standing calve raise 3 sets 12, 10, 8 reps

Hack squats (at the moment, personal favorite!) 3 sets, 12, 10, 10 reps

Abs

Crunches with extra weight 100 reps.

Cardio

Interval training with elliptical trainer 20min

Stretching 10-20min

Had a really nice feeling about this workout and also about this new program. Using the compound workouts I can get more out of my workout and do feel, that this 2-divided 4-times a week training rhythm suits me as well as training in the morning AFTER breakfast.

Even though my left hamstring is under ice at the moment, I feel I did quite nicely and I’m hoping that my recovery will be a bit better than last weeks. Going to go an take a walk in the evening and see if that helps!

Enjoy the spring guys!

-Joni-

March 25th workout: Chest, Shoulders and Back

Hey guys! It’s been a while and the weekend has passed. Great news: I’m not sick so I’m making assumption that there was some air-conditioning problems at the old workplace which caused my fever-like symptoms, so as of today I’m back with 100% !

Last Wednesday I had my leg day and something went terribly wrong with the recovery, nevertheless I played floorball on Saturday and today my legs feel finally quite fine.

Today I intended to hit the gym and train my chest, shoulders and back. I’m thinking of switching my routine in to a two divided routine which will be done 4 times a week so the whole body gets trained 2 times a week.

Today’s workout:

Warm-up: Rowing machine 5 min

Chest:

Incline bench press with dumbbells 3 sets with 15, 12, 10 reps

Flyes: 3 sets with 12, 8, 10 reps

Pec Dec- machine: 3 sets with 15, 12, 10 reps

Shoulders:

Standing lateral raise: 3 sets with 15, 12, 10 reps

Seated dumbbell overhead press: 3 sets with 10, 8, 6 reps

 

 

Back:

Lying t-bar row, 3 sets with 15, 10, 8 reps

Dumbbell row, 3 sets with 10, 15, 20 reps (weights go down as reps go up)

Back extensions, 3 sets with 10, 10, 10 reps.

Stretching.

I hit this workout in just about over an hour, so the tempo was pretty intense and it felt like it afterwards. But as I’m writing this (finished training 30 min ago) my chest and shoulders are pumping as we speak, so guess I did something right!

Tomorrow it’s going to be training day for biceps, triceps, legs and abs so stay tuned!

Take care guys, you all are an inspiration!

-Joni-

Help wanted!

As I suspected, my legs are killing me! Even though I streched them 2 times and went to the sauna. I also kept myself hydrated and drank my shakes but no – I’m still walking like a grandpa today.

I have always struggled with recovery after training my legs, so now I’m seeking help from you guys, all your tips are appreciated!

Nevertheless I had a great day today! Went to the cabin with our dog Linus and brother-in-law Anton to enjoy the amazing weather, grilled a few hot dogs and drank coffee. It was amazing! Nothing like the nature to put your mind to ease. Also did a nice 45min walk on the ice with Linus.

Now I’m cooking poronkäristys (reindeer stew) which is quite traditional Finnish food and tasty as well!

Take care guys!

Oh btw, I’ve lost today -13 kg from the beginning of the year!

Right here, right now

by Fatboy Slim was playing as I hit the gym today. I was feeling extra good about today’s  training, it was like meeting and old friend for a long time (1,5 weeks to be exact)

Anyways I decided to take the time today and train my biceps and triceps and also do some squatting aka. leg workout.

Workout:

Warm-up: 5 min elliptical trainer

Bicep-curls 3 sets, 12-10-8 reps with 15-17,5-20 kg.

Focused bicep-curls, 3 sets, 8-10-15 reps with 12,5-10-8 kg

Cable curls, 4 sets, 15-12-10-8 reps with 45-52-59-73 kg

Cable triceps pushdown, 4 sets, 15-12-10-8 reps with 39-45-52-59 kg

Hack Squat, 3 sets 10-8-6 reps, 20-40-40 kg

Squat (old school ones!) 3 sets, 10-8-6 reps, 20-40-60 kg

Sitting calve raise 1 set, 29th rep failure 40 kg (Muscle started cramping)

Stretching 20 min.

All these exercises can be seen at bodybuilding.com

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Post-workout meal: 300 g minced meat, cottage cheese, cucumber and tomatoes.

The feeling was awesome. I was a bit worried that I had lost some of my power, but everything felt good, part from the muscle cramps afterwards, but anyways. I was trying to take it easy, but was pleased that everything went so smoothly!

I’m going to try a new method of stretching today. Read a little about micro stretching right after workout and doing a better stretching session later in the evening. We’ll see if this works, because for me the leg days have always been the hardest ones to recover from

Now after 1 hour of walking with the dog I’m off to do my stretches and I’m going to hit the sauna afterwards!

Take care guys!

This week

I’ll return to the gym! Nothing wrong with me and overtraining might be behind me! Found out today that at work they’ve been having some air-conditioning issues and many co-workers have had flu-like symptoms as well. Fingers crossed that this the problem!

I finished my practice for the moment, now two weeks school and a few exams and then I’m off to my final 4 week practice at the local central hospital and youth psychiatric ward, really excited about this!

I’ve worked the whole day and I’m soon off to work again to a different plays for the night, wish me luck. Although the bright side is I can catch up with my blog reading finally.

But anyways, if no fever tomorrow – I’ll be at the gym Wednesday. I’m so happy about this!

 

-Joni-

Almost a week without…

…any kind of sports! and it has been very, very difficult! The good thing about this pause is that I’ve trimmed my routine to the max, selecting a very nice routine for the future. Anyways, it’s time to rest now and wait what’ll happen.

I’m going to see the doctor on Monday and probably will go through chest x-rays, bloodwork, etc. But we’ll see. It would be a good time to finally clarify what this is. Nevertheless,I’m feeling already a little better.

I’ve also been planning the future a bit. In the summer I want to go hiking again. In my honest opinion it is probably the best way to relax and calm your mind. Just being in the nature, admiring it’s beauty and feeling freedom… oh summer, be here already! Also I’m very excited about my cross training (CrossFit) to begin, eager to see if I’m up for the challenge!

Thanks to all who have been supporting me (especially one bunny in the skye comes to mind)! I’ll try to be worthy of your cheers and hit my goals!

Here’s a little song that I like, hope you’ll enjoy it too. A good example what two rivals can achieve together: 

Have a great weekend guys!