Feb 18 Biceps, Shoulders, Cardio and some Abs

The clock woke me up at 5 am this morning. Didn’t actually have any difficulties waking up. I packed up my training gear, ate half of my protein bar (like I do every morning before workout) and headed towards the gym. Luckily I live quite near my gym, only a quarter mile or so. At 5:30 am I was ready to start my training.

Warm-up: 5min Elliptical training


Rotator cuff warm-up: External shoulder rotation + wrist twists with dumbbell 15-20 reps

Superset (no rest between workouts)

Single-arm lateral alternating raise 3 sets 15 reps with 4kg.

Standing lateral raise with 3 sets 15 reps with 8kg.

Feeling the burn after those two, I resumed to regular sets.

Seated dumbbell overhead press 3 sets 15 reps with 10kg

Standing cable reverse flyes 3 sets 15 reps per side with 39kg


Dumbbell bicep curls 3 sets 15 reps with 10kg (did one set with 12,5kg 14th rep failure)

Hammer curl with dumbbell 3 sets 15 reps with 10kg.

Reverse cable curl with 3 sets 15 reps with 32 kg


Elliptical trainer 20min with intervals, HR 150-180 (really made me sweat!)


Ab crunches 50 reps before elliptical trainer, 120 afterwards.


Workout time 90min.

Really felt good afterwards, although my energy level was pretty low. I ate little chunks of my protein bar during the training to keep my energy up and back home drank my recovery drink before hitting the shower. Breakfast included some rye bread, tomatoes, butter, 1 liter of water and my personal favorite: quark. Loads of protein, little fat. Very nice and filling with berries, fruits – you name it.


Feb 17 training: Chest and Triceps with some Cardio.

I had the flu this week, so today was the big day to hit the gym again. Was a bit afraid of how my body would react, but there was nothing to it actually. The only thing that showed, that I lacked that 10-15% of power today, but let’s blame the flu for that one.

I’ve been doing this routine where I hit the gym 4 times a week and always train 2-3 muscle groups. I have to work from 8 am to 4 pm so the perfect time for me to hit the gym is usually just before 6 am.

Today I trained my chest and my triceps.

Elliptical trainer 5 min warmup


Incline dumbbell press 3 x 15 reps with 12,5 kg weight (26,5 lbs)

Dumbbell press 3 x 15 reps with first set 14th rep failure 12,5 kg, then switched to 10 kg (22lb)

Dumbbell flyes 3 x 15 reps with 10kg


Reverse triceps pushdown with cable 3 x 15 reps with 40 kg (88lbs)

Dip machine 3 x 15 reps with 220 lbs

Dumbbell front raises 3 x 15 reps with 5kg (11 lbs)


Elliptical trainer, interval training for 20 min HR between 150-160.

And the most important thing to do after training: stretching.

Usually I’ve been training 3 muscle groups 4 times a week, but because of my work schedule I’ve had to break it down to little bits. Average training time is about 60-75 minutes.

Nice 2 mile walk with the dog later in the evening and now at 10 pm. I’m ready to go to bed. Tomorrow: biceps + shoulders + abs day!

Take care!


The day it all started to change.

I started shaping my life in January. I’m studying to be a paramedic atm and soon graduating. 10 years ago I was in the shape of my life and then a snap in the knee changed all that. It ended my sports career. My body didn’t react to the change at first, I ate as much as before, although I didn’t use those calories and a few years later, I had gained 30kg. I weighted 134 kg this January. Also I got this idea that I couldn’t do sports because of my knee. Now I realize that that was only an excuse inside my head. Yes – I still do have pain occasionally in my knee, but it doesn’t prevent me from training.

The main thing to do was to mentally prepare myself for the change and schedule a routine for myself. Before I went to bed, I  pictured what I would do tomorrow and at what time. For me it meant waking up 5 am and hitting the gym, then off to work and in the evening doing cardio with my dog. And also combining all that to eating healthy. After months work, I had lost 8 kg which I thought was amazing, and was very pleased with myself but knowing, that this could change in a heartbeat. And it did.

Two weeks later, I had gained 2 kg and soon realized that the problem was that I wasn’t eating enough food. I had days when my calorie consumption was between 1000-1500 and I trained hard so I had maximum calorie difference of -3800 cal in just one day. That changed for the better and I started eating about 2300 cal (in Finland we use kcal measurements which is the same) and still training right. Also I added a cheat day when I could eat freely.

Now, 6 weeks after my life change I’ve lost that -8 kg and feeling better than in years. I have learned the ways to keep me fit and will try my best to be on this road the rest of my life. This isn’t just a project that will end, this is something I want to do until the reaper calls.

The three pointers that I’ve had are 1) Train hard – get results 2) Nutrition 3) Get motivated every day.

This blog is for me and all you guys who feel the need to change your lives. I’m reporting as I go and all comments, tips, questions etc. are most welcome. I’m happy to answer to all your questions the best that I can.

-Joni Autio-

my way to a healthier life and a better me.