Tag Archives: gym

Keep on rollin’

It has been quite successful week what comes to training. Meal planning (which is pretty free, because it’s summer), workouts and recovery have all been going well. It comes to mind that even too well? Could it be that I’m starting to get into the rhythm again? Maybe not, but let’s enjoy the idea while it lasts 🙂 

Last week I got some not-so-good news from the doctor, my broken toe has been bothering me and it seems that there is some breakage in the joint, which will probably need an operation at some point, but not now. Well this will not slow me down, I’m going to do the exercises I can and keep myself from running. This will be quite easy because I love my new bike 🙂

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This week starts off with a rest day, yesterday it was all about blasting workouts with static components in between, really nice workout, although my toe was against it. I have made the decision to ride my bike to the gym and back, whether it rains or not, this will give me a good warm-up and starts the recovery process nicely so I can do my foam rolling and stretching at home later on.

The plan for the week is to do 4-5 exercises which include push and pull strength, 2 x TABATA and one longer bike ride with recovery in mind. More about these later on the week.

This weekend we have a great holiday here in Finland, called the midsummer or in Finnish: Juhannus. This traditionally means good food, company and partying (the Finnish way), it’s awesome!

Please do comment what do you like about the blog, all comments are most welcome!

-Joni-

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T to the A to the B to the…

I guess some of you guessed that I’m going to talk a bit about TABATA. I did my first exercise today and it blew me away, totally.

TABATA sounded a little bit weird at first, but I’ll admit, all the presumptions are gone now to the trash and I’m loving this. The basic idea of this training is to amp up your muscle growth and endurance, boost your metabolism and fat burn. The best thing about this is that the workouts don’t take that long. But you’ll work your *ss off. Guaranteed.

Basically it goes like this: first you start with a warm-up, 2-5 min then you start doing cardio e.g. rowing machine, stationary bike for 4 minutes by doing intervals: 20 sec max and 10 sec recovery. So in total you’ll get 8 x 20 sec max and 8 x 10 sec recovery. You can choose to do 2-3 different moves/machines with the same interval, total work-out time being around 20 min.

For me, I started with the rowing- machine for 5 min and then moved to TABATA, rested 3 min and did TABATA on a skiing machine, then a 2 minute recovery just by walking. I was exhausted at first but the muscles started burning just as I hit the car and I felt the pump. Amazing! I don’t suggest you doing this every day but 2-3 times a week sounds good to me.

And also this is CRITICAL! If you have a heart condition or any other basic illness contact your medical physician before attempting TABATA. Your HR (heart rate) will blow through the roof doing this exercise, it’s very intense so be careful not to break yourself!

btw, I decided that next year I’m trying to get my self into shape to compete in a Triathlon, we’ll see what happens. All the tips for this are most welcome 🙂

Take care guys and work hard!

Milestone achieved.

Today was my weigh-in day. I made a promise to myself that if I’d be able to lose 20 kg, I’d buy myself a new bike. Well, I purchased the bike last week and today I reached that -20 kg! So I can be happy with my new bike. But will this be enough? No way.

I set a new goal today, -30 kg in February 2014. This is totally achievable.

What I’ve learned from our CrossTraining workouts is that the mind wins over matter, when you’re fully concentrated and willing, you’ll get that one more rep out of you. Also in general my new way of life has given me more determination and in general I feel good, better than in years – and this is just the beginning.

After a weeks training of CrossTraining I already understand the effects what will become of those intensive training sessions. Strength, agility, endurance and speed all in the same package. I’ve also adapted a new way of thinking about my looks – I don’t care if I have a six pack or not, I just want to be able to do 20 pull-ups – when I’m 80. Being fit comes first, looks second. Luckily they tend to walk hand in hand (haha).

Tomorrow I have the day off from work and feeling a slight DOMS after yesterdays workout, but not as much as I feared, maybe thanks to the foam roll I purchased, it’s so cool. I’m getting tomorrow some more results from my doctor, regarding my broken toes. I’ll found out how long I have to hold myself from running, but luckily I got that new bike.

Take care guys and train hard!

-Joni-

CrossTraining basics pt. II.

Today was the second day of our two day CrossTraining techniques class. Was feeling a bit tired and fatigued from yesterday (as you can tell from the picture) also I suffered a little bit of DOMS on my abs and back, but never the less I went for it.

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The eager trainer 😀

Day two was all about squatting and weights. Again it was somewhat interesting that the things that I thought I was doing right when squatting were actually all the wrong things. But it was nice to see the progress from yesterday that the instructions already had set in. Well not 100% of the time, but anyways. Nice warm-up, then some basic techniques with a stick, then slowly moving on to weight training, it was awesome. The thing that surprised me was that when I was doing the front squat, my hands didn’t have the required movement, this is something that I will work on.

In the end we did this course of 15 mins which included 5 burpees, 10 wallballs (8kg) and 15 squats. Me and my friend did the course 4 times and after that we were exhausted, but we gave it all we had and the feeling was like nothing better, when you hear your trainers cheering and your partner supporting you to do that one last squat or burpee, you find that energy somewhere to hit that goal!

Now there isn’t a single part of my body which isn’t aching, but I’m kind of liking the feeling never the less, it feels good to know that the weekend has brought something new and in general I learned a lot.

Will I continue my CrossTraining? Definetly, but not tomorrow… 🙂

Take it easy guys, will report on my way later on!

-Joni-

Out from the shadows into the world of CrossTraining

Hello guys! I must apologize for a long pause between my posts, but now I’m back on track and will keep you updated what’s going on. There has been some things that have needed more my attention, so unfortunately the blog has suffered a bit.

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 Sneak peak to my bag: shoes, towel, water bottle, protein bar and a knee support

Anyways today was the day that I’ve been waiting for a while now. It was time to take my first steps toward CrossTraining and I had a technique training day at our local F.I.R.E. fitness gym. The instructors were both welcoming and assured that there was nothing to be afraid of, explaining that CrossTraining suites all, the exercises can be scaled up or down to suite each trainer. I was there with a friend and we were eager to learn more.

The first warm-up was pretty nice, it was like back in high-school gym class, but the atmosphere in our group of 14 trainees was supportive and we all were there to improve ourselves and to support each other. Awesome. I generally think, that this is one of the key factors why CrossTraining is so popular around the world.

Then it was squatting time. You know the feeling when you’re like “I know my stuff, I’ve been doing this x years”. And then you realize that all the years you’ve trained squatting you’ve been doing it wrong. Priceless. It was amazing to see that when you work with your hamstrings and glutes it actually makes squatting a whole lot easier on the knees and more effective all along. Can’t wait to actually train on some weights tomorrow!

Then the thing I feared the most: Burpees. Instantly we got this hate/love relationship. But I can’t deny that they truly are effective and make you sweat. The plus side is also that the move itself is so effective that you actually activate your metabolism and fat-burn. I have to try this tonight as well.

The whole class was amazing and we went through several techniques so that when we start doing our WODs we won’t get hurt. In the end we had this circle where we had to two different types of moves in pairs, 5 reps at a time for 1,5min. There were 8 different moves and I tried my limits and after doing that last box jump the feeling was amazing! It felt like I survived this, barely, but nevertheless.

I truly feel that CrossTraining is what I want to do from now on, but also running and biking will be a major part of summer/fall routine.

Will keep you updated on day two of our technique class tomorrow!

Take it easy guys and push the envelope! (btw, -15 kg this year!)

-Joni

Train you bastard!

Hey guys! It has been a while from my last post, sorry about that! It has been a bit hectic at times, but training has gone pretty good! Although I found myself cheating a bit when training biceps, but I will improve next week!

This week I trained only twice at the gym because it was a busy week. But the workouts were quite good, especially my personal best on the crosstrainer, two uprising intervals for 40min HR being 160-max, the feeling was amazing when I finished, really felt like I am improving.

Next week I will be doing longer concentration sets at the gym and I will add more cardio, been thinking of running 30-45min every morning (or at least 3-4 times) every week. Hopefully this will increase my air intake and endurance overall. Also it will amp up my weight loss, now it has been quite stable and I feel that I have gained lean muscle, because measurements have been going down, as weight has been stable.

I thought about motivation also this week. Getting good feedback from family and friends is nice, but they have seen nothing yet. Lets amp up and hit those goals!

Thanks for your support and please leave your comments, they are the best motivation!

-Joni

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-