Tag Archives: workout

A new start.

Hi guys! Past week was pretty aweful as the flu kicked in, so I decided to take it easy and really focused on my workout routine. As a result of hours and hours of trimming my perfect plan to really punish my body and get that fat burning I developed a great plan which kicks in TODAY!

I contacted a PT at my gym and asked a little help to my nutrition problems. Not that I have them, but I’m interested to get a proper diet to fit my goals and couldn’t think anyone better than a soon-to-be a life coach. So today I’m off to buy a kitchen scale and I’m prepared to start prepping my meals and weighing everything. It’s a nice thing to try eating and working out like a pro, the idea is intriguing. We’ll see how it goes.

As for the workout schedule, I’ve been going out to the gym for two years now and also done CrossFit for a year, so I decided to shape it to be the best possible for me. Basically it follows a simple 3 divided gym routine, added two days of HIIT and Tabata, also for the three gym days I added a morning cardio workout for 45 min. I’ll be doing 3 sets of 10 reps for 3 weeks straight, then I’ll do a peak week with 5 x 5 sets and so on.  The workouts I added are my favorite ones and also one workout for each muscle group that are out of my comfort zone, just to bring on the burn 🙂

Today I did a nice 45 min cardio ride with my bike and the weather was great, everything seemed perfect until I came home and got this headache that’s bothering me still. So today I’m going to get my shoulders massaged and hopefully I’ll hit the gym tomorrow.

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But here we go! More will follow.

Feelings

It has been hot here in Kokkola for the past few days, the summer is here! Yes sir! Last week I packed 3 exercises in total at the gym + aerobic work as well. I was away for the weekend, Aerosmith was playing in Helsinki and the experience was awesome! Just what I needed: a nice break before starting my new job on monday, which has also been quite nice.

I’ve struggled a little bit with scheduling my workouts with work and leisure time, but I’m coping. This week I started off with a nice bike ride with medium intensity. Tuesday I worked out my chest and back. Yesterday it was all about legs and today I am resting. Tomorrow will be biceps and triceps. And some. 

The next 4 weeks will consist of: 3 gym workouts, 2 aerobic exercises (one LIIT and one HIIT) per week. Plus I’m still focusing on what I’m eating. According to my Polar Loop I’m using around 4000-5000kcal on workout days and 3000 kcal on rest days. I try to eat so, that my calories wouldn’t go below -1000 kcal / day because I don’t want to risk metabolic damage. 

My weight seems to be stuck, but I’ve noticed some “jigglying” increase, suggesting that the hard fats are melting. Or then not. 4 weeks done and actually my weight has gone up by 2 kg. Hypothyroideism comes to mind, but we’ll see.  I have faith that I’m doing the right things at the moment, just have to be patient and keep focused on the goal. 

Keep on swinging guys!

The mental game.

I feel that going to the gym and living a healthy life is always a battle that’s been fought mostly inside our heads. At least that it is to me. The hardest thing is to commit to your goals and at the same time not to go overboard with them. The balance is important. My fiance told me yesterday that she isn’t going to watch me melt down and that I have to remember to “honor” the rest days. Truer words have seldon been spoken. Anyways, my point is that strong will combined with reason can take you anywhere you want to go, obsession usually doesn’t do you any good.

Today I felt pumped. I amped myself up yesterday figuring my routine and mentally challenging myself to endure the pain. I think that it’s important to go to the gym willing to give 100% every time. If you don’t feel up to it, my advice is to take the day off and go for a jog etc. Usually this can be your body telling you it needs more time to recover, but if this re-occurs more often and often, maybe consult a PT and think about your goals and motivation factors. 

I worked on my chest, abs and back today. I did 4 sets with 12 reps each, wanting to really feel the burn and fight over it. I had to lower my weights so that I wouldn’t risk my technique, but even with lower weights got the burn and later on the sweet reward of the pump. After my sets, I decided to hit the cross trainer and do some cardio for 30 min “mountain climb” style. Was really. really exhausted, sweat pouring down and feeling on top of the world. Really pleased with todays work.

Now I will enjoy the sun, relax and take a nice long with the dog. Tomorrow I’ll hit a little more “CrossFitier” workout, doing 15 reps deadlift + 500m row 3 sets + 2x tabata. Going to be awesome. I’ve intentionally added more and more cardio to my program, really wanting to burn the fat for 3 weeks now, then maybe some light bulking, we’ll see. Anyways life is good at the moment and feeling very, very pleased with myself for finding my path again.

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The Supplement gang: Vitamins, Magnesium, Omega-3 and Whey-80 by StarNutrition (the best!). Also the best shaker around: SmartShake

 

Take it easy guys!

Back in the game.

This week I decided that it was time to get back to the gym and start training. Was feeling a bit down for some reason, I was afraid that my strength had gone away and general health wouldn’t be at the level as it was before. Then I remembered that I only have to try be a better me than I was yesterday – so every workout is a step forward.

I decided to really boost my metabolism on Monday so I did a Tabata workout. The feeling when you almost pass out but not quite is pretty intimidating at first but awesome afterwards. I felt pretty worn out after the workout, but happy never the less. I decided to do a recovery-walk in the evening and had a nice long walk with the dog.

Yesterday I had to work and decided to take the day off. Well not quite, I still managed to do a nice long walk with a good tempo with Linus (aka the dog). Luckily I didn’t break anything on Monday so yesterday was pretty DOMS-free day.

Today I decided to hit the gym and do a nice WOD.

Workout:

Warm-up

20 wall-balls (8kg)

Parallel workouts

1)Deadlift 12-10-8 reps (60-90-110 kg)

1)Ab-mat 20-20-20

30-60 second rest between sets

2)Pull-ups amrap x 3

2)Box jumps 10-8-6

30-60 second rest between sets

cool down and muscle maintenance, stretching

My workout IS NOT done by a professional, this felt like a nice workout so I decided to start out with this. It was a bit mixture what we had trained before, but it’s a very nice WOD to start the week.

Tomorrow I’ll do some cardio, Friday will be a rest day and weekend it’s going to be all about working hard.

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Take it easy guys.

Apology.

Hey guys, I’m so sorry I haven’t been writing lately, to be honest, I haven’t had the motivation to workout lately. But good news: the misery is coming to an end and light at the end of the tunnel is finally close.

I broke my two toes in May and unfortunately the bones didn’t align correctly while they were healing and it has taken time to heal, but now I’m getting back! It seems that injuries are always a part of my life, but I’m determined not to quit – no sir. I will keep going on and hopefully be stronger and nail my results!

I’ve absolutely fallen in love. With my bike. Yes, Linda too, but my bike is awesome. I’ve been biking quite a lot recently, not being able to do Cross Training, I’ve been trying not to risk further injuries. Maybe the best feeling was the other day when I decided to do a little run and I biked a marathon. The feeling was awesome, all that hard work in the beginning of the year hadn’t gone to waste and I think I did good.

I will return with my CrossTraining exercises soon, have to get one tattoo first, but after that has healed, I will get back with the iron and hopefully for good this time.

Also other major change is coming. I’m going to start doing Paleo diet, I’m really excited and a bit afraid of it, but hoping to see great results. The thing that concerns me is how to get all the ingredients during winter and protein intake. But I’m sure I’ll find a way to make it work.

My paleo experiment
My paleo experiment

More of this, next week!

Take it easy guys.

4 weeks of hard training

4 weeks of hard training is coming to an end tomorrow! These past weeks have been quite hard and in the beginning I had pretty hard time with DOMS, but after purchasing the foam roller and really focusing on my stretching and muscle maintenance, it hasn’t been that big of a deal.

These four weeks have been consisted of 4-5 workouts per week, including two intense CrossTraining workouts and 2 Tabata workouts plus one longer workout with a recovery in mind. And the results?

Yesterday I hit the gym and I had a pull-workout planned: deadlifts, romanian deadlifts, box jumps, flutter kicks, pull-ups and abmat-abs. The day before I was thinking about the weights what my max would be, and yesterday I nailed them! 5×2 (5 rounds, 2 reps) deadlift at 120 kg (264 lbs) – nailed it! I figured that my one rep max could be somewhere between 140-150, but being able to do five rounds with that particular weight – I was very pleased. Also at the same time I did my record time with that workout plus managed to increase my max pull-ups (with a band) so far – the first pull-up without a rubber band is coming up nicely, you’ll see!

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Hands shaking, skin torn, sweat on the floor = workout complete!

Overall these 4 weeks have taught me quite a few things: hard work truly pays off and that I really, really love CrossTraining. It pushes me to my full potential and there’s no question I wouldn’t hit my goals.

Also during these past two weeks a certain question has been popping up: why do I train and who do I train for? I train for myself and I train because I want to be fit – not just now, but 50 years from now.

Next week I’ll be taking it easy at the gym, recovery and muscle maintaining is very much needed and I’ll be focusing on my weight lifting techniques.

Take care guys!

-Joni-

Scheduling and hard work.

This June has been quite month for me. I’ve managed to get 4 workouts per week and now it feels like it’s time to add fifth workout to the schedule – but to do this wisely. My weeks have consisted of 2-3 CrossTraining workouts and rest days plus one additional longer cardio exercise. Now this week I’ll add something to the list.

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Post-workout meal.

I’ve decided to do our CrossTraining teams scheduled push- and pull workout routines once a week, 2 x Tabata and adding one recovery exercise, most likely biking for 45-90 min to the week. I’ll do this routine for 3 weeks now and then I’ll take a week off. Well not ‘off’ but will take it easy, train my weight lifting techniques, stretch, take care of my muscles etc. I think that this 4 weeks hard work + 1 week recovering is a good tempo, we’ll see eventually.

This week I’ve been really pushing it, thriving to be better with every rep. It’s funny, because at the beginning of the year I found myself quite easily cheating on my reps, but not anymore. I keep hearing our head coaches voice in my head: “tight package! bum backwards! open you’re chest!”. This is great, because when you cheat, you risk injuring yourself.

Today I have the day off from work and like usually when I’d have the time to sleep in, I woke up at 5:20 am. Hit the gym at 7:00 am and did my TABATA routine there, was absolutely pumped afterwards. Now, I’m going to chill the rest of the day and tomorrow will bike for a nice stretch.

Take care guys!

-Joni-