Day 99-2: Strength gains or just puny muscles? [Strength Goal Results]

Generic2

As I posted earlier today I shared my final fat percentage result and how I’ve progressed during that time (if you want to check out the sexy pic results, here’s the link). But the other half of the challenge was basically to get stronger and the easiest way into measuring this was by focusing strictly on heavy compound lifting. So if you’ve missed this post here’s the link where I explain my workout schedule. The main lifts I was focusing on were the following; Dead lift, Squats, Bench Press and Weighted chins. Since I started I’ve done exactly 31 planned workouts which an average of 2.2 workouts per week.
To be able to compare with my final strength gain I tested what I was capable of lifting. I did a so called maximum lift (1 RM) test which is a measurement on to see the maximum weight you’re able to lift (before breaking like a tooth pick). Here are my starting and final results:

  • Dead lift                 / Start:  110 kg         / Final: 148 kg                / Gain: + 38 kg (+34.5 %) 
  • Weighted Chins / Start: B.W*+10 kg  / Final: B.W +37 kg   / Gain: + 27 kg (+30.7 %)
  • Bench Press        /  Start: 58 kg             / Final: 96 kg                 / Gain: + 38 kg (+65.5 %) 
  • Squats                   /  Start: 106 kg          / Final: 130 kg               / Gain: + 24 kg  (+22.6 %)

* B.W stands for Body weight, in my case I set my B.W to 78 kg.

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I know a lot of my readers can’t really relate to what these numbers mean, and it’s hard to describe if you haven’t done the 4 big exercises. According to me though, this is a significant increase. But nonetheless, the increase in strength gains can be a bit misleading since I started out at a relative low max weights (to reduce the risk of injures). If I would do another additional 3 months, the improvement wouldn’t be as significant. So, did I reach my strength goals? Lets find out:

  • Dead lift                 / Final:  148 kg             / Goal: 156 kg               / -8 kg   (Not Completed)
  • Weighted Chins /  Final: B.W*+37 kg   / Goal: B.W +16 kg    / +21 kg (Completed) 
  • Bench Press        /  Final: 96 kg                / Goal: 94 kg                / + 2kg  (Completed)
  • Squats                   /  Final: 130 kg             / Goal: 125 kg              /  + 2kg  (Completed) 

 Three out of four, not bad, not bad at all….

And finally I had my 20 reps chins goal. This goal has been the one that has taken the most of me. My strategy on this was to do about 2-7 reps every time I passed by my kitchen door (where I’ve mounted a chin bar) which in total gave a solid 25-30 reps a day. But even though I managed to do roughly 350 reps in total during this 100 day period I only managed to do 14 consecutive reps (Not Completed). 

14 reps, nothing to cry about. You win some you lose some.

14 reps, nothing to cry about. You win some you lose some.

Tomorrow is my final official post, I’ll run through my thoughts and reflections on how these 100 days that has gone by. Don’t worry after tomorrow you won’t spam you guys anymore on Facebook, but until then, I’m gonna spam the shit out of each and every one of you, no joke.

Stay tuned!

Work Hard, Eat Hard, Play Hard.

/C

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Day 54: My first setback, the drama begins… [9-day cycle #4]

5Another cycle ended, and this time it didn’t go as well as the previous ones. I must say that my weight gains have gone great and from past experience, you can’t really expect that everything will go your way, at all times. It doesn’t matter how good your plan is, there will always be setbacks, success is not a straight line, am I right? As I mentioned in my third cycle  (check it out in at this LINK), I felt a bit sore on my left hip (like an old fuck). My hip has neither gotten worse or better, until the infamous squat day.

“I was 5 kg away from the 100 kg mark so I decided to push myself harder that day, just to reach that wonderful limit of three digits. As soon as I did the first rep, I felt that this shit was too heavy. Fuck me, right?”

I always aim for 8 reps, but I couldn’t go more than 6 that time. After taking my rest, I tried to do my second set but felt weaker and more fatigue than usual, and that’s when the light pain started to occur. So after many buts and maybes, I eventually decided to skip the last set, just to be on the safe side. From experience, I’ve gotten to know different types of injuries, and this one I would categorize as just an “overworked” hip muscle. These things happen and the important part in a situation like this is not to feel defeated, just keep it together and get some food or regroup. And for my retarded (racist) friends that can’t tell a difference between a Chinese and a Filipino, that kid is NOT me (if you’re smiling, you’re THAT friend.

Weighted chins was one of many exercises that went great this cycle.

Weighted chins was one of many exercises that went great this cycle.

Here’s the entire 9-day cycle #4:

Bold = Changes on sets and reps
Green = Increase in weights, meaning FUCK YEAH I’m getting stronger
Red = Decreased in weights, meaning YOU A BITCH, eat more, get some rest.
Yellow = The color of my people, meaning NO CHANGE since last week. 

THE DEAD LIFT / CHIN UPS

Rest between warm-up and top set: 4 minutes, rest between top and offsets: 3 minutes. 5-10 minutes warm-up/cooldown and stretch.

DEADLIFT

  • Warm-Up (Kg): 20 50 60 70 85 – 8 4 4 4 3   (WEIGHT / REPS)
  • TopSet: 110 kg – 6 Reps (To Failure) – (+4.76 % )
  • OffSet (~10%): 95 – 7 Reps – (+2.7 %)
  • OffSet (~10%)  85 – 8 Reps (+3 %)

CHINS

B.W = Body weight ( 77kg)

  • 3 Reps B.W
  • TopSet: Reps B.W+ 10 kg  (+2 reps)
  • OffSet Reps B.W  (+2 reps) 

Comments about the workout: One of the best workout (so far), 110 kg deadlift without any straps, and it felt liiightway baaaaby (think Ronnie Colemans voice). Same goes for the chins, I’ve consistently increased my volume and I think it has helped me to gain in strength

THE BENCH PRESS / REHAB

Rest between warm-up and top set: 4 minutes, rest between top and offsets: 3 minutes. 5-10 minutes warm-up/cooldown and stretch.

BENCH PRESS

  • Warm-Up (Kg): 20 40 45 50 55 – 8 4 4 4 3   (WEIGHT / REPS)
  • TopSet: 70 kg – 6 Reps (To Failure) (+7.69  %)
  • OffSet (5-10%): 60 kg – 7 Reps (+ 4.35 %)
  • OffSet (5-10%)  55 kg – 8 Reps (+4.76 %)

TRICEPS

  • 2×20 Body Weight

REHAB

  • No Warm-up
  • Shoulder exercises (rotator cuff rehab)

Comments from the workoutMy shoulder is getting better, not fully recovered but after doing 70 kg it feels I’m moving in the right direction.

SQUATS / ARMY PRESS

Rest between warm-up and top set: 4 minutes, rest between top and offsets: 3 minutes. 5-10 minutes warm-up/cooldown and stretch…

Squats

  • Warm-Up (Kg): 20 50 60 70 80 – 8 4 4 4 3   (WEIGHT / REPS)
  • TopSet: 100 kg – 6 Reps (To Failure) (+5.26 %)
  • OffSet (5-10%): 90 7 Reps (12.5 % )
  • OffSet (5-10%)  Did not finish ( – %)

Army Press

  • Warm-Up (Kg): 20 20 25 – 5 5 4 (WEIGHT / REPS)
  • TopSet: 32.5kg – 5 Reps (OBS completed 6 reps this week) (+7.69%)
  • OffSet (5-10%): 27.5 – 6 Reps (+9.1%)
  • OffSet (5-10%)  22.5 – 7 Reps (+22.2%)

Comments from the workout: Nothing I’ve already mentioned above. I ate really bad the day before and it didn’t help either that I got just about six hour sleep.

By the end of the day, there is nothing food can't cure, mentally and physically. Except herpes, that shit will stay with you 'till you die...just saying.

By the end of the day, there is nothing food can’t cure, mentally and physically. Except herpes, that shit will stay with you ’till you die…just saying.

Looking back on the overall performance of for this cycle, I got to say that I’m still pretty content even though the slight setback on the squats. I’ll have to do some minor adjustments on my workout plan to avoid breaking hip even more. Stay tuned…!

Eat hard, work hard, sleep… hard?

//C

Day 50: The halfway mark.. Am I the same guy? [Retrospect]

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This day represent the halfway mark of my 100 day challenge. When I got the idea, my first biggest obstacle I had to overcome was my love for the food. Like I mentioned in the previous post (check it out HERE), during this period I’ve eaten my fare share of candy, muffins, ice cream and pretty much everything people would consider “unhealthy”. Did I feel bad that I “broke” my diet? No, the eating unhealthy part (in a controlled manner)  IS part of the diet, (MIND BLOWN). Thinking back on my previous attempts on eating healthier, this is by far the longest period I’ve succeeded in sticking to my diet plan. And let me tell you, it feels pretty damn good.

“When you achieved a goal and worked hard to reach it, there’s no other awesome feeling like it.”

When I have people over, I don't serve chips anymore, I give them chicken, raw, cold ass chicken, with DAT FACE.

When I have people over, I don’t serve chips anymore, I give them chicken, raw, cold ass chicken, with DAT FACE. Chicken with the side order of protein shake?

It’s crazy how fast this challenge is going, and how much I’ve improved on my lifestyle in just 50 days. For you readers that are new to the blog, the reason why I started this idea was to regain my control on my body and eating habits. What I wanted to achieve with this was 1) To feel sexy again; 2) Show my future kids how awesome their dad looked back in the days; 3) Show to people that getting in shape isn’t that hard. I made up a plan where I went through these following topics, I’ve linked the posts on each part:

  1. The Goals, [LINK] what do I want to achieve?
  2. The Workout, [LINK] Reverse Pyramid training on a 9 day-cycle.
  3. The Challenge, [LINK] Setting up a public challenge, me against the readers, If I lose I buy them EACH a dinner.
  4. The Diet, [LINK] 30% workout 70% diet is what’s needed for me to get in shape.
  5. The Weekly Weigh-in, [LINK] My documentation on my progress, fat control, weekly pics and measurements.
  6. The Rehab, [LINK] I fell off my longboard a few months back on my shoulder, in the progress of fixing it.

    At 12 reps now on my chins, will go for 20 reps by the end of the challenge, LETS GO!

    At 12 reps now on my chins, will go for 20 reps by the end of the challenge, LETS GO!

I know that it’s just gone 50 days but there are already noticeable changes. These are the things that has changed since I started with the challenge (for better or worse):

Positive changes:

  • I can already state that I’m in better shape then when I started, (Captain Obvious).
  • My tummy doesn’t do those weird morning grunts sounds anymore.
  • If I pass by a mirror, I turn to it and say, “who’s that sexy man in the mirror? Oh, its just me” *Giggle attack*
  • Confidence is growing not only in appearance, but also at work and the way I approach new people.
  • I cook more of my food nowadays.
  • I make better use of my time compared to how I was before.
  • Rehab is part of my everyday routine, it’s a new acquired habit.
  • English grammar skills has improved…. slightly…

The “less” positive changes:

  • I need to constantly go up and pee during the night… Like an old fuck.
  • If I pass by a mirror, I turn to it and say, “who’s that sexy man in the mirror? Oh, its just me” *Giggle attack*
  • I tend to go more often shirtless around the apartment, my room mate hates me now (Sorry äggmannen and Narvin-Hoe).
  • Taking a selfies has never felt this good…ever
  • Still can’t figure out the difference between “than” and “then” when I’m writing in the blog.
  • Writing these posts and cooking my own meals take a big chunk of my time.
  • I’m starting to believe that I look like the Green Hulk but in fact I’m still the same Yellow Asian Man.
  • I still want to eat a pizza, however the craving isn’t as strong as before.
  • I’m currently the “he needs to eat a sallad with high protein or he won’t join us” – friend.
Lets go for another 50 days, are you guys with me? Like and comment and give some support!

Lets go for another 50 days, are you guys with me? Like and comment and give some support!

I still have one more thing on my game plan that I need to do. Since I know how I get when things are going my way (lazy and content), this last topic is needed. Check out my next post, this one is gonna be fun.

Work hard, eat hard, sleep…hard?

//Chris

Day 43: Shaping my guns… water guns [9-Day Cycle #3]

Effort_potential

Another completed workout cycle, there is not much to say except that everything is going according to planned. My gym membership expired about a week ago so I decided to look for another gym. There are several reasons why I’m not renewing my membership: 1) They have a shitty selection of free weights and they constantly disappear. 2) The gym is always infested of douche bag meatheads (aka the “serious buff guys in the gym”). They take up so much space you feel like you’re constantly in their face, and they always smell sweat, fack, go take a shower. 3) The shower looks like the scene in Saw I, where the guy sawed his leg off, I’m pretty sure the movie was shot in my gym, no joke.

The shower in my old gym resembles the first scene in Saw I. Feels so fucking cozy to stand in a shower like this, NAKED.

The shower in my old gym resembles the first scene in Saw I. Feels so fucking cozy to stand in a shower like this, NAKED.

Bold = Changes on sets and reps
Green = Increase in weights, meaning FUCK YEAH I’m getting stronger
Red = Decreased in weights, meaning YOU A BITCH, eat more, get some rest.
Yellow = The color of my people, meaning NO CHANGE since last week. 

THE DEAD LIFT / CHIN UPS

Rest between warm-up and top set: 4 minutes, rest between top and offsets: 3 minutes. 5-10 minutes warm-up/cooldown and stretch.

DEADLIFT

  • Warm-Up (Kg): 20 52.5 62.5 72.5 82.5 – 8 4 4 4 3   (WEIGHT / REPS)
  • TopSet: 105 kg – 6 Reps (To Failure) – (+5 % )
  • OffSet (~10%): 92.5 – 7 Reps – (+2.78 %)
  • OffSet (~10%)  82.5 – 8 Reps (0 %)

CHINS

B.W = Body weight ( 77kg)

  • 3 Reps B.W (+1 reps)
  • TopSet: 4 Reps B.W+ 10 kg (added 10 kg weight!)
  • OffSet 6 Reps B.W  (added an offset) 

Comments about the workout: A great workout, felt very happy that I gained on pretty much every set and exercise. I rearranged a lot on my chins, my first subgoal was to succeed into doing 8 straight reps which I managed last week. Like I written before, I have a secret exercise to increase the number of reps I can do, and its clearly working since I can do four WITH 10 kg on me, feeling like a baoz.

INSERT CAPTION

Gymbolaget, where the meat heads gain more meat… on their heads.

THE BENCH PRESS / REHAB

Rest between warm-up and top set: 4 minutes, rest between top and offsets: 3 minutes. 5-10 minutes warm-up/cooldown and stretch.

BENCH PRESS

  • Warm-Up (Kg): 20 30 40 45 50 – 8 4 4 4 3   (WEIGHT / REPS)
  • TopSet: 65 kg – 6 Reps (To Failure) (+8.3  %)
  • OffSet (5-10%): 57.5 kg – 7 Reps (+ 4.55 %)
  • OffSet (5-10%)  52.5 kg – 8 Reps (+5 %)

TRICEPS

  • 2×20 Body Weight

REHAB

  • No Warm-up
  • Shoulder exercises (rotator cuff rehab)

Comments from the workout: My Achilles heel at the moment, I’ve improved my technique to improve my lifts and it felt actually easier and lighter now to lift the weights. (didn’t feel my shoulder at all).

SQUATS / ARMY PRESS

Rest between warm-up and top set: 4 minutes, rest between top and offsets: 3 minutes. 5-10 minutes warm-up/cooldown and stretch.

Squats

  • Warm-Up (Kg): 20 50 60 70 – 8 4 4 4   (WEIGHT / REPS)
  • TopSet: 95 kg – 8 Reps (To Failure) (+5.56 %)
  • OffSet (5-10%): 80 – 10 Reps (0 % )
  • OffSet (5-10%)  70 – 12 Reps (0 %)

Army Press

  • Warm-Up (Kg): 10 15 20 25 – 8 4 4 4 WEIGHT / REPS)
  • TopSet: 32.5kg – 6 Reps (OBS completed 6 reps this week) (+1 Rep)
  • OffSet (5-10%): 27.5 – 7 Reps (+1 Rep)
  • OffSet (5-10%)  22.5 – 8 Reps (+1 Rep)

Comments from the workout: I thought that since I was well rested (no helping a friend move, or going out clubbing) I was confident that this workout was gonna be a walk in the park. But NO, the squats litterally feels like I’m getting crushed by a fat woman sitting on me. I noticed that my left hip feels a bit irritated and bit stiff, hopefully its nothing serious.

INSERT CAPTION

Whatching a meat head performing an exercise were ha takes ALL the weights in the gym. He’s doing that “O my God it’s so heavy I might die but I can’t cause everybody is watching me” – face. Pretty sure he shat he’s pants.

I’m happy that I’,m still doing some huge progress, and not once this cycle have I felt fatigued or tired. Going for cycle # 4, LETS GO! 

Eat hard, work hard, sleep… hard?

//C

 

Day 34: Getting stronger each day [9-day cycle #2]

brain_exercise

Another completed cycle, BOYAAA. Like my weigh in, my lifts are going well, which is a great indication that I’m not starving myself, hence I’m not “losing” any muscle weight. On each of my first sets I always aim to do six repetition (on squats I do 8), and really push myself to failure. If I complete this I increase the weights the following cycle by 2.5 %. I may have jumped the gun a bit on ALL of my lifts though, seeing now that I have gains around 10-20 % (Shieeeeet). But I deliberately set my weights low during the first cycle to avoid shocking the body with too much weights. Here are the results:

Bold = Changes on sets and reps
Green = Increase in weights, meaning FUCK YEAH I’m getting stronger
Red = Decreased in weights, meaning YOU A BITCH, eat more, get some rest.
Yellow = The color of my people, meaning NO CHANGE since last week. 

THE DEAD LIFT / CHIN UPS

Rest between warm-up and top set: 4 minutes, rest between top and offsets: 3 minutes. 5-10 minutes warm-up/cooldown and stretch.

DEADLIFT

  • Warm-Up (Kg): 20 50 60 70 80 – 8 4 4 4 3   (WEIGHT / REPS)
  • TopSet: 100 kg – 6 Reps (To Failure) – (+5.3 %)
  • OffSet (~10%): 90 – 7 Reps – (+5.9 %)
  • OffSet (~10%)  82.5 – 8 Reps (+10%)

CHINS

  • No Warm-up
  • TopSet: 8 Reps (body mass  ~77 kg) (+3 reps)  

Comments about the workout: Had the same dizzy feeling like last time, but not as severe, finally back on triple digits! Chin ups went extremely good, completed my first strength goal which was 8 reps, Awesome!

Hard work will never let you down, so run baby run. How is it going for the people challenging me? Already, given up?

Hard work will never let you down, so run baby run. How is it going for the people challenging me? Already given up, like a bitch?

THE BENCH PRESS / REHAB

Rest between warm-up and top set: 4 minutes, rest between top and offsets: 3 minutes. 5-10 minutes warm-up/cooldown and stretch.

BENCH PRESS 20 22.2 25

  • Warm-Up (Kg): 20 30 40 45 50 – 8 4 4 4 3   (WEIGHT / REPS)
  • TopSet: 60 kg – 6 Reps (To Failure) (+20 %)
  • OffSet (5-10%): 55 kg – 7 Reps (+22.2 %)
  • OffSet (5-10%)  50 kg – 8 Reps (+25 %)

TRICEPS

  • 2×20 Body Weight

REHAB

  • No Warm-up
  • Shoulder exercises (rotator cuff rehab)

Comments from the workoutI almost fucked up my shoulder here, the increase by 10 kg (20%) was kinda stupid, since I already felt a bit unsure on my shoulder during the warm up. But luckily I didn’t break anything. Added triceps as well and it didn’t seem to interfere with my injury.

SQUATS / ARMY PRESS

Rest between warm-up and top set: 4 minutes, rest between top and offsets: 3 minutes. 5-10 minutes warm-up/cooldown and stretch.

Squats

  • Warm-Up (Kg): 20 50 60 70 – 8 4 4 4   (WEIGHT / REPS)
  • TopSet: 90 kg – 8 Reps (To Failure) (+5.9)
  • OffSet (5-10%): 80 – 10 Reps (+6.7)
  • OffSet (5-10%)  70 – 12 Reps (0 %)

Army Press

  • Warm-Up (Kg): 10 15 20 25 – 8 4 4 4 WEIGHT / REPS)
  • TopSet: 32.5kg – 5 Reps (OBS didn’t do 6 reps) (+8.3%)
  • OffSet (5-10%): 27.5 – 6 Reps (+10%)
  • OffSet (5-10%)  22.5 – 7 Reps (12.5%)

Comments from the workout: The ultimate rape finisher during every cycle, it didn’t help that I helped a friend to move out their apartment the day before (thank you MichKim). But not bitching about it, I manage to increase in this as well.

The ultimate duck face, that's how you do it, don't hate.

The ultimate duck face, that’s how you do it, don’t hate.

The weights for this week felt just right, meaning that I made a correct increase even though it may have been more than recommended. Next cycle I’ll probably try to stay under 10 %. Two cycles completed, going for the third one, LETS GO.Stay tuned, eat your protein and stay slim.

//C

Day 22: Walking like I dropped the prison soap [9-day cycle #1]

quote_BORN_YOU

Alright, I just finished of my first 9 day cycle, and I feel as the title reads. For those that missed my explanation of the 9 day cycle it consist of 3 workout days with each two days rest. My workout plan called Reverse Pyramid Training (RPT) for the full post check it out here: Part I and Part II. My body feels kinda like it should, beaten up but well rested if that makes sense. I kinda hoped that I wouldn’t be this sore since I started kind of lightly this week, but it seems that it doesn’t matter how light you start, the first week/cycle you’ll feel the soreness. It’s like the gym has an inner conscious and it knows that “this guy hasn’t been here recently, let me fuck you up, GYM style”.

My month this week with the 9 day cycle

My 9 day cycle this month. For larger image click on the picture.

“It’s like the gym has an inner conscious and it knows that “this guy hasn’t been here recently, let me fuck you up, GYM style “

The start up weights presented below are set based on the past “experience”, but to be  extra safe, I set the weights pretty low, “Tele2 prices low”.

THE DEAD LIFT / CHIN UPS

Rest between warm-up and top set: 4 minutes, rest between top and offsets: 3 minutes. 5-10 minutes warm-up/cooldown and stretch.

DEADLIFT

  • Warm-Up (Kg): 20 50 60 70 80 – 8 4 4 4 3   (WEIGHT / REPS)
  • TopSet: 95 kg – 6 Reps (To Failure)
  • OffSet (-10%): 85 – 7 Reps
  • OffSet (-10%)  75 – 8 Reps

CHINS

  • No Warm-up
  • TopSet: 5 Reps (body mass)

Comments about the workout: The deadlift felt so so, I felt kinda dizzy during the first set. -10% means that I drop about 10 % after each set, it doesn’t have to be exact 10 % but you get the point. The chins on the other hand is a bit of an issue, I can’t even do 5 regular chins (like a bitch) without any weights, so I have to first increase my number of reps before I can add some weights. Don’t worry I got a plan for this. 

So so happy I'm back in the gym, does it show?

So so happy I’m back in the gym, does it show?

THE BENCH PRESS / REHAB

Rest between warm-up and top set: 4 minutes, rest between top and offsets: 3 minutes. 5-10 minutes warm-up/cooldown and stretch.

BENCH PRESS

  • Warm-Up (Kg): 20 30 35 40 – 8 4 4 4   (WEIGHT / REPS)
  • TopSet: 50 kg – 6 Reps (To Failure)
  • OffSet (5-10%): 45 – 7 Reps
  • OffSet (5-10%)  40 – 8 Reps

REHAB

  • No Warm-up
  • Shoulder exercises (rotator cuff rehab)

Comments from the workout: I fell off my longboard about 2 months ago trying to conquer a hill, which ended up me falling on my shoulder and ass. My ass survived but my shoulder wasn’t as lucky, however, I got a minor injury that can be fixed with a bit of rehab. That might explain why I’m starting at 50 kg on the bench. Rehab is going well so I’m hoping to increase the weights drastically next cycle. Again, not following the “10 %” drop since I thought it would give to much of a drop.

SQUATS / ARMY PRESS

Rest between warm-up and top set: 4 minutes, rest between top and offsets: 3 minutes. 5-10 minutes warm-up/cooldown and stretch.

Squats

  • Warm-Up (Kg): 40 50 60 – 4 4 4   (WEIGHT / REPS)
  • TopSet: 85 kg – 8 Reps (To Failure)
  • OffSet (5-10%): 75 – 10 Reps
  • OffSet (5-10%)  70 – 12 Reps

Army Press

  • Warm-Up (Kg): 20 20 25 – 4 4 4   (WEIGHT / REPS)
  • TopSet: 30kg – 6 Reps (To Failure)
  • OffSet (5-10%): 25 – 7 Reps
  • OffSet (5-10%)  20 – 8 Reps

Comments from the workout: Squats fucked me up the rest of the week, I could barley go up stairs thanks to this exercise. Don’t get me wrong, I like the feeling, but when you are racing an old woman up the stairs then you know you did your squats correctly. Army press is a relative new exercise AND when I do this I kinda feel that my shoulder is a bit weak, so I set the bar low. This workout was done in Stockholm with my good friend Johnny White, we worked out in Sats Spårvagnshallarna. Oh yeah, btw 150 kr for a one time session is fucking joke (200 kr if you came without a person with a Sats card)

I believe that your true beauty shows when you are doing squats. If you can pull out a nice photogenic face than congrads, your a model. If not, than welcome to the "DAT FACE"-club

I believe that your true beauty shows when you are doing squats. If you can pull out a nice photogenic face than congratulations, you’re a model. If not, welcome to the “DAT FACE”-club

Got an excellent comment from a female friend that is doing the same workout:

“Since you probably got some people not wanting to get big and buff, I wanna comment the “If you think you can’t get big with these four, have a look at the guy above”. It takes quite some time to be Martin B-big. A LOT OF TIME. Especially when u start from “average pee”. Here’s a comment for those who wanna “train lean” and thinks weight lifting will make you buff: won’t happen, weight lifting will get you lean and fit as well. To get Martin B-big (abnormally big, by manipulating your muscle fibers) you’d have to have more than “just” “plain” food every day. So, if you think these four aren’t for you, think again. Those four exersices work for everyone! Except if your goal’s becoming the Nr 1 Zumba champion. Then you should Zumba. Every day, every night.”

So girls, don’t be afraid to try out something new, skip aerobics or badminton and get in shape!

Four plates of rice, for two men. Leangains, baby, I'll write about it on my next post.

Four plates of rice, for two men. Leangains, baby, I’ll write about it on my next post.

Next post will be about one of the most crucial part of the challenge for me, THE DIET. I’ll post it this weekend.