Friday, 25 May 2012

HOW TO: Create your own Gym

Dumbbells (found on Google)
As you might already know, I prefer to work out at home. Partly because I find it cheaper and more free, as I can train whenever I want to, and not specific times. I know a lot of Gyms have open from 8-22 or something similar, but still find it expensive.

I'm sure I'm not the only one feeling this way, and therefore I thought, why not make a post about creating your own gym.
For general fitness, you really don't need any equipment at all (except a place to do pull ups perhaps). There are TONS of body-weight exercises out there, with various difficulty / strength requirements.

Thursday, 24 May 2012

Blisters, and what to do about them

Small blister from my hike the other day.
If you've been reading some of my latests posts, you know that I got a few blisters the other day, and it made me think; what a perfect subject to make a post about.
So here it is, blisters and what to do about them (at least a few tips to what you can do to them).

What are blisters:
You can get blisters from various things and on various places of the body, but often, you get them on your feet, after wearing some new shoes or just from friction between your skin and the shoes.
Blisters come from the skin being damaged, for example by friction (as was my case the other day). Say you keep running or walking, then the friction continues, and this friction, over time, will cause the most outer skin to separate from the two layers below. Between the top layer and the layers underneath, some fluids will build up, making a bubble of the outer layer.
This fluid is there to protect the underlying tissue from further damage and helping with the healing process.

Wednesday, 23 May 2012

A few days..

Inverted Rows at an outdoor Training Pavillion
It's been a few days since my last update, last Sunday.
Monday was 2nd week of the MAX Workouts program, and it went pretty good. I did the Dumbbell deadlift using 22.5 lbs weights, and I could feel I was working the muscles, though the following Plyo-push ups, inverted rows, and Burpees were tougher.
I don't think the 22.5 lbs per dumbbell is enough weight. I think I could manage more, except I don't have any more weights to put on..
Time to start thinking about getting some more weights, perhaps a barbell as well..

Sunday, 20 May 2012

Another update and blisters

Wednesday was time for another new workout in the MAX Workouts program, as I came to the 4B workout.

This workout was a High Intensity workout. I only had to do 2 exercises in total, but with a lot of repetitions. The first exercise was Dumbbell squat press ups, doing as many repetitions as possible in 20 seconds, followed by 40 seconds rest. 10 rounds of that, before having a rest of 2-3 minutes. After the longer rest, it was time for the 2nd exercise of Dumbbell Sumo Deadlift High Pulls (a regular sumo deadlift followed immediately with a high pull). Just like the first exercise, this was as many reps in 20 seconds, followed by 40 seconds of rest, for 10 rounds.

Wednesday, 16 May 2012

Weekend and Diablo 3

Well, I hope everyone had a great weekend, with some good workouts :)

I was doing the last workout of level 3 MAX Workouts (3C workout) with an LSD (Long Slow Distance) run afterwards.. The run was 5k, with a new Personal Record (PR) of 23m50s, beating my previous time with 36 seconds improvement of my last 5k.

Sunday, 13 May 2012


You might be asking, what is this Fitocracy-thing, and I'll tell ya (or at least do my best).
Fitocracy is an online community, for people wanting to workout, whether it's for competition goals, health benefits, life style changes, you name it, there are people wanting to do the same.
It doesn't matter how you look, or what your goals are - If you want to be social, while working out, and get motivated. I can definitely recommend Fitocracy.

Friday, 11 May 2012

And another week

Time for another update..
Monday was pretty good.. It's the last week of MAX Workouts level 3, and I used the 20 lbs dumbbells, which is more than last week. So instead of taking the 30 seconds rest, as recommended, I chose to take 45 seconds rest, because of the more heavier weights.

Tuesday, I had planned on going for a run, but I had some trouble breathing, so I didn't make it..
I made up for it the next day though..

Sunday, 6 May 2012

7 out of 7

And it's time for another update.. Even though the title is a bit misleading..
First off, I have hit 7 workouts in 7 days, but not 7 workouts since my last update. 2 of the workouts are posted here, but here's an update from the last 5 days :)
So, on Wednesday, I did the 3B workout, which consists of Dumbbell One-arm Power Snatches, Dumbbell One-arm Push Jerks, and Box Jumps (substituted with Squat Jumps, as I didn't have a Box for it).
During the DB exercises, the focus were to be on speed of each rep, so the DBs weren't that heavy (only 15 lbs).

Tuesday, 1 May 2012

Last couple of days..

First of all.. I really need to start posting more often again. I'm simply slacking too much, not on the workouts, but on the blogging (at least it's not the other way around).

The Physical Therapy (PT) education in Denmark consists of 14 modules of 10 weeks each, focussing on various topics. I'm so far on the 4th module, and it's about training, movements, and working out.
This means that we need to learn how to coach from a PT perspective, and every Thursday, we have training.