mandag 17. august 2009

New blog


I have started a new blog called; Muscle and IF, where I am writing about my 1 year project to gain as much lean mass as possible, using nothing but lots of food, heavy weights, plenty recovery and intermittent fasting.

Please check it out; , and subscribe if you find it interessting.

I will keep this blog for more combat-/extreme- stuff.

B cool!

tirsdag 19. mai 2009

Home made dip-belt

I got the idea to make my self a dip-belt from a fellow blogger, Schwinners (, so I made one and filmed the proccess:

I wanted to test out dips with the weight hanging from my neck for a more pec-dominant dip.

My new dip-belt works great for dips and chinups but I personally did not like to have 40+ kg from my neck. When I am going to use this exercise I will do it with less weight and more volume.

Here is a video of me using my belt in a strength session:

Now you do not have any excuses not to do weighted dips or chins, just make your own belt!

torsdag 16. april 2009

Final session this season?

The snow is melting and soon I have to wax my board and put it away. I HATE it! I want to put in reps, become more secure on basic tricks, get air, land perfect and ride away clean.. I want to hike a mountain and be the first to carve lines in the slush.

It feels great to have this passion for snowboarding! It brings back feelings and thoughts from when I was a kid. I remember having this passion in every sport I did. I lived in the moment and was focused. Swim practice, soccer, taekwondo, etc., I had this passion that drove me to run faster, kick higher and do one more lap and the only thing that mattered was that moment in time..

This time I will not let the flame go out. I will keep it burning in a safe place where I can feel it so that I am constantly reminded to enjoy every moment, enjoy the now, enjoy living, having a wonderful wife, the laughter of my 4 year old son and the kicks of my other son that we will get to see in about two months.

Movement, focus, learning, teaching, training and planning is just my way of living, expressing my self, growing, trying to be better, trying to evolve.

Carpe Diem!

lørdag 4. april 2009

Strength tests from the 25.March and my new plan

So my massbuilding project was destroyed by my amazing abilities to slam on my snowboard..

I have almost healed up 100% so I am changing gear and am now chasing max-strength and anaerobic endurance.

Did some strength tests a while back to get an idea of where my baseline was:

mandag 16. mars 2009

Roadgap 2

Me and my friend Eric had us a roadgap session on Saturday:

It was a blast! Next time we will have more time. Also, I am still healing from a shoulder injury I got 3 weeks ago (snowboarding..:) so I did not dare to attempt any tricks.

lørdag 28. februar 2009

Another snowboard session!

Had another snowboard session today. The weather was great, not a cloud in the sky, sun and lots of snow.

Got picked up by a friend and headed to the slope. We took one trip down the slope before hitting the backcountry, jumping the old jump and making a new one.

For some reason I could not seem to land a single trick today. Days like this can be quite frustrating considering how great the conditions were.

Anyway, on our way over I let my mate know that I wanted to build a road gap on our way back home.

There is this sweet spot on the way to the slope that is ideal for a road gap. I have thought about realising my vision of a jump there but never taken the step to actually do it. Well, today we did!

A friend videotaped the jumps and another friend edited it. So far he only uploaded my final jump so there will be a longer version.. Here it is:

tirsdag 24. februar 2009

Max number of kipping pullups

Did not feel like doing my normal weigth routine today so I tested my max number of kipping pullups instead.

I really like kipping pullups and will practice them alot during my conditioning period (some months from now).

mandag 23. februar 2009

Snowboard session

Me and a childhood friend built a jump out in the wood to practice some tricks on our snowboards this Sunday.

This is something we used to do all the time when we were younger (10 years ago) but seldomly do now.

Sure, we both have kids, work and have a home to take care of but that has little to do with it.

Somewhere along the way we lost the passion of snowboarding.

10 years ago we were the first to ride the slope when it opened in the morning and the last ones to leave. We built jumps and tried new flips, spins and grabs. We took the lift to the top of the hill then walked 1000m to the very top to jump of a small cliff and ride the powder down to the slope.

We rode our snowboards far, far into the woods to ride ofpist and to hit a huuuge natural jump that we had found earlier while "exploring" the backcountry slopes. Then we had to walk back most of the way. We could do that all day!

The last couple of years we have not done much snowboarding. Even when we had the weekend off and had the opportunity to ride we choose to do something else.

Well, in October last year I got to work as a teacher at my old high school. I work as a physical educational teacher and have the snowboard group so now I get to go snowboarding every Wednesday evening. Needless to say, this has revamped my passion for snowboarding and I am finding my way back in the groove.

Yesterday my friend joined me out in the backcountry again and we had some fun on our boards again. Hopefully I will post more videos of us flying about, trying to stomp tricks like youngsters...:D

Here is the video of yesterdays session:

lørdag 14. februar 2009

Friday workout

Skipped my Thursday workout and did some alternate exercises this Friday. Basically I just did benchpress, weigthed pullups, one arm deadlifts and some exercises with my power wheel for the core.

Fun session with a friend! Check out our Ronnie Coleman impersonations before I start my pullups..:D

onsdag 11. februar 2009

One of my biggest passions! snowboarding!

I have been doing it since I was about 14years old. My first experience with a snowboard was with a slalom-board (not sure if that is the correct word in english?) and I have never felt so akward on the snow before!

My very first snowboard was a Burton twin 47. I remember the sport shop had it hanging from the roof.. It was their top board. Man, I loved that board!

Anyway, it has been quite some years since I snowboarded on a regular basis and I am finding my way back.

This evening I practiced my backflip. Did 5 of them. Stomped the 3 first, fell on the fourth (over rotated a bit) and got a poor landing on the fifth.

This is the last one:

Will try to film more trics next time and get some decent landings..:)

tirsdag 10. februar 2009

Another good session!

Today I had a good session in the weight room. The deadlift went great and the narrowgrip bench press was EASY (last week it was heavy with less weight)!

Tried to add weight to the core exercise but I was sapped after the first set so I dropped it.

Up to 145kg in the deadlift now! Closing in on reps with double my bodyweight now. Maybe I will break my old 1RM personal record of 190kg by the end of this period..

torsdag 22. januar 2009

Still going strong!

I have been following my plan, upping the weights almost every training session actually.


Bench 70kg, 12+4+4+3+2+2 (heavy)

Pullups 7.5kg, 10+4+3+3 (heavy)

Standing shoulder press 18kg dumbells, 12+4+3+3 (easy)

Chest supported dumbell rows 18kg dumbells, 12+4+3+3 (easy)

Maybe I should have done the same weights that I did on Tuesday since the bench and the pullups were quite heavy today. I will know by the weekend.

I have not been able to sleep much this week, (because of work and bad time management), so I am not recovering as much as I should. More sleep, more food and better planning will be my fix!

Yeah, just a short little update. Will get a video up by next week sometime.

lørdag 17. januar 2009

Saw the sun today!

Today was the first time in a long while that I saw the sun!

It took a little peek over the mountain tops and filled me with energy! Made my day!

Rest day today but a friend of mine sent me a video of a way to swim freestyle. It is called "Total Immersion" and I was sold right away. When I swim freestyle I am spent after about 50m.

Could not wait to test it out so after reading a bit about it I headed to the pool. Granted that I only got to "lesson 2" in the book I actually felt much less fatigued after several laps! I see (from my own video) that I need much more practice but I am happy with my first experiment!

If you are a swimmer, have experience with this style, give me some pointers and tips!

If I get my way (and I usually do..:) I will get to practice a bit more tomorrow! Will get my girlfriend to film me from the side. Have a sunny weekend!

fredag 16. januar 2009

Session 4

Lower body today.

Narrow grip bench press - 60kg, 10+4+3+3 (medium)

Squat - 95kg, 5+5+5 (heavy-)

Biceps curls - 14kg dumbells, 10+4+3+3 (medium+)

Core - window wipers (not sure what they are called..:D) 10+10+10, plank and side-plank back to back, 1min regular, 30sec right side and left side for two rounds.

Felt great to finally do back squats again! Noticed that I got a litte butt tuck in the bottom position but this gets much better as I get to practice my squat.

I am not a fan of biceps curls. The reason is probably that I never train them. Since I am using pullups instead of chinups this round I will probably keep them in the program.

Comments are always welcomed! Have a nice weekend!

torsdag 15. januar 2009

Session 3

Yesterday I planned the day poorly so I had to skip my plans for doing a conditioning routine. Instead I had to work in the evening; teaching my students snowboarding. I do this ever Wednesday evening in the winter. Yeah, I know, my job rocks! :)

Session number 3 is the same as session number 1 so today I upped the weights a little:

Shoulder press - 16kg dumbells 10+4+4+2 (easy)

Pullups - 4.5kg dumbell 10+3+3+2+2 (medium-easy)

Bench press - 65kg 12+4+4+4+3 (medium-easy)

Dumbell rowing - 17kg 12+4+4+2 (easy)

I could have used more weight for both the shoulder press and the dumbell rowing. Will fix that on Monday.

I have not done biceps curls for ages so I am actually still sore from my session with the 13kg dumbells!

Tomorrow is session 4, leg day number two. Can`t wait to squat again! Been ages since I did back squats.

See you tomorrow!

tirsdag 13. januar 2009

Day 2: Lower body

First; Couple of pictures so I have something to compare with after this period. Will also do fat-caliper measurements and tape-measure my chest, shoulders, waistline and thigh.

Today my students got to practice swimming crawl so I got two sprints in; 50 meter crawl and 50 meter breast. Man, swimming is hard! I will probably use the pool for many of my Wednesday sessions (my cardio day).

The workout plan I have now is a upper-/lower body split based on the same principals as my last program (one activation set followed by 10-15reps spread out over 4+ sets with short rest periods between sets. Got the idea from Borge Fagerli over at , great guy, great site, excellent articles! They are in Norwegian but I am sure he will translate them eventually.).

Yesterday was a upperbody day, today my lower body got to work. There are also some extra exercises for my arms on the lower body days.

Session 2:

mandag 12. januar 2009

Back at it!

I only got to week 4 of my old program before I got a bacterial infection in my left knee, putting me out of training for a good month. Once my knee healed I got a cold. Go figure..

Now I am back at it with a new workout plan based on the same principals as the old one. This time I will do a split routine (upper-/lower body) 4 days per week. I started today: