tag:blogger.com,1999:blog-69892370192347054362024-02-07T19:44:21.210-08:00Full Speed Full ForceThe blogg of a dad,husband,teacher, personal trainer and fitness/selfdefence/martialart-enthusiast.
I hope I can inspire more people to train more. We were born to move so start moving right NOW!Bjørn Granumhttp://www.blogger.com/profile/05591288747871749796noreply@blogger.comBlogger40125tag:blogger.com,1999:blog-6989237019234705436.post-78633183086942661502010-07-08T00:46:00.000-07:002010-07-08T00:48:49.251-07:00Til salgs<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhaKv44rcv7bIT-vdjmsEeAyHDyfFzsx3rLqSXUEsNKF_EXCV7wmDcxyv1JZq3vy9Pfz2P8iO1z4alY9HGTPLx8jy2LcchbBc_1liVgwP7XmDskMI0tnIJMC9VV-Z4iL6_LGMuEI9IkgO0/s1600/IMG_0947.JPG"><img style="cursor: pointer; width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhaKv44rcv7bIT-vdjmsEeAyHDyfFzsx3rLqSXUEsNKF_EXCV7wmDcxyv1JZq3vy9Pfz2P8iO1z4alY9HGTPLx8jy2LcchbBc_1liVgwP7XmDskMI0tnIJMC9VV-Z4iL6_LGMuEI9IkgO0/s320/IMG_0947.JPG" alt="" id="BLOGGER_PHOTO_ID_5491438987164592066" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyls0RlQ1vQVrZZhkC_repMKw-15RhtwTHQ4EcILoq7MuexkgPFUSVUDd2EvgZAf6fSNkkMdy-hNfT2q7fpPMSEwqa7uTT4h5f4NFk7k2Ogsg3wAZG2NgvJAORwQxjkyNhdxAW40jz0YI/s1600/IMG_0946.JPG"><img style="cursor: pointer; width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyls0RlQ1vQVrZZhkC_repMKw-15RhtwTHQ4EcILoq7MuexkgPFUSVUDd2EvgZAf6fSNkkMdy-hNfT2q7fpPMSEwqa7uTT4h5f4NFk7k2Ogsg3wAZG2NgvJAORwQxjkyNhdxAW40jz0YI/s320/IMG_0946.JPG" alt="" id="BLOGGER_PHOTO_ID_5491438982816863122" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjywBxGgrMMNzgeBz8ZbGzhZYRSEgYKOBzzPNHJbMpmtiJISNWFFZQUTVZXQf8c6bPJ0IsuFeRz4dmzrOt6zcT0D9hY9MrNRXaXtm0nm1qHuH5dW2oonY5tQV1p-KC3n_gBFfneJwwpdEE/s1600/IMG_0945.JPG"><img style="cursor: pointer; width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjywBxGgrMMNzgeBz8ZbGzhZYRSEgYKOBzzPNHJbMpmtiJISNWFFZQUTVZXQf8c6bPJ0IsuFeRz4dmzrOt6zcT0D9hY9MrNRXaXtm0nm1qHuH5dW2oonY5tQV1p-KC3n_gBFfneJwwpdEE/s320/IMG_0945.JPG" alt="" id="BLOGGER_PHOTO_ID_5491438970498940066" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghxiSWzFI5D512d3CgkB6VlPRvuCKm7zHAlyER5igzojuVMN77P5d9llqYaKR4G5Ez4ye6FK5Whxtt34ATIN_n2u8hzIn0u0inPiTv_9XuqCI4OLhvM24cQFq39U8pCF2uHf4lu3qIhFg/s1600/IMG_0944.JPG"><img style="cursor: pointer; width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghxiSWzFI5D512d3CgkB6VlPRvuCKm7zHAlyER5igzojuVMN77P5d9llqYaKR4G5Ez4ye6FK5Whxtt34ATIN_n2u8hzIn0u0inPiTv_9XuqCI4OLhvM24cQFq39U8pCF2uHf4lu3qIhFg/s320/IMG_0944.JPG" alt="" id="BLOGGER_PHOTO_ID_5491438967542272402" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXu8JPQrpryC82vx8KzoemPpdfbwO25vpoYaTEgb3zf2BDuNhUnnCD7SJBFQ3TGd_TZvRBLHSqybEWzBdTW75DF9jOk8pUL-rbSSH3xeATKQDlbr6ioSlb4sSYsPGbDqL8K6-Dnzf1-vU/s1600/IMG_0943.jpg"><img style="cursor: pointer; width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXu8JPQrpryC82vx8KzoemPpdfbwO25vpoYaTEgb3zf2BDuNhUnnCD7SJBFQ3TGd_TZvRBLHSqybEWzBdTW75DF9jOk8pUL-rbSSH3xeATKQDlbr6ioSlb4sSYsPGbDqL8K6-Dnzf1-vU/s320/IMG_0943.jpg" alt="" id="BLOGGER_PHOTO_ID_5491438959255309570" border="0" /></a>Bjørn Granumhttp://www.blogger.com/profile/05591288747871749796noreply@blogger.com0tag:blogger.com,1999:blog-6989237019234705436.post-563636305951495482009-08-17T04:17:00.000-07:002009-08-17T04:21:57.544-07:00New blogHi!<br /><br />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.<br /><br />Please check it out; <a href="http://muscleandif.blogspot.com/">http://muscleandif.blogspot.com</a> , and subscribe if you find it interessting.<br /><br />I will keep this blog for more combat-/extreme- stuff.<br /><br />B cool!Bjørn Granumhttp://www.blogger.com/profile/05591288747871749796noreply@blogger.com1tag:blogger.com,1999:blog-6989237019234705436.post-1754664392597190902009-05-19T03:24:00.000-07:002009-05-19T03:35:00.041-07:00Home made dip-beltI got the idea to make my self a dip-belt from a fellow blogger, Schwinners (<a href="http://warriortrainingcouk.blogspot.com/">http://warriortrainingcouk.blogspot.com/</a>), so I made one and filmed the proccess:<br /><br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/y8lWw4w9mQQ&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/y8lWw4w9mQQ&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br />I wanted to test out dips with the weight hanging from my neck for a more pec-dominant dip.<br /><br />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.<br /><br />Here is a video of me using my belt in a strength session:<br /><br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/PNq1yB_-TF4&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/PNq1yB_-TF4&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br />Now you do not have any excuses not to do weighted dips or chins, just make your own belt!Bjørn Granumhttp://www.blogger.com/profile/05591288747871749796noreply@blogger.com3tag:blogger.com,1999:blog-6989237019234705436.post-88500652679486222032009-04-16T00:13:00.000-07:002009-04-16T01:26:43.021-07:00Final 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.<br /><br />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..<br /><br />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.<br /><br />Movement, focus, learning, teaching, training and planning is just my way of living, expressing my self, growing, trying to be better, trying to evolve.<br /><br />Carpe Diem!<br /><br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/t16T12KwgA0&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/t16T12KwgA0&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>Bjørn Granumhttp://www.blogger.com/profile/05591288747871749796noreply@blogger.com2tag:blogger.com,1999:blog-6989237019234705436.post-17926526280193870012009-04-04T13:14:00.000-07:002009-04-04T13:18:12.730-07:00Strength tests from the 25.March and my new planSo my massbuilding project was destroyed by my amazing abilities to slam on my snowboard..<br /><br />I have almost healed up 100% so I am changing gear and am now chasing max-strength and anaerobic endurance.<br /><br />Did some strength tests a while back to get an idea of where my baseline was:<br /><br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/jR74AIMbKtI&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/jR74AIMbKtI&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>Bjørn Granumhttp://www.blogger.com/profile/05591288747871749796noreply@blogger.com2tag:blogger.com,1999:blog-6989237019234705436.post-41716827080389115002009-03-16T08:12:00.000-07:002009-03-16T08:51:39.465-07:00Roadgap 2<p>Me and my friend Eric had us a roadgap session on Saturday:</p><p> </p><p><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dw_QSFQLP7ovhV82Vl-qF-SsS1SUQWY5tPtXXOSDwePLECxZ7CjDrt8hfhlzgRA77J4Wm6x9Y45OC69x8Kplg' class='b-hbp-video b-uploaded' frameborder='0'></iframe></p><p>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.</p>Bjørn Granumhttp://www.blogger.com/profile/05591288747871749796noreply@blogger.com0tag:blogger.com,1999:blog-6989237019234705436.post-62287914283843576182009-02-28T14:08:00.000-08:002009-02-28T14:23:08.129-08:00Another snowboard session!Had another snowboard session today. The weather was great, not a cloud in the sky, sun and lots of snow.<br /><br />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.<br /><br />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.<br /><br />Anyway, on our way over I let my mate know that I wanted to build a road gap on our way back home.<br /><br />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!<br /><br />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:<br /><br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/2U2rX9Rdy-s&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/2U2rX9Rdy-s&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>Bjørn Granumhttp://www.blogger.com/profile/05591288747871749796noreply@blogger.com1tag:blogger.com,1999:blog-6989237019234705436.post-53795209879254069422009-02-24T14:51:00.000-08:002009-02-24T14:54:49.337-08:00Max number of kipping pullupsDid not feel like doing my normal weigth routine today so I tested my max number of kipping pullups instead.<br /><br />I really like kipping pullups and will practice them alot during my conditioning period (some months from now).<br /><br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/5at9AyqtJYg&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/5at9AyqtJYg&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>Bjørn Granumhttp://www.blogger.com/profile/05591288747871749796noreply@blogger.com2tag:blogger.com,1999:blog-6989237019234705436.post-39852743849938004982009-02-23T02:07:00.000-08:002009-02-23T02:32:36.299-08:00Snowboard sessionMe and a childhood friend built a jump out in the wood to practice some tricks on our snowboards this Sunday.<br /><br />This is something we used to do all the time when we were younger (10 years ago) but seldomly do now.<br /><br />Sure, we both have kids, work and have a home to take care of but that has little to do with it.<br /><br />Somewhere along the way we lost the passion of snowboarding.<br /><br />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.<br /><br />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!<br /><br />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.<br /><br />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.<br /><br />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<br /><br />Here is the video of yesterdays session:<br /><br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/aDCwcDULqzQ&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/aDCwcDULqzQ&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>Bjørn Granumhttp://www.blogger.com/profile/05591288747871749796noreply@blogger.com2tag:blogger.com,1999:blog-6989237019234705436.post-7921074373900998312009-02-14T11:49:00.000-08:002009-02-14T11:54:15.009-08:00Friday workoutSkipped 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.<br /><br />Fun session with a friend! Check out our Ronnie Coleman impersonations before I start my pullups..:D<br /><br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/nML5JHLu2tY&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/nML5JHLu2tY&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>Bjørn Granumhttp://www.blogger.com/profile/05591288747871749796noreply@blogger.com2tag:blogger.com,1999:blog-6989237019234705436.post-45373365092024872792009-02-11T14:17:00.000-08:002009-02-11T14:48:58.757-08:00One of my biggest passions!...is snowboarding!<br /><br />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!<br /><br />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!<br /><br />Anyway, it has been quite some years since I snowboarded on a regular basis and I am finding my way back.<br /><br />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.<br /><br />This is the last one:<br /><br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/vBVrXOfCL7Q&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/vBVrXOfCL7Q&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br />Will try to film more trics next time and get some decent landings..:)Bjørn Granumhttp://www.blogger.com/profile/05591288747871749796noreply@blogger.com0tag:blogger.com,1999:blog-6989237019234705436.post-54434723969600946722009-02-10T13:04:00.000-08:002009-02-10T13:17:07.290-08:00Another 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)!<br /><br />Tried to add weight to the core exercise but I was sapped after the first set so I dropped it.<br /><br />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..<br /><br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/tINj115qGCM&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/tINj115qGCM&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>Bjørn Granumhttp://www.blogger.com/profile/05591288747871749796noreply@blogger.com0tag:blogger.com,1999:blog-6989237019234705436.post-1324188230413105042009-01-22T06:39:00.000-08:002009-01-22T06:47:08.693-08:00Still going strong!I have been following my plan, upping the weights almost every training session actually.<br /><br />Today:<br /><br />Bench 70kg, 12+4+4+3+2+2 (heavy)<br /><br />Pullups 7.5kg, 10+4+3+3 (heavy)<br /><br />Standing shoulder press 18kg dumbells, 12+4+3+3 (easy)<br /><br />Chest supported dumbell rows 18kg dumbells, 12+4+3+3 (easy)<br /><br />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.<br /><br />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!<br /><br />Yeah, just a short little update. Will get a video up by next week sometime.Bjørn Granumhttp://www.blogger.com/profile/05591288747871749796noreply@blogger.com2tag:blogger.com,1999:blog-6989237019234705436.post-42035322971477298262009-01-17T09:24:00.000-08:002009-01-17T09:56:16.509-08:00Saw the sun today!<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYrFVCbjo_P7VPryhxgJ9spiyEYw1rR695qFiQQMp6hbhJl7i5xDPemHFZBwQ4oMuU6wASUCE5k9Vxsu3z-HiF8MB6TSLY09qQ1aL2-54O-JHTVAz5sOT6CKNUBgBItV-peIlQDfImJ94/s1600-h/Daylight!.jpg"><img id="BLOGGER_PHOTO_ID_5292318192511079266" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 400px; CURSOR: hand; HEIGHT: 300px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYrFVCbjo_P7VPryhxgJ9spiyEYw1rR695qFiQQMp6hbhJl7i5xDPemHFZBwQ4oMuU6wASUCE5k9Vxsu3z-HiF8MB6TSLY09qQ1aL2-54O-JHTVAz5sOT6CKNUBgBItV-peIlQDfImJ94/s400/Daylight!.jpg" border="0" /></a><br /><div>Today was the first time in a long while that I saw the sun! </div><br /><div></div><br /><div>It took a little peek over the mountain tops and filled me with energy! Made my day!</div><br /><div></div>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.<br /><br />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!<br /><br />If you are a swimmer, have experience with this style, give me some pointers and tips!<br /><br /><br /><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dwUiHUB1Y0Ps87HoUkvK2eKNAZ_nBqWAdQFh38sllnSV99-1RZ6oNFiexTCHmVUkJ2pIR2U9cfQ4UffQRAE6Q' class='b-hbp-video b-uploaded' frameborder='0'></iframe><br /><br /><p>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!</p>Bjørn Granumhttp://www.blogger.com/profile/05591288747871749796noreply@blogger.com0tag:blogger.com,1999:blog-6989237019234705436.post-17255023505166305502009-01-16T07:21:00.000-08:002009-01-16T07:31:14.072-08:00Session 4Lower body today.<br /><br />Narrow grip bench press - 60kg, 10+4+3+3 (medium)<br /><br />Squat - 95kg, 5+5+5 (heavy-)<br /><br />Biceps curls - 14kg dumbells, 10+4+3+3 (medium+)<br /><br />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.<br /><br />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.<br /><br />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.<br /><br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/MK28MD98Dmg&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/MK28MD98Dmg&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br />Comments are always welcomed! Have a nice weekend!Bjørn Granumhttp://www.blogger.com/profile/05591288747871749796noreply@blogger.com0tag:blogger.com,1999:blog-6989237019234705436.post-69822494448429982902009-01-15T12:49:00.000-08:002009-01-15T13:27:43.770-08:00Session 3Yesterday 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! :)<br /><br />Session number 3 is the same as session number 1 so today I upped the weights a little:<br /><br />Shoulder press - 16kg dumbells 10+4+4+2 (easy)<br /><br />Pullups - 4.5kg dumbell 10+3+3+2+2 (medium-easy)<br /><br />Bench press - 65kg 12+4+4+4+3 (medium-easy)<br /><br />Dumbell rowing - 17kg 12+4+4+2 (easy)<br /><br /><br />I could have used more weight for both the shoulder press and the dumbell rowing. Will fix that on Monday.<br /><br />I have not done biceps curls for ages so I am actually still sore from my session with the 13kg dumbells!<br /><br />Tomorrow is session 4, leg day number two. Can`t wait to squat again! Been ages since I did back squats.<br /><br />See you tomorrow!Bjørn Granumhttp://www.blogger.com/profile/05591288747871749796noreply@blogger.com0tag:blogger.com,1999:blog-6989237019234705436.post-68693752430841473782009-01-13T09:20:00.000-08:002009-01-13T09:52:08.313-08:00Day 2: Lower bodyFirst; 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.<br /><br /><br /><br /><img id="BLOGGER_PHOTO_ID_5290836817666441506" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 400px; CURSOR: hand; HEIGHT: 110px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiejlTr0MPdSFvqPPmZye8utqdINMeaH3_3VltZo1DMic_P4UzhyXnYEtJngtBM6bxDzVWIzTzdv-xwywwbcX7P5Ox28cKKKT-UQ09Q1nGpeMmO13GWKwS7yAtR1nxkWj3rBmkzg8t-7qQ/s400/Front-back-13-1-2009.jpg" border="0" /><br /><br /><br />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).<br /><br /><br /><br />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 <a href="http://www.myorevolution.com/">http://www.myorevolution.com/</a> , great guy, great site, excellent articles! They are in Norwegian but I am sure he will translate them eventually.).<br /><br /><br /><br />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.<br /><br />Session 2:<br /><br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/kD0TlkLrBHQ&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/kD0TlkLrBHQ&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><p> </p><p><br /> </p>Bjørn Granumhttp://www.blogger.com/profile/05591288747871749796noreply@blogger.com2tag:blogger.com,1999:blog-6989237019234705436.post-82110426241302727462009-01-12T07:08:00.000-08:002009-01-12T07:16:23.992-08:00Back 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..<br /><br />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:<br /><br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/rAUBIxMuUhQ&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/rAUBIxMuUhQ&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>Bjørn Granumhttp://www.blogger.com/profile/05591288747871749796noreply@blogger.com2tag:blogger.com,1999:blog-6989237019234705436.post-37306445064612519372008-12-04T13:20:00.001-08:002008-12-04T13:45:12.624-08:00100 burpees for time..in the freggin dark!Almost skipped my workout today. Almost.<br /><br />Then I decided to switch my normal Thursday workout out with the 100 burpee challenge.<br /><br />Got on my bike, headed to the gym, got warmed up, started the camera, started the time, banged out 14 burpees, 13 burpees and then....total darkness...<br /><br />Fun way to find out that the lights automatically switch off at 21.30..:) Well, I was not about to stop and change location so I finished my 100 burpees in the dark.<br /><br />My time was 8min 18sec and my average heart rate was 168BPM (90% of my max heart rate). Not a great time but I was really wasted after.<br /><br />I tried a declining ladder of burpees; 14, 13, 12, 11, 10, 9, 8, 7, 6, 5, 5, and I am not sure it helped.<br /><br />I have only done this challenge 3 times. My first time I did a pyramid, from 1 up to 10 and down again in 8min 10sec, my second time I did 30-20-10-10-10-10-10 outside in the winter, time was almost 10min and I nearly damaged my lungs.<br /><br />This workout will give you a great challenge no matter who you are... Just remember to jump high, hit the chest to the floor and go fast!Bjørn Granumhttp://www.blogger.com/profile/05591288747871749796noreply@blogger.com0tag:blogger.com,1999:blog-6989237019234705436.post-83270255221453870692008-12-03T12:09:00.000-08:002008-12-03T12:26:10.659-08:00Gave up on the commercial sandbag..The commercial sandbag I bought was super solid and had a very good design but I discovered one problem.. The innerbags will give of dust, making it less then ideal for inside use.<br /><br />My home made sandbag also had a little leakage but I fixed that today with some ducktape:<br /><br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/4oF1S6_Yo4U&hl=en&fs=1&rel=0"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/4oF1S6_Yo4U&hl=en&fs=1&rel=0" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br />Todays workout:<br /><br />Sandbag clean and and press - 33kg, 20-4-3-3reps<br /><br />Weighted push ups - 9.4kg, 20-4-3-3reps<br /><br />1legged deadlift - 10kg, 20-4-3-3reps<br /><br />1arm standing row - 23kg, 20-4-3-3reps<br /><br />I have upped the weights and gone down on the reps for the activation set. The weights I am using now feels right and I should see some decent gains in the upcoming weeks.<br /><br />One thing I have been slacking off with is my eating habits. I eat too little and have to up my protein inntake. If there are anyone reading this that sell protein supplements I sure could need a sponsor..:)<br /><br />That is it for today! Make your self a sandbag.. Sandbag training rocks!Bjørn Granumhttp://www.blogger.com/profile/05591288747871749796noreply@blogger.com2tag:blogger.com,1999:blog-6989237019234705436.post-77724266939404995842008-12-03T04:14:00.000-08:002008-12-03T04:25:32.697-08:00Looking for solutionsMonday I took my son with me to the school I work at so he could play around in the gym while I got my workout done..<br /><br />Once I had everything lined up and was done with my warm up a group of bandy guys came in for their Monday session..:) Oh, well, I packed up and went to the old strength room.<br /><br />Most of my routine can be done anywhere since I basically only use a dumbell and a sandbag. Well, it was time to do my chin ups and I could not find a good place to do them.<br /><br />After a couple of minutes of scanning the room I found a possible solution:<br /><br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/rJZaGrigmsk&hl=en&fs=1&rel=0"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/rJZaGrigmsk&hl=en&fs=1&rel=0" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br />Yesterday I decided to take a rest day. Later today I am going to re-make my home made sandbag since the commercial one gives off to much dust for inside use.Bjørn Granumhttp://www.blogger.com/profile/05591288747871749796noreply@blogger.com0tag:blogger.com,1999:blog-6989237019234705436.post-39472725279149705932008-11-30T23:41:00.001-08:002008-12-01T00:09:31.173-08:00Recovery sessionYesterday I did a recovery session where I warmed up, did some dynamic stretching, some mobility exercises and relaxed stretching.<br /><br />A good way to maintain/increase mobility is to incorporate these type of exercises in your warm up. My warm ups usually have three fases:<br /><br /><ol><li>General warm up - usually 5-10min worth of jogging, skipping rope etc. just to get the blood flowing</li><li>Mobility/dynamic stretching - from head to toe to lube the joints and stretch the muscles</li><li>Spesific warm up - depending on what type of training I have planned it can be anything from doing 5-10 reps, 2-3 sets with lighter weights to progressive sprints to further prepare the target muscles for the main activity</li></ol><p>One of my main goals with training is to avoid getting injured. This is something I have managed to do largely because of varied training, being strict with the warm up, maintaining a OK level of flexibility/mobility and getting enough recovery.</p><p>Focus more on your warm up, include some mobility exercises and some dynamic stretching and do one recovery session per week where you only warm up and stretch for an entire session.</p><p>Here is yesterdays session:</p><p><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/Y9BO-rhuDfw&hl=en&fs=1&rel=0"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/Y9BO-rhuDfw&hl=en&fs=1&rel=0" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object></p>Bjørn Granumhttp://www.blogger.com/profile/05591288747871749796noreply@blogger.com0tag:blogger.com,1999:blog-6989237019234705436.post-20920425735558189452008-11-29T10:58:00.000-08:002008-11-29T11:26:16.799-08:00Summary of this weekBeen lazy with updating this week so here goes..<br />Wednesday routine went as planned, upped the weight from:<br />30kg to 31.5kg for the sandbag C&P<br />0kg to 6kg for the one legged dead lift<br />5kg to 6kg for the weighted push ups<br />20kg to 21kg for the standing one arm row<br /><br /><br /><br />My Thursday workout went smooth and I had another workout in the evening, doing some gi-grappling.<br />Endurance session:<br /><br /><br /><br /><object height="344" width="425"><param name="movie" value="http://www.youtube.com/v/gUuxN7thiNE&hl=en&fs=1&rel=0"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/gUuxN7thiNE&hl=en&fs=1&rel=0" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br /><br />Extracts from the grappling session:<br /><br /><br /><br /><object height="344" width="425"><param name="movie" value="http://www.youtube.com/v/1OLvT3qV0ys&hl=en&fs=1&rel=0"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/1OLvT3qV0ys&hl=en&fs=1&rel=0" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br /><br />Friday became a rest day so I did my Friday session today:<br />Split squat - 6kg, 25-4-3-3<br />OA floor press - 19kg, 25-4-3-3 (did 25-4-4-4 with my right arm, trying to catch up to my left side)<br />Chin ups - BW, 17-3-3-2-2 (I should have split the final two reps and done two singles...barely got my chin over the bar on the last rep..)<br />Push ups - BW, 25-4-4-4<br /><br /><br /><br />Took a picture after in an attempt to show the pump I get from this high volume protocol:<br /><br /><br /><br /><p><img id="BLOGGER_PHOTO_ID_5274161354095784498" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 345px; CURSOR: hand; HEIGHT: 302px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEEs4ICd6aRAD340ixVkSp1grxdBZVvL3f_R_5O-hYzNZwb2hCovcMCzqhjSXWLwI3AQ0cCgx9wo63AtQ7kkqSx7hz3BoMXgVdRNgudjP6zQ-SLZFh-xa3znNxWUGOhySyv8sKEt5jPpA/s400/29-11-08.jpg" border="0" />Tomorrow I am going to do some light cardio followed by a mobility/stretching session.</p><p>Have a nice weekend!<br /></p>Bjørn Granumhttp://www.blogger.com/profile/05591288747871749796noreply@blogger.com0tag:blogger.com,1999:blog-6989237019234705436.post-11786635564934025452008-11-25T14:31:00.000-08:002008-11-25T14:35:54.658-08:00Maksimum number of one arm push upsSo, a friend of mine challenged me in max number of one arm push ups (the sum of both the right and left arm) so I gave it try about 20min ago:<br /><br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/-6Jh0S0teaI&hl=en&fs=1&rel=0"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/-6Jh0S0teaI&hl=en&fs=1&rel=0" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br />Happy with the result considering that I have not trained the one arm push up for a looooong time! Enough for today!Bjørn Granumhttp://www.blogger.com/profile/05591288747871749796noreply@blogger.com0tag:blogger.com,1999:blog-6989237019234705436.post-83617165412341260872008-11-25T11:50:00.000-08:002008-11-25T12:30:18.186-08:00Being Positive<div>I stop by 3-5 forums about martial arts/self defence/training almost every day and every day I see a thread where people are bashing different "styles" of training, MA or self defence.</div><br /><div></div><br /><div>The internet surely brings out the worst in people if I were to judge by what some people actually write in these forums.. </div><br /><div></div><br /><div>Why do we get so attatched to "styles" or groups with cool acronyms? </div><br /><div></div><br /><div>I say "we" because I find my self getting lured in quite often. Usually I snap out of it since I always go through a process where I break the "system" down to its bare essentials to see if it is all it claims to be. Most of the time I find it to be the same stuff in a different package.</div><br /><div></div><br /><div>It might be because we want somewhere to belong. A place where we feel connected to others, working for the same kind of goals..</div><br /><div></div><br /><div>It can be a good thing that helps people grow, both on a physical and spiritual level.. but why does it seem like so many turn to abusive keyboard warriors once they sign in on different forums?</div><br /><div></div><br /><div>What ever the answers are, my point with this rant is that I believe people are destroying their odds for becoming better human beeings with this kind of behaviour when online..</div><br /><div></div><br /><div>Look for sollutions instead of problems, when you fall, get back up and use it as a learning experience to succeed on your next try! </div><br /><div></div><br /><div>Instead of pointing out others flaws and weak points, look inward to your own inperfections! Strive to be a better human beeing and inspire others as well! Be good from the bottom of your heart! </div><br /><div></div><br /><div>End of rant! :)</div><br /><div></div><br /><div>Over to my workout this evening:</div><br /><div></div><br /><div><br /><object height="344" width="425"><param name="movie" value="http://www.youtube.com/v/kg9K4mVu80M&hl=en&fs=1&rel=0"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/kg9K4mVu80M&hl=en&fs=1&rel=0" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object></div><br /><div></div><br /><div>Good session! Long time since I did this one so my time was about 20sec slower then my base-time for this workout.</div><br /><div></div><br /><div>Since I need to clean up my eating I started today. This was my lunch and my dinner:</div><br /><div></div><img id="BLOGGER_PHOTO_ID_5272694053855087010" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 400px; CURSOR: hand; HEIGHT: 300px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinj6iH0anfLsRNgi7_9n8HHSv1CvZ5wsI9qV9OXHSEPLh-ZDV2qQDUG4ToiJAN_7lRHlqAiMxiz6N7GTa1Vu1k7G5vh8IbPZ0vv1zgjt45PS1qnkqDKV0sCfqsYqjgzo4WsMy2Msx-6ZI/s400/Dinner+25-11-08.jpg" border="0" />That is it for today! Remember: Stay positive, work hard and be good!<br /><div></div>Bjørn Granumhttp://www.blogger.com/profile/05591288747871749796noreply@blogger.com0