Massive arm workout!

Everytime I go to the gym, I see a lot of the dutch guys standing by the mirror doing bicepscurls and triceps pushdowns. All day, every day. So why not mix it up abit? Since arms is your most important body part (quote: the guy in the picture below), here comes one of my hardcore biceps/triceps routines.

1. Close grip bench press: 4 sets x 8-12 reps
2. French press: 3 sets x 8-12 reps
3. Triceps pushdown: 3 sets x 8-12 reps
4. Kickbacks: 3 sets x 8-12 reps
5. Barbell curls: 4 sets x 8-12 reps
6. Reversed barbell curls: 3 sets x 8-12 reps
7. One-arm spider curl: 3 sets x 8-12 reps

The rep and set numbers is what I use when I do this workout, and they work well for me. But change them if you want, they might not fit your goal. F.ex. if you want less total load, cut down on the number of sets. And for you pulley apparatus lovers: most of theese exercises can be done there too, with some adjustments.

If, and only IF, your name is Arnold: you can throw in concentration curls to end the workout.

Arnold!

Not Arnold!

Explanations:

1. Close grip bench press:
Preparation
Lie on bench and grasp barbell from rack with shoulder width grip. Execution
Lower weight to chest with elbows close to body. Push barbell back up until arms are straight. Repeat.

2. French press:
Preparation
Position barbell or ez-bar overhead with narrow overhand grip. Execution
Lower forearm behind upper arm with elbows remaining overhead. Extend forearm overhead. Lower and repeat.

3. Triceps pushdown:
Preparation
Face high pulley and grasp cable attachment with overhand narrow grip. Position elbows to side. Execution
Extend arms down. Return until elbow joint is in around 90 degrees. Repeat.

4. Kickbacks:
Preparation
Kneel over bench with arm supporting body. Grasp dumbbell. Position upper arm parallel to floor. Execution
Extend arm backwards until it is straight. Return and repeat. Continue with opposite arm.

5. Barbell curls:
Preparation
Grasp bar with shoulder width under hand grip. Execution
With elbows to side, raise bar until forearms are vertical. Lower until arms are fully extended. Repeat.

6. Reverse barbell curls:
(Focuses manly on brachioradialis. An elbow flexor that runs down your lower arm)
Preparation
Grasp bar with shoulder width over hand grip. Execution
With elbows to side, raise bar until forearms are vertical. Lower until arms are fully extended. Repeat.

7. One-arm spider curl:
Preparation
Lie on prone on incline bench with shoulders near top of incline. Knees can rest on seat or legs can be straddled to sides. Grab the dumbbell with a neutral grip (like a hammer).
Execution
Raise and rotate dumbbell until arm are flexed (palms should be pointing toward you when the dumbbell are at the top). Lower dumbbell until arms are fully extended. Repeat.

If you have any questions just leave a comment. Hopefully the explanations were sufficient.

GOD LUCK :D

How can you resist sweets?!

New week is starting, and we can se some progression according to Mr. adipose tissue ;)

The week is planned, and there is allot of things that has to fit into the schedule; like: making food, eating, training (strength, core, endurance, cross fit), study, and classes, rest and sleep!

You want believe how many times I have wished for a 36hour day instead of 24!

Love the light setting at the gym btw :D Core training FTW!

But yes, the diet has now lasted for 4 weeks and dieting is not always easy (even though I don’t think this is a really strict one ;))!

There are a lot of temptations out there; chocolate, candy of all kinds, chips, ice cream (belongs to the very deepest part of my heart :P) hamburgers and so on the list goes.

So here are some tips of how to avoid sweets:

1.     Eat enough food!

When you have a too big deficit of calories, your body wants you to eat something with allot of calories, quick calories and you want it NOW! (Shopping on a empty stomach is never a wise decision either btw.)

When we where created, the humans did not live in a world with easy access of food on every corner. So this is simply an instinct for survival, and your body understands it as stress! When your body experience stress, it thinks it has to fight for survival! So not enough food leads to cravings for everything you put up on the “no-list” (high fat, fast carbs)

2.     Eat at fixed times at the day

This also considers stress – and your body loves routines. If your body gets food at the same times everyday, it simply won't get “stressed” that easy, as if you have no routine at all. Stress makes you crave, makes the body hold firmly on energy in the energy storages (like fat deposits) and possible also store more!

In a hectic day this is not always easy to maintain, but a place to start is to always eat your first and last meal of the day at the same times of the day;)

3.     Look at your goals!

See what your goals are, and consider if what you’re just about to put in your mouth helps you to achieve them! (But then it’s also important that when you where making your goals, you made them for the correct reasons) For me in example, it’s not just about the look!

4.     Look at measures and pictures you took before deciding to make a change

To see what you already have achieved, creates motivation to go on ;)

5.     Eat fruit

Fruit are the natures candy ;) And when you haven’t eaten candy for a while, this is just as sweet as you remember the glass of cola! It also contains allot of fiber, giving you a feeling of fullness. (look at point 1!)

6.     Don’t eat sweets

After avoiding sweets for 3 days, the cravings usually disappears (if you follow point 1.) It says that your body retains its hormonal balance 3 days after eating sweets( until then you will crave). Try it! And you will see. Have as a goal that you won't eat sweets for a week, and notice how you feel.

7.     Don’t tell anyone!

The best thing is to not tell anyone your decisions around food! Because, this is something you are doing for yourself. And you don’t need extra pressure from others watching and creating their own thoughts about your eating habits! You always care somewhere deep inside about what others think about you. And if someone asks, just simply say you don’t want it ;)

8.     Have easy access to the candy!

This point is probably totally opposite of what you have heard before! People usually say that if you don’t have it, you don’t eat it! And of course that’s a good strategy.

But – there always comes to a point when you are meeting MissSweets on your way. Like in a birthday party, when you are out eating, in the cinema, movie night with friends, on your way home, in the grocery store and so the list goes on.

My strategy is to have easy access to all types of candy, because then you know its there, and you get a feeling of mastering every time you see it and don’t take a bite ;) And you get “stronger” for everyday that goes by :) This will also make it easier to say “No thanks” when someone is offering you something ;) because it’s always there, and not only this ONE chance!

If you are used to eat sweets, your body actually thinks this is something you need to survive, like with every other addiction. (YES, I did at this moment call it an addiction!) And it takes some time to be “clean” from it. And if you still want to hang out with your friends, the best way is to “master” the “problem” and not avoid it ;)

9.     Work out!!

Go for a trip, do endurance training, strength training or an activity where you move :) This help maintaining a hormonal balance in the body. One of the hormones you probably heard about is insulin ;) And you don’t wanna mess with Mr.Insuline!!!

But of course! Sometimes, just eat that delicious chocolate!! Its not the end of the world! And do not regret after, enjoy it! And get over it ;)

Got any questions around the subject or anything else, tell me!
E-mail: succeedatfitness@hotmail.no

Enjoy your week!

Sunday, doomsday, test day whether we can be Norwegian officers or not! (Video included)

So, today we did the tests to check if we are in a good enough shape allowing us to be officers in the Norwegian army!

We did the tests spontaneously without any special training for this, just to see how our condition was!

And it went surprisingly well ;)

You can find the criteria for how to perform and score the tests here:

Performance criteria and scores

Video from the testing:

Our results today:

Emil
Type of test	Repetitions/time	Score
Hang ups	6	3
Push ups	21	2.5
Sit ups	27	2.5
3000m run	13.24 min	2.5
200m swim	Check!
Average strength tests		2.666 ≈ 2.67
Average total		2.63

For me (Emil) the test that worried me the worst was the 3000m run. I used to run a lot when I was younger, but then I was 30 kg lighter! During the first 1500m I thought of what kind of fun quote I could write here on the blogg, like: "I have been weighed and measured, and found unfit to serve in the army" or something like that. But when I heard my time spent half way, I figured I really had a chance to finish within the time limit and powered through. 

All in all the testing day was quite fun, and Im eager to improve next time.

Tonje
Type of test	Repetitions/time	Score
Horizontal reverse rows	11 reps	3.5
Push ups	28 reps	6
Sit ups	27 reps	2.5
3000m run	13.37min	3
200m swim	Check!
Average strength tests		4
Average total		3.75

For me (Tonje) my biggest fear was the 3000m run! I must admit that cardio and definitely running does not belong to the deepest parts of my heart! But today I surprised by myself! I gasped for air like a walrus from my first step, but stubborn as I am I made to force myself having almost the same speed through the course!

I’m proud! :D and it also gave me motivation to do some more cardio! Of course I need to have a better score next time we will do the tests again! :))

Everybody can use this as a tool!!

These physical tests give you a good overview of you physical condition, and if you want to measure improvements in your training – this can definitely be a tool to use!

Try it!

Find someone who wants to join you, to control your performance and encourage you during the tests!

But also remember; The first time you use this, the score actually doesn’t have that much to say – but next time you perform it, aim for improvement! Fight yourself and nobody else :)

We will implement this testing every month from now on! And see where it ends ;) Maybe we have to aim for a higher range in the army by some months!? Well, I hope so ;)

Hope you had a nice weekend :D ENJOY the rest of your Sunday!

Peace out!

Status update week 3 ;)

Here we go again, it’s Friday, which means measuring day! Kg, cm and pictures on the agenda.

Emils’ results today compared to last week:

Waist: 90 cm (-2)

Hip: (4cm down from the navle): 97 cm (-2)

Chest: (over the nipples) 104 cm (-2)

Biceps: 39 cm (0)

Thighs: 64 cm (0)

 Emil: "Quite satisfied with this weeks results. Will try to keep up the pace and keep improving, untill Im a lean mean lifting machine."

Tonjes’ results today compared to last week:

Waist: 69cm (-0.5)

Hips: 81cm (-0.5)

Biceps: 30/30 (-1)

Thighs: 58/58 (-1)

Weight: 61kg (-0.5)

PS, we managed to “break” the lamp before taking my pictures :P So a slightly different light setting for me this time.. (even though one of my room mates just plugged it in when she wanted to use it, really couldn’t understand that was the problem at the moment) Helloo, early Friday morning, and the brain didn’t function well..

Some comments about the last weeks:

It has been somewhat hard to train and combine everything with school the last two weeks; we had a bachelor presentation and task to deliver last week, and exams Monday and Tuesday this week.

But that’s no excuse not eating well and train, all you have to do is to prioritize and set a schedule for your day!

Signals from your body:

That doesn’t mean you can ignore the signals from your body, all load (school, friends, family, training…) affects your body(stress), and it’s important to get enough restitution.

If you feel you have little energy during your workout, don’t get to sleep at night, feel your appetite is increasing significantly, you have muscle soreness longer than you are usually used to (doing the same workout as before)++ – you should probably take a day of! Or adjust your training to a lower intensity for a while (shorter duration, fewer sets, repetitions or less weight added during strength training are among things to adjust).

In my opinion it’s better to take a day of (go for a walk instead), so you can have the intensity wanted next time hitting the gym! ;)

If you stress your body too much, you will only obtain the opposite of what you want!

So:

-       - Get enough sleep

-       - Get rest during the day (a powernap if you feel like it)

-       - Eat enough food (and then I mean food that is good for your body!)

-       - Drink water!

-       - And smile!! :) (It takes a lot of energy being angry or worry too much)

Have a nice weekend!!
On Sunday Emil and I will do the physical tests to see if we could be officers in the Norwegian army!

Wish us good luck!! ;)