Honor of the day: Trx suspenssion training. My client really enjoy these sessions, no wonder why, I think all fitness enthusiast will. Todays session lasted 40min and I can tell by the face of the client that this sure isn’t no easy task to complete 40mins of intense full-body workout. The best thing about TRX is the convinience and the ability to easy switch over to other exercises in minimal time, and add to that – every client can use it regardless of condition.

Todays top story is from another PT working at my gym. Her client have started to experience blood glucose falls during the last 2 weeks, and this is not a new client to her, they have worked out a long time togheter. She used my multiCare (which is a measurement tool for blood glucose) and found the values 4.0 mmol/kg in the session (low!) and 6,2 mmol/l after the session. We spoked about it and both of us were worried about that issue, since the client isn’t untrained, diabetic or fat. The PT calls the hospital and got him on an appointment, the day after they call her and found a inflammation on his heart. So he’s currently in the hospital, and will probably stay there for a while. Just think what could happend if he didn’t have himself a well experienced and educated PT ??? So for everyone out there thinking of hiring a PT, make sure it’s a good one. Scams are the worst kind you could hire, and there sure a plenty of those, making the PT business reputation very bad.

 Ok over to another thing:

Now take a look at this: a crappy piece of equipment (sorry Matrix gotto hurt?) made to a functional machine

Current chest-press machine turned into a neat ab machine in matter of seconds and with the brain of JS.

Ha ha, funny as fuck.

For every Swede ho laughed at my very good looking (NOT) fivefingers shoes, here is the truth. Fivefinger shoes are hot as hell in US. But we all know US isn’t number one on fashion. Take this to Italy and you’ll be tortured, PUBLIC. Well they work very well for core-training. Alot of new models, hmm which one am I going to opt for? Red-Black goes well with my gym colours. 

Gotto go dudes, Clients on my door again.

// SR Ystad, Friday

So back from SF and IHRSA, with a confident mind about what the future will bring me. The trade fair was really enjoyable and I did find some interesting stuff. As a club owner it isn’t just what could bring in the money, it’s about finding stuff that you belive in. I mean spinning and stuff like that works, but it really isn’t my thing, and I don’t belive this is the best type of exercise there is, what about crosstrainers? Crosstrainer – “spinning” this would be much more productive since there is more movement, and this could happend with Keiser’s M5 Strider.

Streets of San Francisco

There wasn’t really much new in the business, but I can assure you that the future brings Functional Training to a new level. So my gym “Functional training studio” have a great future, it follows the trend.

I have never liked the vibration type of training, I think this is for rehab, probably you could use it for a better blood flow to get a better recovery, but for training? Don’t think so. And if we look at IHRSA vibra’s booth was one of the smallest one, which could tell us a little about the future. I my mind it’s clear, training should be productive and natural. Movements should follow the bodys abilitys, and I don’t think that the body is made for vibrating.

There will be some new machines in my gym, I left an order yesterday. There is alot of machines out there, but basically their all the same. Style and movement are pretty much the same, no one makes a really bad machine theese days, cause there so much experience of making machines in the business. After all they have all looked the same since the 70′s , with only some better movement patterns and more focus on the look. There are still alot of news concering the TVs, Ipods and stuff. Well, I can buy that Ipod connections is good, but who needs a tv in every machine?

They thing I found the best on the fair (concering machines) was the new HOIST plate loaded, I have orderd some, and with their movement pattern they have renew the machine industry. I love hoist!

Here I am with Dr. Björn Alber, a very very interesting person. He’s a doctor and one with great knowledge about training and how it affects the organism. I poped alot of questions to him that I don’t know anyone could answear, and this guy could give some answears. I will have a interview with him and publish it on the site. Have you ever thought of what really happens when you start to shake during a strenght related movement? He gave me the answear on this one: It’s a communication problem between the golgi apparatus – nerv fiber and the muscle cell, the chemical synapse can therefore not be accurate.

Dr Bjorn Alber is also a part of the new training machines X-force (www.x-force.se) I did a session on theese machines and of course the idea is great. But I think there still need to be some development and the prices are kinda’ sick, but In the future the might have success.

Here is another thing, a treadmill that doesn’t need any electricity. Now that’s GREEN. On the other hand you need lotsa’ greens to buy one… It’s like beeing a hamster when you run in it.

When were not a the fair we did alot of shopping and also a session at Gold’s in SF. The humidity and temperature was high! The pic is of me and Jörn-Stian who is one of the celebrity personal trainers in Norway. We had alot of fun and really enjoyed exchanged experiences. We will alot togheter in the future. Some competitions between us in terms of weights and core movements did happend, I think we were pretty equal.

On our way to burn the green…

The food was expensive as hell, I won’t complain about the prices at home for sure. A big sallad with chicken 25dollar, and that is excluding the tip… Food intake was good the whole trip and it was very easy to find good food (even though it was expensive) I actually lost some bodyfat. This was manily because the time for cardio was better than ever, and one day I did five sessions (I was trying out different concepts on the fair). I went to GNC and Vitamine Shoppe to buy some supplements, It was hard to buy supps to that kind of price since I have everything free at home, but I really needed it. Every day I ate Zero Impact bars which I have paid tribute to before in this blogg. No bar in the world can be compared to this one!

We didn’t eat at this place, the food was crap! We did take a look at the ladies in there but the hype isn’t correct, I’ve never visited this place before even though I studied in US a couple of years ago. Well now I’ve seen it, and it isn’t much to see. In Scandinavia we sure are spoiled with good looking people.

Shape

Next year the IHRSA show will be in San Diego, can’t wait. But now I have plenty of work ahead of me. Plenty of construction work to do in the expanding gym . Today I did my first PT session on the Trx, this thing is here to stay! I love it!

//SR

So last update before the trip. Only a couple of hours left, I better start pack some stuff.

Today was the second day of the Flex&Stretch program, Its all done, and flowing. Not any considerable weights today but a great pump.

 A photo from today, weight 85kg. No comments need to be made about the calfs

I got a really interesting consultion to do when I get home, a client of mine had a tear tendon (supraspinatus). Setting up the diet and the rehab training is a really demanding task. We will put our trust in the Keiser machine…

It’s even more interesting when we have a preassure in form of time. The doctor has told him 3months recovery before he can start working again. We’ll see. Now I’m off, from the OFFice.

I know, I’m funny as fuck.

//SR

Thuesday…

Not many days left for the trip to IHRSA and San Francisco. But as I wrote before, I have no time to spend my time thinking about that. Days are filled up with clients, paperwork and training. (oops forgot eating). Anyhow I still feel anxiety over the future. There are so many things that have to be done, bills to be paid and on top of this I want to have respectfull life for family, which isn’t a reality today. I have a hard time to get sleep I need, not in terms of time, it’s a psychiologial reason. So many questions so few answears. I’m trying to apply everything I’ve learned from the cognitive psychology I’ve red, but right now I hit the brick wall all the time.

Ok, let’s stop with the sad attitude. I’ve been through a couple of things that few people have to experience, I will make it. I have a plan B. but it’s not a pretty one and I sure don’t want to let things go that far.

Today I’ve trained with my “soulmate” (1 of 2)  David, the first day of my program “Flex & Stretch” is ready and I’m pleased with it. It covers basic/compound movements with heavy weights.

Todays workout and DAY #1 on “Flex & Stretch”

REST BETWEEN SETS: 30-45sec

Squats: 150kg x 6 45sec rest 100kg 10reps

Hamcurl 6reps 10 reps

Weighted Chinups 40kg x 6reps and 20kgs x 10reps

Barbell Rows 100kg x 8reps 80kg 10reps

Benchpress 120kgs 6reps 80kgs 10reps

Weighted dips 60kgs x 7reps 35kgs x 10reps

Dumbell Shoulderpresses 42,5kg 6reps 30kg 10reps

Around the world seated with dumbells 15kgs 6reps 12,5 10reps

Barbell curl Biceps 62,5kg 7reps 42,5kg 10reps

Kickback with dumbell Triceps 17,5kgs x 6 15kgs x 10  

Abcoaster with 15kgs 15reps x 2

Seated calfpress 15 x 2

Well I can’t complain about the conditioning for beeing offseason. Hemogex certainly works, I’m on my 25th day now. And there sure are some supplements in my schedule. Soon enough I will test out Blue Geene from Controlled Labs, doesn’t seem to advanced ingridients, but CT have done it before. I honestly feel that as a natural athlete their products really works, I’ve spoken alot to Kane Sumabat (the guy on their ads) and he feels the same as a natural athlete.

Food intake yesterday was low carb (under 150grams) Protein around 250 and fat 70grams. Today calories will end up something like 2800.

My other soulmate got a son today, I’m happy and look forward for the visit at the hospital, I just love babies! Hope I can make it before leaving the country.

Now I have a client on my door again.

Gotto go. Take care!

//SR

So I’ve got some news concering Anders Ödal, one of my clients that’s  a succesful Brazilian Jiu Jiutsu fighter.

He’s now brown belt and competed in European Championship 2009 in the +100,5kg class and the open class. Late in 2008 he won the Scandinavian Open.

EC 2009 +100,5kg 2:ond

EC 2009 Open class 2:ond

He also won the Swedish grappling league this year and was one of the nominated people for the local sports awards.

He’s using a modified approach of Intermittent fasting, and has dropped over 20kgs of fat since the start early in 2008.

We wish him the best of luck in the tournaments 2009!

So the weekend was here, and left quick as hell. Sunday night, I’m so tired I can’t sleep. Today me and my best friend picked up some equipment that is an investment in the near future. That took us all day, heavy work that was. Both of us were fasting so when we came home (5pm) we had breakfast with Zero Impact bars, YUMEE!

Earlier that day I was in the office writing diets and met up with some members of the gym, I was supposed to do my cardio routine, but the work will go first in almost every situations nowadays. That’s life, just swallow and continue.

Weekend was good, we had some friends visiting, I ate a whole lot of  Tacos and that is with 70% fat-sauce (yes, not fat free). That will probably bring my cholesterol up a bit, which we all know is positive for muscle building. Cholesterol is the foundation of all the androgenic hormones in the body, so now and then a temporary raise of cholesterol is good for muscle building. And that goes along with todays supplementation of arachidonic acid, even though the studies are quite in vain. With todays knowledge one could easily make some connections about musclebuilding and statins (the medication for high cholesterol), but I don’t intend to try it out…

Todays food intake was:

300grams of pork sirlion 2% fat

400grams of potatoe

250grams of cottage cheese 1,5% fat

1 zero Impact, 1 scoop FiberTeq, 1 scoop Green Magnitude, 1scoop Purple Wraath, Omega 3, 17-HD, Hemogex, Calcium Mg, Vit D,

200grams of orange

200grams of pear

totally 70grams of protein powder (casein & whey)

Loads of greens, cinnamon & cardamom

40grams of CornFlakes Eco

10grams of Jam

2 pieces of rye dough bread

1 spoon of Eco Peanut butter

20grams of Coconut flakes

It ended up as 2300 calories with about 230grams of protein and 55grams of fat.

Sunday dinner. Sauce was also made with onion&spices curd 1% and 1% youghurt.

Anyway.

I’m getting somewhere with my new program “Flex&Stretch”, there are 3 vital things about the program

1. Lift heavy weights (progressive overload)

2. Static stress to the muscle (static stress gives the muscle alot of time under tension and will affect the myofilament diffrent from normal reps)

3. Lighter weights more reps (which stesses the production of mitochondria)

4. One day might be added every 2:nd week with extreme stretching , where some parts will be affected diffrent in the program. (potential hyperplasia, even if it sounds wierd to say the least)

5. lagging muscles will be treated with another principle

All muscles will be trained 3times a week, this is after the positive feedback I’ve recived from a modified version of Bryan Hancooks HST method.

Remember, there are many principles that are good, but there are some that are better. 

And what is a athlete? For me it’s not the most powerfull person, nor is it the one which lowest amount of fat. Contray to the muscle industries i think an athlete should be well rounded, be able to lift heavy weights (in regards to his bodyweight), lithe and with endurance. A low amount of bodyfat should also be proper

But we all seen Athletes without low amount of subcutaneous fat, take BJ Penn for example, the guy is not  “chieseld” but he’s an athlete in every aspects. So you could very well be an athlete without a ripped body, but for my own ego, I like being semi-ripped all the time, A fitness enthusiast like me also want to posess a good physiqe since that’s one part of our sport, like BJ Penn likes to have a good standing game in the fights, even if his strenght clearly is on the floor.

 Camomilla tea and a good book, great sunday night. Note that both shirt and cap are from Dcore (now my sponsor will be happy).

 There been some heavy discussion on the sites guestbook, take some notes:

* Calorie in Calorie out does not allways make the equation. Different  nutrients will affect the body in a certain way. How could one for example explain that on a cyclial ketogenic diet your intake on loading days will be much greater than your metabolism and you still don’t gain any fat? But in most cases the scenario calories-metabolsm will be correct, but THERE ARE IN FACT exceptions

* If you hire a PT or a sport nutritionist, make sure this person has qualities and experience, not only of  him/her -self.

* If somebody are in shape or have big muscles don’t equals this person can help anybody els, drugs are cheaper than supplements and what that person eats could not be related to a natural athlete. As for all this shit ads in musclemags, proffesionals don’t use supplements (a whole lot), they depend on drugs, period.

Gotto tell ya something funny as fuck!

On another gym today a instuctor af the gym had a very smart, brilliant announcment for the members;

There is no meaning in weight training if you’re not 18years old, because (here it comes…) they don’t have any testosterone.

Oh yeah, I remember another one from the same guy;

If you have uneven strenghts in your arms, use diffrent dumbells, so you might have to use a 20kgs in one hand and a 15kgs in the other hand.

Now that’s a fucking CLOWN.

Now it’s bedtime. 7hours from now, my ass will be in the office. again.

//SR

Client: Martin

Age: 31

Occupation: Sales manager

So after almost a year of work together we nailed the conditioning and could show all the muscular development that has occured during our work togheter. Martin was the common gym guy working out 4times a week with a ordinary schedule. You now, 4 exercises 3set on each and 8-12reps. As for his diet, it wasn’t all to bad, just a bit of wasted money on garbage supplements. What he needed was a smart approach to training and a solid meal plan. During all our months I think Martin has tried about every approach that I advocate. CKD, Termogenic Diet, Intermittent fasting with cykling of carbs and fat, 24hour fasting phase and some more. His training has varied alot, keeping him motivated all time with new styles of training. His favourite was Olympian Body and my Volume Training principle (which does not stand for volume of training). We improved all of his flaws, which mainly was his back. It was straight and hadn’t really any thickness at all. A common problem is back training, ta really feel the lats, rhombs and all the other ones work. We have also worked very hard to get his abs in the proper shape, there definitly is a different on abs and abs. I must admit that I see very big differents in most people abs region depending on how they train those certain muscles. Some people tend to have great abs without even training them, but there is not that many lucky guys.

All lift has certainly been improved, and nowadays I think he outclass me on the deadlift… And for chinups, I don’t think he managed more than 5 nowadays he does at least 18. Measurements on legs and arms has also been solid even though he lost about 10kgs, and that could only be explained with the basic fact: more muscle and less fat.

IF approach is now a lifestyle to Martin.

Here is a photo from the session in early February, there is also some pics in the “portfolio”

I haven’t been able to update the past week. Work is taking the best of me.

There are also some issues concering the premises that I eventually will take over, I’m right now on a crossroad and have to make up my mind, which certainly isn’t a easy task. It’s all about knowing what to do when. When to invest in sometning that will give profit in the future, and that might just not be financial since the life is so much more worth than money. Anyway I feel a anxiety inside and I just can’t let go of that feeling at the moment.

As for todays schedule I need to be on top, plenty of clients and other stuff where you got to perform. I can’t wait until I’m on the flight to San Francisco, I will take a few hours off from work and just read a good book or philosophise about whats life has given me so far.

Steady feet don’t fail me now.

//SR

Så efter ett hektiskt veckoslut och en lugn helg sitter man åter på kontoret.

Drabbades av DOMS i min vader efter en simpel förändring i programet, körde istället för 15reps x 2 på en hög vikt. Samma vikt 50reps i rad med Rest-Pause på 10sek. Smärtan var total 72h efter passet och satt i 2dagar. Hade det fortfarande igår, tränade dem likväl ett par set. Idag är smärtan borta.

Inte nog med det, jag körde i princip 3pass på fredagen (och 50repparen utfördes i Onsdags). Vi var uppe i Halmstad och körde kontrastmetoden 1pass och 2pass med Charles Piquins metod inom loppt av 4timmar.  Så träning blev det PLENTY OF! Kontrastmetoden var första gången, man kan beskriva det som ett giantset fast endast med en styrkeövning (bla så tränas Halmstad BK fotbollsspelare med denna metoden). Så jag körde bänkpress 100kg x 5, 8st explosiva armhävningat och sedan “basketpass” mot vägg med medicinboll, efter detta vila på 60-120sek, sedan upprepades setet. Kul grej. Piquins träningsmetoder läste jag för länge sedan så intet nytt, men alltid kul med någon som skriver upp ett program och ber en prova. Om jag hade haft mycket pengar så skulle jag haft en personlig tränare, tänk vad skönt – gör si gör så, bra gjort, ät detta så blir det såhär… Fan, det lär jag aldrig få tid till i unga dagar. Det måste vara oerhört skönt att ha någon som sköter allt det där till en, så jag förstår varför intresset är så oändligt stort för mina/liknande tjänster.  

Det här med DOMS (delayed onset muscle sorness) är ett intressant fenomen. Faktum är att ingen idag vet vad det beror på, nej just det. Det är bara en massa teorier om vad som hänt. Vissa pekar på mjölksyra (vilket jag inte tror ett skit på) andra hävdar att det beror på nedbrytningen på muskelfibrerna (och/eller återhämtningsfasen). Vad som står klart för mig ivarjefall är att det beror på stressen muskeln utsätts för, och speciellt då ny typ av stress man utsätter den för. Utifrån denna ståndpunkt skulle man ju också då kunna dra paraleller till att förändringar i träningen(princip) är viktig för muskelutveckling. Hur som helst finns det massor av teorier man kan tänka sig gällande DOMS, har det med motorenheter att göra? Rekrytering av fler muskelfibrer? Sarkomrer? Myofilament? Ja man kan inte vänta tills man får svaret… (om vi någonsin får det).

Wallpapper is the SHIT. 4real! Här med många av Europas städer inköpt på ILVA som har en hel del kul grejer att spendera pengar på. Intill detta Philips nya ledlight som man kan ställa färger och belysning med fjärrkontroll. Prylbög kanske, men belysningen är ju viktig i hemmet, och på gymmet för den delen. Ja det kan alla skriva under på som besökt mitt gym, belysning som på tävlingsscenen…

Detta är svaret på Fast Food. 500g Keso och 250g Råkost sallad. Inköpt på 2min och uppäten på 5. Vem behöver klaga på tidsbrist för sina dåliga kostvanor?? Nu fattas bara den där fruktkorgen, men ska fixa det idag, sedan är kontorets kök komplett – keso, sallad och frukt. Sedan är ju butiken fylld av proteinpulver, gainers och bars. Bars i allmänheten är bara godis med mer protein och mindre fett, men Zero Impact är fanimej mat, det är bara kolla på innehållet. De där kakorna som jag säljer från Chef Jay´s är farliga, det blev ett gäng sådan igår.

Lagade en ganska lyckad middag också på eftermiddagen som var gjort på hokifilé, kålrot, vitkål, kryddor, 2%fraische och senapspulver. Får lägga ut den på recept vid tillfälle för den var enkel och snabb fixat då ugnen sköter jobbet, precis som mat ska vara. Nyttigt, Gott, Simpelt och icke-tidskrävande. Många av dagens receptböcker kräver en massa konstiga ingredienser som man inte har hemma, men kolla min “basmat” så behöver man inte handla så ofta. I recepten hittar ni ju också på sidan.

Jag är sjukt sugen på att komma i “riktigt” form igen. Hade det inte varit för jobb/mässa i USA om 2 veckor hade jag satsat för fullt på Varberg GrandPrix i Classic. Men det kommer en tid för tävling igen, var så säkra.

SR, YSTAD Måndag 2Mars 2009