Paintball Bitches!

Who said that I couldn't play Paintball with style?!

Straight from work and over to Paintball

And yeah, our team won ^^

Keeping up!

In late December 2012, I started to notice improvement in my exercises, so much that my current workout plan doesn't give me any challenge anymore.

After talked with my coach about the issue and wanting a new plan, he was not entirely convinced because of the surgery I had, and didn't want to rush things. After much ado it ended with he won't give me a new plan, but he will upgrade the current plan where I can run faster and lift little more heavier, only if the doctor approved of it.

After a health check with my doctor, and got approval to the upgrade, I can now speed up from 8.5 to 10,0 km/h in 24 minutes, however the incline is the same as before.

Following by 5 sets and 10 repetitions, instead of 3x10:

• Leg pres from 60 kg to 80 kg
• Leg curl from 12,5 kg to 35 kg
• Stomach from 35 kg to 55 kg
• Seated rowing from 15 kg to 25 kg
• Chest pres from 15 kg to 25 kg
• Pull down from 20 kg to 35 kg
• PecDec from 12,5 kg to 25 kg
• Stretch lower back on the bench from 3x10 with 0 kg to 5x10 with 10 kg

So if this continues, then I think that I may be straightforward in-shape again in no time. However, it's almost a shame that I'm going to Asia for almost 3 weeks soon, destroying the fine rhythm and habit... Hopefully I will not be completely out of shape after the vacation.

Bris Fitness Center

After my surgery, I have not quite managed to get back to sports or any kind of exercises, but after approval from the doctor in October - November 2012, I finally got signed up at a fitness center.

The training has gone better than expected, and I have so far kept it in a superfine flow. I have been given a workout plan to keep up with every other day, and have even got some friends to join me.

The workout consist about 24 minutes stamina on the mill, with a program that's divided into 16 steps:

Heating:

• Step 01)     0:30 min., 5,5 km/h, 3,0 % incline
• Step 02)     1:00 min., 6,0 km/h, 4,0 % incline
• Step 03)     1:00 min., 6,3 km/h, 5,0 % incline
• Step 04)     1:00 min., 6,0 km/h, 4,0 % incline
• Step 05)     1:00 min., 6,2 km/h, 7,0 % incline

Set 1:

• Step 06)     2:00 min., 8,0 km/h, 2,0 % incline
• Step 07)     1:00 min., 9,0 km/h, 1,5 % incline
• Step 08)     1:00 min., 9,5 km/h, 1,0 % incline

Pause:

• Step 09)     1:00 min., 5,5 km/h, 2,0 % incline

Set 2:

• Step 10)     3:00 min., 8,5 km/h, 2,0 % incline
• Step 11)     2:00 min., 9,0 km/h, 1,5 % incline
• Step 12)     1:00 min., 9,5 km/h, 1,0 % incline

Pause:

• Step 13)     1:30 min., 5,5 km/h, 2,0 % incline

Set 3:

• Step 14)     3:00 min., 9,0 km/h, 1,5 % incline
• Step 15)     3:00 min., 9,5 km/h, 1,0 % incline
• Step 16)     1:00 min., 5,5 km/h, 1,0 % incline

following by various strength training, where everything is with 3 sets and 10 repetitions.

• Leg pres 60 kg
• Leg curl 12,5 kg
• Stomach 35 kg
• Seated rowing 15 kg
• Chest pres 15 kg
• Pull down 20 kg
• PecDec 12,5 kg
• Stretch lower back on the bench 3x10

Depending on how I feel I may add little extra on the plan, such as the plank, sit-ups/curl with and without the medicine ball, bench or weight, etc.