Fitness with Bouba

Follow me on my journey to become the best fitness athlete possible!

New years..

Kategori: Life

 
 
Hi guys! 
 
 
New years is coming up and I hope everyone is prepared for the year of 2013. 
Let's make 2013 our best year! 
Don't take on to much promises and those promises you do to your-selfs do them with your body and soul and don't give up in 2 weeks only because it's hard. Push your-selfs to the end of the pain and I'll promise you that you will see results. Doesn't matter if it's about working out or stop smoking or whatever!  In time things get easier.. 
 
 
I don't have New years resolutions.  I believe everyday is a new opportunity to change things. Change the way you act against other people, change your body.  But I know that for people it's easy to take a new year as a new chance and easy to count down from New years! ;P  
 
 
Yesterday my sister and her Little cute dog (Bimfen)  came to town, the just surprised us and I'm sooo glad that they did!  I wanted her boyfriend Jalle to come to... but he had to work.  But I'm so glad to see my sister, it's not often we got the chance to met and just to have her close and see her laugh is the best New years gift ever!  
 
 
 
 
I'm gonna try to put up some videos on a workout me and sis gonna do this upcoming week!  So look forward to that folks.. 
 
 
Now I need to plan my clothing and stuff for the evening. I hope you all have a good new years!
 
 
 
 
 
BF out.. 
 
 
 

To gain my respect, you gotta earn it!

Kategori: Life

 
Hi guys! 
 
 
Have been a few stressful days here in "Boubaville".  I'm been feeling a little bit ill and also tried to workout a little bit at the same time. I know you guys think I'm doing the wrong thing when I work out with a little cold in my body. But I'm not having any fever and I don't workout with high intensity.  And also, I know my body pretty well. I don't suggest that you try this until you really know your body and really have been working out for the most part of your life.  I'm not saying I'm some kind of master of this, but I'm pretty sure about what I'm doing!  I only wanted to point that out for those of you that is thinking that I'm doing something wrong. 
 
 
Anyhow..
 
Been having a nice weekend, with all kinds of things.. Work, gym, hanging out with friends, and also hanging out with my family and celebrating my sisters 16th birthday!
 
 
 
My training is going alright, and next week I'm focusing  my training on my chest/tricep and leg area.
Let's see what kind of change I can manage to do there..!  
 
 
Still having problem with my weight. I'm pending between 86,5-88,5 kg ..  I don't like it.. wanna build more mass on my chest area and It's hard.  I know some of you guys is thinking that " what is this guys talking about.. we're having problem loosing weight! "   Yeah maybe it's easy for you, but I'm working out 1-2 times a day, and also my body and system is really good with burning away carbs so it's making it harder. And of course I don't wanna put on to much water or fat so eating candy and chips and stuff like that all the time isn't a option. 
 
 
So that will be a thing I need to work on this week.. 
 
 
enough said today.. I'm tired and gonna sleep now to recover, because tomorrow I'm gonna workout 2 times, and I'm looking forward to it sooooo damn much!  So if I sleep now, tomorrow will come earlier! 
 
 
 
Have a good night guys.. 
 
 
BF out.. 
 
 
 

An amazing evening..

Kategori: Life

Hi guys!

Tonight I've been out on a club here in Umeå with my brother. My brother asked me to follow him out, so I did. And at first I didn't feel that It would be any fun. But I gave it a chance.. I drove, so It was a sober evening for me. Of course I can have a great time even if I'm sober!

Summary of the evening, we saw people (trying to) sing karaoke, my brother won some money. I met some good friends, and some new people to, and It were interesting how scared I'm of the dancefloor when i'm sober. Me and a friend found some money on the floor, about 100 euro. So sick, just before that we lost 100 kr on a Jack-Vegas machine! Amazing how things can happen. We danced some more and then we ate at Max! Gaah they have so amazing burgers there!
After that me and my brother witnessed some police-brutality on a Young guy on Max.. He had been "punching a guy" ..

So that's my evening in summary :P

Just wanna say good night and Tomorrow we gonna celebrate my sisters birthday! Happy birthday to her!! :)


"Accept what you cannot change..."

BF out..

 

It's time..

Kategori: Life

Hi guys!

Now I'm lying here in my bed and preparing for a workout! It's no better way to prepare then this..
Music(high volume), pwo, and just singing along with the music!

Today I'm gonna workout my back/abs :) after that, I'm eating lunch at my mom's place! Because after that my sis, and my Stepfather going to play some football(soccer).
Been a while since I touched a football.. And I'm not doing any cardio these days so we'll see how that will go! And moving around 88 kg isn't the easiest either! ;) when I played last time I were 7 kg lighter ;P

Now I need to prep..

I hope you guys have a great day!

(From yesterday)

 

"My silence, is just another word for my pain..."

 


Peace and Love



BF out...

 

Merry Christmas!

Kategori: Life

Hi guys! 
 
 
Yesterday I manage to workout after work and before IKSU closed.  I were stunned when I saw how much people spending the day before christmas at the gym!  Okey, it wasn't a mass... but maybe about 20-30 people.
Still, I'm glad they worked out and then I got so much more motivated after eating a big plate of Lasagna! ;)  
 
   (87,5 kg , need to put on more mass on chest & leg before I'm cutting down and starting up with cardio again) 
 
 
 
 
 
 
 
 
Today's christmas.. and I'm not gonna write so much more then I wish you all a Merry Christmas and I hope you eat a lot of good food, candy and other stuff!  And hopefully you can enjoy this holiday's with people close to you!  
 
I know I will! :)  
 
 
 
 
BF out... 
 
 
 
 

True Colors..

Kategori: Life

Hi guys! 
 
 
When we start to doubt our-selfs, we need to remind us about why we matter, and also start looking around us, what kind of people we have around us. Is it people that give us something.. or just drain us of energy?  
 
Now a days a wonder about.. It's weird how our life's can change drastically in just a few hours.. days..months.. I know my life have changed a lot!  
Sometimes I just wish that I could go back in time and re-do everything.. 
I know that I just need to accept everything that HAVE been, and just make the best of the road I'm on right now. 
And I'm gonna do that... But first I need to let go of the past, it's hard ... It's just weird how things change..  
 
 
 
 
enough said about that.. 
 
I hope everyone have had a great Saturday evening and I wish you all a merry christmas!  
 
 
 
BF out... 
 
 

Soon christmas..

Kategori: Life

 
Hi guys! 
 
 
I have been lousy on updating my blog this week. Sry guys!  
 
I'm gonna try to update you guys! 
 
I have trained a lot this week, and I feel sore in almost all parts of my body. And I love that feeling!  Then I know I have been pushing myself and my schedule is working!  I feel strong even if I'm exhausted and tired! 
 
Took a personal best in Dead lift today, 165 kg, 3 set x 5 reps!   That's awesome!  
2 days ago I worked out my legs and I'll say.. It was one of my best leg workouts ever!  
The same day I worked out my biceps, and that to were one of my best Bicep workout!  
Amazing feeling! 
 
 
The negative this week has been my eating schedule and my sleeping.  unfortunately  I've been sleeping really bad. tonight that is changing!  
 
 
I've also been working a lot this week and i'll continue to work a lot the rest of the weekend. I like to work a lot because then I plan my free time and my life have routines. Strange enough I manage to do more with my days with less free time!  
 
This last week I also have been hanging out with a few friends, and especially Sandra who is a  amazing friend. 
Yesterday we made dinner(she did 99% of everything)  and after that we both did some desert. 
And I tell you guys.. no mercy for the stomach there.. waaah.. 
 
Home made Ice-cream, and white chocolate fudge, and Turkish Peber fudge.. Naminami!! 
We were like to bolls after that in the sofa!  haha , awesome evening! 
 
 
 
Hope you follow me on Instagram and I'm a little better to update there. Hopefully I'm gonna put up a few videos after christmas!  
 
 
Now I need to get to bed , need to turn this sleeping problem around.  I hope you all have a great evening!  
 
 
BF out.. 
 
 
 

A new week ..

Kategori: Life

 
Hi guys! 
 
This is the last week of my workout schedule , and I'm already looking forward to next week when I'm gonna go crossfit 2 times a week!  
 
 
Today I've worked out my chest. The workout didn't go to well.. Was to many people at IKSU this evening. 
Thursday I'm gonna try to take my PB on bench-press (140 kg)  , and today I killed it with 120 kg 4 reps, 110 kg 6 reps , and 100 kg 8 reps.   
 
 
 
Now I'm gonna make some Workout schedules to a bunch of people that have been waiting for me to finish with them. Sry guys!  
 
 
Have a great evening and keep motivating your-selfs to workout!  Soon it's Christmas and we all know what's gonna happen then ? ;P  eat a lot of garbage food and of course we should enjoy christmas. But you still have time to exercise and workout!  
 
 
BF out.. 
 
 
 
 
 
 

BE yourself.. don't be a jerk!

Kategori: Life

 
Hi guys!
 
Just wanna wish you all a great Friday and weekend! 
 
 
Remember guys..
 
"Do not do to others what you would not want them to do to you.."
 
 
 
 
BF out... 
 
 
 

always be ready to change..

Kategori: Life

 
Hi guys! 
 
 
Today was one of my best workout's in a while!  Chest / bicep was on the table today!  
I still need to work on my upper chest area. But I'm proud of the workout today and I've tested 135 kg in bench today, nooo problem!   Did 8 reps on 110 kg!  That's development for me, and that's awesome!  I feel stronger and my body is recovering really fast right now!   Also I'm glad that my mom is getting back on track with her training after a while of being ill. Hope she stay whole/well! 
 
 
 
Tomorrow I'm going to workout 2 times in the gym.  First I'm gonna work my legs out.  Need to gain more mass to that area.. 
And the second workout will evolve my back and abs!  
 
Wanna crossfit tomorrow , but need to keep this schedule this week and next week to . After that I'm gonna put in 2-3 crossfit workouts a week!  It's gonna be sooo awesome!  
 
 
Now I need to get to bed and sleep so my body is recovered for tomorrow's training!  
 
 
Btw , tonight I went to a friends place to hang, and we did some food and to desert we made "kladdkaka"  "Brownies"  (might be the english word for that)   Ohhh my god, it just melted in my mouth!    And I also tried a new thing, ginger snap (pepparkaka) with blue cheese (ädelost)   , oh my god times x 2!!  How could anyone figured that out ?!?   Still .. it's a awesome combo!  you guys need to try it out!  
 
 
 
NOW I need to go to bed! I hope you guys also had a awesome evening!  
 
 
BF out.. 
 
 
 

Try..

Kategori: Life

 
Hi guys! 
 
Just came home from a workout with my good friend Lina (The apprentice) and on today's schedule was... of course LEGS!  
 
 
Awesome workout, and me and Lina both will have a enormous pain in the legs tomorrow! 
 
 
Yesterday my mom bought me some protein, pwo and omega 3.  And she also bought me the first coffee brewer!  
Love you mom!  The best mom! 
 
 
Now I'm in a rush.. need to eat and take my ass into town in this weather .. gaah.. 
Wish me good luck!  
 
 
 
Have a great day guys and I hope you all have a great evening!  
 
BF out.. 
 
 

Monday..

Kategori: Life

 
Hi guys! 
 
Yesterday were a really good day.  It all started with some breakfast and coffee at the coffee-shop "Mekka"  in the city.  A friend from out of town met up and talked for a while.  And as usual the time flies when you have a good conversation and a good time.  I had to leave for a meeting at work. With that said I notice that I took 3 coffee's before lunch yesterday!   haha ,  I had awesome energy when I came to IKSU for my workout around Lunch-time. 
 
 
 
 
Yesterday I worked out Shoulders, and I don't have the time to post the workout right now. But I'll give you this.. 
 
It was one of my best shoulder workouts! 
Can feel every exercise in the muscles today!  Love it!  
 
When the workout was done, I went to my mom's place to eat a lot of food!  I don't know If I told you this, but now I'm trying to gain weight.  I'm aiming for 90 kgs before 1 jan.  And to keep that weight until last January!  My weight right now is 86,5 kg.  And I've been gaining 1-1,5 kg every week for the last 3-4 weeks. 
 
It's not a ultimate "bulk" . I know that. But guys, you gotta know that I know my body pretty well , I've been testing it for about 10 years , and I know exactly how to change every part of it , and how It answers to "this and that"  of course I don't say that couldn't learn more. Nobody is fully learned. But for now, and with the situation I'm in right now with work and everything, THIS  is the best way to do it..  and I know that I don't wanna go for the longer bulk season. So  right now I'm pushing my-self to keep the shape as good as possible. And also keep gaining strength all the time!  
 
Enough said about that.. we'll get back to that topic later on.. 
 
 
 
 
 
 
 
 
 
After I've worked I went home to make my good friend Sandra a nice dinner. 
She deserved to relax and of course we enjoyed a movie and some ice-cream with some berries also.
 
A  awesome monday evening!  
 
 
Now I'm going to the gym for my Back /triceps Workout.
 
I'll post the workout's here later tonight!
 
 
Have  great day guys! 
 
 
BF out... 

Sometimes you stand on a new path..

Kategori: Life

 
Hi guys! 
 

Now I lying here in my bed and listening to some christmas music!  I like christmas music from back in the days.. 
with singers as Frank Sinatra, Bing Crosby, Nat king cole..  but there are good music from this time to. But the music back in the days have a certain tone.. a certain feeling, and I like it !
 
What's your favorite christmas music ?  Maybe you'll show me some new songs that I could put into my playlist this year! 
 
Yesterday was a great Saturday.. Jocke, Alex, Gab, I  Thank you guys for that!  
 
 
 
 
 
 
 
 
Now I'm gonna take a shower ,and after that I'm gonna take a walk to met up a good friend that is coming to town over a day. 
 
 
Before I take a shower I wanna thank Sandra for being a amazing friend!  She deserves all happiness in the world, and I hope this day will be a amazing day for her!  
 
      ( This friday she visit me and had  Snus, Cola zero and chocolate balls with her.  Amazing friend! ) 
 
 
I hope you all have a great Sunday, I know I will! :) 
 
 
BF out... 
 

summery..

Kategori: Life

 
 
Hi guys!  
 
 
Haven't forget to post about my workouts the last days.. here is the crossfit workout that I did Wednesday.
 
 
C&J  60 kg , 8 reps
Burpees  , 10 reps 
American KB swings 32 kg , 10 reps. 
 
Repeat  5 sets . 2-3 min rest between.  
 
Didn't clock this time,  but I will next time!  I'm gonna do this WOD 2 times, this week ...so I'll get back with the times then! 
 
 
And thursday's workout looked something like this ... 
 
 
Back : 
 
Deadlift  110 kg  6 reps  x 3 sets 
Fatman pullup 30 kg (on legs, legs on bench)  Dropset,  10 reps, --> 10 kg 5 reps x 3 sets. 
Seated High Cable Row  -   75 kg  , 10 reps x 3 sets
Chins  -  22 reps, 18 reps,  15 reps. 
cable rear delt fly  - 25 kg (each arm)   dropset ,  10 reps , -->  20 kg 7 reps  x 3 sets . 
 
 
Did also do  3 bicep exercises..
 
Concentration curls  -  drop set,  20 kg , 10 reps -->  15 kg , 5 reps.  x 4 sets
Preacher curls ez bar  -  45 kg , 10 reps  x 3 sets. 
Cable machine curls  from side  -  30 kg (on each arm)   dropset,  12 reps --> 22,5 kg  10 reps  x 3 sets. 
 
 
 
It's not so great to do back and bicep in one session guys.   Why ?  Because when you workout your back and you do a lot of "pulling" , you use the bicep and the forearm a lot, so It's not so optimal to do bicep and back on the same day.  If you do...  do not do so many exercises or sets as I did..   I felt it when I've done crossfit the day before. And when I did the chin exercise.. I directly felt pressure in the forearm.. so had to stretch them a little bit between and it's not optimal guys.. so you know, this isn't my schedule.
 
 Felt like I needed to get ahead and pushed myself a little bit to far.. But I didn't hurt myself so that's good! :) You don't need to worry! 
 
 
 
Now I need to sleep, because tomorrow I'm gonna workout with my good friend Jocke , and after that we're going to eat lunch in the city before we watch Björklöven(Local hockey team, div 1 ) play.
 
So tomorrow's gonna be a good day!   
Though I most of all wanted to be in Gothenburg for the fitness exhibition!   Should have been so nice to meet a lot of people and just to be around people that think, breath and workout like me...   Next year .. then I'll be there!  Hope everyone that's goes to the exhibition will have a  great time!  
 
and to all the others , have a great weekend!
 
 
 

 
 
 
BF out and goodnight!  
 

crossfit..

Kategori: Life

Hi guys!
 
 
Yesterday I worked out Back and Bicep, a awesome workout session for me!  
Could have done one more bicep exercise, but had so much pump from the crossfit workout the day before!  But still it feels great to be on the right track now again!  September was the last time I felt this way!   So now I have my eyes on the target and I'm going to move up on the scale for each week. And keep my strength and try to keep the structure and shape..  So I don't loose that and just get filled with fluid!  The most important is to be able to sleep, and eat well!  The training will come by it self , and that's not an Issue!  
 
 
 
Don't have the time to write down the exercises I did yesterday. Gonna post them later today!  
 
Today's exercise is crossfit and I'm starting to love that more and more and maybe.. you'll see me in a competition soon!  :)  We'll see!   Today's WOD is a self made... It might be a name on the exercise.. but I've figure this one out by my self.. 
 
 
 ( From yesterday.. still missing mass on the chest area.. but working hard on that right now! ) 
 
 
 
 
 
For now , Have a great day guys and I hope you all have your eyes on your goal!  
 
 
 
 
 
 
 
BF out...
 
 
 

Get back on the horse..

Kategori: Allmänt


Hi guys!

Now I'm sitting here in the bus on my way to work!
Today have the weather been much better and it seems the winter has decided to stay!

Already looking forward to the summer!
Don't like to have so much clothes and to never know if it's enough for the tempature!

Today I'm looking forward to my workout that is Back & Bicep (B&B)

just love my new own designed schedule and I also feel that my hunger is getting back on track, I'm also heading the right way on the scale, and still keep my body away from being filled with fluid!

Now I need to go!
Have a great day guys!


BF out..

Flexibel

Kategori: Allmänt


It came up some changes to the workout today.. The guy I supposed to help, had a few things he couldn't bail on. So we change the workout to thursday instead. Now I'm sitting at mom's place with one of my little sisters,and helping her with her french homework. It's a terrible languague .. People say that it's the languague of love.. Bull shit! For me that's Italien , french only sounds arrogant!

Now i can feel that the pwo start to kick in.. So now I need to go to IKSU for my workout. Maybe post about it tonight!


BF out...

Stronger, faster, harder..

Kategori: Life

 
Hi guys! 
 
Today I'm gonna workout with a friends little brother, and hopefully give him some pointers about how he can become stronger, harder and faster with he's football skills!  So looking forward to that workout! 
 
Have  a great workout schedule that will make him strong as Ronaldo (Cristiano) , quick as Messi , and strong as Rooney!  But it will take time and effort, so I hope he got the motivation for it! :) 
 
 
 
 
Now I'm gonna take a shower..  It's not as fun as I thought it should be to have all this beard. Haha , but my friend Sandra had a nice point.  Real men wear up the beard!  ;)  and of course the time of year is perfect for all this hair on my face!   We'll see how everything plays out..  For the moment, I don't care about "looking" good. I really don't . And it feels great to just care about other things for a change!  
 
But now I need to shower, otherwise I'll "smell" on my lunchdate with a good friend.  
 
 
I hope you all enjoy the video below and I will put up some more video's from my workouts later on.. Have been a problem with the program that I'll put up the video's. Seems to work now so thats good!  
 
 
 
 
(From yesterday)
 
Have a great day guys!  
 
 
BF out.. 

Testing the backflip!

Kategori: videor

It's been a while since I did the backflip, so yesterday after my crossfit workout I had to try.. Seems that I still got some skills! ;)

Crossfit

Kategori: Allmänt


Today I'm gonna do some crossfit! And after that I'm going to workout some more legs!

Today's Wod (my own choice) is this :

.....

Kategori: Life

 

 

 

 

 

 

 

 

 

 

Forward is the destination..

Kategori: Life

 
Hi guys! 
 
 
Yesterday I was working out first with two good friends Lina ( that I help with out with her training for the firefighter -tests) And her boyfriend Marcus, both really stubborn people, and has that ability to put the extra explosion on eachothers fire, and In training thats awesome!  They gave so much energy and I felt so great just to be around those two wonderful persons!  So thanks guys!
 
 
 
 
 
 
 
 
 After that I went home for some food and back to IKSU for  a  workout with another good friend, John.  We had finally after months of un-syncronized our workout schedules  find time to workout together!  Back was on the schedule , and I will say, sometimes It's  awesome to have someone else with you when you workout. Winners is training in pair. The can throw ideas and experience to eachother, and also push eachother when the energy is low.
 
 
 
 
 
 
 
 
 
After that I went home for some more food. Need to get my appetite up, because I need to gain weight and "bulk" up some more before next years competitions!  And then a great friend ( Sandra)  that has been here for me in my ruff periods that I've been having these few months..  She called me up and ask if I wanted to join her for some Tacos!   Awesome Idea!  Thanks for that Sandra!    After the Tacos we almost rolled out in the winter and went to watch a floorball match between Umeå city - Thorén group.  And it was a awesome game!  Spook to one of sandra's friends Fredrik there and we hit it off really good !  A really cool guy!  
What I wanna say about this whole story is that I'm grateful for those whose there for me when I'll need it most!  
 
 
 
 
 
 
Today I've been working out with IKSU Fitness and it was my first workout with them!  Lotta put us in groups/teams and then we compete against each-others in really funny and unusual workout "ways"   So great of you Lotta!!   My team came 2nd , but I'll lost in the last event!  But I still had a really great time and all the guys seems really cool and nice so that's good! 
 
When the competition was done all went home, I stayed and met two friends that was working out their chests  . So I joined in and I'm glad I did!   
 
I'm sorry if I'm typing wrong in so many ways. But I'm a bit stressed. 
 
Just wanna say ... "I love  people who can make me laugh when I don't even want to smile"  
 
 
 
 
 
 
 
Have a great day guys/girls and I hope you have a great weekend!  
 
 
BF out ...