Fitness with Bouba

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

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Kategori: Life

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 

True happiness..

Kategori: Life

 
Hi guys!
 

"True happiness.. comes from within.."  This sentence is so true. 
 
You got to love your-self , in order to love anybody else. To be the best you can be, you can't help anybody else then your-self. You can't satisfy the needs of others, just so you can be loved.  In order to be loved, you need to respect your-self. 
 
In order to be happy guys, we just need to stop lying to each other, be honest to our-selfs is the first step towards a happy life.  
 
I hope everyone finds happiness, because I believe everyone could deserve it! 
 
 
 
BF out .. 

You shape your own destiny!

Kategori: Life

 
 
Hi guys! 
 
Right now I'm watching the weather outside and it's finally snowing here in Umeå.  The snowfling's aren't that big so it might not stick.. But still.. It's soon december and for me it need to be snow before that!  
 
 
Today I'm gonna workout with my friend and "apprentice"  Lina! 
 
 
 
 
LINA'S SCHEMA! 

Tisdag

warmup (sorry, the exercises stands in swedish and explained in internal language  and Ask if you want it translated. For the moment, I don't have the time. ) 

Gå på bandet 5 min med vikter och lutning(4-5) ca 7,0 i hastighet.

  • 3 x utfall med vikt på axlar/i handen 10 reps 
  • 3 x benpressmaskin sittande/liggande ? kg x 10 reps.
  • 3 x Liggande bencurl (Baksida lår) ? kg x 10 reps. 
  • 3 x Squat med fast skivstång (den då du har benen framför och snett utåt)utan vikt ännu 10 reps. 
  • 3 x benspark(maskin)? kg 10 reps.

                                                                                                                                                                                                                                                                                                

 

So this is how her leg workout's will be in 3-4 weeks. After that,  We change it , because she will get stronger, and I want to challenge her!  


Now I'll need to put on my "oat-bag"  on my shoulder/chest.   To warmup the muscle.

  

 

 

Hope you all have a great day and keep being honest to YOUR-SELFS. Because if you don't trust your-selfs, who could you ever trust ?  Don't make that mistake over and over. Be the best version of your-selfs each and everyday!  

 

 
 

 

BF out . 

 

 

 

Motivate your-selfs!

Kategori: Life

 
Hi guys! 
 
Now I'm on my way to IKSU, my office, my alter.. my sanctuary.. the place where I can be me.. Where I can think, breathe and just be all I can be!  
 
This week I'm gonna go for two crossfit workouts. Today I'm gonna workout my chest, triceps, and some legs.
My chest/shoulder is hurting this morning.  Gonna try to warm up for at least 10-20 min today so I don't injure myself!  
 
 
 
 
 
But i will do the pushups you guys gave me yesterday!   93 is the magic nr!  
We'll see if I'll manage to get it on video! :) 
 
 
 
(
(93 likes.. ) 
 
" Be the best version of you.. "
 
 
BF out .. 

another day at the office..

Kategori: Life

 

Hi guys!

 


Went to IKSU for shoulder workout today, felt a little bit sore in the left shoulder. It's from a injury earlier this year. Always need to warm up the shoulders for a longer time to not feel a lot of pain.  And because of my injury I'll always need to concentrate on how I do the exercises and focus on getting contact with the muscles and It's hard.. I'm probably never gonna go as heavy on weight's as I want to. But hey.. I'll find a way to get stronger!  

 

 
 
 
 

 

 

Have eaten lunchbuffé with my mom and one of my sisters. And I'll tell you this guys... meat god dammit!  It was sooo good and I love it when I know that the body will take up all the protein and deliver it to the muscles as the supposed to do, and of course my BCAA/EAA that I have in my hand right now will help that process! :) 

 

 

Now I'm gonna go and take a shower and go to work. And it feels great to have some routines again.. even if they are not as big and demanding as before, but still it's a routine. 

I'll think I need that in my life, otherwise I'll don't now what to do with the time. 

 

So now I need to go, but I hope you guys are motivated and hopefully your workouts is going really great!  

 

 

 

This crossfit and another one is going to be in my workout schedule the next 3 weeks.  

 

 

 

BF out.. 

 

 

 

My blueprint is changing..

Kategori: Life

 
Hi guys!
 
 
Today wasn't the ultimate workout ... again. The time wasn't my friend today, and I did prioritized other things. 
But I'm heading back there tonight for a new chance!   
 
 
I don't know if my life's changing or if my blueprint of what life "should be"  have changed. But I feel that my focus i changing and I'm starting to get the motivation back. That's a good thing.. but i still have a long way to go!  
 
I'm gonna make it!  I deserve it, and I will get it!  For me... for no one else!  
 
 
 
 
"You only live once guys... it's no nintendo game "   <-- So take the chance, otherwise you'll always regret it and become bitter! 
 
 
 
 
 
 
 
 
Have a great day and now I'm gonna go and sell some nintendo games at my new job!  :)  
 
 
BF out .. 

Some people give..

Kategori: Life

 
Hi guys! 

Some people give everyday.. some not as often, and some not at all!    Try at least to be the best person/human you can be! And if you have people around you that is just sucking the soul and energy out of you. Cut them off.. you don't deserve or need those things in your life!  
 
 
 
 
 
Today I've worked out my chest and triceps!  
Got my appetite back and trying to eat as much as I possible can to not loose any more weight. (Have lost about 3 kg's these last 3 days.. )  
 
The eating is a very important part when you workout a lot ..  you need to eat at least 4-6 meals per day! (depending on diet and what you're eating)
 
Now I'm gonna try to fix the last of Lina's workout schedule and after that I'm gonna watch a movie with a friend. 
 
 
Hope you all have a great evening and that your training is going well!  
 
 
BF out... 
 
 
 
 
 
 
 
 
 
 
 
 
 
 

Some of Yesterday's pictures..

Kategori: Life

 

Hi guys!

 


having a really bad day and right now I'm gonna turn off the phone and just walk until my legs don't manage to walk anymore.. 

Here is some of the picture's from yesterday's training.. didn't go so well.. didn't feel to well.. maybe the concussion.. maybe everything else.  Don't know.. 

Have a great evening and hope you all having a better time in your life's!  

 

 

 

" Have you ever felt so alone and nothing makes sense?  Well that's how I feel right now...I feel like I'm facing everything myself, with nothing but tears and a fake smile..."

 

 

BF out..

 

Me - time..

Kategori: Life

Hi guys! 
 
Didn't take any pictures from yesterdays workout.. My phone have taken a lot of damage and then I need to protect it. 
But hopefully this evening I'm gonna have a friend with me and then we'll take some pictures!  
 
But yesterday I'll trained some high intense weight lifting.. quite similar to crossfit. 
 
 
 
 
 
 
 
C & J  -  5 x 60 kg 
10  shoulder/chest lift    20 kg weight. 
10 burpees 
10 box jumps. 
 
2 times. 
 
After that . 
 
Snatch  6 x 50 kg 
10 burpees 
10 Box jumps
 
2 times  
 
 
Front barbell Squat  10 x 65 kg
10 burpees
6 box jumps .  
 
2 times. 
 
Barbell Lunge 8 x 55 kg 
8 burpees 
6 box jumps 
 
Tried to have as short rest between and it didn't work out , because i had to help others with their  exercise.. 
 
The thing is guys, when you do this kind of exercises, you don't do them as you usually do.. 
for example, in a squat , you don't rest in the top!  You always have contact with the weights and never go to rest mode!  And I'll promise you guys, you'll start to sweating! 
Gonna use this exercise on my "apprentice"  Lina this week!  And I know she's gonna love it !  ;) 
 
 
Now I need to pack my bag and get my ass to watch a good friend play a floorball game!  
After that I'm gonna workout at IKSU!
 
have a great sunday guys! 
 
 
 
 
 
BF out..
 

Life goes on..

Kategori: Life

 
Hi guys! 
 
 
Today I'm not feeling that well ... a small hangover, and a small concussion... thoughts is all over the place..
A suggestion.. don't bike when your drunk, and it's slippery outside!  
 
I have a hard time to motivate my-self to get on with my life...  It's hard when you let someone come in to your life and affect you in ways you didn't know was possible.. and then for a brief second you have created something called hope.. hope grows into believe... and then... all is torn down in a blink of the eye!
 
 
" I've met thousands of people in my days...  none of them have affected me in anyway.. 
then I'll meet ONE person...  and suddenly.. my life has changed!  " 
 
 
 
 
WORKOUT : 
 
Todays training is crossfit! it's starting to grow on me,  And I'll also watch IKSU's ladies play some floorball!
 
I'm not sure which WOD I'm gonna use today.. but I know that I'll need to be exhausted afterwards!! 
 
I'll post some pictures and info about the workout later on!  
 
Hope you all have great saturday!  
 
BF out.. 
 
 
 
 

Everything i do...

Kategori: Life

 
Hi guys!
 
Having a tough time in my life right now and trying to handle everything that is going on.. It's hard, especially when the body/soul/heart in the same time is taking damage... 
 
I'm gonna keep continue my training and hopefully I can get my motivation back to motivate others ... for the moment I have a hard time to trust people, laugh, to just be around everyone, and especially to have... hope on anything. 
 
I know it's hard to understand for you when I don't tell the whole story... sry for that,  and Sry for my self-pity.
One day, maybe I'll explain it all to you guys..
 
 
 
 
 
 
It's times like these the real friends step forward. So grateful to have those in my life! 
 
I want you guys to start look at your-selfs and if it's possible, plz see your-self's from other people's perspective, and try to make tomorrow the day when you make your-selfs better. Keep improve yourselves as long as possible. 
 
I'm not perfect. And "God" and many people know this. But I'll be damned if I'm not trying to improve my-self everyday.. To at least try to be a better human being!  I think that everyone needs to do that.. 
 
I'll think my problem is that I'll need a new blueprint of my life, and also some changes may be needed in some areas.. 
 
 
 
 
 
 
Now I'm going to bed and of course, I can't sleep much these days.. so I'm gonna watch a movie to get away from this world for a little while.  Hope you all have had a great evening and I'm sorry if I don't sound trustworthy  when I'll say this..  But believe in your-selfs and don't just hope for a better tomorrow, fight for it! 
 
 
 
BF out.. 
 
 
 

the story..

Kategori: Life

 
Hi guys! 
 
Today I've worked out with Lina again, and she's a great workout buddy!  Like the way we can push each other and she has a winners mind and when you're training with someone like that, you can see this... It just comes back to them and soon she's gonna be all driven by her own inspiration and I hope she's gonna make the Tests for Firefighter!  
 
 
Now I'm lying here in the bed and think I'm gonna go to sleep, because my mind is to overloaded with thinking and I don't like it .. not in this moment... no.. so .. 
 
 
gooodnight guys!  

Morning workout with Fitness pro..

Kategori: Life

 
Hi guys!

 
Today i woke up a little bit late and felt really tired.  Yesterday a few friends came over to my place and we played "Alias" really late.. But my team won, so it were sooo worth it!! :) 
 
Today was the day when I'll started up my training again.. after a few days away with fever and a bad throat I now feel really good! :) 
 
Of course I came late to the workout when I was supposed to be there 8:00 , and i were there 08:20.. Didn't miss to much of the workout! 
The fun part is that I trained with a fitness-girl (women , whatever)  that is really good in Athletic Fitness and she represent IKSU fitness.  Anna-Lotta Norberg is her name (google it )   And she had a new workout schedule from her coach/mentor. And we followed it and I can only say that damn!!  I love to push my body to the edge!  And to test new things.. love it !
 
 I want to have as high skill as possible in the gym , and for me that's really important. Because I'm gonna go the personal training education real soon and when I'll start working as a personal trainer, I'll need to have that high skill of everything going on with fitness/crossfit / gym/cardio..  
Because I wanna be that kind of PT  that people look up to. 
 
 
 
 
 
After the workout, me and Anna-Lotta went to a friend of her (Andreas) , where we ate a big breakfast and it where awesome to eat breakfast and talk about fitness and workout!  :) 
 
After that I had a workout with "Piff" .  It where more boxing and punching a bag and in different ways , some high intense , some with more power.. No technique today.. just to let the arms and the heart work! :) 
Liked that workout to.. of course, I'm no pro in boxing. But I like it.. to get out my energy on a bag and to just learn how to use my body and the whole strength of my body to hit as hard as possible.. and to be so exhausted.. that you just wanna lie down and "die"  :) 
 
Now I'm just going to take a PW in the fresh air, and after that we'll see what happens! :) 
 
 
Have a great weekend guys! 
 
 
 
 

Search for sponsor..

Kategori: Life

Hi guys!
 
 
Sitting here in my small sofa and trying to watch a movie with some friends. 
Felt like a should post something today also. 
 
My plan the next month is to search for sponsor/sponsors for the coming year 2013. Where I'm gonna try to compete as much as possible!  For that I could need some sponsors and If you guys know anyone that would be able to help me or for that matter is interested to contact med for some sponsoring. I'm always grateful for anything guys!  
 
Because now when I'm coming back from this cold.. I'm gonna start my hard training for the top of Athletic Fitness!  
 
 
 
 
 
 
 
Need to get back to the movie now. Take care guys and have a great evening! 
 
 

.....

Kategori: Life

 
 
 
 
 
 
 
 

Sick...

Kategori: Life

Hi guys! 
 
 
Today I'm a little bit sick... have been to IKSU (Gym)  to help out a friend with her workout and did some training to .. but have no power in any part of my muscles so  didn't go so well.. 
 
 I'm also sick of always having adversity in my life.. No luck here.. no no...  So guys.. plz don't complain about small things in life.. you can complain, but plz don't make a big deal of small things when people around you may have a tough time..  of course you have your right to feel bad.. But don't make the complaining into whining! 
 
 
Now I'm gonna go to bed with a movie and some ice-cream, hopefully I'll wake up tomorrow and things changed ?  naaah...
 
 
 
Have a great evening guys!  
 
 

I choose life

Kategori: Life

 
Hi guys! 
 
 
Today I woke up , feeling a little sore in the throat.. after some breakfast and some coffee it felt better. 
After that I got a spontaneous text from a good friend of mine, that wanted to take a power walk and just catch up. 
Was a great PW, and felt great to be able to pause my life a little and just enjoy some good company and hear about how their life is!  
Remember that guys.. you need to pause your busy life sometimes.. just to enjoy peoples company or maybe enjoy life! 
 
 
 
 
Also yesterday I've got some pointers from Ako Rahim himself and it felt great to just talk about fitness with the king himself!  A great source of inspiration for me!  A great guy, fitness athlete and best Role-model!  
 
So go in to this site and vote for him as the Role-model of the year!! 
 
 
 
 
 
 
(Yeaah)
 
 
 
Today I'm gonna workout  leg(mostly hamstring) 
 
 
Clean (Squat clean)  4 set x 8 reps
Good mornings   4 set x 8 reps
Lying leg curls  4 set x 8 reps
Seated leg curls  4 set x 8 reps
 
 
This is what i know now.. Maybe put in something more when I'm at the gym .. :)  
 
Have a great day everyone and hope your training is going well! 
 
 
 
 
 
 
 

Should have been one of my best days...

Kategori: Life

 
Hi guys! 
 
 
Today I'm not so motivated and inspiring.
Just saying' so you guys now if I sound bitter. 
 
Yesterday should have been a great day!  
But it were intermediate in that scale.. 
 
I'm gonna try to focus on the positive things that happened.. 
I had lunch with a friend at Max, I met one of my biggest role-models, and I met good friends over a beer, but best of all was to be at IKSU, do my second workout.. and to be in the same gym as Ako Rahim, (role-model) , and to just get inspired by his drive!  I'm gonna... and this is a promise guys!   
 
I'm gonna be in the elite of Athletic Fitness next year!!  
 
 
 
 
(AR is Ako's design)  (This T-shirt has the design to fit me... love it)  
 
 
 
Now I'm gonna make my-self a big breakfast, put on music on highest volume and after that , I'm gonna go to IKSU for my first workout for the day!  
 
Hope you all guys have a great day.
 
 
 
 
 
 
 

Open your-self for new opportunities..

Kategori: Life

Hi guys! 
 
Today is Friday.. 
 
Today is time for me, and all of you guys to get out there and be open for those opportunities/challenges  that comes our way! 
 
I was supposed to do cardio this morning, but all kind of things came in the way.. 
Instead, I'm gonna do a crossfit workout!  I think that we all need to be open for new things. And I never thought that I would say this..  I like crossfit. 
It's intense, painful, and most of all!  You always challenge your-self for each time you work out!  
So it's gonna be me, the weights, and a damn good morning against the clock on my iphone today!  
 
And also guys.. today is the day Ako Rahim is coming back to Umeå. He's  a great source of inspiration and a role model for me in the fitness world!  So get your ass to the OneMoreRep store and meet him and get inspired! 
 
 
 
 
 
Have great one!  
 
 
 
 

Create your own destiny

Kategori: Life

Hi guys!

Gaaah, haven't slept for many hours this night.. So it's hard to go to up from the bed and go to the gym.. 
Morning cardio is on the schedule!  Some high intense rowing, and after that I'm gonna swim a little bit!  
Let's go... nothing to fear...  just success and the end of the rainbow for me to enjoy!! 
 
 
 
 
 
Have a great one! 
 
 
/BF 
 
 
 
 
 

History will repeat it self..

Kategori: Life

Hi guys! 
 
 
Today I've worked out with Ville again.
 
 
 
 
 
Leg/shoulders was on the schedule today, I'm already sore in the legs!  Love it! 
Have been out for a PW this evening and I can't say I love the weather here in Umeå for the moment. 
 
"Sometimes things in your life's will make soo much sense.. and others wont make any sense at all..  Don't over-think things, just go with your gut! " 
 
Now I'm going to watch a movie and plan my day tomorrow! 
 
Hope you all have had a great evening! 
 
Night guys...