Fitness with Bouba

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

Nystart

Kategori: Workout

Ja..då har man flyttat och landat i Sölvesborg!
En liten, men mysig stad utanför Kristianstad! Jag trivs riktigt bra här och har blivit omhändertagen/bortskämd på bästa möjliga sätt! :)

Träningen går rätt så bra, tränar oftast 2 ggr om dagen. Igår var dock en sån dag då man kände att all motivation och energi gick ur en.. (tyvärr kommer sånna dagar även för mig) Men de var bara att köra igenom dom passen man planerat och sedan lägga träningen åt sidan lite. Såg film och umgicks med goda vänner. Vet själv om att jag kommer ju må bättre imorgon och motivationen kan alltid tryta för en stund..

För idag vakna jag upp och nu är de bröst på schemat! Min nya favorit muskelgrupp! Även den muskelgrupp som jag måste jobba mest på här den närmaste tiden!
Hinner inte skriva mer nu, frukosten och därefter ett träningspass väntar!

ha de grymt bra!

Mycket nu innan flytt..

Kategori: Workout


De är mycket nu inför flytten som gör att jag måste prioritera bort vissa saker. Tyvärr är bloggen och lite annat sånt.
Så fort jag landat och verkligen känner lugnet så kommer jag att börja skriva frekvent igen!

hoppas ni håller er motiverade! För de är jag , och känner mig så spänd och förväntsfull för framtiden! Känns riktigt roligt med en ny stad,nya människor!

Måste iväg igen. Hoppas ni får en grym dag!


Transformations..

Kategori: Workout

 

 

 

 

 

 

 

Kämpa på för det du tror på..

Kategori: Life

 
Idag har jag jobbat nästan hela dagen och då har man tyvärr missa en massa fina soltimmar, som man tyvärr så sällan fått se på sistone.  Men inte är jag bitter för det.  Har tränat crossfitimorse och nu laddar jag för ett pass kl 20 , då jag tänkt köra slut på armarna! 
 
 
 
Jag ser så otroligt mycket fram emot att flytta nu!  Vill bara att allt ska vara klart.. man står där nere och ställt ner väskorna. Tagit sig en Cola zero och pustat ut... ! 
Ser även fram emot att få mitt kosttillskott och förhoppningsvis snart även Sponsor kläderna!  Blev lite fel med leverans/tryck m.m Så får skicka tillbaka de jag fått och sen får dom trycka klart dom innan jag får dom! 
 
Men har kört nästan hela denna veckan utan PWO och de känns riktigt bra ändå!  Men nu jäddrar börjar en ny vecka... och NYA mål!  '
 
 
Ne nu orkar jag inte vänta mer.. Iväg till IKSU och njut.. för inte många ggr till vi ses!  
 
 
 
 
Ha en fin kväll gott folk! 
 
 
 
 
 
 

Gästträning på Tenton

Kategori: Life

 
 
Folk brukar fråga mig hur jag håller min motivation uppe.. 
Mitt svar är : 
 
Det kan vara allt från en bra låt till att se någon annan vara ute och springa, läsa en tidning m.m . De är såhär med livet. ALLA människor uppfattar saker man är intresserad av.  Om jag säger såhär till er nu... Titta runtomkring er... leta efter något rött.... Sen blundar ni.....
Säg nu allt runt omkring er som är blått..     Svårt ?   Ja men de är såhär. De din hjärna tänker på , uppfattar den. Så jag som har som intresse träning.  Jag ser bara träning i allt jag göra i min vardag!   "åh där kan man göra chins..."  
De är inte alla som har samma motivation till träning, och de är okej!  Men då måste man bestämma sig vad man vill få ut av träningen?  Sätt ett huvudmål, sen delmål som man kan uppnå påvägen till huvudmålet. 
De finns otroligt många knep att hålla motivationen uppe, följa någon på Instagram,  lyssna på någon speciell musik, träna med någon annan som hjälper en att pusha igång en!  Ja de finns många sätt. Du måste själv hitta dessa sätt. 
Största misstaget jag tror många gör är att inte planera in träningen, kosten och sen handlar det om prioritering också.  Prioriterar man att ta några öl med massa kompis före att träna eller att stanna hemma och äta något hälsosamt? Ja då lär inte du nå dina mål!  Så enkelt är de! 
 
Idag har jag varit och gäst tränat med Johannes på Tenton.  Rebecca släppte in oss eftersom hon får bjuda några vänner på gratisträning. Riktigt snällt av henne!  
Det var axlar på dagens schema och shit vad bra de gick!  Har otroligt bra tryck i axlarna just nu när man ligger här hemma och ser Gladiatorerna.  Laddar redan nu för morgondagens pass!  
 
 
 
 
 
 
 
Ne nu ska jag göra lite matlådor så man är förberedd för morgondagen!  
 
Hoppas ni alla får en otroligt bra kväll och även en fin helg! 
 
 
Bouba out.. 
 
 

Sponsor och Team klart!

Kategori: Allmänt

 

Hej !

 

Det var ett tag sedan jag skrev! Beklagar alla trogna följare!

Men nu ska jag köra på med detta trots mitt hektiska liv!
För några dagar sedan vart det klart att jag Sponsras och tävlar för Team MMsports/Body science ,och det känns otroligt skoj att först och främst äntligen löst den första delen för att kunna tävla, Ett team, det andra att det gör livet som atlet lättare då man får produkter och även otroligt bra rabatt på saker som jag använder så otroligt mycket av!


Så 2013 ska bli ett riktigt roligt år och det har redan startat på bästa möjliga sätt! Har varit nere i Skåne och hälsat på min syster och även fått träna där med personer som inspirerar mig så otroligt mycket!
Så nu har jag även beslutat att flytta ner till Skåne, och lutar åt Helsingborg. För mig spelar det faktiskt ingen roll vart de blir, Malmö, Helsingborg , Lund, Klippan, Ronneby.. bara jag kommer ner snart! Det känns som ett äventyr som väntat mig en längre tid och jag bara har lagt det på is så länge..

Men nu är det dags och det är sjukt mycket som måste fixas. Men jag är lite som en "Hund efter ett ben".. när jag väl vill något, då ska de ske. Kosta vad de vill! Jag vet också att mitt liv verkligen kan börja efter flytten!

Nog om flytten för denna gg.

                                           (Jag och syrran på HD-galan, Hon vann årets kvinnliga idrottare!)

 

 



Träningen går bra, inte så bra som jag velat ändå. Men kan inte klaga, går framåt och känner att jag mer och mer får kontakt med dom muskler jag vill åt. Har en bit kvar ännu innan tävling och kommer inte bli BMR i april. Men ska ligga i nu så får vi se vad jag hinner åstadkomma på 1-2 mån! Sen finns andra tävlingar också. Men huvudmålet är Decembercupen!

 


Nu ska jag iväg och promenera och de blir då mitt tredje pass för dagen!
Har idag tränat Roddintervaller, samt lite mer cardio på Crosstrainer, och lite Rygg, Kipping/Chins , samt lite andra övningar!


  


Hoppas ni allihopa kör på hårt med träning, och gör ni inte de så är de väl dags nu? :) Ställ frågor ifall ni vill veta något om träning/kost eller liknande. Så svarar jag så fort jag kan!



Ha en fin kväll!

BF out....

Injured...

Kategori: Life

Hi guys!
 
I'm sorry that I've been so bad on update this blog! 
 
Have been preoccupied with a few things these last few days. 
 
Haven't told you, but I'm for the moment Injured, and I'm so clumsy... I can't explain it so you guys would understand. But I'm gonna try.. 
 
My workout was done and I was talking to my Brother meanwhile my friend Nils wanted to go.. So I'm talking and having my head one way, and my body was on it's way. At the time I turn around and turn my head the direction my body already is moving I walk/run in to a machine and it's parts that is sticking out.  And almost broke a rib.  
haha , it sucks, because it hurts so much,  but in the same time I just wanna laugh every time I think about it,  clumsy as never before!  haha.. 
 
 
Anyway.. 
I have sooo much abstinence now!  5 days without training. It sucks. But I'm gonna start small and try to workout tomorrow so I'm looking forward to tomorrow! 
 
 
 
It's times like these, you find more motivation, and I've been looking on a lot of technique training and I'm more inspired then before ( Yeah it's possible ;)   )  
 
Now I need to go..
 
Hope you all have a great day!
 
 
BF out... 
 
 
 
 

Choose your friends..

Kategori: Life

 
Hi guys! 
 
Yesterday/tonight were the third night I had problem with insomnia.. :/ And  It doesn't seem to go away tonight either!  
 
 
 
It might be that my head is full of thoughts..   
I need to figure some things out.  And to take a few decisions that might be really hard to take at this time. Probably because , If I choose one way... My life will change really much and of course for the moment I fear the uncertain. Probably because I lived in a uncertain bubble for a "little" while now . 
 
 
 
We'll see what the mind decide after a conversation with my heart and soul!  
 
 
                           (Me to the left, and my brothers calves to the right) 
 
anyhow... Today I've worked out my back and of course all the new years resolutions were there today..  gaaah!  Crazy times at IKSU. That's why I need to sleep now so I could go up early and workout before work!  The workout went quite well tough all the people.  My biggest problem for the moment, and why I'm after in my workout schedule..  Is my eat-schedule. I can't eat as much as I want.. because of my bad economy for now.. And If it doesn't change I'm not gonna compete before the summer..  and then I'm gonna aim for the December Cup .  We'll see guys.. A lot of things happens in my life right now. 
 
 
 
I can't do anything else then to keep going and keep being positive and at least give my best in the gym and outside the gym I'll need to figure everything out soon so I could live my dreamlife as soon as possible!  
 
Now I need sleep!  
 
 
 
Goodnight folks..  Sleept tight! 
 
 
BF out. 
 
 

Insomnia..

Kategori: Life

 
Hey guys! 
 
 
Today I woke up really tired. I also have problems to fall asleep 2 day's in a row.  Hopefully this is the night it all ends!  
 
I've worked out my chest and triceps today, and I can only say.. It's gonna be 2 horrible weeks at IKSU..  a lot of student's coming back from the vacation and also A LOT of New years resolutions .. :P  But hey, hopefully some of them doesn't end their promises after 2 weeks!  I hope I'll see many new faces this 2 weeks, and hopefully I could inspire at least 1-2 of them! :) 
 
 
I'm gonna try to fall asleep now, so I wish you guys a good evening/night! 
 
 
 
 
 
 
 
 
 
 
BF out.. 
 
 

Decisions to make..

Kategori: Life

 
Hi guys! 
 
 
Today/Tonight, I've spent some time with my family.  My sister and her dog is leaving saturday morning and I'm gonna miss them soooo much! 
Makes me think about the move down south even more!  We'll see... :) 
 
Now I'm heading to bed to watch a movie and to get some sleep. Because tomorrows workout will be demanding! Looking forward to that! 
 
Here some picture's from today and from wednesday. 
 
 
 
 
 
 
 

" I never saw a wild thing sorry for itself. A small bird will drop frozen dead from a bough without ever having felt sorry for itself."

 

 

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... 
 
 
 
 

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.. 
 
 
 
 
 
 

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.. 
 
 
 

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... 

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...
 
 
 

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 ... 
 
 
 
 

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 .