Fitness with Bouba

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

Back on track!

Kategori: Life

 
Hi guys!
 

Now I'm back on track!  Have been soo busy with working and using my time for me and things I value very much.. 
 
Like the headline say... I'm back!  
I still have a few things needing my attention more then others. And I'm really sorry if some of you guys get prioritie away for the moment. It's not because of you, It's me that need this moment in my life to be like this!  
 
Enough said about that! 
 
 
 
When I was away I eat really shitty food and didn't have time and energy to workout so much. But now I have a lot of energy and time!  So gonna step it up again to 2 workouts every day!  Gonna start with cardiotraining again. The thing is, when I put in cardio in my training schedule I tend to loose weight, So need to keep eating a lot of food and stay clean in that area so I will have no problems with the next Photo session! :)  
 
Now I need to take my new PWO (Steel)  It's awesome!!  :)  Love the taste, the tickle , the energy-boost, and mostly the pump I'll get out from it!  So try it!   
You can buy it from our Local store One More Rep here in  Umeå..   see the links on your right!  
 
 
 
Today I'm gonna workout chest, back, abs , and some leg..  A really strange combo for me. But need to focusing on getting hard on each part.. and the problem is that when I came back I started mixing the muscle groups so I'm off schedule.. thursday I will be back on track! 
 
Hope you guys keep up your training and hope your motivated to take the training to the next level ?? :) 
 
 
One of my greatest inspirations (Greg Plitt) 
 
 
Have a great day! 
 
 
 
 
 

Roads

Kategori: Life

Hi guys! 
 
I'm tired , but also awake.. My mind and my body are on two different levels for the moment.. 
 
Don't like it at all .. 
I hope this week will pass... real soon!
 
Just gonna watch some series now and hopefully fall asleep in an hour or two..(depends on when my head/mind stop thinking..)  then up 06:00 ,and then work for 12 hours.
 
Sry guys... I'm not so motivating for the moment.. been a long day for me.
 
Hope you all have had a great evening! 
 
Goodnight
 
 
 

First day..

Kategori: Life

 
Hi guys! 
 
 
Today I've had my first day with industrial cleaning.. damn it's hard on the body and soul.. 
I've worked yesterday a few hours in the evening and then we just took some beer and hot dogs and enjoyed each others company at the hotel(Me, PJ and Linus)  Today we have cleaned, carried, and almost got trapped with gas and some strange fluid around us.. really bad!  
 
I have great respect to these guys who do this on a daily basis!  
12 hours and 30 minutes later I have sore feet and hungry as hell, and I feel so damn tired.. 
Gaah, need to stop complaining.. sry guys!    
Just wanted to get that out of my system.. 
 
Now I'm at the hotel rum and gonna try to get some sleep because tomorrow I'm gonna try to go up 05:00 to hit the gym..  maybe I need to go up 04:45 .. yeah probably .. :/ 
 
So I need the sleep... 
 
Hope you all have a great night ....and also.. guys/girls... come on.. hit the gym with me tomorrow 04:45 ?  ;)  
 
 
 
 
 
Good night! 
 
 
 
 
 

I know..

Kategori: Life

Hi guys!
 
 
Wanna tell you guys about my yesterday.. 
 
 
Worked out, 2-3 times. First gym, started with back, shoulders(rehab)  and then some leg.
After that, I went to the city and did some chest exercises, and also some shoulders (rehab) 
My third workout was that I bicycle around the city for at least 2 miles yesterday!  Can feel it in my legs today!  Love that soreness! :) 
 
I'm right now packing for a week in my hometown Piteå, where I'm gonna work with some industrial cleaning.. 
Hard work, long days.. but hopefully some good money!   
The hardest part is that... I don't wanna leave town, miss out on training, people and yeah it really sucks when you just wanna be close to someone.. 
 
But I need this and hopefully this weekend/week is over in a heartbeat! 
 
 
 
 
 
 
 
I need to pack a few things now and make my-self some breakfast and maybe guys.. I have time for a workout!  
 
I hope you all guys will have a great weekend and I'll try to update as much as possible!  
 
 
 
 
 

Woke up happy..

Kategori: Life

Hi guys! 
 
 
Woke up all early and happy! 
 
Now I'm gonna clean a little in my apartment , and take a long and big breakfest while I'm watching some series.. 
After that I'm probobly gonna go to IKSU for the first workout..  cardio, 30 min high intense running!  
 
 
 
 
 
 
 
Later today I'll  need to pack a bag and get ready for tomorrow!  I don't feel ready at all...  but hey... when are you ready for these kind of things.. ? 
 
Now let's eat some breakfest!  
 
 
Hope you all have a great day!  
 
 
 
 
 
 
 

Cruel and beautiful world..

Kategori: Life

Hi guys! 
 
Have been a nice day today with no stress what so ever, until just this moment. 
My training and blogging this weekend and next week will go down alot! 
I need to go to Piteå for the whole week and will not have time or energy to blogg and workout. Gonna try to do my best to do both, but just saying.. It's gonna be hard for me to manage both.. 
 
Going to work there for the whole week and I really hope it's some hard work waiting for me, so my mind can focus on other stuff... 
 
 
 
 
Anyway ..
Today I've tested to workout the chest and it felt great!!  I bumped in to a friend (Marcus) and we almost have the same pain in the shoulder/chest. So we tested a few exercises and it worked out great!   No pain at all , and I'll feel a great pump in the chest area to so that's good news!! 
Sad that I can't workout more before I'll go away. But hey.. I'm okey with that for now! 
 
Need to make my-self some late dinner now.. 
Hope you all have a great evening and I hope your workout is going great! 
 
 
 
 
-
 

Live now..

Kategori: Life

 
Hi guys! 
 
 
Sometimes we need to do what may be the toughest and hardest right now, so we may secure the future and to grant our way there. We need to look over our situations we're in and see what may cause us to not get there.. 
 
 
 
 
 
I need to go for a run and some rehab-training now... 
 
 
Hope you all have a great day! 

Six degrees of separation..

Kategori: Life

Hi guys! 
 
Today has been a really cold day here in Umeå!  Brrr.. I can accept the winter, but the fall and the wind/reign is not a favorite of mine.. 
 
Just wanna take a last minute travel to a warmer country, just looked up a few destinations...  damn you wallet, that for the moment isn't that deep and well filled up! 
 
Otherwise I have been for a bicep/triceps workout today... tried to workout these muscles in a certain way..  my problem is that I have a injury in the chest and shoulder area and it's hard to do exercises that doesn't hurt and take damage on the chest/shoulder!  But i did it and it feels better now! 
 
 
 
 
After that I've seen a half of Germany - Sweden (football/soccer)   It sucks that the manager of Sweden has taken out the worst start team ever.. 3 - 0 in first half... really bad. 
 
So I'll take a PW to get some fresh air.. instead of watching the second half.... 
 
Hope you all have a great evening guys! 
 
 
 
-

Rest is earned.. but not a choice!

Kategori: Life

Hi guys!

About you're "test"  How did it go?  I have a few friends that told me about there fears and what they faced yesterday!  :) real fun to hear about it!  
 
My "fear"  was to try something new in training. I went swimming... I've always liked swimming when i was younger. But now i haven't had swimming on the plate because i felt like "it's for old people"  I know swimmers are really well trained athletes.. still my prejudices mind played tricks with me ! ;P   I know that to try new things is often scary and most of the time it's hard to  get out off your comfort zone.  I think it's like will power..  The more you workout that muscle , the stronger it gets !  So keep on facing your "fears" guys! :) 
 
 
 
 
Now I've eaten a lot of protein, meat , keso, and eggs.. Still hurts in my chest and that's not good at all...
 
Going to iksu to run some and maybe swim some more.. after that I need to go down to the city.. been a while since I've been there.. 
 
I hope you guys have a great day and hopefully your training is going really great!  
 
 
 
 
 
 
 

All the above..

Kategori: Life

Hi guys!
 
 
Hope you all have had a great sunday!  
 
Tomorrow is a new day, monday to be specific. First day of  a new week. Lets make this one count! 
 
I want you all to try do confront a fear that you have in your life. Don't need to be like... "oh.. meet a shark"   No, something that is out of your comfort zone, but still need to be a kind of fear.  Fear of trying a new lunch, fear of maybe buy that dress your thought about buying for  a few days! 
 
Try that and I'll try something new  , and I will tell you all about it here in the blog! 
 
Hope you guys will have a great night sleep and hopefully your out PW in morning so I can high five you!  ( That's supposedly that you live in Umeå, Sweden) 
 
 
Good night!  
 
 
 
-

Life gave me a booty call...

Kategori: Life

Hi guys! 
 
 
 
Yesterday I went to the gym for a shoulder/upper back workout. But felt a little bit sore in the Pectoralis Major (at the muscle attachment)  I warmed up properly and did the workout. But soon after I felt sooo sore in the muscle attachment and in the evening it were worse.  So this morning I've taken a painkiller and hopefully it's a small inflammation and nothing more. 
You need to be careful when you workout a lot guys. Most common for this to happen is when your dieting or when your  move up in weights to fast, or like in my case.. the rest between the muscle groups.
 
Gonna order some products that counteract the ligaments wear.. so hopefully they help me a little bit. But for now I'm gonna rest this muscle group and hopefully in a few days I'm able to keep up my training! 
 
 
 
 
 
 
I've also got bigger legs! 
 
 
 
 
 
 
 
Today's workout is leg! 
 
I'm gonna workout with a friend and I'm glad that we finally got time to workout/met and that I finally have time to give her some help with her workout!  So it's gonna be a great day despite the pain i feel in the chest..
 
(just got a lot of energy, from life) =) 
 
 
 
Here is a tip of what you guys can do for dinner !  
 
 
 
 
 
I don't measure everything.. 
the only thing I measured was this two Ingredients.... 10 eggs and 4 dl protein powder... :)
 
 
Have a great sunday guys!! 
 
 
 
- 

A friend gives you total freedom to be yourself..

Kategori: Life

Hi guys! 
 
Yesterday where a day with many ups and downs! 
 
My workout were one of the ups!   I did my chest workout and I feel soo nice and sore in the chest-area today, so that's all good! :) 
 
In the evening, me and my good friend Nils ( Like a little brother to me)  played some xbox and it was his turn to make me some food.  And he did it with style!  :P
 
 
 
                             (This picture is not for those with  sensitive eyes)
 
The xbox (FIFA12)  didn't go to well, but hey, we still had a great evening!  So all thanks to Nisse for this evening!    Looking forward to the next time , when I'm gonna make some extraordinary to beat Nils!  ;) 
 
 
 
Now i'm going to buy Ingredients to my protein pancakes that I'm gonna make for lunch! :) 
 
 
Have a great day guys! 
 
 

Hungry and lazy..

Kategori:

Hi guys!
Sometimes your hungry and lazy at the same time! Remember , try to eat as clean as possible! And give your self a treat sometimes! But as always say to my friends.. Deserve that threat! :)

Today i treated my-self with this !

(90 g x 4 , and 4 eggs to that!) Nammy Nammy! :) )

 

 

 

 

 

-

Motivate your-self through adversity..

Kategori: Life

Hi guys!

 

 

Today I've been sleeping longer than usual. Felt great to not set an alarm and let the body decide how much sleep it needed! 

Today I'm gonna workout the chest and also do some cardio (Rowing or hill running) . 

 

Chest workout look like this :

  • Incline Dumbbell Flyes  - 4 x 10  (25 kg)
  • Incline Barbell Bench Press 4 x 8 ( 100 kg ) 
  • Cable Crossovers     6 x 10 ( 30kg) ( 2 on each level) 
  •  Bench Press            4 x 8 ( 90 kg ) 
  • Machine incline Bench Press  4 x 8 (40 kg ) 
  • Flat/incline  Bench Dumbbell Press 4 x 8 (27,5kg) 
 
 
That's about it.. maybe putting in some more as a go. I like to see how much the body response to my training and while I workout I also see and feel how much I can push my body and maybe I'll manage to do some more then I wrote above. But hey, this is not written in stone. I push my-self every day so If i feel sore then I'll stop before... If not.. I push my-self to the far edge of pain!  
 
The thing is guys. 
You gotta believe in your-self at all time. Set your goal in life and find a way to get there!  
My goal was to shape my body from left to right.... DONE !  Didn't take me more then a few months of hard work!  But it's not just the body that changed!  The mind changed on the road to!  Everything in life is easier, you smile more often, you feel healthier!  
So keep up the training and it's not necessary to make it to be a obsession!  But think about your-self and your enviroment and what makes your-self feel good!  
Sometimes you're in a state of mind that makes everything impossible.  That's okey guys... but never postpone things to long.... It's not good for your-self or people around you!  If it's hard to do by your-self, get some help.. it's never wrong to call for help!  
 

 

 

Just wanna wish Ako and Rookie (and the whole swedish team)  good luck in Madrid! 

Let's hit the gym guys!

Have a great day and hope u all start setting your goals and just send me a /mail/comment if you need any help!  

 

 

- 

 

Indoor football

Kategori: Life

 
Hi guys!
 
I've been at iksu and played some indoor football tonight, and It didn't go to well.. felt tired and didn't had the best shoes for indoor football. But hey, it's still fun to play , and met some old friends I haven't met for a while.
 
Now I'll need to empty my mind a little bit... so I'm gonna take a walk in the dark night and put on some great music!  
 
Just wanna say... treat others the way you self want to be treated! 
What kind of person would you be , if you never think about what you do/or say.. might affect/hurt people around you.  
 
Think about that one.. 
 
 
 
 
 
 
 
Hope you all have a great evening.. 
 
 
 

Today's workout..

Kategori: Workout

 

From today's workout.. 

 

 

 

 

 

 

 

 

 

 

 

 

 

Have a great evening guys!  

 

 

Workout with a world champion!

Kategori: Video

Me and my sis(the world champion in wrestling 72kg) is working out at IKSU (Umeå,Sweden)

 

 

Today me, my mom and my sister went to IKSU for a workout. We trained the entire body , most because my sister is going to operate her shoulder and wanted to workout the entire body because she need the rest for a while after this operation.

When we came home, mom did some egg, meat and sallad for us. I also took my proteinshake so I got alot of protein intake after this workout! 

Hope you all have a great day!

 

-

Changes

Kategori: Life

 
Hi guys! 
 
I'm sorry I haven't written so much these past days.. 
A lot have happened in my life, that needed me to step back and reflect over things. 
I'm gonna try to keep up with the blogging and hopefully workout more to. But my mind is for the moment elsewhere .. for the moment I have little faith on mankind and people around me for that matter... So If It seems like I'm taking a step back and not giving my all/sound motivating,  it's because of these people. 
 
 
 
 
 
 
 
 
Anyway, my sister is visiting here at Umeå right now and It feels great to see her and hug her after that World championship.  It still feels so unreal  that she won the world championship!  Not because i didn't believe in her.. I totally did! But hey, my sister is the WORLD CHAMPION.. pretty awesome! :)  Soo damn proud of her!! 
 
 
 
 
 
 
 
Have just been working out the shoulders!  Not my best workout!  I've been feeling pain in my back/shoulder  ( trapezius) so didn't go 100 % on this workout. But hey, still killed it! .. "No pain, no gain!"  
 
Just need to eat something before I go to bed to watch a movie or something to relax and get the mind to a better place! (My way of getting away from reality! ) 
 
 
Hope you all have a great evening, and hopefully tomorrow you all have a great day and maybe we all workout and feel sore the day after that!  
 
 
-- 
 

......

Kategori: Life

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 

Cinnamon buns day..

Kategori: Life

Hi guys! 
 
 
Yesterday started off really slow and peaceful. Began with some guitar playing, and just enjoying the day off work!  
 
 
 
Then "hell" broke loose!  :)  (I'm better when I'm under some pressure) 
Made dinner for a friend, at the same time It's the "cinnamon buns-day" here in sweden so I baked to!  Yeah guys I can bake!  Don't be so chocked! :P 
 
First of I went to IKSU for a leg workout, went awesome!  The legs a really sore for the moment! Just love that feeling! Then you'll know that you've been doing SOMETHING right in the gym! 
After that I sat down in the reception and at 1 protein and one energy bar, and a shake of protein. Just to recover for the next workout that was 30 min after that!  That was working out the chests! Just wanna say that the feeling in the breasts today is more than sore,a great pump from yesterday's workout!  It's a really good feeling but in the same time it's not.  You know the expression hate-love!  
 
Directly after that I've met up a few friends and went to ICA to buy the groceries for the making of the buns and dinner for my good friend Nils!  
Made Chicken(marinade in garlic, soya, lime, sweat and sour sauce)  cut up potato/carrots/tomato and on top of that mozzarella!  I also fried some asparagus to that!  :)  A really good meal!  
Maybe I'll try to compete in some cooking competition soon ? ;) 
 
Soon after that It where time for the buns!  Oh my good guys!  If you don't follow the receipt and don't have the tools for everything, just freestyle! :)  I used a  snuff-stock  to roll out the dough!  Sooo amazing, I also used nutella AND butter!  Magical guys... pure magic!   
 
 
(Nils loved these buns.. ate them all ;) ) 
 
 
While we enjoyed the buns , we also played some Xbox , FIFA12.. just to prepare our self for a big competition we gonna try to create together with some friends. I'll post about that when it's time for that!  
 
 
Soo guys that was my yesterday. Hope you all had a great "Cinnamon buns-day"  
Today I'm gonna workout my BACK,TRICEP and ABS, and on top of that I'll try to beat my personal best in Rowing!  
 
I've only row for 1 min high intense before, and last weak I've managed to do 350 m on that time. Gonna try to beat that today with 360 m!  Feel sore today, but hey... No pain... no gain, right guys ? 
after that I'm gonna go for 500 m in 1min and 40 sec !  This are my goals!  
What's your goals guys ? tell me, share you're fears, goals, dreams? 
 
 
Now let's go to IKSU for the first workout for today! :) 
 
Have great day guys and hope you all have the feeling that you wanna workout now the day after buns day, take away the dough from the stomach and just kill it in the gym today, or for that matter maybe outside running, bicycling or anything else for that matter!   Good luck and hope you have a great one! 
 
 
-
 
 
 
 
 
 

Night workout!

Kategori: Workout

Hi guys!



Tonight I've been working out later then usual..
Had to work overtime, and after that.. I was supposed to workout, but had places to go, people to met! But hey.. It was sooo worth it! :) and then I saw IBK dalen play floorball..unfortunately they lost the game! Maybe next game they win!  Hope so!  

And then it was time for the bicep-hour! Yeaah Buddy! :)
Best feeling when you have the pump in the bicep!
I'm not gonna be as excited as Arnold where.. But almost ;)





After the workout It was time to bike home.. In the rain.. Oh my god guys.. It rained like in the movie .. "the perfect storm".. Craazy!

Now I have eaten some kesella With funlight(strawberry) and some digestive and a proteinshake (double chocolate flavor) nammi nammi! :)

Now I'm going to bed!
Hope you all have good night sleep and looking forward to tomorrows workout/cardio?

 

-

 

Face the truth...

Kategori: Life

 
Morning Guys!  
 
Ready for some morning workout ?  :)
 
 
 
 
Lets get dressed and then we'll go out and do some cardio this morning! 
 
I'm washing my clothes for the moment, so why not be efficient and run some high intense training at the same time?  
 
From one thing to another...  My head is a mess!  
Want so much with my future and of course i want it right now. But I've realized that everything needs to have its time and don't need to be right now . 
So I'm gonna take one day at the time and try to make the best of everyday and live to the fullest!  
And guys.. like i said in one earlier post. Don't be afraid of take a chance in things.  The worst that could happen is that you fail.. yeah, but it's better to try, then to never even tried!  NOTHING is impossible!  It's all in your head and mindset!  
 
If you want something soo much..  You find a way!  Otherwise you find a excuse. It's as  simple as that!
 
 
 
 
“Change the changeable, accept the unchangeable, and remove yourself from the unacceptable.”
 
 
Just done 20 min high intense running!   1 min run, 1 min walk, 1 min run... and so on!  
Now I need to get down to the  washing machine again, and after that I need to go to work!  
 
Today's also the Floor ball cup here in Umeå. Gonna go there for at least one game! 
 
 
 
 
Have a great day guys and hope you're cardio also went great! :) 
 
 

shoulders like a baws!!

Kategori: Life

Good evening guys! :)
 
Just came home after a whole day away from home on adventures! :)  
Like a wrote before I went to workout my back, after that I went to my mom's place to eat something, and also visit my sisters and everyone in the family!  
Then I went to over to the next house to visit a friend (Nils) and talked with him for a while. A guy-talk I needed very much at this moment!  So thanks man! :) 
 
He made us dinner and after that we went for a second workout and guys I'm not kidding when I tell you this.  It where at least " 400 people" there today!  Oh my god I'm not gonna workout this hours again on tuesday!  
 
The second workout was on shoulders and chest!   Bane style!!  I'm going all in on shoulders right now!   Just love the feeling when they feel exhausted!  :)   
 
 
 
(I don't need confirmation, this picture is for you guys to keep motivate your-selfs and keep going. See what I can accomplish when I put my mind to it.. and I'm still going. This could be you! Just be determined to reach the goal) 
 
 
 
This is one of my shoulder schedules 
 

Alternating deltoid raise   4 x 10 (12 kg)

Back flyes with bands  4 x 10 (don't remember , think it was 25 kg) 

Bent over dumbbell rear delta raise 4 x 10 (12 kg ) 

Military presses behind head (standing) 4 x 10 (60kg ) 

sitting dumbbell shoulder presses   4 x 12 (27,5 kg, usually have 30 here.. ) 

shoulder circles/lift with dumbbells  4 x 15-20st ( 37,5 kg) 

 

The chest workout wasn't  the usual so not gonna post that  here for the moment! :P 

Try it , but I try to try new things so I don't get bored. But do I find a great exercise , I'm gonna do it for a while!  :)  

Now I'm gonna eat something and then It's movie time.. tomorrow I'm gonna go out and run high intense in the hills when I'm waiting for the washing machine to be done!  :)  

 


 

 

Hope you guys have a great evening and hope your training is going great!  

 

 

- 

 

 

 

Don't loose it..

Kategori: Life

 
Morning! 
 
Laying in the bed wondering about my life situation.  For the moment I feel fragmented about a few things,  that make you question somethings. 
Not gonna go into it here, but I'm gonna tell you guys that you need to keep going, look over you're life situations and if you don't  like it.. Try at-least to fix it!   For example.. If you don't like you're work situation, start you're new life trying something new.. search something new. Maybe start study something you always thinking  about studying!  Another example is that if you feel lost in the city you're in, maybe try to change environment. Take a leap of faith and move, what is the worst that could happen ?   You'll get new friends, and maybe find love there.   I think.. that if you give life a chance, life give you a chance back . You're paths isn't  a  straight way.. It's bumpy and curved ... so buckle up and enjoy!  It's gonna be  a roller coaster in both a positive way and also a negatively . But hey.. If we don't at least try, we'll never win anything!  
 
Guys what I'm saying' is that you need to figure out your dreams and goals in life and just give them a shoot!  
If you don't ... You always gonna look back and wonder why!  Live life to the fullest, because you ain't gonna come out from it alive! 
 
 
 
 
 
 
 
Enough said about life ... let's just say that yesterday was a quite good day/evening for me.  Workout at IKSU , had lunch with a friend, worked for a few hours, Had coffee with a friend, did a second workout, then I saw a movie with another friend!  Love to have friends around me that cares about me, support me and give me so much joy in life, and most of all.. make me get away from my everyday life!  
 
 
 
 
 
 
 
We saw a movie called Lawless. Guys.. watch that movie!  I love Tom hardy as a actor, and he made this movie! :)  
It's a movie based on the true story about the 3 brothers Bondurant  in the early 1900.. that is known as "Immortals" in the small city of Franklin outside of Chicago.  Watch the trailer below and enjoy! :)  
 
 
 
 
 
 
 
Now I'm going to IKSU for my first workout today.
Today I'm gonna work out my back , and after that I'm gonna row for a bite. So we'll see how I'm gonna feel for the second workout later on! :)  Let's kill that back!! 
 
 
 
 
 
 
 
Have  great day and enjoy you're life guys, it's your's to choose what to do about it!  :)
 
 
 
 
 
 

Obstacles...

Kategori: Life


No obstacle is to big for me to at least try to get over it!