Fitness with Bouba

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

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! 
 
 

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.. 
 
 
 

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! 
 
 
-
 
 
 
 
 
 

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!

Sunday's at Wayne's..

Kategori: Life

Hi guys!

Todays workout was quite good! Can feel the pump in the legs and chest area, and it's always a good sign!
Next week I'm going to start a workout schedule I've wanted to try for a while!

For the moment I'm sittin at Wayne's and taking a cup of coffee and a "carrot-cake" .. Like back in the old days!

Hope you all have a great sunday!

Simply the best!

Kategori: Life

Hi guys! 
 
Hope you'll having a great weekend!  Mine have been a little stressful. Hopefully I'm gonna have more structure of my training, blogin and everything next week. Gonna take this day to reflect over things. And plan what to do for gettin some more structure in life. 
 
Enough said of that. 
 
Now I'm gonna go to IKSU  (Umeå, Sweden)  to workout my chest and some cardio, maybe some rowing to!   
Just wanted to write that I'm sooooo proud over my sister that Yesterday became the WORLD CHAMPION in wrestling!!!  
 
Tears of joy came running through my eyes when I've watch her final and she managed to win when it were 2-4 sec left of the game!!  Just wanna say that my sister is one of my biggest inspirations and always keep me motivated! 
She has always been a little princess for me and my older brother..
I've always known that she's destined to do great things, she's humble, kind, determined, and a great role model for many people!  
 
 
 
 
 
 
Wanna tribute this song for her!  
 
 
 
 
 
 
 
You deserve this win and the gold sooo much sis!  And you've fought so many years for this, and though you been injured and have many set backs , you  always keep going! That is for me a great Role model!  You're one of my biggest inspirations in my life!!  Love you , for now and always!! 
 
 
 
Here's a link that get you to the final match .
 
 
 
Now I need to hit the gym! Take care guys! 
 
 
 

Goals...

Kategori: Life

Today is a great day to start a new beginning!

Start of fresh!
Do you have a plan of attack with your training ?

What's the goal with you're training ? It could be anything from getting in to a special dress.. Running a marathon? Whatever.. Put up a goal, a few months ahead in the future. Then start you're training with that goal in mind!

Along the way you start getting used to the training and it will be more and more easy, because you Will see results and you get comments like "Damn.. You look good , been working out? " and it will boost you!

These are a few things you should keep in mind guys.. Question your-self.. Ask your-self .. What Do you want out of the training! Do it for your-self!

That's all for now guys,. :)

Have a great day!

Ghetto Religion..

Kategori: Life

 
Evening guys! 
 
Have some problem to fall asleep for the moment!  
So I'm gonna put down some lines here to get somethings out of my system..
 
My big issue is that I'm trying to please to many people at the same time. I'm too nice... and it's affecting me a lot!   Soon I'll probably reach I point where I need to take away a few things in life that is for the moment less important. So if some of you guys out there feel affected in any matter that I'm not available for you or things like that. It's not you... It's me!  
 
I need to get my feet back on my own path.. and start taking care of myself for a little while. 
 
"You can't help others when you're in need of help yourself.. "  
 
The funny thing is , when you're struggling with things in life, it could be everything from job situation, relationship, training environment.. whatever it is...  
You'll always see who's behind you, and supporting you through life and through the ruff times you have! 
These are you're true friends!  Always give them support back, because these are the people that you can count on!  
 
"If you're absent during my struggle, don't expect to be present during my success!" 
 
And guys, the title's on my latest posts are song titles from songs I've been listening at these moments when I'm writing! Nothing more.. don't try to interpret it to something else!  :P 
 
 
 
 
(Why not have to gymcards ?) 
 
 
Sleep tight and hope you all have a great day tomorrow and hopefully I will finally put up some more videos!  
 
 
Good night!
 
 
 
-
 
 

Your hand in mine..

Kategori: Life

Hi guys!

The leg workout didn't go to well. I did it, But I'm not proud of it!
It's to many things on my mind.. Have problem focusing.

So if I'm not availible today/tomorrow it's because I rather don't wanna be around people and drag them down!

That's all! Take care guys!

let her go..

Kategori: Life

Hi guys!

Have some problems with my phone and the app where I'll record my exercises! 

Otherwise guys, I've trained 3 times yesterday. It's felt great! Was exhausted after the last workout! But hey, I've got spotify, my duracell source for moooore energy then I'll every dreamed of!

 

Now I'm gonna go to IKSU to workout my legs!
Let's kill them!

Sry if I'm a little bit brief..Have a lot of things going on in my head for the moment. And then I tend to step back and over-think things.

Guys, don't over-think, just do what feels right and learn something from it, regardless the consequences! (It's a fine line between stupidity and ...whatever it is..) ;)

 

 
 
 
 

 


Have great day guys!

 

 

-

This is a lifestyle..not a hobby!

Kategori: Life

Hey guys!

Today's my day off, and I've been up early to make the most of this day ! :)
I have cleaned my apartment.. But when I was supposed to wash the floors then warmwater was gone! Gaah! So I'm gonna do that later!

After that I have taken a PW for 40 min!
Now i'm in the city (Umeå) and been buying a few things to my apartment! Love to shop, don't you ? :)
Also, yesterday I order new tights and some new running shoes!

Now i'm gonna workout my back and biceps! Love this workout and the exercises that I do!
It's gonna be interesting to test the new products today! (PWO & BCAA)
Okey, now I need to go.. The weights are waiting for me! (:

What are you guys gonna workout today?

Have a great day guys! And good luck with your training today!


Shoulders like Bane! :)

Kategori: Life

Hi guys! 
 
Today was shoulders day!  Love the feeling now, a few hours after my shoulder workout!  The pump in trapezius  and Deltoideus is great when your effective in shoulder workout's!  :) 
 
Tomorrow I have a day off and then I will film a some exercises so I can put up the videos. Sry guys, I've had a lot of things on my plate so really sry that it have taken so long time.. 
 
Also bought some new product's today ..  4 kg Protein, a new PWO , and also a new BCAA!  :)  Gonna try them out tomorrow! :)  You can buy these products from the store----- >   Onemorerep !  :) 
 
 
 
 
What are you guys using ?  
 
Don't have so much time to write here for the moment . Gonna try to put together a workout schedule for a few friends, and plan my day tomorrow, also trying to order a few new things from the web. Intense life .. and I love it! :) 
 
 
Sleep tight and tomorrow will be a great day and also a workout day for me and hopefully also for you guys! 
 
 
 
-
 
 

Loong day at work!

Kategori: Life

Hey guys! 
 
Today has been a long day for me.. It's all started really great,awakened by a great phone call and already there the day started of great!  :) 
 
Didn't workout in the morning as I just to. Did some chores home and looked for some new clothes on the web. 
 
And then I went off to work for a long work day.. Had inventory today so... exhausted in the head right now. Gonna try to recover from that and then I'm going 00:00  to Statoil for a tradition we have in my friend circuit! ;) 
We gonna celebrate the payday with a sausage on statoil! :) 
 
So i'm gonna put on my jogging clothes and run to statoil to take my sausage and run back. Then I'll need some sleep for tomorrows morning exercise and tomorrow I'm gonna try to put up a video of a great  Back exercise and also a great chest exercise!  :)
 
So until then! Have a great night and hope you guys have a great evening! :) 
 
 
Put your clocks on 7:00 and let us get up for some high intense workout! :)  
 
 
- 

Eat, lift , fit, sleep , and repeat..

Kategori: Life

Hi guys!
 
 
Today is a new day!  Like Joshua Radin song, " Brand new Day"  .. 
 
I'll hope you guys have had a great weekend and hopefully you're not to tired to at least take a walk outside and take you're friends/partner with you so all of you can enjoy a great sunday with some exercise! 
 
I have slept really great tonight, one of few days this week. So I feel like going out now for some running!  :) 
After that I'm gonna try to edit something with the future homepage! :) 
Hopefully I'll also will manage to do two workout schedules, for two great friends that needed it. 
 
That's all for now guys, just want give you a great quote before I go..
 
 
Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment.
 
(Do not allow yourself to get hung up on things that have already happened, or for that matter..worry about about things that may happen. Concentrate on what your are shooting for right now and everything else will
take care of itself...) 
 
 
Have a great sunday guys!! 
 
 
 
 
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