Week 47, 2013

Week 47, 2013

”A champion is someone who gets up when he can’t.”
– Jack Dempsey

Getting back on track, little by little.

Workout Summary

TUESDAY
November 19, 2013

3 x 5 parallel grip pull-ups

WEDNESDAY
November 20, 2013

5 x parallel grip pull-ups
5 x pull-ups
5 x chin-ups

THURSDAY
November 21, 2013

2 x 5 reps parallel grip pull-ups
2 x 5 reps pull-ups
2 x 5 reps chin-ups

FRIDAY
November 22, 2013

5 reps parallel grip pull-ups
5 reps pull-ups
5 reps chin-ups
2 x 20 reps deep triceps push-ups
(Lame workout, I know!)

SATURDAY
November 23, 2013

2 x 5 reps parallel grip pull-ups
2 x 5 reps pull-ups
2 x 5 reps chin-ups
2 x 20 reps deep triceps push-ups
2 x 50 reps crunches

Weight & Nutrition Summary

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Weight after week 47: 86,3 kg – no data from previous week –


Caloric intake / day: 2 376 kcal Caloric consumption / day: approx. 2 886 kcal = cutting approx. 510 kcal / day

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Week 47:

Nutrition facts - Week 47

Week 46:

– NO DATA –

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Week 36, 2013

Week 36, 2013

”Vincit omnia veritas.”
Truth conquers all.

Workout Summary

MONDAY
September 2, 2013

Exercise #1: Bas Rutten’s MMA Workout – Shadow boxing
7 three-minute rounds of shadow boxing with one-minute break between rounds
Time: 28 minutes

Exercise #2: Tapout XT Cross Core Combat
Time: 46 minutes

[show_hide title=”Click here for details of Cross Core Combat workout”]
5:00 Warm up
1:00 Snap push
1:05 Walk out to sphinx
0:35 Side plank with extension
0:45 Rotating knee strike
0:55 Shift forward / pop / switch
0:40 Plank reach extension
0:15 Water break
0:45 Bob bob jab cross
0:30 Sphinx / pop-up down
0:55 Superman roll / leg punch
0:35 Freaks
0:45 Bob weave upper upper
0:35 Sphinx / elbow knee / pop-up
0:30 Superman banana
1:00 Chamber side kick
0:35 Superman upper elbow push-up
0:15 Water break
0:40 Hellcats
0:40 Knee crunches
0:35 Superman hit with elbows
0:40 Hellcat with kick
0:50 Knee crunches with twist
0:40 Resistance knee ups
0:45 Walking plank / side to side / up-down
1:00 Iso resistance knee
1:00 Fighter walk / squat upper
0:50 Walking plank / knee strikes
0:25 Water break
0:55 Tricep push kick
0:45 Standing oblique crunches
0:55 Crunch ankle – slap knee strike
0:15 Water break
1:55 Killer move: Grinder
3:00 Cool down
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TUESDAY
September 3, 2013

Exercise #1: Bas Rutten’s MMA Workout – Thai boxing
7 three-minute rounds of thai boxing (shadow boxing) with one-minute break between rounds
Time: 28 minutes

Exercise #2: Home workout
Triceps dips (feet on the floor, hands on a bench) (triceps)
Push-ups (chest)
Leg raises (abs)
Crunches (abs)
Upright barbell rows (shoulders)

WEDNESDAY
September 4, 2013

Exercise #1: Bas Rutten’s MMA Workout – Thai boxing
10 two-minute rounds of thai boxing (shadow boxing) with one minute break between rounds
Time: 30 minutes

Exercise #2: Bas Rutten’s MMA Workout – Shadow boxing
10 two-minute rounds of shadow boxing with one-minute break between rounds
Time: 30 minutes

THURSDAY
September 5, 2013

– Strapped to electroids (heart examination) for 24 hrs, shower not allowed = no workout –

FRIDAY
September 6, 2013

– Got released from the electroids, all looked ok. One examination left –

Exercise #1: Gym
Assisted chin-ups (back, lats)
Assisted triceps dips (triceps)
Bent barbell upright rows (shoulders)
Dumbbell shrugs (shoulders)

Maybe I was simply tired but I really felt like my body was screaming for me to rest, so I skipped the second workout. I have to make a mental note and observe if it’s just Friday afternoon laziness…?

SATURDAY
September 7, 2013

– day off –

SUNDAY
September 8, 2013

– day off –

Weight & Nutrition Summary

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Weight after week 36: 89,0 kg (Weight after week 35: 89,0 kg = 0,0 kg weight cut since previous week)


Caloric intake / day: 2 699 kcal (Caloric consumption / day: approx. 2 914 kcal = cutting 215 kcal / day)

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Week 36:

Nutrition facts - Week 36

Week 35:

Nutrition facts - Week 35

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Random thoughts:
Lesson no. 1 – Try to do the Friday afternoon workouts as well, even though the weekend is coming.
Lesson no. 2 – Control the cravings better. I ate so much during the weekend that on Monday morning I weighed the same as a week ago! 😀

Week 35, 2013

Week 35, 2013

”Spirituality begins when you decide that you’ll never stop trying. Spirituality is the commitment to go beyond, no matter what it takes.”
– Michael A. Singer

Workout Summary

MONDAY
August 26, 2013

Morning meditation
Morning Ashtanga yoga (Sun Salutations)

Exercise #1: Bas Rutten’s MMA Workout
5 two-minute rounds of shadow boxing with one-minute break between rounds (Bas Rutten)
Time: 15 minutes

Exercise #2: Allstars Training Center
5 minute warm-up
Assisted chin-ups (lats, back)
Assisted tricep dips (triceps)
Assisted pull-ups (biceps, back, lats)
Assisted parallel grip pull-ups (biceps, back, lats)
Upright rows, bent barbell (trapezius)
Forearm dumbbell curls (forearms)
Time: approx. 30 minutes

TUESDAY
August 27, 2013

Exercise #1:
Morning cardio straining test at the doctor’s

Exercise #2: Bas Rutten’s MMA Workout
10 two-minute rounds of shadow boxing with one minute break between rounds (cardio)
Time: 30 minutes

WEDNESDAY
August 28, 2013

Exercise #1: Bas Rutten’s MMA Workout
5 three-minute rounds of shadow boxing with one minute break between rounds (cardio)
Time: 20 minutes

Exercise #2: Tapout XT Yoga (flexibility / cardio)
Time: 51 minutes

THURSDAY
August 29, 2013

Exercise #1: Bas Rutten’s MMA Workout
7 three-minute rounds of shadow boxing with one minute break between rounds (cardio)
Time: 28 minutes

Exercise #2: ZWOW 15 (conditioning)
10 reps Ground to overhead (dumbbell)
10 reps Single leg weighted leg squat (dumbbell)
10 reps Skull crushers (dumbbell)
10 reps V. Up
10 reps 180 Lat jump burpee
3 rounds (original version has 5 rounds)
Time: 14 minutes 40 seconds

FRIDAY
August 30, 2013

Exercise #1: Bas Rutten’s MMA Workout – Thai Boxing
5 two-minute rounds of thai boxing (shadow boxing) with one minute break between rounds (cardio)
Time: 15 minutes

Exercise #2: Bas Rutten MMA Workout – All-Around Workout routine 1 (not the complete workout)
2 minutes shadow boxing
30 sec push-ups
30 sec abs
30 sec jumping squats
30 sec neck bridge
2 minutes shadow boxing
30 sec sprawling
30 sec break
30 sec push-ups
30 sec lunges
30 sec neck bridge
1 min shadow boxing
40 sec mountain climbers
15 sec push-ups
Time: 10 minutes (Trying this on a Friday afternoon mentally broke me completely, next time I’ll go for the whole 30 mins!) 

SATURDAY
August 31, 2013

Exercise #1: Bas Rutten’s MMA Workout – Thai Boxing
10 two-minute rounds of thai boxing (shadow boxing) with one minute break between rounds (cardio)
Time: 30 minutes

Exercise #2: Quickie
3 sets of push-ups
3 sets of crunches
3 sets of leg raises
3 sets of tricep couch dips

SUNDAY
September 1, 2013

– DAY OFF, AT LAST! – 

Weight & Nutrition Summary

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Weight after week 35: 88,9 kg (Weight after week 24: 90,0 kg = 1,1 kg weight cut since previous week)


Caloric intake / day: 2 912 kcal (Caloric consumption / day: approx. 3 185 kcal = cutting 273 kcal / day)

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Protein / day: 131 g / 23 % of total nutrition intake

Carbs / day: 327 g / 58 % of total nutrition intake

Fats / day: 108 g / 19 % of total nutrition intake


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Nutrition facts - Week 35

Random thoughts about this week:
Great week considering the workouts, I managed to exercise twice a day every day except on Sunday of course, which is my day off. (I ate way too much on the weekend though.) Now I just have to be very determined to keep this routine going!

PS. I look totally badass on the UFC game for PS3 (you can customize your fighter to look however you want). When PS4 comes out, I wonder if you can stick a USB stick in your ear and become that virtual character in real life or something similar.

And out for the record, I don’t actually flip tractor tires at the gym 🙂

Me working out at the gym, in the zone baby!

Me working out at the gym, in the zone baby!

Last 90 days of 1-year challenge

Last 90 days of 1-year challenge

Now the last 90 days of my 1-year ”before & after” challenge are at hand. Today it’s precisely one year since I started this challenge but because there were some rough times earlier this year which put me away for a while, I’ve extended the challenge so that it ends in the beginning of December. That gives me a full year of working out. Fair enough, right?

The house renovation I mentioned earlier has lasted much longer than expected (it’s still not finished) and due to that along with some other things, I’ve been inactive for a couple of weeks. But now I’ve established a workout regimen of training 2 times a day, 6 days a week and I will keep it going. That small hiatus made me really motivated and I am just bursting with desire to train!

I’ll keep adding posts on my ”Getting ripped” section where you can read detailed info about my training methods, nutrition plans and sources of inspiration.

Training mode switched to: INSANE

PS. My intention has been to do much more MMA training than I actually have been doing. This is simply because the I live so far away from the centre of Stockholm that the little time I have at home between the gigs, I just can’t dedicate the complete day which it takes to drive back and forth in Stockholm traffic. BUT, now there’s not many gigs in sight so I can continue increasing the time I spend at Allstars Training Center! See you there badasses!

Week 31, 2013

”Wise men speak because they have something to say; Fools because they have to say something.”
– Plato

MONDAY
July 29, 2013

Morning meditation
Ashtanga Yoga – Sun Salutations

Exercise:
7 three-minute rounds of shadow boxing (cardio)
Time: 27 minutes

100 crunches
100 push-ups (4 x 25 reps)
100 leg raises
50 couch tricep dips (2 x 25 reps)
7 neck bridges

This was such a busy day with driving around and carrying stuff from one place to another in my house because of renovation, that I really had to make an effort to have time for a second workout, so I just did a quickie.

TUESDAY
July 30, 2013

Morning:
Zazen Meditation
Hatha Yoga – Sun Salutations

Exercise:
10 two-rounds of thai boxing (shadow boxing)
Time: 30 minutes

I did only one workout, had to focus on other things for the rest of Tuesday and Wednesday in order to start August cool.

WEDNESDAY
July 31, 2013

– Day off –

THURSDAY
August 1, 2013

ZWOW 6
AMRAP – 10 minutes
10 pulse plyo jumps
8 side burpees
6 jump leg kick-ups
Result: 6 rounds (Last week I did this my result was 7 rounds… this is a crazy workout btw.)

Exercise:
4 three-minute rounds of shadow thai boxing (100%) with one minute break between rounds (cardio / conditioning)
Time: 15 minutes

FRIDAY
August 2, 2013

– another day off, again simply too occupied, damn –

SATURDAY
August 3, 2013

Gym training at Allstars Training Center
Assisted tricep dips (triceps)
Assisted chin-ups (lats, back)
Assisted pull-ups (biceps, back, lats)
Assisted parallel grip pull-ups (biceps, back, lats)

ZWOW 6
AMRAP – 10 minutes
10 pulse plyo jumps
8 side burpees
6 jump leg kick-ups
Result: 7 rounds (Wow! Last time I did this my result was only 5 1/2 rounds, sweet!)

SUNDAY
August 4, 2013

– I didn’t do a goddamn thing, Sunday is my day off –

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