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BICEPS AND TRICEPS

Bicep and tricep at Tufteparken!

Me and my roomate wen`t up to St. Hanshaugen around 17.30 today. Through half of our session it started raining, a lot. It didn`t matter though, we were still finishing our workout!

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Arms:

Biceps:

Close grip chinups - 4 reps
Close grip negative chinups - 2 reps

Triceps:

Dips - 7 reps
Assisted dips - 20 reps

15 sec between exercises, 1 minute between rounds
x4 rounds

We finished the session doing 1 round of austrailian chinups - 7 reps and static hold for 30 sec. (biceps) 

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This is a great workout for your arms. Enjoy!  

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CHESTDAY!

This program is inspired by Brendan Meyers. Check out this link: http://youtu.be/BBwz7yh-f2o

The video above is for beginners so I added more reps to the different exercises bellow to raise the difficulty.

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Chest:

Pushups – 12 reps, Close pushups – 2 reps
x2
Clap pushups w knee assisted – 12 reps
x3
Explosive ground pushups – 12 reps
x2
Pushups w feet elevated – 12 reps
x3
Wide pushups – 10 reps, Close pushups – 10 reps
x2
Max pushups -
x1

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BICEPS MONDAY

Hi guys!

After a productive and interesting day at school today I went straight up to Tufteparken!
As my week of drinking has come to an end, and no I’m not an alcoholic .. In Norway we have, as said last week, something called fadderuken. I explained it shortly in my last post so I’m not going into it again.

Anyway, now that that is over I am giving more focus to my training!

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Arms, biceps:

(If your not able to complete a full chinup motion, just focus on doing negative reps)

This program is made by ShekoFitnessMk.

Close grip chinups -
Normal grip chinups -
Wide grip chinups -
Normal grip chinups -
Close grip chinups

My goal at this point is to complete 10 – 12 reps on every exercise. But at the time I work until muscle failure. At the moment my muscles tend to fail at 6 full reps (close grip chinups).

x4 – 5 rounds
15 sec break between exercises, 2 minute break between rounds.

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ARMS AND DIPS

Hi! A workout did appear today! Me and my roommate went up to Tufteparken to focus on our arms. The session ended about an hour ago.

Arms:

Shoulder width chinups – 12 reps
Shoulder width australian chinups – 12 reps
Dips – 6 reps
Dips on bench – 20 reps

If doing full chinup repetitions are hard, just focus on doing negative chinups until your strong enough to do 10 – 12 full repetitions. Negative reps means, starting at the top then slowly elevate to bottom. At the moment I’m only able to do 4 – 6 full reps.

This is a picture of the muscles trained by doing dips. I just love this exercise! A good way to shape your shoulders.
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HARDCORE ABS ROUTINE!

Long time no see guys! I was suppose to write this post last week, and I really thought I would have the time to it. But i have been busy attending something called fadderuken at my school. To give you the short and simple version, it’s basically a week were we drink beer and get to know each other better before the actual studies starts.
But since today and tomorrow are alcohol free days I decided to complete a workout.

Here is my abs workout, inspired by a street workout athlete named ShekoFitnessMk. Most of these exercises are put together by him.

CORE:

L-sit – 1 min(round 1), 30 sec + 30 sec(round 2), 20 sec + 20 sec + 20 sec(round 3)
Crunches – 30 reps
Lying leg raises – 20 reps
Oblique side crunches left – 20 reps
Oblique side crunches right – 20 reps
Bicycle crunches – 30 reps
Knee hugs – 20 reps
Toe touches – 20 reps
Plank – 1 min
x3
1 minute break between rounds

This routine will work your abdominal muscles hard!
Who needs a diet when you got this!

Good to be back! Have a great week everyone!

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NOW IT BURNS, BUT THE FEELING AFTER IS GOLD

I feel like the picture above needs an explanation so you guys don`t think I just post beautiful but out of the blue pictures. I chose this one because it left me the feeling of, everything is possible. And the quote everything is possible relates very good towards training and what I wan`t to achive.

 

Yesterday Shapeityourway hit a new record in most views on the site, so thank you so much! I will  keep updating the site, session after session, and you are more then very welcome to follow the progress. Also, if you have any comments and/or tips I will appreciate every word of it!

Bellow is my Tuesday session. In other words, lower body focus.

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Lower body:

(For the squat exercises I like to put my hands behind my head to increase the difficulty)

Squats - 20 reps
Calf raises left, right - 20 reps
Lunges left. right - 20 reps
Squat jumps - 20 reps
Wall-sit - 1 minute

x3 – 4 rounds
3 min break between rounds

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You may think the session looks easy, but I can promise you fire, hurt and burns in your second round, into third. 

I had planned out a core/abs workout today too but instead I will include that program into my back and chest program tomorrow. That will happen at St. Hanshaugen, and I am very excited to be back there! See you tomorrow!  

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