BICEPS AND BACK (07.02.15)

Training day 1

After every exercise you should rest 45 seconds – 1 minute.
After every completed round rest for about 3 minutes.


Negative chin ups – 4
Incline chin ups – 7 reps
Close grip chin ups – 4


Pull ups – 3
Wide pull ups – 3

I did this routine yesterday, and though I was not able to complete every rep my goal now is to keep training with this program until i can complete every repetition in every exercise.

The main goal is to exercise 3 – 4 days a week. One day at the time.



2014 in review

The stats helper monkeys prepared a 2014 annual report for this blog.

Here’s an excerpt:

A San Francisco cable car holds 60 people. This blog was viewed about 1,400 times in 2014. If it were a cable car, it would take about 23 trips to carry that many people.

Click here to see the complete report.


Heyo, fellow athletes!

From of today I am doing handstands every day until my Christmas vacation arrives.

This is how the program looks like –


(How long you are able to keep a steady handstand depends from person to person. Do 10 seconds of handstand hold for 3 rounds if thats were your at right now. In a week you are doing 20 seconds)

Handstand – 1 minute (hold)
Rest for 2 minutes
Handstand – 1 minute (hold)
Rest for 2 minutes
Handstand – 1 minute (hold)

*Claps yourself on the back* daily handstand challange done for the day.

The reason for this challange is simple .. I came across this article –

Second, I figured since I`m working on becoming a musicalartist, handstands could suddenly become an importante asset to a play or musical.

But mainly I`m doing this to strenghten my core and body.



I am back and writing at last .. Reasons why I haven`t be able to write these last couple of months – school ..

I know I haven`t been writing for Shapeityourway in a while, but I have still kept the training going. It hasn`t been easy to find time to write.
But from today on and until Christmas I will use at least 20 minutes of my day for training, and 20 minutes to write my progressions and workouts ..


Wide pushups – 10 reps

Close up pushups – 10 reps

Regular pushups – 10 reps

Pushup hold – 30 sec

3 minute rest between rounds

x3 rounds

Because you don`t rest between sets the different exercises will put more pressure on your muscles a lot faster. So, as your chestmuscles are failing there is no shame in putting your knees to the ground for support. It gives you more room for repetitions, and for you to really tear down your chestmuscles.


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!




Close grip chinups – 4 reps
Close grip negative chinups – 2 reps


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) 


This is a great workout for your arms. Enjoy!  

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