Link to the new blog!

Right, the link of my new blog is here:

http://blog.bodybuilding.com/Kossefar

It's updated with weight, and getting updated with meassurements soon.

There's also progress pictures. :)

Take care.

Reality

I've created a "blog" on the bodybuilding.com website instead, because it can create curves and etc for my weight, meassurements and much more.

So I'm going to update there from now on.

27/10-2009 - Status

Okay, time to get this blog updated again!

The last 2 weeks I've been training Monday and Wedensday, and skipping Friday. (1st Friday was because I was working, and the 2nd Friday was because of Forza Motorsport 3 coming out to Xbox.(Ye ye I know...))

Anyway, went to the gym yesterday October the 26th.

The workout went great, and my muscles are sore.

Writing tomorrow again before and after training. Trying to update every monday, wedensday and friday from now on.

19/10-2009 - Status

Alright... Last week I've been training Monday and Wedensday, but not Friday.
The training last week went alright, but don't have the same power like before we bought the garden.

I'm going training today again, I'll post when I'm back from workout.

Stupid!

Still havn't been getting my cardio workout!

After we've bought the garden, I havn't taken my time to go to the gym and workout.

Starting again on monday, and keeping it!

Day 22 - Bought a garden!

Oi! :D

I've bought a garden close to my appartment, which needs a lot of work!

Last friday, I didnt go workout, and I didn't go yesterday either.

I've started digging a hole for our fireplace in the garden, which is damn hard work!
My back is getting busted so fast, but I keep going. (Ofcourse)

So I havn't been getting much cardio workout lately.

I'm going to the gym again tomorrow, and again friday, to get my breast and arms pumped up.

(Still havn't posted pictures... omg)

Day 17 - After Workout (Goals)

I did an awesome workout yesterday the 9th of September.

Started biceps training with 12 kilo weights 1x10, then I decided to give the 14 kil weights a go. 1x10. It was hard, but it was doable. After the 14 kilo weights, I went back to doing 2x10 reps more with the 12 kilo weights.

I've been tearing up my Triceps the last 2 workouts, which feels AWESOME! :D

It burns like it did when I started training, which is an awesome feeling.


Weight pr. 10th of September: 98,4 kg
Fat percent coming tomorrow

My goals for the future are these:

01/11-09: 95 kg, 20 % fat

01/02-09: 90 kg, 15 % fat

01/04-09: 85 kg, 10 % fat

Day 15 - After workout

I had an okay workout, but it was hard as hell.. Dunno why..

Anyway, Instead of 3x10 with 12 kilo biceps workouts, I did 3x8 with 14 kilo.
It was okay, but I didn't feel my bicep muscle burning like I usually do.

Waiting for wedensday.

Day 15 - Before Workout

Hola

I didn't work out last friday, because I took the day off from work.

My girlfriend was going to the hospital for surgery, so I decided not to go.

I'm going training at 4 pm today.

Writing after.

Day 10 - After Workout

AWESOME workout!

The 12 kilo hand weight was taken when I wanted to train my biceps, so I decided to give the 14 kilo a go.

I did 10 reps with 14 kilo, and then 3 x 8 reps with the 12 kilo (Which was HARD!)

I did 3x10 crunches, and 3x10 "side" crunches for each side.
This is the first time I've done actual crunches as an exercise in the gym.

Prepare yourself Lasse, your abs are gonna hurt like hell tomorrow! :D

Anyway, workout was great, can't wait for friday.

Day 10 - Before workout

At lunch, I actually sat in my seat, thinking/dreaming on how I'm going to train the different muscle groups today!

My motivation is so high!

I've always had a hard time doing crunches, because of my bad shape and fat stomach...

Last workout, monday the 31 of August, I tried to do 3 sets with 10 reps of crunches, and it was a success!

Now I can't wait to do the same amount of straight crunches today, but I'm going to try some bicycle crunches too! :D

Can't wait.

Anyway, posting again after training like always.

Peace

Day 8 - After training

The workout today went okay.
My motivation is still going strong.

For the first time in 2 weeks, my lovely girlfriend joined me in the gym.
It's tough for her to get started, but she'll be glad in 1 to 2 weeks.
Resting tomorrow, writing again on wedensday!

Peace.

Day 8 - Before training

I've lost 1 kilo since last monday, which is awesome.

Weight pr. 31/08: 99 kg

I'm still motivated to do some heavy lifting and lots of cardio!

I've updated my "personal info" on the left side with the weight.
And my BMI went from 30,8 to 30,5.

It's going the right way.

Meassurements coming soon.

Day 5 - Before workout

I've been motivated all week, and both workouts this week have been great!

Fat Percent: 24%
Weight pr. 28/08: 100 kg

I havn't meassured my waist, arms, chest etc yet. But I will this weekend.

Can't wait for workout later today!

Day 3 - After training

Awesome workout today!

The intensity level was maxed, and I was totally pumping! :D

It feels SO good to be back doing some cardio and pumping workouts!

Here's my intake for today the 26th of August:

I'll be posting one of these every friday, when I'm adjusting my weight and measurements.

Day 3 from new start:

I'm very excited with my motivation this time.

Cardio HIIT training on Crosstrainer:
I'm starting with walking/running for 60 seconds on 130-150 rpm,
Then I sprint for 20 seconds on 180+ rpm, and then goes back to the walking/running.

This continues about 10 - 15 minutes at the moment, because I'm still building up my condition.

I will be posting a scheme of my weights, and what exercises I'm doing soon.
(Together with the pictures I havn't posted yet (Ashamed))

P34ce

Change of Workout Schedule

Monday, Wedensday and Fridays are in the gym, which is after work at 4 PM.

Monday 4pm:
Cardio workout - 10-15 min HIIT Crosstrainer
Full Body Workout
This includes: Legs, Triceps, Biceps, Upper back, Lower back, Breast, Abs and Neck.
5 min cooldown (Cycling)

Wedensday 4pm:
Cardio workout - 10-15 min HIIT Crosstrainer
Full Body Workout
This includes: Legs, Triceps, Biceps, Upper back, Lower back, Breast, Abs and Neck.
5 min cooldown (Cycling)

Friday 4pm:
Cardio workout - 10-15 min HIIT Crosstrainer
Full Body Workout
This includes: Legs, Triceps, Biceps, Upper back, Lower back, Breast, Abs and Neck.
5 min cooldown (Cycling)

Rest days:
Tuesday, Thursday, Saturday and Sunday

Vacation almost over - Training starting again!

Forgive me father, for I have sinned.

No training in the vacation have given me 0 energy, and more fat.
But this only motivates me more!

I got my first tattoo on my wrist, and this motivates me even more!
I want big tattoos on my body, but not on a 30% fat body.

So before I can get these tattoos, I need to workout!!!

No "Buffed" body, no big tattoos. hehe.

Anyway, starting workout again the 24th August. Can't wait to get started.

Still haven't posted those pictures from our trip to Samsø, but they're coming soon, together with a picture of my tattoo.

/Kosse

Home from Vacation!

We arrived from Samsø 2 days ago, and the vacation was awesome!
The weather was sunny all week, and the camping spot was great.

When we opened our tent, we looked at the beach and miles of Ocean.

I've started on the webpage called Madlog.dk, which I think is quite exiting.
Yesterday, my girlfriend and I ate 1000 kalories more than expected. (Crazy...)

Anyway, here're some pictures of our vacation.

Day 3

The workout yesterday got cancelled, because we (My girlfriend and I) needed to buy the last things for our Holiday which is starting on Sunday!

We're going on a bike trip to a little island called "Samsø" here in Denmark, with tent and fishing poles. Can't WAIT!

Anyway, we got the last stuff we needed, and we're now ready for the trip.

I'm gonna do the last workout before our vacation tomorrow the 30th of July, which is gonna be the last time I'm writing here till I'm home from the trip.

I'm also starting on a "diet page" called www.madlog.dk, so I can calculate my calorie intake and such things. Which I really think is quite motivating.

The diagrams and overview for what I've eaten etc, will be posted in here once a week I think.

But still after my vacation. :)

Day 1

The first workout yesterday went okay.

Dispite I have a really really badass pain in my lower back, I managed to go through with it.

This pain started like a week before this training, and it has come out of the blue air.
I havn't lifted anything heavy where my back wasn't straight, because I always make sure it is.

Anyway, the HIIT training today the 28th of July wasn't completed.
I had so much pain when I got out of bed, that I almost couldn't walk out in the kitchen.

Dispite the pain I'm still going through with my 2nd workout tomorrow the 29th of July.
Then I'll get a fat % meassurement.

Workout schedule

Monday, Wedensday and Fridays are in the gym, which is after work at 4 PM.
Tuesday and Thursdays are outside around 6 AM.

Monday 4pm:
5 min warmup (Jogging)
Full Body Workout
This includes: Legs, Triceps, Biceps, Upper back, Lower back, Breast, Abs and Neck.
5 min cooldown (Jogging, or cycling)

Tuesday 6am:
5 min warmup (Jogging)
20-25 min HIIT training: 8 x 30 sec sprints, 1 min walk between every sprint
5 min cooldown (Jogging)

Wedensday 4pm:
5 min warmup (Jogging)
Full Body Workout
This includes: Legs, Triceps, Biceps, Upper back, Lower back, Breast, Abs and Neck.
5 min cooldown (Jogging, or cycling)

Thursday 6am:
5 min warmup (Jogging)
20-25 min HIIT training: 8 x 30 sec sprints, 1 min walk between every sprint
5 min cooldown (Jogging)

Friday 4pm:
5 min warmup (Jogging)
Full Body Workout
This includes: Legs, Triceps, Biceps, Upper back, Lower back, Breast, Abs and Neck.
5 min cooldown (Jogging, or cycling)

Rest days:
Saturday and Sunday

As my condition hopefully increases, I'm adding more sprints in the HIIT training.

Reason for doing this?

I've wanted to loose around 10-15 kg's around the stomach and chest, but I've always had a sweet tooth when it comes to Cola.
I'm now going to create a new thread on this blog every single day except weekends, with status on what I've eaten, what I've had to drink, and how my practice went.

This hopefully removes my urge for Cola and the good old gravy.

My weight is approximately 100 kg today 27/07-2009.

I'm going to the fitness center every Monday, Wedensday and Friday, so I'm going to get a fat % meassurement today, and then I'll update it here.

I will be taking pictures every 1st of July and December, so you can see the progress.

Welcome to Kosse Fitness

Welcome to my new blog.

I've created this blog, with the intension of motivating myself regarding loosing weight and gaining muscles.

There will be coming alot of informations about my weight, meassurements and status on how it's going.

I'll be posting pictures with my progress.