220 lbs x 20 done!

I finally squatted 220 lbs for 20 reps! I know it is not much but it feels like I am starting over now and it is a great feeling! Here is the video:



Since I had to work out early today, I worked out in the fasted state (14 hours fast when I preformed the workout). This is not something I do very often but sometimes I have to because of life.

As you can see from the video, it did not bother me much that I had not eaten for 14 hours, I did not collapse or evaporate nor did I atrofi 5kg of muscle after..:D

I forgot to do the measurements this Sunday so I will do them tomorrow.

Next milestone will be 220 lbs x 8 reps in bench press.

Workout music and custom workout videos

I talked to a friend of mine about workout music this week. The past couple of years I have been more and more drawn to old school metal music when preforming interval workouts and while lifting weights.

My mp3 player has some Iron Maiden, Pantera and a couple of Disturbed albums. All of them rock but after a couple of years of the same tunes I am starting to look around for new material.

My friend mentioned Gamma Ray so I bought "Power Plant" and pressed play.. YES! Perfect! High paced metal with a great sound! I forsee great sessions at the gym in the near future.

If any of you guys/girls reading this have tips for workout music; post a comment and let me know!

I managed to create a poll to see if there is interest to get workout videos made by me for your unike goals. Disregarding the small number of votees there was a positive trend.

If you would like a training plan that fits your goals coupled with clear videos where I explain the program and go through the ABCs, send me a e-mail at; bjorn@bjorngranum.com , and mark the subject line with your name and; web-training.

This is not an automated service. I have to intervju you via e-mails first, give you payment details (I charge via paypal), create your program, run it by you via more e-mails, film and edit the videos that will go along with the program.

The service cost $80 for the first month and $40 for subsequent months. Feel free to e-mail me any questions you might have if this sounds interesting for you; bjorn@bjorngranum.com .

I am still making great progress. I have finished 6 weeks of training and have added 2.6kg fat free mass and 0.7kg fat. That is about 433 grams of fat free mass and 117 grams of fat per week.

My glutes are well rested and I managed to do RDL this week. Tomorrow is squat day! Can`t wait!

By the way... Not sure if I have mentioned it before but I am taking a progress picture after each week. The plan is to create a time-lapse with the pictures at the end of my training-year.

My methods for measuring progress

Just to make something clear regarding the my fat % numbers etc.; I use a ordinary fat caliper and weigh my self every Sunday after a 15 hours fast. I do not keep a record of what I consume in my last meal on Saturday and using a fat caliper is not super accurate.

What I am implying is that my fat gain/lean gain numbers is an estimate. I measure the same spots and use the same tablet for estimating my body fat % every time. I am no proffessor but my measurements show a trend.

This past week gave me a total weight gain of 0.5kg and my body fat % stayed at 8.5% for a total fat gain of 100g and a lean body mass gain of 400g. Measured after a 15 hour fast and a hot bath.

My glutes are still not recovered so I might have to skip squats and RDL this week. We shall see.

Peace!

Building muscle and hopefully my bank account

I have decided to build muscle for 1 year. There will be many training cycles and I will discuss them as I go along.

My first training cycle started today. Mondays will go like this;





Low volume, fairly low frequency and high intensity. I have started with light weights and aim to use submaksimal weights the first 2-4 weeks. After that I will add weight in small increments each workout.

My other project is multi level marketing. I have started to work from home, coaching others in mlm and work for a company called Agel Enterprises. More on this in a later post.

I will add the pieces as I go along and will aim to update this blog at least once per week. I will most likely divide each post in two; "Muscle", where I will discuss that weeks training and diet and; "MLM", where I will talk about my mlm alfa team.

Next post will be on Thursday where I will have a video of my other weight training session and some more information about both muscle and mlm!

Stay tuned!