Hakan’s BodyBlog

Today was my back-day and yesterday I talked with my "old" coach to try something new to develope my back.

My new traing for one of my back days would be something like this:

#pulldown 2 chest: 3 x 8 reps
#BB row: 3 x 8 reps
#seated row: 3 x 8 reps
#T-bar row: 3 x 8 reps
#deadlift: 3 x 8 reps

no matter if you can do more than 8 reps - you dont do that. Only the last set is the working set and it is ok if you can only do 6reps then stay here until you can o 8 reps in good form - good form is the key-word for this, this will make strong very strong….  I will only do this on one of my 2 back days…..

After the Danish Champion this weekend (5+6. sept.) the next project is the Nordic Championship in Norway… Time to get my athlete ready for this - so back to diet and hardcore mega gaint sets the next 3-4 weeks

My athlete at the Nationals:

This weekend we had our Danish Championship (ifbb/dbff)

This was my weekend - My athlete became Danish Champion in Body Fitness (Figure) in -168cm and +35 years C";)

 This was her first competition and we didn’t know how it would go untill she came on stage and she was in the top 3 (in my eyes) but it became a top 1…

It has been a while since I’ve been writing here…

Well my goal is to be on stage again in 2011, which I find to be enough time to make my improvement and gaining 3-4 kg (up to 10lbs) of lean muscle.

Until now I have trained it all with out any taget muscle- but now I’ll taget my back for the next 8-12 month to get more thickness and details
so I will do back twice a week (1. old school basic movments and 2. pull downs ect.)

After this periode I will taget my legs the same way and hope this will improve my body and my weakness.

I will still train between 5-6 days a week with 1 cardio day from now on… Now I have to see if I can keep down on 5-6 days

After a great weekend together with my son who only see every 2nd weekend, we just relaxed having fun and fool around (he is six).
So no training for me (almost) I trained friday just before he came and then again Sunday after he has gone back to his mommy Monday I was ready to hit the gym again with full force with leg-training, but something came up and I was "forced" to only do cardio which I did for 50min and some abs….

So today it’s going to be a long day in the gym, first coaching my athlete and then it time for me to break down every muscle fiber in my legs and call 9-1-1 to bring me back home

My plane for the weeks to come is to do some cardio every morgning not much but just to get my body started so I down have to cut down on my food intake

Sorry I haven’t been able to bring you up-2-date with pictures, but Im just bad with a camera and hard to take your own picture while you train

Today I spend over 2 hours in the gym…. I dont like spending that much time at the gym but today I had to because my athlete and I do 2 different kind of work-out right now because of the upcomming contest which she is going to. So first I train her:

Leg extension 10 reps
Lunges 20 reps
Seatd legcurl 10 reps
Step up 20 reps
Seated Hip Adduction 10 reps
Seated Hip Abduction 10 reps
Single Straight-leg Deadlift 10 reps
Lying Hip Extension 10 reps
Leg press 10 reps
Froggy squat 10 reps

3-5 min. break and the all over again (3 times)

Wide squat 10 reps (hold it for 5 sec at the bottom - smith)
Step up 10 reps
Squat 10 reps (smith)
Single leg squat 10 reps (smith)

3 times with a 3min break

This should bring out the deffinetion in the legs (Milos)

after this it was my turn to train som chest….

 Over and out from Denmark