My weekend training routine

  • Med-Ball Punch 3 times 2 Minutes
  • Punching Bag 3 times 3 Minutes
  • Wall-Pad 2 times 2 Minutes
  • Assault Air Bike 3 times 1 Minute – full speed
  • Chin ups leather 1-10-1
  • Bulgarian Bag 3 times 30 seconds – each side
  • Push ups leather 10-50-10
  • Weighted chin ups – as many as possible – give it all
  • Weighted Sit-Ups – as many as possible – if it dosent hurt, it dosent count
  • Rope Jumping approx. 5 Minutes
  • Cool down – stretching

 

6 must haves for new Dad’s

Hejsan & Hello!

Jag skrev ner en lista pÄ saker som jag tycker Àr nödvÀndiga att ha som en nybliven pappa. Jag hoppas att det hjÀlper dig som som just blivit en fförÀlder eller vÀntar barn.
Here’s a list I wrote on essential baby items I couldn’t live without as a father of three. I hope they are useful in navigating this new exciting life that you will embark on.

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1.Bilstol En viktig pryl för din bebis som mÄste vara ordentligt fastsatt i en bilstol. SÀtet mÄste vara anpassat för ditt barn och mÄste fungera i din bil. Inte alla bilstolar hÄller samma kvalité, du kanske vill övervÀga en som har en bas som finns kvar i bilen med ett avtagbart sÀte för barnet som du enkelt kan bÀra runt. Hitta en som funkar för din familj.
1.Car Seat This is an essential item for your baby. Anytime you are in a car, the baby needs to be securely fastened in a car seat. The seat must be appropriately sized for your baby and must work in your car. Not all car seats are created equal. You may want to consider a seat that has a base that is left in the car with a detachable seat for the baby that you can easily carry around. But no baby can safely be without a car seat if you plan to move about in a car. Find one that suits you and your family.

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2.Digital\Video kamera: NÀstan varje far och mÄnga mammor som jag kÀnner vill ha en bra digitalkamera för att spela in de viktiga ögonblicken i deras barns utveckling, eller bara för att skicka bilder av det sötaste barnen nÄgonsin. Att ha en bra digitalkamera med mycket lagringsutrymme eller plats för ett högkapacitets minneskort Àr en bra investering.
2.Digital/Video Camera: Just about every father and many mothers I know wants a good digital camera to record those vital moments in their baby’s development, or just to post pictures of the cutest baby ever. Having a good digital camera with a lot of storage space or room for a high capacity memory card is a great investment.

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3.SkötvĂ€ska: En blöj vĂ€ska/ skötvĂ€ska gör att man enklare fĂ„r ordning pĂ„ allt bebisen behöver nĂ€r man Ă€r ute. Du kommer att bĂ€ra pĂ„ den en hel del. DĂ€rför valde jag en enkel bekvĂ€m men som inte “clashar” med min stil för mycket. Men som ocksĂ„ har utrymme för mina grejer, en bok eller en bĂ€rbar data.
3. Diaper Bag: A good quality diaper bag with all the important contents for the baby is an absolutely essential part of the baby’s kamera stuff. It will be the one item you will be seen carrying😊 therefore I chose a simple comfortable one that I can also fit my books and a laptop in.

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4.Burp cloth – bib: En annan stor överraskning som en ny pappa var hur mycket vĂ„r baby spydde upp. Jag fick bytta t-shirt konstant. En hel del leverans av burpduk kommer behövas under dom första mĂ„naderna, som du enkelt hittar hos flesta babyförsĂ€ljning affĂ€rer. Ingen idea att klĂ€ upp sig utan en till hands, det lovar jag 😉
4.Burp Cloths: Another big surprise I had as a new father was how much our baby spit up. A ready supply of burp cloth is important for dads and babies which you can purchase in most baby supply stores. Don’t even bother getting dressed up, without one at hand.

Bilbarnstol

5.Barnvagn: Det Àr övervÀldigande som en nybliven pappa och det Àr lÀtt att kÀnna sig fast hemma med den nya bebisen. Det kommer inte som nÄgon överraskning att din rörlighet begrÀnsas. En barnvagn med kvalitet, och med justerande handtag sÄ du slipper böja över hela tiden, Àr ju ett mÄste. SÀrskilt om du Àr lÄng. Det var inte enkelt för mig att hitta en anpassad för lÀngre mÀnniskor, men den jag har fÄr duga.
5.Stroller: It is overwhelming experince to become father for the first time and its easy for a new dad to feel trapped at home with the new bor. It comes as no surprise that your mobility is effected . A good quality stroller, with handles long enough that you can walk without bending over all the time, is an important item. Particularly if you are on the tall side of the spectrum. And getting one that will serve you and your baby as she or he grows makes the relatively large investment a little easier to digest.

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6.Rash-creme – Aprikosolja: Som tre barns pappa sĂ„ jag har jag sĂ€kerligen prövat mĂ„nga hudutslag krĂ€mer, salvor m.m. MĂ„nga av dem var inte helt dĂ„liga och gav en viss effekt mot utslaget och en aning förbĂ€ttring. Men nĂ€stan alla dem jag anvĂ€nde innehöll mĂ„nga ingredienser som irriterar huden och som inte Ă€r bra pĂ„ lĂ„ng sikt. Jag fick av min kusin Desse Apricotolja för nĂ„gra Ă„r sedan och det har varit en game-changer sedan dess. Denna produkt Ă€r inte bara bra mot irriterad och rodnad utan alla typer av skĂ€rningar. Det Ă€r en helande salva som kan anvĂ€ndas för att hydrera huden, motverka torra lĂ€ppar. Varje gĂ„ng jag har anvĂ€nt, sĂ„ har det alltid gett omedelbar resultat och förbĂ€ttring. Och det bĂ€sta av allt Ă€r att det Ă€r framkallat pĂ„ aprikosolja och det Ă€r helt naturligt.

6.Rash cream – Apricot oil: As a father of three children, it’s safe to say I have tried many rash lotion/creams/ balm. Many of them were not bad as far as soothing the rash and improving it. But almost all of the ones I used where made with a lot of ingredients that are not safe or good in the long run. I was given by my cousing Desse Apricot oil a couple of years ago and it has been a game changers ever since. This product is not only great for diaper rash but all types of cuts. It is a healing balm that can be used to hydrate the skin, cracked lips. Every time I have used when one of my kids had a rash, it gave instant results of improvement. And the best of all it’s made of apricot oil and its all natural.

7 ways to do chin ups

Who hasn®t heard about pull ups? It’s one of my top exercises, because it works your entire upper body. A lot of people find it a very difficult exercise and therefor skip it altogether. Too bad, because pull ups have so many benefits. Let’s take a look at the different ways to do pull ups + check out my own secret pull up routine at the end.

 

When it comes to body-weight exercises, they don’t come much tougher than the wide-grip pullup. Even if you’re a competent chin-up master, you’ll find the wide-grip much more taxing. This can be a good thing, though, as switching to a wider hand spacing recruits different muscles and gives your training new purpose.

  1. Using a pronated grip, grasp the pull bar with a wider than shoulder width grip.
  2. Take a deep breath, squeeze your glutes and brace your abs. Depress the shoulder blades and then drive the elbows straight down to the floor while activating the lats.
  3. Pull your chin towards the bar until the lats are fully contracted, then slowly lower yourself back to the start position and repeat for the assigned number of repetitions.

 

A MUST DO in the U.S. Army! This exercise develops the ability to pull the body upward while hanging with an alternating grip.

  1. Keeping the body straight, pull upward, allowing the head to move to the left or right side of the bar and touch the left or right shoulder to the bar.
  2. Return to the starting position.

 

A proper chin-up (a chin-up is not a pull-up) is one of the best upper body exercises because it works so many different muscles at the same time. It’s known as a compound exercise because it works more than one joint — your elbow and shoulder joints have to do an incredible amount of work to pull you up to the bar.

  1. Grab the pull-up bar with the palms facing your torso and a grip closer than the shoulder width.
  2. As you have both arms extended in front of you holding the bar at the chosen grip width, keep your torso as straight as possible while creating a curvature on your lower back and sticking your chest out. This is your starting position.
  3. As you breathe out, pull your torso up until your head is around the level of the pull-up bar. Concentrate on using the biceps muscles in order to perform the movement. Keep the elbows close to your body.

 

Time to work those shoulders real good. The behind-the-neck pull-ups can be a bit difficult, but the payoff is worth it. The range of motion is a bit different than most other pull-ups, and the middle of your back is gonna feel it here.

Wide-grip is where it’s at; once you’re ready and your arms are fully extended, pull yourself up and let them come behind you rather, rather than in front. Don’t over-extend your neck, and make sure you don’t feel any pain while doing this exercise… unless it’s a good pain.

  1. Grasp the pull-up bar with your hands a bit less than 2 shoulder widths apart. Keep your entire body straight and extend your knees. This way you can’t create momentum with your legs. Also contract your abdominals slightly (don’t hollow your back). Start with your arms almost extended.
  2. Then pull yourself up in front of the bar and exhale. Let the upper back or the neck touch the pull-up bar. Don’t swing your legs or hollow your back.
  3. Move back down slowly and inhale at the same time. The down motion should be slower than the up motion. If you let yourself fall, you can injure your elbows.

 

Same as the wide grip pull up, just on the money bar.

  1. Take a wide grip on a monkey-up bar, hanging freely with your arms extended. This will be your starting position.
  2. Pull yourself up by flexing the elbows and adducting the glenohumeral joint. Do not swing or use momentum to complete the movement. Attempt to get your chin above your hands.
  3. Pause at the top of the motion before lowering yourself to the starting position.

 


Hammer grip pull ups are easier on the wrists and shoulders and strongly recruit both the biceps and brachialis, as opposed to just the biceps (as in chin-ups) or the brachioradialis (as in pull-ups).

  1. Start off standing in front of a assisted pull up machine and grab the hammer grip section of the bar.
  2. Lift your feet up off of the floor and pull up slowly, squeezing tightly on your lats until your shoulders are at level with your head.
  3. Hold this position for a count then return back to the starting position.

 

Close grip pull ups are an awesome exercise that work later, biceps, shoulders and forearms.

  1. Grab the bar with a shoulder width grip (or slightly narrower), the palms facing away from your face
  2. Pull yourself up by flexing the elbows and extending the arms until the bars is adjacent to the upper part of your chest and try to get your body as high as possible to achieve optimal contraction of the muscles included.
  3. After reaching the peak position, lower yourself in a controlled and slow manner until you return to the original position. Repeat

My personal personal training routine consists of BJJ, Grappling, MMA & Boxing. Everyone who has ever done those sports in a competitive manner, knows you can’t do them everyday. Pull ups are a great way for me to train my body, without “over training” it. I personally try my very best to avoid weight lifting and have never been a fan of it. Therefore I train at least once a week on the pull up bar. After doing some warm up I straight go for the pull up bar. I call my routine “ladder” I start with 1, then 2, 3, 4… all the way up to 10 – from there I go down again 9,8,7… until 1 – it’s an amazing exercise and if you can’t go straight away from 10 then do 3 (1-2-3-2-1) and then go up from there.