{"id":4129,"date":"2013-03-23T15:31:14","date_gmt":"2013-03-23T14:31:14","guid":{"rendered":"http:\/\/blogg.improveme.se\/fitspooration\/?p=4129"},"modified":"2013-03-23T15:31:14","modified_gmt":"2013-03-23T14:31:14","slug":"i-just-killed-my-butt","status":"publish","type":"post","link":"https:\/\/blogg.improveme.se\/fitspooration\/2013\/03\/23\/i-just-killed-my-butt\/","title":{"rendered":"I just killed my butt"},"content":{"rendered":"

Hej!<\/p>\n

Ojoj, klockan \u00e4r snart halv fyra och jag har inte bloggat \u00e4n! F\u00f6rl\u00e5t. Jag vaknade hemma hos min pojkv\u00e4n imorse, vi hade en lugn morgon och \u00e5t frukost i soffan. Sedan rullade jag mot gymmet, jag har egentligen vilodag s\u00e5 inget stod p\u00e5 mitt tr\u00e4nings schema. S\u00e5 jag bel\u00f6nade mig sj\u00e4lv med lite rumptr\u00e4ning samt lite mage. Detta var verkligen jobbigt, jag trodde p\u00e5 riktigt att jag skulle kr\u00e4kas och svimma p\u00e5 samma g\u00e5ng. \ud83d\ude00<\/p>\n

Jag t\u00e4nkte bara ta upp en liten grej, m\u00e5nga verkade bli v\u00e4ldigt irriterade \u00f6ver att jag g\u00f6r mina benb\u00f6j i smith maskinen. T\u00e4nkte bara f\u00f6rklara varf\u00f6r. Sanningen \u00e4r att jag v\u00e5gar inte g\u00f6ra benb\u00f6j med l\u00f6sst\u00e5ng n\u00e4r jag \u00e4r sj\u00e4lv. Det \u00e4r n\u00e4stan lite ansvarsl\u00f6st att st\u00e5 d\u00e4r sj\u00e4lv f\u00f6r om man inte skulle orka eller om ryggen skulle ge med sig n\u00e4r man g\u00f6r s\u00e5 pass tungt s\u00e5 \u00e4r det inte kul. D\u00e4rf\u00f6r g\u00f6r jag i smithen f\u00f6r att jag helt enkelt inte v\u00e5gar. N\u00e4r jag tr\u00e4nar med n\u00e5gon annan d\u00e5 kan jag k\u00f6ra l\u00f6st f\u00f6r d\u00e5 har jag n\u00e5gon som \u00e4r d\u00e4r och kan rycka in o om det skulle beh\u00f6vas men \u00e4r jag sj\u00e4lv s\u00e5 tar jag det s\u00e4kra f\u00f6re det os\u00e4kra och k\u00f6r p\u00e5 lite tyngre vikt i st\u00e4llet.<\/p>\n

10×4 Djupabenb\u00f6j i smith 50 kg<\/p>\n

10×3 Bulgariska utfall i smith 50 kg<\/p>\n

10×3 Benspark i smith 10 kg<\/p>\n

10×3 Benpress 180 kg<\/p>\n

10×3 Leg extensions 35 kg<\/p>\n

10\u00d73 Cable crunch 30kg \u2013 superset –\u00a0Bench leg raise<\/p>\n

\"\"<\/a>
\nHaving a high protein bar with apple pie flavor from fitnessguru.se as a quick post workout while I was waiting for the bus.<\/p>\n

Hello!<\/p>\n

Oh dear, the time is nearly half past three and I haven’t blogged yet! I’m sorry. I woke up at my boyfriends house this morning, we had a calm morning and ate breakfast on the couch. Then I went to the gym, I usually have rest day today so I had nothing on my training schedule. So I rewarded myself with a awesome butt workout and a little abs. This was really hard, I thought for real that I would vomit and faint at the same time. \ud83d\ude00<\/p>\n

I just pick up a little something, many seemed to be very annoyed that I’m doing my squats in the smith machine. Just thought I’d explain why. The truth is that I don’t dare to do squat with lice pliers when I’m on my own. It’s almost a little irresponsible to be there by yourself if you would not be able, or if the back would give way when doing so heavy weights, it’s not fun. Why am I doing squats in the Smith is because I simply did not dare to do it any other way. When I train with someone else then I can do it with ”loose” weights because then I have someone who is there to help out if its needed, but if I am by myself and I’ll rather take the safe before the unsafe uses the smith with a little heavier weight instead.<\/p>\n

10x4Deep squats in smith 5 kg<\/p>\n

10×3 Bulgarian lunges in smith 50 kg<\/p>\n

10×3 Legkick in smith 10 kg<\/p>\n

10×3 Leg press 180 kg<\/p>\n

10×3 Leg extensions 35 kg<\/p>\n

10\u00d73 Cable crunch 30kg \u2013 superset –\u00a0Bench leg raise<\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

Hej! Ojoj, klockan \u00e4r snart halv fyra och jag har inte bloggat \u00e4n! F\u00f6rl\u00e5t. Jag vaknade hemma hos min pojkv\u00e4n imorse, vi hade en lugn morgon och \u00e5t frukost i soffan. Sedan rullade jag mot gymmet, jag har egentligen vilodag s\u00e5 inget stod p\u00e5 mitt tr\u00e4nings schema. S\u00e5 jag bel\u00f6nade mig sj\u00e4lv med lite rumptr\u00e4ning … L\u00e4s mer<\/a><\/p>\n","protected":false},"author":4212,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-4129","post","type-post","status-publish","format-standard","hentry","category-my-exercise"],"_links":{"self":[{"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/posts\/4129","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/users\/4212"}],"replies":[{"embeddable":true,"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/comments?post=4129"}],"version-history":[{"count":0,"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/posts\/4129\/revisions"}],"wp:attachment":[{"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/media?parent=4129"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/categories?post=4129"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/tags?post=4129"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}