{"id":13,"date":"2012-11-11T23:31:09","date_gmt":"2012-11-11T22:31:09","guid":{"rendered":"http:\/\/blogg.improveme.se\/shapes\/?p=13"},"modified":"2012-11-19T16:12:54","modified_gmt":"2012-11-19T15:12:54","slug":"deffen-i-somras-och-vagen-upp-igen","status":"publish","type":"post","link":"https:\/\/blogg.improveme.se\/shapes\/2012\/11\/11\/deffen-i-somras-och-vagen-upp-igen\/","title":{"rendered":"Deffen i somras och v\u00e4gen upp igen!"},"content":{"rendered":"<p>I somras vart f\u00f6rsta deffen avklarad och jag var supern\u00f6jd \u00f6ver resultatet. Nu g\u00e5r v\u00e4gen upp f\u00f6r att bygga muskler igen. Ambitionen ligger p\u00e5 att t\u00e4vla fitness n\u00e4sta vinter.<\/p>\n<p>Nu under uppg\u00e5ngen s\u00e5 ligger jag p\u00e5 ca. 3100-3200kcal per dag och schemat \u00e4r som f\u00f6ljer:<\/p>\n<p>M\u00e5ndag: Br\u00f6st, triceps<\/p>\n<p>Tisdag: Rygg, biceps (Om jag inte \u00e4r sliten i armarna d\u00e5 k\u00f6r jag ben)<\/p>\n<p>Onsdag: Ben, sida mage<\/p>\n<p>Torsdag: Axlar och mage<\/p>\n<p>Fredag: Biceps om jag missat det. Annars vader och marklyft<\/p>\n<p>Har valt att fokusera lite mer p\u00e5 vaderna d\u00e5 jag sl\u00e4par r\u00e4tt mycket p\u00e5 dom.<\/p>\n<p>Ett av delm\u00e5len till januari \u00e4r att g\u00f6ra en helt clean 6a p\u00e5 400 benpress och att bli mer uth\u00e5llig i chins.<\/p>\n<p><a href=\"http:\/\/blogg.improveme.se\/shapes\/files\/2012\/11\/Deff2012stor.png\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-large wp-image-14\" src=\"http:\/\/blogg.improveme.se\/shapes\/files\/2012\/11\/Deff2012stor-680x261.png\" alt=\"\" width=\"680\" height=\"261\" srcset=\"https:\/\/blogg.improveme.se\/shapes\/files\/2012\/11\/Deff2012stor-680x261.png 680w, https:\/\/blogg.improveme.se\/shapes\/files\/2012\/11\/Deff2012stor-300x115.png 300w\" sizes=\"auto, (max-width: 680px) 100vw, 680px\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>I somras vart f\u00f6rsta deffen avklarad och jag var supern\u00f6jd \u00f6ver resultatet. Nu g\u00e5r v\u00e4gen upp f\u00f6r att bygga muskler igen. Ambitionen ligger p\u00e5 att t\u00e4vla fitness n\u00e4sta vinter. Nu under uppg\u00e5ngen s\u00e5 ligger jag p\u00e5 ca. 3100-3200kcal per dag och schemat \u00e4r som f\u00f6ljer: M\u00e5ndag: Br\u00f6st, triceps Tisdag: Rygg, biceps (Om jag inte \u00e4r &#8230; <a title=\"Deffen i somras och v\u00e4gen upp igen!\" class=\"read-more\" href=\"https:\/\/blogg.improveme.se\/shapes\/2012\/11\/11\/deffen-i-somras-och-vagen-upp-igen\/\" aria-label=\"L\u00e4s mer om Deffen i somras och v\u00e4gen upp igen!\">L\u00e4s mer<\/a><\/p>\n","protected":false},"author":3609,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-13","post","type-post","status-publish","format-standard","hentry","category-okategoriserad"],"_links":{"self":[{"href":"https:\/\/blogg.improveme.se\/shapes\/wp-json\/wp\/v2\/posts\/13","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogg.improveme.se\/shapes\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogg.improveme.se\/shapes\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogg.improveme.se\/shapes\/wp-json\/wp\/v2\/users\/3609"}],"replies":[{"embeddable":true,"href":"https:\/\/blogg.improveme.se\/shapes\/wp-json\/wp\/v2\/comments?post=13"}],"version-history":[{"count":0,"href":"https:\/\/blogg.improveme.se\/shapes\/wp-json\/wp\/v2\/posts\/13\/revisions"}],"wp:attachment":[{"href":"https:\/\/blogg.improveme.se\/shapes\/wp-json\/wp\/v2\/media?parent=13"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogg.improveme.se\/shapes\/wp-json\/wp\/v2\/categories?post=13"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogg.improveme.se\/shapes\/wp-json\/wp\/v2\/tags?post=13"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}