“Your First Days in the Gym” – Mark Rippetoe

“Here’s an advanced training secret: each workout is important only because they add up over time to a fitness adaptation. New physical behavior becomes a healthy habit that eventually changes you, and each workout contributes to this change. But they can’t add up if you miss them. You have to realize that you’re working an assignment that is not completed at the end of each trip to the gym — in fact, it’s never “completed.”

When you start training, the process becomes the objective. If the program is structured correctly, you get better over time, and that time is not measured by the length of each workout. You have to think past today and invest in the longer-term. You’ll be happier with your progress if you commit to doing a little more each workout than you did the previous workout. This is an athlete’s approach, and it works every time it’s applied.”

Your First Days in the Gym

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Your First Two Weeks of Strength Training: What to Expect-Mark Rippetoe

“After two weeks on an effective strength program, people of normal body composition will display more muscle mass. This will appear as larger muscles above the knees, a change in the appearance of the legs, arms, and shoulders, and more prominent chest muscles. Look closely and you’ll see it. It’s noticeable, even if it’s not dramatic, and it is proof that the previous two weeks have been productive.

You should be sleeping better. Your appetite will have increased, and you should eat more and better food in response. You posture will have improved, probably without your noticing it. Your gait will be more positive, and your physical presentation will be better than before you started. These are all good things, and they happen within the short span of two weeks — six workouts. If you approach the process correctly. Try it and see for yourself.”

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Dream ride video!

This is one of the best MTB videos i have ever seen so far.So inspiring, makes me wanna take my bike and ride right now! (if my job wouldn’t bother me 🙂 )

Dream ride!


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New Year’s Resolutions and Your Lazy Ass-by Mark Rippetoe

“The “New Year’s Resolution” must be one of the most ridiculous of human customs. You identify a problem you’re having, and then you wait until January 1 of the next year to address it, in the spirit of a group-participation event that nobody completes and nobody approaches seriously. You decide that you’re going to quit eating chocolate or stop scratching your feet. You stop until January 5th. You’re typical.”


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Back Pain and Back Strength-Mark Rippetoe

Tried and tested.

“Deadlifts and barbell squats for a low back in pain sounds like the stupidest idea that has ever appeared on PJ Media, I know. It flies in the face of The Conventional Wisdom. The fact is that it works nearly 100% of the time if you do it correctly, and that 90% of the time a stronger back not only stops hurting but also returns you to full unencumbered activity in less than a month.”


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No snow, just mud.

Saturday 8AM i met with a friend of mine to go on a ride and on the way test my new crankset, cassette, brakepads, disc rotor…

We did 36km of rough terrain.Week ago there was 30cm of fresh snow on the hill and -7 C. Today it was 12 C already in the morning, cloudy and windy on the hill.
Snow is gone except some small patches on the top of the hill. All is left is lot of mud under the carpet of leaves. That makes it pretty interesting to pedal uphill :).
Soft and slippery beneath the leaves, it is just even hard to push the bike uphill.

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November 21, 2016 · 08:44

What Your Doctor Doesn’t Know About Squats-by Mark Rippetoe

“The below-parallel squat is the best exercise in the entire catalog for whole-body strength, power, balance, coordination, bone density, joint integrity, and mental toughness – good things to develop if you don’t have them. Learn to do them correctly, start out light and go up in weight a little each workout, and watch the improvement happen faster than it ever has before.”


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