Amazing workout after working late!

What's the best way to get out all your tension after a long day at work? 

Go to the gym and lift those weights! Just get that music in your ears and get all that tension out of your system!

Go fucking wild! Lift those damn weights until you can feel the pump. 

Tonight I did a nice biceps & triceps workout. Played around with some shoulders as well though but mostly just to warm them up to avoid injury. Cause when you are training your arms and you go into beast mode you will include the shoulders as you swing the big ass dumbbells up in the air!

So this is where I do it. I go to the gym to go from the most calm human being on the planet to just enter beast mode! 

Since I had been working and I was actually tired and I did not have a lot of time before the gym was closing, arms were perfect. When I don't have a lot of gas to begin with I prefer a smaller part of the body. If I would have tried to work out chest or back I would just have been out of gas after one or two exercises. 

Now I got to feel that pump in my arms which feels fucking great! If you haven't seen Arnold in "Pumping Iron" you should. That is some funny shit where he talks about pump and compares it to sex.

Second day of eating properly. Lots of energy in my system that I can use for working out. Awesome! 

Just started to measure the food I eat again after a break from all of that. So now I feel the energy surging through my body, feeling confident that I have prepared well and giving my body what it needs to grow some muscles!

Ep 9 The Fit Gamer Podcast out now!

The Fit Gamer Podcast Episode 9

And the 9th episode is out now of our podcast. During this episode we discuss some of the new games out there like Until Dawn, Metal Gear Solid and the indie game Party Hard. 

There are also some shocking news on a Super Smash Bros player being sponsored by, let's say an adult industry company. 

This and a whole lot of other stuff is discussed. 

The podcast can be found at iTunes (click to go directly to our page), aCast and Stitcher (link below).

You can also watch it with video on Youtube. However the audio has the best quality on  iTunes, Stitcher or aCast I'd say. But then you won't see our masks.

Counting calories - worth it!

Is counting calories really such a huge project?

Seriously now. To count calories. It sounds like every meal you make will take hours to prepare. That is far from the truth! Once you start and have done it a few times you will have a routine that will make the measuring process easy and fast.

It does not have to be a way to eat super strict like pro athletes either. It can be the perfect solution for you to be able to enjoy your snacks without feeling bad about it. 

Lets say you have been counting your calories for the day. You have enough protein in your system. You know that you can still eat 300 calories, it is time for POPCORN! Or ice cream. Or crisps. It does not matter, you can eat it without feeling bad afterwards. 

After a while you will learn approximately how much a certain amount of rice weigh and the amount of calories for example. You will be able to do a lot of stuff without even having to measure it and calculate.

There are a number of different ways to use databases to find out how much calories different products contain. With the smart phones there are apps where you can scan the code, like the person at the store does for the price. After you scan it you will have the information about the product all set in your app.

I usually use a database in the computer where I add certain stuff that I eat regurarly. That way I spend a few minutes every once in a while to add stuff but that is just because I want it to be perfect. There are always similar products already in there that you can use and get the approximately calculations anyway.

Just get an electronic scale. When you add things to your plate it is easy to measure the different things by adding it. One example below:

First I put the empty plate on the scale. I press the reset button on the scale so that it does not count the weight of the plate. 

Then I add the potatoes. Write down the number and press reset again. 

Now I add my chicken. Write down the number and once again I reset the scale. 

And so on and so fourth. It is easy and a lot quicker than most people can imagine. 

And truth be told... 

People have NO idea what food contains a high number of calories. 

Stuff that we are taught is healthy for some reason often has the same amount of calories that crisps have. Bread is a good example. The bread itself is not really as much calories as crisps. But do you eat the bread without cheese? or butter? And a sandwich is easy to make, easy to eat a few in front of the TV. The fact that it is not white flour does not make it lighter in any way, not in this text where I only focus on the weight and calories. Sure, there might be healthier than white flour in other aspects but you will still have to watch out for the calories.

This is a great way to discover these things that you may have been taught to eat because it is healthy but then you never imagined it would be so many calories hidden in it. And either way, when it comes to your weight. Calories in, calories out. If you eat way more calories than you burn - you will unfortunately gain weight!

When you work out it is a good way to make sure that you are either losing weight or gaining weight, depending on what you are trying to achieve. Many people do want to lose some extra weight during the spring. By knowing the amount of calories you are plus or minus you can make sure that you are losing weight in a controlled way and you avoid losing too much muscle mass in the process.

Co-op The Forest

So I finally tested Co-op in The Forest a few times

It is a very different game in many ways. First of all, you can't sleep. When the night comes, the night really do come! But it does not feel nearly as scary since you got someone around you to keep you company. 

There are a few things that will complicate things though. Since in single player, when you open your inventory the game pauses you can eat medicine during fights without a problem. 

When playing with someone you can just stand looking at the lovely ocean view and all of a sudden you get a tree in the head and you die!

Lack of communication can be a bitch. A good thing though, when you die in co-op, your friend can resurrect you using medicine. 

One problem that you would think might appear is lack of supplies but each player can open each suitcase once which means double loot. So that is not an issue.

The first night I had to endure with company was not very pleasant though. The monsters came and the server failed which meant I died a horrible death while the rescue team tried to reconnect. 

Once that problem was fixed it turned out to be a bit hard to avoid hitting each other in fights since you are swinging quite wildly when you are surrounded by monsters. After learning that lesson though and having decided what to build the game is awesome with a friend by your side. And the odds of you making real progress and being able to fight the bigger monsters must be a lot better when you are two people.

I remember Counter Strike

Counter Strike Global Offensive is so user friendly 

And the people that have not played the previous versions over the years do not understand how amazing their game is!

Competitive matches in Counter Strike Global Offensive is a huge factor in the success of the game to the main audience I'd say. 
When I talk about back in the days I am referring to the days in 1.3 & 1.6 where you had to find a server yourself. 

So the game client looked like this back then. Not quite the big community that the client is today.

These public servers were hosted by companies or private people that just enjoyed having a server where they could play with friends. I became a part of one of those communitys where I could always enter a server and I knew the other players. 
That was very nice in some ways. But that was only for casual play since it was a public server where anyone could enter at any time.

You could rent a server, paying by the hour or in some cases you could get them for free. That was the way to go if you wanted to play a competitive match. But where did you find the opponents?

There were communitys for that as well. Where you could compete in teams fighting other teams on that community. 
However, there were also the "community" on iRC (an old non-graphic chat system). There were certain channels where you knew that you could find other people looking for matches. So you would basically write in the channel "5v5 medium skill our server", describing what level of skill you wanted to play against and if you had a server for the match.

It could take a while to find the proper opponents since not everyone was that serious and maybe the last player on the team was AFK or something like that. So there you sat with a rented server, you thought you had finally found 5 opponents and all of a sudden their last player fails to show up on the server.
If you did not play during that time, it must seem like I am stupid or something for going through all of that to find a match. But that was it, that was the way you HAD to do it back then. 

Coming back from a long break from the game now, coming straight into Global Offensive. I am just amazed with the system. How easy it is to find games. Of course you will be matched together with some annoying people sometimes, but if you were not a full team back in the days, you had to deal with those people as well. 
But now if you are a full team, you can find good competitive matches by just a click. It is amazing!

So final note on this. Enjoy this fantastic game! I love all memories I have from the previous versions but I am so pleased with the way this game have improved over the years.

Old style menus, there will always be a place in my heart for these memories.

Why So Evil - The Game!

Why So Evil?

Of course I had to fall for that. The part in me that always wants to beat the people challenging me. This is why I try to avoid some casual friendly games with friends, I need to win! Otherwise it's no fun ^_^

So I looked at the Steam store. What do I see? Why so evil. A game that is like on sale for 90% of the cost which means I can buy if for something like 0.30 euros. The text about the game was this:

"No saving! No checkpoints! No mercy! 50 levels of pure evil, traps, secrets and a lot of ways to die! We challenge every single gamer to complete this game! It's not if you can beat it, but how far you can get! A game that will make you ask WHY SO EVIL.."

I fell for their trap I'd say. I took that text as a personal challenge. I have to beat this game!

I figure I will need to be able to play for quite some time straight to be able to have a shot at defeating the game. I have tried it once since my purchase and it is definitely doable. 

You are a cube bouncing around moving around objects that will try to push you off the board or just annihilate you on impact. If I were to control a ball that would have been a easy game. The fact that you are a cube and tries to roll around makes the physics a bit more challenging and it adds some extra excitement to it as well. 

Since you are a cube you can roll on the sharp edges or you can just flip over on the broad sides. 

Using WASD to control that is awkward at first but you will soon get used to it. 

I think I died like 90 times during the first session I played. However I got through a looot of levels. You can die over and over again, that is no problem. The game counts your deaths though. The thing is that you can't turn the game off and then continue where you were. 

That means, I know one lever in particular that I am going to struggle with once again to pass. The other ones were mostly deaths because I was figuring out how the different objects were moving, in what patterns they moved etc.

If you want a challenge, it was definitely worth the money since it was so cheap. There are no awesome new age graphics. It is not about that, it is about the challenge itself. 

Man uses twitter for stupid bet, now I guess 2 tatoos comes onto his ass.

I love Twitter sometimes

Malmö FF played away against Celtic last night. A tough games for the swedes. Before the game some Celtic fan tweeted what I quoted below.

"If Jo Inge Berget scores against us tonight I'll get his name tattooed on my arse, the guys awful"

Poor guy. Berget scored twice! And even journalists are telling him to meet them at the tatoo place.

This is why you don't make bets like that, because you have no actual control over the actual event itself. Today he is trying to figure out what the hell has happened. Seeing his tweet on different news sites. Haha. According to his own twitter account he is 17 years old. Hey, at least he got famous. Would like to see his next day in school.

And these things seem to happen just because someone say stuff like that. I remember World Cup 2002 or 2006. The english commentator says that "this guy wouldn't fit into our fourth team" or something like that when Niklas Alexandersson came on as a sub during the game Sweden vs England. 

Of course, he scored!

Soon finally release on Party Hard!

Party Hard

"It’s 3AM. Your neighbors are having a loud party. Stop them."






That is the first line in the description of this game. However you soon realize that 'stop them' means 'kill them'!


Link to playable Demo in web browser

If you click the link above you can read more about the game and also play a demo in your web browser. According to Steam it will be released 25th August, looking forward to it! Even though the demo does not even have all features and moves that is in the full game I got stuck playing it.

A perfect and messed up casual game. Like, 3 AM you have had that feeling of wanting to go to the neighbors and just KILL EM ALL! Here you can unleash the beast within!

Your weapon is a knife and you will have to kill the people at the party without being seen doing it. Every time they discover a corpse they will call the cops and they will come and put the body in a bodybag.

I watched a bit from I believe it was GamesCom when they showed the game in the Twitch channel, if I understood it correctly it was something like the following. The maps are random and sometimes there will be a methlab in the map, sometimes a drugdeal goes down and there are other scenarios as well.


When they showed the game they could do dance moves to be able to make the people move away. On the demo I played I had no way to interract with the other characters. Looking forward to show off my dance moves!




And no, you do not play as a bear xD

Shoulder Workout

Roman workout his shoulders

So, some say that broad shoulders is something that makes a woman feel safe. Yes that statement has a lot to do with the back training really. But hey, this is the text regarding shoulders! And we like broad shoulders, don't we?

If we pretend to be into this whole V-shape as the model for how we would like to look, then shoulders are important. I am not saying we should look like the cartoon character Johnny Bravo.

We might want to have a pair of legs that match the rest of us ;)

In comparison to other parts of your body, your shoulders can be considered fragile. When you hold your arms above your head, you don't want to use heavy weights The shoulders have three major parts that I am trying to hit with different exercises. The picture below shows you the Deltoid and its three parts.

Dumbbell Lateral Raise 

I am very aware of the angles on my elbows during this exercise, making sure I do not extend my arms fully. You can see the exercise by pressing the name of it and that will link you to a video showing you how to perform it. However I would like to add one more tip regarding this exercise. Imagine that you are holding a bottle in each hand and that you are pouring water out of the bottles during the exercise. Slowly pouring the water as you raise your arms. 

Dumbbell Front Raise

This is one of the exercises where I am using really low weights. These muscles are not huge, they are not superstrong but they are important. That means you have to swallow that pride, pick up low weights and get to work! ;)

Lever Seated Reverse Fly

When I do this one in the machine I feel that I can use a little bit more weight without risking injury but I am still watching myself in the mirror to make sure that I still do the exercise properly. Another great exercise for the rear deltoid is the one below as well.

Dumbbell Rear Lateral Raise

I don't do this one very often and when I do it I do it with low weights. Due to an old injury I still can't really do this one properly with heavy weights. That is a shame, if you do this one in front of the mirrors you will know why I miss this exercise so much! It can also be done seated which is quite comfortable.

Smith Shoulder Press

This is a safety thing. I use this one to avoid injuries. When I do it in the Smith I will have to move the bench back and fourth until I am satisfied with my positioning and I still won't be fully. But it is worth it because I would not dare use such heavy weights above my head. If the balance would be a little bit off I could suffer some injury which I can prevent by doing the exercise in the Smith. 

There are other exercises as well in the Gym Exercises Section of this blog. I sometimes go with a few other exercises but the ones above is the most frequent ones for me personally.

This applies to ALL training using weights but even more so during your shoulder workout. Start out low! Make sure you are comfortable and have the balance during your exercises! Then you might start to add more weights. Like I said above, swallow that pride. Even the biggest body builders sometimes use lighter weights (our definition of light is not quite the same but if we say percentage of what they COULD lift it really is light). 

Workout split

Which parts should I do in the same training session?

This all depends on your rest. Rest is the key for muscle growth. You would like to have at least 72 hours between your workouts for a particular muscle. 

That's easy, so I don't do chest too often. How hard was that?

But here is the thing. When you exercise your chest, your triceps are doing some hard work. Which means, that you will have to think about your schedule thoroughly to get the best results.

Another big thing that some people got all wrong. If your muscles feel sore the day after going to the gym. Fine, that's okay. But you should not feel really sore for several days afterwards. Then you are most likely working out harder than your body actually can take at the moment.

When you lift heavy weights. That basically injures your muscles a tiny bit. The outcome is positive though, because when your body repairs the damage it will make the muscle stronger. So this is one reason why protein is a key to all of this, since protein helps your body repair and build up to a higher level than it was at before.

First split - Four days a week

So this is how my schedule might look if I know that I will go to the gym four times a week. And this is primarily if I can rest well in between the sessions.

Day 1 Chest - Triceps

Day 2 Back - Stomache

Day 3 Rest

Day 4 Rest

Day 5 Biceps - Shoulders

Day 6 Legs

Day 7 (like the lord himself, on the seventh day he rested) Rest

This is like how it could look like. The parts that I want to seperate here are back and legs for example. I want a few days between so that my back is ready to lift since I use it when I exercise the legs. That also applies to the biceps since I use the biceps when I lift and pull stuff for my back.

Second split - Four days a week

So here is another one where I go approximately four times a week but when I use this one I will have to do some physical work in between the workout sessions.

Day 1 Chest - Hamstrings

Day 2 Biceps - Shoulders - Quads

Day 3 Rest

Day 4 Triceps + Glutes

Day 5 Back + Calves

Day 6 Rest

Day 7 Rest

Here I seperated my leg day into one part each session. I mean, the day after leg day you don't want to sit down and stand up too much. And if I know that I will have to be agile in my every day life I will split my workout like this to avoid 'the day after leg day'.

Third split - Two times a week

This is me with a packed schedule and there is hard for me to prioritise the gym. I am well aware of the fact that I often preach that there are always time for shorter sessions of training no matter what. 

At the same time though. We are all different persons with different ideas of what makes us feel good. So I could either just use one of the schedules above but shorten them down with less exercises or I can use this one below. The most important point is this, it has to be fun! It is on your own terms that you do this. Sure it might not be fun at the last repetition of your heaviest leg exercises but the general idea of going to the gym has to be fun. Otherwise you will just stop going eventually.

First session

Chest - Legs - Shoulders

Second session

Back - Stomache - Triceps - Biceps

Since I only go two times a week the rest between the sessions should not be a problem. Unless I use five straight days for rest and then go to the gym two days straight.

New Scream series! Anything like the movies?

I know what you screamed last friday 13th

First of all. I have only seen the first episode of the Scream series and I do not think that this text will spoil anything for you guys. So just keep reading without the fear of getting the ending revealed to you. And I am a big fan of the Scream movies. Which meant that I was really expecting to be let down by the series. I watched the first episode with an open mind though and I got surprised, in a positivt way!

By watching the first Scream movie alone, you understand that the writers are having fun with other horror movies. Scream is kind of a parody on horror movies but still has a lot of value as a scary movie.

Like for example. The janitor at the school is named Freddy and he wears clothing similar to Freddy Krueger (from the movies A nightmare on Elm Street). Or the fact that one of the characters is named 'Loomis', like a character from Halloween. That shit is funny in my opinion. It makes people like me enjoying finding these small things. And people that have not seen the other productions, they are not bothered by those hints because they don't effect the story at all. They still get a nice horror movie to watch. 

This new series that MTV has produced has a lot of the same ideas I believe (I have only watched the first episode). Like the title of this text suggests I believe I can see references to other scary movies, not just Scream. 

I believe that in some ways states that the producers of the series are making a good job of understanding some of the original ideas of Scream as a scary movie with fun hints hidden inside.

I could just be making connections that are not really supposed to be there. Like I want to be able to see connections with other franchises and because of that I see them. I will continue to watch this new series for sure. 

I did not say which horror movies I have seen hints of in this series. It has to do with the main plot though, which means they are not stuff like a name or what clothes a character is wearing. Some will be able to figure it out from the title but it is not crystal clear and those are old movies now. Do you see any references to old scary movies?

Waiting for the new Football Manager... and some random thoughts..

So the new season is starting all around Europe. English Premier League has already begun and the italian Seria A and spanish La Liga is starting soon as well. 
After the summer we all know that a lot has happened during 'Silly Season'. Your favorite team has most likely bought a few new players and your youngsters has grown a full year since the last Football Manager.

So here comes the classic fall syndrome, the looong wait for Football Manager that is usually released somewhere in December. Sometimes they patch the squads etc but I can't say for sure that they do that every year. 

I would love to have an update that would give me all the new defensive players to Manchester United! Not as fun if you are a big fan of Barcelona though since they can't purchase players yet due to their transfer stop.

Hopefully FFP (Financial Fair Play) will be removed soon and that would certainly help a lot of teams in Football Manager as well. If the FFP is allowed to live on Premier League will most probably just keep their superiority when it comes to money.
They had insane TV deals already and now the latest news was about the americans just made a huge deal for Premier League in the next 6 years.

However one thing that keeps coming back to me every year nowadays is the fact that I would like to see how Liverpool would do if they actually kept a squad instead of buy a whole bunch of new players each season. I mean, consistency should be important and that is a club with a great tradition. Not saying they made bad deals this summer. Benteke is a monster and they got a lot of money for Sterling which hade upset the fans a lot and that might have caused problems in the future anyway. At least they got a nice amount of money now. 
The worst thing though is that he was a homegrown player and that is a huge factor nowadays. Congratulations to Manchester City! People can say whatever they want about Sterling being overrated etc but City really need english players and that kid is english and one of the most promising young players in the world. 

I wonder when english teams will start to conquer Europe. With their growing financial advantage it should happen in the neaer future. For some reason though they are having huge problems when they play the other teams in Europe. Why is that?
The Premier League is full of players from all the corners of the world which means they can't blame that their all english type of football is not working in Europe. There are also a fair amount of foreign managers as well.

Impressions of H1Z1 after two days of Battle Royale.

So I figured I might as well make a short summary of my two days with the Battle Royale in H1Z1. 

So any bugs?
Yeah, like getting stuck in the wall unable to get out. It did not happen to me but to Bas, which makes it OK though ;)

Any hackers?
Probably. Sat in a bathroom, there should have been no way that they could know where we were hiding. And all of a sudden the door opens. Then without us hearing anything, seeing anything we were dead one by one. And a few other questionable events occuring. 

However, during the games a lot of people were banned for cheating. Which means they have some sort of control over it at least. Lets just hope that they add like some super system. Like Counter Strike has and DayZ had some software as well when I installed the game. 
Because this Battle Royale system they have. That is really something they can build something huge around! 

We want random maps for Battle Royale! Then it would be even better. 

Any other things you would like to add? Any positives perhaps?
Yea sure thing! It is freaking awesome! Being able to just click to join a quene to find a game of Battle Royale! 

I commented on it during a session earlier today actually. Like when I played Super Mario Bros 3 about 18 years ago I would have never imagined these games to exist in the future. It is freaking SCI FI but it is happening for real!
Freakishly huge open world games with insane graphics where some views could sometimes fool people into thinking they were watching a video or a photo from real life.

So basically, the potential for this game is ridiculous. It can really be something huge in the future. Maybe hard to be a competitive pro scene, but huge tournaments would definitely draw a hugh audience due to the excitement of the game. 
Like the tournament Twitch will have for their streamers at the TwitchCon. It is only Early Access and there is still a huge tournament which I am sure will be watched by sooo many people.

Have I finished 1st in any of the battles yet? No, but there have been a few top 4 spots already after 2 days. And to go top 10 is not such a big problem. At the moment there are so many things about the inventory and how you can interract with the world that is the hardest part.

I love the fact that you can use so many different tactics. You can go to the centre of the map and start to shoot people instantly. You can go to the woods and chill out, waiting for people to kill each other or just hit the edges of the map for some privacy and houses to loot.

The fact that you can't see your teammates on any minimap allows you to get a few good laughs every now and then as well. Sometimes you will meet in a doorway, panic and kill each other. Perhaps it is just me, but that is entertainment!

The Fit Gamer Podcast Episode 8!

Hey guys! Last night we recorded another podcast! You can find it on iTunes and in the video below. I am pretty sure that the audio is better in the audio version. So if you are bothered by the audio in some way, check out the audio versions. Since it is done through different programs and shit the audio is better. Personally I think that there is a big difference but I might be paranoid ;)

And another way of listening to it without having this video you can find us at Stitcher. Just hit the picture below. 

Haha. Well, I added H1Z1 to my collection later that same day.

I don't know who I was trying to fool. Myself or someone else. I was bound to get that game!
I know that it is supposed to be released as a free-to-play but now when I hear that it is so long time left I feel that I want that game NOW!! NOOOW!

Looove the survival games at the moment! 2 new ones just purchased!

So like the topic clearly states, survival games is what I enjoy at the moment! The ones I am currently installing is DayZ (The standalone version that is early access) and I decided to try something that I haven't heard shit about really. Survival: Postapocalypse Now.

Of course it is not considered cheap if you do not have the money to spare for games but at the moment I felt that 4.99 Euros was an OK price. It is early access as well, so hopefully I have made a real bargain if the game becomes a major success and becomes expensive ;)
I will have to make a text concerning all these early access games that are out now. These two and The Forest are all early access. Hopefully these three will not be shut down before being released since I have paid money for them. That is the gamble I suppose. It is not really certain that the games will be released fully functional in the end if the project is shut down I suppose.

I am hoping that these games will be really intense and that means they will be entertaining for you guys to watch on streams as well. 

Streaming like there is no tomorrow!

So this weekend will be a very special weekend. I will have the opportunity to stream a lot! That does not happen very often. Mostly I just try to get am hour or two done every night just to keep the streaming up.

http://www.twitch.tv/podcasterroman

Come check it out. Since I am not live several hours every day normally, you might want to follow it to be able to see when I go online. On Twitter I usually announce when it is time for a streaming session as well.

The game that I try to focus on at the moment is 'The Forest'. You can watch the streams via the history function on Twitch as well.

Come and hang out. If you write messages in the chat I can see them. And I could try to do stuff in the game that you want to see or we could just have a discussion about whatever random nonsense. 

I remember Goldeneye 64

The FPS-genre on consoles changed with Goldeneye 64. Free-roaming 3D levels in a single player campaign and the multiplayer deathmatch mode in the same game.
It was released back in 1997 on Nintendo 64. Which makes it a legendary memory for some people like myself. To some though, that was barely born when that was released, it is just a piece of history like when your dad talks about the time before the Internet.

I watched the Goldeneye movie first and then the next day I started to play the game. I did not read the instructions and objectives on the different missions. I just played straight from my memory, what did he do in the movie?
Sometimes it got a bit confusing. Of course the game were similar to the movie but some missions were really not like the movie. I remember the third mission. I was supposed to escape from the russian facility where the movie starts.
In the movie he just runs, uses a motorcycle and then dives after a plane. In the game however the runway is filled with enemies and I can use a tank!

The multiplayer part of the game was so damn fun to play with friends. It was in a splitscreen so you could always see where your opponents were hiding. But in some weird way you got so focused on your part of the screen that you could actually play against each other without "cheating". But hey, since all players can see each other it is the same for everyone.

This is from the second mission where you infiltrate the facility together with 006. 

The Fit Gamer Podcast Episode 7!

So this is the new episode of The Fit Gamer Podcast. We go through some shoulder exercises (I will post about that more soon), covering the big games as usual and also some discussion around the new Tomb Raider.

You can find it on iTunes as well and at Stitcher via the link below.

The Forest!

This is important, have you seen the movie called "The Descent"?

If you have. This game will freak you out at times for sure! Those damn monsters man. 

I have been forced to admit to myself (and the people watching my stream unfortunately) that I do have a way to scream like a little girl when I get scared..

If you haven't played the game, go check it out. There are trailers and stuff plus people are streaming it on twitch as well. It is Early Access at this point, you can buy it from Steam like I did. There is a timer ingame saying something like "In 8 days it will progress into alpha testing" or something. 

Should be a really cool game if you are a few friends that want to play something together. If I am not mistaken you can play co-op, I have only played a short amount of time in the solo version though. And like I said, it is still under heavy development.

Check out the new page "Gym Exercises"

On the new page you have a bible of work out routines! All the exercises you need with videos showing you how to execute them correctly!
It was a bit of work to copy and paste all that together but I have been using such a site for years and it is sooo good to have. 
I felt I wanted to give you guys something to help you get started for real! So check it out and get inspired! 

Any questions regarding how to put the exercises together just check my work out routines out or just send me a message on some social media. 

You could also post a comment with a question and I will not make it public (unless you want me to) and then I can write a post that answers your questions.

Work out session: LEG DAY!

I guess we can call this the least popular day in most peoples life. The LEG DAY! Very often, the day after can be called DEAD LEG DAY. Which does not help motivating you to go leg day in the first place.
Lets get on with it. The exercises are listed below with a link to a video.

-  Barbell Full Squats
-  Lever Seated Calf Raise
-  Lever Standing Calf Raise
-  Lever Leg Extension
-  Lever Lying Leg Curl
-  Sled 45 degree Leg Press
-  Sled Hack Squat

During the podcast I mentioned that I do two different calf exercises for a reason, but I could not explain it. Well, here is the exercise that I throw in there. The Lever Seated Calf Raise.
Apparently, it works like this. When your knees are bent in that position you will not use gastrocnemius (a strong part of your calf) and instead you will activate soleus. Now when I read about it I can see that some think it is a small muscle not worthy of focusing on. But hey, I can´t see why I should not target it by doing one exercise. So I will keep doing it. It is like other exercises that focuses on the small muscles supporting your bigger ones, to avoid injury when doing the big exercises I would like to think it is an advantage to train the smaller ones as well.
Even if it is the big exercises that will give me the results of looking buff.

The other exercise I use to exercise the calf muscles is the Lever Standing Calf Raise or a seated version where I have extended legs. The standing one is having some down sides. Often those machines leave marks on your shoulders after a few sets. Since I load the machine with such heavy weights, the pads supposed to protect my shoulders are too weak. And I keep getting questions whether or not I went to the gym or hade crazy ass sex with some chick clawing at my shoulders.
Like always when working your legs you have to be careful not to injure yourselves. Your legs can carry huge weights and that means if you fuck up, it might cause some real damage. One thing I always think about is not to allow my knees to bend in the wrong direction. It is like your elbows when exercising other body parts. Make sure you don´t over extend them, keep them a little bit bent. If you keep it straight you lose strength and risk them bending in the wrong direction and that might be disastrous.

The big exercise for your legs is the squats. There are a lot of different ideas about how to do it. Some say that your knees takes way too much weights if you go all the way down while some says you have to do the full exercise.
I say always stay safe. Like Bas said on the podcast, you have to start out with low weights. Allowing your body to get used to the exercises, allowing you to learn how to execute the exercise properly. Then you can add weights without problems. 
I enjoy this exercise and go a few sets as a warm up before I increase the weights. I usually go at least three sets with the heavier weights.

My favorite exercise is lever leg extensions. That is because I am an old soccer player and I still enjoy the advantages of all that training. Even though it was a long time ago I played soccer I still have quite strong legs. However I need to work out my legs regurarly just like anyone if I don´t want to lose that advantage. 
I usually go a few sets with lighter weights here as well to make sure that my body is prepared for this movement with really heavy weights.

Leverl ying leg curl is not something I look forward to at my gym session. However I really like the effects from it afterwards. This is a exercise where you often can change a few parts of the machine depending on how long your legs you have. Make sure you tune the machine fo fit your body. 
I had a few problems finding the correct setting for my legs and I often felt weird in the knee area. So start with light weights, does it feel good? Then you can start to use heavier weights! 

The hack squat and the 45 degree leg press are nice exercises where you basically are in a machine with safety features. That is nice since you can go ham with heavy weights and be safe. 

Like I said on the podcast I rarely do a "leg day". I go one part of the legs on "chest day" and then another part of my legs on "back day". 

Work hard, stay safe!