I see squats as one of the most important exercises to both build muscle and to shred fat. What’s even more important is that you got the right form. Sometimes old injuries and tightness/flexibility hinders you from doing a full squat and that’s acceptable. A lot of people tend to add too much weight though and do so called half squats or not even that. In the end you’re only cheating yourself so make sure you practice good form in front of loading too much weight and not doing the exercise the way you’re supposed to. When pushing to failure or trying out a new one rep max your form might not be 100%, but that’s acceptable as long as you know you won’t injure yourself. Always make sure you got a great spotter when maxing out. I recently came across a great video talking about how to squat and how to improve your form (see below). I’ve had my limitations when it comes to squats due to both old injuries and tightness/lack of flexibility. My motto has always been that you should do ATG (ass to grass) squats, but I believe form is more important so I’ve started my journey to perfect my squat and so should you! This is how deep I can go right now without rounding my back at the bottom.

Check out this video and let me know if you agree with the guy demonstrating how to perform and improve your squat.

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After a great leg session it was time to break the fast and have Martin's special low fat, sweet potato fajitas. I first made these a couple of weeks ago and they were delicious! Altered it slightly this time and documented each ingredient. I recently found low fat tortillas which follow my belief that you should mix fat and carbs. I prepared a sweet potato cinnamon infused mash for the first layer, and then added Laughing Cow extra light soft cheese. On top of that I added my fajita mix (chicken, peppers and onions) then I finish it off with a layer of hot salsa to spice things up a little. 


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Can’t wait for my flat bench session tomorrow! Bench press has always been my favorite exercise, maybe that’s why I’m quite strong. When I was younger I always thought that a wide grip was ideal since your range of motion would be slightly shorter. I changed my technique back in 2010 to a narrower grip tucking my elbows in to protect my shoulders. At first I couldn’t lift as heavy, but I soon got even stronger than before and my one rep max is now 175kg, but with a big arch. With my back flat on the bench it’s only 160kg, but I still consider that as strong.

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Most people love chocolate but believe that they have to live without it on a strict diet. I've come up with a way to make it part of my diet and nowadays I eat chocolate almost every day. Since I'm on a macro type diet, I can choose where I get my fats from so I started experimenting with three of my favorite products from Fitnessguru, coconut oil, peanut butter and almond butter. I use either peanut butter or almond butter and mix it 75/25 with coconut oil. I then add between 6-12g of Green & Black's Organic Cocoa Powder, some raw organic vanilla seeds or vanilla extract and finally some sort of sweetener (Stevia, Xylitol or Sucralos). The chocolate taste absolutely amazing (it feels like cheating) and I've played around with other extracts such as peppermint, rum, custard, caramel, coconut, coffee, maple, hazelnut, banana, strawberry and orange/lemon. I've added various sorts of chopped nuts and even some raisins, even though I usually stay away from products that contain a lot of fructose.

A typical recipe would look like this:
50g of peanut butter

25g of coconut oil

8g of Green & Black’s organic cocoa powder

4th of a stalk of vanilla seeds/2g vanilla extract

10g Stevia/15g Xylitol/5g Sucralose


Most of the times I pour the chocolate on top of my fluff and put it in the freezer for 5 minutes, but I’ve also bought moulds to make my own pralines. When you put it in the fridge or the freezer, the coconut oil acts as the cocoa solid and making the chocolate go from saucy to solid. I got to add that if you leave them out in room temperature the chocolate will start to melt quite quickly.

Here are some examples...



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