Progress, setbacks and the future..

Hi.

Today i wanted to talk about my health a bit more. Last week was a great gym week for me, i tested out my new 4 day a week workout schedule that had been in the works for quite some time.

Considering the limited amounts of machines and weights at my gym i must say it turned out very well, with a few minor adjustments next week it will be just awesome. There is no barbells but almost all those exercises can be done by dumbbells, There are dumbbells from 5 – 50  pound which ruffly translates to 2,5 – 22,5 kilos, even if i use the max weights for exercises like pullovers and rows it is enough weight for another couple of months use. About the machines, there is a cross trainer for warm up and my cardio. There is a pec dec and a chest press for chest day and 2 machines for legs plus a cable machine with sitting or standing options, what more do you need.

As i wrote about before i am almost always alone in the gym, i am usually able to do half an hour stretch/yoga after my workouts and i don´t like to do that with a lot of people around. Overall i don´t miss the extra machines or barbells at all.

My workout schedule that i use now going to be alive for another 7 weeks and then i will evaluate where to go next. Maybe its time to change gym then or maybe go on towards more cross fit or running, time will tell.

About my diet, now when my liver is healed up and my excess weight is gone i have been downsizing the amount of things i put in my mouth everyday.

On a normal training day i usually start the day with multivitamins and omega 3 washed down with a glass of water mixed with organic apple cider vinegar. For breakfast i eat a sturdy portion of oatmeal with 2 bananas and a bit of milk. Before the gym i drink chocolate milk with whey protein that i mix with a shot of espresso, it gives a good boost. After my workout i usually treat myself to a protein shake with blueberry’s and banana, then shower and relax. I try to take a few grams of creatine everyday and i drink a lot of jiaogulan tea.

I still consume very little refined sugar, that means no soda whatsoever. No potatoes, white bread, white rice and pasta. I consume large amounts of chicken, fish, eggs, cheese, vegetables and fruits. If i drink alcohol i try to stay away from beer and have a whisky/soda or vodka/soda instead, the hangovers i used to have was deadly and i never want to go back down that road again. If i have a “heavy” night out i usually make sure the day after is resting day from the gym and that i drink a lot of water before bed.

Well that´s pretty much it for today folks, feeling a bit of a cold creeping up on me so a nice cup of tea, some strepsils and CliniCold tablets and i hope to be as good as new for tomorrow or at least for Monday at the gym.

Also worth mentioning, a couple of days ago when i had my massage Dang promised to help me to get more flexible so i can get into a proper lotus position. She did some twisting and turning for half an hour post my massage and i got more flexible straight away but it will surely take 3 more sessions and it will hurt like hell to get proper flexibility back. To many hour in front of the screen and on the bikes has taken it´s toll and as she said; you need help with this, it is hard to do yourself. It will be good for my lower back and posture, great to have skilled people helping you out. It will be totally worth the pain in the end.

Here´s what´s been in my headphones at the gym this week 😉

Have a great day all!

Jan

 

 

 

Julia at the doctors..

Hi.

Took our cat Julia to Bankok Krabi Animal Hospital the other day, she was not feeling to well. Her eyes was swollen and she had a bad runny nose.

The doctor expected her to have more serious problems so she suggested me to test her for kidney problems, FeLV (Feline leukemia virus) and FIV (Feline Immunodeficiency Virus) also known as cat AIDS. We had problems with FIV with one of our cats in the past and we knew that Julia interacted with that sick cat at times. So the question was did we really want to know if Julia have cat AIDS or not, it is usually connected to the cat dying in a not so distant future. For knowledge cat AIDS can not be spread or are dangerous to humans, only to other animals.

We decided to do all the tests, even though Julia is over 15 years old and probably dont have that long of a time left on this earth she is still a family member and if she is sick we will take care of her in proper manner. I remember when i had dengue fever, she was constantly laying on my belly to check up on me. Anyway the tests came back negative witch means she had not contracted any of those diseases, the blood works also came back fine witch means the kidney functions are fine.

Got a whole bunch of tablets and things to heal her from a bad cat flu, hopefully she will be fully recovered in a week. Not bad for a 15 year old cat lady.

Have a great day all!

Jan

A weekend of the rock..

Hi.

We had a great weekend in Klong Muang at Naga Jazz Festival. We arrived by car on Saturday afternoon.

Arriving at the festival.
A lot of vendors.

The festival was held on the beach in Klong Muang, Krabi. There was lots of reasonable priced food and drink and the setting was beautiful.

Sunset.

We had some food and drinks and watched the sunset. The concert started 7 pm with a couple of hours of international jazz.

Jazz.

We enjoyed a few hours of great music and then made it an early night.

In the morning of Sunday we went to Ao nang for some good coffee at the Doi Chang coffee shop.

Doi Chang Coffee.

We found one of the trip advisor top ranked little Thai restaurants in Ao Nang for lunch.

Ton ma Yom restaurant actually lived up to its reputation and we left this waterhole satisfied and happy. After exploring some new places we sat sail towards Klong Muang again for some afternoon drinks.

Eats Restaurant

Noot had a drink at Eats and i took a long walk on the beach.

After Eats it was time for Noot to go to the hairdressers and i had a good beer and a chat with the boys at The Irish.

The Irish Embassy.

We spent the night at the festival again and the night went on with lots of good music and food.

Jazz again.
Rockin with in ear wireless soundproof headphones 😉
Palmy.

It went on until late and Noot at least had a good time, for me i really enjoyed the jazz earlier but the Thai music sounds mostly the same in my ears he he. Well as long as the wife is happy , im happy, overall we had a great time.

The next morning we left early, the place we stayed at was located just 300 meters from the festival and was owned by a Russian named Alexander. We paid 650 baht per night and it was an absolutely ok place.

Front area.
The room.
Breakfast area.

On the way back home we stopped at one of our favorite lunch restaurants; Kolobi, for coffee and noodle soup.

Kolobi.

That was our weekend of the rock 🙂 We were back home early so i got some well needed gym time as well.

Have a great day all!

Jan

 

 

 

 

 

 

 

 

Days go by..

Hi.

Just an update what is going on at the moment. Had a night on the town yesterday, went to Cheeky monkey and had a great time there as usual. Went to The Ozone late for one more beer.

In total 5 beers all night and i could feel it, slept really well.

Today i woke up without a hangover 🙂 and went to the gym for the last time this week.

Had a great workout, i have been drinking the new Meiji Chocolate milk pre-workout this week and feel it has given a good boost.

A bit pricey for 49 baht but worth the money.

Tomorrow me and Noot will be going to Klong Muang for a short weekend holiday and to see the yearly festival there.

 

Going to be nice to get away from Lanta a bit, not sure if i will ride the bike or not.. i will decide tomorrow. Noot want to take the car so i think i will drive the car..  I will post some pics in the beginning of next week.

And yes i booked 2 tickets to Sweden tonight, on 19th of june we will fly out from Bangkok to Stockholm.

Have a great weekend all, im sure i will 🙂

Jan

 

New workout routine

Hi.

Days go by so fast, its incredible. Today was Valentines day and we had friends from Gotland over to the restaurant for dinner. It was nice to meet old friends again.

 

Janne Bertholdson entertaining 🙂

After everything quieted down here i got a chance to finish my new training program. I will be training 4 days a week from next week. Here is the schedule:

Monday; Back and Biceps.

  • Dumbbell dead-lift
  • One arm dumbbell row
  • Lat pull-down
  • Chest supported dumbbell rows
  • Seated cable rows
  • Biceps curls
  • Concentration curls
  • Seated dumbbell curls

Tuesday; Chest and Triceps

  • Flat dumbbell bench press
  • Incline dumbbell bench press
  • Bench dips
  • Pec dec
  • Machine chest press
  • Dumbbell scull crushers
  • Seated overhead dumbbell extensions
  • Cable triceps extensions

Wednesday; Rest

Thursday; Quads, Hamstrings and Calves

  • Crush grip goblet squat
  • Dumbbell leg press
  • Dumbbell lunge
  • Leg extensions
  • Dumbbell stiff leg dead-lift
  • Leg curls
  • Standing dumbbell calf-rise
  • Seated dumbbell calf-rise

Friday; Shoulders, Traps and Forearms

  • Seated dumbbell press
  • Seated Arnold press
  • Dumbbell lateral raise
  • Hammer grip incline dumbbell bench-press
  • Dumbbell upright row
  • Dumbbell shrug
  • Dumbbell wrist curl
  • Farmers walk

Saturday and Sunday; Rest

All exercises are modified to suit what is available at the gym. Every workout will start with 10-15 minutes cardio followed by a short pre-workout stretch and warm-up.

After every workout i will do a stretch and yoga combined session of 15 minutes, the workout time will not exceed 1 hour. I will keep the exercises to 3 sets each and between 8-15 reps, in some of the exercises i will do 5 minute burnouts. I will to planks, not sit-ups after every workout as well, my abdominal split is almost healed and almost ready to go hard 🙂

That´s it, hope this, together with a balanced diet will work in my favor, would be cool to gain a bit of muscle mass 🙂

Here is a picture of me and Peters dog Clay hanging out by the pool a couple of days ago.

Have a great day all!

Jan

 

 

 

The Bikes ready

Hi.

Today i just wanted to take a second and show off my newly washed bikes. Spent some time in the garage (and the gym) yesterday and got both bikes ready to be ridden.

My Bonnie getting washed 🙂
Time to polish.

Both bikes washed and back in the garage, very happy about that even though it actually rained exactly when i drove my Bonnie to the garage, whats the odds of that.

And here is one of a dirty dog sleeping with her favorite toys last night, how cute is that 🙂

Have a great day all!

Jan

 

 

Trends come and go..

Hi.

Today i wanted to talk a bit about the yearly trends we see on the island. When i first sat foot on Lanta somewhat 23 years ago there was not much here. Over the years we seen electricity, proper roads, telephone etc come our way, and every year there is some new trend that someone starts and many others are quick to follow.

I remember when mini marts popped up in every corner, when everyone should have a internet cafe and when every place should have a do it yourself laundry machine.

Last year the trend was easy to spot, with roads getting in worse condition and the increasing number of cars and motorbikes on the island, the number of accidents been sky rocketing. Lots of Chinese tourists that don´t have a clue how to drive and foreigners and Thais that drives without knowledge and care have made the Medical Clinic business a very lucrative one. Almost every tourist that drive here have travel insurance and when there is an accident the clinics are quick to overcharge the insurance companies. The crazy thing right now is that the clinics compete to get first at the scene and that contributes to even more accidents.

Here is a few clinics that i passed by on my way from Kantiang Bay to Saladan today, this is not all of them and i haven’t even included the biggest government hospital, “Lanta Hospital”.

Check this out:

Nurse Practitioner Clinic, Klong Nin

Andaman International Clinic, Klong Nin

Doctor Lanta, Klong Nin

Aqua Emergency, Klong Toab

Derma Care, Klong Toab

South Lanta, Klong Kong

International Medical Clinic, Long Beach

Siam International Clinic, Long Beach

Dr Salarin, Long Beach

Andaman International, Long Beach

Lanta Physical, Klong Dao

Bangkok Health, Klong Dao

South Lanta, Klong Dao

Saladan Health Center, Government Run, Saladan

This is the ones i noticed on the west side of Lanta today, i am sure more are being built and will open soon. As i wrote in a prior post, Thailand has the second most accidents in the world at the moment and some people are making a fortune on it. It looks like we might not see any new paved roads for a while..  Good or not, you are always close to a doctor if you have an accident, just remember to have proper insurance otherwise it will cost you dearly.

Oh and i forgot to mention there is numerous pharmacies around the island as well 😉

Have a nice day all and drive safe.

Jan

Down south..

Hi.

Spent the last couple of days down south.

Yesterday me and Noot left Lanta early for one of my mandatory visa runs to Wangprachan border checkpoint in Satun. We drove our Nissan Almera and arrived mid day, there was very little people and no queue at the checkpoint. Everything went very fast and smooth.

Took a quick look in the tax-free shop and found 3 one liter bottles of Teachers for 760 baht, that is like 190 Swedish crowns for 3 bottles… that is so cheap. Whisky – soda coming to a bench nearby soon 😉

After the border run we went to our house and Noots parents in Phatthalung to spend the night. The next morning, today was the time to go see my doctor in Wattanapat Hospital in Trang.

I did abdominal ultrasound, blood works, urinal check and sperm count. The sperm count was as expected not the best result but the rest was absolutely great. No signs of fatty liver anymore and all the other tests showed excellent results. That was a big relief for me and Dr Harper and Noot was also very pleased. All the hard work the last few months actually paid off, i almost could not believe it. About the sperm test, i will get back to that and my progress in the not so distant future. I was suggested to have my next checkup in 2 years time, yeah 🙂

As we were in Trang i passed by the Tops market in Robinson Department store.

Time to stock up on organic apple cider vinegar 310 baht.

We stopped at pack Meng Beach on the way back to Lanta for some late lunch.

So today was my 97th day sober in a row, when i feel ready i will have a drink or two with friends. Mission save the liver and get healthy accomplished. Thanks all for the support, tomorrow i will be back in the gym again for a good workout.

Now time for bed, sleep well!

Jan

 

 

 

Changes, maybe…

Hi.

Today i woke up at 8 and let the dog out, went back to sleep until 10..  im so lazy 🙂 Noot came back really late so did not fell asleep until 4 am last night. Anyway i think i got enough sleep, did half an hour yoga and after this it´s of to the gym again.  I have been planning to change my training a bit, i am running out of fat to burn and don´t want to be too big but lean and strong instead.

This pic is from our condo in Krabi a couple of nights ago. I bought a protein supplement from Club Protein Online, 820 baht for a 1 kilo pack.

Great price and amazingly quick delivery with Kerry Express for 50 baht. So going to consume some of this after every time i work out to make sure my muscles get enough food. I also ordered some Creatine from Lazada.

Got 300 gram pack for 590 baht at Lazada, not to bad. Creatine is good for reducing muscle recovery time and helps to boost ATP.

“Adenosine triphosphate (ATP) is the biochemical way to store and use energy. For your muscles — in fact, for every cell in your body — the source of energy that keeps everything going is called ATP. Adenosine triphosphate (ATP) is the biochemical way to store and use energy.”

I will take this in small doses before i train, not hundred percent sure how it will affect my liver so have to be a bit careful and not go over the recommended dosage.

I have been developing a new training program that i will try out today, my idea was to start training short training sessions 5 days a week focusing on separate muscle groups each time.  After giving it a lot of thought i realized that wont work for me, i think i have to do a whole body workout every other day as usual instead. It is time to attack the muscles in a different way though not to get stuck on a plateau where nothing happens. The gym where i train don´t have barbells (i am completely happy with that at the moment) so i will do:

  • Dumbbell swings
  • Dumbbell triple rows
  • Dumbbell curl and press
  • Crush grip goblet squats
  • Pullover
  • Farmers carrier
  • Thrusters
  • Incline bench press
  • Bicep wall curl
  • Seated leg curls

for a couple of weeks. I will start exploring “Rest-Pause Training” and see where that takes me.

“By resting or taking a 10-15 second pausebetween each rep you can actually help increase your strength and muscle hypertrophy. Restpause training breaks down one set into numerous mini-sets, with 10-15 second rests in between.”

That´s it for today folks, tomorrow i am of to the border and then a quick stop at my parents in law and then a visit to my doctor in Trang on Wednesday.

Have a great day all!

Jan

Quick bike trip

Hi.

Yesterday after i had done my daily duties at the restaurant i decided to go and pick up some leather clothes and a bag that i had left at my friends leather shop on the way to Krabi.

I loaded up my old Magna with a full tank and some rain clothes and i was off.

Everything went smooth, i installed a high amp power battery a couple of weeks earlier and now i finally don´t need to worry about the bike not starting.

I arrived at the shop that is located just before Nuea Klong on the way to Krabi around 5 pm.

Chitinan, the shop owner greeted me with a smile as usual and i got my repaired leathers back in new good condition. I can highly recommend her if you have leather things to repair, her phone number is; 0805383917 and she is open most days until 6 pm.

Saw the sunset on the ferry on my way back.

Awesome ride again and the bike ran like a dream, who can ask for more.

Have a great day all.

Jan

 

Planning for the future

Hi.

Today i want to reflect on what is going on in my life and how to proceed.

On the 8th, in 6 days i will go to Wattanapat Hospital in Trang to check my liver values and blood works. When i first went there to check my liver on the 8th of November 2016 i had already been to the gym for a month and my weight was down from 99 to 96 kilos. My liver showed signs of “fatty liver” and my blood pressure and cholesterol was still high, my doctor told me to ease down on the alcohol and change lifestyle. I went back to the hospital one month later, no alcohol lots of gym and healthy foods had made my blood works better, blood pressure was lower but still a bit high and my weight was down to just under 90 kilos.

Now another 2 months has gone i am still sober and enjoying the awesomeness of feeling great, weight is down to just over 80 kilos and my BMI has decreased drastically. I know my blood pressure is normal and i am excited to see how my liver have reacted to 3 months of healthy living. I am keeping my fingers crossed that everything is ok.

Right now my training is going through a transition, i have used up and transformed most of my fat reserves into muscles tissue and to be able to go even further i need to start taking protein supplements and a couple of other things to be able to build more muscle mass. I am not looking to become a bodybuilder, i just want a bit more muscles and to make that happen my body needs more fuel.

My Yoga training has been a blessing and i feel better and more flexible from it everyday, soon i will have to find someone who is interested in coaching me when it comes to going further into learning and practice as well.

Other than that this coming month includes taking a weeks well deserved rest from the gym (if i can), having a ice cold beer with friends if my liver is better. I will start drinking again but very moderately, there will be no more hangovers for me. To remind me i will put a “vegvisir” tattoo on my right arm to keep me going in the right direction in life.

More updates about my checkup and the new supplements soon.

Have a great day!

Jan