Training Day One Hundred Seventy Six

Things just seem to get more and more hectic. The amount of work at the university is adding up and it's a never ending story. Adding to that, just as soon as the back pain I've been struggling with is gone, my knee starts acting up and I have to stop half-way in on my morning walk and do some stretching. In any case, today's workout was done real quick in order for me to get back and continue on with the home work. Can't wait for things to calm down.

Triceps pic taken this afternoon (after my workout).

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# WORKOUT: HAMSTRINGS, TRICEPS

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# Seated Leg curl

- Set 1: 8 x 77,1 lbs (35 kg)

- Set 2: 8 x 77,1 lbs (35 kg)

- Set 3: 8 x 88,1 lbs (40 kg)

- Set 4: 8 x 88,1 lbs (40 kg)
- Set 5: 8 x 99,2 lbs (45 kg)
- Set 6: 8 x 121,2 lbs (55 kg)
- Set 7: 8 x 143,3 lbs (65 kg) 
- Set 8: 5 x 165,3 lbs (75 kg)  

# Lying Leg Curl

- Set 1: 8 x 44 lbs (20 kg)

- Set 2: 8 x 55,1 lbs (25 kg)

- Set 3: 8 x 55,1 lbs (25 kg)

- Set 4: 8 x 66,1 lbs (30 kg)

# Smith Machine Close Grip Bench Press

- Set 1: 8 x 44 lbs (20 kg)

- Set 2: 8 x 55,1 lbs (25 kg)

- Set 3: 8 x 88,1 lbs (40 kg)

- Set 4: 8 x 88,1 lbs (40 kg)
- Set 5: 8 x 99,2 lbs (45 kg)
- Set 6: 8 x 110,2 lbs (50 kg)  
- Set 7: 8 x 132,2 lbs (60 kg)
- Set 8: 8 x 137,7 lbs (62,5 kg) 

# Cable Triceps Pushdowns (V-Bar)

- Set 1: 8 x 99,2 lbs (45 kg)

- Set 2: 8 x 99,2 lbs (45 kg)

- Set 3: 8 x 110,2 lbs (50 kg)

- Set 4: 8 x 121,2 lbs (55 kg)

# MORNING WALK TIME: 42,40 MINUTES

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# Workout Notes:
Had a good workout today. The hamstrings portion wasn't as strong as I'm used to, but it wasn't that bad either. The triceps portion of the workout was exceptionally good, and I can't really complain since I'm continuously progressing.

Help Spread the Awesomeness contest is over...

...and the randomly selected winner is: James Gregory from Sheffield, England. A huge thank you for your support and congratulations on winning a first print of the new edition of the Bringing Awesome Back T-shirt.

This awesome piece of cloth is now on its way to England via mail package!

A HUGE THANK YOU 
...to all of you who entered the contest and helped spread the awesomeness. The support I'm getting from you guys, and everyone else who is devoting time to following my journey, is amazing. I'm truly glad for every single comment and well-aimed thought!

More awesomeness in the future!
Oh, and don't get bummed out if you didn't manage to win a t-shirt this time around. More competitions and fun stuff will come in the future. Keep checking in, and most of all, stay awesome!

Cheat Day Twenty Eight

Today has been a good day. Started the morning, taking it nice and easy after doing my regular walk. We then proceeded to head to Hyllinge, where we graced the shopping mall with our presence. I bought some goodies for the evening and we had ourselves a big meal at our favorite buffet Khai & Mui!

A few goodies as well as the fondue items.

Almost ready for fondue!

Buffet food!

Evening pizza!

Morning home baked cookie!

Beef jerky is good stuff!

Good ol' Spongebob!

Nothing can go wrong with peanut butter!

Aaaaaaaand off we go: Buffet, 2000 calories. Home made cookie, 200 calories. Reese's NutRageous Bar, 260 calories. Chocolate balls, 200 calories. Beef Jerky, 80 calories. Pizza, 1500 calories. Chocolate fondue, 1000 calories. Take away two meals at a total of 772 calories and we and up at a total of 4468 extra calories for the evening.

Tonight we'll be watching the new Spider-Man movie. Hopefully we're in for a good ride! The chocolate fondue will certainly help!

Training Day One Hundred Seventy Five

Been a good day today and I've finally had some time to relax. Adding to that, it was also cheat day - can't really complain when things are like that. Tomorrow, however, it's back to hardcore study mode again.

Back double biceps pic taken this morning after breakfast.

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# WORKOUT: BACK, TRAPEZIUS, FOREARMS

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# Wide-Grip Lat Pulldown

- Set 1: 8 x 66,1 lbs (30 kg)

- Set 2: 8 x 88,1 lbs (40 kg)

- Set 3: 8 x 110,2 lbs (50 kg)

- Set 4: 8 x 132,2 lbs (60 kg)

- Set 5: 8 x 143,3 lbs (65 kg)

- Set 6: 8 x 154,3 lbs (70 kg) 

# Cable Row Machine

- Set 1: 8 x 66,1 lbs (30 kg)

- Set 2: 8 x 66,1 lbs (30 kg)

- Set 3: 8 x 88,1 lbs (40 kg)

- Set 4: 8 x 110,2 lbs (50 kg)

- Set 5: 8 x 120,2 lbs (55 kg)

- Set 6: 6 x 132,2 lbs (60 kg)

# Superman

- Set 1: 12 x Bodyweight

- Set 2: 12 x Bodyweight

- Set 3: 12 x Bodyweight

# Smith Machine Shrug

- Set 1: 8 x 154,3 lbs (70 kg) 

- Set 2: 8 x 176,3 lbs (80 kg)

- Set 3: 8 x 198,4 lbs (90 kg)

- Set 4: 8 x 220,4 lbs (100 kg)

# Reverse Barbell Preacher Curl

- Set 1: 8 x 55,1 lbs (25 kg)

- Set 2: 8 x 55,1 lbs (25 kg)

- Set 3: 3 x 66,1 lbs (30 kg)

# Palms-Up Barbell Wrist Curl Over A Bench

- Set 1: 8 x 55,1 lbs (25 kg)

- Set 2: 8 x 66,1 lbs (30 kg)

- Set 3: 8 x 77,1 lbs (35 kg)

# MORNING WALK TIME: 42,29 MINUTES

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# Workout Notes:
Had a pretty decent workout today. Was expecting a bit more power since it was cheat day and all, but nothing was really bad. Feels good to get some extra calories in the system though.

Training Day One Hundred Seventy Four

It's been a whole day of studying today and at the same time the phone has been ringing like crazy. I started the morning with losing a piece of plastic on my mobile phone and I probably spent 20 minutes walking back and fourth outside the church, searching the ground for it, only to find it inside the apartment laying on the floor. I don't know why, but this week just seem to be packed with weird stuff. Due to the copious amount of home work, I've also decided not to have my cheat day today. I'd rather wait until tomorrow, where things, hopefully, have slightly calmed down.

Side chest pic taken at the gym after my workout.

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# WORKOUT: CHEST, BICEPS

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# Smith Machine Incline Bench Press

- Set 1: 8 x 44 lbs (20 kg)

- Set 2: 8 x 44 lbs (20 kg)

- Set 3: 8 x 66,1 lbs (30 kg) 

- Set 4: 8 x 77,1 lbs (40 kg)
- Set 5: 8 x 110,2 lbs (50 kg)

- Set 6: 8 x 132,2 lbs (60 kg)
- Set 7: 8 x 143,3 lbs (65 kg)

- Set 8: 8 x 154,3 lbs (70 kg)

# Cable Cross Over

- Set 1: 8 x 25 lbs (11,3 kg)

- Set 2: 8 x 30 lbs (13,6 kg)

- Set 3: 8 x 35 lbs (15,8 kg)

- Set 4: 7 x 40 lbs (18,1 kg)

# Barbell Curl

- Set 1: 8 x 22 lbs (10 kg)

- Set 2: 8 x 22 lbs (10 kg)

- Set 3: 8 x 33 lbs (15 kg)

- Set 4: 8 x 33 lbs (15 kg)
- Set 5: 8 x 55,1 lbs (20 kg) 

- Set 6: 8 x 55,1 lbs (25 kg)
- Set 7: 8 x 66,1 lbs (30 kg)

- Set 8: 8 x 77,1 lbs (35 kg)

# Dumbbell Biceps Curl

- Set 1: 8 x 17,6 lbs (8 kg)

- Set 2: 8 x 22 lbs (10 kg)

- Set 3: 8 x 26,4 lbs (12 kg)

- Set 4: 8 x 30,8 lbs (14 kg)

# MORNING WALK TIME: 40,08 MINUTES

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# Workout Notes:
Today was supposed to be a cheat day, but, due to all the work I'm putting in I've chosen to postpone it. In any case, since I'm used to performing with slightly more calories in my body, today's workout felt slightly rough. Nothing was really out of the ordinary as far as results were concerned - it was merely a matter of feeling. I'm looking forward to tomorrow, where I'll most likely be indulging in some sweet cheat food.

Training Day One Hundred Seventy Three

This whole week has been pretty weird. It's included such things as having to stay at the emergency unit with my girlfriend due to a not-so-well-placed hockey shot, as well as being stopped by the police on my morning walk for questioning due to burglary in the neighborhood. Adding to that there's been copious amount of home work to be done. My back is also giving me troubles, hence, I've had to rethink my quads workout in order to not make it any worse. Today's training entry will also include something as rare as an abs pic! Rare pictures for a rare week!

Quads and abs mirror pic taken this morning after breakfast.

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# WORKOUT: QUADS, ABS

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# Leg Extension Machine

- Set 1: 8 x 44 lbs (20 kg)

- Set 2: 8 x 44 lbs (20 kg)

- Set 3: 8 x 66,1 lbs (30 kg)

- Set 4: 8 x 66,1 lbs (30 kg)
- Set 5: 8 x 88,1 lbs (40 kg)
- Set 6: 8 x 88,1 lbs (40 kg)
- Set 7: 8 x 110,2 lbs (50 kg)
- Set 8: 8 x 132,2 lbs (60 kg)

# Leg Press

- Set 1: 8 x 352,7 lbs (160 kg)

- Set 2: 8 x 396,8 lbs (180 kg)

- Set 3: 8 x 440,9 lbs (200 kg)

- Set 4: 8 x 485,7 lbs (220 kg)

# Cable Crunches

- Set 1: 8 x 66,1 lbs (30 kg)

- Set 2: 8 x 88,1 lbs (40 kg)

- Set 3: 8 x 110,2 lbs (50 kg)

- Set 4: 8 x 132,2 lbs (60 kg) 
- Set 5: 8 x 132,2 lbs (60 kg) 

- Set 6: 8 x 154,3 lbs (70 kg)
- Set 7: 8 x 154,3 lbs (70 kg)

- Set 8: 8 x 176,3 lbs (80 kg)

# Dumbbell Side Bend

- Set 1: 8 x 48,5 lbs (22 kg)

- Set 2: 8 x 59,5 lbs (27 kg)

- Set 3: 8 x 65 lbs (29,5 kg)

- Set 4: 8 x 70,5 lbs (32 kg)

# MORNING WALK TIME: 43,41 MINUTES

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# Workout Notes:
I'm incredibly happy with today's workout, mainly for one sole reason - my back did not give me any issues. Although, to be fair, there is a perfectly logical explanation for this. First of all, I wore my training belt. Secondly, I padded up with a few layers of clothes in order to squeeze the belt even tighter around my body. This made sure I had some good stability in my lower back while doing the exercises. Third, I did not do full ROM on the leg presses. I stayed at top position, going only as low as my back would allow me to. Adding to all of this I have also been careful in my every day life and adding an considerable amount of thought to the positioning of my back as well as doing my "rehab exercises". Oh, yeah, and I've been stretching a lot too. I'll be damned if all this work won't do me any good!

Training Day One Hundred Seventy Two

Just when you think things are slightly calming down, something happens. Last night I get a call from my girlfriend who was at hockey practice. She's driving home, upset, because she's been hit by a puck where she didn't have any protection. Normally, this isn't a big deal, but due to her being on a medication (read the story here, here and here) that makes her blood thinner this could potentially be a risky situation. She comes home and we drive off to the emergency unit in Halmstad. We spent a few hours of our night there and got reassured that there was no damage to her bone structure, and, more importantly, she did not have to reverse her medication. That would have meant decreasing the medication that prevents blood clots from reoccurring. Luckily, no such thing was necessary. As a result of last night's "adventure" - as well as a day of studying - I am slightly tired today. Adding to that we've also been having a bit of car troubles. My hopes were that my exhaustion wouldn't affect my workout for the evening all too much.

Front pic taken at home after my workout.

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# WORKOUT: DELTS, CALVES

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# Dumbbell Shoulder Press

- Set 1: 8 x 31,9 lbs (14,5 kg)

- Set 2: 8 x 55,1 lbs (14,5 kg)

- Set 3: 8 x 37,4 lbs (17 kg)

- Set 4: 8 x 48,5 lbs (22 kg)
- Set 5: 8 x 54 lbs (24,5 kg)
- Set 6: 3 x 65 lbs (29,5 kg)

# Dumbbell Lateral Raise

- Set 1: 8 x 15,4 lbs (7 kg)

- Set 2: 8 x 22 lbs (10 kg)

- Set 3: 8 x 22 lbs (10 kg)

- Set 4: 8 x 26,4 lbs (12 kg)

# Reverse Fly Machine

- Set 1: 8 x 99,2 lbs (45 kg)

- Set 2: 8 x 99,2 lbs (45 kg)

- Set 3: 8 x 99,2 lbs (45 kg)

- Set 4: 6 x 143,3 lbs (65 kg)

# Smith Machine Calf Raise

- Set 1: 8 x 44 lbs (20 kg)

- Set 2: 8 x 44 lbs (20 kg)

- Set 3: 8 x 55,1 lbs (25 kg)

- Set 4: 8 x 55,1 lbs (25 kg) 
- Set 5: 8 x 66,1 lbs (30 kg)

- Set 6: 8 x 66,1 lbs (30 kg)

- Set 7: 8 x 77,1 lbs (35 kg)

- Set 8: 8 x 99,2 lbs (45 kg)

- Set 9: 8 x 99,2 lbs (45 kg)

- Set 10: 8 x 110,2 lbs (50 kg)
- Set 11: 8 x 121,2 lbs (55 kg)

- Set 12: 8 x 132,2 lbs (60 kg)

# MORNING WALK TIME: 43,48 MINUTES

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# Workout Notes:
The workouts continue on to be strong and steady. Today, however, things got slightly thrown around as the Smith Machine was occupied. That meant that I had to switch the initial Smith Machine Overhead Shoulder Press and do some Dumbbell Shoulder Presses instead. This fact resulted in me misjudging my capacity and the last set ended on 3 reps instead of the intended 8. In any case, the worries about me being too exhausted before hitting the gym were nothing to be concerned about. Things were, and, are still progressing nicely.

Training Day One Hundred Seventy One

Today was already planned ahead - every single part of it except the evening. This morning my girlfriend and I had promised my Mom as well as a relative that we'd take them on a shopping trip to Ullared. Aside from this I also had to work in the afternoon. Hence, I had to get up early, do the morning walk, meet up with my Mom and my relative and take them all to Ullared. After that I got dropped off at work and did what I was supposed to there. After work I continued on to the gym for my hamstrings and triceps workout. This evening will be spent studying - I have a bit of catching up to do.

Triceps mirror pic taken this afternoon (after my workout)

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# WORKOUT: HAMSTRINGS, TRICEPS

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# Seated Leg curl

- Set 1: 8 x 77,1 lbs (35 kg)

- Set 2: 8 x 77,1 lbs (35 kg)

- Set 3: 8 x 88,1 lbs (40 kg)

- Set 4: 8 x 88,1 lbs (40 kg)
- Set 5: 8 x 99,2 lbs (45 kg)
- Set 6: 8 x 143,3 lbs (65 kg) 
- Set 7: 8 x 143,3 lbs (65 kg) 
- Set 8: 8 x 165,3 lbs (75 kg)  

# Lying Leg Curl

- Set 1: 8 x 44 lbs (20 kg)

- Set 2: 8 x 55,1 lbs (25 kg)

- Set 3: 8 x 55,1 lbs (25 kg)

- Set 4: 8 x 66,1 lbs (30 kg)

# Smith Machine Close Grip Bench Press

- Set 1: 8 x 44 lbs (20 kg)

- Set 2: 8 x 55,1 lbs (25 kg)

- Set 3: 8 x 88,1 lbs (40 kg)

- Set 4: 8 x 88,1 lbs (40 kg)
- Set 5: 8 x 99,2 lbs (45 kg)
- Set 6: 8 x 110,2 lbs (50 kg)  
- Set 7: 8 x 121,2 lbs (55 kg)
- Set 8: 8 x 137,7 lbs (62,5 kg) 

# Cable Triceps Pushdowns (V-Bar)

- Set 1: 8 x 99,2 lbs (45 kg)

- Set 2: 8 x 99,2 lbs (45 kg)

- Set 3: 8 x 110,2 lbs (50 kg)

- Set 4: 8 x 121,2 lbs (55 kg)

# MORNING WALK TIME: 42,03 MINUTES

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# Workout Notes:
As promised in my previous training entry, I will wear my training belt on every single workout, and that's exactly what I did today. I honestly didn't need it, but that won't stop me from playing it safe. The workout was a powerful one and I increased the weights yet again. I'm currently making great progress.

Contest: Help spread the Awesomeness!

I asked the question on Facebook if people were interested in winning a brand new Bringing Awesome Back T-shirt. It seems as if there's a few people out there interested in wearing this black piece of awesomeness. Therefore this week I'll hold a competition where YOU can win your very own Bringing Awesome Back T-shirt. All you have to do is help spread the awesomeness by clicking like on Bringing Awesome Back on Facebook and then share the contest flyer on your Timeline. Through that you're qualified to compete in Bringing Awesome Back's very own Help Spread the Awesomeness Contest! Before posting, make sure you read all the rules in this entry!

HOW TO ENTER THE CONTEST...
# GO TO BRINGING AWESOME BACK on FACEBOOK 
# LIKE BRINGING AWESOME BACK 
# FIND the CONTEST FLYER (ENGLISH or SWEDISH)
# SHARE the CONTEST FLYER on YOUR TIMELINE

ABOUT THE COMPETITION...
# COMPETITION ends 29TH OF OCTOBER 2012 11.59 P.M. (CET) 
# ONE WINNER will be selected and contacted via FACEBOOK
# THE WINNER is presented on FACEBOOK & BRINGINGAWESOMEBACK.COM 
# THE T-SHIRT will be sent to the winner VIA MAIL
# T-SHIRT SIZES available are LARGE or X-LARGE

Terms and Conditions

Entering the Contest
1. By entering the Contest you are accepting these terms and conditions.
2. To enter the Contest, you must click like on Bringing Awesome Back on Facebook and share the "Help spread the awesomeness!" flyer on your Timeline (either English or Swedish version).
3. By sharing the flyer, You give Bringing Awesome Back:

• The right to use your name and town or city of residence for the sole purpose of identifying You as the winner of the Contest.
• Permission for Your name to be published on bringingawesomeback.com as well as other Bringing Awesome Back related media outlets (such as Facebook, Twitter, etc.).

Picking the winner
4. Bringing Awesome Back will choose one random winner from those who have shared the Contest flyer (and have clicked like on Bringing Awesome Back on Facebook).
5. The winner will be contacted through Facebook where his or her address is acquired in order for him or her to receive the prize.
6. The winner will be presented on Bringing Awesome Back's Facebook page as well as on bringingawesomeback.com 
The Prize
7. The Contest will award a prize to one winner consisting of:

• One Bringing Awesome Back T-shirt

8. The size of the T-shirt is chosen by the winner and can only include Large or X-Large.
9. The prize will be sent to the winner via mail.
10. The winner is not charged for any shipping fees and will receive the prize free of charge.
Other
11. Bringing Awesome Back accepts no responsibility for any damage, loss, liabilities, injury or disappointment incurred or suffered by You as a result of entering the Contest or accepting any prize. Bringing Awesome Back further disclaims liability for any injury or damage to You or any other person’s computer relating to or resulting from participation in or downloading any materials in connection with the Contest.

Training Day One Hundred Seventy

Have had an extremely busy day today. I had hardly any time to finish one errand before I had to start a new one. This has meant driving back and forth to Halmstad, Laholm and even Båstad. In any case, today's workout was done quickly before it was time to head home and study.

Back double biceps pic taken this evening (after my workout).

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# WORKOUT: BACK, TRAPEZIUS, FOREARMS

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# Wide-Grip Lat Pulldown

- Set 1: 8 x 59,5 lbs (27 kg)

- Set 2: 8 x 74,9 lbs (34 kg)

- Set 3: 8 x 90,3 lbs (41 kg)

- Set 4: 8 x 134,4 lbs (61 kg)

- Set 5: 8 x 149,9 lbs (68 kg)

- Set 6: 8 x 165,3 lbs (75 kg) 

# Cable Row Machine

- Set 1: 8 x 59,5 lbs (27 kg)

- Set 2: 8 x 74,9 lbs (34 kg)

- Set 3: 8 x 90,3 lbs (41 kg)

- Set 4: 8 x 105,8 lbs (48 kg)

- Set 5: 8 x 120,2 lbs (55 kg)

- Set 6: 8 x 134,4 lbs (61 kg)

# Superman

- Set 1: 12 x Bodyweight

- Set 2: 12 x Bodyweight

- Set 3: 12 x Bodyweight

# Smith Machine Shrug

- Set 1: 8 x 132,2 lbs (60 kg)

- Set 2: 8 x 154,3 lbs (70 kg) 

- Set 3: 8 x 176,3 lbs (80 kg)

- Set 4: 8 x 198,4 lbs (90 kg)

# Reverse Barbell Preacher Curl

- Set 1: 8 x 49,6 lbs (22,5 kg)

- Set 2: 8 x 60,6 lbs (27,5 kg)

- Set 3: 3 x 71,6 lbs (32,5 kg)

# Palms-Up Barbell Wrist Curl Over A Bench

- Set 1: 8 x 60,6 lbs (27,5 kg)

- Set 2: 8 x 71,6 lbs (32,5 kg)

- Set 3: 8 x 71,6 lbs (32,5 kg)

# MORNING WALK TIME: 46,47 MINUTES

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# Workout Notes:
Yet another workout affected by my lower back pain. This time I got the pain during the last set of Cable Rows. That resulted in me stopping on the 5th rep. After that I immediately put on my gym belt and redid the set without any pain. From now on I'll carry the belt during every single workout - no matter if it's quads, back or even biceps and chest. I won't risk any major injuries.