Training Day One Hundred Ninety Eight

Been spending most of the day studying. Had a deadline today and I needed to make sure things were done properly (and in time). It's all part of the important preparations prior to the c-level paper. Hopefully things are as adequate as they need to be now that I've sent it in for feedback.

Quads pic taken this evening after my workout

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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 110,2 lbs (50 kg)
- Set 7: 8 x 143,3 lbs (65 kg)
- Set 8: 8 x 154,3 lbs (70 kg)

# Leg Press

- Set 1: 8 x 440,9 lbs (200 kg)

- Set 2: 8 x 485,7 lbs (220 kg)

- Set 3: 8 x 529,1 lbs (240 kg)

- Set 4: 8 x 573,2 lbs (260 kg)

# Cable Crunches

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

- Set 2: 8 x 110,2 lbs (50 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 59,5 lbs (27 kg)

- Set 2: 8 x 65 lbs (29,5 kg)

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

- Set 4: 8 x 76 lbs (34,5 kg)

# MORNING WALK TIME: 42,21 MINUTES

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# Workout Notes:
This workout was pretty decent. It started out pretty bad with a rather poor performance on the Leg Extensions. But, after getting through with that, the Leg Presses were at least decent. The upcoming Cable Crunches were a bit struggling, but, yet again, the performance got better in the second exercise. I think I'm rather tired from the dieting and it's taking its toll right now. Adding to that, I've had a few calories less to eat than usual today. Tomorrow I'm taking a bit of rest from the gym.

Training Day One Hundred Ninety Seven

Had to do an early workout today due to a lot of things happening. First of all, I had quite a few errands to run. Adding to that, my nephew is celebrating his birthday today (congratulations William). Since that is taking place in Halmstad, I have to make sure things are taken care of prior to that - including my workout. So, here it is!

Front pic taken this evening after my workout.

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# WORKOUT: DELTS, CALVES

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# Dumbbell Lateral Raise

- Set 1: 8 x 13,2 lbs (6 kg)

- Set 2: 8 x 15,4 lbs (7 kg)

- Set 3: 8 x 15,4 lbs (7 kg)

- Set 4: 8 x 15,4 lbs (7 kg)
- Set 5: 8 x 22 lbs (10 kg)
- Set 6: 8 x 22 lbs (10 kg)

- Set 7: 8 x 26,4 lbs (12 kg)

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

# Seated 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 121,2 lbs (55 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 66,1 lbs (30 kg)
- Set 5: 8 x 66,1 lbs (30 kg)

- Set 6: 8 x 77,1 lbs (35 kg)

- Set 7: 8 x 99,2 lbs (45 kg)

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

- Set 9: 8 x 110,2 lbs (50 kg)

- Set 10: 8 x 121,2 lbs (55 kg)
- Set 11: 8 x 143,3 lbs (65 kg)

- Set 12: 8 x 154,3 lbs (70 kg)

# MORNING WALK TIME: 41,52 MINUTES

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# Workout Notes:
Today's workout had to be done during the morning rather than the evening. I'm not sure if that really had an impact on me, but things didn't feel as good as they've been doing lately. Nothing to worry about, just a minor bump in the road.

Training Day One Hundred Ninety Six

It's been a rather busy day today. First of all, things are getting kind of hectic at the moment and there's a lot of things to keep track of. Adding to that, I'm also in the process of developing my c-level paper which is slowly progressing forward. Some obstacles are found and they need to be overcome. In addition, today has also been spent working, after which it was time for a meeting. Hopefully, I'm in for a calmer day tomorrow. I need to put my focus on my paper right now - and not necessarily everything else that's going on in my personal life.

Triceps pic taken this morning (prior to my workout).

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# WORKOUT: HAMSTRINGS, TRICEPS

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# Standing Leg Curl In Leg Extension Machine

- Set 1: 8 x 20 lbs (9 kg)

- Set 2: 8 x 20 lbs (9 kg)

- Set 3: 8 x 30 lbs (13,6 kg)

- Set 4: 8 x 30 lbs (13,6 kg)
- Set 5: 8 x 30 lbs (13,6 kg)
- Set 6: 8 x 30 lbs (13,6 kg)
- Set 7: 8 x 40 lbs (18,1 kg)
- Set 8: 8 x 40 lbs (18,1 kg)

- Set 9: 8 x 40 lbs (18,1 kg)

- Set 10: 8 x 50 lbs (22,6 kg)

- Set 11: 8 x 50 lbs (22,6 kg)

- Set 12: 6 x 60 lbs (27,2 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 110,2 lbs (50 kg)
- Set 5: 8 x 121,2 lbs (55 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 Triceps Pushdowns (V-Bar)

- Set 1: 8 x 40 lbs (18,1 kg)

- Set 2: 8 x 50 lbs (22,6 kg)

- Set 3: 8 x 52,5 lbs (23,8 kg)

- Set 4: 8 x 55 lbs (24,9 kg)

# MORNING WALK TIME: 44,46 MINUTES

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# Workout Notes:
Today's workout was improvised. First of all, I knew that I had to recount the weights due to me going to another gym than my regular one. I also knew that there would be no Lying Leg Curl machine. Basically, I decided that Seated Leg Curl would cover my entire hamstrings workout. Now, what I didn't account for was that the Seated Leg Curl machine would be broken. Since there was no other hamstrings machine, and since my lower back can't really handle Stiff-Legged Deadlifts at the moment I decided to use the Leg Extension Machine for working my hamstrings. Basically, I was standing in front of the machine, leaning against the seat and kicking my legs back one at a time in order to target my hamstrings. It worked rather nicely, and, it was better than doing nothing. Gotta work with what you got I guess.

Training Day One Hundred Ninety Five

Had a really inspiring day today. Got the opportunity to do my first lecture on my journey as well as my personal view on health. The young students that listened were curious as well as involved and I thoroughly enjoyed each and every minute of it. An excellent way to start off the day before I head home and start working on my c-level paper.

Back double biceps pic taken this afternoon prior to my workout.

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# WORKOUT: BACK, TRAPEZIUS, FOREARMS

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# Wide-Grip Lat Pulldown

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

- Set 2: 8 x 110,2 lbs (50 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) 

# Seated Row Machine

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

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

- Set 3: 8 x 121,2 lbs (55 kg)

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

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

- Set 6: 8 x 143,3 lbs (65 kg)

# Superman

- Set 1: 12 x Bodyweight

- Set 2: 12 x Bodyweight

- Set 3: 12 x Bodyweight

# Smith Machine Shrug

- Set 1: 8 x 176,3 lbs (80 kg)

- Set 2: 8 x 198,4 lbs (90 kg)

- Set 3: 8 x 220,4 lbs (100 kg)

- Set 4: 8 x 264,5 lbs (120 kg)

# Reverse Barbell Curl

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

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

- Set 3: 8 x 82,6 lbs (37,5 kg)

# Palms-Up Barbell Wrist Curl Over A Bench

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

- Set 2: 8 x 77,1 lbs (35 kg)

- Set 3: 6 x 99,2 lbs (45 kg)

# MORNING WALK TIME: 43,08 MINUTES

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# Workout Notes:
Had a decent workout today. I think I'm hasting my back exercises a bit too much as far as increase in weights goes. I probably need to take it down a notch, try to get some better control of the weight and then start increasing the weights once I start hitting the muscle properly.

Training Day One Hundred Ninety Four

Today has been spent preparing for tomorrow's lecture. The estimated length for it is an hour and a half, and it'll concern my journey well as my personal view on health. The place for it will be at Apelrydsskolan in Båstad where two classes will be listening to what I have to say. My hopes are that they'll find it interesting as well as inspirational.

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: 6 x 170,8 lbs (77,5 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: 8 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 66,1 lbs (30 kg)

# Dumbbell Bent Over Concentration Curl

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

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

- Set 3: 8 x 26,4 lbs (12 kg)

- Set 4: 8 x 26,4 lbs (12 kg)

# MORNING WALK TIME: 44,11 MINUTES

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# Workout Notes:
After having spent the last chest and biceps workout back at my regular gym, it was time for a visit to Ängelholm once again. That meant having to use the Smith Machine with the weird resistance device. Yet again, I was forced to rethink my plans as far as weights were concerned. I tried an increase in relation to my latest data from the last time I was there, which resulted in me hitting a solid 6 reps on the first exercise. The workout was - all in all - a good one.

Cheat Day Thirty Two

It's been a long day of preparing for my upcoming lecture this Monday where I'll be talking about my personal journey as well as my view on health. Currently I've been going through old photo albums as well as diaries at my Mom and Dad's house. The idea is that they'll provide somewhat of a timeline for my journey. Adding to that, it's also 2.5 years since my girlfriend and I got together. Hence, we are in need of celebration - and what better way to celebrate than indulging in some tasty food?

Bag of various candy

Favorite Pizza: Tomtao Sauce, Cheese, Ham, Kebab and Garlic Sauce

Time to count the calories. Pizza, 1500 calories. Various candy, 1200 calories. Take away a meal at 386 calories and we end up at a total of 2314 extra calories for the evening.

Tonight will be spent in front of our newly bought electric stove, accompanied by a good old movie. What the movie will be is yet uncertain, but I have a feeling that we're in for a good evening. Have an awesome evening folks! I know I will!

Training Day One Hundred Ninety Three

Had a day of secrecy today as I planned Christmas presents in advance. My girlfriend has had her eye on an electric stove over at ICA Maxi for quite some time. So, while she was at work today I took the opportunity to buy it, wrap it, and hide it. When she came home she was met by a big present, and, I'd say it was quite a success as well as a surprise (here it is in action). Now, I should probably have waited until Christmas Eve, but that would also have meant many evenings of not being able to sit by the stove and feel the warm cozy air emanate from the stove. I'd rather have the opportunity to enjoy the stove each and every day up until Christmas Eve. After all, it's a wonderful time ahead of us.

Quads 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 110,2 lbs (50 kg)
- Set 7: 8 x 143,3 lbs (65 kg)
- Set 8: 8 x 154,3 lbs (70 kg)

# Leg Press

- Set 1: 8 x 440,9 lbs (200 kg)

- Set 2: 8 x 485,7 lbs (220 kg)

- Set 3: 8 x 485,7 lbs (220 kg)

- Set 4: 8 x 529,1 lbs (240 kg)

# Cable Crunches

- Set 1: 8 x 88,1 lbs (40 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 59,5 lbs (27 kg)

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

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

- Set 4: 8 x 76 lbs (34,5 kg)

# MORNING WALK TIME: 42,43 MINUTES

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# Workout Notes:
Today's workout was both awesome and loathsome at the same time. It was awesome since I was still able to progress with the weights. However, it was loathsome since I had a blistering head ache from the beginning to the end. The head ache started yesterday and it interfered with my sleep last night. Hopefully I'm all recuperated by tomorrow (which is a day off from the gym), which means I'll be good and ready for my next workout this upcoming Sunday.

Training Day One Hundred Ninety Two

Been spending most of this day studying and preparing for my research in relation to my c-level paper. Other than that, I had to take care of some everyday errands - shopping, car service, etc. Oh, and I also got a new haircut.

Front pic taken this morning after breakfast.

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# WORKOUT: DELTS, CALVES

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# Dumbbell Lateral Raise

- Set 1: 8 x 13,2 lbs (6 kg)

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

- Set 3: 8 x 15,4 lbs (7 kg)

- Set 4: 8 x 15,4 lbs (7 kg)
- Set 5: 8 x 22 lbs (10 kg)
- Set 6: 8 x 22 lbs (10 kg)

- Set 7: 8 x 26,4 lbs (12 kg)

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

# Seated Dumbbell Lateral Raise

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

- Set 2: 8 x 15,4 lbs (7 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 121,2 lbs (55 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 77,1 lbs (35 kg)

- Set 7: 8 x 99,2 lbs (45 kg)

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

- Set 9: 8 x 110,2 lbs (50 kg)

- Set 10: 8 x 121,2 lbs (55 kg)
- Set 11: 8 x 143,3 lbs (65 kg)

- Set 12: 8 x 154,3 lbs (70 kg)

# MORNING WALK TIME: 42,55 MINUTES

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# Workout Notes:
The awesome workouts continue to progress even though I'm getting leaner and leaner. I do believe I have found a pretty good ratio as far as protein, carbs and fat goes. Today, however, I slightly deviated from the diet and ate a few home-made protein bars instead of my main meals. Main reason was due to me making a few more bars than intended since I've been experimenting with a recipe. Since I don't want the protein bars to go bad, I figured I had to start eating a few. The amount of calories consumed through the entire day is still the same as always though.

Training Day One Hundred Ninety One

Today has been a busy one. Started the morning early with the usual walk before heading to Halmstad for some meetings. After that it was time to run a few errands before I finally got a chance to head home, make a few lunch boxes and then head off to work. Finally, after work was done, it was time for a triceps and hamstrings workout.

Triceps pic taken this afternoon (prior to 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 88,1 lbs (40 kg)

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

- Set 4: 8 x 99,2 lbs (45 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: 8 x 165,3 lbs (75 kg)  

# Lying Leg Curl

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

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

- Set 3: 8 x 66,1 lbs (30 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 143,3 lbs (65 kg) 

# Cable Triceps Pushdowns (V-Bar)

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

- Set 2: 8 x 110,2 lbs (50 kg) 

- Set 3: 8 x 110,2 lbs (50 kg) 

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

# MORNING WALK TIME: 43,09 MINUTES

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# Workout Notes:
There's only one word that can fully summarize the essence of this workout: Awesome! Besides the fact that I increase the amount of reps on Smith Machine Close Grip Bench Press by two, the entire workout was filled with intensity, power and focus. Hopefully this is a result of the new additions in my nutritional plan that were introduced a few days back (read here). Things are definitely progressing nicely right now!