Training Day Two Hundred Forty Three

Busy Thursday is here again. For some reason I've managed to cram this day with errands, obligations and work from beginning to end. It starts with a lecture in Halmstad in the morning, continues with training in Laholm in the afternoon, and ends with work in Båstad in the evening. Needless to say, there's not much time to relax. In any case, this is a quick stop at home in order to post my training entry.

Quads pic taken this morning after breakfast.

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# WORKOUT: QUADS, ABS

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# Hack Squat Machine

- Set 1: 8 x Sled

- Set 2: 8 x Sled

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

- Set 4: 8 x 44 lbs (20 kg)
- Set 5: 8 x 66,1 lbs (30 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 Extension Machine

- 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 110,2 lbs (50 kg)

# Decline Oblique Crunch

- Set 1: 8 x Bodyweight (Per side)

- Set 2: 8 x Bodyweight (Per side)

- Set 3: 8 x Bodyweight (Per side)

- Set 4: 8 x Bodyweight (Per side)

# Cable Crunches

- 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 55,1 lbs (25 kg)
- Set 5: 8 x 77,1 lbs (35 kg
- Set 6: 8 x 77,1 lbs (35 kg)
- Set 7: 8 x 88,1 lbs (40 kg)
- Set 8: 8 x 88,1 lbs (40 kg)

# MORNING WALK TIME: 42,09 MINUTES

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# Workout Notes:
I'm currently in a really good training phase. The weights are being increased during each and every workout and the form is looking better. I am, however, gaining a bit of weight due to the massive cheat days. Although, I am more than certain that this is exactly what my body is in need of. Tomorrow, I'll most likely be holding my cheat day, since my parents, as well as one of my brothers (and his wife), are invited over for dinner. However, it'll be a day of moderation as I'm trying to tighten up a little bit more. We'll see how that goes...

Training Day Two Hundred Forty Two

The broken record continues as yet another day started with the never-ending project of finishing up my c-level paper. After a good few hours of studying, combined with simultaneously doing the laundry, I had to drive to Laholm and work for a few hours. After that, I went straight to the gym for my workout.

Calves pic taken this morning after breakfast.

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# WORKOUT: DELTS, ROTATOR CUFFS, CALVES

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# Seated Dumbbell Lateral Raise

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

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

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

- Set 4: 8 x 22 lbs (10 kg)
- Set 5: 8 x 22 lbs (10 kg)
- Set 6: 8 x 26,4 lbs (12 kg)

# Dumbbell Lateral Raise

- 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)

# One Arm Cable Rear Delt Fly

- Set 1: 8 x 11 lbs (5 kg)

- Set 2: 8 x 11 lbs (5 kg)

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

- Set 4: 8 x 22 lbs (10 kg)
- Set 5: 8 x 33 lbs (15 kg)
- Set 6: 8 x 33 lbs (15 kg)

# Reverse Fly Machine

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

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

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

- Set 4: 8 x 88,1 lbs (40 kg)

# Machine Shoulder Press

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

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

- Set 3: 7 x 143,3 lbs (65 kg)

# Dumbbell 90/90 Standing External Rotation

- Set 1: 8 x 11 lbs (5 kg)

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

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

# Hack Squat Machine Calf Raise

- Set 1: 8 x Sled

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

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

- Set 4: 8 x 88,1 lbs (40 kg)
- Set 5: 8 x 132,2 lbs (60 kg)
- Set 6: 8 x 176,3 lbs (80 kg)
- Set 7: 8 x 220,4 lbs (100 kg)
- Set 8: 8 x 231,4 lbs (105 kg)

# Seated Calf Raise Machine

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

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

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

- Set 4: 8 x 143,3 lbs (65 kg)

# MORNING WALK TIME: 44,22 MINUTES

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# Workout Notes:
The awesome workouts continue, although, this time I do believe that the amount of sets are getting a bit too many. I'm starting to feel slightly exhausted at the end of the delt and rotator cuff portion of the workout and there's not enough power left for the calves to fully satisfy me. Due to this, I actually removed one set on the Machine Shoulder Press. In fact, I might even remove the whole exercise depending on how this works out. In any case, the workout as a whole was indeed an awesome one.

Training Day Two Hundred Forty One

I'm starting to sound like a broken record, but there's nothing new today other than the same old University related stuff and my usual workout. I did, however, on my way home from the University, take a detour and visit my girlfriend. She took the opportunity to accompany me to the gym as I did my hamstrings and triceps workout.

Triceps pic taken at home in the evening after my workout.

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# WORKOUT: HAMSTRINGS, TRICEPS

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# Lying Leg 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 33 lbs (15 kg)
- Set 6: 8 x 33 lbs (15 kg)
- Set 7: 8 x 44 lbs (20 kg)
- Set 8: 8 x 44 lbs (20 kg)
- Set 9: 8 x 44 lbs (20 kg)

- Set 10: 8 x 44 lbs (20 kg)

- Set 11: 8 x 55,1 lbs (25 kg)

- Set 12: 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 99,2 lbs (45 kg)
- Set 5: 8 x 110,2 lbs (50 kg) 
- Set 6: 8 x 121,2 lbs (55 kg)
- Set 7: 8 x 132,2 lbs (60 kg)
- Set 8: 8 x 143,3 lbs (65 kg) (Loading mistake: 20/25kg each side of Barbell)
- Set 9: 6 x 154,3 lbs (70 kg)

# Cable Triceps Pushdowns (V-Bar)

- Set 1: 8 x 110,2 lbs (50 kg) 

- Set 2: 8 x 110,2 lbs (50 kg) 

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

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

# MORNING WALK TIME: 45,46 MINUTES

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# Workout Notes:
I had an incredibly awesome workout today! I've not felt this powerful in a long time. It wasn't necessarily that I could lift that much heavier weights (even though that was the case) that made everything perfect. It was rather the fact that I had that invincible feeling of euphoria where you just know that there's nothing out there that can get in your way. A slight mistake was made on the 8th set of the Smith Machine Close Grip Bench Press where I was supposed to load 25 kilos on each side of the barbell. Instead, I somehow managed to only add 20 kilos on one side, and 25 on the other. I tried to correct my mistake by doing yet another set with a total of 50 kilos on the bar (70 with the bar included), but unfortunately I think I dropped a rep or two due to the prior mistake. I'm not complaining though, as everything else was awesome from beginning to end!

Training Day Two Hundred Forty

Yesterday, I had an intense cheat day with loads of food as well as a wonderful evening spent with a good ol' gym buddy of mine (as well as his wife and my own girlfriend). I didn't get to sleep until much later than usual, at which point I pressed the regular alarm and shut my eyes. This morning, as the alarm started ringing, I felt completely smashed, tired and sick. I forced myself out of bed, dragged my bum out to the kitchen and struggled with drinking the water along with my vitamins. As soon as the usual routines were done and over with, I dressed myself with all the warm clothes, put on my head phones, fired up Spotify and snailed myself out the door. Half-way through the morning walk I took a sneak peek at the time only to realize that I had pressed the wrong alarm clock last night. I realized that I had gone up much earlier than intended, and therefore, only had a couple of hours of sleep. No wonder I was dead tired, nauseous and feeling like a piece of roadkill. Lesson learned folks! Check your alarm twice before setting it!

Lat spread pic taken at home after 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 99,2 lbs (45 kg)

- Set 3: 8 x 132,2 lbs (60 kg)

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

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

- Set 6: 8 x 165,3 lbs (75 kg)

# Wide-Grip Cable Seated Row

- 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) 

# Superman

- Set 1: 22 x Bodyweight

- Set 2: 22 x Bodyweight

- Set 3: 22 x Bodyweight

# Smith Machine Shrug

- Set 1: 8 x 220,4 lbs (100 kg)

- Set 2: 8 x 259 lbs (117,5 kg)

- Set 3: 8 x 264,5 lbs (120 kg)

- Set 4: 8 x 275,5 lbs (125 kg)

# Reverse Barbell Curl

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

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

- Set 3: 6 x 93,6 lbs (42,5 kg)

# Palms-Up Barbell Wrist Curl Over A Bench

- Set 1: 8 x 82,6 lbs (37,5 kg)

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

- Set 3: 6 x 104,7 lbs (47,5 kg)

# MORNING WALK TIME: 48,39 MINUTES

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# Workout Notes:
I was giving myself a good few doses of caffeine today prior and during work. Basically, I wanted to make sure I was alert and ready when I got to the gym - especially considering the event that took place this morning. It seemed to have paid off as the workout was a solid one without any drowsiness. Tonight I'll definitely be setting the alarm properly!

Cheat Day Forty Two

If you know anything about me, you know that once a week I indulge in a feeding frenzy that make the entire food industry go crazy with joy! Today has been, and continues on to be, that very day and it's already included such things as a hotel breakfast and a big juicy pizza. It did not end there though, because at 6 o'clock in the evening we were invited to a good old friend of mine. Was there any food? You bet! And here are all the stuff I consumed today!

Morning American pancakes with peanut butter and regular butter.

Hotel breakfast - Part I

Hotel breakfast - Part II

A creamy little ball covered in chocolate - Gräddbulle!

A cozy little time with some pastries during our shopping adventure!

A bag of delicious chocolate!

A ham and cheese pizza!

Cookie ice-cream!

Home made chocolate muffins as a gift for tonight's dinner hosts!

The menu for the evening dinner!

The starter - hot brie!

Main course!

Desert!

# Estimated Total Calorie Intake: 7000+

# What's up tonight?
As I hinted earlier, tonight, my girlfriend and I were invited to a good old friend of mine. His name is Jan-Erik Olofsson and he's been a true inspiration for me as I started my journey. Back when I took my first steps into the world of strength training, he was training at the same gym as me. Being over 50 years of age and carrying an incredible physique, he was one of those people who I looked up to - not to mention that he had an awesome personality to go with his physique. He's a definitely a role model in every sense of the word and I'm honored to call him my friend.

Training Day Two Hundred Thirty Nine

It's been an awesome day so far, and a real productive one at that. Got a good chunk of paperwork done prior to the evening, after which I took off for a chest and biceps workout at Laholms HälsoCenter. The gym was closed when I got there, so I had the place all to myself. Oh, and this morning I also received a couple of new SmartShakes, courtesy of Martin (Thanks buddy!). For those of you who want to get hold of your own SmartShake, my sponsor proteinbutiken.se is actually giving away a free Neon SmartShake with every order of 1 kilo of Whey Complete protein until the end of January. Awesome!

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 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: 6 x 121,2 lbs (55 kg)

- Set 8: 4 x 121,2 lbs (55 kg)
 

# Machine Chest Press

- Set 1: 8 x 198,4 lbs (90 kg)

- Set 2: 7 x 198,4 lbs (90 kg)

- Set 3: 7 x 187,3 lbs (85 kg)

- Set 4: 8 x 176,3 lbs (80 kg)

# Barbell Curl (EZ-Bar)

- Set 1: 8 x 33 lbs (15 kg)

- Set 2: 8 x 33 lbs (15 kg)

- Set 3: 8 x 44 lbs (20 kg)

- Set 4: 8 x 44 lbs (20 kg)
- Set 5: 8 x 44 lbs (20 kg)

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

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

# Dumbbell Alternate Biceps Curl

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

- Set 2: 8 x 26,4 lbs (12 kg)

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

- Set 4: 8 x 31,9 lbs (14,5 kg)

# MORNING WALK TIME: 44,08 MINUTES

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# Workout Notes:
My chest workout has yet again been redone. After having a conversation with a gym buddy of mine, he's given me a few pointers on my technique on the Smith Machine Incline Bench Press exercise. The idea is to improve the upper portion of the pecs. If it'll yield any results is yet to see. What it did do, however, was forcing me to recalculate the weights lifted for the evening. It was a bit of a trial and error process, and therefore the intended 8 reps were not accomplished on several sets. I'll get there eventually though!

Training Day Two Hundred Thirty Eight

Today's an incredibly busy day. One obligation is relieved by yet another one. I started this morning with the usual walk, had my breakfast and then took off to Halmstad for a lecture. After that, I had grocery shopping to do, which was done in haste before driving to Laholms HälsoCenter to take care of some work. After that I had a small window for my Quads and Abs workout. Right now, I've just landed at home in order to shower and post my training entry before I yet again take off to Båstad for some additional work. I'll most likely be back home at somewhere around 10 or so. Gotta keep on moving!

Quads pic taken at the gym prior to my workout.

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# WORKOUT: QUADS, ABS

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# Hack Squat Machine

- Set 1: 8 x Sled

- Set 2: 8 x Sled

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

- Set 4: 8 x 33 lbs (15 kg)
- Set 5: 8 x 44 lbs (20 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)

# Leg Extension Machine

- 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 110,2 lbs (50 kg)

# Decline Oblique Crunch

- Set 1: 6 x Bodyweight (Per side)

- Set 2: 6 x Bodyweight (Per side)

- Set 3: 6 x Bodyweight (Per side)

- Set 4: 6 x Bodyweight (Per side)

# Cable Crunches

- 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 77,1 lbs (35 kg
- Set 6: 8 x 77,1 lbs (35 kg)
- Set 7: 8 x 88,1 lbs (40 kg)
- Set 8: 8 x 88,1 lbs (40 kg)

# MORNING WALK TIME: 42,51 MINUTES

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# Workout Notes:
The day might have been a busy one, but it had no negative impact on my workout. Had a few good solid sets on the initial Hack Squat Machine exercise where I increased the weights lifted. The rest of the workout was followed with the same theme; powerful with weight increase. Feels good to have an awesome workout when things are hectic around me.

Training Day Two Hundred Thirty Seven

Last time I had my delts and calves workout I exchanged some tips with Johan over at Laholms HälsoCenter. First of all, my shoulders are rather internally rotated, which means I need to bring them back a bit. Secondly, my delts are currently lacking in comparison to the rest of the body. Basically I need to become broader. So, that's why we discussed switching things up a bit. The changes will include adding the rotator cuffs to my delt workout as well as changing a few exercises. This will be an evaluation process and I'm eager to see what the results will be.

Front mirror pic taken this afternoon, at home, after my workout.

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# WORKOUT: DELTS, ROTATOR CUFFS, CALVES

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# Seated Dumbbell Lateral Raise

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

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

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

- Set 4: 8 x 19,8 lbs (9 kg)
- Set 5: 8 x 22 lbs (10 kg)
- Set 6: 8 x 26,4 lbs (12 kg)

# Dumbbell Lateral Raise

- Set 1: 8 x 22 lbs (10 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)

# One Arm Cable Rear Delt Fly

- Set 1: 8 x 11 lbs (5 kg)

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

- Set 3: 8 x 27,5 lbs (12,5 kg)

- Set 4: 8 x 27,5 lbs (12,5 kg)
- Set 5: 8 x 33 lbs (15 kg)
- Set 6: 8 x 33 lbs (15 kg)

# Reverse Fly Machine

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

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

- Set 3: 8 x 60,6 lbs (27,5 kg)

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

# Machine Shoulder Press

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

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

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

- Set 4: 3 x 110,2 lbs (50 kg)

# Dumbbell 90/90 Standing External Rotation

- Set 1: 8 x 11 lbs (5 kg)

- Set 2: 8 x 19,8 lbs (9 kg)

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

# Calf Raise Machine

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

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

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

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

- Set 9: 8 x 132,2 lbs (60 kg)

- Set 10: 8 x 132,2 lbs (60 kg)

- Set 11: 8 x 154,3 lbs (70 kg)

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

# MORNING WALK TIME: 44,39 MINUTES

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# Workout Notes:
First workout with the new exercises is over and it went well. I haven't been as tired in my delts as I were today in a long time. The workout was, however, done in a different gym than my regular one, which means I'll have to recalculate the weights when I get back to the machines I'm used to. Nevertheless, everything went as planned, except during the Machine Shoulder Press, were I only managed three reps on the last set instead of the intended eight reps.