Training Day Two Hundred Eighty Five

Tomorrow, there is a deadline at the University that is to be met, and, tonight we're celebrating my oldest brother who is turning 47. That meant spending the entire morning studying, and the entire evening celebrating; a bit of yin and yang. Right smack in the middle of it all, there was time for a back workout!

Back double biceps pic taken this morning after breakfast.

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# WORKOUT: BACK, TRAPEZIUS, FOREARMS

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# Bent-Over Dumbbell Row

- Set 1: 8 x 42,9 lbs (19,5 kg)

- Set 2: 8 x 48,5 lbs (22 kg)

- Set 3: 8 x 54 lbs (24,5 kg)

- Set 4: 8 x 59,5 lbs (27 kg)

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

- Set 6: 8 x 81,5 lbs (37 kg)

# Chin-Up (Supinated Grip)

- Set 1: 5 x Bodyweight

- Set 2: 4 x Bodyweight

- Set 3: 3 x Bodyweight

- Set 4: 3 x Bodyweight

- Set 5: 3 x Bodyweight

- Set 6: 3 x Bodyweight

# Barbell Good Morning

- Set 1: 12 x 55,1 lbs (25 kg)

- Set 2: 12 x 55,1 lbs (25 kg)

- Set 3: 12 x 66,1 lbs (30 kg)

# Barbell Upright Row

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

- Set 2: 8 x 82,6 lbs (37,5 kg)

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

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

# Dumbbell Shrug

- Set 1: 12 x 70,5 lbs (32 kg)

- Set 2: 12 x 70,5 lbs (32 kg)

- Set 3: 12 x 76 lbs (34,5 kg)
- Set 4: 12 x 87 lbs (39,5 kg)

# Palms-Up Barbell Wrist Curl Over A Bench / Palms-Down Barbell Wrist Curl Over A Bench (Superset)

- Set 1: 12 x 44 lbs (20 kg) / 12 x 27,5 lbs (12,5 kg)

- Set 2: 12 x 44 lbs (20 kg) / 12 x 27,5 lbs (12,5 kg)

- Set 3: 12 x 49,6 lbs (22,5 kg) / 12 x 27,5 lbs (12,5 kg)

# MORNING WALK TIME: 45,12 MINUTES

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# Workout Notes:
I'm not entirely sure what to say about today's workout. On certain parts, it felt troublesome and strained, while on some parts, I felt as strong as I've ever been. Nevertheless, the training journal is displaying one clear trend: progress.

Cheat Day Fifty One

First of all, this has been an incredibly wonderful day spent with my girlfriend. I can't even begin to tell you how much we've both enjoyed the time spent together, and above all, without any major stress factor interfering with our fun. In this day, we've concluded three visits to three different major malls, as well as lots of food, and tonight, as soon as this entry has been posted, we're slipping down into the bed with a huge bowl of popcorn. Life is great right now!

Home made sub!

Morning easter breakfast!

Not the eggs that I'm used to...

Pastries for breakfast!

Bag of candy number one!

Bag of candy number two!

Ice-cream and pancakes at the Ben & Jerry's ice-cream bar!

A home made ice-cream cone!

A few peanut butter toasts!

Popcorn and seasoning for a late night movie in bed!

# Estimated Total Calorie Intake: 6500+

# What's up tonight?
Right now, I'm just finishing up this entry before we're launching Netflix, making a huge bowl of popcorn and slipping deep into bed and spending the last couple of hours in absolute calm. Have an awesome night folks!

Training Day Two Hundred Eighty Four

Today I had the luxury of having a workout partner. Markus, a good old gym buddy that I got to know when I took my first steps into the world of strength training, was back in Båstad for the weekend. He's currently living in Trosa, so we're not really seeing each other that often. In any case, this meant that a few extra plates could be placed on the bar as we joined up for a chest and biceps workout.

Side chest pic taken this afternoon after my workout.

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# WORKOUT: CHEST, BICEPS

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# Bench Press

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

- Set 2: 8 x 66,1 lbs (30 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 148,8 lbs (67,5 kg)
- Set 7: 8 x 148,8 lbs (67,5 kg)

- Set 8: 6 x 154,3 lbs (70 kg)
 

# Cable Crossover

- Set 1: 8 x 22,5 lbs (10,2 kg)

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

- Set 3: 8 x 32,5 lbs (14,7 kg)

- Set 4: 8 x 35 lbs (15,8 kg)

# Alternate Dumbbell Biceps Curl

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

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

- Set 3: 8 x 17,6 lbs (8 kg)

- Set 4: 8 x 19,8 lbs (9 kg)
- Set 5: 8 x 22 lbs (10 kg)
- Set 6: 7 x 26,4 lbs (12 kg)
- Set 7: 5 x 30,8 lbs (14 kg)
- Set 8: 3 x 35,2 lbs (16 kg)

# Preacher Curl (EZ-Bar)

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

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

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

- Set 4: 8 x 71,6 lbs (32,5 kg)

# MORNING WALK TIME: 44,23 MINUTES

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# Workout Notes:
I decided to scrap the usual routine and go with the flow today. It didn't really mean that I deviated from the core of my training concept, it simply meant that I wasn't that picky about the exercises. And since the choice of exercises were free, naturally we went with the good old bench press. The workout in itself felt really good. I felt strong, motivated and up to my usual performance. A lot of this is due to having a training partner, as well as a spotter. This clearly helps to push through boundaries. Unfortunately I'm currently not anywhere near having a regular workout partner, seeing as I'm picky, and, in need of doing my training at specific time slots. In any case, it was an awesome workout and an absolute pleasure to meet up with Markus again!

Training Day Two Hundred Eighty Three

This has been a rather easy going day, but above all, I've taken care of a lot of loose ends - most importantly, my c-level paper has finally been handed in. Hopefully, this will mean a weekend spent in calm (with lots of food)!

Quads and abs pic taken this afternoon before 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 44 lbs (20 kg)

- Set 4: 8 x 44 lbs (20 kg)
- Set 5: 8 x 88,1 lbs (40 kg)
- Set 6: 8 x 99,2 lbs (45 kg)
- Set 7: 8 x 110,2 lbs (50 kg)
- Set 8: 8 x 159,8 lbs (72,5 kg)

# Leg Extension Machine

- Set 1: 8 x 81,5 lbs (37 kg)

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

- Set 3: 8 x 103,6 lbs (47 kg)

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

# Seated Torso Rotation Machine

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

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

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

- Set 4: 8 x 154,3 lbs (70 kg)

- Set 5: 8 x 154,3 lbs (70 kg)

- Set 6: 8 x 165,3 lbs (75 kg)
- Set 7: 8 x 165,3 lbs (75 kg)
- Set 8: 8 x 165,3 lbs (75 kg)
 

# Crunches (5 sec rest between sets)

- Set 1: 12 x Bodyweight

- Set 2: 12 x Bodyweight

- Set 3: 10 x Bodyweight

- Set 4: 8 x Bodyweight

# MORNING WALK TIME: 43,02 MINUTES

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# Workout Notes:
I was a bit worried about the performance today, as I was feeling a little bit off prior to heading to the gym. Turns out the performance wasn't even slightly out of balance. I decided to switch up the abs portion of the workout and throw in a Seated Torso Rotation Machine exercise. In this, I actually used the inside of my leg to push through the rotation. I've been thinking about incorporating this body part for quite some time now, and perhaps this is a way to combine two worlds. Then again, maybe I'm just giving myself lesser results. In any case, time will tell...

Training Day Two Hundred Eighty Two

The deadline closes in, and thankfully, due to the lessened workload, tomorrow is looking slightly brighter. Adding to that, my supportive girlfriend will be chipping in and taking care of some work related matter today. Hopefully, things will end well. In any case, here's today's workout!

Front pic taken this morning after lunch.

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# WORKOUT: DELTS, ROTATOR CUFFS, CALVES

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# 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 20,9 lbs (9,5 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 26,4 lbs (12 kg)

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

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

# One Arm Cable Rear Delt Fly

- 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 33 lbs (15 kg)
- Set 5: 8 x 33 lbs (15 kg)
- Set 6: 8 x 37,4 lbs (17 kg)

# Reverse Fly Machine

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

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

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

- Set 4: 8 x 99,2 lbs (45 kg)
 

# Dumbbell 90/90 Standing External Rotation

- Set 1: 12 x 11 lbs (5 kg)

- Set 2: 12 x 13,2 lbs (6 kg)

- Set 3: 12 x 15,4 lbs (7 kg)

# Hack Squat Machine Calf Raise

- Set 1: 20 x Sled

- Set 2: 20 x Sled

- Set 3: 20 x Sled

- Set 4: 20 x Sled
- Set 5: 20 x 5,5 lbs (2,5 kg)
- Set 6: 20 x 5,5 lbs (2,5 kg)
- Set 7: 20 x 11 lbs (5 kg)
- Set 8: 20 x 16,5 lbs (7,5 kg)

# Tibialis Anterior Dumbbell Lift

- Set 1: 20 x 54 lbs (24,5 kg)

- Set 2: 20 x 54 lbs (24,5 kg)

- Set 3: 20 x 59,5 lbs (27 kg)

- Set 4: 20 x 59,5 lbs (27 kg)

# MORNING WALK TIME: 43,36 MINUTES

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# Workout Notes:
I had a few extra pieces of candy today, mostly to keep the motivation up while I was burying myself deep in the study books. Luckily, that paid off in the gym as well. I felt focused and alert throughout the entire workout. The calves, which currently are suffering 20 reps per set, got their fair share of damage. Feels good get a solid workout in before going back to the studying.

Training Day Two Hundred Eighty One

This has been a day of good and bad news. I started the morning in "study mode", with hopes of making Wednesday's deadline. Unfortunately, due to massive amount of work, I've had to postpone all the preparations until last Tuesday, which meant I was late getting into the current project. However, it was necessary, since postponing other things in my life would have meant much more severe consequences. In any case, later in the afternoon, I was met by the good news! And what was the good news? It turns out that the workload for Wednesday was cut in half. That gave me a bit more breathing room. Finally, a little light at the end of the tunnel.

Triceps pic taken this morning after breakfast.

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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 33 lbs (15 kg)

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

- Set 4: 8 x 37,4 lbs (17 kg)
- Set 5: 8 x 37,4 lbs (17 kg)
- Set 6: 8 x 44 lbs (20 kg)
- Set 7: 8 x 44 lbs (20 kg)
- Set 8: 8 x 48,5 lbs (22 kg)
- Set 9: 8 x 55,1 lbs (25 kg)

- Set 10: 8 x 55,1 lbs (25 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: 6 x 154,3 lbs (70 kg)

# One-Arm Triceps Cable Pushdowns

- Set 1: 8 x 26,4 lbs (12 kg)

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

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

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

# MORNING WALK TIME: 43,20 MINUTES

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# Workout Notes:
I was a bit surprised by today's workout. Initially, I felt slow and tired as I headed towards the gym. However, as soon as I got started with the workout, I felt extremely alert. Much to my surprise, the physical performance wasn't up to speed with the mental activity. Nevertheless, the workout was a decent one. Moving on...

Training Day Two Hundred Eighty

After yesterday's unplanned cheat day, I've decided to do my back workout one day earlier than usual. Seeing as we're having guests over for the weekend, I decided to get it over with before they arrived. That meant a quick workout in the afternoon, and here is the entry for the day!

Back double biceps pic taken this morning after breakfast.

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# WORKOUT: BACK, TRAPEZIUS, FOREARMS

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# Bent-Over Dumbbell Row

- Set 1: 8 x 42,9 lbs (19,5 kg)

- Set 2: 8 x 42,9 lbs (19,5 kg)

- Set 3: 8 x 54 lbs (24,5 kg)

- Set 4: 8 x 59,5 lbs (27 kg)

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

- Set 6: 8 x 76 lbs (34,5 kg)

# Chin-Up (Supinated Grip)

- Set 1: 5 x Bodyweight

- Set 2: 3 x Bodyweight

- Set 3: 3 x Bodyweight

- Set 4: 2 x Bodyweight

- Set 5: 2 x Bodyweight

- Set 6: 2 x Bodyweight

# Barbell Good Morning

- Set 1: 12 x 49,6 lbs (22,5 kg)

- Set 2: 12 x 55,1 lbs (25 kg)

- Set 3: 12 x 66,1 lbs (30 kg)

# Barbell Upright Row

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

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

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

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

# Dumbbell Shrug

- Set 1: 12 x 65 lbs (29,5 kg)

- Set 2: 12 x 70,5 lbs (32 kg)

- Set 3: 12 x 76 lbs (34,5 kg)
- Set 4: 12 x 81,5 lbs (37 kg)

# Palms-Up Barbell Wrist Curl Over A Bench / Palms-Down Barbell Wrist Curl Over A Bench (Superset)

- Set 1: 12 x 44 lbs (20 kg) / 12 x 27,5 lbs (12,5 kg)

- Set 2: 12 x 44 lbs (20 kg) / 12 x 27,5 lbs (12,5 kg)

- Set 3: 12 x 44 lbs (20 kg) / 8 x 27,5 lbs (12,5 kg)

# MORNING WALK TIME: 43,19 MINUTES

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# Workout Notes:
This workout was definitely a good one, but it also highlighted one thing; I suck at chin-ups! I've known this for quite some time, but, back in the day when I was heavily overweight I could always justify it with the fact that I had too much "extra baggage". If this will be a new start where I'll get better at chin-ups is uncertain. To be honest, my goal isn't to be exceptionally good in a specific exercise, it's merely to look good.

Cheat Day Fifty

It's cheat day, and due to various circumstances, I decided to head into the dietary deviations one day earlier than planned. To be fair, it did fit my everyday life slightly better, and that's why I'm sticking by the decision. I did eat more than what was posted in images. However, I'm only posting the stuff that's not in my regular dietary plan. Enjoy!

Pizza: Cheese, Ham, Kebab, Garlic & Tomato Sauce.

Chocolate cake!

Ben & Jerry's Phish Food!

Doughnut and chocolate balls!

Various candy!

# Estimated Total Calorie Intake: 5000+

# What's up tonight?
Tonight, we watched the finals of the Swedish Gladiators. After that, it's time to slip further into the couch and enjoy the good old, as well as highly nostalgic, TV show called Tales from the Crypt.

Training Day Two Hundred Seventy Nine

This has been a rather interesting day, but, as I am pressed for time, I have to make this entry short. To sum it all up, it's including: a) a visit from an old friend, b) a workout at a gym I haven't set foot in since I was 17 years old, c) about a thousand errands taken care of, d) a quick run-by with my girlfriend's niece who recently turned 18, and, e) cheat day! Oh, and before we get into the training related stuff, don't forget to watch the Swedish Gladiators at 8 o'clock tonight. It's the finals!

Side chest pic taken this morning after breakfast.

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# WORKOUT: CHEST, BICEPS

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# Machine Chest 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 99,2 lbs (45 kg)
- Set 5: 8 x 110,2 lbs (50 kg)

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

- Set 8: 6 x 143,3 lbs (65 kg)
 

# Chest Fly Machine

- 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 110,2 lbs (50 kg)

# Preacher Curl (EZ-Bar)

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

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

- Set 3: 6 x 66,1 lbs (30 kg)

- Set 4: 6 x 66,1 lbs (30 kg)

# Dumbbell Alternate Biceps Curl

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

- Set 2: 8 x 20,9 lbs (9,5 kg)

- Set 3: 8 x 20,9 lbs (9,5 kg)

- Set 4: 8 x 20,9 lbs (9,5 kg)
- Set 5: 8 x 26,4 lbs (12 kg)
- Set 6: 7 x 37,4 lbs (17 kg)
- Set 7: 5 x 37,4 lbs (17 kg)
- Set 8: 3 x 42,9 lbs (19,5 kg)

# MORNING WALK TIME: 43,46 MINUTES

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# Workout Notes:
Since I tried a different gym than usual, my workout was mixed up quite thoroughly. That meant slightly different machines and exercises in a slightly different order. Nevertheless, the workout was a good one, especially the initial part of the biceps portion.