Training Day Three Hundred Seven

Tonight we celebrate Walpurgis Night (Valborgsmässoafton) and I've currently got almost one kilo (2,2 lbs) of chicken soaking in a smoky honey marinade. Since I want to enjoy the festivities, while still not breaking the diet, I've decided to stay in fasting mode during the initial part of the day and simple take BCAAs up until tonight. Then, in the evening, I'll go all-in on the chicken! In any case, here's today's workout.

Calves pic taken this afternoon prior to workout.

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# WORKOUT: DELTS, ROTATOR CUFFS, CALVES

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# One Arm Cable Lateral Raise

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

- Set 2: 12 x 11 lbs (5 kg)

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

- Set 4: 12 x 15,4 lbs (7 kg)
- Set 5: 12 x 17,6 lbs (8 kg)
- Set 6: 12 x 17,6 lbs (8 kg)

# One Arm Cable Rear Delt Fly

- Set 1: 12 x 22 lbs (10 kg)

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

- Set 3: 12 x 28,6 lbs (13 kg)

- Set 4: 12 x 30,8 lbs (14 kg)
- Set 5: 12 x 33 lbs (15 kg)
- Set 6: 12 x 33 lbs (15 kg)
 

# Dumbbell 90/90 Standing External Rotation

- Set 1: 12 x 15,4 lbs (7 kg)

- Set 2: 12 x 15,4 lbs (7 kg)

- Set 3: 12 x 20,9 lbs (9,5 kg)
 

# Smith Machine Calf Raise / Calf Raise (Superset)

- Set 1: 20 x 44 lbs (20 kg) / 30 x Bodyweight

- Set 2: 20 x 44 lbs (20 kg) / 30 x Bodyweight
- Set 3: 20 x 49,6 lbs (22,5 kg) / 30 x Bodyweight

# MORNING WALK TIME: 44,58 MINUTES

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# Workout Notes:
The last workout where I did this specific delt routine I was dead tired, almost unable to even lift my arms afterwards. It seems there is some progress, because even though I increased the weights, I still didn't get as worn out as the last time. The calves portion of the workout was slightly switched up since the last time. Instead of doing a couple of sets of Smith Machine Calf Raises by themselves, the whole thing was done with supersets. The pump in the calves got crazy by the end of the last superset!

Training Day Three Hundred Six

It's been an exciting day as I've just started a new course at the University: Sport Injury and Rehabilitation: An International Perspective in Theory and Practice. It seems to hold some interesting elements, and it's also a good opportunity for me to keep digging and understanding more about psychological barriers and what makes people overcome them. After today's lecture was over I completed my workout over in Halmstad before finally driving home for dinner. Tonight I have a lot to pack for tomorrow's day at the University, and tomorrow evening we're celebrating Walpurgis night (Valborgsmässoafton) at my parent's place - and yes, there will be a barbecue!

Triceps pic taken this morning after breakfast.

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# WORKOUT: HAMSTRINGS, TRICEPS

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# Seated Leg Curl

- Set 1: 12 x 33 lbs (15 kg)

- Set 2: 12 x 44 lbs (20 kg)

- Set 3: 12 x 44 lbs (20 kg)

- Set 4: 12 x 44 lbs (20 kg)
- Set 5: 12 x 49,6 lbs (22,5 kg)
- Set 6: 12 x 55,1 lbs (25 kg)
- Set 7: 12 x 55,1 lbs (25 kg)
- Set 8: 12 x 60,6 lbs (27,5 kg)
- Set 9: 12 x 60,6 lbs (27,5 kg)

- Set 10: 12 x 60,6 lbs (27,5 kg)

- Set 11: 12 x 60,6 lbs (27,5 kg)

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

# Seated French Press Machine

- Set 1: 12 x 33 lbs (15 kg)

- Set 2: 12 x 33 lbs (15 kg)

- Set 3: 12 x 33 lbs (15 kg)

- Set 4: 12 x 38,5 lbs (17,5 kg)
- Set 5: 12 x 44 lbs (20 kg)
- Set 6: 12 x 49,6 lbs (22,5 kg)
- Set 7: 12 x 55,1 lbs (25 kg)
- Set 8: 12 x 66,1 lbs (30 kg)

# One Arm Triceps Cable Pushdowns

- 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)

- Set 4: 12 x 17,6 lbs (8 kg)

# MORNING WALK TIME: 42,46 MINUTES

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# Workout Notes:
If you ever looked up the somewhat ridiculous expression "insane pump" in a dictionary, you'd probably find a reference to today's triceps workout. The muscle was absolutely crammed with blood and I could hardly even stretch my arm out in a straight position in-between the sets. However, the hamstrings portion of the workout wasn't up to the same performance. Although, it wasn't that bad either.

Training Day Three Hundred Five

It's the day after the cheat day and what a cheat day it was. As usual, when I go all-in during a cheat day, the next morning I feel like I've been out partying all night long. I was incredibly slow when waking up today, and it took me ages to get going with my usual morning walk. However, as soon as I got back home from the walk, the energy was back at its usual level, and I decided to do some house cleaning. I always figure that it's a good idea to do those kind of things when you're at the start of the week and the body isn't feeling all too drained. On an more fun note, today also included some kind words from the Better Bodies sponsored athlete Leo Wessman. I first met Leo when I interviewed him at the BMR Grand Prix. During this interview we mostly discussed how he handled the challenges of dieting. He definitely had some interesting viewpoints to share and I could relate to a lot of what he was saying. Click here to find the interview with Leo (in Swedish) as well as other profiles within the fitness industry. To read all the kind words (in Swedish) that Leo had to say about me, please click here.

Back double biceps pic taken this afternoon after lunch.

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# WORKOUT: BACK, TRAPEZIUS, FOREARMS

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# Leverage Iso Row (Two Arms)

- Set 1: 12 x 44 lbs (20 kg)

- Set 2: 12 x 44 lbs (20 kg) 

- Set 3: 12 x 55,1 lbs (25 kg) 

# Leverage Iso Row (One Arm)

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

- Set 2: 12 x 44 lbs (20 kg)

- Set 3: 12 x 49,6 lbs (22,5 kg)
- Set 4: 12 x 55,1 lbs (25 kg)
- Set 5: 12 x 66,1 lbs (30 kg)

# Wide-Grip Lat Pulldowns

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

- Set 2: 12 x 61,7 lbs (28 kg)

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

- Set 4: 12 x 72,7 lbs (33 kg)

- Set 5: 12 x 77,1 lbs (35 kg)

- Set 6: 12 x 88,1 lbs (40 kg)

# Smith Machine Upright Rows

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

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

- Set 3: 12 x 60,6 lbs (27,5 kg)

- Set 4: 12 x 60,6 lbs (27,5 kg)

# Reverse Barbell Curl / Behind Back Barbell Wrist Curl (Superset)

- Set 1: 12 x 44 lbs (20 kg) / 12 x 66,1 lbs (30 kg)

- Set 2: 12 x 55,1 lbs (25 kg) / 12 x 66,1 lbs (30 kg)

- Set 3: 12 x 55,1 lbs (25 kg) / 12 x 71,6 lbs (32,5 kg)

# MORNING WALK TIME: 44,57 MINUTES

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# Workout Notes:
I could probably write a lot of words and try to explain in detail how this workout went. But, instead of doing that, I'll try to sum it up with a single sentence: Post-cheat day workout = awesome performance!

Cheat Day Fifty Six

After having spent the previous two cheat days in moderation it was finally time to go all-in once again! The reason for the recent moderation was due to my girlfriend celebrating her birthday, which meant that I took the opportunity to have two cheat days close to each other (one on my regular cheat day and one on her birthday). I keep hearing how a lot of you guys love to see these mouth watering food entries and I hope this one will satisfy your visual needs!

Morning chocolate - I'm half-way through at this point!

Breakfast items (some missing!)

Buns! Just out of the oven!

Morning banana & raspberry smoothie in a bowl!

Had a couple of peanut butter buns!

One bun with brie cheese, chorizo salami and Bearnaise sauce.

Quick meal at McDonalds!

Tried chicken bits... tasted like meatballs!

A sour strawberry candy rod!

Tried a Jawbreaker for the first time in my life...

... it was a frustrating experience!

Chocolate biscuits on the way home.

Tried making chocolate/gingerbread pancakes.

Saved them for desert!

Evening pizza!

Chocolate pancakes, chocolate ice cream and chocolate topping!

Peanut butter snacks for the evening!

# Estimated Total Calorie Intake: 7000+

# What's up tonight?
Tonight, my girlfriend is at a party with her school mates. That means that I got the apartment all to myself. That will most likely result in me watching some kind of action movie. Either that, or I'll simply be on the couch doing absolutely nothing. To be honest, that's probably what I need the most right now - recovery, and, doing absolutely nothing.

Training Day Three Hundred Four

First of all, yes, I am doing the side chest pose with a lollipop in my mouth. Now that we got that out of the way, let's continue on with the training day entry. The morning started with a visit to Halmstad University for a group assignment. We got to use some Project Management simulation tool by Harvard Business School. It was a rather interesting piece of online software where you got to manipulate various variables during a project management scenario, such as budget, skill-level of workers, amount of outsourcing, etc. All the manipulations would then result in consequences, which in turn would effect to the task of managing a successful project. After that, it was time for some good ol' grocery shopping before finally heading home. After unpacking everything it was time to head over to an old buddy of mine before finally being able to enter the gym at Laholms HälsoCenter for a chest and biceps workout - the workout of workouts!

Side chest pic taken in the evening prior to my workout.

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# WORKOUT: CHEST, BICEPS

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# Machine Chest Press

- Set 1: 12 x 44 lbs (20 kg)

- Set 2: 12 x 44 lbs (20 kg)

- Set 3: 12 x 55,1 lbs (25 kg)

- Set 4: 12 x 66,1 lbs (30 kg)
- Set 5: 12 x 66,1 lbs (30 kg)

- Set 6: 12 x 77,1 lbs (35 kg)
- Set 7: 12 x 77,1 lbs (35 kg)

- Set 8: 12 x 88,1 lbs (40 kg)
 

# Cable Chest Fly

- Set 1: 12 x 22 lbs (10 kg)

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

- Set 3: 12 x 28,6 lbs (13 kg)

- Set 4: 12 x 33 lbs (15 kg)
- Set 5: 12 x 33 lbs (15 kg)
- Set 6: 12 x 44 lbs (20 kg)

# Barbell Curl (EZ-Bar) (Partial)

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

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

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

- Set 4: 12 x 33 lbs (15 kg)
- Set 5: 12 x 33 lbs (15 kg)
- Set 6: 12 x 38,5 lbs (17,5 kg)
- Set 7: 12 x 44 lbs (20 kg)
- Set 8: 12 x 49,6 lbs (22,5 kg)

# Biceps Curl Machine

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

- Set 2: 12 x 17,6 lbs (8 kg)

- Set 3: 12 x 22 lbs (10 kg)

- Set 4: 12 x 28,6 lbs (13 kg)

# MORNING WALK TIME: 46,31 MINUTES

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# Workout Notes:
Exhaustion... That's the word for the day, workout and evening! Right now, I'm incredibly tired and struggling to keep myself alert. Most likely I would have benefited from resting this day, but seeing as tomorrow is the day that I had planned, that will be the day for that. Even though I'm feeling really tired at the moment, the workout wasn't really showing that poor of a performance. In fact, it's rather outside of the gym that I'm feeling the downside of it all. In any case, I'm thoroughly looking forward to tomorrow's cheat day, and hopefully I'll be more alert going into the next week.

Training Day Three Hundred Three

I started this morning with having my girlfriend tag along for the usual morning walk, and since I've somehow managed to become her personal chef, I decided to make her some protein pancakes as soon as we got home. After that it was time to get to work, or should I say, apply for work. My girlfriend and I are currently in the process of starting at a new workplace. It'll only mean a few opportunities each month, but at least it's an extra income.

Quads pic taken this evening after my workout.

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# WORKOUT: QUADS, ABS

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# Barbell Front Squats

- Set 1: 12 x 44 lbs (20 kg)

- Set 2: 12 x 44 lbs (20 kg)

- Set 3: 12 x 44 lbs (20 kg)

- Set 4: 12 x 55,1 lbs (25 kg)
- Set 5: 12 x 55,1 lbs (25 kg)
- Set 6: 12 x 66,1 lbs (30 kg)
- Set 7: 12 x 77,1 lbs (35 kg)
- Set 8: 12 x 82,6 lbs (37,5 kg)
- Set 9: 12 x 82,6 lbs (37,5 kg)
- Set 10: 12 x 82,6 lbs (37,5 kg)
- Set 11: 12 x 88,1 lbs (40 kg)
- Set 12: 12 x 104,7 lbs (47,5 kg)

# Leg Extension Machine

- Set 1: 12 x 44 lbs (20 kg)

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

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

- Set 4: 12 x 88,1 lbs (40 kg)
- Set 5: 12 x 110,2 lbs (50 kg) (3 cheat reps)

 

# Incline Bench Crunches

- Set 1: 20 x Bodyweight

- Set 2: 20 x Bodyweight

- Set 3: 20 x Bodyweight

- Set 4: 20 x Bodyweight
- Set 5: 20 x Bodyweight
- Set 6: 20 x Bodyweight

# MORNING WALK TIME: 41,07 MINUTES

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# Workout Notes:
The morning walk wasn't the only thing that my girlfriend joined in on, in fact, she also joined me for today's quads and abs workout. Last quads workout was also carried out together and I must say that she's good at pushing my limits. To be honest, I think I'm really needing a training partner. Not because I can't motivate myself to work hard, but because I need someone to help me with the forced reps. In any case, I'll definitely be feeling this workout during the upcoming days.

Training Day Three Hundred Two

It's been a productive day today. My girlfriend is working hard with her diet and she's asked me to cook some meals for her current week. This morning was spent preparing her lunch boxes, as well as making sure that all the personal projects are at the state that they need to be. The afternoon, and prior to working out, was spent working, as well as taking care of work related matters. Tonight, I need to pack my own food and prepare for tomorrow's day at the University. As I said, a productive day!

Calves pic taken this morning after breakfast.

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# WORKOUT: DELTS, ROTATOR CUFFS, CALVES

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# One Arm Cable Lateral Raise

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

- Set 2: 12 x 11 lbs (5 kg)

- Set 3: 12 x 11 lbs (5 kg)

- Set 4: 12 x 15,4 lbs (7 kg)
- Set 5: 12 x 15,4 lbs (7 kg)
- Set 6: 12 x 17,6 lbs (8 kg)

# Bent Over Cable Rear Delt Fly

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

- Set 2: 12 x 11 lbs (5 kg)

- Set 3: 12 x 11 lbs (5 kg)

- Set 4: 10 x 15,4 lbs (7 kg)
 

# Dumbbell 90/90 Standing External Rotation

- Set 1: 12 x 15,4 lbs (7 kg)

- Set 2: 12 x 15,4 lbs (7 kg)

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

# Smith Machine Calf Raise

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

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

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

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

# Smith Machine Calf Raise / Calf Raise (Superset)

- Set 1: 20 x 44 lbs (20 kg) / 30 x Bodyweight

- Set 2: 20 x 44 lbs (20 kg) / 30 x Bodyweight

# MORNING WALK TIME: 43,59 MINUTES

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# Workout Notes:
During today's workout I got an important phone call, which meant that I had to leave early. Due to this, I decided to cut my workout shorter than usual. That meant a lot less sets, supersets, and higher initial weights. To be honest, I don't think I've been this tired in my delts in a long time. Seems like being stressed at the gym gives a damn good pump!

Training Day Three Hundred One

As you might have read in my previous entry, today I added more carbs to my diet. That meant that this would be my first workout with the new order of things. The day had been a rather calm one just prior to hitting the gym and I was excited to see the effect of the extra carbs.

Triceps pic taken this afternoon after lunch.

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# WORKOUT: HAMSTRINGS, TRICEPS

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# Lying Leg Curl

- Set 1: 12 x 15,4 lbs (7 kg)

- Set 2: 12 x 15,4 lbs (7 kg)

- Set 3: 12 x 17,6 lbs (8 kg)

- Set 4: 12 x 19,8 lbs (9 kg)
- Set 5: 12 x 19,8 lbs (9 kg)
- Set 6: 12 x 22 lbs (10 kg)
- Set 7: 12 x 22 lbs (10 kg)
- Set 8: 12 x 22 lbs (10 kg)
- Set 9: 12 x 26,4 lbs (12 kg)

- Set 10: 12 x 28,6 lbs (13 kg)

- Set 11: 12 x 30,8 lbs (14 kg)

- Set 12: 12 x 33 lbs (15 kg)

# Triceps Cable Pushdowns (V-Bar)

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

- Set 2: 12 x 30,8 lbs (14 kg)

- Set 3: 12 x 33 lbs (15 kg)

- Set 4: 12 x 39,6 lbs (18 kg)
- Set 5: 12 x 44 lbs (20 kg)
- Set 6: 12 x 50,7 lbs (23 kg)
- Set 7: 12 x 55,1 lbs (25 kg)
- Set 8: 12 x 61,7 lbs (28 kg)
- Set 9: 12 x 63,9 lbs (29 kg)

- Set 10: 12 x 66,1 lbs (30 kg)

- Set 11: 12 x 72,7 lbs (33 kg)

- Set 12: 12 x 81,5 lbs (37 kg)

# MORNING WALK TIME: 45,12 MINUTES

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# Workout Notes:
Let's cut straight to the chase. Today's workout was definitely meeting my expectations. The slow and strained feeling that sometimes linger throughout the workouts was severely diminished. Hopefully this will be an ongoing effect as I evaluate the diet for weeks to come.