Cheat Day Sixty One

A lot has happened the last couple of weeks, which resulted in this week becoming a really busy one. First of all, we've bought a new car due to the old one breaking down on the freeway. Secondly, I'm about to launch my very own podcast, where the first episode will hit you guys this upcoming Wednesday. Third, and last, this Friday included the exam that was the final one within my three year long Sports Science Programme. Due to all of this, today felt like a great time to celebrate!

Regular morning breakfast items...

Regular daily first meal...

A protein bar!

Okay, finally some real cheat food!

Brie cheees left overs!

Candy!

Pastries!

Pizza with french fries!

More candy!

Chocolate ice cream times two!

Oh yes, the return of the fluff!

Time to get going!

Combining the fluff with chocolate ice cream... Oooh!

A few peanut butter toasts!

More!

Some chocolate with crunchy corn inside!

# Estimated Total Calorie Intake: 7000+

# What's up tonight?
There isn't much in store for the rest of the night seeing as it's getting late and that I'm beyond exhaustion. All that is left now is to slip deep into bed and enjoy a night of rest with my baby at my side. I believe that I've earned it.

Training Day Three Hundred Twenty Eight

It's been a busy week with lots of stuff to do, which has meant that the studying for tomorrow's upcoming exam has been postponed until the last minute. I'm not unprepared for it, but I would have liked to get at least one more day of studying prior to his. Nevertheless, things are where they are and it's the last course of the semester. Time for the leg entry!

Quads pic taken this morning after breakfast.

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# WORKOUT: QUADS, ABS

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# Barbell Front Squats To A Bench

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

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

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

- Set 4: 12 x 77,1 lbs (35 kg)
- Set 5: 12 x 77,1 lbs (35 kg)
- Set 6: 12 x 88,1 lbs (40 kg)
- Set 7: 12 x 88,1 lbs (40 kg)
- Set 8: 12 x 93,6 lbs (42,5 kg)
- Set 9: 12 x 99,2 lbs (45 kg)
- Set 10: 12 x 104,7 lbs (47,5 kg)
- Set 11: 12 x 110,2 lbs (50 kg)
- Set 12: 12 x 121,2 lbs (55 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)

 

# Hanging Leg Raises

- Set 1: 12 x Bodyweight

- Set 2: 12 x Bodyweight

- Set 3: 12 x Bodyweight

- Set 4: 12 x Bodyweight

# MORNING WALK TIME: 43,11 MINUTES

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# Workout Notes:
I was extremely careful during today's workout so that I wouldn't strain myself too much. Reason for this was due to me feeling slightly dizzy this morning. I think that it's most likely the effect of a week filled with stressful situations. In any case, I did the best I could out of the situation that I was in, and the workout was decent.

Training Day Three Hundred Twenty Seven

As you might have read earlier in the week there was some exciting news in the horizon. What is it, you ask? It's in fact a new and awesome podcast for you guys to tune into. The first episode is planned to be released next week and it'll feature a well-known profile within the Swedish bodybuilding and fitness industry. Unfortunately, for those living outside of Sweden, the episode will be featured in Swedish. The plan is to have both Swedish as well as English episodes. However, to begin with, due to the geographical circumstances, Swedish profiles are prioritized. In any case, here's today's workout entry!

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 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 17,6 lbs (8 kg)
- Set 5: 12 x 17,6 lbs (8 kg)
- Set 6: 12 x 22 lbs (10 kg)

# Reverse Fly Machine

- Set 1: 12 x 72,7 lbs (33 kg)

- Set 2: 12 x 77,1 lbs (35 kg)

- Set 3: 12 x 77,1 lbs (35 kg)

- Set 4: 12 x 77,1 lbs (35 kg)
- Set 5: 12 x 81,5 lbs (37 kg)
- Set 6: 12 x 92,5 lbs (42 kg)
 

# Dumbbell 90/90 Standing External Rotation

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

- Set 2: 12 x 20,9 lbs (9,5 kg)

- Set 3: 12 x 22 lbs (10 kg)
 

# Smith Machine Calf Raise / Calf Raise (Superset)

- Set 1: 20 x 49,6 lbs (22,5 kg) / 30 x Bodyweight

- Set 2: 20 x 49,6 lbs (22,5 kg) / 40 x Bodyweight
- Set 3: 20 x 49,6 lbs (22,5 kg) / 40 x Bodyweight

# MORNING WALK TIME: 42,21 MINUTES

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# Workout Notes:
The usual progress continues, and thankfully, it's all positive. The weights are still being increased and the workouts keep getting better and better. In fact, all the negative stuff, such as performance issues, keep happening outside of the gym rather than inside. I'm much more tired in the evening while doing trivial things at home rather then when I need to carry out a heavy workout. Keep on moving!

Training Day Three Hundred Twenty Six

You know that feeling when you have a million loose ends and you just want to tie them all up in a giant knot and get things over with? That is the exact feeling that I've been having the entire day. Lots of stuff are hitting me from every angle and I'm forced to be real patient about it. However, they're all leading to new and awesome improvements. Hence, I'm not really complaining about it!

Triceps pic taken this morning after breakfast.

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# WORKOUT: HAMSTRINGS, TRICEPS

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# Lying Leg Curl

- Set 1: 12 x 17,6 lbs (8 kg)

- Set 2: 12 x 19,8 lbs (9 kg)

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

- Set 4: 12 x 22 lbs (10 kg)
- Set 5: 12 x 22 lbs (10 kg)
- Set 6: 12 x 22 lbs (10 kg)
- Set 7: 12 x 26,4 lbs (12 kg)
- Set 8: 12 x 26,4 lbs (12 kg)
- Set 9: 12 x 28,6 lbs (13 kg)

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

- Set 11: 12 x 33 lbs (15 kg)

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

# Barbell Lying Triceps Extensions (EZ-Bar)

- Set 1: 12 x 38,5 lbs (17,5 kg)

- Set 2: 12 x 38,5 lbs (17,5 kg)

- Set 3: 12 x 38,5 lbs (17,5 kg)

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

# One Arm Triceps Cable Pushdowns

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

- Set 2: 12 x 28,6 lbs (13 kg)

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

- Set 4: 12 x 33 lbs (15 kg)

# MORNING WALK TIME: 41,35 MINUTES

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# Workout Notes:
The awesome progress continues as a new week has arrived. Today's workout was carried out with excellent performance as well as form. The weights were increased and I felt stronger than usual, even though this is the third training day in a row. The best part about it? There's good progress to be found in the mirror as well!

Training Day Three Hundred Twenty Five

There are a lot of preparations being done this weekend due to some exciting news that'll be hitting you guys during the upcoming week. It involves a new segment on the website, and hopefully it'll be an ongoing segment. To begin with, it'll mostly be aimed towards those fluent in the Swedish language, however, the idea is to expand it into a international domain. Stay tuned! And now, here's today's workout!

Back double biceps pic taken this afternoon prior to the gym.

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# WORKOUT: BACK, TRAPEZIUS, FOREARMS

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# Leverage Iso Row (One Arm)

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

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

- Set 3: 12 x 66,1 lbs (30 kg)
- Set 4: 12 x 77,1 lbs (35 kg)
- Set 5: 12 x 77,1 lbs (35 kg)
- Set 6: 12 x 88,1 lbs (40 kg)

# Wide-Grip Lat Pulldowns

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

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

- Set 3: 12 x 77,1 lbs (35 kg)

- Set 4: 12 x 88,1 lbs (40 kg)

- Set 5: 12 x 99,2 lbs (45 kg)

- Set 6: 12 x 116,8 lbs (53 kg)

# Smith Machine Upright Rows

- Set 1: 12 x 60,6 lbs (27,5 kg)

- Set 2: 12 x 60,6 lbs (27,5 kg)

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

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

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

- Set 1: 12 x 66,1 lbs (30 kg) / 12 x 88,1 lbs (40 kg)

- Set 2: 12 x 66,1 lbs (30 kg) / 12 x 88,1 lbs (40 kg)

- Set 3: 12 x 71,6 lbs (32,5 kg) / 12 x 88,1 lbs (40 kg)

# MORNING WALK TIME: 43,56 MINUTES

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# Workout Notes:
Normally, I'm used to carrying out the back workout the day after a cheat day. Today, that wasn't the case and it does feel different. The usual reps are slightly more strained than they normally are; not that it matters, seeing as the weights are still progressing upwards. Awesome stuff!

The Article About Me in BODY Magazine

I made a post a while back about dreams coming true (click here to read about it). One of these dreams was ending up in the Swedish Bodybuilding and Fitness Magazine called BODY Magazine. As you all know, this finally happened and I've been asked to post the article online so that all you Swedes can read it. Said and done, here it is.   

I'm definitely honored by the words that Alex has written. Thanks for the opportunity buddy!

Click on the image for a larger view!

Training Day Three Hundred Twenty Four

Yesterday was a wonderful day where my girlfriend and I celebrated our three year long journey together. Today, we're still taking it easy and kicking it back. The week that we're heading into is quite hectic, and for those of you who are from Sweden, there's some really good news to be found. But, for now, here's today's training entry!

Side chest pic taken this afternoon prior to the gym.

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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 55,1 lbs (25 kg)

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

- Set 4: 12 x 77,1 lbs (35 kg)
- Set 5: 12 x 83,7 lbs (38 kg)

- Set 6: 12 x 88,1 lbs (40 kg)
- Set 7: 12 x 92,5 lbs (42 kg)

- Set 8: 12 x 99,2 lbs (45 kg)
 

# Incline Bench Dumbbell Chest Press

- Set 1: 12 x 31,9 lbs (14,5 kg)

- Set 2: 12 x 31,9 lbs (14,5 kg)

- Set 3: 12 x 37,4 lbs (17 kg)

- Set 4: 8 x 42,9 lbs (19,5 kg)

# Dumbbell Biceps Curl (Alternate)

- 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)

- Set 4: 12 x 20,9 lbs (9,5 kg)
- Set 5: 12 x 22 lbs (10 kg)
- Set 6: 12 x 26,4 lbs (12 kg)

# Biceps Curl Machine

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

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

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

- Set 4: 12 x 33 lbs (15 kg)

# MORNING WALK TIME: 43,07 MINUTES

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# Workout Notes:
Today's workout was pretty awesome. It was actually a long time ago since I did my chest and biceps workout the day after a cheat day. I definitely noticed the extra calorie boost. The body felt strong and alert, and I could also sense the difference in how I was sweating. Usually, when I'm drained from a week of dieting, it can almost feel like I'm having cold sweats. Today, that wasn't the case, in fact, the performance was above average.

Cheat Day Sixty

The day has finally arrived! No, not cheat day, even though that is also the case, but the day where my girlfriend and I celebrate our three year long journey together. We've gone through so much, everything from me removing 1.5 kilos (3,3 lbs) of excess skin, to her having a blood clot in her leg and lung. It's amazing how we've found so much support in each other, and I can't imagine a life without her. This morning, we picked up my parents and drove off to Malmö for a lovely buffet. This is in fact our favorite buffet, and we pigged out completely. After that, we took a tour down to the supermarket in Hyllinge, where we bought some evening goodies. In any case, due to the fact that I want to spend the day with her instead of writing here, let's move on to the regular pictures!

Three years of love contained within one single image.

Morning protein bar to keep the hunger at bay before the buffet!

At the buffet - first table!

Second table!

Third table!

My first plate!

The second plate!

Desert table!

Desert - now on my plate!

A visit to the candy shop on the way home!

Lots of goodies!

Oooh, more goodies!

Down in the bag you go!

Evening sub ingredients!

Voila! All laid up and ready to eat!

Can't forget the important evening chocolate ice cream!

# Estimated Total Calorie Intake: 6000+

# What's up tonight?
After the buffet, and road trip with my parents, we were actually invited to come down to their place for a barbecue. However, I'm dead set on the subs, so that'll definitely be my treat. After that, my girlfriend and I have decided on watching the new Texas Chainsaw Massacre remake, after which we'll most likely slip into bed and talk about the wonderful three years we've had together. Have an awesome Friday folks!

Training Day Three Hundred Twenty Three

This has been the last day of work and obligations before my girlfriend and I celebrate it being Friday, as well as the fact that we've been together for three years. This meant that we both went all-in and made sure that all work was out of the way so we can just enjoy tomorrow without any feelings of guilt. In fact, today's workout was carried out in Båstad due to work. Here is the workout folks!

Quads pic taken this morning after breakfast.

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# WORKOUT: QUADS, ABS

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# Barbell Front Squats To A Bench

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

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

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

- Set 4: 12 x 77,1 lbs (35 kg)
- Set 5: 12 x 77,1 lbs (35 kg)
- Set 6: 12 x 88,1 lbs (40 kg)
- Set 7: 12 x 88,1 lbs (40 kg)
- Set 8: 12 x 93,6 lbs (42,5 kg)
- Set 9: 12 x 99,2 lbs (45 kg)
- Set 10: 12 x 104,7 lbs (47,5 kg)
- Set 11: 12 x 110,2 lbs (50 kg)
- Set 12: 12 x 121,2 lbs (55 kg)

# Leg Extension Machine

- Set 1: 12 x 40 lbs (18,1 kg)

- Set 2: 12 x 50 lbs (22,6 kg)

- Set 3: 12 x 80 lbs (36,2 kg)

- Set 4: 12 x 120 lbs (54,4 kg)

 

# Incline Bench Crunches

- Set 1: 30 x Bodyweight

- Set 2: 30 x Bodyweight

- Set 3: 30 x Bodyweight

- Set 4: 30 x Bodyweight

# MORNING WALK TIME: 42,34 MINUTES

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# Workout Notes:
I've been rather worn out the last couple of days in the sense that I'm losing the weight faster than expected. Along with that, I'm also hungrier than usual. Hence, I was a bit worried about today's performance, especially since quads were on the menu. However, the workout wasn't negatively affected in any way. The only real problem was that I forgot that the Leg Extensions were supposed to consist of 5 sets instead of the 4 that were executed. All-in-all a good workout!