Vegas, Olympia Weekend and Engagement!

Honestly, I don't even know where to begin. The fact that this is happening is more awesome than I could ever imagine - what am I talking about? I'm talking about the fact that today, my girlfriend and I, booked tickets to Las Vegas where we'll be going to the Olympia Weekend. This is an event that I've wanted to attend ever since I first got drawn into the world of bodybuilding. On top of this, we've got an hotel room booked at Caesar's Palace, a place that my girlfriend and I have been excited about experiencing for a long time. The fact that we'll get the chance to stay 6 nights there makes things even better. But, I haven't even begun talking about the best part. Not only is this a trip where we're getting to see some of the top professional bodybuilders of the world, but we're also planning something special outside of the Olympia... WE'RE GETTING ENGAGED! More info on our trip and all the awesome stuff that will come out of this will be posted along the way as we get closer and closer to taking off! Until then, remember, keep bringing awesome back!

That's right Vegas, we're coming! You better be ready!

Training Day Three Hundred Fifty

Today has been spent doing exciting things, what exactly, will be reveled soon. Unfortunately, just as daily life tends to be, today has also meant taking care of obligations. Nevertheless, in the big picture, good things are upon us, so let's keep on bringing awesome back!

Back double biceps pic taken at home this afternoon prior to workout.

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# WORKOUT: BACK, TRAPEZIUS, FOREARMS

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# Wide-Grip Lat Pulldowns

- Set 1: 5 x 55,1 lbs (25 kg)

- Set 2: 5 x 55,1 lbs (25 kg)

- Set 3: 5 x 88,1 lbs (40 kg)
- Set 4: 5 x 110,2 lbs (50 kg)
- Set 5: 5 x 132,2 lbs (60 kg)
- Set 6: 5 x 154,3 lbs (70 kg)
- Set 7: 5 x 176,3 lbs (80 kg)

# Chin-Ups

- Set 1: 6 x Bodyweight

- Set 2: 6 x Bodyweight
- Set 3: 6 x Bodyweight

# Cable Straight Arm Pulldowns

- 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 103,6 lbs (47 kg)

# Smith Machine Upright Rows

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

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

- Set 3: 8 x 71,6 lbs (32,5 kg) 

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

# Behind Back Barbell Wrist Curl

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

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

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

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

# Reverse Barbell Curl

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

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

- Set 3: 8 x 66,1 lbs (30 kg)
- Set 4: 8 x 71,6 lbs (32,5 kg) 

# MORNING WALK TIME: 43+ MINUTES

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# Workout Notes:
Today I had myself an absolutely awesome workout, not because it felt awesome, but rather because the weights were increased quite a bit compared to last time. Although, to be fair, I'd be surprised if I didn't, considering the extra food I'm stuffing myself with (by food, I mean "candy"). Good times folks, good times!

A visit to the Fitness Five Qualifier in Halmstad

Fitness Five, a competition including five different competitive elements - bench press, biceps curl, squats, chins and dips - took place in Tylösand, Halmstad yesterday. Actually, this was just one out of a few qualifiers that take place before the big finale in Malmö. Since Halmstad is only a 30 minute drive for my girlfriend and I, we took the opportunity to visit the event and snap a few photos. Here are the goodies!

Click here for all the pictures posted on Facebook 

Visit the official Fitness Five page at www.fitnessfive.se

At the Fitness Five entrance!

On my way down inside - weather wasn't too great...

Luckily we were inside!

Bench press was up once I got there.

Moving on to biceps curl!

Let's squat!

Chins - Women!

Chins - Men!

Chins continued...

Naturally, the event was well covered!

Protienbutiken with me at all times!

Moving on to dips. Ladies turn!

Dips - Men.

Dips - Men.

Dips - Men.

Dips - Men.

Dips - Men.

The qualifier winners, Linda Samuelsson and Rookie Westin!

Bringing Awesome Back with the men's winner, Rookie Westin.

Training Day Three Hundred Forty Nine

Today was supposed to be a cheat day, but, after a short conversation yesterday we decided to start early - nevertheless, this day had an particular plan. We weren't sure about it, which is the reason why this has not been announced until now, but we headed on up to the Fitness Five qualifier in Tylösand, Halmstad, to see the athletes compete. A full entry on that will be coming soon!

Side chest pic taken at the gym after my workout.

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# WORKOUT: CHEST, BICEPS

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# Bench Press

- Set 1: 5 x 44 lbs (20 kg)

- Set 2: 5 x 44 lbs (20 kg)

- Set 3: 5 x 66,1 lbs (30 kg)

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

- Set 6: 5 x 132,2 lbs (60 kg)
- Set 7: 5 x 154,3 lbs (70 kg)

- Set 8: 5 x 176,3 lbs (80 kg) (2 Forced Reps)
 

# Cable Chest Fly

- Set 1: 8 x 33 lbs (15 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 77,1 lbs (35 kg)
- Set 6: 8 x 77,1 lbs (35 kg)

# Barbell Biceps Curl

- Set 1: 5 x 44 lbs (20 kg)

- Set 2: 5 x 55,1 lbs (25 kg)

- Set 3: 5 x 55,1 lbs (25 kg)

- Set 4: 5 x 66,1 lbs (30 kg)
- Set 5: 5 x 77,1 lbs (35 kg)
- Set 6: 5 x 77,1 lbs (35 kg)
- Set 7: 5 x 88,1 lbs (40 kg)
- Set 8: 5 x 93,6 lbs (42,5 kg)

# Biceps Curl Machine

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

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

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

- Set 4: 8 x 48,5 lbs (22 kg)
- Set 5: 8 x 55,1 lbs (25 kg)
- Set 6: 6 x 59,5 lbs (27 kg)

# MORNING WALK TIME: 44,50 MINUTES

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# Workout Notes:
I'd say today's workout was average. Once I entered the gym I was extremely psyched and all over the place. Gradually, the excessive feeling degraded and the workout returned to normal. All-in-all, I'm happy with the result.

Cheat Day Sixty Five

Cheat day? Yes, although, not when I woke up this morning. My girlfriend and I had planned for this day to arrive tomorrow. However, after I came home from work we had a quick discussion, and it ended with us deciding that today was indeed a good day to cheat on our diet. In any case, here's what that will include. Oh, and due to the sheer boringness, the usual diet food that I ate won't be displayed.

Ice cream sandwich!

Peanut butter straight out of the jar!

Marshmallow fluff with a spoon!

Mixing the butter & fluff down with a banana!

Bag of pastries!

Bag of chocolate candy!

Main meal!

Chocolate ice cream for desert - standard protocol!

# Estimated Total Calorie Intake: 6000+

# What's up tonight?
Since we pretty much threw this cheat day into our schedule without thinking too much about it, tonight's entertainment is yet uncertain. Most likely we'll end up in front of the TV, or perhaps in the car, going on a cozy drive down to the beach. In any case, I know it'll be awesome. Hope you all have a good Friday night!

Training Day Three Hundred Forty Eight

After a few hectic days of trying to finalize piles of work, today's day off felt absolutely amazing. Although, the morning was actually spent taking care of a few things before my girlfriend and I could head out and think of nothing but ourselves. Naturally, we both ended this wonderful trip at Laholms HälsoCenter for a leg workout.

Quads pic taken this morning after breakfast.

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# WORKOUT: QUADS, ABS

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# Leg Extension Machine

- Set 1: 5 x 44 lbs (20 kg)

- Set 2: 5 x 44 lbs (20 kg)

- Set 3: 5 x 66,1 lbs (30 kg)

- Set 4: 5 x 88,1 lbs (40 kg)
- Set 5: 5 x 110,2 lbs (50 kg)
- Set 6: 5 x 154,3 lbs (70 kg)
- Set 7: 5 x 198,4 lbs (90 kg)
- Set 8: 5 x 220,4 lbs (100 kg)

# Hack Squat Machine

- Set 1: 8 x Sled

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

- Set 3: 8 x 88,1 lbs (40 kg)
- Set 4: 8 x 154,3 lbs (70 kg)

 

# Ab Roller

- Set 1: 8 x Bodyweight

- Set 2: 8 x Bodyweight

- Set 3: 8 x Bodyweight

- Set 4: 8 x Bodyweight

# MORNING WALK TIME: 44,10 MINUTES

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# Workout Notes:
I wanted to push myself a little bit during today's workout. My lower back issues have been keeping me from doing any Front Squats, so, instead of doing that, I used my lifting belt and took a tour on the Hack Squat Machine. I could still feel the pain, although, it wasn't as sharp and "threatening" as it usually is. Pretty good workout!

Training Day Three Hundred Forty Seven

Had my first day off from work in a while, and as usual, that means taking care of everything that hasn't been taken care of while working. I'm definitely putting a huge effort into making sure that I can spend tomorrow's day off without too many obligations. Nevertheless, tonight I'll get a head start on the time off and go see the new Superman movie, Man of Steel, in 3D. But, before that, here's today's training entry!

Calves pic taken this morning after breakfast.

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# WORKOUT: DELTS, ROTATOR CUFFS, CALVES

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# Smith Machine Behind Neck Shoulder Press

- Set 1: 5 x 44 lbs (20 kg)

- Set 2: 5 x 44 lbs (20 kg)

- Set 3: 5 x 66,1 lbs (30 kg)

- Set 4: 5 x 88,1 lbs (40 kg)
- Set 5: 5 x 110,2 lbs (50 kg)
- Set 6: 5 x 132,2 lbs (60 kg) (3 Forced Reps)

# One-Arm Incline Lateral Raise

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

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

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

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

# Dumbbell 90/90 Standing External Rotation

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

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

- Set 3: 8 x 26,4 lbs (12 kg)
 

# Smith Machine Calf Raise

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

- Set 2: 8 x 66,1 lbs (30 kg)
- Set 3: 8 x 88,1 lbs (40 kg)
- Set 4: 8 x 110,2 lbs (50 kg)
- Set 5: 8 x 132,2 lbs (60 kg)
- Set 6: 8 x 154,3 lbs (70 kg)
- Set 7: 8 x 176,3 lbs (80 kg)
- Set 8: 8 x 198,4 lbs (90 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 132,2 lbs (60 kg)

- Set 4: 8 x 154,3 lbs (70 kg)
 

# MORNING WALK TIME: 45,25 MINUTES

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# Workout Notes:
I was feeling slightly off my game during today's workout. To be fair, yesterday included less calories than usual, and adding to that, it also included a lot of walking. Usually, these two factors combined take a toll on the performance the next day. Nevertheless, given the facts, today's workout was decent.

Training Day Three Hundred Forty Six

The work continues and tomorrow is yet another day before I get to take some time off. Adding to that, this upcoming weekend will be the first weekend where I'm free since I started the new work place for the summer. It's not that I've worked to an extreme extent over there, it's just that I got a lot of other stuff going on, which means that my girlfriend and I get very little time together. All we're thinking is Vegas, Vegas, Vegas, Vegas. That's our current goal and main motivator. Olympia, here we come!

Thought I'd try black and white for once! Triceps pic taken this afternoon prior to workout.

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# WORKOUT: HAMSTRINGS, TRICEPS

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# Lying Leg Curl

- Set 1: 5 x 33 lbs (15 kg)

- Set 2: 5 x 33 lbs (15 kg)

- Set 3: 5 x 44 lbs (20 kg)

- Set 4: 5 x 44 lbs (20 kg)
- Set 5: 5 x 55,1 lbs (25 kg)
- Set 6: 5 x 66,1 lbs (30 kg)
- Set 7: 5 x 66,1 lbs (30 kg)
- Set 8: 5 x 77,1 lbs (35 kg)

# Dips

- Set 1: 5 x Bodyweight

- Set 2: 5 x Bodyweight

- Set 3: 5 x 5,5 lbs (2,5 kg)

- Set 4: 5 x 11 lbs (5 kg)
- Set 5: 5 x 16,5 lbs (7,5 kg)
- Set 6: 5 x 22 lbs (10 kg)
- Set 7: 5 x 44 lbs (20 kg)

# Triceps Cable Pushdowns (Rope)

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

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

- Set 3: 8 x 55,1 lbs (25 kg)

- Set 4: 8 x 77,1 lbs (35 kg)

# MORNING WALK TIME: 44,15 MINUTES

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# Workout Notes:
Had myself yet another awesome workout, although, there was one mistake made. Due to a friendly conversation with the gym owner, I completely forgot myself during the Dips exercise, which resulted in me losing a set. If this was the reason for me doing 5 reps on the last set instead of 4 - which I did the last time - I'm not sure of, but at least it's progress!

Training Day Three Hundred Forty Five

Yet another day of work and yet another day of preparations for the next work day. This summer is pretty much spent putting all our efforts into earning some cash so that we can hit the Olympia weekend in Vegas. Oh, and if that will happen, we're also planning on getting engaged over there. Good times are upon us!

Back double biceps pic taken at home after my workout.

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# WORKOUT: BACK, TRAPEZIUS, FOREARMS

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# Wide-Grip Lat Pulldowns

- Set 1: 5 x 55,1 lbs (25 kg)

- Set 2: 5 x 55,1 lbs (25 kg)

- Set 3: 5 x 88,1 lbs (40 kg)
- Set 4: 5 x 110,2 lbs (50 kg)
- Set 5: 5 x 132,2 lbs (60 kg)
- Set 6: 5 x 165,3 lbs (75 kg)

# Chin-Ups

- Set 1: 5 x Bodyweight

- Set 2: 6 x Bodyweight
- Set 3: 6 x Bodyweight

# Cable Straight Arm Pulldowns

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

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

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

- Set 4: 8 x 103,6 lbs (47 kg)

# Smith Machine Upright Rows

- 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 82,6 lbs (37,5 kg)

# Behind Back Barbell Wrist Curl

- 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)

# Reverse Barbell Curl

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

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

- Set 3: 8 x 66,1 lbs (30 kg)
- Set 4: 8 x 71,6 lbs (32,5 kg) 

# MORNING WALK TIME: 45,43 MINUTES

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# Workout Notes:
Yet another session added to the list of awesome workouts. I'm currently doing real well on the performance department, which is most likely due to the extra carbs that I added to my diet a while back. Adding to that, I'm also adding a few pieces of candy here and there. It might not be the best carb source, but hey, it's working for now!