Bringing Awesome Back: July 2013

Wednesday, July 31, 2013

Training Day Three Hundred Seventy Three

Yesterday I had to work and finalize the last episode Bringing Awesome Back Goes Radio. Latest guest is Rookie Westin and you can find the episode by clicking here. Today is yet again about work, and due to working the evening I had to take care of the workout just prior to that. Hence, here's an early training entry!

Quads pic taken this morning after breakfast.

# WORKOUT: QUADS, ABS

# 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 242,5 lbs (110 kg)

# Hack Squat Machine

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

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

- Set 3: 8 x 132,2 lbs (60 kg)
- Set 4: 8 x 220,4 lbs (100 kg)

# Ab Roller

- Set 1: 12 x Bodyweight

- Set 2: 12 x Bodyweight

- Set 3: 14 x Bodyweight

- Set 4: 14 x Bodyweight

# MORNING WALK TIME: 45,22 MINUTES

# Workout Notes:
As the Editor-in-Chef at BODY Magazine, Alex Danielsson, told me when he was a guest in my very first podcast show, he wants to feel the taste of blood in his mouth when the workout is over and done with. Well, that was definitely the case in today's workout. Time to endure the walk to the car as I head home from Laholms HälsoCenter.

Radio Episode #5: Rookie Westin | Fitness Athlete

That's right folks, two weeks have passed and it's yet again time to head into the world of bodybuilding and fitness in the fifth episode of Bringing Awesome Back Goes Radio. As usual, I've invited a guest to join me in this training-oriented podcast, and this time it's none other than the most seasoned Rookie in the business - Rookie Westin. Besides being an athlete, he's also the co-creator of the competitive event called Fitness Five - an event that has lead many of the regular gym goers onto a competitive path. Rookie's accomplishments on the Athletic Fitness scene, as well as his persistent track record, has made him into a well-known profile within the training and fitness industry. This is our chance to see what makes the "Rookie" up north tick!

CLICK HERE FOR A DIRECT LINK TO THE EPISODE

Or use the Media Player further down!

# INTERVIEW TIMELINE:

* 00:00 - Opening talk
* 07:17 - Rookie is introduced
* 08:23 - Rookie on keeping a simple mind
* 08:38 - Rookie on where he got his name from
* 11:03 - Rookie on what it would take for him to budge from a bet or competition
* 12:00 - Rookie on CrossFit and becoming great in one single sport
* 14:23 - Rookie on creating Fitness Five and why the visual aspect is removed
* 16:46 - Rookie on his interest for bodybuilding and competing visually
* 17:54 - Rookie on pushing through pain and going to your "happy place"
* 21:10 - Rookie on performing with expectations
* 22:40 - Rookie on being realistic with your own capacity
* 23:30 - Rookie on performing at your best and reaching your true potential
* 25:20 - Rookie on performing without keeping score
* 26:21 - Rookie on why it's important to focus on your own performance
* 27:32 - Rookie on who would not benefit from a self-focusing attitude
* 28:50 - Rookie on why he almost never gets angry or upset with himself
* 31:35 - Rookie on his nutrition and struggle with keeping it strict
* 33:36 - Rookie on whether he'd be overweight without his interest in sport
* 35:01 - Rookie on his eating habits and knowing when enough is enough
* 36:41 - Rookie on cheat days and why he has them
* 39:41 - Rookie answers 10 quick questions
* 44:06 - Rookie shares final tips from his own life experience
* 45:12 - Thank you Rookie!
* 48:30 - Final reflections

# Check it out!
Find out what Rookie is blogging about: http://www.body.se/bloggar/rookie-westin
Get in touch with Rookie on Facebook: https://www.facebook.com/rookie.westin
Watch what Rookie's doing on YouTube: http://www.youtube.com/user/TheRookiewestin/
Rookie's Optimal Fitness: http://www.optimalfitness.se
Fitness Five: http://www.fitnessfive.se/

Tuesday, July 30, 2013

Training Day Three Hundred Seventy Two

Last day was all about work, work and work. Today is also about work, however, it's the good kind of work. Last night I got the upcoming interview with Swedish fitness athlete Rookie Westin completed. That has meant that this day has been all about finalizing the things surrounding tomorrow's launch. Adding to that, I've also had to work for a few hours this evening. In any case, there's a few things that needs to be done before the interview is properly prepared, so here's today's training entry before getting down to business once again.

Calves pic taken this evening prior to workout.

# WORKOUT: DELTS, ROTATOR CUFFS, CALVES

# 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)

# Standing One-Arm Lateral Raise

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

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

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

- Set 4: 8 x 26,4 lbs (12 kg)
- Set 5: 8 x 31,9 lbs (14,5 kg)
- Set 6: 8 x 37,4 lbs (17 kg)

# Dumbbell 90/90 Standing External Rotation

- 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)

# 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 242,5 lbs (110 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 187,3 lbs (85 kg)

# MORNING WALK TIME: 44,37 MINUTES

# Workout Notes:
Yet another awesome workout has arrived. Today, I finally hit the 5x60 kilo mark on the Smith Machine Behind Back Shoulder Press. It was a struggle, and it wasn't pretty, but the weights were finally up in the air on the fifth repetition. Hopefully the good times will continue!

Monday, July 29, 2013

Training Day Three Hundred Seventy One

It's the last work day before I get a day off once again. I'm currently also working at another place this afternoon/evening, which meant that I had to get my workout over real quick. In fact, as the evening closes in, I have some personal work to take care off as well. Let's face it, today is all about work!

Triceps pic taken this afternoon prior to workout.

# WORKOUT: HAMSTRINGS, TRICEPS

# 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 77,1 lbs (35 kg)
- Set 8: 3 x 99,2 lbs (45 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: 4 x 60,6 lbs (27,5 kg)

# Triceps Cable Pushdowns (Rope)

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

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

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

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

# MORNING WALK TIME: 45+ MINUTES

# Workout Notes:
I had myself a slow start at the gym today and was constantly telling myself to stay focused. To my surprise though, the initial sets of Lying Leg Curl felt pretty good. The rest of the workout wasn't bad, but it wasn't that fantastic either. All in all a good workout considering my level of exhaustion!

Sunday, July 28, 2013

Cheat Day Sixty Nine

To be honest, I'm all for an adventure, and usually we tend to go somewhere on our cheat day. This time though, we've had enough of walking, traveling and obligations. We're working a lot and we're also trying to do a lot when time for rest comes. Today, we both had to work up until 3 o'clock, and hence, we decided to have an easy going cheat day.

Chocolate mousse cake!

It's out!

Let the slicing begin!

Cake and bacon - perfect combo!

Peanut butter toasts, at least four of them!

Banana and coffee at work!

Had a chocolate bar in the car, well, kinda...

Time to buy new ones!

Some food at work!

An ice-cream cone for desert!

Evening pizza at home!

Pancakes with marshmallow fluff, butter and peanut butter!

Bag of potato chips for the movie!

# Estimated Total Calorie Intake: 7500+

# What's up tonight?
There won't be much happening tonight except for us kicking back in our coach and enjoying a good movie. The pizza has just sunk in and it's almost time to go into the bag of potato chips! Enjoy your night folks!

Saturday, July 27, 2013

Training Day Three Hundred Seventy

Initially, this day was supposed to be a cheat day. Everything was planned and we were dead set on some serious eating. However, due to some misunderstandings at work, my girlfriend had to work this evening, so we postponed the eating frenzy until tomorrow. That meant a back workout one day earlier than usual - and here it is!

Back double biceps pic taken this evening prior to my workout.

# WORKOUT: BACK, TRAPEZIUS, FOREARMS

# 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 198,4 lbs (90 kg)

# Chin-Ups

- Set 1: 6 x Bodyweight

- Set 2: 6 x Bodyweight
- Set 3: 7 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 121,2 lbs (55 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 77,1 lbs (35 kg)

- Set 4: 8 x 93,6 lbs (42,5 kg)

# Palms-Up Barbell Wrist Curl Over A Bench

- 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 88,1 lbs (40 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 82,6 lbs (37,5 kg)

# MORNING WALK TIME: 49,02 MINUTES

# Workout Notes:
Last back workout there were quite a few last sets that ended beneath the usual 8 reps. Now, today, I wasn't really expecting much, so I hadn't planned on going up to 8 this time either. However, I was pleasantly surprised as I found quite a lot of strength left in me. Although, to be fair, I'd say there was a bit of cheating going on. Nevertheless, a good workout!

Friday, July 26, 2013

Training Day Three Hundred Sixty Nine

I had myself a slightly stressful morning due to some personal stuff going on. Basically, it all boiled down misunderstandings, which meant that there had to be a lot of last minute decisions going on. On top of this, I have to get to work in the afternoon, which means I have to take care of the workout just prior to that. Having that said, there's something that makes everything alright - it's Friday! I'm not entirely sure why that is, considering I'll be working the entire weekend, buy hey, that doesn't stop you guys from enjoying yourselves. I'm leaving it to you to bring back the awesomeness this time!

Side chest pic taken this morning prior to workout.

# WORKOUT: CHEST, BICEPS

# 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)

# Chest Fly Machine

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

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

# Barbell Biceps Curl (Close Grip)

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

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

- Set 3: 8 x 49,6 lbs (22,5 kg)

- Set 4: 8 x 49,6 lbs (22,5 kg)
- Set 5: 8 x 55,1 lbs (25 kg)
- Set 6: 8 x 55,1 lbs (25 kg)
- Set 7: 8 x 60,6 lbs (27,5 kg)
- Set 8: 8 x 71,6 lbs (32,5 kg)

# Biceps Curl Machine

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

- Set 2: 12 x 22 lbs (10 kg)

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

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

# MORNING WALK TIME: 43,41 MINUTES

# Workout Notes:
Amazing workout today! I've been struggling with hitting the 5x80 kilo mark on the Bench Press. Back when I did my first journey, this was easy, but as I started losing more and more weight, and muscle mass, I also lost a lot of my strength. In any case, it feels good that I'm slowly moving towards my old self. As far as the biceps portion of the workout was concerned, I had a pretty good session there as well. Awesome Friday workout, time to get to work!

Thursday, July 25, 2013

Training Day Three Hundred Sixty Eight

Yesterday we had the most amazing day. It wasn't that we did some extraordinary, but rather that we simply had time to enjoy ourselves without a million things happening all around us. To be honest, I feel that I've been lacking on the sleep department lately, and this night was quite possible the night that I needed in order to get things in balance once again. However, this evening, as well as the next days (including the weekend), it's all about work once again.

Quads pic taken this afternoon after my workout.

# WORKOUT: QUADS, ABS

# 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)

# Hack Squat Machine

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

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

- Set 3: 8 x 132,2 lbs (60 kg)
- Set 4: 8 x 209,4 lbs (95 kg)

# Ab Roller

- Set 1: 12 x Bodyweight

- Set 2: 12 x Bodyweight

- Set 3: 12 x Bodyweight

- Set 4: 14 x Bodyweight

# MORNING WALK TIME: 44,35 MINUTES

# Workout Notes:
I was incredibly happy with today's performance. In the last couple of workouts I have been a bit off my game, and I've been thinking that it might have something to do with the lack of sleep. As the entry previously hinted, last night's sleep was good, and so was the performance at the gym. Hopefully this will be an ongoing theme as I head into a weekend of work!

Tuesday, July 23, 2013

Training Day Three Hundred Sixty Seven

Had the day off from work and tomorrow will mean the same, although, I have some important stuff to take care off as I'm driving my mother to the hospital for a check-up. This is due to the unfortunate event that took place a few weeks ago (read about it here). Hopefully the visit will give some clarity in the current situation. In any case, here's today's workout entry!

Calves pic taken this evening prior to workout.

# WORKOUT: DELTS, ROTATOR CUFFS, CALVES

# 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: 4 x 132,2 lbs (60 kg)

# Standing One-Arm Lateral Raise

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

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

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

- Set 4: 8 x 26,4 lbs (12 kg)
- Set 5: 8 x 31,9 lbs (14,5 kg)
- Set 6: 8 x 31,9 lbs (14,5 kg)

# Dumbbell 90/90 Standing External Rotation

- 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)

# Smith Machine Calf Raise

- Set 1: 8 x 44 lbs (20 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 187,3 lbs (85 kg)

# MORNING WALK TIME: 44,07 MINUTES

# Workout Notes:
What a difference between delts and calves today! The delts portion of the workout was very slow and hardly any progress was seen. However, as soon as calves got their fair share of attention everything was going awesome. The targeting of the muscle was perfect and I felt both confident and strong. Most likely this is the effect of my current line of work this summer. The delts are getting exhausted from some of the work activities while the calves are not that affected. In any case, this was a yin and yang workout!