Cheat Day Seventy Four

As you might have read in a previous training entry, I had my last workday at the retirement home recently. It's been an awesome summer getting to meet the old ladies and gentlemen over there, not to mention the staff! However, what has been less awesome has been the fact that I've felt rather exhausted lately, and, that my girlfriend and I have had less and less time to see each other. This cheat day morning, I decided to get up with my girlfriend at 6 so that we could at least enjoy our breakfast together. Tired as I were, I went back to bed as soon as she headed off and I proceeded to sleep in until 10. It took a while to get back at my regular speed, at which point I decided to make some American Pancakes! After that, I was open for business and ready to go!

Peanut butter - a must!

My favorite bread ready for toasting!

Some pastry!

Lots of chocolate!

Home made American pancakes with chocolate and syrup!

Evening Thai dinner!

Bag of candy!

Buttered popcorn for movie night!

# Estimated Total Calorie Intake: 5000+

# What's up tonight?
Tonight we're taking it easy at home kicking it back with a movie. As of now, the movie has not been decided, however, it's leaning towards an animated one. Have an awesome night folks!

Training Day Three Hundred Ninety Five

Today is a special day as it was my last day working at the retirement home this summer, and let me just say that I'll miss the crap out the lil' ladies and gentlemen. There's so much love, so much care and so much happiness within those walls, and it feels almost sad having to move on. I left them each with a hug and few words about how much I've enjoyed my time with them. In any case, here's today's workout entry!

Back double biceps pic taken this evening prior to workout.

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# WORKOUT: BACK, TRAPEZIUS, FOREARMS

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# Half-Range Stiff-Legged Deadlifts With Rotating Shrugs

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

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

- Set 3: 20 x 66,1 lbs (30 kg)
- Set 4: 20 x 66,1 lbs (30 kg)
- Set 5: 20 x 77,1 lbs (35 kg)
- Set 6: 20 x 99,2 lbs (45 kg)

# Wide-Grip Lat Pulldowns

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

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

- Set 3: 12 x 99,2 lbs (45 kg)
- Set 4: 12 x 110,2 lbs (50 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: 6 x 99,2 lbs (45 kg)

# Palms-Up Barbell Wrist Curl Over A Bench

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

- Set 2: 12 x 49,6 lbs (22,5 kg)

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

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

# Reverse Barbell Curl

- Set 1: 12 x 44 lbs (20 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)

# MORNING WALK TIME: 48,54 MINUTES

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# Workout Notes:
This was a pretty straining workout, especially considering the fact that I was tired from the very start. The 20 rep sets that's been going on through each workout got the body feeling a bit slow. Nevertheless, the sets were solid and the movement was slow and controlled. I'm definitely happy with what I got out of it.

Training Day Three Hundred Ninety Four

I've had an awesome day up to the point where I got to the gym. Not that the awesomeness was discontinued there, quite the opposite, my girlfriend and I have been in a positive mood all day long. Much of this enthusiasm comes from the fact that we're getting some time to recover. It feels great having the burden lowered and I can't wait for the weekend to come. In any case, here's today's workout entry!

Side chest pic taken this morning after breakfast.

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# WORKOUT: CHEST, BICEPS

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# Bench Press

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

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

- Set 3: 20 x 55,1 lbs (25 kg)

- Set 4: 20 x 66,1 lbs (30 kg)
- Set 5: 20 x 77,1 lbs (35 kg)

- Set 6: 20 x 88,1 lbs (40 kg)
- Set 7: 18 x 110,2 lbs (50 kg)

 

# Cable Chest Flyes

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

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

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

- Set 4: 12 x 44 lbs (20 kg)

# Alternate Cross Body Hammer Curls

- Set 1: 20 x 8,8 lbs (4 kg)

- Set 2: 20 x 11 lbs (5 kg)

- Set 3: 20 x 15,4 lbs (7 kg)

- Set 4: 12 x 20,9 lbs (9,5 kg)

# Overhead Cable Curl

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

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

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

- Set 4: 10 x 37,4 lbs (17 kg)

# MORNING WALK TIME: 45+ MINUTES

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# Workout Notes:
Holy crap the biceps were on fire today! The 20 reps had the muscle burning like a bonfire on May 1st (yeah, we start bonfires over in Sweden on that date). The Bench Presses were pretty decent and I failed in the 18th rep on the last set. I could probably do a few more, but I believe I have to get used to the concept of 20 reps first. In any case, awesome workout on the pump department. Let's keep on moving forward!

Training Day Three Hundred Ninety Three

It's been an exciting day as this morning marked the release for the latest episode of Bringing Awesome Back Goes Radio. This time, Anders Graneheim was kind enough take some time off for an hour. For those of you who don't know who he is, let me just say that this is as close as we're going to get to a true Swedish bodybuilding legend. Make sure you check out the episode by clicking here.

Quads pic taken this morning after breakfast.

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# WORKOUT: QUADS, ABS

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# Leg Extension Machine

- Set 1: 20 x 11 lbs (5 kg)

- Set 2: 20 x 11 lbs (5 kg)

- Set 3: 20 x 17,6 lbs (8 kg)

- Set 4: 20 x 17,6 lbs (8 kg)
- Set 5: 20 x 22 lbs (10 kg)
- Set 6: 20 x 22 lbs (10 kg)
- Set 7: 20 x 33 lbs (15 kg)
- Set 8: 20 x 44 lbs (20 kg)
- Set 9: 20 x 66,1 lbs (30 kg)
- Set 10: 18 x 88,1 lbs (40 kg)

# Leg Extension Machine (One Leg)

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

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

# Thigh Adductor

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

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

- Set 3: 12 x 165,3 lbs (75 kg)
- Set 4: 6 x 165,3 lbs (75 kg)

# Thigh Abductor

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

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

- Set 3: 12 x 143,3 lbs (65 kg)
- Set 4: 12 x 187,3 lbs (85 kg)

 

# Decline Bench Ab Crunches

- Set 1: 20 x Bodyweight

- Set 2: 20 x Bodyweight

- Set 3: 20 x Bodyweight

- Set 4: 20 x Bodyweight

# MORNING WALK TIME: 46,20 MINUTES

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# Workout Notes:
My chiropractor had the idea that I needed to do some endurance training. The reason wasn't concerning my back, and I won't really go into details as to why, but I figured that it'd be worth a shot. Quite frankly, it's not really endurance, but it's at least a much higher rep range than I'm used to. I'll simply have to see what this change will mean for my future health, as well as my muscular development.

Radio Episode #7: Anders Graneheim | Bodybuilding Legend

It's time for a brand new episode of Bringing Awesome Back Goes Radio and this time it's a living legend that's visiting the show. Anders Graneheim is the name and he's spoiled us for years with his amazing physique, which he's so eloquently displayed by competing in everything from amateur events to the Masters Olympia. His kind and giving nature is a rare trait that is deserving of admiration, and he's an awesome role model for anyone curiously seeking their way into the world of bodybuilding and fitness. I've been wanting to have a chat with this gentleman for years and it's finally time to shed some light on a kind soul that's burning bright for the industry of training. Tune in and learn from the man who has put a face on Swedish bodybuilding!

CLICK HERE FOR A DIRECT LINK TO THE EPISODE

Or use the Media Player further down!

# INTERVIEW TIMELINE:

* 00:00 - Opening talk
* 05:56 - Anders is introduced
* 06:42 - Anders on his kind and giving nature
* 09:17 - Anders on his religious background
* 12:09 - Anders on why he didn't feel a need to do his documentary at first
* 13:36 - Anders on appreciation from others
* 14:27 - Anders on having a camera crew in the house during a diet
* 16:00 - Anders on his competitive history
* 16:26 - Anders on dieting as a beginner compared to a veteran
* 18:33 - Anders on not being able to get into shape and his current priorities
* 21:27 - Anders on trying out different methods
* 23:59 - Anders on helping himself compared to helping others
* 25:28 - Anders on how to guide beginners into becoming independent
* 27:54 - Anders on motivation to diet during the beginning compared to Masters
* 30:40 - Anders on the importance of his first competition
* 31:46 - Anders shares some personal crazy diet mistakes
* 36:15 - Anders on bodybuilding and the acceptance for it
* 38:27 - Anders on why Norway is ahead of Sweden in bodybuilding
* 39:36 - Anders on why he perceived the old days as having more charm
* 41:07 - Anders on building interest for bodybuilding
* 42:56 - Anders on the lack of showmanship in today's bodybuilding
* 44:35 - Anders on Frank Zanes and Serge Nubrets of modern day bodybuilding
* 45:37 - Anders on his Tammer Training Camp and getting people to compete
* 46:57 - Anders on handling pressure and competing at the Masters Olympia
* 50:51 - Anders shares a few music tips
* 52:39 - Anders answers 10 quick questions
* 57:41 - Anders shares final tips from his own life experience
* 59:56 - Thank you Anders!
* 64:34 - Final reflections

# Check it out!
Get in touch with Anders on Facebook: https://www.facebook.com/anders.graneheim
Visit Anders' personal website: http://www.andersgraneheim.se/
Read what Anders is blogging about: http://www.body.se/bloggar/anders-graneheim
Visit Tammerpokalen's official website: http://www.tammerpokalen.se/

Training Day Three Hundred Ninety Two

Work and lots of errands have been the main theme of the day and things have continued post-gym as well. As of right now, I'm about to finalize the interview with Anders Graneheim so that it can be released on Wednesday morning. Don't miss out on this episode if you're in any way interested in bodybuilding!

Calves pic taken this afternoon prior to workout.

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# WORKOUT: DELTS, CALVES

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# Dumbbell Front Raise

- Set 1: 8 x 11 lbs (5 kg)

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

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

- Set 4: 8 x 31,9 lbs (14,5 kg)
- Set 5: 8 x 37,4 lbs (17 kg)
- Set 6: 8 x 41,8 lbs (19,5 kg)

# Dumbbell Lateral Raise

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

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

- Set 3: 8 x 15,4 lbs (7 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 Lying Rear Lateral Raise

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

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

- Set 3: 8 x 15,4 lbs (7 kg)

- Set 4: 8 x 20,9 lbs (9,5 kg)
- Set 5: 8 x 26,4 lbs (12 kg)
- Set 6: 8 x 31,9 lbs (14,5 kg)

# Standing Calf Raise

- 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

# Seated Calf Raise 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 110,2 lbs (50 kg)
 

# MORNING WALK TIME: 48,09 MINUTES

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# Workout Notes:
Due to my visit to the chiropractor the other day I've had to redo a few of my workouts - this one was no exception. In order to decrease the risk of compressing the spine, I removed Shoulder Presses and Calf Raises in the Smith Machine. Instead, front delts were done with Front Raises, and calves were done using bodyweight only. Hopefully, these are all steps in the right direction.

Training Day Three Hundred Ninety One

Yesterday was cheat day and unfortunately I was real tired. It didn't stop me from having fun, it just dampened the mood a little bit. It's been a tiresome couple of weeks lately and I'm still looking forward to some time off from all the obligations. However, that time is not today as I'm soon off to work. On a slightly more awesome note, however, today I recorded episode number seven of Bringing Awesome Back Goes Radio, which included a true Swedish bodybuilding legend - Anders Graneheim.

Triceps pic taken this morning after breakfast.

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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 77,1 lbs (35 kg)
- Set 8: 5 x 103,6 lbs (47 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 66,1 lbs (30 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 103,6 lbs (47 kg)

# MORNING WALK TIME: 45+ MINUTES

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# Workout Notes:
Jesus Christ I was sore in my hamstrings due to the Stiff-Legged Deadlifts the other day! Adding to that, as soon as I got into the dips, I felt rather heavy and slow - which is no surprise considering that I'm weighing more than usual. Even though it might not sound like it, it was in fact a good workout. Time to pack my things and head off to work!

Cheat Day Seventy Three

It's been a long road the last couple of weeks and I've been looking forward to finally reaching the end of it. This very end includes rest, recovery and doing just simple things. I've been tired, worn out and longing for some "me time". Well, without any further delay, here's yet another cheat day done in haste due to a lot of work surrounding it. Luckily, things are soon done with!

The famous Elvis sandwiches!

Peanut butter toasts!

Lots of chocolate!

Woo, chocolate pudding!

Ice cream sandwich!

Bag of candy!

Ham, kebab and cheese pizza!

Potato chips as finale!

# Estimated Total Calorie Intake: 7000+

# What's up tonight?
Zombie... tired... must have sleep... Yeah, you heard zombie Erik - good night folks!

Training Day Three Hundred Ninety

The other day I was at the chiropractor who gave me some advice concerning my lower back. Hence, today's back workout was slightly redesigned. In fact, it's not only the back sessions that are affected by this, I'm also staying away from anything that might compress my spine in any way. It was with much curiosity that I headed into the gym for a brand new back session - rehab mode!

Back double biceps pic taken this morning after breakfast.

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# WORKOUT: BACK, TRAPEZIUS, FOREARMS

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# Half-Range Stiff-Legged Deadlifts With Rotating Shrugs

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

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

- Set 3: 20 x 66,1 lbs (30 kg)
- Set 4: 20 x 66,1 lbs (30 kg)
- Set 5: 20 x 77,1 lbs (35 kg)
- Set 6: 20 x 88,1 lbs (40 kg)

# Chin-Up

- Set 1: 6 x Bodyweight

- Set 2: 6 x Bodyweight

- Set 3: 6 x Bodyweight
- Set 4: 4 x Bodyweight

# 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: 5 x 99,2 lbs (45 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 93,6 lbs (42,5 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 88,1 lbs (40 kg)

# MORNING WALK TIME: 48,08 MINUTES

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# Workout Notes:
Time to up the reps... well, at least on the rehab exercise that the chiropractor gave me. It feels weird doing 20 reps when I've always viewed 12 as the higher range. However, I'm dead determined on following the advice I've been given, and in addition to that, give myself a much better outlook as far as health and well-being is concerned. Initially, I had planned some Wide-Grip Lat Pulldowns as my second exercise. However, instead I decided to go with the Chin-Ups as I'm thinking that they'll do a much better job at decompressing the spine. Other than these changes, there wasn't really anything new - just good ol' lifting!

Training Day Three Hundred Eighty Nine

This has been quite a rough day. To begin with, I wasn't really planning on working. Yesterday I received a phone call, and apparently there's a crisis at work and they really needed people to jump in - which is exactly what I did. The sleep was rather bad during the night and once I got off from work, and we decided to head to the gym, I started feeling real bad. To begin with, I had a blistering headache which was accompanied by a bit of dizziness. I took some painkillers prior to heading off. Before we got to the gym, we had a visit at the supermarket, where things got real bad. I started getting real dizzy and crouched down on the floor. To be honest, I think that part of the reason for this reaction was the fact that I've not had my stomach pills for quite some time. Luckily, my buddy at the gym carried some pills with him and I could snatch one before starting my workout. Thank god for gym buddies! Oh, and prior to the gym I got a chance to phone the upcoming guest for the next episode of Bringing Awesome Back Goes Radio, and let me just leave you guys with saying that he's a legend within Swedish bodybuilding!

Side chest pic taken in the afternoon prior to 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 187,3 lbs (85 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 154,3 lbs (70 kg)

# Cable Biceps Curl

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

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

- Set 3: 8 x 50,7 lbs (23 kg)

- Set 4: 8 x 50,7 lbs (23 kg)
- Set 5: 8 x 55,1 lbs (25 kg)
- Set 6: 8 x 55,1 lbs (25 kg)
- Set 7: 8 x 61,7 lbs (28 kg)
- Set 8: 8 x 83,7 lbs (38 kg)

# Bent Over Cable Concentration Curl

- Set 1: 8 x 11 lbs (5 kg)

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

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

- Set 4: 8 x 30,8 lbs (14 kg)

# MORNING WALK TIME: 48,32 MINUTES

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# Workout Notes:
Luckily, thanks to the painkillers and the stomach pill, I started getting a lot better after a few sets in my initial Bench Press, in fact, I even managed to pull off the 5 reps on 85 kilos. As the workout progressed the dizziness disappeared, however, the headache started to resurface. Nothing major though, but still, not the best of workouts.