Training Day Four Hundred Fourteen

Mr Olympia is officially over and so is our time in Vegas once the clock strikes 8 tomorrow morning. It's been an incredible time and I can't really believe that it's all happening. Not only was the actual Olympia show an historic event, with the reigning champion Phil Heath standing victorious, but we also got the opportunity to see Generation Iron the very next day - at the same place as the event took place! Something that's even more amazing is that I actually had the opportunit to interview many of the awesome athletes and profiles that I've been looking forward to. To name a few, there are names such as Shawn Ray, Frank McGrath and even the legend himself, Ronnie Coleman. Of course, there's also been quite a few Swedish profiles such as Ahmad Ahmad and Helene Ahlson. This has been a great time for Bringing Awesome Back Goes Radio and I'm proud to be a part of such an event. What I'm even more proud of, however, is the never-ending support from my girlfriend - who I'm getting engage to tonight!

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

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# WORKOUT: ANTERIOR

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# Seated Leg Press Machine

- Set 1: 8 x 100 lbs (45,3 kg)

- Set 2: 8 x 100 lbs (45,3 kg)

- Set 3: 8 x 200 lbs (90,7 kg)

- Set 4: 8 x 260 lbs (117,9 kg)
- Set 5: 8 x 300 lbs (136 kg)

- Set 6: 8 x 400 lbs (181,4 kg)

# Cable Crunches

- Set 1: 20 x 40 lbs (18,1 kg)

- Set 2: 20 x 100 lbs (45,3 kg)

# Chest Press Machine

- Set 1: 8 x 60 lbs (27,2 kg)

- Set 2: 8 x 60 lbs (27,2 kg)

- Set 3: 8 x 80 lbs (36,2 kg)

- Set 4: 8 x 110 lbs (49,8 kg)

- Set 5: 8 x 130 lbs (58,9 kg)

- Set 6: 7 x 150 lbs (68 kg)

# Dumbbell Lateral Raise

- Set 1: 12 x 10 lbs (4,5 kg)

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

# Alternate Dumbbell Biceps Curl

- Set 1: 8 x 20 lbs (9 kg)

- Set 2: 8 x 25 lbs (11,3 kg)
- Set 3: 8 x 30 lbs (13,6 kg)
- Set 4: 8 x 40 lbs (18,1 kg)

# Reverse Biceps Curl

- Set 1: 12 x 20 lbs (9 kg)

- Set 2: 12 x 30 lbs (13,6 kg)

 

# MORNING WALK TIME: N/A

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# Workout Notes:
Yet another good workout in the Fitness Center, Qua Baths & Spa, here in Caesars Palace. This time it's been the front portion of the body that's got a beating. It's always a good feeling getting to pound some chest and biceps - doing it in Vegas is the icing on the cake.

Training Day Four Hundred Thirteen

It's been an exciting time in Las Vegas so far and tonight we're going to the Mr Olympia. However, before that happens, we have a chance to visit the expo and meet a lot of athletes. This will be a perfect opportunity to have Bringing Awesome Back Goes Radio make its début in America. I'm thoroughly looking forward to meeting a lot of amazing athletes and profiles within the industry.

Triceps pic taken in the morning after my workout.

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# WORKOUT: POSTERIOR

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# Seated Leg Curl

- Set 1: 8 x 40 lbs (18,1 kg)

- Set 2: 8 x 40 lbs (18,1 kg)

- Set 3: 8 x 80 lbs (36,2 kg)

- Set 4: 8 x 90 lbs (40,8 kg)
- Set 5: 8 x 100 lbs (45,3 kg)

# Rotary Calf Machine

- Set 1: 12 x 20 lbs (9 kg)

- Set 2: 12 x 30 lbs (13,6 kg)

- Set 3: 12 x 50 lbs (22,6 kg)

- Set 4: 12 x 70 lbs (31,7 kg)

# Dumbbell Stiff-Legged Deadlifts With Rotating Shrugs

- Set 1: 20 x 25 lbs (11,3 kg)

- Set 2: 20 x 35 lbs (15,8 kg)

# Assisted Chins-Ups Machine

- Set 1: 12 x -120 lbs (-54,4 kg)

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

- Set 3: 12 x -60 lbs (-27,2 kg)

# Lying Rear Delt Lateral Raise

- Set 1: 12 x 10 lbs (4,5 kg)

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

# Triceps Cable Pushdowns (Rope)

- Set 1: 12 x 20 lbs (9 kg)

- Set 2: 12 x 30 lbs (13,6 kg)

# Dips

- Set 1: 8 x Bodyweight

- Set 2: 8 x Bodyweight
- Set 3: 8 x Bodyweight
 

# MORNING WALK TIME: N/A

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# Workout Notes:
Had myself a pretty damn good workout in the Fitness Center, Qua Baths & Spa, here in Caesars Palace. I've decided that I'll split the body into front and back portion now that I'm in Vegas. Today I worked the back, which meant Hamstrings, Calves, Back, Rear Delts and Triceps - all in one go. Feels awesome to be training in the states. Hopefully we'll have a visit at Gold's Gym while we're here.

Radio Episode #9: Jenny Adolfsson | Powerlifter and Gladiator

We've reached another episode of Bringing Awesome Back Goes Radio and this time it's a strong one - literally. Jenny Adolfsson, the guest for the evening, is definitely not afraid of heavy weights. The former student of sports science is not only a successful powerlifter, but she's also a sword wielding power samurai by the name of "Kitsune" on the Swedish television show Gladiatorerna. This our chance to get a glimpse into the life of an amazing athlete with an equally amazing personality.

CLICK HERE FOR A DIRECT LINK TO THE EPISODE

Or use the Media Player further down!

# INTERVIEW TIMELINE:

* 00:00 - Opening talk
* 05:00 - Jenny is introduced
* 05:19 - Jenny on her educational background
* 05:46 - Jenny on why she enjoys helping others
* 07:13 - Jenny on her way into sports and strength training
* 09:58 - Jenny on how she became a Gladiator
* 11:22 - Jenny on changing routines
* 12:05 - Jenny on the attraction towards living a training lifestyle
* 12:47 - Jenny on the importance of social support and competing without it
* 14:27 - Jenny on having friends who share an interest in training
* 14:48 - Jenny on differences between powerlifting and bodybuilding
* 17:46 - Jenny on handling injuries
* 20:18 - Jenny on overcoming tough training sessions such as leg training
* 21:41 - Jenny on challenging your own weaknesses and what might hinder it
* 22:37 - Jenny on the importance of sleep and the impact on her training
* 24:07 - Jenny on handling sleep and differences in temperature abroad
* 26:22 - Jenny on her sister's weight loss and why it suddenly worked
* 28:07 - Jenny on incorporating goal setting in her sister's weight loss
* 28:54 - Jenny on the importance of follow-ups during weight loss
* 29:26 - Jenny on her own performance and the impact of goal setting
* 30:13 - Jenny on competing in visual sports such as bodybuilding
* 32:12 - Jenny on her own diet and keeping good form throughout the year
* 33:50 - Jenny on difference between men and women within the training lifestyle
* 39:45 - Jenny answers 10 quick questions
* 42:32 - Jenny shares final tips from her own life experience
* 43:36 - Thank you Jenny!
* 45:00 - Final reflections

# Check it out!
Check out what Jenny is posting on Instagram: http://www.instagram.com/jennykitsune
Find out what Jenny is blogging about: http://www.body.se/bloggar/jenny-adolfsson
Get in touch with Jenny on Facebook: https://www.facebook.com/jenny.adolfsson2
TV4's official Gladiators website: http://www.tv4.se/gladiatorerna

Training Day Four Hundred Twelve

This was officially my last workout in Sweden before I get on a plane and start heading towards Las Vegas, and more precisely, the Mr Olympia. It's been an incredibly hectic time trying to make things come together, mostly because this will be an awesome opportunity for me to launch Bringing Awesome Back Goes Radio over in the states. I've always wanted to have international guests on the show and it might just come true. Either way, these are exciting times. The most awesome part of the trip is that my girlfriend and I will be engaged once we arrive back home. We've been through so much together and I can't imagine a life without her. Here's to you baby - time to seal the deal!

Back double biceps pic taken this evening after my 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 54 lbs (24,5 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 121,2 lbs (55 kg)
 

# MORNING WALK TIME: 47,18 MINUTES

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# Workout Notes:
This was an awesome workout, driven by some extra calories as well as the sheer excitement of knowing that I'm soon heading towards the states. I didn't even use my headphones and the usual music, in fact, I was content just doing what I love - training. It'll be an amazing feeling having my next training session in Vegas!

Training Day Four Hundred Eleven

This day has been spent studying for tomorrow's exam. Actually, I wasn't supposed to do any exam tomorrow, but seeing as we're leaving for Vegas this Wednesday - which happens to be the date for the exam - I've had to reschedule things with the University so that I can do it in advance. Other than that, the morning has been spent making sure that everything is in order for the trip - anything from booking numbers to some promotional stuff that we're bringing with us. These are indeed exciting times!

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 77,1 lbs (35 kg)
- Set 8: 3 x 110,2 lbs (50 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 68,8 lbs (31,25 kg)

# Reverse Grip Triceps Pushdowns

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

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

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

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

- Set 5: 8 x 121,2 lbs (55 kg)

# MORNING WALK TIME: 50,17 MINUTES

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# Workout Notes:
This workout started out pretty slow with a decrease in amount of reps compared to the previous session. Although, there was good reason for this. In my previous back session, the hamstring got a fair bit of beating during the Stiff-Legged Deadlifts. Hence, they were sore right from the beginning, and I wasn't able to go all-in. The upcoming triceps portion was just as awesome as it was supposed to be though!

Training Day Four Hundred Ten

Vegas, Vegas, Vegas, that's pretty much the only thing I'm thinking of right now. As I've written about earlier, I won't have any proper cheat day prior to heading there. However, I will have a few things out of the diet today - basically due to two reasons. First reason is that I feel the need for a reward, and the second one is that my Mom is celebrating her birthday this evening. So, all in all this is a perfect opportunity for some extra calories before going to the US.

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: 14 x 121,2 lbs (55 kg)

# Wide-Grip Lat Pulldowns

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

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

- Set 3: 8 x 121,2 lbs (55 kg)
- Set 4: 8 x 154,3 lbs (70 kg)

# Dumbbell Shrugs

- Set 1: 12 x 48,5 lbs (22 kg)

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

- Set 3: 12 x 76 lbs (34,5 kg)

- Set 4: 12 x 92,5 lbs (42 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 71,6 lbs (32,5 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 60,6 lbs (27,5 kg)

# MORNING WALK TIME: 47,50 MINUTES

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# Workout Notes:
I am feeling a bit strained now that I'm scrapping a proper cheat day. However, in combination with the lowered reps and the few extra calories I can still progress. Nevertheless, the workout was rough and I'm not feeling a hundred percent right now. I'm definitely going to play things safe, as I don't want to end up sick just prior to Vegas.

Training Day Four Hundred Nine

It's been an incredibly stressful day today. There's so much that needs to fall into place prior to the Vegas trip, and pulling it all together can be overwhelming. Although, at the same time, it's an amazing experience and I wouldn't want to miss out on it. Time to focus on what's ahead - Olympia and engagement!

Side chest pic taken this evening after my workout.

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# WORKOUT: CHEST, BICEPS

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# Bench Press In Smith Machine

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

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

- Set 3: 8 x 66,1 lbs (30 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: 3 x 176,3 lbs (80 kg)

 

# Cable Chest Flyes

- 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 70,5 lbs (32 kg)

# Alternate Cross Body Hammer Curls

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

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

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

- Set 4: 8 x 37,4 lbs (17 kg)

# Overhead Cable Curl

- 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 33 lbs (15 kg)

# MORNING WALK TIME: 44,47 MINUTES

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# Workout Notes:
Yet again the new theme is continuing to follow my workouts - less reps and shorter sets. I'm focusing on cutting and any loss in strength is something I can live with (even though keeping it would be optimal). Yet another grind is at an end!

Training Day Four Hundred Eight

It's been a long day at the University today. Right now we're doing client meetings in my Sport Psychology course, which means we're being filmed while handling our client only to be critiqued afterwards. It's an interesting experience that holds a lot of insight into the behavior in which you conduct yourself towards others. However, going through each consultant's handling of their own client took a while and it felt great to finally be able to hit the gym afterwards. 

Quads pic taken this evening after my workout.

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# WORKOUT: QUADS, ABS

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# Leg Extension Machine

- Set 1: 8 x 22 lbs (10 kg)

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

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

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

# Leg Extension Machine (One Leg)

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

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

- Set 3: 12 x 33 lbs (15 kg)
- Set 4: 9 x 44 lbs (20 kg)
 

# Cable Crunches

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

- Set 2: 20 x 77,1 lbs (35 kg)

- Set 3: 20 x 99,2 lbs (45 kg)

- Set 4: 20 x 121,2 lbs (55 kg)
- Set 5: 20 x 143,3 lbs (65 kg)
- Set 6: 20 x 176,3 lbs (80 kg)

# MORNING WALK TIME: 48,12 MINUTES

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# Workout Notes:
As you might have read in a recent training entry, I'm right now lowering the reps due to cutting a bit prior to Vegas. This includes today's session, and the only exception is the back workout since my chiropractor has ordered high reps on the rehab exercise that I've been given. In any case, due to the 8 reps I felt a lot more refreshed than usual after I was done. In fact, I also removed any inner or outer leg exercise, which also aided the recovery. Resting and shedding right now!

Training Day Four Hundred Seven

The preparations for the trip to Vegas continue and today we decided on what clothes to print the logo on. It's an extremely exciting process, but it also means a lot of work and some rescheduling with University related matters. Today's workout was carried out in Halmstad after leaving class, and just prior to heading to work.

Calves pic taken this morning after breakfast.

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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 30,8 lbs (14 kg)
- Set 5: 8 x 39,6 lbs (18 kg)
- Set 6: 8 x 48,5 lbs (22 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 22 lbs (10 kg)
- Set 5: 8 x 26,4 lbs (12 kg)
- Set 6: 8 x 30,8 lbs (14 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 22 lbs (10 kg)
- Set 5: 8 x 26,4 lbs (12 kg)
- Set 6: 8 x 30,8 lbs (14 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

# Calf Press In Leg Press Machine

- Set 1: 12 x Sled

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

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

- Set 4: 12 x 154,3 lbs (70 kg)
 

# MORNING WALK TIME: 47,20 MINUTES

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# Workout Notes:
Due to cutting a bit prior to hitting Vegas, I've decided to lower the reps. Right now it's all about losing water and a bit of fat - not performance and breaking personal bests. It was a decent workout considering the goal.