Training Day Four Hundred Thirty Four

In the words of the (in)famous Crypt Keeper, Hello Boils and Ghouls! Today is Halloween, which is a time that we're slowly coming to understand and celebrate in Sweden. Personally, I think Halloween is awesome in every way possible. Ever since I was a kid I've loved watching horror movies, especially ones like Halloween, A Nightmare on Elm Street and even the horror "slash" comedy Braindead. Luckily the weather is adjusting to the spirit of Halloween, as this day has been a dusky and rainy one. So, without further delay, let's get into the gruesome details of today's horrific workout!

Calves pic taken at home after my workout. Happy Calvesoween folks!

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# WORKOUT: DELTS, CALVES

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# Barbell Front Raise

- Set 1: 8 x 27,5 lbs (12,5 kg)

- Set 2: 8 x 38,5 lbs (17,5 kg)

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

- Set 4: 8 x 66,1 lbs (30 kg)
- Set 5: 8 x 71,6 lbs (32,5 kg)
- Set 6: 8 x 82,6 lbs (37,5 kg)

# Incline Bench Dumbbell Row

- Set 1: 8 x 20,9 lbs (9,5 kg)

- Set 2: 8 x 26,4 lbs (12 kg)

- Set 3: 8 x 31,9 lbs (14,5 kg)

- Set 4: 8 x 37,4 lbs (17 kg)
- Set 5: 8 x 42,9 lbs (19,5 kg)
- Set 6: 8 x 48,5 lbs (22 kg)

# Seated Dumbbell Lateral Raise

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

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

- Set 3: 8 x 20,9 lbs (9,5 kg)

- Set 4: 8 x 26,4 lbs (12 kg)
- Set 5: 6 x 37,4 lbs (17 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 88,1 lbs (40 kg)

- Set 2: 12 x 110,2 lbs (50 kg)

- Set 3: 12 x 176,3 lbs (80 kg)

- Set 4: 12 x 253,5 lbs (115 kg)
 

# MORNING WALK TIME: 43,51 MINUTES

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# Workout Notes:
Today's workout was awesome. I don't know if it's exciting feeling of turning into a kid as Halloween approaches, or if it's just the simple fact that the diet is working, but the time spent at the gym felt like piece of cake - in this case, pumpkin cake! I'm not going to dig any deeper into this grave, in fact, I'll simply leave you guys with a horrific night ahead of you. Take care folks, and enjoy the night... before the night enjoys you!

Training Day Four Hundred Thirty Three

New deadlines and a new opportunities. I know that it's just mumbo jumbo in the eyes of you who read the blogg, and I also understand that it means very little when I say exciting things are coming. However, it is what I feel, and it is what it is. Right now the future holds many things, and I'd love to go into them all. However, I've learned from past mistakes. Sometimes things look like they're falling into place only to slip out of your hand, and sometimes they slip out of your hand only to resurface in an even better form. So, folks, exciting things are coming, but don't shoot me for not breaking the news right now.

Getting psyched for Dips! Going for a stylish image rather than form check right now!

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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: 4 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: 3 x 71,6 lbs (32,5 kg)

# Cable Triceps Pushdowns (V-Bar)

- 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 143,3 lbs (65 kg)

# MORNING WALK TIME: 46,51 MINUTES

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# Workout Notes:
This workout was pretty damn awesome, and that's considering the fact that I'm restricting everything that's not in the dietary program as of now. The Fitness festival in Gothenburg is approaching, and even though I'm not competing or partaking in any specific activity that requires a leaner looking physique, I still believe that it's the right thing to come in a better shape than average. In any case, enough about that, let's just say that things are working out right now.

Training Day Four Hundred Thirty Two

There's a storm coming, and no, that's not metaphorically speaking. Apparently heavy winds are hitting home and we're all advised to stay inside. Due to this, I decided to have my workout early on, so I wouldn't be risking getting stuck in traffic on the way home. Time to write down the goodies in case the electricity goes out as well.

Dumbbell Shrugs pic taken at the gym.

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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 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 165,3 lbs (75 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 81,5 lbs (37 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: 10 x 77,1 lbs (35 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 77,1 lbs (35 kg)

# MORNING WALK TIME: 46,10 MINUTES

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# Workout Notes:
Good workout, but then again, it's no surprise considering the amount of food I'm eating. I'm still sticking to my diet, but the diet includes more than it usually would. It's an awesome feeling to be on top of the game though. We'll just have to see when things need to be more restricted. Until then, let the good times roll!

Training Day Four Hundred Thirty One

Life is shining bright right now as I've had - and still have - good things to look forward to. This morning I finished a lot of work that was deadlined for tomorrow. Aside from that, this evening, my girlfriend and I are visiting a couple that we both care for very much. As if this wasn't enough, chest and biceps was on the menu for the afternoon. The only bad thing today was that I was in a rather bad mood as I entered the gym - we'll just label that as rage fuel!

No weights barbell biceps curl after a Hammercurl session with the dumbbells.

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# WORKOUT: CHEST, BICEPS

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# Incline Bench Dumbbell Chest Press

- Set 1: 5 x 42,9 lbs (19,5 kg)

- Set 2: 5 x 42,9 lbs (19,5 kg)

- Set 3: 5 x 54 lbs (24,5 kg)

- Set 4: 5 x 65 lbs (29,5 kg)
- Set 5: 5 x 76 lbs (34,5 kg)

 

# Bench Press In Smith Machine

- Set 1: 8 x 132,2 lbs (60 kg)

- Set 2: 8 x 132,2 lbs (60 kg)

- Set 3: 4 x 132,2 lbs (60 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 54 lbs (24,5 kg)

# Barbell Biceps Curl

- 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 77,1 lbs (35 kg)

# MORNING WALK TIME: 46,02 MINUTES

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# Workout Notes:
I was completely rage fueled as I entered the gym today. Not only did it serve as motivation, but it also took away a lot of the doubt that you might have towards executing certain exercises. Lately, I've also been stagnating a bit on the chest and biceps department, so I figured it was time to switch things around a little bit. Due to some equipment being occupied, I switched things a bit more than I initially had planned. Nevertheless, I like how things turned out!

Training Day Four Hundred Thirty

Work... That's right, today was supposed to be all about work, and it pretty much started that way. I had the entire morning, as well as a bit of the afternoon in front of the computer, studying for upcoming hand-ins. Adding to that, I had also put myself available for work at the retirement home. However, things took a slight change as an old friend dropped by in the evening. After a good few hours of coffee and smalltalk, my girlfriend and I decided to get into a pretty long workout session at Laholms HälsoCenter. Nothing beats working at the gym!

Iron, Sweat, Muscle and Fitness. The message for the evening!

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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 198,4 lbs (90 kg)

# Dumbbell Rear Lunge

- Set 1: 8 x 26,4 lbs (12 kg)

- Set 2: 8 x 48,5 lbs (22 kg)

# Zombie Squats

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

- Set 2: 12 x 77,1 lbs (35 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: 12 x 209,4 lbs (95 kg)

# MORNING WALK TIME: 45,36 MINUTES

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# Workout Notes:
Damn good session this evening. My girlfriend and I loaded up with some cinnamon buns prior to arriving at the gym. Adding to that, we also tried out some new workout products that we were given at the Mr Olympia Expo. The sensation at the gym was awesome, but unfortunately my girlfriend felt slightly sick half-way through the workout. She pulled through though, had herself a great session, and then we both headed home with sore muscles and an awesome workout behind us.

Training Day Four Hundred Twenty Nine

This day was supposed to be spent studying, and I guess that's exactly what I should have been doing. However, you just don't know what life will throw at you, and this time life had me take a detour. I know I'll have to work harder the next couple of days because of this, but I'm prepared to do what it takes.

Barbell Front Raise pic taken at the gym.

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# WORKOUT: DELTS, CALVES

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# Barbell Front Raise

- Set 1: 8 x 27,5 lbs (12,5 kg)

- Set 2: 8 x 38,5 lbs (17,5 kg)

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

- Set 4: 8 x 66,1 lbs (30 kg)
- Set 5: 8 x 71,6 lbs (32,5 kg)
- Set 6: 4 x 77,1 lbs (35 kg)

# Incline Bench Dumbbell Row

- Set 1: 8 x 20,9 lbs (9,5 kg)

- Set 2: 8 x 26,4 lbs (12 kg)

- Set 3: 8 x 31,9 lbs (14,5 kg)

- Set 4: 8 x 37,4 lbs (17 kg)
- Set 5: 8 x 42,9 lbs (19,5 kg)
- Set 6: 8 x 48,5 lbs (22 kg)

# Seated Dumbbell Lateral Raise

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

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

- Set 3: 8 x 20,9 lbs (9,5 kg)

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

# Calf Press In Leg Press Machine

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

- Set 2: 12 x 110,2 lbs (50 kg)

- Set 3: 12 x 176,3 lbs (80 kg)

- Set 4: 12 x 242,5 lbs (110 kg)
 

# MORNING WALK TIME: 46,18 MINUTES

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# Workout Notes:
I've been feeling stagnant on the delts department lately and I figured that it was time to switch things up - and I'm glad that I did. I felt renewed, stronger and with absolute control of the muscle, much more than I'm used to. Adding to that, the upcoming calves session was equally awesome. You have to love when things go your way!

Training Day Four Hundred Twenty Eight

Yet another day of errands and obligations is here. Having a proper schedule and knowing exactly what needs to be done is crucial right now. Honestly, I think everything would collapse if I didn't have a clear idea about what needs to be done. In any case, I'm thoroughly looking forward to when things calm down. But for now, it is what it is...

Triceps pic taken at home after my 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: 3 x 71,6 lbs (32,5 kg)

# Cable Triceps Pushdowns (V-Bar)

- 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: 7 x 143,3 lbs (65 kg)

# MORNING WALK TIME: 46,37 MINUTES

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# Workout Notes:
Things might be hectic and the sleep might be less than it needs to be, but the performance at the gym is still above average. Keeping up the pace that I'm at now won't do, but then again, I know that it's just for a short period of time. I'll just keep sticking to what I know for now.

Radio Episode #11: Ronnie Niemi | Bodybuilding Athlete

The brand new episode of Bringing Awesome Back Goes Radio is here and this time we're going for a short trip - leaving Sweden - and heading towards our neighboring country, Finland. The guest for the evening has a strong bond with the Swedish training industry, working for Swedish Fitness, promoting brands such as GASP and Better Bodies. His own competitive career is aimed towards bodybuilding where he's competed in Finland since 2004. This our chance to hear what the "Muscles from Moominvalley", Ronnie Niemi, does in order to handle his life, career and sport.

CLICK HERE FOR A DIRECT LINK TO THE EPISODE

Or use the Media Player further down!

# INTERVIEW TIMELINE:

* 00:00 - Opening talk
* 04:26 - Ronnie is introduced
* 05:45 - Ronnie on his experience with the Mr Olympia 2013 Expo
* 06:23 - Ronnie on the Mr Olympia 2013 Finals
* 07:24 - Ronnie on his involvement with Swedish Fitness
* 10:09 - Ronnie on introducing GASP and Better Bodies in Finland
* 12:08 - Ronnie on bodybuilding and differences between Sweden and Finland
* 14:26 - Ronnie on introduction to weight classes in bodybuilding
* 16:30 - Ronnie on focusing on improving yourself and chasing placings
* 18:54 - Ronnie on his break between 2008 and 2012
* 21:18 - Ronnie on his focus and goal setting during injury
* 22:42 - Ronnie on diet motivation without adapting the training lifestyle
* 24:44 - Ronnie on what kept him going when losing the goal of competing
* 25:26 - Ronnie on his focus during knee injury
* 27:15 - Ronnie on his need for coaching
* 28:57 - Ronnie on his relationship with Dave Palumbo
* 31:21 - Ronnie on differences between American and Nordic mentalities
* 32:48 - Ronnie on his prior and current professions
* 35:12 - Ronnie on differences between helping himself compared to others
* 37:04 - Ronnie on his need for support from family
* 39:02 - Ronnie answers 10 quick questions
* 44:00 - Ronnie shares final tips from his own life experience
* 45:20 - Thank you Ronnie!
* 47:30 - Final reflections

# Check it out!
Check out what Ronnie is Twittering about: http://twitter.com/ronnieniemi
See what Ronnie is posting on Instagram: http://instagram.com/ronnie_niemi
Get in touch with Ronnie on Facebook: http://facebook.com/ronnie.niemi
Swedish Fitness: http://www.swedishfitness.se
GASP Clothing: http://www.gasp.nu
Better Bodies Clothing: http://www.betterbodies.se

Training Day Four Hundred Twenty Seven

It's been a long day of sequential errands. Basically one thing has ended by the introduction of another. Luckily, I love what I do so it's not taking a toll on me, but it definitely requires a lot of planning as well as compromising. Hence, the late training entry.

Lat spread pic taken at the gym during my 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: 16 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 165,3 lbs (75 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 81,5 lbs (37 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: 10 x 77,1 lbs (35 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 71,6 lbs (32,5 kg)

# MORNING WALK TIME: 42,26 MINUTES

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# Workout Notes:
It's definitely noticeable that I'm on a more strict diet now. I had that training session where you can feel that your entire being is drained. It's not that I'm mentally exhausted, quite the contrary, I felt more alert than ever. It's simple the fact that you're out of energy, and your bones basically start rattling as you keep pushing yourself. Let's keep moving forward!