Cheat Day Eighty Eight

I know, I know, the cheat days are definitely coming close together. However, this is a phase prior to this new year, where there's been a lot of celebrations. My current goal of reaching a better shape prior to Fitnessgalan in May - where I'll hold a lecture - is definitely not threatened by the current happenings. In any case, today has been an amazing day with friends, celebrating the end of a year and the beginning of a new one. So, without any further delay, here are the food pics!

Making American Chocolate/Coconut Pancakes!

Uh Oh, this does not look good for Teddy McChocopants!

Death by pancake!

Bottoms up!

Box of chocolate leftovers from previous cheat day!

Smörgåstårta!

A slice of heaven!

Tray of cheese and other awesome stuff!

Ice cream and topping!

Bowl of chips and stuff!

And an awesome new beginning to all of you!

# Estimated Total Calorie Intake: 4000+

# What's up tonight?
There's absolutely nothing left than for me to wish you all a Happy New Year! May your training be awesome and your goals be met. Let's keep Bringing Awesome Back!

Training Day Four Hundred Seventy Two

That's it, the last workout for the year 2013 is over and done with. My girlfriend and I were uncertain whether we'd do it today or on New Year's Eve. But, after giving it some more thought, we realized that tomorrow would be way too hectic. So, with 2013 coming to an end, here's a workout dedicated to my good ol' gym buddy Johan Hultberg - See you in 2014!

Johan and I welcoming the new year with a front double biceps!

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# WORKOUT: BACK, TRAPEZIUS, FOREARMS

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# Half-Range Stiff-Legged Deadlifts With Rotating Shrugs

- Set 1: 30 x 44 lbs (20 kg)

- Set 2: 30 x 44 lbs (20 kg)

- Set 3: 30 x 44 lbs (20 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 110,2 lbs (50 kg)
- Set 4: 8 x 176,3 lbs (80 kg)

# Shrugs In Multi-Press Machine

- Set 1: 12 x 110,2 lbs (50 kg)

- Set 2: 12 x 154,3 lbs (70 kg)

- Set 3: 12 x 220,4 lbs (100 kg)

- Set 4: 12 x 407,8 lbs (185 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 88,1 lbs (40 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 82,6 lbs (37,5 kg)

# MORNING WALK TIME: 29,38 MINUTES

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# Workout Notes:
There was definitely nothing wrong with today's workout. In fact, the strength is better than usual. What was wrong was the feeling I had prior to getting to the gym. I felt a bit tired and drained, and not really up to my usual game. Luckily, it turns out that the last workout of 2013 would be an awesome one nonetheless!

Training Day Four Hundred Seventy One

This was the last day of work prior to New Year's Eve! The old folks at the retirement home will be missed, but then again, I'm back there shortly as January arrives. Another thing that is significant for January is that 2014's first episode of Bringing Awesome Back Goes Radio arrives. The guest is none other than bodybuilder Lars Östling. This means that I got some preparation work to do prior to that, and that's exactly what tonight will be all about.

Seated Dumbbell Curls - Oh yeah!

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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 165,3 lbs (75 kg)
- Set 7: 5 x 176,3 lbs (80 kg)

 

# Leverage Chest Press

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

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

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

- Set 4: 8 x 231,4 lbs (105 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 65 lbs (29,5 kg)

# Seated Decline Bench Dumbbell Curl

- 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)

# MORNING WALK TIME: N/A

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# Workout Notes:
Another awesome workout. I think my girlfriend must have fairy dust in her pants or something, because things are definitely going beyond expectations. Right now, the digits on the scale are decreasing while the digits on the dumbbells are increasing. You can't go wrong with that!

Training Day Four Hundred Seventy

I've been reflecting a little bit about where the year has went. I know it's a cliche thing to say, but the year has past us by so fast. This does not mean that it's been an unproductive, or even bad, year. In fact, it's been one of the most exciting ones in my life. There's so much that we'll both remember until the day we're both old and gray. Oh well, enough about that, here's today's training entry!

Girlfriend and I doing Rear Lunges!

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# WORKOUT: QUADS, ABS

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# Dumbbell Rear Lunge

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

- Set 2: 8 x 22 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)
- Set 6: 8 x 48,5 lbs (22 kg)

# Leg Extension Machine

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

- Set 2: 8 x 110,2 lbs (50 kg)
- Set 3: 8 x 132,2 lbs (60 kg)
- Set 4: 8 x 165,3 lbs (75 kg)

# Cable Crunches Seated On Bench

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

- Set 2: 20 x 88,1 lbs (40 kg)
- Set 3: 20 x 110,2 lbs (50 kg)
- Set 4: 9 x 132,2 lbs (60 kg)

# MORNING WALK TIME: N/A

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# Workout Notes:
This is the forth workout that my girlfriend and I carry out together, and this time around we had quads and abs on the menu. The initial quads portion of the workout went pretty damn good, which unfortunately wasn't the case for the abs. There was a bit of a miscalculation on my part, which meant that I didn't really perform up to the level that I wanted. Nevertheless, good workout, and a great attitude from both of us!

Cheat Day Eighty Seven

Christmas Eve is over, but this day has been yet another one carrying the Christmas spirit! First of all, it was filled with food, which is quite "Christmasy" in itself. But adding to that, we also headed over to my parent's house, along with the brothers, in order to eat some delicious food and exchange gifts. The cheat day in itself is slightly early, but this is due to New Year's Eve coming up, which will be a cheat day as well. In any case, here's the food for the day!

Box of chocolate!

Coconut/chocolate American Pancakes with Vanilla Quark on top!

...and peanut butter on top!

Pre-workout candy!

Bowl of candy at Mom and Dad's!

Starters!

Main: Turkey!

Desert - apple pie (it's hidden somewhere beneath!).

Chips and stuff!

Late night pastries!

# Estimated Total Calorie Intake: 5000+

# What's up tonight?
As usual, things are getting late, and the bed is the only things left on today's agenda. It's been an amazing day from beginning to end and I'm sure I'll sleep like a baby.

Training Day Four Hundred Sixty Nine

Today is a day off from work and it's also a cheat day - two-in-one awesomeness! Tonight we're in for a real cozy evening as we're heading over to my parent's house, with my brothers, eating some turkey and having a good time. We'll even play the Christmas present game, which pretty much means that you roll a dice in order to win gifts. Anyway, here's today's workout entry!

One-Leg Calf Press in the Leg Press Machine!

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# WORKOUT: DELTS, CALVES

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# One-Arm Lateral Delt Raise

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

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

- Set 3: 8 x 13,2 lbs (6 kg)

- Set 4: 8 x 26,4 lbs (12 kg)
- Set 5: 8 x 31,9 lbs (14,5 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 65 lbs (29,5 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

# One-Leg Calf Press In Leg Press Machine

- Set 1: 8 x 88,1 lbs (40 kg)

- Set 2: 8 x 110,2 lbs (50 kg)

- Set 3: 8 x 121,2 lbs (55 kg)

- Set 4: 8 x 154,3 lbs (70 kg)

 

# MORNING WALK TIME: 30,29 MINUTES

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# Workout Notes:
This is the third workout that my girlfriend and I are doing together. Last workout I wrote that I'm keeping the reps low in order to not wear us out. However, the calves routine is the only one that will still keep the high reps. The reason is because it seems to yield better results than heavy workouts, and, there's quite a few people that I've talked to who tend to agree.

Training Day Four Hundred Sixty Eight

Working Christmas... Yeah, that's pretty much what my girlfriend and I did. Fortunately we had the evening off, which meant that we could take off to my brother's house for celebrations. Basically, another day of work, another day of earning our living.

One-Arm Triceps Extensions!

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# WORKOUT: HAMSTRINGS, TRICEPS

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# One-Leg Lying Leg Curl

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

- Set 2: 8 x 11 lbs (5 kg)

- Set 3: 8 x 15,4 lbs (7 kg)

- Set 4: 8  x 19,8 lbs (9 kg)
- Set 5: 8 x 26,4 lbs (12 kg)
- Set 6: 8 x 35,2 lbs (16 kg)

# Close-Grip Bench Press

- Set 1: 8  x 44 lbs (20 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 88,1 lbs (40 kg)
- Set 6: 8 x 132,2 lbs (60 kg)
- Set 7: 8 x 176,3 lbs (80 kg)
- Set 8: 4 x 187,3 lbs (85 kg) 

# Standing One-Arm Dumbbell Triceps Extension

- Set 1: 8 x 15,4 lbs (7 kg)

- Set 2: 3 x 31,9 lbs (14,5 kg)

# MORNING WALK TIME: N/A

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# Workout Notes:
This was the second workout that my girlfriend and I had together. Since we're both cutting, I've decreased the reps in each set so that we get the job done without becoming worn out. Short and intense workouts with heavy load is my style during a cutting period.

Training Day Four Hundred Sixty Seven

Tomorrow's Christmas Eve, and it'll be a day off from the gym. However, this day wasn't, and it was also the start of a few sessions that my girlfriend and I will carry out together. I've been helping her with her diet now and we've discussed having a look at her workout routine. Instead of just handing her a paper, we decided to team up as workout partners. At this moment we're not sure if this will be an ongoing thing, but we're going to give it a try for now.

Girlfriend , aka "workout partner", making sure I'm alert during our workout!

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# WORKOUT: BACK, TRAPEZIUS, FOREARMS

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# Half-Range Stiff-Legged Deadlifts With Rotating Shrugs

- Set 1: 30 x 44 lbs (20 kg)

- Set 2: 30 x 44 lbs (20 kg)

- Set 3: 30 x 44 lbs (20 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 110,2 lbs (50 kg)
- Set 4: 8 x 176,3 lbs (80 kg)

# Shrugs In Multi-Press Machine

- Set 1: 12 x 110,2 lbs (50 kg)

- Set 2: 12 x 154,3 lbs (70 kg)

- Set 3: 12 x 220,4 lbs (100 kg)

- Set 4: 12 x 396,8 lbs (180 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: 8 x 88,1 lbs (40 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 82,6 lbs (37,5 kg)

# MORNING WALK TIME: N/A

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# Workout Notes:
I had a real good session today, and by the looks of it, so did my girlfriend. Considering that she's following my program, things are working out just fine. As for myself, I tend to have a problem with following other people's routines - I pretty much want to plan things myself. In any case, good stuff!

Training Day Four Hundred Sixty Sixty

It's getting real close to Christmas Eve, and I'll have to be real honest, where the heck did the Christmas spirit go? There's absolutely no snow, and the thought of Santa Clause is about as realistic as the Easter Bunny (I mean, as realistic as you can get when you talk about Santa and the Easter Bunny). Nevertheless, this day has been spent in the sign of Christmas, trying to get hold of a Christmas tree and decorating the apartment. The way we see it, if Christmas can't find its way on its own, it's up to us to make sure that it does. Oh, and last but not least, today I also recorded the first episode of Bringing Awesome Back Goes Radio for 2014. The episode will be released on 1st of January and feature non other than bodybuilder Lars Gunnar Östling. Tune in then!

Did a few sets of these seated dumbbell curls today. First time that I'm not doing an alternate version!

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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 165,3 lbs (75 kg)
- Set 7: 4 x 176,3 lbs (80 kg)

 

# Leverage Chest Press

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

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

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

- Set 4: 3 x 231,4 lbs (105 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 65 lbs (29,5 kg)

# Seated Decline Bench Dumbbell Curl

- 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 31,9 lbs (14,5 kg)

# MORNING WALK TIME: N/A

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# Workout Notes:
It feels damn good being back again! The new diet is going well and there's a lot more carbs than I'm used to. Therefore, the performance at the gym is also a lot better. I know I've promised you guys the full diet plan, and it'll come soon, so stay tuned! Until then, keep Bringing Awesome Back!

Cheat Day Eighty Six

The day has been filled with awesome adventures from beginning to end, but most of all, it's been filled with food. It started with a breakfast at McDonalds, continued with a Christmas dinner buffet at IKEA and ended with home cooked Christmas ham at Mom and Dad's house. Neither my girlfriend nor I are complaining at this very moment!

Breakfast at McDonalds - 2 McMuffins and 2 McToasts!

A bowl of chocolate candy before going to the shopping center!

Christmas dinner buffet at IKEA - Plate one!

Round two, fight!

Desert of some sort!

Desert, round two... fight again!

A few pieces from the salad bar at the supermarket!

A bag of candy on the road back to my parents house!

Oh, and a sausage too!

Popcorn in front of the TV - cheddar flavored!

Mom making Christmas ham!

Table set - dig in!

# Estimated Total Calorie Intake: 5500+

# What's up tonight?
It's definitely getting real late, and as usual that means I'm straight off to bed. I hope that you all had an awesome Saturday night, and I hope that tomorrow will be even better for you guys. If nothing else, you can at least look forward to the fact that the next guest of Bringing Awesome Back Goes Radio will be revealed!