Training Day Four Hundred Ninety Two

It's been one day off from the kind of work that brings cash, only to take care of the stuff that's always postponed due to the previously mentioned thing. I'm not complaining though, in fact, this day has yielded even more work opportunities. They will most likely eventually lead to cash, and even more importantly, a bright future for my girlfriend and I. In any case, here's today's training entry... oh, and have an awesome Friday folks!

Reverse Cable Curl.

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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)

# Straight-Arm Pulldowns

- Set 1: 12 x 44 lbs (20 kg)

- Set 2: 12 x 44 lbs (20 kg)

- Set 3: 12 x 66,1 lbs (30 kg)
- Set 4: 12 x 88,1 lbs (40 kg)
- Set 5: 12 x 99,2 lbs (45 kg)

# Lat Pulldowns (Wide Neutral Grip)

- Set 1: 12 x 88,1 lbs (40 kg)

- Set 2: 12 x 99,2 lbs (45 kg)

- Set 3: 12 x 110,2 lbs (50 kg)

# Behind The Back Cable Wrist Curls

- Set 1: 12 x 22 lbs (10 kg)

- Set 2: 12 x 44 lbs (20 kg)

- Set 3: 12 x 66,1 lbs (30 kg)

- Set 4: 12 x 88,1 lbs (40 kg)
- Set 5: 12 x 110,2 lbs (50 kg)
- Set 6: 12 x 132,2 lbs (60 kg)

# Reverse Cable Curl

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

- Set 2: 12 x 66,1 lbs (30 kg)

- Set 3: 12 x 88,1 lbs (40 kg)

# MORNING WALK TIME: 30,10 MINUTES

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# Workout Notes:
Due to the fact that I've been at various gyms ever since my girlfriend got sick, I've also had to redo the training routine. This has been rather refreshing, and that's why I've decided to redo things now that I'm back at my regular gym. If it's a spur-of-the-moment-thing or a long-lasting one is uncertain at this point.

Training Day Four Hundred Ninety One

This was one of those days that shouldn't be all too complicated, but still manages to end up in a hectic way. It started with a meeting with a client, which was pretty much the only thing that went as planned. The rest of the day was all about going with the flow. That's the way the cookie crumbles I guess... 

Side chest pic taken at home prior to workout.

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# WORKOUT: CHEST, BICEPS

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# Incline Dumbbell Chest Press

- Set 1: 5 x 22 lbs (10 kg)

- Set 2: 5 x 22 lbs (10 kg)

- Set 3: 5 x 44 lbs (20 kg)

- Set 4: 5 x 57,3 lbs (26 kg)
- Set 5: 5 x 66,1 lbs (30 kg)

- Set 6: 2 x 79,3 lbs (36 kg)

 

# Cable Chest Fly

- Set 1: 12 x 20 lbs (9 kg)

- Set 2: 12 x 25 lbs (11,3 kg)

- Set 3: 12 x 30 lbs (13,6 kg)

- Set 4: 10 x 32,5 lbs (14,7 kg)

# Barbell Biceps Curl (EZ-Bar)

- Set 1: 12 x 33 lbs (15 kg)

- Set 2: 12 x 33 lbs (15 kg)

- Set 3: 12 x 44 lbs (20 kg)

- Set 4: 8 x 55,1 lbs (25 kg)

# Dumbbell Biceps Curl

- Set 1: 8 x 17,6 lbs (8 kg)

- Set 2: 8 x 22 lbs (10 kg)

- Set 3: 8 x 22 lbs (10 kg)

- Set 4: 8 x 30,8 lbs (14 kg)

# MORNING WALK TIME: 30,05 MINUTES

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# Workout Notes:
Mr XL Pants is still on the diet, and it was only as of recently that I finalized what the actual diet plan will look like. Until this point I've tried a few things, and I'm now perfectly happy with where I'm heading. As I've promised you guys, I'll post the plan as soon as possible. As far as the workout was concerned, it was straight shooting from beginning to end. Good stuff!

Training Day Four Hundred Ninety

It's the first day at the gym with my baby tagging along since she got sick. She's still not fully recovered and we can't train together, but at least she can keep me company and do some rehab training on her own. Right now, her journey is all about getting back on track and reaching her fitness goal. She's a fighter, and I have no doubt that she'll pull through. In any case, here's today's workout entry!

Doing Bulgarian Split Squats!

My baby and I back in business!

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# WORKOUT: QUADS, ABS

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# Bulgarian Split Squat

- Set 1: 12 x Bodyweight

- Set 2: 12 x Bodyweight

- Set 3: 12 x 15,4 lbs (7 kg)

- Set 4: 12 x 15,4 lbs (7 kg)
- Set 5: 12 x 26,4 lbs (12 kg)

# Leg Extension Machine

- Set 1: 12 x 44 lbs (20 kg)

- Set 2: 12 x 66,1 lbs (30 kg)
- Set 3: 12 x 88,1 lbs (40 kg)
- Set 4: 10 x 110,2 lbs (50 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: 17 x 136,6 lbs (62 kg)

# Hanging Leg Raises

- Set 1: 8 x Bodyweight

- Set 2: 8 x Bodyweight

# MORNING WALK TIME: 28,41 MINUTES

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# Workout Notes:
Holy crap, those Bulgarian Split Squats sure worked the quads. As I was doing cable crunches, half way through the workout, I could still feel the pump at an extreme level. I'm pretty sure that this will be a keeper for now. Awesome!

Radio Episode #18: Peter Lindgren | Upcoming Bodybuilder

This time we're in for a treat as we're having the rare pleasure of peeking into the mind of a rising star. The upcoming bodybuilder, Peter Lindgren, has finally decided to take his carefully molded physique to the stage and show the year 2014 what he's made of. In his past and current journey he's inspired others by creating a community of training enthusiasts, who all share a common thing: the will to change. Learn more about Peter, his current struggles and ideas, as well as his motivational training-community "Jag Har Viljan", by tuning into episode 18 of Bringing Awesome Back Goes Radio.

CLICK HERE FOR A DIRECT LINK TO THE EPISODE

Or use the Media Player further down!

# INTERVIEW TIMELINE:

* 00:00 - Opening talk
* 09:42 - Peter is introduced
* 10:46 - Peter on his prior activity on various training forums
* 11:31 - Peter on his transition from partying to bodybuilding  
* 14:28 - Peter on why he started Jag Har Viljan
* 17:05 - Peter on why Jag Har Viljan meets so much criticism
* 19:47 - Peter on why he's still motivated to run Jag Har Viljan
* 21:11 - Peter on role-models and becoming one himself
* 23:54 - Peter on the impact of keeping a hardcore image
* 25:41 - Peter on his strive for a 70's bodybuilding physique 
* 28:20 - Peter on preparations and overcoming mental barriers
* 31:49 - Peter on interruptions while being "in the zone"
* 35:10 - Peter on his new mentality towards competing in bodybuilding
* 38:37 - Peter on being paranoid about your own physique 
* 40:46 - Peter on Lars Östling and his role as a coach 
* 43:32 - Peter on motivation during a competitive diet compared to now
* 45:44 - Peter on mental barriers and regrets
* 49:54 - Peter on "the Swedish Envy" towards others
* 53:48 - Peter on acceptance for the training lifestyle
* 58:45 - Peter is tested on his metal knowledge
* 62:10 - Peter answers 10 quick questions
* 68:52 - Peter shares final tips from his own life experience
* 70:18 - Thank you Peter!
* 72:05 - Final reflections

# Check it out!
Visit Peter's Website "Jag Har Viljan": http://www.jagharviljan.se/
See what Peter is posting on Instagram: http://www.instagram.com/blackened57
Get in touch with Peter on Facebook: https://www.facebook.com/Blackened57
Like Peter's Facebook Page: https://www.facebook.com/jagharviljan
Follow Peter on Twitter: https://twitter.com/Blackened57

Training Day Four Hundred Eighty Nine

Thank God she's home. That's right, at this very moment I've got my baby home with me and she's doing alright. The good news is that they can't find anything wrong with her heart or lungs - at least no blood clots. However, the bad news is that we still don't really know what's wrong with her. We're going to play it safe for now and see where this ride ends. In any case, it's great having her back!

My baby and I outside the hospital. Happy to be able to head home.

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# WORKOUT: DELTS, CALVES

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# Lateral Delt Raise Machine

- 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: 12 x 44 lbs (20 kg)
- Set 5: 12 x 55,1 lbs (25 kg)
- Set 6: 12 x 77,1 lbs (35 kg)

# Reverse Fly Machine

- 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: 12 x 44 lbs (20 kg)
- Set 5: 12 x 55,1 lbs (25 kg)
- Set 6: 12 x 77,1 lbs (35 kg)

# Standing Calf Raise Machine

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

- Set 2: 12 x 22 lbs (10 kg)
- Set 3: 12 x 22 lbs (10 kg)
- Set 4: 12 x 22 lbs (10 kg)
- Set 5: 12 x 22 lbs (10 kg)
- Set 6: 12 x 22 lbs (10 kg)

# One-Leg Calf Press In Leg Press Machine

- Set 1: 12 x 88,1 lbs (40 kg)

- Set 2: 12 x 88,1 lbs (40 kg)

- Set 3: 12 x 110,2 lbs (50 kg)

- Set 4: 12 x 132,2 lbs (60 kg)

 

# MORNING WALK TIME: 28,19 MINUTES

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# Workout Notes:
Yet another workout done in Halmstad while taking a break from the hospital. It felt good getting in there, but it's not easy to let the mind go away from the current situation. The focus was on controlling the weights instead of lifting heavy. Over and done with!

Training Day Four Hundred Eighty Eight

It's the day after my girlfriend was hospitalized, and we're continuing our struggle. I can't believe the lack of understanding that we're getting from the public health care. Don't get me wrong, the nurses are doing an amazing job, but the "experts" are way out there. For starters, I find it hard to trust someone that says that my girlfriend's low pulse (below 40) is due to her excellent cardiovascular condition. She's almost never jogged in her entire life and the only training (except morning walks) that she's engaged in right now is weight training with low intensity. And no, it doesn't help that he gives us an example by drawing parallels to Björn Borg! So, while my girlfriend - at the age of 28 - is almost unable to walk up the stairs by herself, can't even do a morning walk, complains about stabbing sensation in her chest, has a pulse below 40 (although still working on being slightly overweight and never really engaging in any high intensity cardio) as well as a lot of other symptoms, she's apparently fit enough for him to be confident about the fact that nothing is wrong with her heart. It took quite a while of complaining before we at least managed to bargain ourselves an ultrasound, which will be done tomorrow morning. And yes, I do understand that the blood work showed nothing, and I do understand that the ECG looks fine (although some irregularities), and I also understand that the kind of pain that she's experiencing should be accompanied by other symptoms in order to be categorized as "dangerous". And I will accept that it's not the heart when EVERYTHING has been done in order to assure us that it's not. But what I don't understand is how a 28-year-old woman goes from reasonably health to a severe decline in less than two weeks without anyone being real worried about it. Especially when she's not even fit enough to walk for 15 minutes without feeling like she's having the workout of her life. Oh well, the struggle continues tomorrow...

Quick mirror pic. Neither time nor motivation for anything else...

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# WORKOUT: HAMSTRINGS, TRICEPS

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# Seated Leg Curl

- Set 1: 12 x 33 lbs (15 kg)

- Set 2: 12 x 33 lbs (15 kg)

- Set 3: 12 x 44 lbs (20 kg)

- Set 4: 12 x 55,1 lbs (25 kg)
- Set 5: 12 x 66,1 lbs (30 kg)
- Set 6: 12 x 77,1 lbs (35 kg)

# Dip Machine

- Set 1: 12 x -54 lbs (-24,4 kg)

- Set 2: 12 x -54 lbs (-24,4 kg)

- Set 3: 3 x Bodyweight

- Set 4: 3 x Bodyweight

# Seated Triceps Extension Machine

- Set 1: 8 x 33 lbs (15 kg)

- Set 2: 8 x 38,5 lbs (17,5 kg)

- Set 3: 8 x 49,6 lbs (22,5 kg)

- Set 4: 8 x 66,1 lbs (30 kg)

# MORNING WALK TIME: 30,31 MINUTES

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# Workout Notes:
There's not much to say about the workout. It had to be carried out in Halmstad while I took a short break away from my baby. It was quick, without much thought, and I was just glad to have my mind on other things for a while.

Cheat Day Ninety Two

This has not been a good day. First of all, this wasn't even supposed to be a cheat day, but, once I got home from work - around 2 - we decided that we'd take the opportunity and indulge in some good eating. With that, we also decided that we'd take a cozy little trip tomorrow instead. Although, at this point, my girlfriend is at the hospital (yet again) and I'm having to go to sleep without my baby at my side. For those of you who keep up with the reading on the blog, we had an incident where she had some severe breathing issues two weeks back. There's now stabbing heart pain added to the picture and we're extremely worried. Needless to say, things did not go as planned today. In fact, they aren't really going as planned at all right now. I'll post the food pics for the day, and we'll see how things turn out from here.

Took this picture of my baby while she was sleeping at the hospital - "The most beautiful girl.

Candy!

Pizza!

Pastries!

Chocolate!

Icecream!

# Estimated Total Calorie Intake: 5800+

# What's up tonight?
There's nothing left except to head deep into bed, alone, and get back to work tomorrow. We'll find a way to deal with this, and we will come out stronger! I love you baby!

Training Day Four Hundred Eighty Seven

This will be my second day at the new work place, and this time I'm working the evening. Due to this I'm in a hurry, which means this entry will be short and right to the point. So, without further delay, here are the goodies in today's gym bag!

Lat spread pic taken this morning after breakfast and 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: 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 308,6 lbs (140 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: 6 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: 3 x 88,1 lbs (40 kg)

# MORNING WALK TIME: 28,43 MINUTES

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# Workout Notes:
Today's workout was all about control and feeling the muscle, which meant that a lot of the exercises were introduced to a declining rep count. Nevertheless, it was a great feeling, and I do believe that each workout needs a little bit of both worlds - meaning, control as well as pure insanity!

Training Day Four Hundred Eighty Six

It's a slightly brighter future that's ahead of us right now. Yesterday I had my first day at a new work place, and this is yet another part-time job that I've got in order for us to make a living. The good thing is that I'm liking it there and I'm sure that it'll be a great new experience for me. On another positive note, my girlfriend has now got a referral to the hospital in Halmstad, where she'll be further investigated as to what has happened during her current decline in health. Hopefully more good things are to come!

Side chest pic taken at home prior to workout.

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# WORKOUT: CHEST, BICEPS

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# Bench Press

- Set 1: 12 x 44 lbs (20 kg)

- Set 2: 12 x 44 lbs (20 kg)

- Set 3: 12 x 66,1 lbs (30 kg)

- Set 4: 12 x 77,1 lbs (35 kg)
- Set 5: 12 x 110,2 lbs (50 kg)

- Set 6: 12 x 143,3 lbs (65 kg)

 

# Cable Chest Fly

- Set 1: 12 x 20 lbs (9 kg)

- Set 2: 12 x 25 lbs (11,3 kg)

- Set 3: 12 x 30 lbs (13,6 kg)

- Set 4: 8 x 32,5 lbs (14,7 kg)

# Barbell Biceps Curl (EZ-Bar)

- Set 1: 12 x 44 lbs (20 kg)

- Set 2: 12 x 44 lbs (20 kg)

- Set 3: 12 x 44 lbs (20 kg)

- Set 4: 12 x 44 lbs (20 kg)

# Dumbbell Biceps Curl

- Set 1: 8 x 17,6 lbs (8 kg)

- Set 2: 8 x 22 lbs (10 kg)

- Set 3: 8 x 22 lbs (10 kg)

- Set 4: 8 x 30,8 lbs (14 kg)

# MORNING WALK TIME: 29,36 MINUTES

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# Workout Notes:
Instead of working out at my regular gym, today's session was carried out in Båstad due to practical reasons. Hence, there were a few changes in the routine. This turned out to be a pleasant experience as well as a motivating break from the usual plans. Good stuff!

Training Day Four Hundred Eighty Five

Another day has passed since my girlfriend turned ill, and we're still in the dark as to what has happened. Right now we've tried calling a few instances in hope of gaining a bit of knowledge. However, it seems as if it's impossible to solve this puzzle. All we can hope for is that Thursday's visit to the doctor will give us some answers, or at least a referral to the cardiologist. No matter what, we're going to see a cardiologist. You shouldn't have heart problems this severe at the age of 28 - hell you shouldn't even have blood clots at 28, but here we are!

Cable crunches as the finishing exercise!

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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 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)
- Set 6: 8 x 54 lbs (24,5 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 180,7 lbs (82 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: 16 x 136,6 lbs (62 kg)

# MORNING WALK TIME: 29,14 MINUTES

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# Workout Notes:
The workout was rather fine, but it is taking a bit of a toll on the motivation to constantly worry about your loved one. It's not that I can't perform while at the gym, in fact, the biggest battle is gaining the strength to head over there... Bringing Awesome Back can be hard at times.