Training Day Five Hundred Nine

I'm a bit confused as to how I should view this week. On one hand, it's been one of the most work-filled weeks, but on the other hand, it feels like the most easy-going week in a long while. I guess one thing that's really clear right now is how having a work schedule affects my life. Until recently I've always been chasing hours, having to be under constant watch as to when a work opportunity would arrive. But, this has all changed as I entered a new job with a set schedule. Suddenly I can plan my life in a much greater extent, and I'm free to do as I please outside of the work-related hours. I'm definitely not going back to where I was.

Calves pic taken at home this morning after breakfast.

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# WORKOUT: DELTS, CALVES

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# Seated Leverage Shoulder Press

- Set 1: 8 x 44 lbs (20 kg)

- Set 2: 8 x 44 lbs (20 kg)

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

- Set 4: 8 x 132,2 lbs (60 kg)
- Set 5: 6 x 154,3 lbs (70 kg)

# Face Pulls

- Set 1: 8 x 33 lbs (15 kg)

- Set 2: 8 x 33 lbs (15 kg)

- Set 3: 8 x 44 lbs (20 kg)

- Set 4: 8 x 55,1 lbs (25 kg)
- Set 5: 8 x 61,7 lbs (28 kg)
- Set 6: 8 x 77,1 lbs (35 kg)
- Set 7: 8 x 88,1 lbs (40 kg)
- Set 8: 8 x 121,2 lbs (55 kg)
- Set 9: 8 x 132,2 lbs (60 kg)

# Upright Cable Row

- Set 1: 8 x 55,1 lbs (25 kg)

- Set 2: 8 x 77,1 lbs (35 kg)

- Set 3: 8 x 99,2 lbs (45 kg)

- Set 4: 8 x 121,2 lbs (55 kg)
- Set 5: 7 x 143,3 lbs (65 kg)

# Seated Calf Raise

- Set 1: 12 x 22 lbs (10 kg)

- Set 2: 12 x 22 lbs (10 kg)
- Set 3: 12 x 44 lbs (20 kg)
- Set 4: 12 x 55,1 lbs (25 kg)
- Set 5: 12 x 55,1 lbs (25 kg)
- Set 6: 12 x 77,1 lbs (35 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: 32,54 MINUTES

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# Workout Notes:
Yet another great workout now that I'm fiddling around with the routines. I'm no longer pushing myself at the cost of good form. I'm keeping the muscle targeted and I'm not dead set on what exercises that needs to be executed. I guess this is freedom for mind, body and soul.

Training Day Five Hundred Eight

It's been a pretty calm day today as it's been one of the few days that doesn't hold all too many hours of work. Also, which is fortunate, I'm working the evening, which meant that I could get a little bit of extra sleep this morning. Hence, I decided to take an extra long walk once I woke up. Things like these make a journey so much more simple. Oh, and if you haven't noticed, this morning marked the date of yet another release of Bringing Awesome Back Goes Radio. This time with bodybuilder Johan Ederer. Check it out by clicking here!

The lack of meat attached to this area is alarming...

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# WORKOUT: HAMSTRINGS, TRICEPS

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# Front Leg Raises

- Set 1: 12 x Bodyweight

- Set 2: 12 x Bodyweight

- Set 3: 12 x Bodyweight
- Set 4: 12 x Bodyweight

# Stiff-Legged Dumbbell Deadlift

- Set 1: 12 x 15,4 lbs (7 kg)

- Set 2: 12 x 20,9 lbs (9,5 kg)

- Set 3: 12 x 26,4 lbs (12 kg)

- Set 4: 12 x 31,9 lbs (14,5 kg)

# Cable Triceps Pushdowns (V-Bar) (Warm-Up)

- Set 1: 12 x 22 lbs (10 kg)

- Set 2: 12 x 22 lbs (10 kg)

# Lying Triceps Extension To Forehead / Lying Triceps Extension To Chest (Superset + Stretch)

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

- Set 2: 8 x 33 lbs (15 kg) / 8 x 33 lbs (15 kg)

- Set 3: 8 x 33 lbs (15 kg) / 8 x 33 lbs (15 kg)
- Set 4: 8 x 33 lbs (15 kg) / 8 x 33 lbs (15 kg)
- Set 5: 8 x 38,5 lbs (17,5 kg) / 8 x 38,5 lbs (17,5 kg)
- Set 6: 8 x 38,5 lbs (17,5 kg) / 8 x 38,5 lbs (17,5 kg)

# MORNING WALK TIME: 49,13 MINUTES

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# Workout Notes:
During today's session I had Laholms HälsoCenter's very own gym instructor (and receptionist) give me a few pointers as to how I should perform various exercises (as well as what exercises to choose from). This turned out to yield a few new and useful insights. Hence, these will be incorporated ASAP! Thank you Johan!

Radio Episode #20: Johan Ederer | Bodybuilding Athlete

This interview is a chance for us to see what effects the past may have on today's performance. Johan Ederer is a hard-working and dedicated bodybuilding athlete who has not let old times stand in the way of his future. Johan talks openly about being adopted, his loving parents, and growing up as the only dark-skinned kid in a classroom of 30 pupils. Tune in and take a peek into the mind of a kind-hearted soul, aiming to become a better version of himself.

CLICK HERE FOR A DIRECT LINK TO THE EPISODE

Or use the Media Player further down!

# INTERVIEW TIMELINE:

* 00:00 - Opening talk
* 07:08 - Johan is introduced
* 07:18 - Johan on his interest in Fitness Five competitions
* 08:15 - Johan on his video "Vägen mot målet"  
* 10:08 - Johan on his fascination for muscles and introduction to bodybuilding
* 14:21 - Johan on his need for social support during diet
* 15:51 - Johan on being bullied due to the color of his skin
* 19:15 - Johan on self-confidence
* 21:25 - Johan on being self-confident in Sweden
* 23:05 - Johan on dieting and learning new things 
* 25:01 - Johan on adapting to new circumstances
* 27:00 - Johan on finding motivation within yourself
* 30:00 - Johan on the importance of rest
* 32:26 - Johan on adjusting goals towards the individual 
* 34:25 - Johan on the impact of Men's Physique and Bikini Fitness 
* 35:39 - Johan on going your own way
* 37:59 - Johan on handling physical injuries during diet
* 39:57 - Johan on competing with yourself
* 43:15 - Johan on why he doesn't change lifestyle
* 44:44 - Johan answers 10 quick questions
* 48:06 - Johan shares final tips from his own life experience
* 48:55 - Thank you Johan!
* 50:30 - Final reflections

# Check it out!
Read what Johan is blogging about: http://ironmanmagazine.se/johanederer/
See what Johan is posting on Instagram: http://instagram.com/johan_ederer
Get in touch with Johan on Facebook: https://www.facebook.com/johan.ederer

Training Day Five Hundred Seven

That's right folks, tomorrow morning will give you yet another episode of Bringing Awesome Back Goes Radio. This time with bodybuilder Johan Ederer. I must say that I feel extremely privileged to have so many awesome athletes take part of my show. Not even once have I been turned down, and I've always been met with the utmost respect. And to all you listeners out there, thank you so much for your participation. You are truly an awesome bunch of people! And here's today's training entry!

Lat spread pic taken in the evening prior to workout.

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# WORKOUT: BACK, TRAPEZIUS, FOREARMS

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# Chins (Neutral Grip)

- Set 1: 4 x Bodyweight

- Set 2: 4 x Bodyweight

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

# One-Arm Bent Over Dumbbell Rows

- Set 1: 8 x 42,9 lbs (19,5 kg)

- Set 2: 8 x 65 lbs (29,5 kg)

- Set 3: 8 x 70,5 lbs (32 kg)

# Row Machine

- Set 1: 12 x 55,1 lbs (25 kg)

- Set 2: 12 x 66,1 lbs (30 kg)

- Set 3: 12 x 77,1 lbs (35 kg)
- Set 4: 12 x 99,2 lbs (45 kg)
- Set 5: 12 x 121,2 lbs (55 kg)

# Dumbbell Shrugs

- Set 1: 12 x 42,9 lbs (19,5 kg)

- Set 2: 12 x 54 lbs (24,5 kg)

- Set 3: 12 x 70,5 lbs (32 kg)

# Behind The Back Cable Wrist Curls

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

- Set 2: 12 x 110,2 lbs (50 kg)

- Set 3: 12 x 132,2 lbs (60 kg)

# Reverse Cable Curl

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

- Set 2: 7 x 110,2 lbs (50 kg)

# MORNING WALK TIME: N/A

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# Workout Notes:
Awesome workouts now that I'm going with the flow so to speak. What that means is that I'm not deciding the exercises before I enter the gym, or even before I start my workout. In fact, I make things up as I go. Also, adding to that, I'm focusing a lot more on feeling the muscle work rather than lifting more than the previous session. I'm more sore than I've been in a long long time!

Training Day Five Hundred Six

This has been another productive day where yet another episode of Bringing Awesome Back Goes Radio has been recorded. For those of you who are still wondering who the guest will be, the wait is over. The guest is none other than bodybuilder Johan Ederer. Don't forget to tune in Wednesday morning as 6 o'clock! Until then, here's today's workout entry!

Side chest pic take at home this morning after breakfast.

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# WORKOUT: CHEST, BICEPS

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# Incline Bench Dumbbell Chest Press

- Set 1: 8 x 26,4 lbs (12 kg)

- Set 2: 8 x 31,9 lbs (14,5 kg)

- Set 3: 8 x 42,9 lbs (19,5 kg)

- Set 4: 8 x 59,5 lbs (27 kg)
- Set 5: 4 x 76 lbs (34,5 kg)

 

# Lying Incline Bench Dumbbell Flyes

- Set 1: 12 x 15,4 lbs (7 kg)

- Set 2: 12 x 20,9 lbs (9,5 kg)

- Set 3: 12 x 26,4 lbs (12 kg)

- Set 4: 12 x 31,9 lbs (14,5 kg)

# Push-Ups

- Set 1: 8 x Bodyweight

- Set 2: 8 x Bodyweight

# Dumbbell Concentration Curl

- Set 1: 8 x 15,4 lbs (7 kg)

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

- Set 3: 8 x 31,9 lbs (14,5 kg)

# Alternate Dumbbell Biceps Curl

- Set 1: 8 x 26,4 lbs (12 kg)

- Set 2: 8 x 31,9 lbs (14,5 kg)

- Set 3: 4 x 37,4 lbs (17 kg)

# Cable One-Arm Biceps Curl

- Set 1: 8 x 11 lbs (5 kg)

- Set 2: 8 x 15,4 lbs (7 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 33 lbs (15 kg)

# MORNING WALK TIME: 29,52 MINUTES

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# Workout Notes:
Yet another awesome workout over and done with. I wouldn't say that I'm particular strong, but the targeting of the muscle is real good. This has been my focus the last couple of weeks and I must say that I'm loving it so far. Let's keep on moving forward!

Training Day Five Hundred Five

I had myself a longer cardio session than usual this morning. I really felt like taking a long walk. I think this was because today has been the only day where I've really been free from work. When having lots to do, the cardio sessions can seem like a waste of time. Thoughts like "I could be doing this or that" start intruding my mind and I want to cut things short. I mean, I'm not skipping the cardio and making it shorter than it should be. But I'm definitely not making it longer than it needs to be either. Therefore, this morning's session was a real pleasant experience. More of that please!

Quads this very morning!

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# WORKOUT: QUADS, ABS

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# Squat With A Stick

- Set 1: 20 x Bodyweight

- Set 2: 20 x Bodyweight

- Set 3: 20 x Bodyweight

- Set 4: 20 x Bodyweight

# Squats

- 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)

# One-Leg Leg Press

- Set 1: 12 x 11 lbs (5 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 66,1 lbs (30 kg)
- Set 6: 12 x 88,1 lbs (40 kg)
- Set 7: 12 x 110,2 lbs (50 kg)
- Set 8: 12 x 132,2 lbs (60 kg)
- Set 9: 12 x 154,3 lbs (70 kg)
- Set 10: 12 x 165,3 lbs (75 kg)

# Decline Bench Crunches

- Set 1: 8 x Bodyweight

- Set 2: 8 x Bodyweight

# Ab Roller With Barbell

- Set 1: 8 x Bodyweight

- Set 2: 8 x Bodyweight

# Cable Crunches

- Set 1: 20 x 88,1 lbs (40 kg)

- Set 2: 20 x 132,2 lbs (60 kg)

# MORNING WALK TIME: 39,21 MINUTES

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# Workout Notes:
This was definitely a energy draining workout. In a sense, it was also a workout that focused on learning about my own body. Due to the lower back issues, and the preventions that they cause, I'm forced to lower the weights and focus on the way the muscles work. I guess I ask myself the question whether I can target the muscle more than I normally would at a higher weight. Judging from today's walk down the gym stairs I'd say I could!

Cheat Day Ninety Six

Yes, another cheat day has finally arrived and it was definitely needed. Last night I found myself really agitated and frustrated due to workload on the body and little calories in the diet. I slept rather poorly and I was pretty tired during the day. Putting that aside, it turned out to be a great cheat day, much thanks to my lovely girlfriend who always make sure that I'm in the best of moods. I made us some pasta carbonara as well as chocolate mousse for dinner, which was a recipe that my brother sent me (thank you John). In any case, I'm sure that the frustration will be over by tomorrow as the body is fueled up and the mind is happy.

Bacon and mozzarella subs with garlic sauce on top!

Vanilla quark added to the breakfast!

Stick of chocolate on my way home from client meeting!

Toblerone mousse in the making!

A delicious swirl of melted Toblerone chocolate and whipped cream!

Banana and candy time at Mom and Dad's!

Home made pasta carbonara!

Dinner is served!

Ah, the result of the Toblerone mousse!

Honey and BBQ chips and Cheddar popcorn to go!

# Estimated Total Calorie Intake: 6000+

Training Day Five Hundred Four

It's half way through the week and every other week that means another episode of Bringing Awesome Back Goes Radio. Today, that's not the case, so I guess you guys just have to wait until next Wednesday. For you who are extremely curious, I can reveal that the upcoming guest is a bodybuilder, and that the episode will be recorded on this upcoming Sunday. Stay tuned folks! And here's today's training entry!

Calves pic taken at home this morning after breakfast.

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# WORKOUT: DELTS, CALVES

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# Seated Bent-Over Dumbbell Rear Delt Flyes

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

# Dumbbell Lateral Delt Raise

- Set 1: 8 x 20,9 lbs (9,5 kg)

- Set 2: 8 x 22 lbs (10 kg)

- Set 3: 8 x 26,4 lbs (12 kg)

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

# Incline Bench Dumbbell Delt Press

- Set 1: 8 x 31,9 lbs (14,5 kg)

- Set 2: 8 x 37,4 lbs (17 kg)

- Set 3: 8 x 42,9 lbs (19,5 kg)

- Set 4: 8 x 48,5 lbs (22 kg)
- Set 5: 3 x 54 lbs (24,5 kg)

# Seated Calf Raise

- Set 1: 12 x 22 lbs (10 kg)

- Set 2: 12 x 22 lbs (10 kg)
- Set 3: 12 x 44 lbs (20 kg)
- Set 4: 12 x 55,1 lbs (25 kg)
- Set 5: 12 x 55,1 lbs (25 kg)
- Set 6: 12 x 66,1 lbs (30 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 132,2 lbs (60 kg)

- Set 4: 12 x 154,3 lbs (70 kg)

 

# MORNING WALK TIME: 30,06 MINUTES

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# Workout Notes:
When being forced to do a workout with real high intensity, you can cram quite a bit out of that body of yours. Basically, that's exactly what happened during today's workout. I think I've been underestimating my capacity lately and lowering the intensity (as well as workload) a bit too much. I guess time will tell if I was right or not. For now, this felt great!

Training Day Five Hundred Three

It's been a few days at my new work place and I must say that it's awesome. Not only is it a place where I get to use some of the skills that I've acquired through my education. But it's also the perfect amount of work in order to fit with the current goals outside of work. I guess, at times, things do come to you when you need them the most. Thank you for that!

Stretch and pose!

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# WORKOUT: HAMSTRINGS, TRICEPS

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# Front Leg Raises

- Set 1: 12 x Bodyweight

- Set 2: 12 x Bodyweight

- Set 3: 12 x Bodyweight
- Set 4: 12 x Bodyweight

# Stiff-Legged Dumbbell Deadlift

- Set 1: 12 x 15,4 lbs (7 kg)

- Set 2: 12 x 20,9 lbs (9,5 kg)

- Set 3: 12 x 26,4 lbs (12 kg)

- Set 4: 12 x 31,9 lbs (14,5 kg)
- Set 5: 12 x 54 lbs (24,5 kg)

# Cable Triceps Pushdowns (V-Bar)

- 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 77,1 lbs (35 kg)
- Set 6: 8 x 88,1 lbs (40 kg)

# One-Arm Crossbody Cable Triceps Extension (Rope)

- Set 1: 12 x 11 lbs (5 kg)

- Set 2: 12 x 11 lbs (5 kg)

- Set 3: 12 x 11 lbs (5 kg)
- Set 4: 12 x 15,4 lbs (7 kg)

# MORNING WALK TIME: N/A

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# Workout Notes:
I can't really evaluate this workout all too much due to the fact that I switched the triceps session up quite a bit. The reason behind this was that I didn't really feel that prior triceps exercises were working for me. The angles at which the weight was put, the range of the movement, everything - it just felt off. This, however, fit like a glove!