Training Day Five Hundred Twenty Eight

University stuff... that says it all. To think that in the good old days I was happy just sitting in front of the computer. Today, while having plenty of stuff to study, and, while the hours in front of the computer suddenly add up, things don't really feel that awesome anymore. Especially if you ask my lower back, which really gives me a hassle after long sessions...

Dirty mirror selfie pic at the gym's locker room.

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# WORKOUT: HAMSTRINGS, TRICEPS

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# Lying Leg curl

- 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 33 lbs (15 kg)
- Set 5: 12 x 44 lbs (20 kg)
- Set 6: 12 x 55,1 lbs (25 kg)

# Inner Thigh Adductor Machine

- Set 1: 12 x 121,2 lbs (55 kg)

- Set 2: 12 x 121,2 lbs (55 kg)

- Set 3: 12 x 143,3 lbs (65 kg)

- Set 4: 12 x 165,3 lbs (75 kg)

# Triceps Cable Pushdowns (V-Bar)

- Set 1: 20 x 44 lbs (20 kg)

- Set 2: 20 x 44 lbs (20 kg)

- Set 3: 20 x 55,1 lbs (25 kg)

- Set 4: 20 x 66,1 lbs (30 kg)
- Set 5: 12 x 77,1 lbs (35 kg)

# Reverse Grip Cable Pushdowns

- Set 1: 12 x 22 lbs (10 kg)

- Set 2: 12 x 33 lbs (15 kg)

- Set 3: 12 x 44 lbs (20 kg)

- Set 4: 12 x 66,1 lbs (30 kg)
- Set 5: 12 x 88,1 lbs (40 kg)
- Set 6: 12 x 110,2 lbs (50 kg)
- Set 7: 12 x 132,2 lbs (60 kg)

# MORNING WALK TIME: 48,06 MINUTES

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# Workout Notes:
My lower back had been acting up all day long and I didn't want to risk anything going wrong due to doing Stiff-Legged Deadlifts. Hence, I decided to incorporate the old and slightly boring Lying Leg Curl Machine. For some reason I decided that it was a good idea to add some inner thighs. The idea was probably inspired by some wise words from bodybuilder Arne Lundell. After the hamstrings portion was done I went for hamstring and ended up with a few last sets that were all heavy on the cheating department. Well, I guess that's that.

Training Day Five Hundred Twenty Seven

A few days off from work as well as the gym. We've celebrated my girlfriend's birthday as well as the fact that she's now an assistant nurse. Also, we've had a few road trips, done some home decorating and basically just gone through various stuff that all add to the thing we call life. We've also added a little bit more to the diet - cheated if you will. However, I'm saving the big guns for the next cheat day, which will be number one hundred. In any case, I'm now back and track and it's time to move forward.

Black and white posing pic.

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# WORKOUT: BACK, TRAPEZIUS, FOREARMS

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# One-Arm Leverage Row Machine

- Set 1: 8 x 22 lbs (10 kg)

- Set 2: 8 x 22 lbs (10 kg)

- Set 3: 8 x 44 lbs (20 kg)
- Set 4: 8 x 44 lbs (20 kg)
- Set 5: 8 x 66,1 lbs (30 kg)

# Close-Grip Row

- Set 1: 20 x 22 lbs (10 kg)

- Set 2: 20 x 33 lbs (15 kg)

- Set 3: 20 x 44 lbs (20 kg)
- Set 4: 20 x 55,1 lbs (25 kg)
- Set 5: 20 x 66,1 lbs (30 kg)
- Set 6: 20 x 88,1 lbs (40 kg)

# Straight-Arm Pulldowns

- 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 77,1 lbs (35 kg)
- Set 5: 12 x 88,1 lbs (40 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 165,3 lbs (75 kg)

# Reverse Cable Curl

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

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

# MORNING WALK TIME: 53,50 MINUTES

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# Workout Notes:
I was expecting a bit more than what I got today. Then again, I was also planning a bit more than I executed. This was one of those day that didn't really go that bad, but it just didn't feel that great either. I simply have to accept the current situation and move on to the next session.

Training Day Five Hundred Twenty Six

Tomorrow is a good day. Not because it's calm and relaxed, because it will actually be damn hectic, but because we're celebrating my girlfriend's birthday. Oh, and adding to that we're also celebrating the fact that she's finished her education as an assistance nurse. Naturally family and relatives are invited over for a feast. Good times are ahead!

Girlfriend caught me curling the shit out my arms!

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# WORKOUT: CHEST, BICEPS

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# Incline Bench Dumbbell Chest Press

- Set 1: 5 x 31,9 lbs (14,5 kg)

- Set 2: 5 x 31,9 lbs (14,5 kg)

- Set 3: 5 x 48,5 lbs (22 kg)

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

 

# Incline Bench Dumbbell Chest Flyes

- Set 1: 12 x 15,4 lbs (7 kg)

- Set 2: 12 x 15,4 lbs (7 kg)

- Set 3: 12 x 20,9 lbs (9,5 kg)

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

# Lying Chest Press Machine

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

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

- Set 3: 12 x 132,2 lbs (60 kg)

- Set 4: 9 x 143,3 lbs (65 kg)

# Preacher Curl Machine

- 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 55,1 lbs (25 kg)
- Set 6: 8 x 66,1 lbs (30 kg)

# Cable Overhead Biceps Curl

- Set 1: 12 x 11 lbs (5 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)

# MORNING WALK TIME: 35,54 MINUTES

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# Workout Notes:
An absolutely awesome workout! I'm incredibly happy with the biceps portion this time. A huge reason is the new stuff that I've been trying out ever since talking to Samir Troudi at Exhale Gym. I guess it's about time I started expanding my horizon. Let's keep on moving forward!

Radio Episode #22: Jesper Kvarnhammar | Bodybuilding Athlete

Every now and then, while stepping into the gym, you will see a guy that will blow your mind away. Jesper Kvarnhammar is that kind of guy. His massive legs and his incredible back width are just a few of the qualities that make him into a true bodybuilding champion. In this episode of Bringing Awesome Back Goes Radio, Jesper proves that even his heart matches the size of his symmetry. Tune in and listen to a man who is dedicated to the iron playground.

CLICK HERE FOR A DIRECT LINK TO THE EPISODE

Or use the Media Player further down!

# INTERVIEW TIMELINE:

* 00:00 - Opening talk
* 05:44 - Jesper is introduced
* 06:25 - Jesper on the origin of his interest for muscles
* 07:50 - Jesper on why he chose bodybuilding  
* 09:47 - Jesper on muscular development
* 12:09 - Jesper on training and starting his gym JK Fitness
* 18:54 - Jesper on keeping routines while traveling at work
* 21:36 - Jesper on your own training while helping others
* 23:35 - Jesper on the process after injury
* 25:15 - Jesper on foolishness, reaching success and supplement overuse 
* 31:16 - Jesper on helping his wife Linda with dieting
* 33:28 - Jesper on being stereotyped
* 37:17 - Jesper on taking the ripped physique too far
* 39:16 - Jesper on becoming blind towards your physique during diet 
* 42:57 - Jesper on today's youth and their knowledge of bodybuilding 
* 44:13 - Jesper on feeling empty after competition
* 48:22 - Jesper on being hard on yourself and focusing on winning
* 49:55 - Jesper on love for bodybuilding compared to other sports
* 52:02 - Jesper defines traits for accomplishing an ultimate physique
* 56:06 - Jesper answers 10 quick questions
* 61:17 - Jesper shares final tips from his own life experience
* 62:51 - Thank you Jesper!
* 64:16 - Final reflections

# Check it out!
Read what Jesper is blogging about: http://jeppekvarnhammar.blogspot.se/
See what Jesper is posting on Instagram: http://instagram.com/kvarnhammar
Get in touch with Jesper on Facebook: http://www.facebook.com/jesper.kvarnhammar
JK Fitness Gym: http://www.jkfitness.se

Training Day Five Hundred Twenty Five

Had a pretty rough morning when waking up. I checked the bank account, and for some reason only one work day had been registered during the entire month of February. Since I'm a guy who appreciates being able to pay the bills, I decided to call my employer and find out what was going on. Apparently it was due to a misunderstanding in the database and it'll be taken care of soon enough. On a more positive note, today also meant a visit to the chiropractor Dragisa. He's been working his magic on my back and we're slowly heading towards recovery.

Chiropractor Dragoljub Lapadatovic, aka "Dragisa", working his magic!

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# WORKOUT: QUADS, ABS

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# One-Leg Leg Press

- Set 1: 12 x 44 lbs (20 kg)

- Set 2: 12 x 44 lbs (20 kg)
- Set 3: 12 x 88,1 lbs (40 kg)
- Set 4: 12 x 132,2 lbs (60 kg)
- Set 5: 12 x 176,3 lbs (80 kg)
- Set 6: 12 x 220 lbs (100 kg)
- Set 7: 12 x 253,5 lbs (115 kg)

# Leg Extension 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 88,1 lbs (40 kg)
- Set 5: 12 x 110,2 lbs (50 kg)

# Decline Bench Crunches

- Set 1: 10 x Bodyweight

- Set 2: 12 x Bodyweight

# Seated Leg Raise

- Set 1: 12 x Bodyweight

- Set 2: 12 x Bodyweight
- Set 3: 12 x Bodyweight
- Set 4: 15 x Bodyweight

# MORNING WALK TIME: 31,59 MINUTES

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# Workout Notes:
This was a pretty damn good session. Lately I've been adding some extra protein into the diet and it's beginning to show at the gym. The weights were definitely upped and so was the spirit. I'm going to see how this pans out as of now. Fortunately I'm not dieting for a competition - only for myself.

Training Day Five Hundred Twenty Four

Things are going rather well right now on pretty much every department with the exception of my lower back. Tomorrow I'll catch up with the chiropractor with hopes of changing this negative spiral. I'm certain that something good will come out of it. As for you guys, don't forget to tune in on Wednesday morning at 6'clock for yet another episode of Bringing Awesome Back Goes Radio. This time with bodybuilder Jesper Kvarnhammar.

Calves in motion!

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# WORKOUT: DELTS, CALVES

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# Smith Machine Shoulder Press

- Set 1: 5 x 44 lbs (20 kg)

- Set 2: 5 x 44 lbs (20 kg)

- Set 3: 5 x 88,1 lbs (40 kg)

- Set 4: 5 x 110,2 lbs (50 kg)
- Set 5: 5 x 132,2 lbs (60 kg)
- Set 6: 5 x 154,3 lbs (70 kg)
- Set 7: 2 x 165,3 lbs (75 kg)

# Dumbbell Lateral Raise

- Set 1: 8 x 13,2 lbs (6 kg)

- Set 2: 8 x 15,4 lbs (7 kg)

- Set 3: 8 x 17,6 lbs (8 kg)
- Set 4: 12 x 8,8 lbs (4 kg)
- Set 5: 12 x 11 lbs (5 kg)
- Set 6: 12 x 13,2 lbs (6 kg)
- Set 7: 12 x 15,4 lbs (7 kg)
- Set 8: 12 x 17,6 lbs (8 kg)

# Face Pulls

- Set 1: 8 x 17,5 lbs (7,9 kg)

- Set 2: 8 x 25 lbs (11,3 kg)

- Set 3: 8 x 30 lbs (13,6 kg)

- Set 4: 8 x 35 lbs (15,8 kg)
- Set 5: 8 x 40 lbs (18,1 kg)

# Standing Calf Raise

- Set 1: 20 x Bodyweight

- Set 2: 20 x Bodyweight

# One-Leg Calf Press In Leg Press Machine

- Set 1: 12 x Sled

- Set 2: 12 x Sled

- Set 3: 12 x 22 lbs (10 kg)

- Set 4: 12 x 22 lbs (10 kg)
- Set 5: 12 x 33 lbs (15 kg)
- Set 6: 12 x 77,1 lbs (35 kg)
- Set 7: 8 x 165,3 lbs (75 kg)

# Standing Calf Press Machine (Dropset)

- Dropset 1: 15 x 39,6 lbs (18 kg)

- Dropset 2: 15 x 19,8 lbs (9 kg)

- Dropset 3: 15 x Bodyweight

 

# MORNING WALK TIME: N/A

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# Workout Notes:
Workout was carried out in Båstad due to work, and as usual that means that I'm not getting my regular gear. Then again, lately that's a positive thing as I tend to experiment and come up with pretty good ideas. Today's finishing dropset was definitely one of them

Training Day Five Hundred Twenty Three

It's at the end of a week and close to the beginning of a new one. Tomorrow will mean the end of my work marathon and it'll also be the start of my university-related ditto. I guess that's just how things are right now. In my book, the only solution is to keep up with the pace and focus on getting things done.

A little fun pic I made out of last training session's photo.

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# WORKOUT: HAMSTRINGS, TRICEPS

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# 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 31,9 lbs (14,5 kg)

- Set 4: 12 x 37,4 lbs (17 kg)
- Set 5: 12 x 48,5 lbs (22 kg)
- Set 6: 12 x 59,5 lbs (27 kg)
- Set 7: 12 x 70,5 lbs (32 kg)
- Set 8: 12 x 81,5 lbs (37 kg)

# One-Arm Cable Pushdowns (Rope)

- Set 1: 12 x 11 lbs (5 kg)

- Set 2: 12 x 11 lbs (5 kg)

- Set 3: 12 x 22 lbs (10 kg)

- Set 4: 12 x 28,6 lbs (13 kg)
- Set 5: 10 x 37,4 lbs (17 kg)

# Triceps Cable Pushdowns (Rope)

- Set 1: 8 x 33 lbs (15 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 77,1 lbs (35 kg)

# MORNING WALK TIME: N/A

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# Workout Notes:
This workout was not good for my lower back. I could feel some pain going on right at the beginning of the Stiff-Legged Dumbbell Deadlifts. On the last set I used the belt around my waist for support, but things still went south. Right now I'll be focusing on doing some stretching and take it from there. I'm visiting the chiropractor on Tuesday anyway.

Cheat Day Ninety Nine

This cheat day was kind of inspired by last cheat day's hotel breakfast. We both agreed that we missed having multiple choices in the morning, a bit of this and a bit of that. Hence, the morning was started with a nice assortment of food. During work I was treated to some home made pizza, although I wanted to save my appetite a little bit because I knew that smörgåstårta would be on the menu later during the evening. This was spent at my brother's house celebrating his birthday. Good stuff!

Breakfast ingredients part one!

Breakfast ingredients part two!

Scrambled eggs and bacon!

Vanilla yoghurt and some serials!

Cheese sandwiches!

Pancakes with peanut butter and cookies!

Aaah, cookies!

Home made pizza!

Pancakes with chocolate!

Cookie again!

Smörgåstårta!

Fruit, quark and ice cream!

Oooh, delicious desert!

# Estimated Total Calorie Intake: 5000+

Training Day Five Hundred Twenty Two

I started this morning real tired with heavy legs. It's been a long week and there's plenty left to cover. Right now the focus has been on completing the workout so that I can get to work and prepare for the Saturday. That day holds lots of things. Morning will include work, the afternoon will include getting ready for my brother's birthday. Apparently we're getting smörgåstårta... luckily it's on a cheat day!

Erik, professional zombie hunter. Call 555-NOZOMBIE!

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# WORKOUT: BACK, TRAPEZIUS, FOREARMS

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# Half-Ranged 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)

# One-Arm Leverage Row Machine

- Set 1: 8 x 22lbs (10 kg)

- Set 2: 8 x 22 lbs (10 kg)

- Set 3: 8 x 44 lbs (20 kg)
- Set 4: 8 x 66,1 lbs (30 kg)
- Set 5: 8 x 77,1 lbs (35 kg)
- Set 6: 5 x 110,2 lbs (50 kg)

# Face Pulls

- Set 1: 12 x 66,1 lbs (30 kg)

- Set 2: 12 x 88,1 lbs (40 kg)

- Set 3: 12 x 99,2 lbs (45 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 154,3 lbs (70 kg)

# Reverse Cable Curl

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

- Set 2: 12 x 99,2 lbs (45 kg)

# MORNING WALK TIME: 29,24 MINUTES

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# Workout Notes:
Felt a little bit, uhm... let me rephrase that. I felt damn tired before hitting the gym. But, as things turn out every now and then, you can't always tell what's to be expected. The power during the workout was there and I didn't struggle with the weights. I guess that's a good way to go out before a cheat day!