Training Day Five Hundred Sixty Eight

For some mysterious reason I thought I was working the afternoon this morning. Imagine the surprise when the alarm rings and I have little to no time to get to work. Thirty minutes of stress later I'm at work. The entire day has been rather exhausting. Not because work is exhausting, but because the body is tired. It's not the physical stress that's getting to me, it's the mental stress of having loads of stuff to deal with. Still pushing through!

Always pushing!

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# WORKOUT: HAMSTRINGS, TRICEPS

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# Floor Glute-Ham Raise

- Set 1: 10 x Bodyweight
- Set 2: 10 x Bodyweight
- Set 3: 10 x Bodyweight

# DIPS

- Set 1: 5 x Bodyweight

- Set 2: 5 x Bodyweight

# Triceps Cable Pushdowns (Straight Bar)

- Set 1: 20 x 22 lbs (10 kg)

- Set 2: 20 x 44 lbs (20 kg)
- Set 3: 20 x 66,1 lbs (30 kg)
- Set 4: 11  x 88,1 lbs (40 kg)

 

# MORNING WALK TIME: 37,49 MINUTES

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# Workout Notes:
Low volume workout due to exhaustion. Tomorrow I'll be doing loads of cardio due to work, which is the sole reason for me cutting down the sets on this workout. I see a light at the end of the tunnel, but my company as well as other obligations are to fall in to place first.

Training Day Five Hundred Sixty Seven

Yet another busy day and it's becoming a bit of a hassle. I'm really looking forward to Sunday, which will be the only day off from work this week. However, setting the not-so-cool stuff aside, this evening included something very cool. The latest episode of Bringing Awesome Back Goes Radio was recorded. This time Daniel Atterhagen, also known as Gladiator Beast, joined the show for an hour of awesomeness. The episode will be released on the upcoming Wednesday!

Always perform in the arena!

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# WORKOUT: BACK, TRAPEZIUS, FOREARMS

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# Deadlifts

- Set 1: 5 x 88,1 lbs (40 kg)
- Set 2: 5 x 88,1 lbs (40 kg)
- Set 3: 5 x 132,2 lbs (60 kg)
- Set 4: 5 x 176,3 lbs (80 kg)
- Set 5: 5 x 220,4 lbs (100 kg)

# Seated Cable Row (Narrow Grip)

- Set 1: 12 x 33 lbs (15 kg)

- Set 2: 12 x 55,1 lbs (25 kg)

- Set 3: 12 x 77,1 lbs (35 kg)
- Set 4: 12 x 110,2 lbs (50 kg)
- Set 5: 8 x 132,2 lbs (60 kg)

# Dumbbell One-Arm Reverse Wrist Curl

- Set 1: 12 x 22 lbs (10 kg)

- Set 2: 12 x 22 lbs (10 kg)

# MORNING WALK TIME: N/A MINUTES

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# Workout Notes:
Long day, tired, stressed and lots to do. That should never enter into the gym, but at the same time, I'm having to play this game strategically. I'd rather get a short session and stimulate muscle growth than getting none at all. Life is not a linear track, this was a minor bump in the road.

Training Day Five Hundred Sixty Six

Tomorrow is an exciting day! Why? Because I'm laying the first bricks as to what will be my upcoming company. This company will be the start of my career as a sports psychologist, and it'll enable me to hold lectures on more regular basis. For you guys, nothing will change. The podcast and the website will still be there, free of charge. I love the support you guys give me - don't forget to keep Bringing Awesome Back!

Oh the horror!

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# WORKOUT: CHEST, BICEPS

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# Seated Chest Press Machine

- Set 1: 5 x 22 lbs (10 kg)

- Set 2: 5 x 22 lbs (10 kg)

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

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

# Incline Bench Press (Smith Machine)

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

- Set 2: 9 x 110,2 lbs (50 kg)
- Set 3: 3 x 132,2 lbs (60 kg)

# Barbell Curl

- Set 1: 20 x 22 lbs (10 kg)

- Set 2: 20 x 33 lbs (15 kg)
- Set 3: 20 x 38,5 lbs (17,5 kg)
- Set 4: 15 x 44 lbs (20 kg)

# One-Arm Concentration Curl Machine

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

- Set 2: 4 x 33 lbs (15 kg)
- Set 3: 4 x 33 lbs (15 kg)

# MORNING WALK TIME: 43,44 MINUTES

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# Workout Notes:
Good workout, especially the initial Seated Chest Press Machine. Due to staying all day in Halmstad, I had to use a local gym, which meant that the gear was slightly new to me. Nothing to worry about as I'm pretty easy-going with the build of my workouts right now. Feels good continuing low reps on the bigger muscle groups.

Training Day Five Hundred Sixty Five

It's been an awesome day. My girlfriend and I didn't have to work until the evening, so we took time for a road trip that ended at a huge supermarket. We actually managed to get hold of some pretty cool stuff. Firstly, we got ourselves an Actifry Essential from Tefal. It's an hot air frier that gets the job done without adding any oil. Pretty cool, and it's working its magic as I'm writing this entry. Adding to that, I also get myself a cool looking Hulk T-shirt. I know, I know, it's the kid in me, he needs some attention too! In any case, here's today's training entry.

Puny hacklift...

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# WORKOUT: QUADS, ABS

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# Hack Squat Machine

- Set 1: 5 x Sled

- Set 2: 5 x Sled

- Set 3: 5 x 44 lbs (20 kg)
- Set 4: 5 x 88,1 lbs (40 kg)
- Set 5: 5 x 110,2 lbs (50 kg)
- Set 6: 5 x 132,2 lbs (60 kg)
- Set 7: 1 x 176,3 lbs (80 kg)

# Leg Extension Machine

- Set 1: 5 x 99,2 lbs (45 kg)

- Set 2: 5 x 132,2 lbs (60 kg)

- Set 3: 5 x 154,3 lbs (70 kg)

- Set 4: 5 x 176,3 lbs (80 kg)

# Incline Bench Crunches (Legs Up)

- Set 1: 30 x Bodyweight

- Set 2: 30 x Bodyweight

- Set 3: 30 x Bodyweight
- Set 4: 30 x Bodyweight

# MORNING WALK TIME: 40,36 MINUTES

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# Workout Notes:
Damn good workout actually. For now I'm trying the low volume sets again. I've recently just come out of a real hectic weekend and I could feel the body needing some rest. The way I figured it, the body got some less strain due to the short workout. I guess I was right considering that I'm feeling rather refreshed right now.

Training Day Five Hundred Sixty Four

Long, long weekend and it's finally coming to an end. I underestimated how much energy I'd actually have left after being done with work. At this moment I can hardly even focus enough to get this entry done. So, in the name of exhaustion, let's cut things short and reveal today's training entry!

Screaming man selfie... a must!

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# WORKOUT: HAMSTRINGS, TRICEPS

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# Arne Lundell Cable Stiff-Legged Deadlifts

- Set 1: 12 x 33 lbs (15 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)
- Set 7: 20 x 44 lbs (20 kg)

# Triceps Cable Pushdowns (V-Bar)

- Set 1: 20 x 33 lbs (15 kg)

- Set 2: 20 x 44 lbs (20 kg)

- Set 3: 20 x 66,1 lbs (30 kg)

- Set 4: 20 x 88,1 lbs (40 kg)

- Set 5: 17 x 110,2 lbs (50 kg)

# One-Arm Triceps Cable Pushdowns

- Set 1: 20 x 11 lbs (5 kg)

- Set 2: 20 x 15,4 lbs (7 kg)

 

# MORNING WALK TIME: 40,29 MINUTES

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# Workout Notes:
After reading the last issue of BODY Magazine, my personal favorite Arne Lundell had some tips as to how to hit the hamstrings. Basically it's a Stif-Legged Deadlift exercise with a twist. I tried it out during today's workout and it felt real good. For those of you who want to get your hands on the info, be sure to pick up the latest issue!

Cheat Day One Hundred Six

Amazing day, amazing food and an amazing girlfriend. What? Yeah, we celebrated out four year anniversary today. Unfortunately I had to work from morning to late evening, but I still managed to get a lot of food in my belly, give my girlfriend a present, and, tell her how much how love her. And just in case she reads this entry, I love you baby! Always have, always will.

Pizza, barbecue and cake. Oh yeah!

My girlfriend and I met for the first time four years ago today!

Training Day Five Hundred Sixty Three

Oh no, hell has officially frozen over! For the first time in my entire training career (at least that I know of), I've actually trained a different workout than I was supposed to. Normally, at this point, I should have carried out a hamstrings and triceps workout. But, for some reason, I thought that it was time for delts and calves. I must admit, I thought many times during the workout that I was incredibly sore in my delts, and I just couldn't figure out why... well, now I know!

Yes... very funny...

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# WORKOUT: DELTS, CALVES

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# One-Arm Dumbbell Lateral Delt Raise (No Rest)

- Set 1: 25 x 6,6 lbs (3 kg)

- Set 2: 25 x 6,6 lbs (3 kg)
- Set 3: 25 x 6,6 lbs (3 kg)

# Face Pulls

- Set 1: 25 x 44 lbs (20 kg)

- Set 2: 25 x 66,1 lbs (30 kg)

# Upright Cable Row

- Set 1: 20 x 66,1 lbs (30 kg)

- Set 2: 20 x 88,1 lbs (40 kg)

# One-Leg Calf Press In Leg Press Machine

- Set 1: 25 x Sled
- Set 2: 30 x Sled
- Set 3: 30 x Sled
- Set 4: 40 x Sled

# Seated Calf Raise Machine

- Set 1: 12 x 88,1 lbs (40 kg)
- Set 2: 12 x 121,2 lbs (55 kg)

 

# MORNING WALK TIME: 42,42 MINUTES

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# Workout Notes:
Oh well, soreness or not, the workout was still decent. Although, I decided that I'd do a recovery workout. Basically, what that means is that I'm just letting the muscle get a little bit of blood flowing through it - no major exhaustion. It'll have to do for now.

Training Day Five Hundred Sixty Two

Holy Sweat Pants Batman! Today has definitely been a hot day. And what a good day to stay indoors and study, huh? Well, it's not that I had a choice, things need to be done at the University and this is the last deadline that I'll have at University of Halmstad. Nevertheless, I can't help but to wish that we didn't live in an apartment that also serves as a sauna...

Gently down the stream...

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# WORKOUT: BACK, TRAPEZIUS, FOREARMS

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# Seated Cable Row (Wide Grip)

- Set 1: 20 x 33 lbs (15 kg)
- Set 2: 20 x 44 lbs (20 kg)
- Set 3: 20 x 66,1 lbs (30 kg)
- Set 4: 20 x 88,1 lbs (40 kg)
- Set 5: 8 x 110,2 lbs (50 kg)

# Dumbbell Shrugs

- Set 1: 20 x 37,4 lbs (17 kg)

- Set 2: 20 x 48,5 lbs (22 kg)

- Set 3: 16 x 76 lbs (34,5 kg)

# Belly Backs

- Set 1: 20 x Bodyweight

- Set 2: 20 x Bodyweight

# Behind The Back Cable Wrist Curls

- Set 1: 20 x 110,2 lbs (50 kg)

- Set 2: 20 x 154,3 lbs (70 kg)

# Reverse Cable Curl

- Set 1: 20 x 66,1 lbs (30 kg)

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

# MORNING WALK TIME: 53,53 MINUTES

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# Workout Notes:
Phew, all that sweating prior to getting to gym definitely does drain you. I've tried keeping the fluid intake at a high, but as you study it's easy to lose track of time. Any any case, pushing through the dizziness and the loss of strength, things worked out rather well!

Training Day Five Hundred Sixty One

This is my day off from one work place, but at the same time a regular work day at another place. Adding to that, since I'm only working for a few hours, I'm also taking care of everything that needs to be done in the house. Basically, it's a work day! Nevertheless, if everything goes as planned, tomorrow morning I'll record the next episode of Bringing Awesome Back Goes Radio, which will be released in two weeks from now. For those of you who didn't notice this morning's episode, you can find it by clicking here.

Old Chinese saying...

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# WORKOUT: CHEST, BICEPS

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# Bench Press

- 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 88,1 lbs (40 kg)

# Incline Bench Dumbbell Flyes

- Set 1: 12 x 20,9 lbs (9,5 kg)

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

# Cable Chest Flyes

- Set 1: 20 x 33 lbs (15 kg)

- Set 2: 7 x 44 lbs (20 kg)

# Alternate Dumbbell Biceps Curl

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

- Set 2: 12 x 26,4 lbs (12 kg)
- Set 3: 8 x 37,4 lbs (17 kg)

# Bent-Over Cable Concentration Curl

- Set 1: 20 x 11 lbs (5 kg)

- Set 2: 20 x 33 lbs (15 kg)
- Set 3: 12 x 44 lbs (20 kg)

# Barbell Curl (EZ-Bar)

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

# MORNING WALK TIME: 43,44 MINUTES

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# Workout Notes:
A much better workout than I had expected. The last quads workout that I had left my legs so sore that I've hardly been able to walk at work or during my morning cardio. It's also taken a toll on the energy supply, which I thought would be noticed during today's workout. Luckily, none of that came to surface and I was able to pull off a good one. Awesome!

Radio Episode #26: Fitnessgalan 2014 | Interviews

After a weekend in Stockholm we've finally reached the time for you guys to enjoy our adventure during Fitnessgalan 2014. This episode includes over one hour of material, interviewing various profiles within the industry of bodybuilding and fitness. The reportage gave us the privilege to meet up with some old friends as well as the opportunity to discover some new and upcoming names. Tune in and enjoy an hour from the Globe! Oh, and if you haven't seen the video reportage yet, then click here.

CLICK HERE FOR A DIRECT LINK TO THE EPISODE

Or use the Media Player further down!

# INTERVIEW TIMELINE:

* 00:00 - Opening talk
* 04:54 - Interview with Roy Hansson
* 06:46 - Interview with Robert Glamin
* 08:49 - Interview with Roddy "Hero" Benjaminsson 
* 11:40 - Interview with Ronnie & Pia Niemi
* 15:22 - Interview with Martin Alexandersson
* 21:47 - Interview with Aron Persson
* 25:27 - Interview with Jens Karlsson
* 29:42 - Interview with Robert Nilsson
* 35:12 - Interview with Lars Östling & Anna Kristensson 
* 39:54 - Interview with Daniel "Beast" Atterhagen
* 44:45 - Interview with Leo Wessman
* 47:18 - Interview with Eleonore Eriksson
* 52:14 - Interview with Arne Lundell 
* 56:21 - Interview with Carlito & Catherine Holst
* 60:57 - Interview with Binais Begovic
* 68:18 - Final reflections

# Check it out!
Roy Hansson: https://www.facebook.com/maniaction
Robert Glamin: https://www.facebook.com/robert.glamin
Roddy "Hero" Benjaminsson: http://www.body.se/bloggar/roddy-benjaminson
Ronnie Niemi: http://instagram.com/ronnie_niemi
Pia Niemi: http://instagram.com/pianiemi
Martin Alexandersson: http://instagram.com/martin_alexandersson_ph9
Aron Persson: http://instagram.com/aronpe
Jens Karlsson: http://www.bodyaction.nu
Robert Nilsson: http://www.team-rynkeby.se
Lars Östling: http://instagram.com/lars_oestling
Anna Kristensson: http://instagram.com/akfitt
Daniel "Beast" Atterhagen: http://instagram.com/atterhagen
Leo Wessman: http://instagram.com/leowessman
Eleonore Eriksson: https://www.facebook.com/eleonore.eriksson.7
Arne Lundell: https://www.facebook.com/arne.lundell.5
Carlito: https://www.instagram.com/carlito_xxxl
Catherine Holst: https://instagram.com/holstuberalles
Binais Begovic: https://www.bmr.me
Proteinbutiken.se: http://www.proteinbutiken.se

Training Day Five Hundred Sixty

It's a new week filled with new opportunities. For those of you who are looking forward to Wednesday's episode of Bringing Awesome Back Goes Radio, it'll actually be the reportage that took place at Fitnessgalan between the 9th and 11th of May. Have no fear, the next episode after that will yet again be with just one single guest, poking into the mind of a bodybuilding and fitness profile. But, enough of that, here's today's workout entry!

Yeah, they definitely need a good cutting period...

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# WORKOUT: QUADS, ABS

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# Hack Squat Machine

- Set 1: 20 x Sled

- Set 2: 20 x Sled

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

# Leg Extension Machine

- Set 1: 12 x 33 lbs (15 kg)

- Set 2: 12 x 44 lbs (20 kg)

- Set 3: 12 x 88,1 lbs (40 kg)

# Incline Bench Crunches

- Set 1: 50 x Bodyweight

- Set 2: 50 x Bodyweight

- Set 3: 50 x Bodyweight
- Set 4: 50 x Bodyweight

# MORNING WALK TIME: 40+ MINUTES

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# Workout Notes:
Yeah, this was definitely one of those "I'm-worried-about-how-I'll-be-able-to-walk-down-the-stairs" workouts. Two days after a cheat day is usually the best day to perform and beat the crap out of the body, and this workout proves my theory right... well, at least for me. Now it's time to quickly gather my stuff and head off to work. Enjoy your week folks!

Training Day Five Hundred Fifty Nine

There goes the weekend! Damn, that clock is ticking faster and faster by each day. When I was a kid, time seemed to stay still. Now, I'm lucky if I can even cram in half of the stuff that I want to do. I guess that's the difference between the "old life" and the new. Now I want to do so much more than I did before starting my weight journey. Time will tell if it's mostly a curse or a blessing. For now, it'll do...

Lateral delt raises in the making...

Upright row, row, row your boat!

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# WORKOUT: DELTS, CALVES

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# Cable Lateral Delt Raise

- Set 1: 12 x 11 lbs (5 kg)

- Set 2: 12 x 11 lbs (5 kg)
- Set 3: 12 x 15,4 lbs (7 kg)
- Set 4: 12 x 19,8 lbs (9 kg)
- Set 5: 12 x 22 lbs (10 kg)  

# Face Pulls

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

- Set 2: 20 x 88,1 lbs (40 kg)
- Set 3: 20 x 132,2 lbs (60 kg)
- Set 4: 20 x 154,3 lbs (70 kg)

# Upright Cable Row

- Set 1: 12 x 66,1 lbs (30 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)

# One-Leg Calf Press In Leg Press Machine

- 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)

# Seated Calf Raise Machine

- Set 1: 40 x 22 lbs (10 kg)
- Set 2: 40 x 33 lbs (15 kg)

 

# MORNING WALK TIME: 39,29 MINUTES

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# Workout Notes:
It feels good being back to regular routines, but at the same time, I'm noticing that my body is well-adjusted to this. I'm not feeling the muscle work the same way that I do when going to higher reps. For now, this will be a recovery period. After that I'll start going into higher reps again and we'll take it from there. On a side note, when referring to higher reps I'm considering the delts. The calves are pretty much always exposed to a higher rep count.

Cheat Day One Hundred Five

Today was a special cheat day. Why? Because we had a lot to celebrate. Last weekend I traveled 6 hours to Stockholm in order to do three lectures during Fitnessgalan - one on Friday, one on Saturday and one on Sunday. This was my first opportunity to stand in front of a crowd and tell my story of how I went from severe obesity to a well-toned physique. Getting there was a journey in itself, but I won't go into the details as to why that was. Let's just say that I'm glad that I got the opportunity and that I could do it without any major issues. Now, the second thing that was worth celebrating was the fact that I had my last lecture at the University of Halmstad. Once I got home, on the very same day, my Bachelor Degree was waiting for me in the mail box. Due to all of this, my parents and my girlfriend decided to have a cozy evening and celebrate with food. During this evening we watched one of the lectures that were recorded during Fitnessgalan. For those of you who haven't seen it yet, you can watch it here. 

Sushi and awesomeness! All in one pic!

My Degree of Bachelor of Social Science with a major in Psychology.

The first slide from my lecture during Fitnessgalan in Stockholm Globe.