Training Day Five Hundred Eighty Eight

Another heavy day with exciting stuff. This morning marked yet another recording of Bringing Awesome Back Goes Radio. This time the guest was none other than bodybuilder Irene Andersen. Among other things, we had an interesting discussion about the future of female bodybuilding. Tune in on Wednesday morning at 6 o'clock!

Mmmm... pancakes!

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# WORKOUT: HAMSTRINGS, TRICEPS

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# Stiff-Legged Deadlifts (With Weight Plates)

- Set 1: 20 x 22 lbs (10 kg)
- Set 2: 20 x 22 lbs (10 kg)
- Set 3: 20 x 33 lbs (15 kg)
- Set 4: 20 x 44 lbs (20 kg)
- Set 5: 20 x 55,1 lbs (25 kg)

# Seated EZ-Bar Triceps Extension Behind Neck

- Set 1: 20 x 33 lbs (15 kg)

- Set 2: 20 x 33 lbs (15 kg)

# Triceps Cable Pushdowns (Rope)

- Set 1: 20 x 22 lbs (10 kg)

- Set 2: 20 x 33 lbs (15 kg)

- Set 3: 20 x 44 lbs (20 kg)

 

# MORNING WALK TIME: 34,51 MINUTES

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# Workout Notes:
Meh... Not sure what to make of this. This workout wasn't really suppose to happen. Basically it had to happen due to my life schedule. Not really anything to be proud of, just stuff that had to be done. Let's leave it at that.

Training Day Five Hundred Eighty Seven

Weekend is over... not that it really means anything considering the fact that I've been working through it all. But, I guess, in some way that means that a new week begins, and usually that means more opportunities. Even if my girlfriend and I do work weekends, we still try to make room for recreational activities during this time. Right now, that's now working all too good for us.

I love that shirt...

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# WORKOUT: BACK, TRAPEZIUS, FOREARMS

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# Straight-Arm Pulldowns (Straight Bar)

- Set 1: 20 x 33 lbs (15 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)

# Lat Pulldowns (Wide-Grip)

- 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)

# Dumbbell Shrugs

- Set 1: 20 x 42,9 lbs (19,5 kg)
- Set 2: 20 x 48,5 lbs (22 kg)
- Set 3: 20 x 70,5 lbs (32 kg)

# Reverse Cable Curl / Behind Back Cable Wrist Curl (Superset)

- Set 1: 20 x 44 lbs (20 kg) / 40 x 44 lbs (20 kg)
- Set 2: 20 x 88,1 lbs (40 kg) / 30 x 88,1 lbs (40 kg)

# MORNING WALK TIME: N/A

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# Workout Notes:
Much better workout than I experienced last session. I felt more ready and alert, and the body wasn't as sore. I am, however, still playing things real safe. I'm too old not to. And yes, that might sound ridiculous, but I'm sticking to it!

Training Day Five Hundred Eighty Six

Yesterday was horrible as far as the physical strength was concerned. I could hardly even stay awake. The time before going to work was a painful experience with loads of drowsiness. Today was a lot better, and I took off from work with high expectations as I proceeded to head to the gym!

Curling, curling, curling...

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# WORKOUT: CHEST, BICEPS

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# Bench Press

- Set 1: 5 x 44 lbs (20 kg)

- Set 2: 5 x 44 lbs (20 kg)

- Set 3: 5 x 132,2 lbs (60 kg)

- Set 4: 5 x 176,3 lbs (80 kg) (3 Forced Reps)

# Cable Chest Flyes

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

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

# Cable Curl

- Set 1: 12 x 66,1 lbs (30 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)

# Dumbbell Alternate Biceps Curl

- Set 1: 8 x 20,9 lbs (9,5 kg)

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

# MORNING WALK TIME: N/A

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# Workout Notes:
Not where I wanted to be. I felt pretty good as I went into the gym, expecting a pretty good performance. But, as soon as the weights were lifted, the strength was gone. I had to ask a guy there to assist me during bench press at weights that normally would be pulled off without any issues. I guess that cold took a bigger toll than expected...

Cheat Day One Hundred Ten

My body completely collapsed today. I started the morning at about 7.30, going up and paying bills. After that we took off to get some food, after which I came home and crashed in bed. I was so exhausted and tired that I could hardly regain a human state again. Luckily, I was able to get myself together enough to head off to work. This cheat day is not one of the best, but I've had worse...

Pancake barn last cheat day, and home made pancakes this time!

Training Day Five Hundred Eighty Five

Between the 10th and 13th of July there's a thing called Tammer Training Camp up in Sundsvall. The camp is run by Anders Graneheim, a legend within the realm of Swedish bodybuilding. Anders is one of the brightest burning spirits that Swedish bodybuilding has ever had. This event is something that my girlfriend and I will cover. We'll try to bring you one of our best reportages. So stay tuned for something that is true to the heart!

Don't miss this!

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# WORKOUT: QUADS, ABS

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# Leg Extension Machine (Top Squeeze)

- Set 1: 20 x 22 lbs (10 kg)

- Set 2: 20 x 22 lbs (10 kg)

- Set 3: 20 x 22 lbs (10 kg)
- Set 4: 30 x 11 lbs (5 kg)
- Set 5: 30 x 11 lbs (5 kg)
- Set 6: 40 x 11 lbs (5 kg)

# Incline Bench Crunches (Slow)

- Set 1: 40 x Bodyweight

- Set 2: 40 x Bodyweight

- Set 3: 40 x Bodyweight

- Set 4: 30 x Bodyweight

# MORNING WALK TIME: N/A

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# Workout Notes:
Still got the cold lingering. Actually it's starting to fade away, but I'm playing things safe. Hence, the workout is yet again about enjoying myself and stressing the muscle without any major cardiovascular activity going on. I must say that I like it. It sort of forces me to learn more about my own body. All good if you ask me!

Training Day Five Hundred Eighty Four

Quick workout entry before heading off to work. Right now I need to prepare for tomorrow's interview for Bringing Awesome Back Goes Radio. Who the guest is will be revealed soon, so stay tuned folks! Oh, and if you haven't noticed, last guest was bodybuilder Ali Komai - definitely check that episode out!

Sticks for legs in need of hard work!

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# WORKOUT: DELTS, CALVES

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# One-Arm Cable Lateral Delt Raise (Anders Graneheim)

- Set 1: 12 x 11 lbs (5 kg)

- Set 2: 20 x 11 lbs (5 kg)

# Upright Cable Row (Black Rope)

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

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

# Bent-Over Rear Delt Flyes (Towards Belly Button)

- Set 1: 20 x 8,8 lbs (4 kg)

- Set 2: 20 x 8,8 lbs (4 kg)

# One-Leg Calf Press In Leg Press Machine

- Set 1: 20 x 33 lbs (15 kg)
- Set 2: 40 x 33 lbs (15 kg)

# Standing Calf Raises

- Set 1: 60 x 44 lbs (20 kg)

 

# MORNING WALK TIME: 47,38 MINUTES

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# Workout Notes:
I felt real tired in my body as the workout begun. Hence, the delts portion wasn't that good. However, as soon as the calves got their fair share, things started to brighten up. I'm not really sure how much I should put in to this, considering this workout was yet again about mental benefits rather than physical.

Training Day Five Hundred Eighty Three

Last day of freedom before going back to work tomorrow. Naturally, this is the day where the cold is starting to settle. I guess that's how the story always goes. But, I guess this is better than having the cold with me while having to go to work. This way I got some rest so that I could be fit for fight once again!

Flannel shirt is the new tank top!

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# WORKOUT: HAMSTRINGS, TRICEPS

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# Stiff-Legged Deadlifts (With Weight Plates)

- Set 1: 20 x 22 lbs (10 kg)
- Set 2: 20 x 22 lbs (10 kg)
- Set 3: 20 x 22 lbs (10 kg)
- Set 4: 20 x 22 lbs (10 kg)
- Set 5: 20 x 22 lbs (10 kg)
- Set 6: 20 x 22 lbs (10 kg)

# Triceps Cable Pushdowns

- Set 1: 20 x 33 lbs (15 kg)

- Set 2: 20 x 33 lbs (15 kg)

- Set 3: 20 x 33 lbs (15 kg)

- Set 4: 20 x 33 lbs (15 kg)

- Set 5: 20 x 44 lbs (20 kg)

- Set 6: 20 x 55,1 lbs (25 kg)

 

# MORNING WALK TIME: 40 MINUTES

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# Workout Notes:
I'm getting there! The workouts are still mostly about mental recovery, but there is light at the end of the tunnel. I feel that I can push myself just a little bit more than a full-blown cold would normally allow. And what that does for the motivation, as well as the mental recovery, is nothing short of awesome!

Training Day Five Hundred Eighty Two

The cold continues, but it's getting slightly better. Well, aside from this morning where I woke up with the tongue feeling like a baked potato. In any case, I'm playing things extremely safe. A lot of good rest, calming walks and easy-going workouts. That's how I'm getting back on track!

Bring out the banjo!

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# WORKOUT: BACK, TRAPEZIUS, FOREARMS

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# Seated Cable Row (Close-Grip)

- Set 1: 30 x 22 lbs (10 kg)
- Set 2: 30 x 22 lbs (10 kg)
- Set 3: 30 x 33 lbs (15 kg)
- Set 4: 30 x 44 lbs (20 kg)

# Lat Pulldowns (Wide-Grip)

- Set 1: 12 x 77,1 lbs (35 kg)

- Set 2: 12 x 88,1 lbs (40 kg)
- Set 3: 12 x 99,2 lbs (45 kg)
- Set 4: 12 x 110,2 lbs (50 kg)

# Dumbbell Shrugs

- Set 1: 12 x 48,5 lbs (22 kg)
- Set 2: 12 x 54 lbs (24,5 kg)
- Set 3: 12 x 70,5 lbs (32 kg)
- Set 4: 12 x 92,5 lbs (42 kg)

# Reverse Cable Curl / Behind Back Cable Wrist Curl (Superset)

- Set 1: 20 x 44 lbs (20 kg) / 40 x 44 lbs (20 kg)
- Set 2: 20 x 66,1 lbs (30 kg) / 40 x 66,1 lbs (30 kg)

# MORNING WALK TIME: 40,05 MINUTES

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# Workout Notes:
As the entry previously stated, this is the time for easy-going workouts. This one was no different. Having a cold is not to be taken lightly. A few hardcore workouts are not worth it if the end-result is months off the gym. Take it easy Erik, take it easy...

Cheat Day One Hundred Nine

It's the day after Midsummer's Eve and it's time for yet another cheat day, which is definitely a welcomed activity. Unfortunately, as last training session revealed, I'm still stuck with the cold, which means an entire day of running nose and tired eyes. I got some tips from last guest on Bringing Awesome Back Goes Radio, Ali Komai, as to how this could be solved. Unfortunately I didn't have the stuff needed in my supply... Oh well, nothing a pancake buffet can't fix!

Arnold's always up for some midsummer celebration!

Pancake barn in Höganas delivers!

Training Day Five Hundred Eighty One

Tomorrow means Midsummer's Eve here in Sweden, and that means that my girlfriend and I will drive off to my parent's house for an evening of food and good times! However, before that happens I have to work until 7 in the evening. Good thing I got an awesome work place! On a more sad note, however, I'm currently experiencing a cold, which means that my body isn't really at one hundred percent. It's mostly all about recovery right now.

Side chest taken by my baby, aka Gumman.

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# WORKOUT: CHEST, BICEPS

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# Incline Bench Chest Fly

- Set 1: 12 x 33 lbs (15 kg)

- Set 2: 12 x 33 lbs (15 kg)

- Set 3: 20 x 11 lbs (5 kg)

- Set 4: 20 x 11 lbs (5 kg)
- Set 5: 20 x 11 lbs (5 kg)
- Set 6: 20 x 17,6 lbs (8 kg) 

# Scott Curl Machine (Dropsets)

- Set 1: 16 x 66,1 lbs (30 kg) / 8 x 44 lbs (20 kg) / 8 x 22 lbs (10 kg)

- Set 2: 12 x 44 lbs (20 kg) / 12 x 22 lbs (10 kg) / 12 x 11 lbs (5 kg)
- Set 3: 12 x 44 lbs (20 kg) / 12 x 22 lbs (10 kg) / 20 x 11 lbs (5 kg)

# MORNING WALK TIME: N/A

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# Workout Notes:
Not much to talk about. The body wasn't well and the workout was simply about mental recovery. All that is left now is to ride out the cold and come back when I'm good and ready. I'm in it for the long run!

Radio Episode #28: Ali Komai | Bodybuilding Athlete

Muscles and science go hand-in-hand together. Today's guest proves that fact to be very true. Ali Komai is a competitive bodybuilder who has experienced obesity in his past. Today he's using his current platform, the academic world, to improve and understand the situation of individuals who are living the same life as he once did. This is an interesting story from a man with a heart too big for his own body. Tune in and listen - you'll regret if you didn't!

CLICK HERE FOR A DIRECT LINK TO THE EPISODE

Or use the Media Player further down!

# INTERVIEW TIMELINE:

* 00:00 - Opening talk
* 04:26 - Ali is introduced
* 05:03 - Ali on his "angry face" 
* 07:38 - Ali on his past in obesity and cultural differences  
* 12:57 - Ali on accessing and evaluating new information
* 15:13 - Ali on why he got interested in competing  
* 18:25 - Ali on what he views as a "good looking" physique today  
* 19:13 - Ali on his academic studies and the mechanisms of fat
* 31:41 - Ali on being in shape and genetics
* 33:15 - Ali on the psychological strain of not following the diet 
* 38:50 - Ali on sharing food during diet
* 40:26 - Ali on Lars Östling and why he's "got the package" 
* 44:19 - Ali on pushing through his time of injury prior to Luciapokalen
* 46:23 - Ali on belief in God and handling stress
* 49:56 - Ali on defining recovery
* 52:09 - Ali answers 10 quick questions
* 57:13 - Ali shares final tips from his own life experience
* 57:55 - Thank you Ali!
* 60:51 - Final reflections

# Check it out!
See what Ali is posting on Instagram: http://instagram.com/ali_komai
Get in touch with Ali on Facebook: https://www.facebook.com/ali.komai
Read Ali's Blog: http://www.jagharviljan.se/ali/

Training Day Five Hundred Eighty

Busy, busy, busy. Tomorrow morning means yet another episode of Bringing Awesome Back Goes Radio, and this time it's bodybuilder Ali Komai who visits the show. This is definitely not an episode you want to miss if you're even remotely interested in bodybuilding, dieting or lifestyle transitions. Tune in tomorrow morning at 6 o'clock!

My number one!

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# WORKOUT: QUADS, ABS

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# Hack Squat Machine

- Set 1: 8 x Sled

- Set 2: 8 x Sled

- Set 3: 8 x 88,1 lbs (40 kg)
- Set 4: 8 x 132,2 lbs (60 kg)
- Set 5: 8 x 176,3 lbs (80 kg)

# One-Leg Step-Up On Bench (Slow)

- Set 1: 6 x Bodyweight

- Set 2: 6 x Bodyweight

- Set 3: 6 x Bodyweight

# Thigh Adductor Machine

- Set 1: 12 x 121,2 lbs (55 kg)

- Set 2: 12 x 165,3 lbs (75 kg)

# Thigh Abductor Machine

- Set 1: 12 x 99,2 lbs (45 kg)
- Set 2: 12 x 143,34 lbs (65 kg)

# Torso Turner Machine

- 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)

# MORNING WALK TIME: N/A

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# Workout Notes:
Damn good workout! Damn good! It's been a long while since I felt this good while performing at the gym. Even though the weights weren't awesome, I still had that invincible feeling that you normally find in youngsters who haven't yet discovered that they're not unbreakable. Whatever this was, I can't wait to have it again!

Training Day Five Hundred Seventy Nine

During summer I'll be stationed at another work place for about a month. I won't go into the reason as to why, since I'm not allowed to talk about these things due to confidentiality. However, what I can say is that I'll visit the place for the first time today. This means new routines and new experiences. I'm really looking forward to this!

Pressing matters...

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# WORKOUT: DELTS, CALVES

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# One-Arm Cable Lateral Delt Raise (Anders Graneheim)

- Set 1: 12 x 11 lbs (5 kg)

- Set 2: 12 x 11 lbs (5 kg)
- Set 3: 12 x 17,6 lbs (8 kg)
- Set 4: 12 x 22 lbs (10 kg)

# Upright Cable Row (Black Rope)

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

- Set 2: 12 x 121,2 lbs (55 kg)
- Set 3: 12 x 143,3 lbs (65 kg)

# Bent-Over Rear Delt Flyes (Towards Belly Button)

- Set 1: 20 x 8,8 lbs (4 kg)

- Set 2: 20 x 22 lbs (10 kg)

# One-Leg Calf Press In Leg Press Machine

- 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: 20 x 132,2 lbs (60 kg)

# Standing Calf Raises

- Set 1: 50 x 55,1 lbs (25 kg)

 

# MORNING WALK TIME: 50,19 MINUTES

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# Workout Notes:
Damn good workout. I'm real happy with how the extra calories during last week put some fuel into the performance department today. The muscles are also a little bit more bloated (in a good way), which makes mirror time into a fun experience. Time to keep on moving!

Training Day Five Hundred Seventy Eight

Hey working weekend! Right now I couldn't care less. The tunnel towards me is dark with not much light shining through. This is good, because now I don't have to focus on reaching the light. All that I have to focus on is moving forward - and that's exactly what I'm doing.

It's becoming an habit!

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# WORKOUT: HAMSTRINGS, TRICEPS

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# Lying Leg Curl

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

# Stiff-Legged Deadlifts With Weight Plates

- Set 1: 30 x 44 lbs (20 kg)

# Stiff-Legged Dumbbell Deadlifts

- Set 1: 20 x 48,5 lbs (22 kg)

# One-Arm Triceps Cable Pushdowns

- Set 1: 20 x 11 lbs (5 kg)

- Set 2: 20 x 22 lbs (10 kg)
- Set 3: 20 x 33 lbs (15 kg)

# Leaning Forward Triceps Extension Over Head (Rope)

- Set 1: 12 x 33 lbs (15 kg)

- Set 2: 12 x 44 lbs (20 kg)

- Set 3: 12 x 55,1 lbs (25 kg)

 

# MORNING WALK TIME: N/A

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# Workout Notes:
Pretty straight-forward workout without any major issues. I had little time and I made the best out of it. The triceps got a pretty good beating and the hamstrings were surprisingly tired after the few sets. I'm alright with this for now...

Training Day Five Hundred Seventy Seven

That cold... For two days now we've eaten a bit extra, out of the diet so to speak. This should normally mean that we're happy and ready for action. But, unfortunately "the cold" is here to make our lives a little bit more miserable. Right now, it's with tired bodies that we take on the day. Give it your best shot!

Indeed!

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# WORKOUT: BACK, TRAPEZIUS, FOREARMS

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# Deadlifts

- Set 1: 12 x 132,2 lbs (60 kg)
- Set 2: 12 x 132,2 lbs (60 kg)
- Set 3: 12 x 132,2 lbs (60 kg)
- Set 4: 12 x 154,3 lbs (70 kg)

# Behind Back Barbell Shrugs

- Set 1: 12 x 132,2 lbs (60 kg)

- Set 2: 12 x 132,2 lbs (60 kg)
- Set 3: 12 x 154,3 lbs (70 kg)
- Set 4: 12 x 176,3 lbs (80 kg)

# Straight-Arm Pulldowns

- Set 1: 12 x 55,1 lbs (25 kg)
- Set 2: 12 x 77,1 lbs (35 kg)
- Set 3: 7 x 99,2 lbs (45 kg)

# Seated Barbell Reverse Wrist Curls

- Set 1: 12 x 44 lbs (20 kg)
- Set 2: 12 x 44 lbs (20 kg)

# Reverse Barbell Curl

- Set 1: 12 x 44 lbs (20 kg)

- Set 2: 12 x 44 lbs (20 kg)

# MORNING WALK TIME: 53,21 MINUTES

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# Workout Notes:
Tired during today's workout. It wasn't really a bad one, I guess it's mostly a matter of feeling bad. I could feel the body being strained and not really up for any major performances. I guess deadlifts aren't really the best thing to start out with in a situation like this. But, it is what it is...