Training Day Five Hundred Ninety Two

Had a day at my new work place for the summer. It's the last "get-to-know-your-work-place-day" before I get to try my wings for a month. This is actually only a temporary place, so I'm not going to get too used to this. I like the change of scenery for a while though. Oh, and by the way, don't forget to check back regularly for our upcoming Tammer Training Camp reportage. We head to Sundsvall on Wednesday evening.

I already did this joke once, didn't I?

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# WORKOUT: BACK, TRAPEZIUS, FOREARMS

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# Seated Cable Row (Wide Grip)

- 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 110,2 lbs (50 kg)
- Set 6: 12 x 132,2 lbs (60 kg)

# Bent-Over Dumbbell Row

- Set 1: 8 x 81,5 lbs (37 kg)

- Set 2: 8 x 92,5 lbs (42 kg)

# Dumbbell Shrugs

- Set 1: 20 x 42,9 lbs (19,5 kg)
- Set 2: 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: 6 x 110,2 lbs (50 kg) / 20 x 110,2 lbs (50 kg)

# MORNING WALK TIME: N/A

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# Workout Notes:
God damn it was hot during today's workout. And as if that wasn't enough, I had an enormous stress factor burdening me as I entered the gym. I know, I know, the gym is supposed to be a sanctuary. But today it wasn't. I'm not displeased, only lessened on the performance department.

Training Day Five Hundred Ninety One

Today we did something awesome. We booked our tickets for the 2014th Mr Olympia! Last year we had an amazing time in Las Vegas, staying at Caesars Palace. Not only did we cover the Olympia expo floor with a reportage, we also decided to get ourselves our very first tattoos, and, get engaged! I'm not sure how we'll be able to top that. But I guess 10 days at the Bellagio, as well as Mr Olympia celebrating 50 years, does help!

Vegas Baby! Vegas!

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# WORKOUT: CHEST, BICEPS

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# Incline Bench Dumbbell Chest Press

- Set 1: 12 x 26,4 lbs (12 kg)

- Set 2: 12 x 26,4 lbs (12 kg)

- Set 3: 12 x 26,4 lbs (12 kg)

- Set 4: 12 x 37,4 lbs (17 kg)

- Set 5: 12 x 48,5 lbs (22 kg)

- Set 6: 6 x 65 lbs (29,5 kg)

# Push-Ups (Across Benches)

- Set 1: 10 x Bodyweight

- Set 2: 7 x Bodyweight
- Set 3: 6 x Bodyweight
- Set 4: 6 x Bodyweight

# Dumbbell Alternate Biceps Curl

- Set 1: 8 x 11 lbs (5 kg)

- Set 2: 8 x 15,4 lbs (7 kg)
- Set 3: 8 x 22 lbs (10 kg)
- Set 4: 8 x 37,4 lbs (17 kg)

# Barbell Curl (EZ-Bar)

- Set 1: 12 x 77,1 lbs (35 kg)

- Set 2: 12 x 77,1 lbs (35 kg)

# MORNING WALK TIME: N/A

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# Workout Notes:
Awesome workout this time. To be honest, I'm not even sure why, but the feeling of joy after booking our flight to Vegas made the workout seem like walking on clouds. I'm not even going to analyze this, I'm just going to say that things are good right now, awesome in fact!

Training Day Five Hundred Ninety

It's the 4th of July, which shouldn't really mean much for us living in Sweden. For me it means two things; 1. my girlfriend's name is printed on the calendar (namndag!), and 2. a country that has brought my so much joy throughout the years celebrates its Independence Day. So, why not give a little bit of love?

A little bit of love sent from Sweden!

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# WORKOUT: QUADS, ABS

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# Leg Extension 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 66,1 lbs (30 kg)
- Set 7: 12 x 77,1 lbs (35 kg)
- Set 8: 12 x 88,1 lbs (40 kg)
- Set 9: 12 x 99,2 lbs (45 kg)
- Set 10: 12 x 110,2 lbs (50 kg)

# Thigh Adductor Machine

- Set 1: 12 x 66,1 lbs (30 kg)

- Set 2: 12 x 99,2 lbs (45 kg)

- Set 3: 12 x 121,2 lbs (55 kg)

- Set 4: 12 x 143,3 lbs (65 kg)

# Seated Leg Raises

- Set 1: 12 x Bodyweight

- Set 2: 30 x Bodyweight

- Set 3: 30 x Bodyweight

- Set 4: 40 x Bodyweight

# MORNING WALK TIME: N/A

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# Workout Notes:
I'd say fairly good workout this time. However, there were a lot of things going on during the workout that kind of interrupted it. Perhaps that was a good thing, because I got some time to recuperate in-between the sets. It worked for now.

Training Day Five Hundred Eighty Nine

This morning marked the release of yet another episode of Bringing Awesome Back Goes Radio. This time bodybuilder Irene Andersen visited the show and discussed everything from female muscularity to protein ice-cream. You can get to the episode by clicking here. On a more personal level, the entire day has been filled with home-related work. The entire evening will be the same, but tomorrow will be a day of rest. Looking forward to that!

Filled with protein, handy and good for the home-economy!

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# WORKOUT: DELTS, CALVES

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# Seated Dumbbell Shoulder Press

- Set 1: 20 x 26,4 lbs (12 kg)

- Set 2: 20 x 37,4 lbs (17 kg)

# Upright Cable Row (Black Rope)

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

- Set 2: 20 x 99,2 lbs (45 kg)

# One-Leg Calf Press In Leg Press Machine

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

 

# MORNING WALK TIME: 40,26 MINUTES

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# Workout Notes:
There was definitely no fuel in today's gym tank. Last night's sleep was poor, this day has been physically exhausting and I've had a bit of stress going on the past couple of days. There was nothing left but to cut things short. Perhaps the cold is still in this picture as well. Oh well, I live to fight another day!

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...

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...

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!

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!