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 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 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 Seventy Six

Long and wonderful day today, and yesterday was equally awesome. In fact, yesterday and today included a lot of cheat eating. This week we won't have any proper cheat day. Basically due to the fact that I'll be working so much that there's no time for it. Instead we've had a couple of not-so-strict days to keep us going. It feels great having them, and it'll do for now.

Hell yeah!

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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 88,1 lbs (40 kg)

- Set 4: 5 x 132,2 lbs (60 kg)
- Set 5: 5 x 154,3 lbs (70 kg)
- Set 6: 3 x 176,3 lbs (80 kg) 

# Chest Fly Machine

- 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)

# Alternate Dumbbell Biceps Curl

- Set 1: 5 x 31,9 lbs (14,5 kg)

- Set 2: 5 x 42,9 lbs (19,5 kg)
- Set 3: 5 x 48,5 lbs (22 kg)
- Set 4: 3 x 59,5 lbs (27 kg)

# Barbell Curl

- 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)

# MORNING WALK TIME: 47,29 MINUTES

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# Workout Notes:
Awesome workout! The extra calories and the proper sleep sure does the trick. It's amazing to see how much good eating impacts the sleep, and in turn, the gym performance. At the university, my interest has for the most part been focused on stress and recovery - from a psychological perspective. There is no doubt in my mind that it's an important part of competitive bodybuilding and fitness athlete. By that I don't simply mean sleeping, but rather self-defined recovery - the thing that you personally view as recovery - which can be so much more than getting a good night's sleep. Oh well, enough blabbering, time to actually get that sleep!

Training Day Five Hundred Seventy One

We're closing in on the end of a new work week after leaving a crazy one behind. Actually, I'm still feeling the effect from last week. On Saturday I was at an amusement park riding attractions. After a whole day of that - adding my motion sickness to the picture - I'm still feeling a bit sick at times, for instance while driving my car. In any case, I'm sure that crap will fade soon, and right now I got things to do. Wipe it off!

It sure is...

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# WORKOUT: CHEST, BICEPS

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# Lying Chest Press Machine

- Set 1: 8 x 44 lbs (20 kg)

- Set 2: 8 x 44 lbs (20 kg)

- Set 3: 8 x 74,9 lbs (34 kg)

- Set 4: 8 x 105,8 lbs (48 kg)
- Set 5: 8 x 134,4 lbs (61 kg)
- Set 6: 8 x 165,3 lbs (75 kg) 
- Set 7: 8 x 180,7 lbs (82 kg) 

# Chest Fly Machine

- Set 1: 12 x 40 lbs (18,1 kg)

- Set 2: 12 x 60 lbs (27,2 kg)
- Set 3: 12 x 80 lbs (36,2 kg)
- Set 4: 12 x 110 lbs (49,8 kg)

# Preacher Curl

- Set 1: 12 x 33 lbs (15 kg)

- Set 2: 12 x 33 lbs (15 kg)
- Set 3: 12 x 44 lbs (20 kg)
- Set 4: 12 x 44 lbs (20 kg)
- Set 5: 12 x 55,1 lbs (25 kg)

# Cable Curl

- Set 1: 12 x 22,5 lbs (10,2 kg)

- Set 2: 12 x 30 lbs (13,6 kg)
- Set 3: 12 x 40 lbs (18,1 kg)
- Set 4: 6 x 50 lbs (22,6 kg)

# MORNING WALK TIME: N/A

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# Workout Notes:
You can't nothing but love a chest and biceps workout. Up until entering the gym I had been eating a bit more than usual just to feel mentally prepared. I guess the trick worked since the feeling was awesome from beginning to end. All that is left now is slipping back into the chair and enjoy what's left of the day. With a workout like this I think that I can push through a couple more hectic days.

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 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!

Training Day Five Hundred Fifty Six

The past weekend offered an amazing time at Fitnessgalan. I got to meet a lot of the people that my girlfriend and I love to have a chat with. For those of you who look forward to seeing our reportage, have no fear, it's already edited and awaiting rendering. The same goes for my lecture, which well be put on YouTube shortly!

Back home where I belong!

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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 88,1 lbs (40 kg)

- Set 4: 1 x 154,3 lbs (70 kg)

- Set 5: 1 x 176,3 lbs (80 kg)

- Set 6: 1 x 198,4 lbs (90 kg) Fail

- Set 7: 1 x 198,4 lbs (90 kg) Fail

# Incline Bench Dumbbell Chest Press

- Set 1: 20 x 37,4 lbs (17 kg)

- Set 2: 20 x 48,5 lbs (22 kg)
- Set 3: 5 x 65 lbs (29,5 kg)

# Cable Chest Flyes

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

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

# Dumbbell Biceps Curl

- Set 1: 30 x 15,4 lbs (7 kg)

# MORNING WALK TIME: 44,41 MINUTES

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# Workout Notes:
Since we've been cheating on the diet pretty much all weekend, today's workout felt great. No tiresome grinding and there was energy to keep me going. Right now I'm feeling rather low - I guess all the work that I've put in is taking a toll.

Training Day Five Hundred Fifty One

Work today, closing in on the weekend and the cheat day. At work I visited a sauna, which I know is a dead certain sign of poor performance at the gym. Sitting there sweating does take a toll on the body. Nevertheless, work is work and it had to be done. Oh, and I'm working the weekend as well. No rest for the wicked I guess...

That's better than disco!

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# WORKOUT: CHEST, BICEPS

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# Bench Press

- Set 1: 50 x 44 lbs (20 kg)

- Set 2: 50 x 44 lbs (20 kg)

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

# Barbell Biceps Curl (EZ-Bar)

- Set 1: 30 x 44 lbs (20 kg)

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

# Dumbbell Biceps Curl (Alternate)

- Set 1: 12 x 26,4 lbs (12 kg)

- Set 2: 10 x 26,4 lbs (12 kg)

# MORNING WALK TIME: 44,41 MINUTES

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# Workout Notes:
God damn I was tired during today's workout. The sauna from work sure took the edge off me and there wasn't really anything I could do except push through the straining feeling coursing through my body. My girlfriend kept me company, so she did her bit to support me. Sometimes you just gotta do what you gotta do.

Training Day Five Hundred Forty Six

For those of you who keep up with the blog, Fitnessgalan is closing in and so are the lectures that I'll hold. Yes, I did write that in plural. Turns out that I'm not just holding one lecture, but three, on three different days. So for those of you who are in Stockholm somewhere between 9th and 11th of May, don't forget to go by the Globe and listen in on my lecture. The support you guys bring means the world!

Chest and biceps on a Friday night - you can't go wrong with that!

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# WORKOUT: CHEST, BICEPS

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# Bench Press

- Set 1: 50 x 44 lbs (20 kg)

- Set 2: 50 x 44 lbs (20 kg)

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

# Cable Chest Flyes

- Set 1: 30 x 22 lbs (10 kg)

- Set 2: 30 x 22 lbs (10 kg)

- Set 3: 30 x 33 lbs (15 kg)

# Barbell Biceps Curl

- Set 1: 30 x 44 lbs (20 kg)

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

# MORNING WALK TIME: 42,04 MINUTES

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# Workout Notes:
This was the last workout of the week before going into cheat day. Once again I went for the short-timed workout with a high rep count. I was slightly uncertain as to whether that was a good idea or not considering that I've been feeling a copious amount of strain on the body lately. Nevertheless, the result in the mirror signifies "pay off". Good for now!

Training Day Five Hundred Forty One

It's been a long day but it's coming to an end. The current work shift meant eleven hours and it felt good to be back home. Not because I don't like it at work, in fact, I love my work place, but because the diet is ticking and the body is tired. It may not come as a surprise that I'm looking forward to tomorrow's cheat day. And to all of you who read the site, have an awesome Easter!

Side chest pic taken at home after work and prior to my workout.

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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 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: 11 x 54 lbs (24,5 kg)

# Lower Cable Chest Flyes

- 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)
- Set 4: 12 x 66,1 lbs (30 kg)

# Dumbbell Biceps Curl

- Set 1: 8 x 15,4 lbs (7 kg)

- Set 2: 8 x 20,9 lbs (9,5 kg)
- Set 3: 8 x 26,4 lbs (12 kg)
- Set 4: 8 x 31,9 lbs (14,5 kg)

# Cable Biceps Curl (Rope)

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

- Set 2: 8 x 77,1 lbs (35 kg)

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

# MORNING WALK TIME: 48,56 MINUTES

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# Workout Notes:
Late night workout after a hard days work. You'd think that it wouldn't result in much. On the contrary, the workout was awesome from beginning to the end. I guess the fact that I had Metallica pumping through the gym stereo, as well as the entire gym all to myself, did help a little bit. Awesome!

Training Day Five Hundred Thirty Six

It's Friday, and if you got Facebook I'm sure that everyone on your friends list made sure that you understood this fact. As for me, the diet continues. A few days back I decided that it was time for hardcore mode once again. What that means exactly is that I'll be doing about 45 minutes of cardio each morning, no matter when I get up. It also means that there's no room for eating anything besides what's on the diet plan, with the exception of the cheat day of course. This is all so that I'll get into a slightly better shape prior to the lecture that I'll hold in Globen during Fitnessgalan 2014. Not that I have to, but because I want to. Looking forward to that!

Yes folks, it's back to being hardcore when it comes to dieting! (T-Shirt from Exhale Gym)

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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)

 

# Flat Bench Dumbbell Chest Press

- Set 1: 8 x 48,5 lbs (22 kg)

- Set 2: 8 x 48,5 lbs (22 kg)

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

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

# Cable Chest Flyes

- Set 1: 12 x 22 lbs (10 kg)

- Set 2: 12 x 22 lbs (10 kg)

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

# Bent-Over Cable Concentration Curl

- 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 15,4 lbs (7 kg)
- Set 5: 12 x 22 lbs (10 kg)

# Cable Overhead Biceps Curl

- Set 1: 12 x 22 lbs (10 kg)

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

- Set 3: 12 x 30,8 lbs (14 kg)
- Set 4: 12 x 33 lbs (15 kg)

# MORNING WALK TIME: 49,33 MINUTES

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# Workout Notes:
After a day at work, that included a visit to the sauna, I was pretty drained once I got to the gym. It was mostly the chest portion of the workout that was negatively affected, the biceps could still get a decent pump. However, I could clearly feel that the pump wasn't where I wanted it to be. Oh well, that's the life of a dieting man...