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!

---

# WORKOUT: DELTS, CALVES

---

# 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

---

# 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 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!

---

# WORKOUT: DELTS, CALVES

---

# 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

---

# 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 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...

---

# WORKOUT: DELTS, CALVES

---

# 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

---

# 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 Four

I'm currently planning and preparing for the Swedish version of the website. I have a deadline that I've set, and I'm making sure that things are going the way I want them to go. However, there are always bumps in the road, and my road is no different. Some bumps can be run right over, some require a detour. Let's go!

Hulk kept me going!

---

# WORKOUT: DELTS, CALVES

---

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

- Set 1: 8 x 11 lbs (5 kg)

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

# Upright Cable Row

- Set 1: 12 x 55,1 lbs (25 kg)

- Set 2: 12 x 88,1 lbs (40 kg)
- Set 3: 12 x 121,2 lbs (55 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: 12 x Sled
- Set 2: 12 x 88,1 lbs (40 kg)
- Set 3: 12 x 132,2 lbs (60 kg)
- Set 4: 12 x 176,3 lbs (80 kg)
- Set 5: 12 x 220,4 lbs (100 kg)
- Set 6: 12 x 242,5 lbs (110 kg)

# Standing Calf Raises

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

 

# MORNING WALK TIME: 50+ MINUTES

---

# Workout Notes:
Damn good workout and I was definitely not expecting it. This morning I woke up feeling like I could use about 8 hours of more sleep. I was a bit drowsy while doing the morning cardio and I figured that the warm weather would probably result in a decline in the performance. I was pleasantly surprised to find out that the energy supply was quite good, if not awesome even!

Training Day Five Hundred Sixty Nine

Last day's cheat day was real good... well, until we reached the night. About then I got a little bit sick and had to run to the toilet a couple of times. This was supposed to be my "sleeping-in-day", but considering the bad sleep I got during the night, that wasn't really what I'd call sleeping in. In any case, time to rise and shine. And here's today's workout entry!

The Gym Pirate is here!

---

# WORKOUT: DELTS, CALVES

---

# One-Arm Cable Lateral Delt Rais

- Set 1: 8 x 11 lbs (5 kg)

- Set 2: 8 x 11 lbs (5 kg)
- Set 3: 8 x 15,4 lbs (7 kg)
- Set 4: 8 x 19,8 lbs (9 kg)
- Set 5: 8 x 22 lbs (10 kg)
- Set 6: 8 x 26,4 lbs (12 kg)

# Face Pulls

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

- Set 2: 20 x 110,2 lbs (50 kg)
- Set 3: 20 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 13,2 lbs (6 kg)
- Set 3: 20 x 22 lbs (10 kg)
- Set 4: 20 x 26,4 lbs (12 kg)
- Set 5: 20 x 37,4 lbs (17 kg)

# One-Leg Calf Press In Leg Press Machine

- Set 1: 12 x Sled
- 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)

# Seated Calf Raise Machine

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

 

# MORNING WALK TIME: 60,01 MINUTES

---

# Workout Notes:
I really enjoyed this post-cheat day workout. Then again, when does a post-cheat day workout ever disappoint? Poor sleep or not, calories and carbs usually does the trick. It gets you pumped, going and ready for action. Today was no exception!

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...

---

# WORKOUT: DELTS, CALVES

---

# 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

---

# 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 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!

---

# WORKOUT: DELTS, CALVES

---

# 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

---

# 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.

Training Day Five Hundred Fifty Four

This is the last day of "hardcore work mode" before going into preparation mode. Lately, as I've already talked about, my schedule has been so crammed that I could hardly even squeeze in a 5 minute phone call. Right now my back is killing me and I need a break from the computer. But, before that happens, the latest episode of Bringing Awesome Back Goes Radio has to be uploaded and ready for tomorrow morning. The guest? Bodybuilder Andreas Malm.

Farm animal workout?

---

# WORKOUT: DELTS, CALVES

---

# Lateral Delt Raise / Bent-Over Reverse Delt Fly

- Set 1: 50 x 6,6 lbs (3 kg) / 50 x 6,6 lbs (3 kg)

- Set 2: 35 x 8,8 lbs (4 kg) / 35 x 8,8 lbs (4 kg)

# One-Leg Calf Press In Leg Press Machine / Seated Calf Raise Machine (Superset)

- Set 1: 25 x 11 lbs (5 kg) / 25 x 44 lbs (20 kg)

- Set 2: 25 x 11 lbs (5 kg) / 25 x 44 lbs (20 kg)

# MORNING WALK TIME: 40,43 MINUTES

---

# Workout Notes:
My life right now is a hectic and pulsating thing. Therefore today's workout had to reflect that very fact - no time to keep grinding or evaluating things. All that was left was a fast pace and a short workout. Hence, everything was conducted in 4 supersets. It wasn't really what I would have preferred, but things got done.

Training Day Five Hundred Forty Nine

Still fine tuning things prior to Fitnessgalan, and at the same time, I have to make sure that everything runs smoothly at my regular work place. It really is exciting times right now, and I wish I had time to stop for a while an thoroughly enjoy them. But, it is what it is. Time to move on and make it happen!

...and a dirty one at that!

---

# WORKOUT: DELTS, CALVES

---

# Seated Dumbbell Lateral Delt Raise

- Set 1: 50 x 6,6 lbs (3 kg)

- Set 2: 30 x 11 lbs (5 kg)

# Face Pulls

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

- Set 2: 40 x 99,2 lbs (45 kg)

# Seated Calf Raise Machine

- Set 1: 50 x 33 lbs (15 kg)
- Set 2: 50 x 33 lbs (15 kg)

# One-Leg Calf Press In Leg Press Machine

- Set 1: 30 x 22 lbs (10 kg)

 

# MORNING WALK TIME: 42,02 MINUTES

---

# Workout Notes:
The burn that I had in my calves after the Seated Calf Raises was enormous. Not to mention the extra burn that came from the One-Legged Presses. You just gotta love the drive home after a session like this. The foot is trembling and the gas pedal is either at the bottom or at the top - nothing in-between!

Training Day Five Hundred Forty Four

Today has been a busy day and tomorrow will include the same. For those of you who haven't been keeping your eyes and ears open, tomorrow morning includes a brand new episode of Bringing Awesome Back Goes Radio. The guest on the show is bodybuilder Aron Persson. Also, another set of good news is that the exact time slots concerning when I'll hold my lectures during Fitnessgalan in Globen have been set. I'll reveal these shortly. But let's just say that you'll have more than one opportunity to catch me!

Muscle up crab style!

---

# WORKOUT: DELTS, CALVES

---

# Standing Military Press

- Set 1: 50 x 44 lbs (20 kg)

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

- Set 3: 5 x 110,2 lbs (50 kg)

- Set 4: 2 x 132,2 lbs (60 kg)

# Seated Dumbbell Lateral Delt Raise

- Set 1: 30 x 6,6 lbs (3 kg)

- Set 2: 16 x 11 lbs (5 kg)

- Set 3: 12 x 15,4 lbs (7 kg)

# Face Pulls

- Set 1: 50 x 33 lbs (15 kg)

- Set 2: 50 x 55,1 lbs (25 kg)

- Set 3: 30 x 99,2 lbs (45 kg)

# Seated Calf Raise Machine

- Set 1: 50 x 33 lbs (15 kg)

# One-Leg Calf Press In Leg Press Machine

- Set 1: 30 x 22 lbs (10 kg)

 

# MORNING WALK TIME: 42,00 MINUTES

---

# Workout Notes:
The high reps continue and I'm finding this extremely exciting. Why? Because this takes me back to when I first started out. I'm starting to feel the burn that I had, the exhaustion that I experienced, and the feeling of being new and hungry to advance. I'm realizing that this might not work as I go further into the diet. But for now, this is awesome!

Training Day Five Hundred Thirty Nine

It's strange, time does fly. Today I've been looking through some of the old form check pictures and I realize that over a year has gone by since I took some of them. I remember them as being recent, and above all, I remember them as not being that far from my usual form. But that's definitely a misjudgment on my part. Nevertheless, it's an awesome feeling to see where I'm heading once again. Thank you Erik from the past, for showing me the way into the future!

Going back to my old form!

---

# WORKOUT: DELTS, CALVES

---

# Standing Military Press

- Set 1: 8 x 44 lbs (20 kg)

- Set 2: 8 x 44 lbs (20 kg)

- Set 3: 8 x 66,1 lbs (30 kg)

- Set 4: 8 x 88,1 lbs (40 kg)
- Set 5: 8 x 110,2 lbs (50 kg)
- Set 6: 2 x 132,2 lbs (60 kg)

# Seated Dumbbell Lateral Delt Raise

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

# Face Pulls

- Set 1: 20 x 44 lbs (20 kg)

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

- Set 3: 20 x 88,1 lbs (40 kg)

# Seated Calf Raise Machine

- Set 1: 20 x 44 lbs (20 kg)

- Set 2: 20 x 55,1 lbs (25 kg)

# One-Leg Calf Press In Leg Press Machine

- Set 1: 20 x 44 lbs (20 kg)

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

- Set 3: 20 x 88,1 lbs (40 kg)

- Set 4: 20 x 115,7 lbs (52,5 kg)

 

# MORNING WALK TIME: 45,41 MINUTES

---

# Workout Notes:
I was damn surprised by how good today's workout felt. I guess this must come from the fact that I've been getting a bit of extra sleep lately. Adding to that, I've also had a bit less stress in my life. The initial delt portion of the workout was especially good. As far as the calves were concerned, they did alright, but they weren't performing anywhere near the capacity of delts.

Training Day Five Hundred Thirty Four

This morning marked a new release of Bringing Awesome Back Goes Radio with junior bodybuilding athlete Dennis Johansson. It's always an awesome experience to release a new episode and to see the people interact with the content. I thoroughly believe that there is a lot to be learned from the sport of bodybuilding, and I'm doing my best to bring you guys the goodies.

I seem to be screaming in most pics... so why not when driving to the gym as well!

---

# WORKOUT: DELTS, CALVES

---

# Standing Military Press

- Set 1: 8 x 44 lbs (20 kg)

- Set 2: 8 x 44 lbs (20 kg)

- Set 3: 8 x 66,1 lbs (30 kg)

- Set 4: 8 x 88,1 lbs (40 kg)
- Set 5: 8 x 110,2 lbs (50 kg)
- Set 6: 1 x 132,2 lbs (60 kg)

# Dumbbell Lateral Raise

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

# Cable Upright Rows

- 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 88,1 lbs (40 kg)

# Seated Calf Raise Machine

- Set 1: 20 x 44 lbs (20 kg)

- Set 2: 20 x 44 lbs (20 kg)

# One-Leg Calf Press In Leg Press Machine

- Set 1: 20 x 44 lbs (20 kg)

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

- Set 3: 20 x 88,1 lbs (40 kg)

- Set 4: 20 x 110,2 lbs (50 kg)

 

# MORNING WALK TIME: 44,45 MINUTES

---

# Workout Notes:
Good stuff! I seem to incorporate more and more of the exercises that started my journey. A while back it's been stuff like Deadlifts or Squats, and today it was Standing Military Press that got introduced once again. It fuels the motivation to work harder, but above all, it's a nice trip down memory lane.