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 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 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 Three

When it's cheat day, the mind is all about having fun and enjoying food. When the next day arrives, all the stuff that you've forgotten about is there to quickly remind you that they need to be taken care of. Today that included preparing 3 kilos (6,6 lbs) of chicken. Luckily we got our Actifry Essential from Tefal, which makes thing a bit easier. In any case, mmmmm... chicken.

Making about a weeks worth of chicken at a time!

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# WORKOUT: HAMSTRINGS, TRICEPS

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# Arne Lundell Cable Special

- Set 1: 20 x 55,1 lbs (25 kg)
- Set 2: 20 x 77,1 lbs (35 kg)
- Set 3: 20 x 99,2 lbs (45 kg)

# Stiff-Legged Deadlifts

- Set 1: 12 x 110,2 lbs (50 kg)

- Set 2: 12 x 110,2 lbs (50 kg)
- Set 3: 12 x 154,3 lbs (70 kg)

# One-Arm Triceps Cable Pushdowns (Warm-Up)

- Set 1: 12 x 11 lbs (5 kg)

- Set 2: 12 x 11 lbs (5 kg)

# Triceps Cable Pushdowns (Dropset)

- Dropset 1: 20 x 66,1 lbs (30 kg)

- Dropset 2: 12 x 44 lbs (20 kg)

- Dropset 3: 12 x 22 lbs (10 kg)

# Behind Neck Dumbbell Triceps Extension

- Set 1: 5 x 15,4 lbs (7 kg)

- Set 2: 12 x 8,8 lbs (4 kg)

 

# MORNING WALK TIME: 53,18 MINUTES

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# Workout Notes:
Not really a good workout. I had a good ol' headache visiting me, and it was not planning on leaving before the gym time was at an end. Basically I pushed through for the time being and I'm saving the energy for tomorrow's workout - delts and calves.

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 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!

Training Day Five Hundred Fifty Eight

Hey, the weekend is here, and for once I'm actually free! The last few days have been heavy on the workload, and yesterday I had my final lecture at the University of Halmstad. Once I got home I also noticed that I had received my Bachelor Degree. It's a degree in Social Science, majoring in Psychology. I'm really proud that I'm starting to hit the end of this tunnel. Now begins the work of building my own company. My plan is to make it into an adventure, just like my weight journey. Let's see how that goes!

Every day I'm pushing... further and further!

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# WORKOUT: HAMSTRINGS, TRICEPS

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# Lying Leg Curls

- 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)

# Cable Triceps Pushdowns

- Set 1: 12 x 22 lbs (10 kg)

- Set 2: 12 x 33 lbs (15 kg)

- Set 3: 12 x 44 lbs (20 kg)

- Set 4: 12 x 66,1 lbs (30 kg)

- Set 5: 12 x 88,1 lbs (40 kg)

- Set 6: 7 x 132,2 lbs (60 kg)

# One-Arm Cable Triceps Pushdowns

- Set 1: 12 x 22 lbs (10 kg)

- Set 2: 4 x 44 lbs (20 kg)

 

# MORNING WALK TIME: 42,27 MINUTES

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# Workout Notes:
Pretty good workout, although I've been terribly tired all day long. The past weekend and Fitnessgalan did take a huge chunk out of my energy supply. It was definitely a hectic time doing 3 lectures and pulling off a video reportage at the same time. But, we did it and here we are now. I'll simply have to work with what I got and recover as soon as possible. You can find my lecture here, and the video reportage here.

Training Day Five Hundred Fifty Three

Tomorrow morning another episode of Bringing Awesome Back Goes Radio will be recorded. This will be the last episode before heading off to Stockholm and Fitnessgalan 2014. After that, you guys will have a long video reportage to look forward to. This reportage will include my view of the event, and hopefully also a bit from my very own lecture. Stay tuned guys!

Yeah baby!

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# WORKOUT: HAMSTRINGS, TRICEPS

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# Stiff-Legged Deadlifts

- Set 1: 50 x 66,1 lbs (30 kg)
- Set 2: 30 x 88,1 lbs (40 kg)

# Lying Leg Curls

- Set 1: 40 x 33 lbs (15 kg)

# Reverse Grip Cable Pushdowns

- Set 1: 50 x 33 lbs (15 kg)

- Set 2: 50 x 44 lbs (20 kg)

- Set 3: 12 x 88,1 lbs (40 kg)

# Behind Neck Dumbbell Triceps Extensions

- Set 1: 15 x 8,8 lbs (4 kg)

- Set 2: 15 x 15,4 lbs (7 kg)

 

# MORNING WALK TIME: 42,23 MINUTES

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# Workout Notes:
Pretty decent workout today, although, the semi-cheat day from yesterday didn't yield the same effect as when I go all in. But, things were as they were and it was the best decision all things considered. Time to recover and prepare for another busy day!

Training Day Five Hundred Forty Eight

It's been a long day and a busy one. Right now I'm finalizing my lecture that I'll hold at Fitnessgalan in Globen between 9th and 11th of May. Adding to that I'm also finishing my report for school and preparing for the next episode of Bringing Awesome Back Goes Radio. Time? I don't have enough of it!

No mater how stressful life gets, always find time to train!

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# WORKOUT: HAMSTRINGS, TRICEPS

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# Stiff-Legged Deadlifts

- Set 1: 50 x 44 lbs (20 kg)
- Set 2: 30 x 88,1 lbs (40 kg)

# Standing Leg Curl In Leg Extension Machine

- Set 1: 50 x 10 lbs (4,5 kg)

# Cable Triceps Pushdowns

- Set 1: 50 x 20 lbs (9 kg)

- Set 2: 40 x 30 lbs (13,6 kg)

- Set 3: 13 x 40 lbs (18,1 kg)

# Behind Neck Dumbbell Triceps Extension

- Set 1: 25 x 8,8 lbs (4 kg)

# MORNING WALK TIME: 46,28 MINUTES

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# Workout Notes:
Good workout, good pump and a great addition to the motivation bank. I'm currently having a lot of awesome workouts at the gym, and I'm also feeling the muscle work just the way that it's supposed to. I know I've been going on and on about this, but it really feels that good. High reps are awesome right now. Period.

Training Day Five Hundred Forty Three

The weather... I like the sun, but right now there's some sticky warmth going on and it's telling me that thunder and lightning is coming for a visit. What that does is that it gives me a headache. What that does for the gym is nothing but crap. I hate working out with a headache, not to mention going to work with one. But, then again, life doesn't stop because you feel that you need a break. Time to get rough!

...why are you so thin and tall?

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# WORKOUT: HAMSTRINGS, TRICEPS

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# Stiff-Legged Deadlifts

- Set 1: 50 x 44 lbs (20 kg)

# Lying Leg Curls

- Set 1: 50 x 22 lbs (10 kg)

- Set 2: 20 x 33 lbs (15 kg)

- Set 3: 12 x 44 lbs (20 kg)

# One-Arm Cable Pushdowns

- Set 1: 20 x 11 lbs (5 kg)

- Set 2: 30 x 22 lbs (10 kg)

- Set 3: 20 x 33 lbs (15 kg)

- Set 4: 10 x 44 lbs (20 kg)
- Set 5: 5 x 55,1 lbs (25 kg)
 

# MORNING WALK TIME: 46,36 MINUTES

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# Workout Notes:
Due to various reasons I was stressed for time and had to cut things short. Lately I've been experimenting a bit with high amount of reps - today was no different. It's been ages since I did any rep count at numbers of 50. It felt great trying out a new experience and I can't believe how tired the hamstrings were, even if the sets were real low in volume. I'm definitely going to try this out while the diet isn't too straining. The longer I get towards the end of the diet, the less reps I'm going to do (in favor of a higher weight).

Training Day Five Hundred Thirty Eight

It's Monday and it's beginning of a new week. For me that means University related stuff. I've had a bunch of stuff hanging over me and I've simply not had the time to address them. Well, here we are and the time is right to get cracking. I'm already looking forward to the relief of having it over and done with.

French Press in the making!

One-Arm Cable Pushdowns to go!

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# WORKOUT: HAMSTRINGS, TRICEPS

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# Stiff-Legged Deadlifts

- Set 1: 12 x 66,1 lbs (30 kg)

- Set 2: 12 x 66,1 lbs (30 kg)

- Set 3: 12 x 88,1 lbs (40 kg)

- Set 4: 12 x 132,2 lbs (60 kg)
- Set 5: 12 x 176,3 lbs (80 kg)

# Lying Leg Curls (Slow)

- Set 1: 8 x 44 lbs (20 kg)

- Set 2: 8 x 44 lbs (20 kg)

- Set 3: 8 x 55,1 lbs (25 kg)

# French Press (EZ-Bar)

- Set 1: 12 x 22 lbs (10 kg)

- Set 2: 12 x 33 lbs (15 kg)

- Set 3: 12 x 44 lbs (20 kg)

- Set 4: 12 x 55,1 lbs (25 kg)

# One-Arm Cable Pushdowns

- Set 1: 12 x 22 lbs (10 kg)

- Set 2: 12 x 33 lbs (15 kg)

# DIPS

- Set 1: 6 x Bodyweight

# MORNING WALK TIME: 46,23 MINUTES

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# Workout Notes:
Pretty good session even though I was interrupted a lot. A friend called me and I had to instruct my girlfriend quite a bit. Nevertheless, a post-cheat day workout always hold a bunch of awesomeness, and so did today's workout. The strength and the fighting spirit was definitely there, and I guess that's a pretty good thing on its own!

Training Day Five Hundred Thirty Three

It's been a real productive day today, which quite honestly most days have been lately. I'm realizing that there's no time to kick back and idly watch things go by. If I want to get to where I'm heading, I need to step on the gas and steer things on the proper path! Here we go folks!

One-Arm Cable Pushdowns in the making!

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# WORKOUT: HAMSTRINGS, TRICEPS

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# Stiff-Legged Deadlifts

- Set 1: 8 x 66,1 lbs (30 kg)

- Set 2: 8 x 66,1 lbs (30 kg)

- 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)

# Seated Leg Curl Machine

- Set 1: 12 x 70 lbs (31,7 kg)

- Set 2: 12 x 90 lbs (40,8 kg)

- Set 3: 12 x 110 lbs (49,5 kg)

# French Press (EZ-Bar)

- Set 1: 12 x 22 lbs (10 kg)

- Set 2: 12 x 33 lbs (15 kg)

- Set 3: 12 x 44 lbs (20 kg)

- Set 4: 12 x 55,1 lbs (25 kg)

# One-Arm Cable Pushdowns

- Set 1: 8 x 7,5 lbs (3,4 kg)

- Set 2: 8 x 7,5 lbs (3,4 kg)

- Set 3: 8 x 10 lbs (4,5 kg)

- Set 4: 8 x 15 lbs (6,8 kg)
- Set 5: 8 x 20 lbs (9 kg)
- Set 6: 4 x 25 lbs (11,3 kg)

# MORNING WALK TIME: 48,40 MINUTES

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# Workout Notes:
This was a good session in the name of "getting-a-feel-for-it". To begin with, I wasn't even sure if today was going to be a workout day. But after finishing at work I decided that this was probably as good of an opportunity as ever. The diet is currently including more cardio while the protein is upped at the same time. Looking better and better!

Training Day Five Hundred Twenty Eight

University stuff... that says it all. To think that in the good old days I was happy just sitting in front of the computer. Today, while having plenty of stuff to study, and, while the hours in front of the computer suddenly add up, things don't really feel that awesome anymore. Especially if you ask my lower back, which really gives me a hassle after long sessions...

Dirty mirror selfie pic at the gym's locker room.

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# WORKOUT: HAMSTRINGS, TRICEPS

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# Lying Leg curl

- 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 33 lbs (15 kg)
- Set 5: 12 x 44 lbs (20 kg)
- Set 6: 12 x 55,1 lbs (25 kg)

# Inner Thigh Adductor Machine

- Set 1: 12 x 121,2 lbs (55 kg)

- Set 2: 12 x 121,2 lbs (55 kg)

- Set 3: 12 x 143,3 lbs (65 kg)

- Set 4: 12 x 165,3 lbs (75 kg)

# Triceps Cable Pushdowns (V-Bar)

- 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)
- Set 5: 12 x 77,1 lbs (35 kg)

# Reverse Grip Cable Pushdowns

- Set 1: 12 x 22 lbs (10 kg)

- Set 2: 12 x 33 lbs (15 kg)

- Set 3: 12 x 44 lbs (20 kg)

- Set 4: 12 x 66,1 lbs (30 kg)
- Set 5: 12 x 88,1 lbs (40 kg)
- Set 6: 12 x 110,2 lbs (50 kg)
- Set 7: 12 x 132,2 lbs (60 kg)

# MORNING WALK TIME: 48,06 MINUTES

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# Workout Notes:
My lower back had been acting up all day long and I didn't want to risk anything going wrong due to doing Stiff-Legged Deadlifts. Hence, I decided to incorporate the old and slightly boring Lying Leg Curl Machine. For some reason I decided that it was a good idea to add some inner thighs. The idea was probably inspired by some wise words from bodybuilder Arne Lundell. After the hamstrings portion was done I went for hamstring and ended up with a few last sets that were all heavy on the cheating department. Well, I guess that's that.