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!

---

# WORKOUT: QUADS, ABS

---

# 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

---

# 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 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!

---

# WORKOUT: QUADS, ABS

---

# 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

---

# 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

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!

---

# WORKOUT: QUADS, ABS

---

# 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

---

# 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 Five

Working late these days due to some new activity at my work place. This means that I'm not home until 11. Usually, coming home at that hour means eating food and hitting the sack. Today will be yet another one of those days... well, unless the warm weather kills me first. Let's not keep our fingers crossed for that!

But still crunchy nonetheless...

---

# WORKOUT: QUADS, ABS

---

# Leg Extension Machine

- 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)

# Thigh Abductor Machine

- 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 99,2 lbs (45 kg)

# Thigh Adductor 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 121,2 lbs (55 kg)

# Decline Bench Crunches

- Set 1: 12 x Bodyweight

# Incline Bench Crunches

- Set 1: 100 x Bodyweight

# MORNING WALK TIME: 50+ MINUTES

---

# Workout Notes:
Low intensity workout. Although, the rest between the sets was low, but for the most part it was smooth sailing from beginning to end. This was one of those careful workouts that's more about having the blood flow through the body than actually accomplishing anything extraordinary. No personal bests, just an easy-going workout.

Training Day Five Hundred Seventy

It's been a day of hassle. Lots of things went wrong, but at the end, I'm at home with the one that I love. All things considered, that's what really counts. Right now I'm about to prepare the last lunch boxes for tomorrow, then it's time to hit the sack and prepare for a 14 hour work shift. Here we go!

The quads need love too...

---

# WORKOUT: QUADS, ABS

---

# Hack Squat Machine

- Set 1: 12 x Sled

- Set 2: 12 x Sled

- Set 3: 12 x 22 lbs (10 kg)
- Set 4: 12 x 66,1 lbs (30 kg)
- Set 5: 12 x 88,1 lbs (40 kg)
- Set 6: 12 x 132,2 lbs (60 kg)

# Inner Thigh Adductor 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)

# Decline Bench Crunches

- Set 1: 12 x Bodyweight

- Set 2: 12 x Bodyweight

- Set 3: 12 x Bodyweight

# Incline Bench Crunches

- Set 1: 20 x Bodyweight
- Set 2: 20 x Bodyweight

# MORNING WALK TIME: N/A

---

# Workout Notes:
Anger. It can push you, destroy you, make you feel invincible, vulnerable, or just down right pissed off. Today anger was the motivator. I won't go in to why, but I had my reasons. This time it pushed me, motivated me and fueled my workout. All-in-all I made the best out of it.

Training Day Five Hundred Sixty Five

It's been an awesome day. My girlfriend and I didn't have to work until the evening, so we took time for a road trip that ended at a huge supermarket. We actually managed to get hold of some pretty cool stuff. Firstly, we got ourselves an Actifry Essential from Tefal. It's an hot air frier that gets the job done without adding any oil. Pretty cool, and it's working its magic as I'm writing this entry. Adding to that, I also get myself a cool looking Hulk T-shirt. I know, I know, it's the kid in me, he needs some attention too! In any case, here's today's training entry.

Puny hacklift...

---

# WORKOUT: QUADS, ABS

---

# Hack Squat Machine

- Set 1: 5 x Sled

- Set 2: 5 x Sled

- Set 3: 5 x 44 lbs (20 kg)
- Set 4: 5 x 88,1 lbs (40 kg)
- Set 5: 5 x 110,2 lbs (50 kg)
- Set 6: 5 x 132,2 lbs (60 kg)
- Set 7: 1 x 176,3 lbs (80 kg)

# Leg Extension Machine

- Set 1: 5 x 99,2 lbs (45 kg)

- Set 2: 5 x 132,2 lbs (60 kg)

- Set 3: 5 x 154,3 lbs (70 kg)

- Set 4: 5 x 176,3 lbs (80 kg)

# Incline Bench Crunches (Legs Up)

- Set 1: 30 x Bodyweight

- Set 2: 30 x Bodyweight

- Set 3: 30 x Bodyweight
- Set 4: 30 x Bodyweight

# MORNING WALK TIME: 40,36 MINUTES

---

# Workout Notes:
Damn good workout actually. For now I'm trying the low volume sets again. I've recently just come out of a real hectic weekend and I could feel the body needing some rest. The way I figured it, the body got some less strain due to the short workout. I guess I was right considering that I'm feeling rather refreshed right now.

Training Day Five Hundred Sixty

It's a new week filled with new opportunities. For those of you who are looking forward to Wednesday's episode of Bringing Awesome Back Goes Radio, it'll actually be the reportage that took place at Fitnessgalan between the 9th and 11th of May. Have no fear, the next episode after that will yet again be with just one single guest, poking into the mind of a bodybuilding and fitness profile. But, enough of that, here's today's workout entry!

Yeah, they definitely need a good cutting period...

---

# WORKOUT: QUADS, ABS

---

# Hack Squat Machine

- Set 1: 20 x Sled

- Set 2: 20 x Sled

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

# Leg Extension Machine

- Set 1: 12 x 33 lbs (15 kg)

- Set 2: 12 x 44 lbs (20 kg)

- Set 3: 12 x 88,1 lbs (40 kg)

# Incline Bench Crunches

- Set 1: 50 x Bodyweight

- Set 2: 50 x Bodyweight

- Set 3: 50 x Bodyweight
- Set 4: 50 x Bodyweight

# MORNING WALK TIME: 40+ MINUTES

---

# Workout Notes:
Yeah, this was definitely one of those "I'm-worried-about-how-I'll-be-able-to-walk-down-the-stairs" workouts. Two days after a cheat day is usually the best day to perform and beat the crap out of the body, and this workout proves my theory right... well, at least for me. Now it's time to quickly gather my stuff and head off to work. Enjoy your week folks!

Training Day Five Hundred Fifty Five

This is the last workout before heading up to Globen, Stockholm. As of right now I'm rehearsing the lecture that I'll hold during Fitnessgalan, and I'm also looking into what I want to bring you guys. The only thing that I'm certain of is that I want the final message to be clear; no matter who you are, you can still change things for the better. In essence, don't forget to keep Bringing Awesome Back!

First slide that will be shown during my lecture at Fitnessgalan 2014.

---

# WORKOUT: QUADS, ABS

---

# Leg Press Machine / Leg Extension Machine (Superset)

- Set 1: 50 x 44 lbs (20 kg) / 50 x 22 lbs (10 kg)

- Set 2: 50 x 66,1 lbs (30 kg) / 50 x 22 lbs (10 kg)

# Decline Bench Crunches / Hanging Leg Raises (Superset)

- Set 1: 15 x Bodyweight / 15 x Bodyweight
- Set 2: 15 x Bodyweight / 15 x Bodyweight

# MORNING WALK TIME: 45,49 MINUTES

---

# Workout Notes:
Last workout and yet another short one. I'm working hard on putting things in perspective. This week, while I wouldn't personally have chosen to workout this way, I'm telling myself that it's only one week in a whole year. What happens now won't dictate the result that's in the future. I simply have to be smart about my diet.

Training Day Five Hundred Fifty

Last calves session tore the muscle a lot. Today I've had a stinging sensation in the muscle, which resulted in me asking my girlfriend to give me a massage prior to starting the workout. When doing leg extensions, I'm noticing that the hamstrings as well as the calves are slightly stretched at the same time. I decided to play things safe and have her work her magic first.

The good thing about having a girlfriend who is a massage therapist!

---

# WORKOUT: QUADS, ABS

---

# Leg Extension Machine

- Set 1: 50 x 22 lbs (10 kg)

- Set 2: 50 x 33 lbs (15 kg)

- Set 3: 50 x 44 lbs (20 kg)

# Incline Bench Crunches

- Set 1: 50 x Bodyweight

- Set 2: 50 x Bodyweight

- Set 3: 50 x Bodyweight

# MORNING WALK TIME: 40,51 MINUTES

---

# Workout Notes:
I think it was a rather good idea to have my girlfriend work her magic prior to today's workout. There's no way to tell if anything would have happened otherwise, but when put between two options; a) skip 5 minutes of massage and risk injury, or b) do 5 minutes of massage without any issues occurring - I'll pick option b!

Training Day Five Hundred Forty Five

I'm reflecting a lot on the past and how things have turned out. Unfortunately my journey has often been compromised by the lack of financial aid or time. I've never set our economy or health at risk in order to accomplish something that is solely for me. For me, that would not be the trait that I'd want to be defined by. For me, the more desirable trait is to keep on moving forward towards the goal, no matter how many obstacles you meet, and, no matter how many detours you have to take.

Quads of today are fat, but they're moving towards being "not so fat"...

---

# WORKOUT: QUADS, ABS

---

# Hack Squat Machine

- Set 1: 50 x Sled

- Set 2: 50 x Sled

# Inner Thigh Adductor Machine

- Set 1: 100 x 33 lbs (15 kg)

- Set 2: 100 x 55,1 lbs (25 kg)

# Cable Crunches

- Set 1: 100 x 77,1 lbs (35 kg)

# MORNING WALK TIME: 40,51 MINUTES

---

# Workout Notes:
Holy crap these high rep workouts burn. Until lately, I've pretty much never engaged in reps above 50. So it's no surprise that doing it at this point in my training career gives it an extra sting. The awesome part is that I'm starting to feel the muscle in ways that I've never felt it before. For those of you who wonder what the general idea is, I'm trying to keep the workout short and intense, but at the same time bring something new by lowering the sets in favor of more reps. It might be a stupid idea, but I'm feeling that this is what my body is needing right now.

Training Day Five Hundred Forty

Today is a special day, it's my girlfriend's birthday. For those of you who don't know her, you may recognize her by the name Gumman ("my old lady") - which I frequently call her. She's an amazing woman and she's been at my side ever since day one. And for those of you who don't know, she's also on her very own weight journey. To this day she's lost more than 35 kilos (77 lbs) - check it out by clicking here! In any case, happy birthday baby! I love you!

Birthday girl in the car, ready to take off to the gym!

That's my baby and I, always supporting each other!

---

# WORKOUT: QUADS, ABS

---

# One-Leg Leg Press

- Set 1: 20 x 44 lbs (20 kg)

- Set 2: 20 x 44 lbs (20 kg)
- Set 3: 20 x 88,1 lbs (40 kg)
- Set 4: 20 x 169,7 lbs (77 kg)

# Inner Thigh Adductor Machine

- Set 1: 12 x 121,2 lbs (55 kg)

- Set 2: 12 x 143,3 lbs (65 kg)
- Set 3: 10 x 165,3 lbs (75 kg)

# Decline Bench Crunches

- Set 1: 16 x Bodyweight

- Set 2: 12 x Bodyweight

# MORNING WALK TIME: 49,11 MINUTES

---

# Workout Notes:
This was one of the shorter workouts in my entire training career. I wasn't really at my prime once I got to the gym, and there was no time to delay things as I have to work in the afternoon. Hence, things got cut short. I'll simply live to fight another day!

Training Day Five Hundred Thirty Five

It's been a real long day, but it was also the last day of the week that will be that long. Tomorrow I'm working the evening, and I'm also working Saturday. However, when Sunday comes I'm only in for a couple of hours of work. Then it's time to race home and enjoy a good ol' cheat day. Can't wait... well, actually I can, but you get the point!

Fat quads in need of being lean - at your service!

---

# WORKOUT: QUADS, ABS

---

# One-Leg Leg Press

- Set 1: 12 x Sled

- Set 2: 12 x Sled
- Set 3: 12 x 44 lbs (20 kg)
- Set 4: 12 x 66,1 lbs (30 kg)
- Set 5: 12 x 110,2 lbs (50 kg)
- Set 6: 12 x 132,2 lbs (60 kg)

# Leg Extension Machine

- Set 1: 12 x 40 lbs (18,1 kg)

- Set 2: 12 x 60 lbs (27,2 kg)
- Set 3: 12 x 100 lbs (45,3 kg)
- Set 4: 12 x 140 lbs (63,5 kg)

# Skip Rope

- Set 1: 2 minutes

# AB Roller

- Set 1: 10 x Bodyweight

- Set 2: 10 x Bodyweight

# Ab Crunch Machine

- Set 1: 12 x 44 lbs (20 kg)

- Set 2: 12 x 59,5 lbs (27 kg)
- Set 3: 12 x 74,9 lbs (34 kg)
- Set 4: 12 x 90,3 lbs (41 kg)

# MORNING WALK TIME: 50,00 MINUTES

---

# Workout Notes:
Due to work in Båstad I had to cut things short. The focus was on keeping the intensity high and the rest between sets low. I think I did a rather good job on that. In order to keep the heart pumping I decided to add little rope skipping between muscle groups. Not sure if that's really anything worth doing, but I enjoyed the "change of scenery".

Training Day Five Hundred Thirty

The diet has started for real now with the cardio sessions getting longer. That means up at 5 in the morning before getting to work. For some reason it doesn't really feel straining to get back on the horse like this. In fact, it kinda feels like... home.

Thumb up if you recognize the band on the t-shirt!

---

# WORKOUT: QUADS, ABS

---

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

# One-Leg Leg Press

- Set 1: 12 x 88,1 lbs (40 kg)

- Set 2: 12 x 198,4 lbs (90 kg)
- Set 3: 12 x 253,3 lbs (115 kg)

# Decline Bench Crunches

- Set 1: 12 x Bodyweight

- Set 2: 14 x Bodyweight

# Seated Leg Raise

- Set 1: 12 x Bodyweight

- Set 2: 12 x Bodyweight
- Set 3: 15 x Bodyweight
- Set 4: 15 x Bodyweight

# MORNING WALK TIME: 47,19 MINUTES

---

# Workout Notes:
God damn! I was pretty drained during today's workout but I figured I'd get myself a spotter. So I asked a guy that I usually see around the gym and he helped me out during the One-Legged Leg Presses. The quads and the glutes were burning half-way through the last set. You just can't complain when you get a session like that!

Training Day Five Hundred Twenty Five

Had a pretty rough morning when waking up. I checked the bank account, and for some reason only one work day had been registered during the entire month of February. Since I'm a guy who appreciates being able to pay the bills, I decided to call my employer and find out what was going on. Apparently it was due to a misunderstanding in the database and it'll be taken care of soon enough. On a more positive note, today also meant a visit to the chiropractor Dragisa. He's been working his magic on my back and we're slowly heading towards recovery.

Chiropractor Dragoljub Lapadatovic, aka "Dragisa", working his magic!

---

# WORKOUT: QUADS, ABS

---

# One-Leg Leg Press

- Set 1: 12 x 44 lbs (20 kg)

- 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)
- Set 5: 12 x 176,3 lbs (80 kg)
- Set 6: 12 x 220 lbs (100 kg)
- Set 7: 12 x 253,5 lbs (115 kg)

# Leg Extension Machine

- Set 1: 12 x 55,1 lbs (25 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)
- Set 5: 12 x 110,2 lbs (50 kg)

# Decline Bench Crunches

- Set 1: 10 x Bodyweight

- Set 2: 12 x Bodyweight

# Seated Leg Raise

- Set 1: 12 x Bodyweight

- Set 2: 12 x Bodyweight
- Set 3: 12 x Bodyweight
- Set 4: 15 x Bodyweight

# MORNING WALK TIME: 31,59 MINUTES

---

# Workout Notes:
This was a pretty damn good session. Lately I've been adding some extra protein into the diet and it's beginning to show at the gym. The weights were definitely upped and so was the spirit. I'm going to see how this pans out as of now. Fortunately I'm not dieting for a competition - only for myself.