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 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 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 Seventy Seven

That cold... For two days now we've eaten a bit extra, out of the diet so to speak. This should normally mean that we're happy and ready for action. But, unfortunately "the cold" is here to make our lives a little bit more miserable. Right now, it's with tired bodies that we take on the day. Give it your best shot!

Indeed!

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# WORKOUT: BACK, TRAPEZIUS, FOREARMS

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# Deadlifts

- Set 1: 12 x 132,2 lbs (60 kg)
- Set 2: 12 x 132,2 lbs (60 kg)
- Set 3: 12 x 132,2 lbs (60 kg)
- Set 4: 12 x 154,3 lbs (70 kg)

# Behind Back Barbell Shrugs

- Set 1: 12 x 132,2 lbs (60 kg)

- Set 2: 12 x 132,2 lbs (60 kg)
- Set 3: 12 x 154,3 lbs (70 kg)
- Set 4: 12 x 176,3 lbs (80 kg)

# Straight-Arm Pulldowns

- Set 1: 12 x 55,1 lbs (25 kg)
- Set 2: 12 x 77,1 lbs (35 kg)
- Set 3: 7 x 99,2 lbs (45 kg)

# Seated Barbell Reverse Wrist Curls

- Set 1: 12 x 44 lbs (20 kg)
- Set 2: 12 x 44 lbs (20 kg)

# Reverse Barbell Curl

- Set 1: 12 x 44 lbs (20 kg)

- Set 2: 12 x 44 lbs (20 kg)

# MORNING WALK TIME: 53,21 MINUTES

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# Workout Notes:
Tired during today's workout. It wasn't really a bad one, I guess it's mostly a matter of feeling bad. I could feel the body being strained and not really up for any major performances. I guess deadlifts aren't really the best thing to start out with in a situation like this. But, it is what it is...

Training Day Five Hundred Seventy Two

Tomorrow is a good day. Not just because it's a cheat day, but because it's a day with friends. My old buddies and I are getting together to play old school games. Usually that means anything from Commodore 64 to Amiga 500 or Nintendo 8-bit. It'll be a good time for sure! Today, however, at work, included some sauna time. This is good for the mind but awful for my gym performance. Oh well, that's life!

And I won...

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# WORKOUT: BACK, TRAPEZIUS, FOREARMS

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# Deadlifts

- Set 1: 12 x 132,2 lbs (60 kg)
- Set 2: 12 x 132,2 lbs (60 kg)
- Set 3: 12 x 132,2 lbs (60 kg)
- Set 4: 12 x 132,2 lbs (60 kg)

# Straight-Arm Pulldowns

- Set 1: 12 x 55,1 lbs (25 kg)

- Set 2: 12 x 88,1 lbs (40 kg)

# Dumbbell Shrugs

- Set 1: 12 x 70,5 lbs (32 kg)
- Set 2: 12 x 70,5 lbs (32 kg)

# Reverse Cable Curl (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)

# MORNING WALK TIME: 37,51 MINUTES

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# Workout Notes:
Not much to say about this workout. Due to exhaustion, as well as a bit too much sauna, this had to be a playful workout. There was no way in hell that I'd be able to perform at the level I'd be able to if I'd feel refreshed. Hence, I had a good time with the weights and focused on mastering the techniques. Good for now.

Training Day Five Hundred Sixty Seven

Yet another busy day and it's becoming a bit of a hassle. I'm really looking forward to Sunday, which will be the only day off from work this week. However, setting the not-so-cool stuff aside, this evening included something very cool. The latest episode of Bringing Awesome Back Goes Radio was recorded. This time Daniel Atterhagen, also known as Gladiator Beast, joined the show for an hour of awesomeness. The episode will be released on the upcoming Wednesday!

Always perform in the arena!

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# WORKOUT: BACK, TRAPEZIUS, FOREARMS

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# Deadlifts

- Set 1: 5 x 88,1 lbs (40 kg)
- Set 2: 5 x 88,1 lbs (40 kg)
- Set 3: 5 x 132,2 lbs (60 kg)
- Set 4: 5 x 176,3 lbs (80 kg)
- Set 5: 5 x 220,4 lbs (100 kg)

# Seated Cable Row (Narrow Grip)

- Set 1: 12 x 33 lbs (15 kg)

- Set 2: 12 x 55,1 lbs (25 kg)

- Set 3: 12 x 77,1 lbs (35 kg)
- Set 4: 12 x 110,2 lbs (50 kg)
- Set 5: 8 x 132,2 lbs (60 kg)

# Dumbbell One-Arm Reverse Wrist Curl

- Set 1: 12 x 22 lbs (10 kg)

- Set 2: 12 x 22 lbs (10 kg)

# MORNING WALK TIME: N/A MINUTES

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# Workout Notes:
Long day, tired, stressed and lots to do. That should never enter into the gym, but at the same time, I'm having to play this game strategically. I'd rather get a short session and stimulate muscle growth than getting none at all. Life is not a linear track, this was a minor bump in the road.

Training Day Five Hundred Sixty Two

Holy Sweat Pants Batman! Today has definitely been a hot day. And what a good day to stay indoors and study, huh? Well, it's not that I had a choice, things need to be done at the University and this is the last deadline that I'll have at University of Halmstad. Nevertheless, I can't help but to wish that we didn't live in an apartment that also serves as a sauna...

Gently down the stream...

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# WORKOUT: BACK, TRAPEZIUS, FOREARMS

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# Seated Cable Row (Wide Grip)

- 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: 8 x 110,2 lbs (50 kg)

# Dumbbell Shrugs

- Set 1: 20 x 37,4 lbs (17 kg)

- Set 2: 20 x 48,5 lbs (22 kg)

- Set 3: 16 x 76 lbs (34,5 kg)

# Belly Backs

- Set 1: 20 x Bodyweight

- Set 2: 20 x Bodyweight

# Behind The Back Cable Wrist Curls

- Set 1: 20 x 110,2 lbs (50 kg)

- Set 2: 20 x 154,3 lbs (70 kg)

# Reverse Cable Curl

- Set 1: 20 x 66,1 lbs (30 kg)

- Set 2: 12 x 88,1 lbs (40 kg)

# MORNING WALK TIME: 53,53 MINUTES

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# Workout Notes:
Phew, all that sweating prior to getting to gym definitely does drain you. I've tried keeping the fluid intake at a high, but as you study it's easy to lose track of time. Any any case, pushing through the dizziness and the loss of strength, things worked out rather well!

Training Day Five Hundred Fifty Seven

This morning the reportage from Fitnessgalan 2014 was finally released. What awaits right now is uploading and finishing the video that we recorded of my lecture. It's about 40 minutes long and it tells the story of going from obesity to fitness. Hopefully you guys will enjoy that. Stay tuned!

To be correct, dirty mirror selfie time!

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# WORKOUT: BACK, TRAPEZIUS, FOREARMS

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# Leverage Seated Row

- 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 110,2 lbs (50 kg)
- Set 5: 11 x 132,2 lbs (60 kg)

# Dumbbell Shrugs

- Set 1: 20 x 31,9 lbs (14,5 kg)

- Set 2: 20 x 42,9 lbs (19,5 kg)

- Set 3: 20 x 59,5 lbs (27 kg)

- Set 4: 20 x 70,5 lbs (32 kg)

# Behind The Back Cable Wrist Curls

- Set 1: 20 x 110,2 lbs (50 kg)

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

# Reverse Cable Curl

- Set 1: 20 x 66,1 lbs (30 kg)

- Set 2: 12 x 88,1 lbs (40 kg)

# MORNING WALK TIME: 38,16 MINUTES

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# Workout Notes:
At work we sat in the sauna for a good few minutes. Working out straight after that isn't really the best thing in the world. But, when that's the only option you have, you simply have to work with it. In order to make things slightly better, I had myself an apple and plenty of water prior to heading into the gym. It was decent.

Training Day Five Hundred Fifty Two

Tomorrow is the last day of the weekend and the last day of work before heading into a new week. With my lecture at Fitnessgalan coming up I've been extremely busy, with a schedule that hardly includes time to go to the bathroom. Fortunately, today meant a few hours of relaxation due to various of reasons. Tomorrow night we'll have a cheat evening, that's right, evening. We won't have an entire cheat day this time. It's really not as much a form thing, as much as the fact that we got too much stuff to do.

To be correct, dirty mirror selfie time!

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# WORKOUT: BACK, TRAPEZIUS, FOREARMS

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# Lat Pulldowns

- Set 1: 50 x 33 lbs (15 kg)
- Set 2: 50 x 55,1 lbs (25 kg)
- Set 3: 40 x 88,1 lbs (40 kg)

# Straight-Arm Pulldowns

- Set 1: 30 x 44 lbs (20 kg)

- Set 2: 20 x 66,1 lbs (30 kg)

# Dumbbell Shrugs

- Set 1: 50 x 31,9 lbs (14,5 kg)

# Behind The Back Cable Wrist Curls

- Set 1: 50 x 44 lbs (20 kg)

- Set 2: 50 x 66,1 lbs (30 kg)

# Reverse Cable Curl

- Set 1: 30 x 44 lbs (20 kg)

# MORNING WALK TIME: 42,17 MINUTES

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# Workout Notes:
Much better feeling today than yesterday. Although, this time there wasn't any sauna involved. This time even included a few good minutes of talking crap at the reception prior to heading into the workout. It's been ages since I could do that. Have a continued awesome weekend folks!

Training Day Five Hundred Forty Seven

Things are closing in... fast! Not the next weekend, but the one after that, I'll be standing at the Globe doing my lecture on my transformation from past to now. For those of you who haven't heard about the event, it's called Fitnessgalan. It'll be a lecture that shares the good and bad that follows a drastic change in life. I'm really looking forward to meeting some of you guys there and I appreciate all the support you're giving me!

What's my Sunday like? Curling!

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# WORKOUT: BACK, TRAPEZIUS, FOREARMS

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# Half-Range Stiff-Legged Deadlifts With Rotating Shrugs

- Set 1: 100 x 44 lbs (20 kg)

# T-Bar Row

- Set 1: 12 x 44 lbs (20 kg)

- Set 2: 12 x 66,1 lbs (30 kg)

- Set 3: 12 x 110,2 lbs (50 kg)

# Belly Backs

- Set 1: 12 x 44 lbs (20 kg)

- Set 2: 12 x 44 lbs (20 kg)

- Set 3: 12 x 55,1 lbs (25 kg)

# Behind The Back Cable Wrist Curls

- Set 1: 12 x 88,1 lbs (40 kg)

- Set 2: 12 x 110,2 lbs (50 kg)

- Set 3: 12 x 209,4 lbs (95 kg)

# Reverse Cable Curl

- Set 1: 20 x 33 lbs (15 kg)

- Set 2: 20 x 77,1 lbs (35 kg)

# MORNING WALK TIME: 47,46 MINUTES

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# Workout Notes:
My back is killing me, and so is the copious amount of work that I've got in my life right now. It's a phase, so I'm definitely surviving, but it'll be a pleasant experience when it's all blown over. In any case, due to this, I'm trying to play things in a slightly more safe way than usual. Nevertheless, there were some increases on the weight department today!

Training Day Five Hundred Forty Two

Yesterday was an awesome cheat day and we had a good time from beginning to end. The morning started with a trip to the supermarket, getting hold of some food before heading to Mom and Dad for breakfast. We had ourselves a little Easter Egg Adventure before continuing our own personal adventure. Today is a day with both work and relaxation. The morning stood for most of the work, so hopefully the afternoon will be mostly relaxation. Good stuff!

Bringing Awesome Back... literally!

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# WORKOUT: BACK, TRAPEZIUS, FOREARMS

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# Half-Range Stiff-Legged Deadlifts With Rotating Shrugs

- Set 1: 100 x 44 lbs (20 kg)

# T-Bar Row

- Set 1: 12 x 44 lbs (20 kg)

- Set 2: 12 x 66,1 lbs (30 kg)

- Set 3: 8 x 110,2 lbs (50 kg)

# Belly Backs

- 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)

# Behind The Back Cable Wrist Curls

- Set 1: 12 x 88,1 lbs (40 kg)

- Set 2: 12 x 110,2 lbs (50 kg)

- Set 3: 11 x 209,4 lbs (95 kg)

# Reverse Cable Curl

- Set 1: 20 x 33 lbs (15 kg)

- Set 2: 20 x 70,5 lbs (32 kg)

# MORNING WALK TIME: 47,46 MINUTES

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# Workout Notes:
This was definitely a workout for my lower back. The initial 100 reps of Half-Range Deadlifts made sure of that. As usual, the extra amount of food consumed by the cheat day, which preceded this day, resulted in a few good increases. I'm one happy camper, time to hit the road and enjoy the sunshine!

Training Day Five Hundred Thirty Seven

Cheat day tomorrow. Yeah, I won't lie, that's basically what my mind is focused on right now. It's been a long day, and as usual it's a late evening while writing this entry. Nevertheless, there is light at the end of the tunnel, and there's a pot of candy waiting for me there! That pot better be filled to the brim!

T-bar row at the gym.

Not my training partner for the evening, but my partner nonetheless!

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# WORKOUT: BACK, TRAPEZIUS, FOREARMS

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# T-Bar Row

- Set 1: 12 x 22 lbs (10 kg)

- Set 2: 12 x 22 lbs (10 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: 8 x 110,2 lbs (50 kg)

# Belly Backs

- Set 1: 12 x Bodyweight

- Set 2: 12 x 22 lbs (10 kg)

- Set 3: 12 x 33 lbs (15 kg)

# Face Pulls (Low)

- 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 154,3 lbs (70 kg)

# Behind The Back Cable Wrist Curls

- Set 1: 12 x 88,1 lbs (40 kg)

- Set 2: 12 x 110,2 lbs (50 kg)

- Set 3: 12 x 198,4 lbs (90 kg)

# Reverse Cable Curl

- Set 1: 20 x 33 lbs (15 kg)

- Set 2: 20 x 66,1 lbs (30 kg)

# MORNING WALK TIME: 49,33 MINUTES

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# Workout Notes:
I'd say the workout was surprisingly good. I've been feeling pretty energized all day, even though I'm passing the usual time span before having a cheat day. I'm still trying to experiment a little bit more with the back session, not only doing the rehab. Although, the rehab is important and it won't be forgotten.