Training Day One Hundred Fifteen

As I stated on my facebook page two days back, the training entry for the day would be postponed due to me being at an Alice Cooper concert. First of all, that concert was absolutely AWESOME. Now that I got that out of my system, let's see what workout was done prior to that.

Tuesday's back, trapz and forearms workout:
- 5x8 Lat pulldowns (Straight bar)
- 4x8 Cable row machine
- 3x8 Bellyback extensions (Locking on top)
- 4x8 Vertical cable rows
- 3x12 Seated supinated barbell wrist curls
- 3x8 Reverse barbell biceps curl

Back double biceps pic taken in the morning (prior to workout)

Since the workout was done two days back and I'm not documenting it until now, it's a bit sketchy. But, I do remember it being pretty solid in the sense that the strength was fairly good. It was, however, done in haste due to us having to leave for Gothenburg straight after and check into the hotel.

Training Day One Hundred Fourteen

Working evening today so I had to get my workout done this morning. Woke up, ate my breakfast and drove my girlfriend to work so I could focus on school stuff for a bit before I had to head off myself.

Today's chest and biceps workout:
- 5x5 Bench press
- 4x8 Incline dumbbell chest press
- 3x8 Bent over cable chest flyes
- 4x8 Standing barbell biceps curl (EZ-bar)
- 4x8 Bent over dumbbell concentration curl
- 2x8 Standing alternate dumbbell hammer curl

Side chest pic taken at the gym during my workout.

It seems as if the lasagna is still there. The power was pretty decent today as well, but it did fade a bit as soon as I got to the biceps workout. Was surprised by how easy the bench presses felt. But then again, I was equally surprised by how much effort I had to put into the biceps curls. Good workout all in all.

Training Day One Hundred Thirteen

Have had a good day prior to hitting the gym. Started out by making my big bowl of lasagna for my cheat day. Other than that I've pretty much just been focusing on school stuff - I'm getting closer and closer to being back at the University of Halmstad. Back to normal routines and back to a less physically active everyday life.

Today's quads and abs workout:
- 6x8 Leg press machine
- 5x8 Leg extensions
- 2x8 Leg extensions (Drop-sets)
- 3x12 Cable crunches
- 4x8 Ab crunch machine
- 3x12 Incline bench side crunches

Quads pic taken in the mirror this very morning (prior to my workout)

One word for this workout: Awesome! I was blown away by the amount of power I was able to get out of me and I owe it all to lasagna... well, more or less. Today's workout was perhaps not the best technically, but in sheer power it was better than it's been in a long time.

Cheat Day Seventeen

This is the last free day of the week before I go back to work tomorrow. Therefore, it's only proper if I celebrate it by consuming a large amount of food. The other day my girlfriend and I attended the food festival in Ängelholm. Now, having today in mind, I bought myself a 200 gram heavy piece of British cheese (Double Gloucester) as well as a couple of German Landjäger sausages. So, what are we to do with 200 grams of cheese? Yesterday's trip to the mall gave me the answer: lasagna! And that's exactly what I made this very evening. Oh, and if you thought I forgot my regular Ben & Jerry's Ice Cream, think again! It's in the freezer waiting to be devoured tonight.

Frying the meat!

Cheese from the international food market. It's going on top!

Snacking down on a Landjäger while cooking!

Sauce incoming!

I lift plates even out of the gym!

First layer of sauce!

Accompanied by first layer of lasagna plates!

Bring on the cheese!

In the fridge just waiting for the oven. You could almost hear it calling out!

Oooh... There it is, in all its glory!

On the plate with some delicious coleslaw.

Let's not forget about desert!

Since I made this lasagna myself I actually know exactly how many calories went into it. The whole thing ended up at 2277 calories. Now, dividing that between my girlfriend and I, we end up at an intake of 1138 calories each. With the lasagna I had some coleslaw (which is another 400 calories) and while cooking I had the two Landjäger sausages (which is probably another 400 calories). Finally, as always, I'm having my Ben & Jerry's Chocolate Fudge Brownie tonight, which contains 1050 calories. With everything combined - and minus one of my bigger meals at 455 calories - my daily total ends up at 2533 (extra) calories.

Unfortunately my girlfriend works tonight which means we won't be able to spend the entire evening together. On the other hand, that's a perfect opportunity for me to break out the movies I won't get her to watch with me. Most likely that'll end up being some kind of 80's action movie. In any case, I'm in for a good evening!

My current diet: Update Five

We're at that point again, the point where something has to change. To be fair, I actually did a change a while back (which I didn't document). About a month ago I exchanged all meat with chicken, which meant that I got less calories each day. This change will be documented here along with yet another one. I'm removing a protein drink from the equation, which takes me down 117 calories. It might sound silly to go for the protein source, but my intake is still rather high, and I can't take away much more from the fat source at this point.

NOTE: Since most of you who visit my website are from Sweden, each item is clickable and will direct you to the Swedish Wikipedia site - which will explain that particular item.

MY STATS:
Age: 29
Length: 184 cm (6' ½")
Morning weight: 77,2 kg (170 lbs)

MY DIETARY PLAN: AUGUST 5 - 2012

MEAL 1	GRAMS (OZ)	PROTEIN	FAT	CARBOHYDRATES	CALORIES
Peanut butter (Organic)	50 (1,7)	12,8	24,45	8	281,5
Egg	100 (3,5)	12,3	9,7	0	136
Cottage cheese	100 (3,5)	12	4	2,2	92
Frozen Strawberries	65 (2,3)	0,52	0,26	4,2	24,5
Skip Omega 3	2 Tabs	0	2	0	20
Skip Mega-Pak	1 Bag	0	0	0	0
TOTAL:		37,62	40,41	14,4	554

MEAL 2	GRAMS (OZ)	PROTEIN	FAT	CARBOHYDRATES	CALORIES
Chicken	200 (7)	36	4	0,6	150
Egg	100 (3,5)	12,3	9,7	0	136
Cottage cheese	100 (3,5)	12	4	2,2	92
Margarine	8 (0,28)	0	6,4	0	57
Sriracha Sauce	40 (1,4)	0	0	4	20
TOTAL:		60,3	24,1	6,8	455

PRE-WO	GRAMS (OZ)	PROTEIN	FAT	CARBOHYDRATES	CALORIES
MRI Black Powder	20 (0,7)	0	0	11	45
Skip BCAA No Limit	10 (0,35)	0	0	0	7,7
TOTAL:		0	0	11	52,7

POST-WO	GRAMS (OZ)	PROTEIN	FAT	CARBOHYDRATES	CALORIES
Skip Big Whey	30 (1)	24	1,9	2,6	117
Skip Kreatin 100%	5 (0,17)	0	0	0	0
TOTAL:		24	1,9	2,6	117

MEAL 3	GRAMS (OZ)	PROTEIN	FAT	CARBOHYDRATES	CALORIES
Chicken	200 (7)	36	4	0,6	150
Egg	100 (3,5)	12,3	9,7	0	136
Cottage cheese	100 (3,5)	12	4	2,2	92
Margarine	8 (0,28)	0	6,4	0	57
Sriracha Sauce	40 (1,4)	0	0	4	20
TOTAL:		60,3	24,1	6,8	455

MEAL 4	GRAMS (OZ)	PROTEIN	FAT	CARBOHYDRATES	CALORIES
Quark	100 (3,5)	12,2	0,3	3,9	67
Cottage cheese	100 (3,5)	12	4	2,2	92
FUN Light Strawberry	- (-)	0	0	0,1	0,8
TOTAL:		24,2	4,3	6,2	159,8

MEAL 5	GRAMS (OZ)	PROTEIN	FAT	CARBOHYDRATES	CALORIES
Quark	100 (3,5)	12,2	0,3	3,9	67
Skip Magnesium	1 Tab	0	0	0	0
Skip Zink	1 Tab	0	0	0	0
TOTAL:		12,2	0,3	3,9	67

SUM		PROTEIN	FAT	CARBOHYDRATES	CALORIES
TOTAL:		218	95	52	1860

||PROTEIN||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||| 60%

||FAT||||||||||||||||||||||||||||||||||||||||| 26%
| CARBS|||||||| 14%

Training Day One Hundred Twelve

Had today off form work and decided to go on a long walk with my girlfriend this morning. After that I had a tanning session at the gym before we went off to an international food market in Ängelholm. While being there I had a go at a crocodile burger and bought some British cheese and some German sausages - which I'll be keeping until my cheat day. After all this, it was time for a workout.

Today's calves and delts workout:
- 6x8 Calf presses in leg press machine
- 4x12 Standing calf raises (With barbell)
- 5x8 Standing calf raises (On plank - In smith machine)
- 2x20 Standing calf raises (On plank)
- 3x8 Shoulder press machine
- 3x8 Front dumbbell delt raise
- 3x8 Lateral dumbbell delt raise
- 3x8 Lateral cable delt raise
- 3x8 Standing bent over reverse dumbbell flyes
- 3x8 Reverse fly machine

Calves pic from this morning. Delts pic from my workout.

Had a pretty decent workout today, but I did feel rather worn out from the long walks done earlier on. Adding to that I also had a few sets more than usual. Everything felt fine afterwards, but I do feel that tomorrow being a day off from training is a good idea at this point.

Training Day One Hundred Eleven

Had yesterday off and started work a bit later than usual today. Adding to that I also got off earlier. But, straight after work my girlfriend and I had to get to the hospital in Halmstad for a check up. After all the errands were done, it was time for a workout.

Today's hamstrings and triceps workout:
- 6x8 Seated leg curl
- 3x8 Stiff-legged deadlifts
- 3x12 One-legged seated leg curl
- 4x8 Triceps cable pushdowns (V-bar)
- 3x8 Lying dumbbell triceps extension
- 3x8 Triceps cable pushdowns (Rope)

Triceps pic taken at home after my workout.

I'd say today's hamstrings workout was pretty decent considering they were pretty tired to begin with. The motivation to work hard on the hamstrings portion has always been low, but I pulled through and did what I was supposed to do. The triceps part, however, was pure joy from beginning to end.