Training Day Three Hundred Thirteen

Work, work, work, and more work. Oh, and some obligations on top of that! Today has been filled with the previously mentioned items. That was pretty much the daily routine prior to heading to the gym, after which I got more work to look forward to...

Quads pic taken this morning after breakfast.

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# WORKOUT: QUADS, ABS

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# Barbell Front Squats To A Bench

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

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

- Set 3: 12 x 55,1 lbs (25 kg)

- Set 4: 12 x 66,1 lbs (30 kg)
- Set 5: 12 x 77,1 lbs (35 kg)
- Set 6: 12 x 82,6 lbs (37,5 kg)
- Set 7: 12 x 88,1 lbs (40 kg)
- Set 8: 12 x 93,6 lbs (42,5 kg)
- Set 9: 12 x 99,2 lbs (45 kg)
- Set 10: 12 x 104,7 lbs (47,5 kg)
- Set 11: 12 x 110,2 lbs (50 kg)
- Set 12: 12 x 115,7 lbs (52,5 kg)

# Leg Extension Machine

- 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)
- Set 5: 10 x 110,2 lbs (50 kg)

 

# Incline Bench Crunches

- Set 1: 30 x Bodyweight

- Set 2: 30 x Bodyweight

- Set 3: 30 x Bodyweight

- Set 4: 30 x Bodyweight

# MORNING WALK TIME: 44,09 MINUTES

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# Workout Notes:
I was out of my mind angry during today's workout. I've been frustrated due to various things hitting me from every angle at the same time. Due to this, the workout was conducted in the short period of approximately 30 minutes. Nothing was on my mind except frustration and getting the weights up. Apparently it worked.

Training Day Three Hundred Twelve

University, work, deadlines and workouts. Seems like that's all that's going on in my life right now. As you might have guessed, today was no different. I started the morning with preparing for a University assignment, where we are to conduct an interview with a previously injured athlete. After that was done, and after I had spent a good few hours attending a guest seminar, it was time to hit the delts and the calves at Laholms HälsoCenter.

Calves pic taken this morning after breakfast.

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# WORKOUT: DELTS, ROTATOR CUFFS, CALVES

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# One Arm Cable Lateral Raise

- Set 1: 12 x 11 lbs (5 kg)

- Set 2: 12 x 15,4 lbs (7 kg)

- Set 3: 12 x 15,4 lbs (7 kg)

- Set 4: 12 x 15,4 lbs (7 kg)
- Set 5: 12 x 17,6 lbs (8 kg)
- Set 6: 12 x 19,8 lbs (9 kg)

# Reverse Fly Machine

- Set 1: 12 x 66,1 lbs (30 kg)

- Set 2: 12 x 72,7 lbs (33 kg)

- Set 3: 12 x 77,1 lbs (35 kg)

- Set 4: 12 x 77,1 lbs (35 kg)
- Set 5: 12 x 81,5 lbs (37 kg)
- Set 6: 12 x 92,5 lbs (42 kg)
 

# Dumbbell 90/90 Standing External Rotation

- Set 1: 12 x 15,4 lbs (7 kg)

- Set 2: 12 x 15,4 lbs (7 kg)

- Set 3: 12 x 22 lbs (10 kg)
 

# Smith Machine Calf Raise / Calf Raise (Superset)

- Set 1: 20 x 44 lbs (20 kg) / 30 x Bodyweight

- Set 2: 20 x 44 lbs (20 kg) / 30 x Bodyweight
- Set 3: 20 x 49,6 lbs (22,5 kg) / 40 x Bodyweight

# MORNING WALK TIME: 44,35 MINUTES

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# Workout Notes:
The warmth that is coming along with the sudden increase in sunshine is without a doubt awesome. However, it also takes a toll on the body. The sweating, as well as the need for replenishing fluids, somewhat affects the performance. Today's weather didn't have any major consequences, but the sensation is definitely there. Tomorrow will be a day of rest, and it's probably needed.

Training Day Three Hundred Eleven

It's been a long day with things going on from beginning to end. First of all, I had to finish up some left over work from the weekend. I managed to get it all done in time for lunch, at which point I had to drive off to Halmstad for a lecture. As soon as that was over and done with, I had to hurry over to the gym there in order to be able to meet up with my girlfriend at a running event called Vårruset - an event that only women are allowed to run in. While I'm writing this entry, the clock has turned 10 in the evening, and I've finally set foot at home once again. Time to write the daily training entry!

Triceps pic taken this morning after breakfast.

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# WORKOUT: HAMSTRINGS, TRICEPS

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# Seated Leg Curl

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

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

- Set 3: 12 x 44 lbs (20 kg)

- Set 4: 12 x 46,2 lbs (21 kg)
- Set 5: 12 x 51,8 lbs (23,5 kg)
- Set 6: 12 x 51,8 lbs (23,5 kg)
- Set 7: 12 x 57,3 lbs (26 kg)
- Set 8: 12 x 62,8 lbs (28,5 kg)
- Set 9: 12 x 62,8 lbs (28,5 kg)

- Set 10: 12 x 62,8 lbs (28,5 kg)

- Set 11: 12 x 65 lbs (29,5 kg)

- Set 12: 12 x 68,3 lbs (31 kg)

# Seated French Press Machine

- Set 1: 12 x 33 lbs (15 kg)

- Set 2: 12 x 35,2 lbs (16 kg)

- Set 3: 12 x 35,2 lbs (16 kg)

- Set 4: 12 x 38,5 lbs (17,5 kg)
- Set 5: 12 x 46,2 lbs (21 kg)
- Set 6: 12 x 51,8 lbs (23,5 kg)
- Set 7: 12 x 59,5 lbs (27 kg)
- Set 8: 12 x 72,7 lbs (33 kg)

# One Arm Triceps Cable Pushdowns

- Set 1: 12 x 13,2 lbs (6 kg)

- Set 2: 12 x 13,2 lbs (6 kg)

- Set 3: 12 x 15,4 lbs (7 kg)

- Set 4: 12 x 17,6 lbs (8 kg)

# MORNING WALK TIME: 44,34 MINUTES

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# Workout Notes:
As fate would have it, the triceps workout was yet again carried out at the gym in Halmstad. That meant that I could relate to the same machines as I used in my previous workout. The performance was good, which meant that I increased quite a bit on the weights. Then again, due to the fact that the last time was the first time for the machines, the increase of today might just be because I was underestimating myself the last time. In any case, it was a good workout.

Training Day Three Hundred Ten

Yesterday was an awesome cheat day, and, as usual, I was hoping for a bit of increase in the performance department. The day, up until I got to the gym, had been fairly busy due to the fact that tomorrow includes a University deadline, which meant that I would have to make sure that things got finalized before heading off to work in the afternoon/evening.

Back double biceps pic taken this morning after breakfast.

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# WORKOUT: BACK, TRAPEZIUS, FOREARMS

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# Seated Row Machine

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

- Set 2: 12 x 49,6 lbs (22,5 kg)

- Set 3: 12 x 55,1 lbs (25 kg)
- Set 4: 12 x 88,1 lbs (40 kg)
- Set 5: 12 x 99,2 lbs (45 kg)
- Set 6: 12 x 110,2 lbs (50 kg)
- Set 7: 12 x 121,2 lbs (55 kg)
- Set 8: 12 x 132,2 lbs (60 kg)   

# Wide-Grip Lat Pulldowns Machine

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

- Set 2: 12 x 61,7 lbs (28 kg)

- Set 3: 12 x 70,5 lbs (32 kg)

- Set 4: 12 x 77,1 lbs (35 kg)

- Set 5: 12 x 82,6 lbs (37,5 kg)

- Set 6: 12 x 92,5 lbs (42 kg)

# Smith Machine Upright Rows

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

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

- Set 3: 12 x 66,1 lbs (30 kg)

- Set 4: 12 x 77,1 lbs (35 kg)

# Reverse Barbell Curl / Behind Back Barbell Wrist Curl (Superset)

- Set 1: 12 x 55,1 lbs (25 kg) / 12 x 66,1 lbs (30 kg)

- Set 2: 12 x 55,1 lbs (25 kg) / 12 x 77,1 lbs (35 kg)

- Set 3: 12 x 55,1 lbs (25 kg) / 12 x 88,1 lbs (40 kg)

# MORNING WALK TIME: 44,42 MINUTES

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# Workout Notes:
Due to work I had to execute my workout in Halmstad. That meant that I didn't have my regular equipment to work with. This made me change the routine a little bit and incorporate machines rather than cables. This also meant that there might have been a miss-calculation on the Smith Machine Upright Rows. I'm not entirely sure if the bar weighed 15 or 20 kilos. Most likely, considering the weight lifted, it weighed 15. In any case, it was a pretty straightforward workout without any majors bumps in the conceptual performance road.

Cheat Day Fifty Seven

This morning started with an awesome breakfast. It's almost tradition how we celebrate the cheat day mornings. It usually starts with me doing my morning walk, during this time my girlfriend is still asleep. As soon as I get home, I'm setting the table with all the goodies that we've bought the day before. After I'm done, I go into the bedroom and wake her up, and we have a lovely breakfast together. There really isn't a much better way to start the day. To be honest, I really like the idea of having a once-a-week cheat day. It makes the food and the time together so much more special. It gives us something to look forward to, something to long for, and it gives us a whole day of quality time, where we truly take time for each other. In any case, enough of my ramblings, here are today's food pictures. Enjoy!

Chocolate leftovers from last cheat day!

Pancakes and chocolate ice-cream being prepared for breakfast.

Banana and raspberry smoothie in a bowl!

Breakfast table is set!

Couple of peanut butter toasts!

MORE!

Pancakes, ice-cream and chocolate topping!

Few candy sticks!

Langos with kebab!

Ham and kebab pizza. Garlic sauce on top!

Bag of crisps!

A bag of candy!

More chocolate!

# Estimated Total Calorie Intake: 7000+

# What's up tonight?
Tonight we're watching a movie that we both enjoyed at the cinema a while back: Django Unchained. For those of you who haven't seen it, it's an awesome piece of western movie by the man himself, Quentin Tarantino. Let the good times begin!

Training Day Three Hundred Nine

The exhaustion continues, although, this time there is good reason for it. First of all, I've spent the morning working with some personal projects. They are taking quite a lot of time, but I'm enjoying the process, so I'm not really complaining. But besides that, we had to hand over the car for some reparation this morning. Since my girlfriend was working, I had to drive the car over there and walk all the way home. Luckily, it was about a 45 minute walk, which meant I simply substituted the regular morning walk for that. Secondly, during the afternoon, my girlfriend and I drove off to Ängelholm to get hold of some hockey t-shirts. My girlfriend's team are attending some kind of running event and they're using the t-shirts for promotion. Little did we know that they had a huge event going on in the old hockey arena. We decided to take a tour, and I got at least two physical challenges thrown my way in a couple of booths. After going through that, and today's training (as well as the posing practice), I'm more than tired. Right now I'm looking forward to the weekly 45 minute massage, which my girlfriend is kind enough to give me. I'm fortunate enough to have a girlfriend who is a massage therapist. Let's bring on the Friday good times!

Side chest pic taken in the evening after my workout.

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# WORKOUT: CHEST, BICEPS

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# Machine Chest Press

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

- Set 2: 12 x 50,7 lbs (23 kg)

- Set 3: 12 x 55,1 lbs (25 kg)

- Set 4: 12 x 66,1 lbs (30 kg)
- Set 5: 12 x 72,7 lbs (33 kg)

- Set 6: 12 x 77,1 lbs (35 kg)
- Set 7: 12 x 83,7 lbs (38 kg)

- Set 8: 12 x 94,7 lbs (43 kg)
 

# Cable Chest Fly

- Set 1: 12 x 22 lbs (10 kg)

- Set 2: 12 x 33 lbs (15 kg)

- Set 3: 12 x 33 lbs (15 kg)

- Set 4: 12 x 39,6 lbs (18 kg)
- Set 5: 12 x 44 lbs (20 kg)

# Cable Curl (Partial)

- Set 1: 12 x 33 lbs (15 kg)

- Set 2: 12 x 33 lbs (15 kg)

- Set 3: 12 x 37,4 lbs (17 kg)

- Set 4: 12 x 37,4 lbs (17 kg)
- Set 5: 12 x 39,6 lbs (18 kg)
- Set 6: 12 x 41,8 lbs (19 kg)
- Set 7: 12 x 44 lbs (20 kg)
- Set 8: 12 x 66,1 lbs (30 kg)

# Biceps Curl Machine

- Set 1: 12 x 15,4 lbs (7 kg)

- Set 2: 12 x 22 lbs (10 kg)

- Set 3: 12 x 26,4 lbs (12 kg)

- Set 4: 12 x 33 lbs (15 kg)

# MORNING WALK TIME: 46,01 MINUTES

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# Workout Notes:
Although the exhaustion from the day was sneaking up on me, little of it showed up at the gym. In fact, I felt surprisingly strong all things considered. The only slight bit of lacking performance was during the biceps portion of the workout. I was a bit drained after being done with the chest portion, so I guess that is to be expected.

Training Day Three Hundred Eight

It is without a doubt a busy week, although, it's the good kind of busy. Back when I was doing my c-level paper I had all sorts of stress hitting me - anything from being subjected to fraud to relatives being hospitalized. Now, it's simply a matter of a manageable workload. Therefore, I'm not complaining, in fact, I'm feeling more productive and happy than ever.

Quads pic taken this afternoon prior to my workout.

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# WORKOUT: QUADS, ABS

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# Barbell Front Squats To A Bench

- 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)

- Set 4: 12 x 55,1 lbs (25 kg)
- Set 5: 12 x 66,1 lbs (30 kg)
- Set 6: 12 x 77,1 lbs (35 kg)
- Set 7: 12 x 82,6 lbs (37,5 kg)
- Set 8: 12 x 88,1 lbs (40 kg)
- Set 9: 12 x 93,6 lbs (42,5 kg)
- Set 10: 12 x 99,2 lbs (45 kg)
- Set 11: 12 x 104,7 lbs (47,5 kg)
- Set 12: 12 x 110,2 lbs (50 kg)

# Leg Extension Machine

- Set 1: 12 x 30 lbs (13,6 kg)

- Set 2: 12 x 50 lbs (22,6 kg)

- Set 3: 12 x 80 lbs (36,2 kg)

- Set 4: 12 x 120 lbs (54,4 kg)

 

# Incline Bench Crunches

- Set 1: 30 x Bodyweight

- Set 2: 30 x Bodyweight

- Set 3: 30 x Bodyweight

- Set 4: 30 x Bodyweight

# MORNING WALK TIME: 45,58 MINUTES

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# Workout Notes:
My girlfriend and I are currently doing our leg workouts together. However, due to various circumstances I had to do my workout in Båstad, without my girlfriend. Seeing as I had no one to spot me, I decided to go with the safe way and do my Front Squats to a Bench instead of as deep as I could possibly go. Naturally, that meant that I could carry a bit more weight on my shoulders than if I'd go "ass to the grass". Nevertheless, the workout did hit the spot, and the quads portion was pretty straining. In all fairness, I would, however, say that the abs portion of the workout was slightly off.