Training Day Three Hundred Nineteen

The good news continues, and I've been a bit slow with adding them on the website. However, for those of you who follow me on Facebook, Twitter or Instagram, you already got the inside scoop. But, rest assure, everything will be on the website as soon as possible. And if you can't wait, you know where to go! In any case, here's Friday's chest and biceps workout.

Side chest pic taken this morning after breakfast.

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

- Set 8: 12 x 99,2 lbs (45 kg)
 

# Cable Chest Fly

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

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

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

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

# Dumbbell Biceps Curl (Alternate)

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

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

- Set 3: 12 x 20,9 lbs (9,5 kg)

- Set 4: 12 x 20,9 lbs (9,5 kg)
- Set 5: 12 x 22 lbs (10 kg)
- Set 6: 12 x 26,4 lbs (12 kg)

# Biceps Curl Machine

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

- Set 2: 12 x 28,6 lbs (13 kg)

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

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

# MORNING WALK TIME: 44,59 MINUTES

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# Workout Notes:
Yesterday, while doing front squats, the bar started tumbling forward as I got tired during the last sets. That meant that the arms had to do some work in order to keep it from falling out of my grip. Due to this, my biceps were already sore as I entered the gym for today's workout. That resulted in me having to stop on the 6th set of the Dumbbell Biceps Curl. The reason for this was that the muscle was tensing to the point where I got a bit worried, and I'm all for playing it safe - I'm in it for the long run!

Training Day Three Hundred Eighteen

It's been an interesting day so far. Of course, as usual, there have been tons of obligations to take care of. But, at the same time, there's also been a few awesome pieces of news. I'll post more about this as soon as possible. Stay tuned! As for now, here's today's quads and abs workout.

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 88,1 lbs (40 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: 43,55 MINUTES

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# Workout Notes:
Since there has been a major time issue the entire day, the workout had to be short and effective. That meant trying to make the most out of the little time that I had. There was really no time for rest, and the breaks between sets were much shorter than usually. All-in-all, a good workout.

Training Day Three Hundred Seventeen

This day has been pretty annoying. It started out with an extremely busy morning. As usual, the lunch boxes are all consumed, so I had to make a whole batch of new ones. Adding to that, I had a ton of University assignments to take care of before having to go to work in the evening. As soon as all the lunch boxes were made, I drove off to Halmstad to get some studying done. After that, I drove off to work, after which I had a meeting to attend to. Finally, after being done with all that, it was time for the workout. But things don't end there. On my way home from the gym my car breaks down on the freeway. Luckily, it was close to the exit that is close to home. After a few phone calls, my car gets towed home, and at this point, I'm finally back in my apartment once again... with yet another ton of home work to attend to.

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 15,4 lbs (7 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 22 lbs (10 kg)

# Reverse Fly Machine

- Set 1: 12 x 70,5 lbs (32 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 49,6 lbs (22,5 kg) / 30 x Bodyweight
- Set 3: 20 x 49,6 lbs (22,5 kg) / 40 x Bodyweight

# MORNING WALK TIME: 44,33 MINUTES

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# Workout Notes:
Yesterday's head ache fueled workout was a real pain. Unfortunately, it seemed as if some of the ache was still with me for today's workout. However, it was a very mild version, and I had no issues working through it. Right now, I'm just happy to be home and being able to focus on all the obligations that are left. Things aren't really going my way right now, although, I'm still productive!

Training Day Three Hundred Sixteen

This week has a lot of University related hand-ins that need to be sorted out, and, since I don't want to be done in the last minute, I've spent the entire day making sure that they are being finished. Unfortunately, it seems as if I've also managed to acquire a head ache that is very determined to not go away. The annoying little thing even decided to follow me as I entered the gym this very evening... such insolence!

Triceps pic taken this morning after breakfast.

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# WORKOUT: HAMSTRINGS, TRICEPS

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# Lying Leg Curl

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

- Set 2: 12 x 17,6 lbs (8 kg)

- Set 3: 12 x 19,8 lbs (9 kg)

- Set 4: 12 x 22 lbs (10 kg)
- Set 5: 12 x 22 lbs (10 kg)
- Set 6: 12 x 22 lbs (10 kg)
- Set 7: 12 x 22 lbs (10 kg)
- Set 8: 12 x 22 lbs (10 kg)
- Set 9: 12 x 26,4 lbs (12 kg)

- Set 10: 12 x 28,6 lbs (13 kg)

- Set 11: 12 x 33 lbs (15 kg)

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

# Barbell Lying Triceps Extensions (EZ-Bar)

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

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

- Set 3: 12 x 38,5 lbs (17,5 kg)

- Set 4: 12 x 38,5 lbs (17,5 kg)
- Set 5: 12 x 44 lbs (20 kg)
- Set 6: 12 x 44 lbs (20 kg)
- Set 7: 12 x 49,6 lbs (22,5 kg)
- Set 8: 12 x 55,1 lbs (25 kg)

# One Arm Triceps Cable Pushdowns

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

- Set 2: 12 x 28,6 lbs (13 kg)

- Set 3: 12 x 28,6 lbs (13 kg)

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

# MORNING WALK TIME: 43,43 MINUTES

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# Workout Notes:
Everything in today's workout was affected by one single thing: a blistering head ache from the depths of hell. Honestly, this was just a matter of enduring. I didn't really care if I was performing at my best, as long as I got through the workout. The issue seems to be the current weather. There's a slight chance of thunder and lightning, and that's usually when I tend to get these kind of head aches. Oh well, battle over, moving on...

Training Day Three Hundred Fifteen

Yesterday, during my cheat day, we were at the flee market back in my home town of Hasslöv. Luckily, my girlfriend and I managed to get an awesome deal on a table with 6 chairs included. This morning, we decided that we'd make the trip over and pick it up. At this very moment, as the training entry is being written, the table is in the apartment and being displayed in the living room. But, enough of that, here are the training goodies!

Back double biceps pic taken this morning after breakfast.

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# WORKOUT: BACK, TRAPEZIUS, FOREARMS

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# Leverage Iso Row (One Arm)

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

- Set 2: 12 x 38,5 lbs (17,5 kg)

- Set 3: 12 x 44 lbs (20 kg)
- Set 4: 12 x 55,1 lbs (25 kg)
- Set 5: 12 x 88,1 lbs (40 kg)
- Set 6: 12 x 99,2 lbs (45 kg)

# Wide-Grip Lat Pulldowns

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

- Set 2: 12 x 66,1 lbs (30 kg)

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

- Set 4: 12 x 81,5 lbs (37 kg)

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

- Set 6: 12 x 99,2 lbs (45 kg)

# Smith Machine Upright Rows

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

- Set 2: 12 x 60,6 lbs (27,5 kg)

- Set 3: 12 x 60,6 lbs (27,5 kg)

- Set 4: 12 x 60,6 lbs (27,5 kg)

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

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

- Set 2: 12 x 66,1 lbs (30 kg) / 12 x 77,1 lbs (35 kg)

- Set 3: 12 x 66,1 lbs (30 kg) / 12 x 88,1 lbs (40 kg)

# MORNING WALK TIME: 45,05 MINUTES

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# Workout Notes:
Right, there's something wrong with the previous training entry that I wrote, because there is no way in hell that the weights I've written down on the Leverage Iso Row are correct. Most likely I've written down the weights for each side of the machine - meaning the weights of each arm combined. In any case, lesson learned, and it's time to move on. Nothing wrong with the workout besides that.

Cheat Day Fifty Eight

Today has been an awesome day. We started the morning with the usual cozy breakfast, after which we took a tour to the flee market that the local soccer team in my home town of Hasslöv were hosting. Once there, we made an awesome deal. We managed to get our hands on an old and really robust table, as well as 6 chairs, for the price of 500 SEK (~$75). Luckly, my girlfriend spotted this, and we thought that there'd be no way we could afford it. Turns out we were wrong! Back in the day, a table like that would be sold for approximately 16000 SEK (~$2422), and we learned afterwards that they had it valued, and, were told to sell it for at least 2000 SEK (~$302). I guess luck is shining down on two poor students for once! We are incredibly happy to have such a fine piece of furniture moving into our apartment. In any case, after the flee market, we took off to Halmstad where we were celebrating my niece who had done her "konfirmation", which is a church associated ritual/event of sort. Once there, we were treated to an awesome buffet - I got the pictures to prove it!

American pancakes made last night!

Ingredients for a bowl of smoothie!

Voila! All mixed up!

Breakfast table item number one!

Breakfast table item number two!

Peanut butter and butter toast - classic!

Round two! Fight!

Breakfast table overview!

Let's go back into detail!

Oh dear God almighty!

Buffet over at my brother's house!

Cheesecake! Bring it on!

Oooh, round two!

Cheddar cheese crisps!

Late night french hot dogs!

Final result!

# Estimated Total Calorie Intake: 6500+

# What's up tonight?
Tonight we've been sitting down, slacking in the couch and just watching what's on TV. Right now (when writing the entry, not when it's posted) we're off to the beach to watch the last bit of daylight fade away. I'm bringing ice-cream with me!

Training Day Three Hundred Fourteen

Today, my girlfriend and I decided to take time off from responsibilities. We made a nice little road trip and ended it at Laholms HälsoCenter for a workout. A wonderful day, with very little stress. Tomorrow is cheat day, and we've been invited to my niece's so called "konfirmation", which is a rite and celebration of sort in relation to the Swedish church. Should be in for a good time!

Side chest pic taken this 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 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 77,1 lbs (35 kg)
- Set 7: 12 x 83,7 lbs (38 kg)

- Set 8: 11 x 99,2 lbs (45 kg)
 

# Cable Chest Fly

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

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

- Set 3: 12 x 37,4 lbs (17 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 39,6 lbs (18 kg)

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

- Set 4: 12 x 50,7 lbs (23 kg)
- Set 5: 12 x 55,1 lbs (25 kg)
- Set 6: 12 x 61,7 lbs (28 kg)
- Set 7: 12 x 66,1 lbs (30 kg)
- Set 8: 12 x 77,1 lbs (35 kg)

# Biceps Curl Machine

- Set 1: 12 x 22 lbs (10 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: 45,18 MINUTES

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# Workout Notes:
I've been keeping the calories slightly higher than usual this week by eating a bit of extra fruit every now and then. It's resulted in the scale not showing as low numbers as usual, and it's also yielding a bit better performance at the gym. At this point I'm uncertain whether I should keep the calories at this level or go back to the usual point. In any case, awesome Friday incoming!