Training Day Three Hundred Fifty Five

Yesterday was a cheat day, but above all, it was the day that I visited my Mom at the hospital. I can't even begin to explain how great it feels to see her back to her normal self. My girlfriend and I love this woman beyond ridiculous, and I can't think of a better way to spend a cheat day than by seeing her happy again. In any case, today has been spent working on an upcoming project, and now it's time for today's training entry!

Back double biceps pic taken this morning after breakfast. This time in black and white!

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# WORKOUT: BACK, TRAPEZIUS, FOREARMS

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# Wide-Grip Lat Pulldowns

- Set 1: 5 x 55,1 lbs (25 kg)

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

- Set 3: 5 x 88,1 lbs (40 kg)
- Set 4: 5 x 110,2 lbs (50 kg)
- Set 5: 5 x 132,2 lbs (60 kg)
- Set 6: 5 x 154,3 lbs (70 kg)
- Set 7: 5 x 180,7 lbs (82 kg)

# Chin-Ups

- Set 1: 6 x Bodyweight

- Set 2: 6 x Bodyweight
- Set 3: 6 x Bodyweight

# Cable Straight Arm Pulldowns

- Set 1: 8 x 77,1 lbs (35 kg)

- Set 2: 8 x 88,1 lbs (40 kg)

- Set 3: 8 x 99,2 lbs (45 kg)

- Set 4: 8 x 110,2 lbs (50 kg)

# Smith Machine Upright Rows

- Set 1: 8 x 55,1 lbs (25 kg)

- Set 2: 8 x 66,1 lbs (30 kg)

- Set 3: 8 x 77,1 lbs (35 kg)

- Set 4: 8 x 88,1 lbs (40 kg)

# Behind Back Barbell Wrist Curl

- Set 1: 8 x 88,1 lbs (40 kg)

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

- Set 3: 8 x 132,2 lbs (60 kg)

- Set 4: 4 x 154,3 lbs (70 kg)

# Reverse Barbell Curl

- Set 1: 8 x 44 lbs (20 kg)

- Set 2: 8 x 55,1 lbs (25 kg)

- Set 3: 8 x 66,1 lbs (30 kg)
- Set 4: 8 x 71,6 lbs (32,5 kg) 

# MORNING WALK TIME: 44,58 MINUTES

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# Workout Notes:
The last couple of months I've not had my back workout the day after the cheat day. Normally, I've lost one or two kilos of bodyweight before I get to this session. Today, that wasn't the case, and that meant that the Chin-Ups got heavier. To begin with, I'm absolutely horrible at Chin-Ups and this made it all the worse. Nevertheless, there were some good increases in other exercises, so I can't really complain.

Cheat Day Sixty Six

For those of you who read last night's training entry (click here), you know that my Mom turned real ill the other night, and as a result, she's now at the hospital. For us, that has meant that this cheat day was spent in Halmstad so that we could visit her at the hospital. Prior to that, my girlfriend has been working, and I've been stationed at home cleaning the house. I might as well do all the boring stuff now that things aren't as awesome as they should be. Here are the items that I've stuffed my face with today.

Fried bread with egg and bacon on the side!

Had a couple of peanut butter bread rolls!

All wrapped up!

Vanilla "buns"!

A few biscuits!

A couple of ice-cream sandwiches!

Meal at Subway!

Steak and cheese for me!

Biscuit on the side!

Some chocolate while visiting my Mom!

Fudge filled doughnuts!

Bag of candy!

Ending in front of McDonalds!

Luckily, I brought desert!

# Estimated Total Calorie Intake: 6000+

# What's up tonight?
Since we were visiting my Mom at the hospital today, tonight's entertainment will be slipping into bed and getting a good night's sleep. Nevertheless, visiting my Mom felt great, as I could see her happy and in a good mood. That sure made my day!

Training Day Three Hundred Fifty Four

What a horrible night... Yesterday, at about 9.30 PM I get a phone call. The number belongs to my Mom and Dad. Now, I always joke a lot with my Mom, so I answer the phone with a kidding tone: "And what the hell do you want at this hour?". Now, normally, this is the point where my Mom laughs and calls me a brat (or "skitunge" in Swedish) or something. Although, this time, it's my Dad's voice - my Dad NEVER calls. That alone gets me worried and the next few minutes make it even worse. My Dad tells me that there's something terribly wrong with my Mom and that I have to drive over there. My girlfriend and I run out to the car, take off, and make the 8 minute drive to my parents' house a lot shorter than it usually is. Once we get there, my Mom is confused and she can't figure out what date it is. We try to tell her this but she just can't grasp it. Adding to that, she can't seem to remember anything that's happened in the last 30 minutes, or the previous weeks for that matter. It takes me about 3 seconds to get to the phone and call the emergency number. She's never acted like this, and due to my line of work this summer over at the retirement home I've seen similar things going on, and they're never a good sign. After some discussion with the health personnel we finally get an ambulance. During this time I call all family members and tell them what's going on. I have three brothers, and out of these three, one takes off to stay with my Dad, the other takes off to the emergency unit, the third reassures us that we will be relieved tomorrow if this is an ongoing thing. My girlfriend and I take off, ahead of the ambulance, heading straight towards the emergency unit. We stay there with my Mom, all night, until a Doctor tells us that my Mom has to stay until the next day. We leave her at the professional care of the wonderful personnel and start to head home. At 4.30 in the morning, 2 hours before I start working, we get home, exhausted and drained from it all. Now for me, this is a big deal. My Mom is the most kind-hearted woman on earth that I know. She'd welcome and forgive the Devil himself if he came knocking on her door seeking a shoulder to cry on. During each of my brothers' childhoods, her house has been a sanctuary for all the kids in the village - a place where you could go and be accepted for who you are no matter what. At this point she seems to have parts of her memory back and she seems to be pretty fine - all things considered. The day that she leaves us, and I pray that it will be far away from today, there will be a huge gap in many hearts. Maybe this is how everyone feels about their Mom - and Dad for that matter - but when it hits close to home, it doesn't matter what everyone else feels. Even though it's a rough day, here's today's training entry.... it's time to rest.

Side chest pic taken at home after my workout.

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# WORKOUT: CHEST, BICEPS

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# Bench Press

- Set 1: 5 x 44 lbs (20 kg)

- Set 2: 5 x 44 lbs (20 kg)

- Set 3: 5 x 66,1 lbs (30 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: 5 x 154,3 lbs (70 kg)

- Set 8: 5 x 176,3 lbs (80 kg) (2 Forced Reps)
 

# Cable Chest Fly

- Set 1: 8 x 33 lbs (15 kg)

- Set 2: 8 x 44 lbs (20 kg)

- Set 3: 8 x 55,1 lbs (25 kg)

- Set 4: 8 x 66,1 lbs (30 kg)
- Set 5: 8 x 77,1 lbs (35 kg)
- Set 6: 7 x 81,5 lbs (37 kg)

# Barbell Biceps Curl

- Set 1: 5 x 44 lbs (20 kg)

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

- Set 3: 5 x 55,1 lbs (25 kg)

- Set 4: 5 x 66,1 lbs (30 kg)
- Set 5: 5 x 77,1 lbs (35 kg)
- Set 6: 5 x 77,1 lbs (35 kg)
- Set 7: 5 x 88,1 lbs (40 kg)
- Set 8: 4 x 99,2 lbs (45 kg)

# Biceps Curl Machine

- Set 1: 8 x 44 lbs (20 kg)

- Set 2: 8 x 44 lbs (20 kg)

- Set 3: 8 x 44 lbs (20 kg)

- Set 4: 8 x 48,5 lbs (22 kg)
- Set 5: 8 x 55,1 lbs (25 kg)
- Set 6: 7 x 59,5 lbs (27 kg)

# MORNING WALK TIME: N/A

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# Workout Notes:
With two hours of sleep, a night at the emergency unit, and a day of work, you'd think the performance would go down the drain. However, that wasn't the case. In fact, I felt strong and able to perform at my best. Having that said, my brain was complete mush, and there was nothing going through my mind except lifting the weights. Awesome workout, horrible night!

Training Day Three Hundred Fifty Three

This day has been spent working on an exciting project. What exactly that is will be revealed in the future, however, as of now, it's labeled top secret. Other than that, the workout has been done at the good old Laholms HälsoCenter, just prior to heading down to Båstad for work. On a positive note, tonight I'll be getting my weekly massage by my lovely massage therapist, aka girlfriend.

Quads pic taken this morning after breakfast - this time in black and white!

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# WORKOUT: QUADS, ABS

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# Leg Extension Machine

- Set 1: 5 x 44 lbs (20 kg)

- Set 2: 5 x 44 lbs (20 kg)

- Set 3: 5 x 66,1 lbs (30 kg)

- Set 4: 5 x 88,1 lbs (40 kg)
- Set 5: 5 x 110,2 lbs (50 kg)
- Set 6: 5 x 154,3 lbs (70 kg)
- Set 7: 5 x 198,4 lbs (90 kg)
- Set 8: 5 x 231,4 lbs (105 kg)

# Hack Squat Machine

- Set 1: 8 x 44 lbs (20 kg)

- Set 2: 8 x 44 lbs (20 kg)

- Set 3: 8 x 132,2 lbs (60 kg)
- Set 4: 8 x 176,3 lbs (80 kg)

 

# Ab Roller

- Set 1: 10 x Bodyweight

- Set 2: 10 x Bodyweight

- Set 3: 10 x Bodyweight

- Set 4: 10 x Bodyweight

# MORNING WALK TIME: 45,00 MINUTES

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# Workout Notes:
This was an awesome workout as far as performance was concerned. Although, to be fair, there was a bit of nutritional cheating going on yesterday when we were barbecuing over at my parent's house. As a result, the morning weight was slightly higher than usual, which could potentially explain today's performance. Nevertheless, it was still awesome!

Training Day Three Hundred Fifty Two

It's been an exciting day as a new episode of Bringing Awesome Back Goes Radio has been released (click here). Leo Wessman is the guest on the show, and he's definitely someone to keep in mind as he's skyrocketing his way up into the fitness industry. The rest of the day has been pretty laid back, just doing a couple of errands. Tonight, we're off to Mom and Dad's house for a barbecue. But first, here's today's training entry!

Calves pic taken this afternoon prior to workout.

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# WORKOUT: DELTS, ROTATOR CUFFS, CALVES

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# Smith Machine Behind Neck Shoulder Press

- Set 1: 5 x 44 lbs (20 kg)

- Set 2: 5 x 44 lbs (20 kg)

- Set 3: 5 x 66,1 lbs (30 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) (3 Forced Reps)

# One-Arm Incline Lateral Raise

- Set 1: 8 x 13,2 lbs (6 kg)

- Set 2: 8 x 15,4 lbs (7 kg)

- Set 3: 8 x 22 lbs (10 kg)

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

# Dumbbell 90/90 Standing External Rotation

- Set 1: 8 x 15,4 lbs (7 kg)

- Set 2: 8 x 22 lbs (10 kg)

- Set 3: 8 x 26,4 lbs (12 kg)
 

# Smith Machine Calf Raise

- Set 1: 8 x 44 lbs (20 kg)

- Set 2: 8 x 66,1 lbs (30 kg)
- Set 3: 8 x 88,1 lbs (40 kg)
- Set 4: 8 x 110,2 lbs (50 kg)
- Set 5: 8 x 132,2 lbs (60 kg)
- Set 6: 8 x 154,3 lbs (70 kg)
- Set 7: 8 x 176,3 lbs (80 kg)
- Set 8: 8 x 220,4 lbs (100 kg)

# Seated Calf Raise Machine

- Set 1: 8 x 44 lbs (20 kg)

- Set 2: 8 x 88,1 lbs (40 kg)

- Set 3: 8 x 132,2 lbs (60 kg)

- Set 4: 8 x 165,3 lbs (75 kg)
 

# MORNING WALK TIME: 43,29 MINUTES

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# Workout Notes:
Today's workout was pretty decent as far as the calves portion was concerned. However, there wasn't much improvement on the delts. Adding to that, I also had some issues with my back, where I had some pain going up from the right scapula to the neck area. I did some quick massage on myself afterwards and it feels pretty fine now. There we go!

Radio Episode #3: Leo Wessman | Upcoming Athletic Fitness Athlete

It's finally time for the third episode of Bringing Awesome Back Goes Radio to hit the Internet. This time, it's the younger generation that's making its way into the media spotlight. Leo Wessman, an upcoming Athletic Fitness athlete with a humble and hungry attitude takes time out to share a few insider tips on how he's handling the many factors invading his current life. Leo has skyrocketed into the fitness lifestyle, and in less than four years he's gone from a regular gym goer to a sponsored Better Bodies athlete. This is our chance to get a sneak peek into the life of the man who is right in the mix of things. The future is looking bright for Leo and he's definitely earned it!

CLICK HERE FOR A DIRECT LINK TO THE EPISODE

Or use the Media Player further down!

# INTERVIEW TIMELINE:

* 00:00 - Opening talk
* 07:38 - Leo is introduced
* 08:03 - Leo on what's going on in his life
* 08:40 - Leo on his background and passage into the fitness lifestyle
* 09:58 - Leo on how he's come as far as he has in the industry
* 10:41 - Leo on his line of work and being thorough
* 11:55 - Leo on negative aspects of being thorough
* 12:57 - Leo on joy as a motivator
* 14:28 - Leo on negative aspects of joy as a motivator
* 15:20 - Leo on skipping workouts
* 16:04 - Leo on other important motivational factors than joy
* 17:00 - Leo on motivational factors outside of the gym
* 17:42 - Leo on what drives him when competing compared to off-season
* 18:25 - Leo on his current injury
* 19:24 - Leo on factors that might have influenced his injury
* 20:36 - Leo on handling or preventing rough periods
* 21:36 - Leo on negative and positive aspects of making training a routine
* 24:00 - Leo on handling unforeseen breaks in training
* 25:15 - Leo on social support and handling social events
* 27:04 - Leo on lack of understanding for the fitness lifestyle
* 28:56 - Leo answers 10 quick questions
* 34:55 - Leo shares final tips from his own experience
* 36:39 - Thank you Leo!
* 39:54 - Final reflections

# Check it out!
Check out what Leo is posting on Instagram: http://instagram.com/leowessman
Find out what Leo is blogging about: http://leowessman.teambodyscience.se/
Get in touch with Leo on Facebook: https://www.facebook.com/Leo.Wessman
Leo's Better Bodies Athlete's page: http://www.betterbodies.se/athlete-team/leo-wessman/

Training Day Three Hundred Fifty One

In case you missed the awesome news yesterday, my girlfriend and I have booked our tickets for Vegas and the Olympia Weekend. As if that wasn't enough, we're also going to get engaged over there. The full entry can be found here. It feels weird that all this is happening. As two students we're used to not having money for anything. Every single little choice has be thought through in order not to mess too much with the economy - basically, we're used to having a safety-net of sort. The fact that we're now throwing ourselves into this adventure feels a bit risky. Although, it's not as we've not worked hard for it. The money making this possible comes from working our asses off, as well as from the money we received due to my girlfriend's blood clot the previous year. Perhaps I'm self-centered, but I do believe we're worth this. In any case, here's today's workout entry!

Triceps pic taken this afternoon prior to workout.

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# WORKOUT: HAMSTRINGS, TRICEPS

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# Lying Leg Curl

- Set 1: 5 x 33 lbs (15 kg)

- Set 2: 5 x 33 lbs (15 kg)

- Set 3: 5 x 44 lbs (20 kg)

- Set 4: 5 x 44 lbs (20 kg)
- Set 5: 5 x 55,1 lbs (25 kg)
- Set 6: 5 x 66,1 lbs (30 kg)
- Set 7: 5 x 77,1 lbs (35 kg)
- Set 8: 5 x 81,5 lbs (37 kg)

# Dips

- Set 1: 5 x Bodyweight

- Set 2: 5 x Bodyweight

- Set 3: 5 x 5,5 lbs (2,5 kg)

- Set 4: 5 x 11 lbs (5 kg)
- Set 5: 5 x 16,5 lbs (7,5 kg)
- Set 6: 5 x 22 lbs (10 kg)
- Set 7: 4 x 55,1 lbs (25 kg)

# Triceps Cable Pushdowns (Rope)

- Set 1: 8 x 33 lbs (15 kg)

- Set 2: 8 x 55,1 lbs (25 kg)

- Set 3: 8 x 55,1 lbs (25 kg)

- Set 4: 8 x 77,1 lbs (35 kg)

# MORNING WALK TIME: 43,41 MINUTES

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# Workout Notes:
The extra candy carbs and the awesome performance at the gym continues. I don't seem to lose that much of the hardness on the body, although, I do feel that part of the skin is hanging more than it should be. Nevertheless, these are awesome times!