Training Day Four Hundred Ninety Seven

Lunch boxes... a necessary evil! Actually, they are quite the opposite, but the hassle of making them isn't all too fun. Although, nowadays, with various podcasts around the net, the tedious work can be accompanied by a few hours of interesting talk. And yes, for those of you who haven't figured it out yet, this day has been all about preparing the food for the upcoming week. I've got plenty of stuff to do and I better be ready for it all!

Post-workout selfie!

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# WORKOUT: BACK, TRAPEZIUS, FOREARMS

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# Half-Range Stiff-Legged Deadlifts With Rotating Shrugs

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

- Set 2: 30 x 44 lbs (20 kg)

- Set 3: 30 x 44 lbs (20 kg)

# Straight-Arm Pulldowns

- 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: 7 x 110,2 lbs (50 kg)

# Lat Pulldowns (Wide Neutral Grip)

- Set 1: 12 x 88,1 lbs (40 kg)

- Set 2: 12 x 99,2 lbs (45 kg)

- Set 3: 12 x 121,2 lbs (55 kg)

# Behind The Back Cable Wrist Curls

- Set 1: 12 x 22 lbs (10 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 143,3 lbs (65 kg)

# Reverse Cable Curl

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

- Set 2: 12 x 66,1 lbs (30 kg)

- Set 3: 12 x 99,2 lbs (45 kg)

# MORNING WALK TIME: 31,24 MINUTES

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# Workout Notes:
I had myself a pretty good workout today, and after all, it is to be expected after a cheat day. The initial rehab exercise isn't too much fun, but I tend to even things out when I get cracking on the good stuff such as Lat Pulldowns. The forearms portion of the session feels great right now as I've gone from the good old barbell to cable. Much less reloading of the plates, which is nice now that things are slightly more hectic around me. Good stuff!

Cheat Day Ninety Four

It's been a wonderful day off good living, dog sitting and Olympics! My girlfriend and I started the morning with driving over to my parent's house, where we had ourselves a cozy breakfast. It turned out that they were dog sitting my brother's dog, Gizmo, and my girlfriend thought that it was a good idea that he'd keep us company for the evening while we would watch the opening ceremony for the Olympics in Sochi. Said and done, that's what happened!

Dog sitting, Olympics and a cozy night - that's what it's been all about!

Peanut butter and Marshmallow fluff buns!

Oh yeah, round two!

Chocolate ice cream!

Chocolate!

Pastry! And yes, there's chocolate in it!

Buns with various stuff on them!

McDonalds meal!

Chocolate fondue!

Oooh, the banana has been "chocofied"!

# Estimated Total Calorie Intake: 7000+

# What's up tonight?
Unfortunately all good things must come to an end, and tomorrow morning my girlfriend has to get up early for work. Therefore this is the end of the evening, and it's time for my girlfriend, Gizmo and I to head off to bed. Hope you all had an awesome Friday night!

Training Day Four Hundred Ninety Six

It's the last day before the cheat day, and it's been a good day at that. It started with good news this morning as my girlfriend headed over to the Hospital in Halmstad where she'll do her internship. The good news is that she seems to have good colleagues as well as an enjoyable work place. After that I recorded the 19th episode of Bringing Awesome Back Goes Radio. The guest for the evening was Niklas Lovén - sports car driver and bodybuilder. In any case, here's today's workout entry!

Incline Bench Dumbbell Chest Press - Final set!

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# WORKOUT: CHEST, BICEPS

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# Incline Bench Dumbbell Chest Press

- Set 1: 8 x 26,4 lbs (12 kg)

- Set 2: 8 x 31,9 lbs (14,5 kg)

- Set 3: 8 x 42,9 lbs (19,5 kg)

- Set 4: 8 x 59,5 lbs (27 kg)
- Set 5: 8 x 70,5 lbs (32 kg)

 

# Lying Cable Chest Flyes

- Set 1: 8 x 22 lbs (10 kg)

- Set 2: 8 x 33lbs (15 kg)

- Set 3: 8 x 44 lbs (20 kg)

- Set 4: 8 x 48,5 lbs (22 kg)

# Dumbbell Biceps Curl (Alternate)

- Set 1: 8  x 15,4 lbs (7 kg)

- Set 2: 8 x 20,9 lbs (9,5 kg)

- Set 3: 7 x 42,9 lbs (19,5 kg)

# Cable Biceps Curl (Rope)

- 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: 5 x 110,2 lbs (50 kg)

# MORNING WALK TIME: 30,05 MINUTES

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# Workout Notes:
Had myself a pretty good workout today. The exhaustion that's been haunting me the last couple of days was not there, and strength-wise, the sets were solid. I guess you can't complain when you get to go out on top just prior to a cheat day. Have an awesome weekend folks!

Training Day Four Hundred Ninety Five

It's been a long week with lots of new experiences. For those of you who follow the blog regularly, you might have noticed that I've been at quite a few new work places. This is due to new opportunities arising, and by the looks of it, I'm in for my first solid work schedule. Perhaps this is the end of the stress that goes along with only working when other's are sick. Awesome!

Bulgarian Split Squat in the making!

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# WORKOUT: QUADS, ABS

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# Bulgarian Split Squat

- Set 1: 12 x Bodyweight

- Set 2: 12 x Bodyweight

- Set 3: 12 x 15,4 lbs (7 kg)

- Set 4: 12 x 15,4 lbs (7 kg)

# Leg Extension Machine

- Set 1: 12 x 44 lbs (20 kg)

- Set 2: 12 x 66,1 lbs (30 kg)
- Set 3: 12 x 88,1 lbs (40 kg)
- Set 4: 12 x 110,2 lbs (50 kg)

# Cable Crunches Seated On Bench

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

- Set 2: 20 x 88,1 lbs (40 kg)
- Set 3: 20 x 110,2 lbs (50 kg)
- Set 4: 18 x 136,6 lbs (62 kg)

# Hanging Leg Raises

- Set 1: 8 x Bodyweight

- Set 2: 8 x Bodyweight

# MORNING WALK TIME: 29,59 MINUTES

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# Workout Notes:
I'm exhausted. This week has meant real early mornings, strict dieting and a lot of mind-consuming activities. It could definitely be noticed in today's performance, and I even cut the session shorter than usual. I'm definitely going to lower the reps and increase the weight if the exhaustion is on ongoing theme.

Training Day Four Hundred Ninety Four

Las Vegas, you fast paced muscle heaven you (at least once a year)!. Last night, at around 10, my girlfriend and I saw a notice on Facebook that the tickets for Mr Olympia 2014 were open for sale. Eagerly we made it over to the website, which was working extremely slow. For those of you who don't know, this year is the 50th anniversary of Joe Weider's Olympia, and right now we got ourselves a couple of tickets for the finals. All that is left now is the hard part of earning the cash to make the trip into a reality. Oh, and guys, don't forget to check our reportage from the expo floor last year with interview from Ronnie Coleman, Rich Gaspari, and more. Click here to watch!

This is where we're aiming for in 2014!

The t-shirt was handed to me at the Mr Olympia expo 2013. Quite fitting that I wore it today!

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# WORKOUT: DELTS, CALVES

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# Reverse Fly Machine

- Set 1: 12 x 20 lbs (9 kg)

- Set 2: 12 x 20 lbs (9 kg)

- Set 3: 12 x 40 lbs (18,1 kg)

- Set 4: 12 x 40 lbs (18,1 kg)
- Set 5: 12 x 50 lbs (22,6 kg)
- Set 6: 12 x 60 lbs (27,2 kg)
- Set 7: 12 x 70 lbs (31,7 kg)
- Set 8: 6 x 80 lbs (36,2 kg)

# Seated Lateral Delt Raise

- Set 1: 12 x 8,8 lbs (4 kg)

- Set 2: 12 x 8,8 lbs (4 kg)

- Set 3: 12 x 11 lbs (5 kg)

- Set 4: 12 x 13,2 lbs (6 kg)
- Set 5: 12 x 15,4 lbs (7 kg)
- Set 6: 12 x 22 lbs (10 kg)

# Standing Calf Raise Machine

- Set 1: 12 x 40 lbs (18,1 kg)

- Set 2: 12 x 40 lbs (18,1 kg)
- Set 3: 12 x 40 lbs (18,1 kg)
- Set 4: 12 x 40 lbs (18,1 kg)
- Set 5: 12 x 40 lbs (18,1 kg)
- Set 6: 12 x 40 lbs (18,1 kg)

# One-Leg Calf Press In Leg Press Machine

- 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 66,1 lbs (30 kg)

 

# MORNING WALK TIME: 29,42 MINUTES

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# Workout Notes:
With a good day's work at end, and with the notice that two tickets for the 2014 Olympia is resting safely in our grasp, it wasn't too hard to get work done at the gym. You just have to love when life is good! Let's just hope that it lasts...

Training Day Four Hundred Ninety Three

Today has included a cozy little trip for the both of us, but unfortunately the night has to end early due to work tomorrow. Yet again this will be at a new work place and I feel excited about having my first meeting with the colleagues. Good things are upon us... I hope!

Triceps pic at home after my workout.

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# WORKOUT: HAMSTRINGS, TRICEPS

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# Front Leg Raises

- Set 1: 12 x Bodyweight

- Set 2: 12 x Bodyweight

- Set 3: 12 x Bodyweight

# Stiff-Legged Dumbbell Deadlift

- Set 1: 12 x 15,4 lbs (7 kg)

- Set 2: 12 x 20,9 lbs (9,5 kg)

- Set 3: 12 x 26,4 lbs (12 kg)

- Set 4: 12 x 31,9 lbs (14,5 kg)
- Set 5: 12 x 42,9 lbs (19,5 kg)

# Cable Rope Overhead Triceps Extension

- Set 1: 12 x 44 lbs (20 kg)

- Set 2: 12 x 44 lbs (20 kg)

- Set 3: 12 x 44 lbs (20 kg)

# Lying One Arm Pronated Dumbbell Triceps Extension

- Set 1: 8 x 15,4 lbs (7 kg)

- Set 2: 8 x 15,4 lbs (7 kg)

- Set 3: 8 x 15,4 lbs (7 kg)

# MORNING WALK TIME: 29,11 MINUTES

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# Workout Notes:
I'm continuing the theme of redoing the routines. I'm not doing it because I feel that it's optimal for my muscular development. This is simply all about long-lasting strategies - if I don't get to do what's fun right now, then I really don't see the point in continuing this journey. I guess, in a way, this is about muscular development after all. In the end, if I don't continue on doing what I love, then there will be no development at all.

Cheat Day Ninety Three

Last cheat day (click here) was a real bad one - not that the food was bad, but my girlfriend turned real ill. I won't go to deep into it right now, I'll just let you guys go back and read about it. But let's just say that it was a blessing to have a day that's not ending up at the emergency unit! And without further delay, here are the food pics!

Peanut butter toasts. I don't think I'll ever have a cheat day without peanut butter!

Vanilla quark!

Pizza!

Box of chocolate!

McDonalds!

Smokey sausages!

White wine!

Ice cream cone!

Cheddar cheese chips!

Buttered popcorn!

# Estimated Total Calorie Intake: 6000+

# What's up tonight?
As usual, these entries are written around the time that we go to bed, which also means that there isn't much left for us other than to say good night. So, folks, I hope you all had an awesome Saturday night. Sleep tight and don't let the bed bugs bite - especially not the radioactive ones!