Cheat Day One Hundred Eight

Awesomeness incoming! Yes, because today I'm not only eating whatever I want, I'm also heading over to my old buddies for a night of gaming. That means that we're bringing out goodies of today as well as nuggets from the past. These will most likely include everything from Commodore 64 classics to the slightly more modern games such as Mario Kart 8. Time to enjoy life!

A bit disappointed with the ice cream, but the Sushi even things out!

One of these games may just be played tonight!

Training Day Five Hundred Seventy Two

Tomorrow is a good day. Not just because it's a cheat day, but because it's a day with friends. My old buddies and I are getting together to play old school games. Usually that means anything from Commodore 64 to Amiga 500 or Nintendo 8-bit. It'll be a good time for sure! Today, however, at work, included some sauna time. This is good for the mind but awful for my gym performance. Oh well, that's life!

And I won...

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# WORKOUT: BACK, TRAPEZIUS, FOREARMS

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# Deadlifts

- Set 1: 12 x 132,2 lbs (60 kg)
- Set 2: 12 x 132,2 lbs (60 kg)
- Set 3: 12 x 132,2 lbs (60 kg)
- Set 4: 12 x 132,2 lbs (60 kg)

# Straight-Arm Pulldowns

- Set 1: 12 x 55,1 lbs (25 kg)

- Set 2: 12 x 88,1 lbs (40 kg)

# Dumbbell Shrugs

- Set 1: 12 x 70,5 lbs (32 kg)
- Set 2: 12 x 70,5 lbs (32 kg)

# Reverse Cable Curl (Dropset)

- Dropset 1: 20 x 66,1 lbs (30 kg)

- Dropset 2: 12 x 44 lbs (20 kg)

- Dropset 3: 12 x 22 lbs (10 kg)

# MORNING WALK TIME: 37,51 MINUTES

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# Workout Notes:
Not much to say about this workout. Due to exhaustion, as well as a bit too much sauna, this had to be a playful workout. There was no way in hell that I'd be able to perform at the level I'd be able to if I'd feel refreshed. Hence, I had a good time with the weights and focused on mastering the techniques. Good for now.

Training Day Five Hundred Seventy One

We're closing in on the end of a new work week after leaving a crazy one behind. Actually, I'm still feeling the effect from last week. On Saturday I was at an amusement park riding attractions. After a whole day of that - adding my motion sickness to the picture - I'm still feeling a bit sick at times, for instance while driving my car. In any case, I'm sure that crap will fade soon, and right now I got things to do. Wipe it off!

It sure is...

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# WORKOUT: CHEST, BICEPS

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# Lying Chest Press Machine

- Set 1: 8 x 44 lbs (20 kg)

- Set 2: 8 x 44 lbs (20 kg)

- Set 3: 8 x 74,9 lbs (34 kg)

- Set 4: 8 x 105,8 lbs (48 kg)
- Set 5: 8 x 134,4 lbs (61 kg)
- Set 6: 8 x 165,3 lbs (75 kg) 
- Set 7: 8 x 180,7 lbs (82 kg) 

# Chest Fly Machine

- Set 1: 12 x 40 lbs (18,1 kg)

- Set 2: 12 x 60 lbs (27,2 kg)
- Set 3: 12 x 80 lbs (36,2 kg)
- Set 4: 12 x 110 lbs (49,8 kg)

# Preacher Curl

- Set 1: 12 x 33 lbs (15 kg)

- Set 2: 12 x 33 lbs (15 kg)
- Set 3: 12 x 44 lbs (20 kg)
- Set 4: 12 x 44 lbs (20 kg)
- Set 5: 12 x 55,1 lbs (25 kg)

# Cable Curl

- Set 1: 12 x 22,5 lbs (10,2 kg)

- Set 2: 12 x 30 lbs (13,6 kg)
- Set 3: 12 x 40 lbs (18,1 kg)
- Set 4: 6 x 50 lbs (22,6 kg)

# MORNING WALK TIME: N/A

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# Workout Notes:
You can't nothing but love a chest and biceps workout. Up until entering the gym I had been eating a bit more than usual just to feel mentally prepared. I guess the trick worked since the feeling was awesome from beginning to end. All that is left now is slipping back into the chair and enjoy what's left of the day. With a workout like this I think that I can push through a couple more hectic days.

Radio Episode #27: Daniel Atterhagen | Swedish Gladiator

Bullying happens everywhere, and today's guest was exposed to it during most part of his childhood. Growing up he found comfort in marshal arts and physical activity, which has molded him into the person that he is today. Through solid determination he's now become one of the Swedish Gladiators and he's using his new-found platform to improve the climate for kids that are experiencing some of the hardship the he once experienced. Say hello to the Beast from Sweden - Daniel Atterhagen!

CLICK HERE FOR A DIRECT LINK TO THE EPISODE

Or use the Media Player further down!

# INTERVIEW TIMELINE:

* 00:00 - Opening talk
* 04:02 - Daniel is introduced
* 04:14 - Daniel on his love for beards 
* 05:23 - Daniel on going from average Joe to Gladiator  
* 07:06 - Daniel on school and being bullied
* 11:36 - Daniel on judo, not being gifted and the underdog mentality  
* 14:25 - Daniel on being a lone wolf and creating understanding in society  
* 20:54 - Daniel on being brutally beaten up and his entry to MMA
* 25:34 - Daniel on handling demands and using visualization
* 30:37 - Daniel on dieting and social norms 
* 33:26 - Daniel on strongman and losing the motivation for marshal arts
* 34:32 - Daniel on his injury during "Sveriges Starkaste Bonddräng"
* 35:27 - Daniel on his inner drive for competition
* 35:53 - Daniel on applying for Swedish Gladiators while being injured
* 39:19 - Daniel on childhood redemption and working with kids
* 42:34 - Daniel on future goals
* 43:36 - Daniel on why he's reached the place that he is today  
* 45:11 - Daniel answers 10 quick questions
* 50:03 - Daniel shares final tips from his own life experience
* 50:53 - Thank you Daniel!
* 53:06 - Final reflections

# Check it out!
See what Daniel is posting on Instagram: http://instagram.com/atterhagen
Get in touch with Daniel on Facebook: https://www.facebook.com/daniel.atterhagen
Like Gladiator Beast's Fan Page on Facebook: https://www.facebook.com/gladiatornbeast
Visit Daniel's sponsor Skins: http://www.skinssverige.se

Training Day Five Hundred Seventy

It's been a day of hassle. Lots of things went wrong, but at the end, I'm at home with the one that I love. All things considered, that's what really counts. Right now I'm about to prepare the last lunch boxes for tomorrow, then it's time to hit the sack and prepare for a 14 hour work shift. Here we go!

The quads need love too...

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# WORKOUT: QUADS, ABS

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# Hack Squat Machine

- Set 1: 12 x Sled

- Set 2: 12 x Sled

- Set 3: 12 x 22 lbs (10 kg)
- Set 4: 12 x 66,1 lbs (30 kg)
- Set 5: 12 x 88,1 lbs (40 kg)
- Set 6: 12 x 132,2 lbs (60 kg)

# Inner Thigh Adductor Machine

- Set 1: 12 x 88,1 lbs (40 kg)

- Set 2: 12 x 121,2 lbs (55 kg)

- Set 3: 12 x 143,3 lbs (65 kg)

# Decline Bench Crunches

- Set 1: 12 x Bodyweight

- Set 2: 12 x Bodyweight

- Set 3: 12 x Bodyweight

# Incline Bench Crunches

- Set 1: 20 x Bodyweight
- Set 2: 20 x Bodyweight

# MORNING WALK TIME: N/A

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# Workout Notes:
Anger. It can push you, destroy you, make you feel invincible, vulnerable, or just down right pissed off. Today anger was the motivator. I won't go in to why, but I had my reasons. This time it pushed me, motivated me and fueled my workout. All-in-all I made the best out of it.

Training Day Five Hundred Sixty Nine

Last day's cheat day was real good... well, until we reached the night. About then I got a little bit sick and had to run to the toilet a couple of times. This was supposed to be my "sleeping-in-day", but considering the bad sleep I got during the night, that wasn't really what I'd call sleeping in. In any case, time to rise and shine. And here's today's workout entry!

The Gym Pirate is here!

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# WORKOUT: DELTS, CALVES

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# One-Arm Cable Lateral Delt Rais

- Set 1: 8 x 11 lbs (5 kg)

- Set 2: 8 x 11 lbs (5 kg)
- Set 3: 8 x 15,4 lbs (7 kg)
- Set 4: 8 x 19,8 lbs (9 kg)
- Set 5: 8 x 22 lbs (10 kg)
- Set 6: 8 x 26,4 lbs (12 kg)

# Face Pulls

- Set 1: 20 x 66,1 lbs (30 kg)

- Set 2: 20 x 110,2 lbs (50 kg)
- Set 3: 20 x 143,3 lbs (65 kg)

# Bent-Over Rear Delt Flyes (Towards Belly Button)

- Set 1: 20 x 8,8 lbs (4 kg)

- Set 2: 20 x 13,2 lbs (6 kg)
- Set 3: 20 x 22 lbs (10 kg)
- Set 4: 20 x 26,4 lbs (12 kg)
- Set 5: 20 x 37,4 lbs (17 kg)

# One-Leg Calf Press In Leg Press Machine

- Set 1: 12 x Sled
- Set 2: 12 x 44 lbs (20 kg)
- Set 3: 12 x 88,1 lbs (40 kg)
- Set 4: 12 x 132,2 lbs (60 kg)

# Seated Calf Raise Machine

- Set 1: 50 x 44 lbs (20 kg)

 

# MORNING WALK TIME: 60,01 MINUTES

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# Workout Notes:
I really enjoyed this post-cheat day workout. Then again, when does a post-cheat day workout ever disappoint? Poor sleep or not, calories and carbs usually does the trick. It gets you pumped, going and ready for action. Today was no exception!

Cheat Day One Hundred Seven

This time we're going for something different. A few days back we entered this little shop carrying items from Japan, China, and so on. There and then we decided to pick up some goodies for this day. Unfortunately our plan to actually cook a meal went out the window, which resulted in a pizza instead. But, nevertheless, the "other" goodis were consumed as well!

Apparently we left Sweden without even knowing it this time!