Training Day Five Hundred Eighty Nine

This morning marked the release of yet another episode of Bringing Awesome Back Goes Radio. This time bodybuilder Irene Andersen visited the show and discussed everything from female muscularity to protein ice-cream. You can get to the episode by clicking here. On a more personal level, the entire day has been filled with home-related work. The entire evening will be the same, but tomorrow will be a day of rest. Looking forward to that!

Filled with protein, handy and good for the home-economy!

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# WORKOUT: DELTS, CALVES

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# Seated Dumbbell Shoulder Press

- Set 1: 20 x 26,4 lbs (12 kg)

- Set 2: 20 x 37,4 lbs (17 kg)

# Upright Cable Row (Black Rope)

- Set 1: 20 x 88,1 lbs (40 kg)

- Set 2: 20 x 99,2 lbs (45 kg)

# One-Leg Calf Press In Leg Press Machine

- Set 1: 20 x 88,1 lbs (40 kg)
- Set 2: 20 x 132,2 lbs (60 kg)

 

# MORNING WALK TIME: 40,26 MINUTES

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# Workout Notes:
There was definitely no fuel in today's gym tank. Last night's sleep was poor, this day has been physically exhausting and I've had a bit of stress going on the past couple of days. There was nothing left but to cut things short. Perhaps the cold is still in this picture as well. Oh well, I live to fight another day!

Radio Episode #29: Irene Andersen | Bodybuilding Athlete

This time it's a rare privilege to have one of our few Swedish professional bodybuilders on the show. Irene Andersen started competing at the age of 37, earning her pro card in 2005, with aspirations of one day becoming the new Ms Olympia. Today she's using her resources in order to keep the sport of female bodybuilding alive on stages all around the world. Tune in and listen to a true burning spirit!

CLICK HERE FOR A DIRECT LINK TO THE EPISODE

Or use the Media Player further down!

# INTERVIEW TIMELINE:

* 00:00 - Opening talk
* 05:13 - Irene is introduced
* 05:55 - Irene on bodybuilding in Sweden compared to Denmark 
* 07:20 - Irene on her fascination for muscle  
* 09:35 - Irene on bodybuilding and her introduction to gym
* 13:00 - Irene on how others view her muscularity  
* 15:11 - Irene on why she started competing at the age of 37  
* 16:51 - Irene on her spontaneous side
* 19:53 - Irene on stepping on stage for the first time
* 24:15 - Irene on earning her pro card 
* 26:39 - Irene on saving female bodybuilding
* 30:48 - Irene on different kinds of attention 
* 33:08 - Irene on bikini fitness and its impact on bodybuilding
* 39:29 - Irene on support and understanding during diet
* 41:38 - Irene on owning a gym
* 44:21 - Irene on bringing protein ice-cream to Sweden
* 49:09 - Irene answers 10 quick questions
* 55:44 - Irene shares final tips from her own life experience
* 57:42 - Thank you Irene!
* 59:59 - Final reflections

# Check it out!
See what Irene is posting on Instagram: http://instagram.com/ireneandersenifbbpro
Get in touch with Irene on Facebook: https://facebook.com/profile.php?id=100003308052147
Visit Irene's Website: http://www.ireneandersen.com/
Irene's "Too Big for the World" Pre-launch Video: https://youtube.com/watch?v=rfxArbece3U

Training Day Five Hundred Eighty Eight

Another heavy day with exciting stuff. This morning marked yet another recording of Bringing Awesome Back Goes Radio. This time the guest was none other than bodybuilder Irene Andersen. Among other things, we had an interesting discussion about the future of female bodybuilding. Tune in on Wednesday morning at 6 o'clock!

Mmmm... pancakes!

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# WORKOUT: HAMSTRINGS, TRICEPS

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# Stiff-Legged Deadlifts (With Weight Plates)

- Set 1: 20 x 22 lbs (10 kg)
- Set 2: 20 x 22 lbs (10 kg)
- Set 3: 20 x 33 lbs (15 kg)
- Set 4: 20 x 44 lbs (20 kg)
- Set 5: 20 x 55,1 lbs (25 kg)

# Seated EZ-Bar Triceps Extension Behind Neck

- Set 1: 20 x 33 lbs (15 kg)

- Set 2: 20 x 33 lbs (15 kg)

# Triceps Cable Pushdowns (Rope)

- Set 1: 20 x 22 lbs (10 kg)

- Set 2: 20 x 33 lbs (15 kg)

- Set 3: 20 x 44 lbs (20 kg)

 

# MORNING WALK TIME: 34,51 MINUTES

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# Workout Notes:
Meh... Not sure what to make of this. This workout wasn't really suppose to happen. Basically it had to happen due to my life schedule. Not really anything to be proud of, just stuff that had to be done. Let's leave it at that.

Training Day Five Hundred Eighty Seven

Weekend is over... not that it really means anything considering the fact that I've been working through it all. But, I guess, in some way that means that a new week begins, and usually that means more opportunities. Even if my girlfriend and I do work weekends, we still try to make room for recreational activities during this time. Right now, that's now working all too good for us.

I love that shirt...

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# WORKOUT: BACK, TRAPEZIUS, FOREARMS

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# Straight-Arm Pulldowns (Straight Bar)

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

# Lat Pulldowns (Wide-Grip)

- Set 1: 12 x 66,1 lbs (30 kg)

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

# Dumbbell Shrugs

- Set 1: 20 x 42,9 lbs (19,5 kg)
- Set 2: 20 x 48,5 lbs (22 kg)
- Set 3: 20 x 70,5 lbs (32 kg)

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

- Set 1: 20 x 44 lbs (20 kg) / 40 x 44 lbs (20 kg)
- Set 2: 20 x 88,1 lbs (40 kg) / 30 x 88,1 lbs (40 kg)

# MORNING WALK TIME: N/A

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# Workout Notes:
Much better workout than I experienced last session. I felt more ready and alert, and the body wasn't as sore. I am, however, still playing things real safe. I'm too old not to. And yes, that might sound ridiculous, but I'm sticking to it!

Training Day Five Hundred Eighty Six

Yesterday was horrible as far as the physical strength was concerned. I could hardly even stay awake. The time before going to work was a painful experience with loads of drowsiness. Today was a lot better, and I took off from work with high expectations as I proceeded to head to the gym!

Curling, curling, curling...

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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 132,2 lbs (60 kg)

- Set 4: 5 x 176,3 lbs (80 kg) (3 Forced Reps)

# Cable Chest Flyes

- Set 1: 20 x 22 lbs (10 kg)

- Set 2: 20 x 33 lbs (15 kg)
- Set 3: 20 x 44 lbs (20 kg)

# Cable Curl

- Set 1: 12 x 66,1 lbs (30 kg)

- Set 2: 12 x 66,1 lbs (30 kg)
- Set 3: 12 x 77,1 lbs (35 kg)
- Set 4: 12 x 88,1 lbs (40 kg)

# Dumbbell Alternate Biceps Curl

- Set 1: 8 x 20,9 lbs (9,5 kg)

- Set 2: 8 x 26,4 lbs (12 kg)

# MORNING WALK TIME: N/A

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# Workout Notes:
Not where I wanted to be. I felt pretty good as I went into the gym, expecting a pretty good performance. But, as soon as the weights were lifted, the strength was gone. I had to ask a guy there to assist me during bench press at weights that normally would be pulled off without any issues. I guess that cold took a bigger toll than expected...

Cheat Day One Hundred Ten

My body completely collapsed today. I started the morning at about 7.30, going up and paying bills. After that we took off to get some food, after which I came home and crashed in bed. I was so exhausted and tired that I could hardly regain a human state again. Luckily, I was able to get myself together enough to head off to work. This cheat day is not one of the best, but I've had worse...

Pancake barn last cheat day, and home made pancakes this time!

Training Day Five Hundred Eighty Five

Between the 10th and 13th of July there's a thing called Tammer Training Camp up in Sundsvall. The camp is run by Anders Graneheim, a legend within the realm of Swedish bodybuilding. Anders is one of the brightest burning spirits that Swedish bodybuilding has ever had. This event is something that my girlfriend and I will cover. We'll try to bring you one of our best reportages. So stay tuned for something that is true to the heart!

Don't miss this!

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# WORKOUT: QUADS, ABS

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# Leg Extension Machine (Top Squeeze)

- Set 1: 20 x 22 lbs (10 kg)

- Set 2: 20 x 22 lbs (10 kg)

- Set 3: 20 x 22 lbs (10 kg)
- Set 4: 30 x 11 lbs (5 kg)
- Set 5: 30 x 11 lbs (5 kg)
- Set 6: 40 x 11 lbs (5 kg)

# Incline Bench Crunches (Slow)

- Set 1: 40 x Bodyweight

- Set 2: 40 x Bodyweight

- Set 3: 40 x Bodyweight

- Set 4: 30 x Bodyweight

# MORNING WALK TIME: N/A

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# Workout Notes:
Still got the cold lingering. Actually it's starting to fade away, but I'm playing things safe. Hence, the workout is yet again about enjoying myself and stressing the muscle without any major cardiovascular activity going on. I must say that I like it. It sort of forces me to learn more about my own body. All good if you ask me!