Training Day Eighty Seven

Just when things are starting to calm down, it starts getting messy again. Today, I get a phone call from my girlfriend. She's having some sort of chest pain while at work. We call the health service number and they tell us to go to the emergency unit. Only problem is that she's still at work and I have to work the entire evening/night. So, right now my thoughts are with her as she works her last couple of hours before heading of to the emergency unit in Halmstad. Luckily, my mom is going with her as support while I'm at work. However, I still decided to carry out today's workout, even though these things are constantly nagging in the back of my head. Just because life decided to take a different path, doesn't mean I have to follow. It's time to work harder until things are back on track again.

Today's delts and calves workout:
- 5x5 Front shoulder press (Smith machine)
- 3x8 Lateral dumbbell delt raises
- 3x8 Bent-over one-arm cable reverse fly
- 2x12 Behind the neck shoulder press (Smith machine)
- 12x8 Standing calf raise machine
- 2x25 Standing calf raise (On plank)

Posterior pic taken this morning (prior to heading to my workout).

All things considered, this was a good workout. I've already said that the delts and calves workout has slowly become a new favorite workout for me. The delt part was especially thorough, while the calves part was slightly sloppy. Nothing to get upset about though.

Training Day Eighty Six

Had a busy day yesterday and fell asleep last night while feeling completely drained. Therefore today's laid back attitude was a welcomed experience. The only "must-do" for the evening was a gym instruction which was executed straight after my workout.

Today's hamstrings and triceps workout:
- 6x8 Stiff-legged deadlifts
- 6x8 Seated leg curl
- 2x20 Lying hip raises
- 5x5 Dips (with weight)
- 3x8 Lying barbell triceps extension (EZ-bar)
- 3x12 Cable triceps pushdowns (With rope)

Triceps pic taken at home prior to heading to my workout

To be completely honest, the hamstrings workout has always been a problematic workout. It's not that I've never enjoyed doing it, but it just feels awkward. I've never really had an hamstrings workout that felt amazing, and today was no exception. The triceps part however was quite the opposite. Started out with some pretty solid dips and finished things off with a good ol' pump building exercise.

Training Day Eighty Five

Yet another day at work followed by a workout later in the evening. I was already feeling a bit of tension in my lower back when I got home from work. Hence, my girlfriend gave me a massage before I headed off to the gym.

Today's back, trapz and forearms workout:
- 6x8 Cable row machine (Wide grip)
- 3x12 Back extensions machine
- 3x5 Chins (Supinated grip)
- 3x12 Bent over cable pullover
- 4x12 Barbell shrugs (Smith machine)
- 3x12 Reverse biceps curl
- 3x12 Standing supinated barbell wrist curl (10 sec rest between sets - holding the bar)

Lat spread pic taken prior to heading to my workout.

Had a pretty decent workout today. I was especially surprised during the bent over cable pullover, where I had some pretty solid sets that targeted the lats perfectly. The previous chins were pretty sloppy though. All in all a good workout.

Training Day Eighty Four

Two days in a row I enjoy life slightly more than usual, and that's cheat day accompanied by next day's workout. So, here we are, at training day eighty four, which also means chest and biceps.

Today's chest and biceps workout:
- 5x8 Dumbbell chest press
- 3x8 Incline chest press machine
- 3x12 Chest fly machine
- 3x12 Butterfly machine
- 5x12 Biceps curl (EZ-curl)
- 3x12 Preacher curl machine
- 1x5 1x4 1x3 Bent over one-arm concentration curl (No rest between sets)

Side chest pic taken at home this afternoon (prior to workout).

Yesterday may have been a cheat day, but that's definitely not what today was about. The initial chest workout was strict and the biceps part even more so. I had an amazing pump throughout the entire workout and I'll be sure to feel some tension in the muscles tomorrow. God I love chest and biceps!

Cheat Day Eleven

It's time yet again to revisit an old cheat day. On one of my first cheat days I had my favorite pizza. But, now, it's time to stir things up a bit and pimp it out. And what's more pimpilicius than feta cheese? Hence, tonight's diet deviation is a kebab and ham pizza with some feta cheese on top. Oh yeah!

Topping: Tomato Sauce, Ham, Kebab, Garlic Sauce and Feta Cheese.

The last time I had my cheat day pizza I estimated it at about 1100 - 1500 calories. Today I've added some feta cheese to the equation. But, since the original estimation had quite a wide range I'd still say that the pizza ends up at about 1500 calories the most. That means I'm having a maximum of 1500 extra calories today. Well-earned considering the amount of physical activity that's been going on lately.

As for tonight's entrainment I'm going back to the old action classics. Stallone and my personal favorite Mr Snipes duke it out in the good old Demolition Man. Pizza and an early 90's action movie... It just doesn't get any cheesier than that.

Training Day Eighty Three

It's finally here, the day I've been waiting for: cheat day! But, before I got to sit down and enjoy a nice calorie rich meal, there was a workout to be carried out - quads and abs.

Today's quads and abs workout:
- 6x8 4x12 Squats (Smith Machine)
- 2x12 One-legged leg extensions
- 5x12 Ab crunches machine
- 2x12 Twisting hanging leg raises (2 sets for each side)

Quads pic taken in the mirror prior to my workout.

As a change I decided to have my two major meals prior to my workout today. Reason was because it's cheat day and that means yet another big meal (which I ate post workout). I don't know if it was the two major meals, or something else, that contributed to the fair amount of energy for today's workout. It came, however, as a positive surprise considering the fair amount of leg work I've been dishing out at work. Tomorrow's workout should quite possibly be a rather pump-filled experience.

Training Day Eighty Two

Rain... the Swedish version of summer and the usual weather for each Midsummer's Eve. But, there's a bit of sunlight in all the rain, and that's today's workout: calves and delts - a personal favorite of mine.

Today's calves and delts workout:
- 5x8 Calf raises (Smith Machine)
- 4x8 Standing calf raise machine
- 6x12 Calf raises on plank (10 sec rest between sets)
- 4x8 Front dumbbell delt raise
- 4x8 Lateral dumbbell delt raise
- 4x8 Seated bent over reverse dumbbell flyes

Front pic taken at home prior to my workout.

I'm dishing out fairly good workouts as far as my energy supply in concerned, especially considering the amount of work lately. Having that said, I'm already thoroughly looking forward to this Sunday's cheat day. Tonight I'll be doing a minor deviation from the diet since it is a day of celebration. Enjoy your Midsummer's Eve everyone. I know I will!