Training Day One Hundred Fifty

Had a visit to the University for a lecture today before heading home and preparing for the evening. My girlfriend will be working, as well as going to a meeting tonight. As for myself, I'll stay at home studying. Hence, I had to get my workout done in parallel to that.

Back double biceps pic taken this afternoon (prior to workout).

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# WORKOUT: BACK, TRAPEZIUS, FOREARMS

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# Wide-Grip Lat Pulldown

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

- Set 2: 8 x 77,1 lbs (35 kg)

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

- Set 4: 8 x 121,2 lbs (55 kg)

- Set 5: 8 x 132,2 lbs (60 kg)

- Set 6: 8 x 154,3 lbs (70 kg) 

# Cable Seated Row

- Set 1: 8 x 66,1 lbs (30 kg)

- Set 2: 8 x 77,1 lbs (35 kg)

- Set 3: 8 x 88,1 lbs (40 kg)

- Set 4: 8 x 99,2 lbs (45 kg)

- Set 5: 8 x 110,2 lbs (50 kg)

- Set 6: 7 x 121,2 lbs (55 kg)

# Back Extensions - Hyperextensions

- Set 1: 8 x 22 lbs (10 kg)

- Set 2: 8 x 33 lbs (15 kg)

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

# Smith Machine Shrug

- Set 1: 8 x 110,2 lbs (50 kg)

- Set 2: 8 x 121,2 lbs (55 kg)

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

- Set 4: 8 x 154,3 lbs (70 kg)

# Reverse Barbell Preacher Curl

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

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

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

# Palms-Up Barbell Wrist Curl Over A Bench

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

- Set 2: 8 x 55,1 lbs (25 kg)

- Set 3: 8 x 66,1 lbs (30 kg)

# MORNING WALK TIME: 43,45 MINUTES

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# Workout Notes:
This was the first workout in a long time that I already had pre-set the weights that I was going to be lifting. During the workout I simply put down the amount of reps for each weight that I lifted. The idea is that I want to force progress into my training in order to prevent stagnation. It's most likely a good idea, because I did exceed my expectations in today's workout. Good stuff!

Training Day One Hundred Forty Nine

Today has been spent doing errands, home work and regular work. Started the morning with the usual walk and breakfast before everything got hectic. Had my workout just prior to heading to work and wasn't home until 9 in the evening.

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

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# WORKOUT: CHEST, BICEPS

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# Smith Machine Incline Bench Press

- Set 1: 8 x 44 lbs (20 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 (40 kg)

- Set 6: 8 x 110,2 lbs (50 kg)
- Set 7: 8 x 121,2 lbs (55 kg)

- Set 8: 5 x 126,7 lbs (57,5 kg)

# Cable Cross Over

- 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 55,1 lbs (25 kg)

# Lying Biceps Cable Curl

- Set 1: 8 x 22 lbs (10 kg)

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

- Set 3: 8 x 33 lbs (15 kg)

- Set 4: 8 x 33 lbs (15 kg) 
- Set 5: 8 x 33 lbs (15 kg)

- Set 6: 8 x 44 lbs (20 kg)
- Set 7: 8 x 44 lbs (20 kg)

- Set 8: 5 x 55,1 lbs (25 kg)

# Dumbbell Biceps Curl

- Set 1: 6 x 26,4 lbs (12 kg)

- Set 2: 6 x 22 lbs (10 kg)

- Set 3: 6 x 22 lbs (10 kg)

- Set 4: 6 x 22 lbs (10 kg)

# MORNING WALK TIME: 44,24 MINUTES

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# Workout Notes:
Today's chest portion was really good. However, I'm feeling a slight irritable tension in my pec/front delt area. Due to this, I was very cautious during both the first and the second chest exercise. The biceps portion of the workout was excellent as well. Good control, good pump, but fairly low intensity.

Cheat Day Twenty Four

This has been a pretty calm and relaxed day. Yesterday, my Mom celebrated her birthday and she made the Swedish dish called "Smörgåstårta". For those of you who don't know what that is, the direct translation would be "sandwich cake" - which is exactly what it is. It's a cake with layers of sandwiches filled with all kinds of goodies in-between. In any case, I didn't eat anything while being there due to it not being my cheat day. Today, however, my Mom had saved me a huge chunk that I could sink my teeth into and that's exactly what was on the menu for the evening... along with a few other things.

"Smörgåstårta" - or sandwich cake if you will!

Bunch of Marshmallows

Pizza Topping: Tomato Sauce, Cheese, Ham, Mozzarella Cheese,
Feta Cheese, Mushrooms, Minced Meat Sauce, Garlic Sauce

Ben & Jerry's Chocolate Fudge Brownie

Without any further ado, we proceed with the calorie calculations. The Smörgåstårta is somewhere around 1250 calories. The random pieces of candy is somewhere around 150 calories. The pizza is around 1500 calories. Finally, the Ben & Jerry's Chocolate Fudge Brownie is 1050 calories. Take away two meals at 455 calories each and we end up at a total of 3040 extra calories for the evening.

Tonight we'll be watching the movie Prometheus. I've never really been that excited about it, but people keep saying it's good so I guess we'll give it ago. Other than that, it's a feeding frenzy!

Training Day One Hundred Forty Eight

Today has been pretty laid back. Had a couple of gym instructions this morning, but other than that, it was smooth sailing. Due to that very fact I felt mentally, as well as physically, prepared to hit the gym.

Quads pic taken this morning after breakfast.

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# WORKOUT: QUADS, ABS

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# Barbell Squat To A Bench

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

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

- Set 3: 8 x 88,1 lbs (40 kg)

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

# Leg Extension Machine

- Set 1: 8 x 88,1 lbs (40 kg)

- Set 2: 8 x 110,2 lbs (50 kg)

- Set 3: 8 x 121,2 lbs (55 kg)

- Set 4: 7 x 132,2 lbs (60 kg)

# Cable Crunches

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

- Set 2: 8 x 88,1 lbs (40 kg)

- Set 3: 8 x 110,2 lbs (50 kg)

- Set 4: 8 x 132,2 lbs (60 kg) 
- Set 5: 8 x 154,3 lbs (70 kg)

- Set 6: 8 x 176,3 lbs (80 kg)
- Set 7: 8 x 198,4 lbs (90 kg)

- Set 8: 8 x 176,3 lbs (80 kg)

- Set 9: 8 x 176,3 lbs (80 kg)

- Set 10: 8 x 154,3 lbs (70 kg)

# MORNING WALK TIME: 45,27 MINUTES

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# Workout Notes:
I might have felt mentally and physically prepared for today's workout, but the motivation wasn't really there. Basically I had got myself so hyped up about what food I'd be eating tonight that I just wanted to get to that point - meaning: eating time. Nothing wrong with that, but not really a good reason to haste a potentially awesome workout. Especially not when things were falling into place.

Training Day One Hundred Forty Seven

Yet another day filled with errands and tonight is the first time I get a chance to really breath during this (as well as the previous) week. However, I feel that this has been taking a toll on me and tomorrow's day off from the gym is severely needed. In any case, this was the last workout before I celebrate it being Friday.

Front pic taken at home prior to heading to the gym.

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# WORKOUT: DELTS, CALVES

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# Dumbbell Front Raise

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

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

- Set 3: 8 x 31,9 lbs (14,5 kg)

- Set 4: 8 x 37,4 lbs (17 kg)

# Dumbbell Lateral Raise

- Set 1: 8 x 15,4 lbs (7 kg)

- Set 2: 8 x 15,4 lbs (7 kg)

- Set 3: 8 x 19,8 lbs (9 kg)

- Set 4: 8 x 26,4 lbs (12 kg)

# Reverse Fly Machine

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

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

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

- Set 4: 8 x 121,2 lbs (55 kg)

# Smith Machine Calf Raise

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

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

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

- Set 4: 8 x 55,1 lbs (25 kg) 
- Set 5: 8 x 66,1 lbs (30 kg)

- Set 6: 8 x 66,1 lbs (30 kg)

- Set 7: 8 x 77,1 lbs (35 kg)

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

- Set 9: 8 x 88,1 lbs (40 kg)

- Set 10: 8 x 88,1 lbs (40 kg) 
- Set 11: 8 x 99,2 lbs (45 kg)

- Set 12: 8 x 110,2 lbs (50 kg)

# MORNING WALK TIME: 48,28 MINUTES

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# Workout Notes:
Since I am severely mentally exhausted right now, today's workout was done with the strategy of doing some quick damage in very little time. I figured I'd put the most effort into calves, since they are the least straining body part to go heavy on. Other than that, the hopes were to stimulate muscle growth without letting the body endure too much of the exhaustion.

Training Day One Hundred Forty Six

Had a really productive day today. Started the morning with my usual walk before heading to Halmstad for a lecture after which I had to complete a group project. After the university I headed towards the gym where I took care of a quick workout before heading to an meeting.

Triceps pic taken at home after my workout.

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# WORKOUT: HAMSTRINGS, TRICEPS

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# Seated Leg curl

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

- Set 2: 8 x 77,1 lbs (35 kg)

- Set 3: 8 x 88,1 lbs (40 kg)

- Set 4: 8 x 88,1 lbs (40 kg)
- Set 5: 8 x 99,2 lbs (45 kg)
- Set 6: 8 x 99,2 lbs (45 kg)  
- Set 7: 8 x 121,2 lbs (55 kg)
- Set 8: 8 x 121,2 lbs (55 kg)  

# Lying Leg Curl

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

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

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

- Set 4: 8 x 44 lbs (20 kg)

# Smith Machine Close Grip Bench Press

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

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

- Set 3: 8 x 88,1 lbs (40 kg)

- Set 4: 8 x 88,1 lbs (40 kg)
- Set 5: 8 x 99,2 lbs (45 kg)
- Set 6: 8 x 110,2 lbs (50 kg)  
- Set 7: 8 x 110,2 lbs (50 kg)
- Set 8: 6 x 121,2 lbs (55 kg) 

# Cable Triceps Pushdowns (V-Bar)

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

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

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

- Set 4: 8 x 99,2 lbs (45 kg)

# MORNING WALK TIME: 47,47 MINUTES

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# Workout Notes:
Today's workout wasn't really a high intensity one. Played it fairly safe and focused on getting a real good feel for the weights rather than lifting heavy. The only time that didn't work was during Seated Leg Curl where I slightly overestimated my daily form and started a bit too heavy. Other than that, things went smooth.

Training Day One Hundred Forty Five

Had to get up at 6 and do my usual walk due to having a lecture at 8. Straight after that I headed towards the gym and got my workout done for the day. After that it's packing time before my girlfriend and I head up to Gränna where we're visiting some friends. Thankfully they've got Internet, which is important since I still have University related stuff to do.

Back double biceps pic taken this morning after breakfast.

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# WORKOUT: BACK, TRAPEZIUS, FOREARMS

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# Wide-Grip Lat Pulldown

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

- Set 2: 8 x 77,1 lbs (35 kg)

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

- Set 4: 8 x 121,2 lbs (55 kg)

- Set 5: 8 x 132,2 lbs (60 kg)

- Set 6: 8 x 143,3 lbs (65 kg) 

# Cable Seated Row

- Set 1: 8 x 66,1 lbs (30 kg)

- Set 2: 8 x 77,1 lbs (35 kg)

- Set 3: 8 x 88,1 lbs (40 kg)

- Set 4: 8 x 99,2 lbs (45 kg)

- Set 5: 8 x 99,2 lbs (45 kg)

- Set 6: 8 x 110,2 lbs (50 kg)

# Back Extensions - Hyperextensions

- Set 1: 12 x Bodyweight

- Set 2: 8 x 33 lbs (15 kg)

- Set 3: 8 x 33 lbs (15 kg)

# Cable Upright Row

- Set 1: 8 x 88,1 lbs (40 kg)

- Set 2: 8 x 99,2 lbs (45 kg)

- Set 3: 8 x 110,2 lbs (50 kg)

- Set 4: 8 x 121,2 lbs (55 kg)

# Reverse Barbell Preacher Curl

- Set 1: 8 x 38,5 lbs (17,5 kg)

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

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

# Palms-Up Barbell Wrist Curl Over A Bench

- 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)

# MORNING WALK TIME: 43,52 MINUTES

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# Workout Notes:
Excellent workout for the evening. Was able to target the muscles perfectly throughout the entire workout. Probably a result of holding back on the weights and not getting too excited.