Training Day Two Hundred Thirty Six

I've been spending the entire day working on two projects; one personal and the other one being the statistics of my c-level paper. For those of you who follow me, there might be some goodies further ahead, so stay tuned and check back as often as possible! In any case, today's workout was done in the evening after finishing up the work for today.

Triceps pic taken at home in the evening after my workout.

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# WORKOUT: HAMSTRINGS, TRICEPS

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# Lying Leg 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 33 lbs (15 kg)
- Set 7: 8 x 33 lbs (15 kg)
- Set 8: 8 x 44 lbs (20 kg)

- Set 9: 8 x 44 lbs (20 kg)

- Set 10: 8 x 44 lbs (20 kg)

- Set 11: 8 x 55,1 lbs (25 kg) 

- Set 12: 8 x 55,1 lbs (25 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 99,2 lbs (45 kg)
- Set 5: 8 x 110,2 lbs (50 kg) 
- Set 6: 8 x 121,2 lbs (55 kg)
- Set 7: 8 x 132,2 lbs (60 kg)
- Set 8: 6 x 154,3 lbs (70 kg)

# Cable Triceps Pushdowns (V-Bar)

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

# MORNING WALK TIME: 44,44 MINUTES

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# Workout Notes:
It's the second day since I switched my pre-workout product and I've now had a more fitting session for this new pump driven product. Had myself a really good hamstrings workout with perfect targeting of the muscle, and it was followed by a pretty intense triceps workout. I was especially happy with the second exercise, Cable Triceps Pushdowns (V-Bar), where the performance was above the expected level. And so the evaluation process continues.

Training Day Two Hundred Thirty Five

It's been a really hardcore day of studying today as I started documenting the statistics for my c-level paper. Basically that meant adding more than 70 questionnaires containing hundreds of answers into the computer. Mindlessly I've been stuck at the computer and this has been my entire activity up until heading to the gym for a back workout.

Lat spread pic taken at the gym after my workout.

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# WORKOUT: BACK, TRAPEZIUS, FOREARMS

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# Wide-Grip Lat Pulldown

- Set 1: 8 x 99,2 lbs (45 kg)

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

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

- Set 4: 8 x 132,2 lbs (60 kg)

- Set 5: 8 x 143,3 lbs (65 kg)

- Set 6: 8 x 154,3 lbs (70 kg) 

# Bent Over Row in Multi Press Machine

- Set 1: 8 x 132,2 lbs (60 kg)

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

- Set 3: 8 x 154,3 lbs (70 kg) 

- Set 4: 8 x 165,3 lbs (75 kg)

- Set 5: 8 x 176,3 lbs (80 kg) 

- Set 6: 8 x 198,4 lbs (90 kg) 

# Superman

- Set 1: 22 x Bodyweight

- Set 2: 22 x Bodyweight

- Set 3: 22 x Bodyweight

# Smith Machine Shrug

- Set 1: 8 x 220,4 lbs (100 kg)

- Set 2: 8 x 253,5 lbs (115 kg)

- Set 3: 8 x 264,5 lbs (120 kg)

- Set 4: 8 x 275,5 lbs (125 kg)

# Reverse Barbell Curl

- 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)

# Palms-Up Barbell Wrist Curl Over A Bench

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

- Set 2: 8 x 88,1 lbs (40 kg)

- Set 3: 6 x 104,7 lbs (47,5 kg)

# MORNING WALK TIME: 43,18 MINUTES

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# Workout Notes:
Today was the first day where I used the new pre-workout product Rage from Mutant. Up until the very workout I had been sitting around the computer mindlessly adding data. I was tired as I headed towards the gym and I felt rather worn as I got in there. In contrary to my previous pre-workout product, Craze, this one isn't focusing on mental enhancement, which meant I didn't really get any help with snapping out of my zombie mode. However, as far as pump was concerned, it did the job. I had a really good flow through my forearms during the last exercises. I'm looking forward to adding this product prior to a chest and biceps workout!

My current diet: Update Nine

It's time to switch things up again. This time it's only a minor change as I'm currently switching my pre-workout product. After having tried and evaluated the ever so popular Craze from Driven Sports for a while, I'm now moving over to a new one. This time, instead of using a product that focus mostly on mental enhancement, I'm moving over to a more pump driven product - Rage from Mutant. Naturally, both of these products can be found and bought at my sponsor proteinbutiken.se. Due to the extra calories (mostly consisting of carbs) that the new product adds to the diet I'm removing a few calories from the regular meals. This means 8 grams less of peanut butter (without added salt). So, basically, not a big change.

NOTE: Since most of you who visit my website are from Sweden, each item is clickable and will direct you to the Swedish Wikipedia site - which will explain that particular item.

MY STATS:
Age: 30
Length: 184 cm (6' ½")
Morning weight: 74,1 kg (163,3 lbs)

MY TRAINING ROUTINE *:
Day 1: 45 min walk + Quads, Abs
Day 2: 45 min walk + Biceps, Chest
Day 3: 45 min walk + Back, Trapezius, Forearms
Day 4: 45 min walk + 30 min cardio
Day 5: 45 min walk + Triceps, Hamstrings
Day 6: 45 min walk + Delts, Calves
Day 7: 45 min walk + 30 min cardio

* Walks are done in the morning on an empty stomach and consist of a set course (usually takes around 45 minutes). Cardio is done on either a crosstrainer, a seated bicycle machine or a treadmill with low intensity. Strength training and cardio are usually done in the evening or afternoon.

MY DIETARY PLAN: JANUARY 3 - 2013

MEAL 1	GRAMS (OZ)	PROTEIN	FAT	CARBOHYDRATES	CALORIES
Peanut butter (Organic)	50 (1,7)	12,8	24,45	8	281,5
Egg	100 (3,5)	12,3	9,7	0	136
Cottage cheese	100 (3,5)	12	4	2,2	92
Frozen Strawberries	65 (2,3)	0,52	0,26	4,2	24,5
NutriTech Multivitamin	1 Tab	0	0	0	0
NutriTech Omega 3	2 Tabs	0	2	0	20
Strength D-Vitamin	1 Tab	0	0	0	0
Sportlab Pro 17-Dione	1 Tab	0	0	0	0
Performance Tribulus Terrestris	2 Tabs	0	0	0	0
TOTAL:		37,62	40,41	14,4	554

MEAL 2	GRAMS (OZ)	PROTEIN	FAT	CARBOHYDRATES	CALORIES
Egg	100 (3,5)	12,3	9,7	0	136
Cottage cheese	100 (3,5)	12	4	2,2	92
Peanut butter - No Salt (Organic)	20 (0,7)	6,2	8,2	3,4	114
TOTAL:		30,5	21,9	5,6	342

PRE-WO	GRAMS (OZ)	PROTEIN	FAT	CARBOHYDRATES	CALORIES
Mutant Rage	24 (0,8)	0	4	9	40
NutriTech BCAA Complex	10 (0,35)	8,4	0	0,42	35,4
TOTAL:		8,4	4	9,42	75,4

POST-WO	GRAMS (OZ)	PROTEIN	FAT	CARBOHYDRATES	CALORIES
NutriTech Whey Complete	30 (1)	23,4	1,9	2,1	110
NutriTech Creatine	5 (0,17)	0	0	0	0
TOTAL:		23,4	1,9	2,1	110

MEAL 3	GRAMS (OZ)	PROTEIN	FAT	CARBOHYDRATES	CALORIES
Egg	100 (3,5)	12,3	9,7	0	136
Cottage cheese	100 (3,5)	12	4	2,2	92
Peanut butter - No Salt (Organic)	20 (0,7)	6,2	8,2	3,4	114
TOTAL:		30,5	21,9	5,6	342

MEAL 4	GRAMS (OZ)	PROTEIN	FAT	CARBOHYDRATES	CALORIES
Quark	100 (3,5)	12,2	0,3	3,9	67
Cottage cheese	50 (1,7)	6	2	1,1	46
FUN Light Strawberry	- (-)	0	0	0,1	0,8
Frozen Strawberries	65 (2,3)	0,52	0,26	4,2	24,5
TOTAL:		18,72	2,56	9,3	138,3

MEAL 5	GRAMS (OZ)	PROTEIN	FAT	CARBOHYDRATES	CALORIES
Quark	100 (3,5)	12,2	0,3	3,9	67
FUN Light Strawberry	- (-)	0	0	0,1	0,8
Frozen Strawberries	65 (2,3)	0,52	0,26	4,2	24,5
NutriTech Calcium Magnesium Zinc	1 Tab	0	0	0	0
Strength CLA	1 Tab	0	1	0	9
TOTAL:		12,72	1,56	8,2	101,3

SUM		PROTEIN	FAT	CARBOHYDRATES	CALORIES
TOTAL:		162	94	55	1663

||PROTEIN|||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||| 52%

||FAT||||||||||||||||||||||||||||||||||||||||||||||||| 30%
| CARBS|||||||||||||||| 18%

Cheat Day Forty One

It's that time again, the time where I get to become a food monster and eat everything that comes in my path. And yes, even though I am from Sweden and the word "lagom" (kinda like, "in moderation") is what defines us, this day is anything but "lagom". However, it's been an incredibly wonderful day from beginning to end. It's included such things as supporting my girlfriend and her hockey team while they had a home game today, after which we drove off for a picnic out in the open winter landscape. So, without further delay, here are the daily food pics.

Chocolate cake with melted white chocolate on top.

White chocolate with mousse filling.

Lots more various candy than this today!

Cozy picnic out in the winter landscape.

Bread with creme cheese, peanut butter and banana.

Bread with peanut butter and banana

Brie cheese!

Crackers and creme cheese.

Home baked pastries at Mom and Dad's house.

Home made gingerbread cookies.

Tripple cheese burger and Mozzarella sticks.

Mozzarella sticks and hot cheese dip!

Doritos for the movie!

Pre-bed chocolate ice-cream!

# Estimated Total Calorie Intake: 7000+

# What's up tonight?
Tonight we drove off to Halmstad to watch the incredibly hyped movie Django Unchained. I've been looking forward to this movie for a real long time, and after finally getting to see it my review is this: awesome!