Training Day Two Hundred Fifty Seven

Now that things have finally calmed down at the University I can focus on work as well as personal projects. I have, in fact, postponed all this while trying to make sure I met my deadlines. So, this very day has been spent catching up on all the things I've put aside. What was new for the evening was that I decided to do my workout with a gym buddy - Jimmy. Having a workout partner is a good way to cram those extra reps out of you without having to go into super-sets. And here's today's workout!

Front mirror pic taken in the afternoon prior to my workout.

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# WORKOUT: DELTS, ROTATOR CUFFS, CALVES

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# Seated Dumbbell Lateral Raise

- Set 1: 8 x 13,2 lbs (6 kg)

- Set 2: 8 x 13,2 lbs (6 kg)

- Set 3: 8 x 15,4 lbs (7 kg)

- Set 4: 8 x 22 lbs (10 kg)
- Set 5: 8 x 22 lbs (10 kg)
- Set 6: 8 x 26,4 lbs (12 kg)

# Dumbbell Lateral Raise

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

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

- Set 3: 8 x 26,4 lbs (12 kg)

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

# One Arm Cable Rear Delt Fly

- Set 1: 8 x 11 lbs (5 kg)

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

- Set 3: 8 x 22 lbs (10 kg)

- Set 4: 8 x 22 lbs (10 kg)
- Set 5: 8 x 33 lbs (15 kg)
- Set 6: 8 x 33 lbs (15 kg)

# Reverse Fly Machine

- 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)
 

# Dumbbell 90/90 Standing External Rotation

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

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

- Set 3: 8 x 22 lbs (10 kg)

# Hack Squat Machine Calf Raise

- Set 1: 8 x Sled

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

- Set 3: 8 x 66,1 lbs (30 kg)

- Set 4: 8 x 88,1 lbs (40 kg)
- Set 5: 8 x 143,3 lbs (65 kg)
- Set 6: 8 x 176,3 lbs (80 kg)
- Set 7: 8 x 220,4 lbs (100 kg)
- Set 8: 8 x 242,5 lbs (110 kg)

# Seated Calf Raise Machine

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

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

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

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

# MORNING WALK TIME: 44,57 MINUTES

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# Workout Notes:
Due to me having a training partner this very evening, I was able to push myself a little bit further than usual. Hence, I did not hold back, nor did I have to worry about not reaching the amount of reps I wanted to achieve. If I reached failure prior to eight reps, my training partner helped me through. A good workout!

Training Day Two Hundred Fifty Six

It's still a busy life, but it's a walk in the park compared to how things have been. This past period in my life has truly showed me the importance of recovery and the possible negative impact of too much stress. In any case, here's today's workout!

Triceps pic taken at home this 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 44 lbs (20 kg)
- Set 7: 8 x 44 lbs (20 kg)
- Set 8: 8 x 44 lbs (20 kg)
- Set 9: 8 x 44 lbs (20 kg)

- Set 10: 8 x 55,1 lbs (25 kg)

- Set 11: 8 x 55,1 lbs (25 kg)

- Set 12: 8 x 66,1 lbs (30 kg)

# Smith Machine Close Grip Bench Press

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

- Set 2: 8 x 66,1 lbs (30 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 (Rope)

- 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)

# MORNING WALK TIME: 44,55 MINUTES

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# Workout Notes:
Now that the stress is gone, the strength and progress is back yet again. I had a real good hamstrings session accompanied by an equally awesome triceps session. I decided to switch the last Cable Triceps Pushdowns from a V-Bar to Rope due to the fact that I felt that the V-Bar version had reached a plateau.

Training Day Two Hundred Fifty Five

This was the first workout since all the stress in my life took a turn for the better, and it felt great. It didn't necessarily mean that I didn't have a busy day; quite the contrary, I've had a lot of errands to take care of. However, the constant pressure of having to finalize my c-level paper wasn't there anymore, and that came as a great psychological relief for me. It was with that very feeling that I entered the gym today for a back workout.

Lat spread 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 88,1 lbs (40 kg)

- Set 3: 8 x 121,2 lbs (55 kg) 

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

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

- Set 6: 8 x 165,3 lbs (75 kg)

# Wide-Grip Cable Seated Row

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

- Set 2: 8 x 88,1 lbs (40 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 132,2 lbs (60 kg)

# Superman

- Set 1: 24 x Bodyweight

- Set 2: 24 x Bodyweight

- Set 3: 24 x Bodyweight

# Smith Machine Shrug

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

- Set 2: 8 x 264,5 lbs (120 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 93,6 lbs (42,5 kg)

# Palms-Up Barbell Wrist Curl Over A Bench

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

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

- Set 3: 8 x 104,7 lbs (47,5 kg)

# MORNING WALK TIME: 46,57 MINUTES

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# Workout Notes:
It was definitely noticeable in today's performance that the mental pressure was gone. Yet again I felt strong, powerful and willing to perform at the gym. In fact, it's not only the performance at the gym that has bettered, it's also my whole mood and persona. I can yet again laugh and afford myself to engage in meaningless conversations without having to worry about time and consequences. It feels great being back to my normal, functioning self.

Cheat Day Forty Five

After a few months of heavy stress and a week that topped it off by taking it a few levels higher, this weekend was spent in calm and serenity. I do feel, more than ever, that I need to recover from all the stress and the unfortunate events that have been going on lately. Last night, in an attempt to do only what I wanted to do (and not what I was forced or obliged to do) I put on the oven and baked few awesome things for today's cheat day. And here are the pictures to prove it! Oh, and today's cheat day was spent with my lovely girlfriend in Helsingborg, where we enjoyed ourselves just like we used to before all the stress came along. And as if that wasn't enough, I also got a nice massage when we came back home!

Edit: For those of you who want the recipes, here they are (in Swedish):
Chunky Monkay Cheesecake | Graham Squares | Buns à la peanut

Chunky Monkey Cheesecake - pre-oven!

Chunky Monkey Cheesecake - baked and ready!

Graham squares - the dough!

Grahams squares - bakin' time!

Graham squares - baked and ready to be packaged!

Buns à la peanut - pre-oven!

Buns à la peanut - baked!

Morning chocolate.

Morning chocolate again!

Breakfast - time for yesterday's cheesecake and buns!

Round two!

And a cracker or two!

A bag of candy before driving off to Helsingborg.

Need a good solid meal before shopping!

And some more candy!

Yes, I like candy...

I have an addiction...

Ham and cheese roll with garlic sauce for evening dinner!

Ben & Jerry's Chunky Monkey & Pancakes for desert!

# Estimated Total Calorie Intake: 6500+

# What's up tonight?
This evening we decided on watching the animated movie Wreck-It Ralph. The movie is an awesome creation for anyone born in the 80s, and/or for anyone who happen to love video games. It'll bring you nostalgia as well as a couple of real good chuckles.

Training Day Two Hundred Fifty Four

After a few months from hell, trying to finalize my c-level paper, I've finally got an OK from the University. To be honest, I can't believe all the crap that has happened. In fact, during this period of time, at least two people close to me have been hospitalized, we've been subjected to fraud and major issues have been discovered close to the deadline (which potentially compromised the paper). These are just a few things among all the unfortunate events that I've had to deal with. It was with great relief that I, today, got an OK and thereby am able to start the recovery process from this incredibly stressful period of time. What better workout to celebrate with than a chest and biceps workout!

Flexing biceps mirror pic taken at home after my 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 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: 7 x 121,2 lbs (55 kg)

- Set 8: 6 x 121,2 lbs (55 kg)
 

# Machine Chest Press

- Set 1: 8 x 176,3 lbs (80 kg)

- Set 2: 8 x 176,3 lbs (80 kg)

- Set 3: 8 x 187,3 lbs (85 kg)

- Set 4: 8 x 198,4 lbs (90 kg)

# Barbell Curl (EZ-Bar)

- Set 1: 8 x 33 lbs (15 kg)

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

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

- Set 4: 8 x 44 lbs (20 kg)
- Set 5: 8 x 44 lbs (20 kg)

- Set 6: 8 x 55,1 lbs (25 kg)
- Set 7: 8 x 55,1 lbs (25 kg)

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

# Cable Curl

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

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

- Set 3: 8 x 66,1 lbs (30 kg)

- Set 4: 8 x 77,1 lbs (35 kg)

# MORNING WALK TIME: 43,53 MINUTES

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# Workout Notes:
It was with great relief I entered the gym today and it was noticeable in my performance. The last couple of days I was tired and even though the diet has been ongoing and no extra calories have been used, the strength was there all of a sudden. Finally, it's time to stop enduring and start living.

Training Day Two Hundred Fifty Three

I'm working my bum off trying to meet tomorrow's deadline. Hence, this post will be done in haste before I continue on studying. Still biting down hard...

Quads pic taken this evening after my workout.

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# WORKOUT: QUADS, ABS

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# Leg Extension Machine

- Set 1: 8 x 40 lbs (18,1 kg)

- Set 2: 8 x 40 lbs (18,1 kg)

- Set 3: 8 x 40 lbs (18,1 kg)

- Set 4: 8 x 40 lbs (18,1 kg)
- Set 5: 8 x 50 lbs (22,6 kg)
- Set 6: 8 x 80 lbs (36,2 kg)
- Set 7: 8 x 100 lbs (45,3 kg)
- Set 8: 8 x 120 lbs (54,4 kg)

- Set 9: 8 x 140 lbs (63,5 kg)

- Set 10: 8 x 160 lbs (72,5 kg)

- Set 11: 8 x 160 lbs (72,5 kg)

- Set 12: 5 x 180 lbs (81,6 kg)

# Cable Crunches

- Set 1: 8 x 30 lbs (13,6 kg)

- Set 2: 8 x 35 lbs (15,8 kg)

- Set 3: 8 x 40 lbs (18,1 kg)

- Set 4: 8 x 45 lbs (20,4 kg)

- Set 5: 8 x 60 lbs (27,2 kg)

- Set 6: 8 x 70 lbs (31,7 kg)
- Set 7: 8 x 75 lbs (34 kg)
- Set 8: 8 x 75 lbs (34 kg)
 

# Crunches (5 sec rest between sets)

- Set 1: 12 x Bodyweight

- Set 2: 8 x Bodyweight

- Set 3: 6 x Bodyweight

- Set 4: 4 x Bodyweight

# MORNING WALK TIME: 44,28 MINUTES

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# Workout Notes:
Had to do my workout in Båstad due to obligations, which meant that I had to change my workout a little bit. Mainly due to the fact that I'm feeling too weak and too stressed to do some real heavy lifting. Therefore I decided on doing some simple Leg Extensions and then finish things off with some crunches. Simple and effective, and, I live to fight another day!

Training Day Two Hundred Fifty Two

The busy days continue and the deadlines are getting closer. Unfortunately I can't put all my time and effort on one project as there are many things in need of my attention. Right now I got 20 minutes to spare in between lectures, workout and work. Hence, I'm writing down today's training session, which was carried out in Halmstad.

Front mirror pic taken at the gym after my workout.

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# WORKOUT: DELTS, ROTATOR CUFFS, CALVES

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# Seated Dumbbell Lateral Raise

- Set 1: 8 x 13,2 lbs (6 kg)

- Set 2: 8 x 13,2 lbs (6 kg)

- Set 3: 8 x 15,4 lbs (7 kg)

- Set 4: 8 x 22 lbs (10 kg)
- Set 5: 8 x 22 lbs (10 kg)
- Set 6: 8 x 26,4 lbs (12 kg)

# Dumbbell Lateral Raise

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

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

- Set 3: 8 x 26,4 lbs (12 kg)

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

# One Arm Cable Rear Delt Fly

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

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

- Set 3: 8 x 27,5 lbs (12,5 kg)

- Set 4: 8 x 27,5 lbs (12,5 kg)
- Set 5: 8 x 33 lbs (15 kg)
- Set 6: 8 x 33 lbs (15 kg)

# Reverse Fly Machine

- 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)

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

# Dumbbell 90/90 Standing External Rotation

- Set 1: 8 x 13,2 lbs (6 kg)

- Set 2: 8 x 17,6 lbs (8 kg)

- Set 3: 8 x 22 lbs (10 kg)

# Calf Raise Machine

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

- Set 2: 8 x 66,1 lbs (30 kg)

- Set 3: 8 x 66,1 lbs (30 kg)

- Set 4: 8 x 66,1 lbs (30 kg)
- Set 5: 8 x 66,1 lbs (30 kg)
- Set 6: 8 x 88,1 lbs (40 kg)
- Set 7: 8 x 110,2 lbs (50 kg)
- Set 8: 8 x 132,2 lbs (60 kg)

- Set 9: 8 x 132,2 lbs (60 kg)

- Set 10: 8 x 132,2 lbs (60 kg)

- Set 11: 8 x 154,3 lbs (70 kg)

- Set 12: 8 x 176,3 lbs (80 kg)

# MORNING WALK TIME: 45,26 MINUTES

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# Workout Notes:
I'm feeling a slight effect from the weekend spent with a flu and fever. Today, I was tired and rather worn. The Dumbbell 90/90 Standing External Rotation felt slightly dangerous and I had to lower the weight in order not to risk any injury. Also, as I've already been thinking about the past two delt sessions, I finally scrapped the Machine Shoulder Press exercise. I need to play things safe for now.