Training Day Three Hundred Forty Four

It's been an exhausting day, mostly likely due to the amount of awesomeness that was included yesterday. Midsummer's Eve was spent with family, and we had a wonderful time. Unfortunately, this morning, I would have to get up at five, which meant I only got 4 hours of sleep. It does take a toll on the body to not get the regular amount of sleep in. That's why I figured today's workout wouldn't be that awesome.

Side chest pic taken at home after my workout.

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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 66,1 lbs (30 kg)

- Set 4: 5 x 88,1 lbs (40 kg)
- Set 5: 5 x 110,2 lbs (50 kg)

- Set 6: 5 x 132,2 lbs (60 kg)
- Set 7: 5 x 154,3 lbs (70 kg)

- Set 8: 3 x 176,3 lbs (80 kg)
 

# Cable Chest Fly

- Set 1: 8 x 33 lbs (15 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 (35 kg)
- Set 6: 8 x 77,1 lbs (35 kg)

# Barbell Biceps Curl

- Set 1: 5 x 44 lbs (20 kg)

- Set 2: 5 x 55,1 lbs (25 kg)

- Set 3: 5 x 55,1 lbs (25 kg)

- Set 4: 5 x 66,1 lbs (30 kg)
- Set 5: 5 x 71,6 lbs (32,5 kg)
- Set 6: 5 x 77,1 lbs (35 kg)
- Set 7: 5 x 82,6 lbs (37,5 kg)
- Set 8: 5 x 93,6 lbs (42,5 kg)

# Biceps Curl Machine

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

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

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

- Set 4: 8 x 48,5 lbs (22 kg)
- Set 5: 8 x 55,1 lbs (25 kg)
- Set 6: 8 x 59,5 lbs (27 kg)

# MORNING WALK TIME: 46,33 MINUTES

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# Workout Notes:
Whatever I had figured prior to getting to the gym, it wasn't the case. Today's workout was in fact awesome and there were good increases going on as far as the weights were concerned. This is giving me a good amount of hope as I progress towards my future body.

Cheat Day Sixty Four

It's here, Midsummer's Eve, and along with that, cheat day number sixty four! It's amazing how many days of excessive eating that has gone by. Each and every one as yummy as the previous one. The ones that usually stick with me the most are the ones that happen too align nicely with some kind of festivity - such as the one I had today. For the evening, we were invited over to my brother's house where we had ourselves a barbecue, and what exactly that meant, you'll see in the following pictures! Hope you all had an awesome Midsummer's Eve!

Had a little bit of help with the decorations this year!

Bag of crisps!

Breakfast ingredients!

The usual, peanut butter toasts!

Ice-cream sandwich!

Pastry!

Ham & cheese roll!

Chocolate!

Sausages!

Chicken on a stick!

Potatoes!

Ribs!

Plate with barbecue stuff!

Ooh, cake!

Chocolate ice cream!

Bag of nacho cheese balls!

# Estimated Total Calorie Intake: 7000+

# What's up tonight?
Seeing as this was a day filled with festivities, the plan for the evening was pretty much given! The unfortunate thing is that I have to get up early and go to work tomorrow morning. But, then again, that's a small price to pay in order to spend an awesome evening with family.

Training Day Three Hundred Forty Three

Tomorrow is Midsummer's Eve, which means that we're bringing on the festivities here in Sweden. Unfortunately, I have to work the next day and be up early to get my morning walk in. Adding to that, I'll also be working this very evening. But, nevertheless, tomorrow will be a cheat day, and I'm about to make sure that it'll be remembered. Here's the last workout before the work and festivities begin!

Quads pic taken this morning after breakfast.

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# WORKOUT: QUADS, ABS

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# Leg Extension Machine

- Set 1: 5 x 44 lbs (20 kg)

- Set 2: 5 x 44 lbs (20 kg)

- Set 3: 5 x 66,1 lbs (30 kg)

- Set 4: 5 x 88,1 lbs (40 kg)
- Set 5: 5 x 110,2 lbs (50 kg)
- Set 6: 5 x 154,3 lbs (70 kg)
- Set 7: 5 x 198,4 lbs (90 kg)
- Set 8: 4 x 220,4 lbs (100 kg)

# One-Leg Step-Ups On A Bench (Short ROM)

- Set 1: 12 x Bodyweight

- Set 2: 12 x Bodyweight

- Set 3: 12 x Bodyweight
- Set 4: 12 x Bodyweight

 

# Ab Roller

- Set 1: 8 x Bodyweight

- Set 2: 8 x Bodyweight

- Set 3: 8 x Bodyweight

- Set 4: 8 x Bodyweight

# MORNING WALK TIME: 44,07 MINUTES

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# Workout Notes:
Today I had my girlfriend with me to the gym. A while back we started doing the quads workouts together, but due to my current lower back issues, we were forced to go separate ways on that - mostly since she wants to get her Front Squats in (they're a big "no no" for me right now). As for myself, I'll have to keep it safe in the Leg Extension Machine. Not really something that I'm fussed about, but I'd definitely like to get some Squats back in when I get better. In any case, this workout also introduced the Ab Roller exercise. The experience was a good one, and it seemed to be a perfect exercise to improve on my lower back issues. All-in-all an awesome way to end a workout before going into Midsummer!

Training Day Three Hundred Forty Two

It's been a long day with a lot of hassles - everything from car issues to health ditto. It was with slight stress and a troubled mind that I went to the gym this evening, hoping to get some much needed mental relief. Here's how the workout turned out!

Front pic taken in the afternoon prior to workout.

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# WORKOUT: DELTS, ROTATOR CUFFS, CALVES

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# Smith Machine Behind Neck Shoulder Press

- Set 1: 5 x 44 lbs (20 kg)

- Set 2: 5 x 44 lbs (20 kg)

- Set 3: 5 x 66,1 lbs (30 kg)

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

# Dumbbell Lateral Raise

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

- Set 2: 8 x 20,9 lbs (9,5 kg)

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

- Set 4: 8 x 26,4 lbs (12 kg)
- Set 5: 8 x 31,9 lbs (14,5 kg)
- Set 6: 8 x 37,4 lbs (17 kg)
 

# Dumbbell 90/90 Standing External Rotation

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

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

- Set 3: 8 x 26,4 lbs (12 kg)
 

# Calf Raise Machine

- Set 1: 8 x Bodyweight

- Set 2: 8 x 22 lbs (10 kg)
- Set 3: 8 x 33 lbs (15 kg)
- Set 4: 8 x 55,1 lbs (25 kg)
- Set 5: 8 x 55,1 lbs (25 kg)
- Set 6: 8 x 77,1 lbs (35 kg)
- Set 7: 8 x 121,2 lbs (55 kg)
- Set 8: 8 x 121,2 lbs (55 kg)
- Set 9: 8 x 143,3 lbs (65 kg)
- Set 10: 8 x 165,3 lbs (75 kg)
- Set 11: 8 x 165,3 lbs (75 kg)
- Set 12: 8 x 187,3 lbs (85 kg)

# MORNING WALK TIME: 44,24 MINUTES

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# Workout Notes:
This was a pretty lousy workout to be honest. Without going into details, there was a lot of unplanned breaks, as well as some confusion from my spotter. Basically, I'll have to lick my wounds and do better next time... and there are plenty of next times!

Radio Episode #2: Martin Alexandersson | Bodybuilding Athlete and Ex-SmartShake Promoter

The second episode of Bringing Awesome Back Goes Radio is here and the guest for the show is Martin Alexandersson, bodybuilding athlete and ex-promoter of SmartShake. Martin is frequently seen on expo floors all around the world and his physique has been eloquently presented to us on the stages of bodybuilding. His experience and dedication to the sport is impossible to overlook, and through his passion, as well as his outgoing personality, he's had the opportunity to meet many of the top international professionals within the realm of bodybuilding and fitness. His giving personality has put a lot of people within the training industry in a positive media spotlight, and this is my chance to give something back to the man who has given us so much. You deserve it buddy!

CLICK HERE FOR A DIRECT LINK TO THE EPISODE

Or use the Media Player further down!

# INTERVIEW TIMELINE:

* 00:00 - Opening talk
* 04:07 - Martin is introduced
* 05:03 - Martin on keeping a simple attitude
* 06:12 - Martin on injustices and his will to help others
* 08:50 - Martin on combining traveling and work with family life
* 10:18 - Martin on compensating family time
* 11:22 - Martin on his own motivation to compete while working
* 13:48 - Martin on motivation to work for himself compared to working for others
* 15:08 - Martin on his own inspirational heroes
* 16:36 - Martin on getting to meet many of his heroes
* 17:18 - Martin on top bodybuilding professionals that's surprised him the most
* 18:19 - Martin on the Swedish work mentality
* 19:17 - Martin on how he acts depending on where he works
* 20:01 - Martin on his break from the sport of bodybuilding and his current goal
* 23:22 - Martin on the possibility of competing during important life events
* 25:32 - Martin on doing cardio
* 26:45 - Martin on getting into contest shape with or without cardio
* 28:03 - Martin on losing weight compared to getting into contest shape
* 30:04 - Martin on his friend in Biggest Loser and the mentality that's needed
* 31:24 - Martin on his decision to stop working at SmartShake
* 32:41 - Martin on the concept of SmartShake and his role within the company
* 34:51 - Martin shares a few fun stories during his time at SmartShake 
* 37:26 - Martin on recruiting top bodybuilding professionals
* 39:40 - Martin answers 10 quick questions
* 46:19 - Martin shares final tips from his own experience
* 48:41 - Thank you Martin!
* 51:06 - Final reflections

# Check it out!
Read what Martin has got to say on Twitter: https://twitter.com/martyshakerman
Check out what Martin is posting on Instagram: http://instagram.com/martin_alexandersson/
Find out what Martin is blogging about: http://www.stronger.se/martin/
Visit the official SmartShake website: http://www.smartshake.com

Training Day Three Hundred Forty One

It's been a pretty laid back day after a whole week filled with non-stop work and obligations. The thing is, you pretty much have to find a way to recover if you're going to be on a real low calorie intake for an extensive period of time, and then try to combine that with a lot of work and a lot of physical activity. Not only is the recovery good for your body, but it's also good for the mind. In any case, here's what today's workout had in store!

Triceps pic taken this morning after breakfast.

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# WORKOUT: HAMSTRINGS, TRICEPS

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# Lying Leg Curl

- Set 1: 5 x 33 lbs (15 kg)

- Set 2: 5 x 33 lbs (15 kg)

- Set 3: 5 x 44 lbs (20 kg)

- Set 4: 5 x 44 lbs (20 kg)
- Set 5: 5 x 55,1 lbs (25 kg)
- Set 6: 5 x 61,7 lbs (28 kg)
- Set 7: 5 x 66,1 lbs (30 kg)
- Set 8: 5 x 77,1 lbs (35 kg)

# Dips

- Set 1: 5 x Bodyweight

- Set 2: 5 x Bodyweight

- Set 3: 5 x 5,5 lbs (2,5 kg)

- Set 4: 5 x 11 lbs (5 kg)
- Set 5: 5 x 16,5 lbs (7,5 kg)
- Set 6: 5 x 22 lbs (10 kg)
- Set 7: 5 x 33 lbs (15 kg)
- Set 8: 4 x 44 lbs (20 kg)

# Triceps Cable Pushdowns (Rope)

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

- Set 2: 8 x 39,6 lbs (18 kg)

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

- Set 4: 8 x 70,5 lbs (32 kg)

# MORNING WALK TIME: 43,18 MINUTES

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# Workout Notes:
Last week I incorporated dips into the triceps workout, and not too long ago, chins were added to the back routine. This is pretty much an ongoing theme, where well-known and common exercises are being incorporated. If it wasn't for me having lower back issues, squats and deadlifts would probably make their way into the my current routine as well. But for now, chins, dips and bench press will have to do. As far as today's workout was concerned, there were unfortunately no increase on the dips. At least there's something to work on until next time!

Training Day Three Hundred Forty

And so we've finally reached the end. A whole week of informational meetings, work, early morning walks, training and preparations has finally come to an end. It's with the feeling of complete exhaustion that I finally got to hit the gym before getting home and getting some much needed rest. Luckily, for me, my girlfriend - aka the massage therapist - is kind enough to treat my sore body after finishing this training entry. Good stuff!

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 Pulldowns

- Set 1: 5 x 55,1 lbs (25 kg)

- Set 2: 5 x 55,1 lbs (25 kg)

- Set 3: 5 x 88,1 lbs (40 kg)
- Set 4: 5 x 110,2 lbs (50 kg)
- Set 5: 5 x 132,2 lbs (60 kg)
- Set 6: 5 x 154,3 lbs (70 kg)

# Chin-Ups

- Set 1: 5 x Bodyweight

- Set 2: 5 x Bodyweight

# Cable Straight Arm Pulldowns

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

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

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

- Set 4: 6 x 103,6 lbs (47 kg)

# Smith Machine Upright Rows

- Set 1: 8 x 49,6 lbs (22,5 kg)

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

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

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

# Smith Machine Behind Back Barbell Wrist 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 88,1 lbs (40 kg)

# Reverse Barbell Curl

- 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)
- Set 4: 6 x 71,6 lbs (32,5 kg) 

# MORNING WALK TIME: 46,40 MINUTES

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# Workout Notes:
Due to all the meetings and stuff that's been going on, I had to do most of this week's workouts in Båstad. Hence, this is the first workout back in my home gym (Laholms HälsoCenter) that's included the new low-reps routine. That meant that I also had to switch some of the exercises and evaluate what will actually work. The only real issue I had with this was the Wrist Curls in the Smith Machine. For some reason, I get some weird kind of pain in the palm of my hand when I curl my wrist. It doesn't always happen, but in the smith machine it was definitely acting up. Therefore, I decided to cut things short and move on to the Reverse Barbell Curls instead. All-in-all, a good first back workout with the low-rep routine!