Training Day Three Hundred Sixty Six

It's Monday and it's the beginning of yet another work week. This has meant early morning cardio as well as a few hours at the retirement home. But, it's not all obligations, in fact, today, my girlfriend and I took a tour to the jewelry shop and picked out our engagement rings - and they look awesome!

Triceps pic taken this afternoon prior to workout.

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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 66,1 lbs (30 kg)
- Set 7: 5 x 77,1 lbs (35 kg)
- Set 8: 5 x 92,5 lbs (42 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: 4 x 60,6 lbs (27,5 kg)

# Triceps Cable Pushdowns (Rope)

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

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

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

- Set 4: 8 x 81,5 lbs (37 kg)

# MORNING WALK TIME: 47,18 MINUTES

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# Workout Notes:
I've had less sleep than I normally get lately, and adding to that I've also been doing a lot of walking. I think that too little calories in relation to my daily activity is the issue that's causing the current stagnation on the weight escalation. The next few days mean less activity and this will be a good opportunity to test this assumption!

Training Day Three Hundred Sixty Five

After yesterday's trip to Denmark I was pretty tired when I woke up this morning at 7.30. To begin with, we didn't arrive home until 1 in the morning, and adding to that we also spent the entire day walking. Nevertheless, my girlfriend and I made sure we got our workouts in before she had to take off to work this evening. Here's the training entry for the day!

Back double biceps pic taken this morning after breakfast.

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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)
- Set 7: 5 x 191,8 lbs (87 kg)

# Chin-Ups

- Set 1: 6 x Bodyweight

- Set 2: 6 x Bodyweight
- Set 3: 7 x Bodyweight

# Cable Straight Arm Pulldowns

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

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

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

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

# Smith Machine Upright Rows

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

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

- Set 3: 8 x 77,1 lbs (35 kg)

- Set 4: 5 x 93,6 lbs (42,5 kg)

# Palms-Up Barbell Wrist Curl Over A Bench

- 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 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: 4 x 82,6 lbs (37,5 kg)

# MORNING WALK TIME: 47,34 MINUTES

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# Workout Notes:
I'm not sure on how I should rate this workout. To begin with, there was a lot of extra resting in-between sets due to some conversation. Furthermore, the only increases that occurred were done on the Lat Pulldowns and Chin-Ups. As far as all the other exercises were concerned, I did increase the weights, but I also had a lower rep count on pretty much every one. Most likely I'll label this workout as decent.

Cheat Day Sixty Eight

It's yet again time for the most awesome day of the week. For those of you who follow the website, you know that my girlfriend and I are taking a trip to Vegas this upcoming September. Due to this, the summer is all about work, work and work. In order to have a little bit of light at the end of the tunnel, we decided to take a trip to Denmark and simply enjoy life as well as time together. Here are the food pics for the day!

Breakfast ingredients!

Pastries!

Chocolate 'n' brownie ice cream!

Dig in!

Toast with peanut butter, marshmallow fluff and banans!

All wrapped up!

Round two!

Ice cream on the boat to Denmark!

First meal in Denmark - KFC!

Big cone of soft ice cream!

First plate of a buffet!

Second plate!

Apparently awesomeness can be consumed through a can now!

They had really stocked up on awesomeness in the candy shop!

Candy!

Bubbles gums!

An evening snack at McDonalds!

# Estimated Total Calorie Intake: 7000+

# What's up tonight?
Since the entire day has been spent in Denmark, all that is left now is for two completely exhausted Swedes to hit the sack. Good night folks!

Training Day Three Hundred Sixty Four

This was the last work day before I get to celebrate it being weekend, and, before I have my cheat day. I'm thoroughly looking forward to tomorrow, and by the looks of it, my girlfriend and I have an awesome day ahead of us. In fact, after this entry is posted I'll head off and do some grocery shopping, and thereby make sure I have tomorrow's breakfast covered!

Side chest pic taken in the evening prior to 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: 5 x 176,3 lbs (80 kg) (1 Forced Rep)
 

# Chest Fly Machine

- Set 1: 8 x 55,1 lbs (25 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: 8 x 127,8 lbs (58 kg)

# Barbell Biceps Curl (Close Grip)

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

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

- Set 3: 8 x 49,6 lbs (22,5 kg)

- Set 4: 8 x 49,6 lbs (22,5 kg)
- Set 5: 8 x 55,1 lbs (25 kg)
- Set 6: 8 x 55,1 lbs (25 kg)
- Set 7: 8 x 60,6 lbs (27,5 kg)
- Set 8: 8 x 71,6 lbs (32,5 kg)

# Biceps Curl Machine

- Set 1: 12 x 22 lbs (10 kg)

- Set 2: 12 x 22 lbs (10 kg)

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

- Set 4: 12 x 28,6 lbs (13 kg)

# MORNING WALK TIME: 45,44 MINUTES

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# Workout Notes:
Today's workout was fairly decent. The initial Bench Press wasn't really where I wanted it to be. However, the Chest Fly Machine was definitely to my liking. The upcoming biceps portion wasn't that bad, but then again, it's slightly new as far as the rep count is concerned, hence, I can't really know where my limit is until I've had a few sessions.

Training Day Three Hundred Sixty Three

It's been a most tiresome day. I got up early in order to make my morning walk before heading off to work. After that, it was time to run a million errands before finally being able to hit the gym. Unfortunately, the recovery process is not up yet as I'm heading off to work yet again straight after this training entry. Time to stick with the program!

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: 5 x 235,8 lbs (107 kg)

# Hack Squat Machine

- Set 1: 8 x 66,1 lbs (30 kg)

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

- Set 3: 8 x 132,2 lbs (60 kg)
- Set 4: 8 x 198,4 lbs (90 kg)

 

# Ab Roller

- Set 1: 12 x Bodyweight

- Set 2: 12 x Bodyweight

- Set 3: 12 x Bodyweight

- Set 4: 12 x Bodyweight

# MORNING WALK TIME: 46,40 MINUTES

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# Workout Notes:
I'm not really a blood and guts kind of guy, quite the opposite, I leave the gym feeling rather refreshed and with a few reps still left in me. Today, that was definitely not the case. This time I had the sweat pouring, the eyes watering and the nose running. It felt like every possible orifice on the body was about to let go. I'm not sure if I'm in love or dead, but hey, at least the performance department isn't lacking!

Radio Episode #4: Joaquim Nilsson | Bodybuilding Athlete

That's right folks, two weeks have passed and it's yet again time for another episode of Bringing Awesome Back Goes Radio! This time the microphone is not carried much further than 300 meters from my apartment, all the way to my neighbor Joaquim Nilsson, a bodybuilding athlete with a big heart that matches his equally big body. Joaquim is a family man, a husband as well as father of three, who has successfully competed in both Decembercupen as well as Luciapokalen. His kind and giving attitude has made him a popular profile to turn to with questions concerning training, and his easy-going attitude towards dieting is an interesting take on how to keep a fit and healthy body. This is our chance to learn more about how the gym owner, health coach, bodybuilder and family man handles the various aspects that revolves around his daily life!

CLICK HERE FOR A DIRECT LINK TO THE EPISODE

Or use the Media Player further down!

# INTERVIEW TIMELINE:

* 00:00 - Opening talk
* 05:39 - Joaquim is introduced
* 06:30 - Joaquim on his way into bodybuilding and the strength training 
* 07:44 - Joaquim on the drive to go from the gym to the stage
* 08:25 - Joaquim on the drive to enter the stage on a competitive diet 
* 09:48 - Joaquim on importance of being open with your partner
* 10:35 - Joaquim on motivational differences to compete when having kids
* 11:35 - Joaquim on his drive to help others
* 13:14 - Joaquim on his simple attitude towards dieting
* 15:46 - Joaquim on motivation during a competitive diet compared to off-season
* 16:40 - Joaquim on handling conflicting thoughts during diet
* 18:29 - Joaquim on his injury during his diet for Luciapokalen 2009
* 20:51 - Joaquim on what motivated him to continue dieting despite of his injury
* 22:32 - Joaquim on what factors made it possible for him to handle the injury
* 23:30 - Joaquim on how he'd act as a coach instead of as an athlete
* 24:11 - Joaquim on his need of social support during a competitive diet 
* 25:52 - Joaquim on selfishness within bodybuilding and compensating for it
* 26:52 - Joaquim answers 10 quick questions
* 31:26 - Joaquim shares final tips from his own life experience
* 32:46 - Thank you Joaquim!
* 35:14 - Final reflections

# Check it out!
Joaquim's Gym: Attilas Gym Båstad: http://www.attilasgym.se
Decembercupen's Official Website: http://decembercupen.wordpress.com
Luciapokalen's Official Website: http://www.luciapokalen.nu 

Training Day Three Hundred Sixty Two

Tomorrow marks the date for yet another release of Bringing Awesome Back Goes Radio, this time with Joaquim Nilsson, a Swedish amateur bodybuilding athlete who has won both Decembercupen as well as Luciapokalen. Due to this, most of this day has been spent finalizing the episode so that you guys can enjoy it. Stay tuned folks!

Calves pic taken this evening after my 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: 4 x 132,2 lbs (60 kg)

# One-Arm Incline Lateral Raise

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

- Set 2: 8 x 15,4 lbs (7 kg)

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

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

# Smith Machine Calf Raise

- 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 110,2 lbs (50 kg)
- Set 5: 8 x 132,2 lbs (60 kg)
- Set 6: 8 x 154,3 lbs (70 kg)
- Set 7: 8 x 176,3 lbs (80 kg)
- Set 8: 8 x 231,4 lbs (105 kg)

# Seated Calf Raise Machine

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

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

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

- Set 4: 6 x 187,3 lbs (85 kg)
 

# MORNING WALK TIME: 44,07 MINUTES

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# Workout Notes:
Yesterday's downer on the performance department seems to have been simply a fluke. Today, everything was back to normal and so were the increases as well. Awesome!