Training Day Four Hundred Eighty Four

There's been some rescheduling this weekend, as I've hit the wall of exhaustion. Yesterday was supposed to be a training day as well as a cheat day. However, once the morning started, it was rough enough just trying to eat whatever I wanted. I decided to take the day off, stay in zombie mode, and kick some ass today instead - and here we are!

Lateral Delt Raise!

Rear Delt Row!

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# WORKOUT: DELTS, CALVES

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# One-Arm Lateral Delt Raise

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

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

- Set 3: 8 x 13,2 lbs (6 kg)

- Set 4: 8 x 26,4 lbs (12 kg)
- Set 5: 8 x 42,9 lbs (19,5 kg)

# Incline Bench Dumbbell Row

- Set 1: 8 x 20,9 lbs (9,5 kg)

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

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

- Set 4: 8 x 42,9 lbs (19,5 kg)
- Set 5: 8 x 70,5 lbs (32 kg)

# Standing Calf Raise

- Set 1: 20 x Bodyweight

- Set 2: 20 x Bodyweight
- Set 3: 20 x Bodyweight
- Set 4: 20 x Bodyweight
- Set 5: 20 x Bodyweight
- Set 6: 20 x Bodyweight

# One-Leg Calf Press In Leg Press Machine

- Set 1: 12 x 88,1 lbs (40 kg)

- Set 2: 12 x 132,2 lbs (60 kg)

- Set 3: 12 x 143,3 lbs (65 kg)

- Set 4: 12 x 154,3 lbs (70 kg)

 

# MORNING WALK TIME: 30,20 MINUTES

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# Workout Notes:
I had myself a pretty decent workout now that I've had an extra day of rest. It started with a pretty good and strong Lateral Delt Raise and continued with a decent - but not awesome - Rear Delt Row. The calves got "one-uped" as far as reps go on the last exercise. It feels good being back on track.

Cheat Day Ninety One

Uh... This has definitely not been a good day as far as eating is concerned. I started this morning with feeling completely smashed and off my game. I had planned for a workout, but that was soon scrapped as I realized that nothing good would come out of it. I think this is most likely due to the heavy workload lately. Oh well, nothing a bit of good eating can't fix.

Breakfast is not breakfast without peanut butter in any shape or form!

Raspberry marmalade on top of this beauty!

Bag of candy number one!

Half a kebab roll!

Second bag of candy!

Home made guacamole in the making!

Time to dig in!

Cheddar popcorn is slowly becoming a cheat day classic!

# Estimated Total Calorie Intake: 5500+

# What's up tonight?
It's definitely bedtime at this point, and even though it's been a real slow day it's still been a good one - considering it's been spent with my baby. All that is left is hitting the sack and getting ready for a new day. Good night folks!

Training Day Four Hundred Eighty Three

A few days have passed since my girlfriend had her "incident". At this point we still don't have any clue as to what has happened to her health, nor why there is a decline. We did, however, make a visit to the local health office and have an ECG done. The pulse is still low and there's no sign of any major abnormalities. We're doing all that we can in order to see a cardiologist. At 28 you shouldn't have blood clots, heart issues, and all that crap!

Leg curls in the making!

A lil' triceps pose after the workout was done.

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# WORKOUT: HAMSTRINGS, TRICEPS

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# One-Leg Lying Leg Curl

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

- Set 2: 8 x 11 lbs (5 kg)

- Set 3: 8 x 15,4 lbs (7 kg)

- Set 4: 8 x 19,8 lbs (9 kg)
- Set 5: 8 x 26,4 lbs (12 kg)
- Set 6: 8 x 37,4 lbs (17 kg)

# Close-Grip 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 88,1 lbs (40 kg)
- Set 6: 8 x 132,2 lbs (60 kg)
- Set 7: 7 x 176,3 lbs (80 kg)
- Set 8: 4 x 187,3 lbs (85 kg) 

# Standing One-Arm Dumbbell Triceps Extension

- Set 1: 8 x 15,4 lbs (7 kg)

- Set 2: 3 x 31,9 lbs (14,5 kg)

# MORNING WALK TIME: 30,19 MINUTES

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# Workout Notes:
The workout is yet again on a decline. But, then again, it's no wonder considering the amount of stress and work that's going on lately. It's tiresome, and there's less time for sleep and recovery. It's what's to be expected right now, and I'm dead set on pushing through.

Training Day Four Hundred Eighty Two

The hectic times continue, but at the same time, so does the problem solving. On that positive note, today offered the relief of having one of the cars go through the yearly inspection. I'll be honest, that car has given us some serious hassle ever since we brought it home. In any case, the most important thing right now is my girlfriend's health. She's gradually improving ever since our last hospital visit, but we're still in the dark as far as what has actually happened. Oh, and for those of you who haven't yet noticed that a new episode of Bringing Awesome Back Goes Radio has arrived, episode 17 got uploaded this morning. Find it here!

Lat spread pic taken at the gym after my workout.

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# WORKOUT: BACK, TRAPEZIUS, FOREARMS

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# Half-Range Stiff-Legged Deadlifts With Rotating Shrugs

- Set 1: 30 x 44 lbs (20 kg)

- Set 2: 30 x 44 lbs (20 kg)

- Set 3: 30 x 44 lbs (20 kg)

# Wide-Grip Lat Pulldowns

- 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 176,3 lbs (80 kg)

# Shrugs In Multi-Press Machine

- Set 1: 12 x 110,2 lbs (50 kg)

- Set 2: 12 x 154,3 lbs (70 kg)

- Set 3: 12 x 220,4 lbs (100 kg)

- Set 4: 11 x 440,9 lbs (200 kg)

# Palms-Up Barbell Wrist Curl Over A Bench

- Set 1: 12 x 44 lbs (20 kg)

- Set 2: 12 x 49,6 lbs (22,5 kg)

- Set 3: 12 x 55,1 lbs (25 kg)

- Set 4: 8 x 88,1 lbs (40 kg)

# Reverse Barbell Curl

- Set 1: 12 x 44 lbs (20 kg)

- Set 2: 12 x 44 lbs (20 kg)

- Set 3: 12 x 49,6 lbs (22,5 kg)
- Set 4: 12 x 88,1 lbs (40 kg)

# MORNING WALK TIME: 30,01 MINUTES

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# Workout Notes:
Well, it's still the same theme. The strength isn't really there, and there's good reason for it. A lot of work and a lot of stress takes a toll, and this is what's to be expected right now. I'll keep going strong until we're at the end of the tunnel, and in the beginning of a new one!

Radio Episode #17: Joseph Tekie | Fitness Athlete

The King has finally arrived, and it's time to roll out the red carpet. Joseph "Chinskungen" Tekie is known within the world of Fitness for his great performance on the chin up bar. In episode 17, Joseph shares everything from his own personal thoughts that have carried him to victory, to how he helps clients accomplish health and fitness goals. Tune in and learn what his Majesty has to say about it all!

CLICK HERE FOR A DIRECT LINK TO THE EPISODE

Or use the Media Player further down!

# INTERVIEW TIMELINE:

* 00:00 - Opening talk
* 07:03 - Joseph is introduced
* 07:19 - Joseph on where the name "Chinskungen" comes from
* 08:23 - Joseph on his transition from team sports to individual sports 
* 14:06 - Joseph on how he got beat by two Gladiators in chin ups
* 15:50 - Joseph on why he doesn't give up when being beat
* 17:35 - Joseph on his motivational thoughts for competing
* 18:36 - Joseph on having to do things that's not fun
* 20:26 - Joseph on lack of knowledge when trying out a new lifestyle
* 22:16 - Joseph on health and well-being as motivator when training hard 
* 24:12 - Joseph on getting help and helping others accomplishing their goals
* 27:11 - Joseph on why he's not beaten his own record yet
* 29:00 - Joseph on how his lifestyle changed when he stepped up his game
* 30:22 - Joseph on motivating beginners to go through barriers 
* 32:53 - Joseph on taking a break from training and diet 
* 34:34 - Joseph on freezing during diet
* 35:40 - Joseph on using nervousness as a positive trigger
* 37:59 - Joseph on appreciating a loss
* 38:39 - Joseph on trying something that he knows he can't be the best in
* 39:06 - Joseph on why he doesn't compete in bodybuilding
* 41:21 - Joseph answers 10 quick questions
* 44:50 - Joseph shares final tips from his own life experience
* 46:01 - Thank you Joseph!
* 47:47 - Final reflections

# Check it out!
Visit Joseph's Website: http://www.josephtekie.com
See what Joseph is posting on Instagram: http://www.instagram.com/josephtekie
Get in touch with Joseph on Facebook: https://www.facebook.com/joseph.tekie
Like Joseph's Facebook Page: https://www.facebook.com/chinskungen
Follow Joseph on Twitter: https://twitter.com/chinskungen
Nutra Elite: http://www.nutraelite.se

Training Day Four Hundred Eighty One

Exhaustion... I'm not quite there yet, but the road is certainly heading towards that direction. The current situation with my girlfriend's illness is taking a toll on our well-being, and there's a lot that needs to be done in order to cope with the situation. However, there is light at the end of the tunnel. What is it? Our complete devotion to each other, as well as riding out any shitstorm that might hit us.

Side chest pic at the gym!

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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 132,2 lbs (60 kg)
- Set 5: 5 x 176,3 lbs (80 kg)

- Set 6: 1 x 202,8 lbs (90 kg)

 

# Leverage Chest Press

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

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

- Set 3: 8 x 220,4 lbs (100 kg)

- Set 4: 6 x 242,5 lbs (110 kg)

# Alternate Cross Body Hammer Curls

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

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

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

- Set 4: 5 x 70,5 lbs (32 kg)

# Seated Decline Bench Dumbbell Curl

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

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

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

- Set 4: 2 x 42,9 lbs (19,5 kg)

# MORNING WALK TIME: 28+ MINUTES

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# Workout Notes:
Not too good of a workout. I've had a long day of work and wasn't able to hit the gym until 10 in the evening. I had to decrease quite a few weights as well as rush things through. I guess this is what needs to be done for now.

Training Day Four Hundred Eighty

It's day two of my girlfriend at the hospital, and things are still highly unclear as to what have led to the current situation. As of right now it might not even be a blood clot, which makes the situation even more complex. The uncertainty of it all is what makes it worse, and I can't stop thinking about my very own "gottenos". This entry will be short, just as every other entry until my baby comes home again.

My baby and I outside Mr Olympia expo 2013.

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# WORKOUT: QUADS, ABS

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# Dumbbell Rear Lunge

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

- Set 2: 8 x 22 lbs (7 kg)

- Set 3: 8 x 20,9 lbs (9,5 kg)

- Set 4: 8 x 26,4 lbs (12 kg)
- Set 5: 8 x 31,9 lbs (14,5 kg)
- Set 6: 8 x 54 lbs (24,5 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 132,2 lbs (60 kg)
- Set 4: 8 x 176,3 lbs (80 kg)

# Cable Crunches Seated On Bench

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

- Set 2: 20 x 88,1 lbs (40 kg)
- Set 3: 20 x 110,2 lbs (50 kg)
- Set 4: 20 x 132,2 lbs (60 kg)

# MORNING WALK TIME: 28,39 MINUTES

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# Workout Notes:
The workout was done. Let's keep it at that!