Bringing Awesome Back

Thursday, March 20, 2014

Training Day Five Hundred Twenty One

It's that time again, the time that we're all waiting for. What am I talking about? Chest and biceps of course! The day has had it's usual work and grind, but all that matters little once you hit the gym and get to do what you love to do. Much love!

Posing in the sunshine... kinda!

# WORKOUT: CHEST, BICEPS

# Incline Bench Dumbbell Chest Press

- Set 1: 5 x 22 lbs (10 kg)

- Set 2: 5 x 22 lbs (10 kg)

- Set 3: 5 x 39,6 lbs (18 kg)

- Set 4: 5 x 57,3 lbs (26 kg)
- Set 5: 5 x 74,9 lbs (34 kg)

# Seated Chest Press Machine

- Set 1: 8 x 100 lbs (45,3 kg)

- Set 2: 8 x 110 lbs (49,8 kg)

- Set 3: 8 x 120 lbs (54,4 kg)

- Set 4: 6 x 150 lbs (68 kg)

# Spider Curl (EZ-Bar)

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

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

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

- Set 4: 8 x 55,1 lbs (25 kg)

- Set 5: 8 x 55,1 lbs (25 kg)

- Set 6: 8 x 66,1 lbs (30 kg)

# Kneeling Cable Curl Over Head (Rope)

- Set 1: 12 x 20 lbs (9 kg)

- Set 2: 12 x 30 lbs (13,6 kg)

- Set 3: 12 x 40 lbs (18,1 kg)
- Set 4: 12 x 45 lbs (20,4 kg)

# Dumbbell Curl (Alternate)

- Set 1: 6 x 35,2 lbs (16 kg)

- Set 2: 4 x 44 lbs (20 kg)

# MORNING WALK TIME: N/A

# Workout Notes:
Had myself a quick and trouble free workout. After talking to Samir Troudi at Exhale Gym last weekend, I decided to try out some new exercises as well as fiddling around with the position of my arms. It did feel a bit better so I'm going to stick with this for now.

Wednesday, March 19, 2014

Training Day Five Hundred Twenty

It's been an awesome day with yet another episode of Bringing Aweome Back Goes Radio recorded. For those of you who missed the news, the guest is none other than bodybuilder Jesper Kvarnhammar. Next Wednesday, at 6 o'clock in the morning, the goodies are out!

Doing One-Leg Leg Press!

# WORKOUT: QUADS, ABS

# One-Leg Leg Press

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

- Set 2: 12 x 44 lbs (20 kg)
- Set 3: 12 x 88,1 lbs (40 kg)
- Set 4: 12 x 132,2 lbs (60 kg)
- Set 5: 12 x 176,3 lbs (80 kg)
- Set 6: 12 x 220 lbs (100 kg)
- Set 7: 8 x 253,5 lbs (115 kg)

# Leg Extension Machine

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

- Set 2: 12 x 66,1, lbs (30 kg)
- Set 3: 12 x 77,1 lbs (35 kg)
- Set 4: 12 x 88,1 lbs (40 kg)
- Set 5: 12 x 99,2 lbs (45 kg)

# Decline Bench Crunches

- Set 1: 10 x Bodyweight

- Set 2: 10 x Bodyweight

# Seated Leg Raise

- Set 1: 12 x Bodyweight

- Set 2: 12 x Bodyweight
- Set 3: 12 x Bodyweight
- Set 4: 12 x Bodyweight

# MORNING WALK TIME: 29,45 MINUTES

# Workout Notes:
Real good session today. I could hardly even feel my legs half-way through the workout. On the last set of One-Leg Leg Press, my girlfriend was assigned spotter and things started to burn real good in the quads. I guess that's what you call an awesome workout?!

Monday, March 17, 2014

Training Day Five Hundred Nineteen

A new week has arrived and mine will be busy busy busy. I've only got one day off from work and that day I'll record the next episode of Bringing Awesome Back Goes Radio. Prior to that I have some research to do in order to have a good interview. For those of you who do not yet know, the guest is none other than bodybuilder Jesper Kvarnhammar.

Little Photoshoot from the workout at Exhale during the weekend.

# WORKOUT: DELTS, CALVES

# Seated Leverage Shoulder 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 132,2 lbs (60 kg)
- Set 5: 7 x 154,3 lbs (70 kg)
- Set 6: 3 x 165,3 lbs (75 kg)

# Face Pulls

- 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 88,1 lbs (40 kg)
- Set 7: 8 x 121,2 lbs (55 kg)
- Set 8: 8 x 143,3 lbs (65 kg)

# Upright Cable Row

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

- Set 2: 8 x 77,1 lbs (35 kg)

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

- Set 4: 8 x 121,2 lbs (55 kg)
- Set 5: 8 x 147,7 lbs (67 kg)

# Seated Calf Raise

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

- Set 2: 12 x 22 lbs (10 kg)
- Set 3: 12 x 44 lbs (20 kg)
- Set 4: 12 x 55,1 lbs (25 kg)
- Set 5: 12 x 77,1 lbs (35 kg)
- Set 6: 12 x 99,2 lbs (45 kg)

# One-Leg Calf Press In Leg Press Machine

- Set 1: 12 x 88,1 lbs (40 kg)

- Set 2: 12 x 88,1 lbs (40 kg)

- Set 3: 12 x 110,2 lbs (50 kg)

- Set 4: 12 x 143,3 lbs (65 kg)

# MORNING WALK TIME: 31,41 MINUTES

# Workout Notes:
I actually had a bit of delts training going on at Exhale Gym this past weekend, but it wasn't anything real straining so I figured I was good and ready for another session today. However, the delts were slightly more worn that I'd expected, which meant that I had a minor decrease in the performance. I guess that's what's to be expeced.

Sunday, March 16, 2014

Training Day Five Hundred Eighteen

It's been an awesome weekend, and to be fair, I've kind of missed out on one training entry. For those of you who read the blog frequently, you might know that I was in Gothenburg watching Backstreet Boys with my baby. After that was done we decided to take a trip to Exhale Gym and get ourselves a workout. What really sucked was that the car didn't start. What was awesome was that we got that fixed and continued on to do a video reportage after our workout was done. The reportage can be watched on YouTube or on the website by clicking here.

Doing One-Arm Triceps Pushdowns!

# WORKOUT: HAMSTRINGS, TRICEPS

# Stiff-Legged Dumbbell Deadlift

- Set 1: 12 x 15,4 lbs (7 kg)

- Set 2: 12 x 20,9 lbs (9,5 kg)

- Set 3: 12 x 31,9 lbs (14,5 kg)

- Set 4: 12 x 37,4 lbs (17 kg)
- Set 5: 12 x 48,5 lbs (22 kg)
- Set 6: 12 x 59,5 lbs (27 kg)
- Set 7: 12 x 70,5 lbs (32 kg)
- Set 8: 12 x 81,5 lbs (37 kg)

# One-Arm Cable Pushdowns

- Set 1: 12 x 11 lbs (5 kg)

- Set 2: 12 x 11 lbs (5 kg)

- Set 3: 12 x 22 lbs (10 kg)

- Set 4: 12 x 28,6 lbs (13 kg)
- Set 5: 12 x 33 lbs (15 kg)

# Triceps Cable Pushdowns (Rope)

- 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: 7 x 77,1 lbs (35 kg)

# MORNING WALK TIME: N/A

# Workout Notes:
After a weekend of "food cheatery" it was bound to be a good workout - and it was! I'm not really keeping score this time, so I can't tell if there were any real good increases on the weight department. But what I can say is that everything felt just fine and dandy. Also, I did carry with me some good tips from Samir Troudi as far as hamstrings training goes. Naturally it was incorporated in today's workout.

Bringing Awesome Back Goes Exhale Hardcore Gym

Yeah buddy! My girlfriend and I had an awesome weekend up in Gothenburg. The weekend was a celebration of sort, basically due to two things: a) my girlfriend's birthday is coming up, and b) she wanted to see a Backstreet Boys concert. Oh well, that's life, I did take her to see Alice Cooper. I guess we're even now. In any case, before heading home we decided to take a little detour and have a session at Exhale Gym. Luckily a few familiar faces turned up, so we decided on picking up the microphone and do a little reportage. Here it is folks!

Little photoshoot from the workout.

Don't you just love these two?

Thursday, March 13, 2014

Training Day Five Hundred Seventeen

Tomorrow will be an awesome day! Yet again we're traveling to Gothenburg to have a good time. This time it's not Fitnessfestivalen or any event in the name of bodybuilding. It's in fact a concert. Adding to that, we're also staying at a nice hotel and thinking about getting a workout done at Exhale Gym. Let's hope I get to meet some of you guys there!

Lat spread pic taken this morning after breakfast.

# WORKOUT: BACK, TRAPEZIUS, FOREARMS

# Half-Ranged 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)

# Deadlifts

- Set 1: 12 x 88,1 (40 kg)

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

# Chins

- Set 1: 5 x Bodyweight

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

# Behind The Back Cable Wrist Curls

- Set 1: 12 x 30 lbs (13,6 kg)

- Set 2: 12 x 40 lbs (18,1 kg)

- Set 3: 12 x 60 lbs (27,2 kg)
- Set 4: 12 x 75 lbs (29,4 kg)

# Reverse Cable Curl

- Set 1: 12 x 30 lbs (13,6 kg)

- Set 2: 12 x 40 lbs (18,1 kg)

- Set 2: 12 x 50 lbs (22,6 kg)

# MORNING WALK TIME: 30,13 MINUTES

# Workout Notes:
Today I had to carry out my workout in Båstad due to work, which meant that some of the equipment wasn't what I was used to. Adding to that I also tried out deadlifts. It still caused issues with my lower back, so I stopped way before my limit. It was a bit of a downer since I had myself a real good back session last workout. Oh well, it'll have to do for now. Tomorrow holds good stuff!

Wednesday, March 12, 2014

Radio Episode #21: Anders Lundgren | Bodybuilding Athlete And Coach

Today's guest is no newcomer to the sport of bodybuilding. Anders Lundgren has a personal track record that is both extensive and injury-filled. He's continuously found ways to overcome the barriers that have been presented to him and he's inspired many of his clients and followers by openly blogging about his battles. This is an awesome opportunity for us to hear what might motivate a hard-working athlete into going through pain and suffering in order to one day shine on stage. This and much more on episode twenty one of Bringing Awesome Back Goes Radio!

CLICK HERE FOR A DIRECT LINK TO THE EPISODE

Or use the Media Player further down!

# INTERVIEW TIMELINE:

* 00:00 - Opening talk
* 05:02 - Anders is introduced
* 05:12 - Anders on his injuries prior to competition
* 08:09 - Anders on where his love for bodybuilding started
* 09:46 - Anders on his shop in Jönköping
* 10:31 - Anders on the future of hardcore gyms
* 12:59 - Anders on the integration of bodybuilding in society
* 16:05 - Anders on his view on bodybuilding as a lifestyle
* 17:59 - Anders on having bodybuilding as a job
* 20:04 - Anders on giving too much and ignoring yourself
* 23:34 - Anders on money as a motivator
* 26:18 - Anders on his wife Mia's journey and her impact on his life
* 30:49 - Anders on the need for support during diet
* 36:51 - Anders on preparing people for barriers during a competitive diet
* 43:23 - Anders on issues with using the scale during diet
* 45:50 - Anders on training legs and overcoming anxiety
* 48:15 - Anders on training legs during a competitive diet
* 48:56 - Anders answers 10 quick questions
* 52:55 - Anders shares final tips from his own life experience
* 53:23 - Thank you Anders!
* 55:32 - Final reflections

# Check it out!
Read what Anders is blogging about: http://anderslundgren.blogspot.se
Read what Anders' wife is blogging about: http://mialundgren73.blogspot.se
See what Anders is posting on Instagram: http://instagram.com/anders_lundgren
Get in touch with Anders on Facebook: https://www.facebook.com/anders.lundgren.73
MA Body Nutrition: http://www.bodynutrition.se