Bringing Awesome Back

Friday, May 16, 2014

Training Day Five Hundred Fifty Eight

Hey, the weekend is here, and for once I'm actually free! The last few days have been heavy on the workload, and yesterday I had my final lecture at the University of Halmstad. Once I got home I also noticed that I had received my Bachelor Degree. It's a degree in Social Science, majoring in Psychology. I'm really proud that I'm starting to hit the end of this tunnel. Now begins the work of building my own company. My plan is to make it into an adventure, just like my weight journey. Let's see how that goes!

Every day I'm pushing... further and further!

# WORKOUT: HAMSTRINGS, TRICEPS

# Lying Leg Curls

- Set 1: 12 x 22 lbs (10 kg)
- Set 2: 12 x 22 lbs (10 kg)
- Set 3: 12 x 33 lbs (15 kg)
- Set 4: 12 x 44 lbs (20 kg)
- Set 5: 12 x 55,1 lbs (25 kg)
- Set 6: 12 x 66,1 lbs (30 kg)

# Cable Triceps Pushdowns

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

- Set 2: 12 x 33 lbs (15 kg)

- Set 3: 12 x 44 lbs (20 kg)

- Set 4: 12 x 66,1 lbs (30 kg)

- Set 5: 12 x 88,1 lbs (40 kg)

- Set 6: 7 x 132,2 lbs (60 kg)

# One-Arm Cable Triceps Pushdowns

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

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

# MORNING WALK TIME: 42,27 MINUTES

# Workout Notes:
Pretty good workout, although I've been terribly tired all day long. The past weekend and Fitnessgalan did take a huge chunk out of my energy supply. It was definitely a hectic time doing 3 lectures and pulling off a video reportage at the same time. But, we did it and here we are now. I'll simply have to work with what I got and recover as soon as possible. You can find my lecture here, and the video reportage here.

Thursday, May 15, 2014

Fat To Fit | Fitnessgalan 2014 - Globen, Stockholm

How can a person who hates physical training suddenly become a highly motivated training freak? How does a body transformation from excessive abdominal skin to visible abs start? Fat to fit (or "Fet till fit") is a lecture by me, in Swedish, that describes a personal journey from 140 kilos (308 lbs) severe obesity to a fit physique. This is a lecture where I try to openly talk about the work that I've done with my body as well as with myself as a person. The work has included a body weight cut in half as well as skin removal surgery. I am extremely proud to have been presented this opportunity, and I hope you guys enjoy the lecture.

The first slide presented during my lecture.

Wednesday, May 14, 2014

Training Day Five Hundred Fifty Seven

This morning the reportage from Fitnessgalan 2014 was finally released. What awaits right now is uploading and finishing the video that we recorded of my lecture. It's about 40 minutes long and it tells the story of going from obesity to fitness. Hopefully you guys will enjoy that. Stay tuned!

To be correct, dirty mirror selfie time!

# WORKOUT: BACK, TRAPEZIUS, FOREARMS

# Leverage Seated Row

- 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 110,2 lbs (50 kg)
- Set 5: 11 x 132,2 lbs (60 kg)

# Dumbbell Shrugs

- Set 1: 20 x 31,9 lbs (14,5 kg)

- Set 2: 20 x 42,9 lbs (19,5 kg)

- Set 3: 20 x 59,5 lbs (27 kg)

- Set 4: 20 x 70,5 lbs (32 kg)

# Behind The Back Cable Wrist Curls

- Set 1: 20 x 110,2 lbs (50 kg)

- Set 2: 20 x 132,2 lbs (60 kg)

# Reverse Cable Curl

- Set 1: 20 x 66,1 lbs (30 kg)

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

# MORNING WALK TIME: 38,16 MINUTES

# Workout Notes:
At work we sat in the sauna for a good few minutes. Working out straight after that isn't really the best thing in the world. But, when that's the only option you have, you simply have to work with it. In order to make things slightly better, I had myself an apple and plenty of water prior to heading into the gym. It was decent.

Bringing Awesome Back Goes Fitnessgalan 2014

It's yet again time for another reportage in the name of bodybuilding and fitness. This time Bringing Awesome Back travels all the way to Globen, Stockholm, visiting Fitnessgalan 2014. During my visit I held a lecture, talking about my journey from obesity to fitness. But, just as always, the visit also included a few good talks with various profiles within the industry. Keep your eyes wide open and prepare for over an hour of visual candy!

Most of the guest featured in the Fitnessgalan reportage!

Tuesday, May 13, 2014

Training Day Five Hundred Fifty Six

The past weekend offered an amazing time at Fitnessgalan. I got to meet a lot of the people that my girlfriend and I love to have a chat with. For those of you who look forward to seeing our reportage, have no fear, it's already edited and awaiting rendering. The same goes for my lecture, which well be put on YouTube shortly!

Back home where I belong!

# WORKOUT: CHEST, BICEPS

# Bench Press

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

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

- Set 3: 5 x 88,1 lbs (40 kg)

- Set 4: 1 x 154,3 lbs (70 kg)

- Set 5: 1 x 176,3 lbs (80 kg)

- Set 6: 1 x 198,4 lbs (90 kg) Fail

- Set 7: 1 x 198,4 lbs (90 kg) Fail

# Incline Bench Dumbbell Chest Press

- Set 1: 20 x 37,4 lbs (17 kg)

- Set 2: 20 x 48,5 lbs (22 kg)
- Set 3: 5 x 65 lbs (29,5 kg)

# Cable Chest Flyes

- Set 1: 20 x 22 lbs (10 kg)

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

# Alternate Dumbbell Biceps Curl

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

- Set 2: 12 x 26,4 lbs (12 kg)
- Set 3: 8 x 37,4 lbs (17 kg)

# Bent-Over Cable Concentration Curl

- Set 1: 20 x 11 lbs (5 kg)

- Set 2: 20 x 22 lbs (10 kg)
- Set 3: 20 x 33 lbs (15 kg)

# Dumbbell Biceps Curl

- Set 1: 30 x 15,4 lbs (7 kg)

# MORNING WALK TIME: 44,41 MINUTES

# Workout Notes:
Since we've been cheating on the diet pretty much all weekend, today's workout felt great. No tiresome grinding and there was energy to keep me going. Right now I'm feeling rather low - I guess all the work that I've put in is taking a toll.

Wednesday, May 7, 2014

Training Day Five Hundred Fifty Five

This is the last workout before heading up to Globen, Stockholm. As of right now I'm rehearsing the lecture that I'll hold during Fitnessgalan, and I'm also looking into what I want to bring you guys. The only thing that I'm certain of is that I want the final message to be clear; no matter who you are, you can still change things for the better. In essence, don't forget to keep Bringing Awesome Back!

First slide that will be shown during my lecture at Fitnessgalan 2014.

# WORKOUT: QUADS, ABS

# Leg Press Machine / Leg Extension Machine (Superset)

- Set 1: 50 x 44 lbs (20 kg) / 50 x 22 lbs (10 kg)

- Set 2: 50 x 66,1 lbs (30 kg) / 50 x 22 lbs (10 kg)

# Decline Bench Crunches / Hanging Leg Raises (Superset)

- Set 1: 15 x Bodyweight / 15 x Bodyweight
- Set 2: 15 x Bodyweight / 15 x Bodyweight

# MORNING WALK TIME: 45,49 MINUTES

# Workout Notes:
Last workout and yet another short one. I'm working hard on putting things in perspective. This week, while I wouldn't personally have chosen to workout this way, I'm telling myself that it's only one week in a whole year. What happens now won't dictate the result that's in the future. I simply have to be smart about my diet.

Radio Episode #25: Andreas Malm | Bodybuilding Athlete

With a long and impressive track record, today's guest joins the show and shares his own experiences from the lifestyle of bodybuilding and fitness. Andreas Malm is a competitive athlete with roots in bodybuilding, stretching further into today's class of Classic Bodybuilding. His performance on stage, as well as his knowledge of the work done by prior athletes, is true to the sport. This is our opportunity to learn a thing or two from a man who has gone through many battles. Tune in and hear what the seasoned veteran has to say!

CLICK HERE FOR A DIRECT LINK TO THE EPISODE

Or use the Media Player further down!

# INTERVIEW TIMELINE:

* 00:00 - Opening talk
* 05:12 - Andreas is introduced
* 03:45 - Andreas on "koddaspark" and being a soccer goalie
* 06:12 - Andreas on Luciapokalen 2013 and his path into coaching
* 08:13 - Andreas on his path into competitive bodybuilding
* 10:40 - Andreas on gaining knowledge "back in the day"
* 12:12 - Andreas on being serious with your goals
* 16:42 - Andreas compares today's gym lifestyle with the old days
* 19:29 - Andreas on why he doesn't talk a lot about his lifestyle
* 23:21 - Andreas on childhood, adulthood and lessons learned
* 26:42 - Andreas on competing with school back in the schedule
* 28:02 - Andreas on bodybuilding and being a family man
* 30:12 - Andreas is tested on his He-Man knowledge
* 32:52 - Andreas on placing second at Swedish Masters
* 37:15 - Andreas on coaching and important qualities
* 40:37 - Andreas on dieting and over-complicating things
* 44:00 - Andreas answers 10 quick questions
* 50:11 - Andreas shares final tips from his own life experience
* 51:01 - Thank you Andreas!
* 53:25 - Final reflections

# Check it out!
See what Andreas is posting on Instagram: http://instagram.com/andreasmalm1
Get in touch with Andreas on Facebook: https://www.facebook.com/andreas.malm.5