Training Day Five Hundred Seventy Six

Long and wonderful day today, and yesterday was equally awesome. In fact, yesterday and today included a lot of cheat eating. This week we won't have any proper cheat day. Basically due to the fact that I'll be working so much that there's no time for it. Instead we've had a couple of not-so-strict days to keep us going. It feels great having them, and it'll do for now.

Hell yeah!

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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 88,1 lbs (40 kg)

- Set 4: 5 x 132,2 lbs (60 kg)
- Set 5: 5 x 154,3 lbs (70 kg)
- Set 6: 3 x 176,3 lbs (80 kg) 

# Chest Fly Machine

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

- Set 2: 12 x 121,2 lbs (55 kg)
- Set 3: 12 x 143,3 lbs (65 kg)

# Alternate Dumbbell Biceps Curl

- Set 1: 5 x 31,9 lbs (14,5 kg)

- Set 2: 5 x 42,9 lbs (19,5 kg)
- Set 3: 5 x 48,5 lbs (22 kg)
- Set 4: 3 x 59,5 lbs (27 kg)

# Barbell Curl

- Set 1: 12 x 44 lbs (20 kg)

- Set 2: 12 x 55,1 lbs (25 kg)
- Set 3: 12 x 66,1 lbs (30 kg)

# MORNING WALK TIME: 47,29 MINUTES

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# Workout Notes:
Awesome workout! The extra calories and the proper sleep sure does the trick. It's amazing to see how much good eating impacts the sleep, and in turn, the gym performance. At the university, my interest has for the most part been focused on stress and recovery - from a psychological perspective. There is no doubt in my mind that it's an important part of competitive bodybuilding and fitness athlete. By that I don't simply mean sleeping, but rather self-defined recovery - the thing that you personally view as recovery - which can be so much more than getting a good night's sleep. Oh well, enough blabbering, time to actually get that sleep!

Training Day Five Hundred Seventy Five

Working late these days due to some new activity at my work place. This means that I'm not home until 11. Usually, coming home at that hour means eating food and hitting the sack. Today will be yet another one of those days... well, unless the warm weather kills me first. Let's not keep our fingers crossed for that!

But still crunchy nonetheless...

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# WORKOUT: QUADS, ABS

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# Leg Extension Machine

- Set 1: 20 x 22 lbs (10 kg)

- Set 2: 20 x 22 lbs (10 kg)

- Set 3: 20 x 22 lbs (10 kg)
- Set 4: 20 x 22 lbs (10 kg)
- Set 5: 20 x 22 lbs (10 kg)
- Set 6: 20 x 22 lbs (10 kg)

# Thigh Abductor Machine

- Set 1: 20 x 44 lbs (20 kg)

- Set 2: 20 x 44 lbs (20 kg)

- Set 3: 20 x 66,1 lbs (30 kg)

- Set 4: 20 x 99,2 lbs (45 kg)

# Thigh Adductor Machine

- Set 1: 20 x 44 lbs (20 kg)

- Set 2: 20 x 66,1 lbs (30 kg)

- Set 3: 20 x 88,1 lbs (40 kg)

- Set 4: 20 x 121,2 lbs (55 kg)

# Decline Bench Crunches

- Set 1: 12 x Bodyweight

# Incline Bench Crunches

- Set 1: 100 x Bodyweight

# MORNING WALK TIME: 50+ MINUTES

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# Workout Notes:
Low intensity workout. Although, the rest between the sets was low, but for the most part it was smooth sailing from beginning to end. This was one of those careful workouts that's more about having the blood flow through the body than actually accomplishing anything extraordinary. No personal bests, just an easy-going workout.

Training Day Five Hundred Seventy Four

I'm currently planning and preparing for the Swedish version of the website. I have a deadline that I've set, and I'm making sure that things are going the way I want them to go. However, there are always bumps in the road, and my road is no different. Some bumps can be run right over, some require a detour. Let's go!

Hulk kept me going!

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# WORKOUT: DELTS, CALVES

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# One-Arm Cable Lateral Delt Raise (Anders Graneheim)

- Set 1: 8 x 11 lbs (5 kg)

- Set 2: 8 x 11 lbs (5 kg)
- Set 3: 12 x 11 lbs (5 kg)
- Set 4: 12 x 11 lbs (5 kg)
- Set 5: 12 x 15,4 lbs (7 kg)
- Set 6: 12 x 17,6 lbs (8 kg)

# Upright Cable Row

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

- Set 2: 12 x 88,1 lbs (40 kg)
- Set 3: 12 x 121,2 lbs (55 kg)

# Bent-Over Rear Delt Flyes (Towards Belly Button)

- Set 1: 20 x 8,8 lbs (4 kg)

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

# One-Leg Calf Press In Leg Press Machine

- Set 1: 12 x Sled
- Set 2: 12 x 88,1 lbs (40 kg)
- Set 3: 12 x 132,2 lbs (60 kg)
- Set 4: 12 x 176,3 lbs (80 kg)
- Set 5: 12 x 220,4 lbs (100 kg)
- Set 6: 12 x 242,5 lbs (110 kg)

# Standing Calf Raises

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

 

# MORNING WALK TIME: 50+ MINUTES

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# Workout Notes:
Damn good workout and I was definitely not expecting it. This morning I woke up feeling like I could use about 8 hours of more sleep. I was a bit drowsy while doing the morning cardio and I figured that the warm weather would probably result in a decline in the performance. I was pleasantly surprised to find out that the energy supply was quite good, if not awesome even!

Training Day Five Hundred Seventy Three

When it's cheat day, the mind is all about having fun and enjoying food. When the next day arrives, all the stuff that you've forgotten about is there to quickly remind you that they need to be taken care of. Today that included preparing 3 kilos (6,6 lbs) of chicken. Luckily we got our Actifry Essential from Tefal, which makes thing a bit easier. In any case, mmmmm... chicken.

Making about a weeks worth of chicken at a time!

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# WORKOUT: HAMSTRINGS, TRICEPS

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# Arne Lundell Cable Special

- Set 1: 20 x 55,1 lbs (25 kg)
- Set 2: 20 x 77,1 lbs (35 kg)
- Set 3: 20 x 99,2 lbs (45 kg)

# Stiff-Legged Deadlifts

- Set 1: 12 x 110,2 lbs (50 kg)

- Set 2: 12 x 110,2 lbs (50 kg)
- Set 3: 12 x 154,3 lbs (70 kg)

# One-Arm Triceps Cable Pushdowns (Warm-Up)

- Set 1: 12 x 11 lbs (5 kg)

- Set 2: 12 x 11 lbs (5 kg)

# Triceps Cable Pushdowns (Dropset)

- Dropset 1: 20 x 66,1 lbs (30 kg)

- Dropset 2: 12 x 44 lbs (20 kg)

- Dropset 3: 12 x 22 lbs (10 kg)

# Behind Neck Dumbbell Triceps Extension

- Set 1: 5 x 15,4 lbs (7 kg)

- Set 2: 12 x 8,8 lbs (4 kg)

 

# MORNING WALK TIME: 53,18 MINUTES

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# Workout Notes:
Not really a good workout. I had a good ol' headache visiting me, and it was not planning on leaving before the gym time was at an end. Basically I pushed through for the time being and I'm saving the energy for tomorrow's workout - delts and calves.

Cheat Day One Hundred Eight

Awesomeness incoming! Yes, because today I'm not only eating whatever I want, I'm also heading over to my old buddies for a night of gaming. That means that we're bringing out goodies of today as well as nuggets from the past. These will most likely include everything from Commodore 64 classics to the slightly more modern games such as Mario Kart 8. Time to enjoy life!

A bit disappointed with the ice cream, but the Sushi even things out!

One of these games may just be played tonight!

Training Day Five Hundred Seventy Two

Tomorrow is a good day. Not just because it's a cheat day, but because it's a day with friends. My old buddies and I are getting together to play old school games. Usually that means anything from Commodore 64 to Amiga 500 or Nintendo 8-bit. It'll be a good time for sure! Today, however, at work, included some sauna time. This is good for the mind but awful for my gym performance. Oh well, that's life!

And I won...

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# WORKOUT: BACK, TRAPEZIUS, FOREARMS

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# Deadlifts

- Set 1: 12 x 132,2 lbs (60 kg)
- Set 2: 12 x 132,2 lbs (60 kg)
- Set 3: 12 x 132,2 lbs (60 kg)
- Set 4: 12 x 132,2 lbs (60 kg)

# Straight-Arm Pulldowns

- Set 1: 12 x 55,1 lbs (25 kg)

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

# Dumbbell Shrugs

- Set 1: 12 x 70,5 lbs (32 kg)
- Set 2: 12 x 70,5 lbs (32 kg)

# Reverse Cable Curl (Dropset)

- Dropset 1: 20 x 66,1 lbs (30 kg)

- Dropset 2: 12 x 44 lbs (20 kg)

- Dropset 3: 12 x 22 lbs (10 kg)

# MORNING WALK TIME: 37,51 MINUTES

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# Workout Notes:
Not much to say about this workout. Due to exhaustion, as well as a bit too much sauna, this had to be a playful workout. There was no way in hell that I'd be able to perform at the level I'd be able to if I'd feel refreshed. Hence, I had a good time with the weights and focused on mastering the techniques. Good for now.

Training Day Five Hundred Seventy One

We're closing in on the end of a new work week after leaving a crazy one behind. Actually, I'm still feeling the effect from last week. On Saturday I was at an amusement park riding attractions. After a whole day of that - adding my motion sickness to the picture - I'm still feeling a bit sick at times, for instance while driving my car. In any case, I'm sure that crap will fade soon, and right now I got things to do. Wipe it off!

It sure is...

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# WORKOUT: CHEST, BICEPS

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# Lying Chest Press Machine

- Set 1: 8 x 44 lbs (20 kg)

- Set 2: 8 x 44 lbs (20 kg)

- Set 3: 8 x 74,9 lbs (34 kg)

- Set 4: 8 x 105,8 lbs (48 kg)
- Set 5: 8 x 134,4 lbs (61 kg)
- Set 6: 8 x 165,3 lbs (75 kg) 
- Set 7: 8 x 180,7 lbs (82 kg) 

# Chest Fly Machine

- Set 1: 12 x 40 lbs (18,1 kg)

- Set 2: 12 x 60 lbs (27,2 kg)
- Set 3: 12 x 80 lbs (36,2 kg)
- Set 4: 12 x 110 lbs (49,8 kg)

# Preacher Curl

- Set 1: 12 x 33 lbs (15 kg)

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

# Cable Curl

- Set 1: 12 x 22,5 lbs (10,2 kg)

- Set 2: 12 x 30 lbs (13,6 kg)
- Set 3: 12 x 40 lbs (18,1 kg)
- Set 4: 6 x 50 lbs (22,6 kg)

# MORNING WALK TIME: N/A

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# Workout Notes:
You can't nothing but love a chest and biceps workout. Up until entering the gym I had been eating a bit more than usual just to feel mentally prepared. I guess the trick worked since the feeling was awesome from beginning to end. All that is left now is slipping back into the chair and enjoy what's left of the day. With a workout like this I think that I can push through a couple more hectic days.