The Andersson Chronicles

[Daniel Andersson]

Awesome quads my man

Thank you Prize

 

[Daniel Andersson]

Rotator cuff
(10 reps each)
1x10 4kg/5kg/6kg (9lb/11lb/13lb)
1x10 4kg/5kg/6kg (9lb/11lb/13lb)
1x10 4kg/5kg/6kg (9lb/11lb/13lb)
1x10 4kg/5kg/6kg (9lb/11lb/13lb)

Chest
Incline db press
1x10 24kg (~53lbs)
1x10 30kg (~66lbs)
1x05 36kg (~79lbs)( PB )
1x05 36kg (~79lbs)( PB )
1x05 36kg (~79lbs)( PB )
1x05 36kg (~79lbs)( PB )
Smith benchpress
1x10 80kg (~176lbs)
1x10 80kg (~176lbs)
1x05 80kg (~176lbs)
1x05 80kg (~176lbs)
1x05 80kg (~176lbs)
1x05 80kg (~176lbs)
1x10 60kg (~132lbs)
1x10 60kg (~132lbs)
Cablecrossovers
1x10 25kg (~55lbs)
1x10 30kg (~66lbs)
1x20 20kg (~44lbs)

Biceps
DB curl
1x10 12kg (~26lbs)
1x10 20kg (~44lbs)( PB )
1x08 16kg (~35lbs)
1x04 12kg (~26lbs)
One arm preacher curl
1x10 16kg (~35lbs)
1x10 16kg (~35lbs)
1x10 14kg (~31lbs)
1x10 14kg (~31lbs)
Assisted chinups using arms only
1x10 15kg (~33lbs)
1x10 15kg (~33lbs)

Triceps
Rope pulldown
1x10 30kg (~66lbs)
1x10 30kg (~66lbs)
1x10 50kg (~110lbs)
1x10 60kg (~132lbs)
Bar pulldown
1x10 60kg (~132lbs)
1x10 60kg (~132lbs)
Skullcrushers
1x10 35kg (~77lbs)
1x10 30kg (~66lbs)
1x10 30kg (~66lbs)

That was it for today. The pump I had in my arms was superb really nice stuff. I took two new PB's this session, first with the 36kg (~79lb) dumbbells for 5 reps multiple times, and 10 reps doing db curls with the 20kg (44lb) dumbbells. I did flat bb with 80kg (~176lbs) for multiple sets to really kill my chest. On biceps and triceps I tried to push some heavier weights this week also, and managed to do so in every exercise except for skullcrushers.

Here's some pics from today ago


The weather before I left for the gym........

Postworkout weight
(117,5kg = 259lbs (the camera is 0,2kg))

Front double biceps

Side chest

I had problems to hit the poses good as you can see..I'm really sore in my chest/shoulders and arms. My left shoulder was killing me when I was trying to do the fdb.
I painted some stuff over my ugly mug

 

[Pain]

Awesome chest and arm workout. Pump must've felt great.

You got alot of muscle mass under that fat. You should come do cardio with me.

 

[Daniel Andersson]

FAT!?!?!?!? where

 

[Robcardu]

Looking pretty large, analsson.

keep it up and some day you'll be as sexy as me or Line.

 

[Daniel Andersson]

Looking pretty large, analsson.

keep it up and some day you'll be as sexy as me or Line.

Haha thanks

 

[Daniel Andersson]

I've not mentioned that Im starting a diet today
I was talking with some guys in the vip chat before. And I've now descided to post the diet progress in here aswell

The diet looks like this:

(weight in kg) * (activity level, 30-40) = kcal

1lbs = 0,454kg


You take your weight in kg times the activity level you have.
30 is a day with low activity levels
35 is a day with normal activity levels
40 is a day with high activity levels

This is what your body need JUST to function.
When bulking you increase the kcal with 10% until you gain 0,3-0,5kg every week
When cutting you decrease the kcal with 10% until you lose 0,3-0,5kg every week

Example
A man weighing 100kg (~220lbs) with high activity bulking

(100kg) * (40) = 4000kcal

4000kcal * 10%=4400kcal / day
4000kcal * 20%=4800kcal / day
4000kcal * 30%=5200kcal / day


A man weighing 100kg (~220lbs) with high activity cutting

(100kg) * (40) = 4000kcal

4000kcal / 10%=3600kcal / day
4000kcal / 20%=3200kcal / day
4000kcal / 30%=2800kcal / day

Divide the kcal like this:

Protein
40-50%

Carbs
30-40%

Fat
Atleast 20%


And in my case it looks like this:

(117kg) * (30) = 3510
3510kcal is what my body needs in idle.
To lose fat I will start 10% under that. So my kcal intake will start at 3159kcal a day. I will update the formula every monday with my weight
My starting morning weight is 258lbs

 

[Daniel Andersson]

Im just done with the day doing my first cardio session in this diet.
30min on a crosstrainer. I burned ~330kcal

 

[Daniel Andersson]

Back
-----
Latpulldown
1x10 40kg (~88lbs)
1x10 40kg (~88lbs)
Top Deadlift
1x5 80kg (~176lbs)
1x5 120kg (~264lbs)
1x5 160kg (~352lbs)
1x8 180kg (~396bs)
Deadlift
1x5 160kg (~352lbs)
1x5 160kg (~352lbs)
1x5 160kg (~352lbs)
1x5 160kg (~352lbs)
1x1 200kg (~440lbs)
Seated machine row
1x10 70kg (~154lbs)
1x10 90kg (~198lbs)
1x10 90kg (~198lbs)
Latpulldown
1x10 60kg (~132lbs)
1x10 60kg (~132lbs)
1x10 60kg (~132lbs)

I dont know if its mental or if Im feeling the lower carbs from my diet already, cause I didn't have any energy at all today. I felt that this was going to be one of those slow sluggish workouts..I managed to do 160kg for some sets though, and because of the "lower" weight I did some of the floor deadlifting also, and did 1 rep on 200kg..but it was far from easy.
I didn't do shoulders today as I planed..I'll do them later this week with my legs instead


A pic 35min after the workout.
(Doesn't my left shoulder look swollen?, It hurt atleast..)

 

[Daniel Andersson]

My weight today is 254lbs...so I've dropped alot already...probably only water though

 

[Lionheart]

Great PBs bro.Those deads look strong as always.Im really looking forward to see how you progress as your diet goes on.Good luck to you bro and stay strong

 

[Daniel Andersson]

Thanks mate, nice to hear you like my stuff I will keep posting the diet progress after every session and update my diet every monday to keep it going. 4lbs gone already so its seems good

 

[Daniel Andersson]

Bump...I feel neglected

 

[PrinceVegeta]

hey babe diet looks good and sessions too....keep it up and u will be double the sexy lad u already are

 

[Daniel Andersson]

Thanks "babe" I'll do my best for sure

 

[Daniel Andersson]

mmmmmmmmmmmmmm fooooooooooood

 

[Glex]

Yeah...food...that's what that looks like...

 

[Daniel Andersson]

Yeah...food...that's what that looks like...

Do f**k with my cooking ok!?

 

[PrizeFighteR]

that "stuff" actually looks good!

 

[Hypocrisy86]

Hey man, congrats on all those PBs
it looks like you've lost alot of fat over the years or in good time frame
kudos for keeping the progression coming adequately.
your diet set up and info looks impressive
hope to see more updates soon man