Phew... Seven days spent in Alanya, Turkey. I've been working there for a week, taking care of 5 wonderful kids. We've done everything from boat trips to shopping. I arrived back at Halmstad Airport 6 o'clock in the evening, after which my girlfriend and I drove home and crammed everything into the apartment. After that, I took off for a quick workout (leaving everything at home... unpacked). A thorough report on my diet and training during this work related trip will be posted tomorrow.
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| Front mirror pic taken at the gym during my workout. |
# WORKOUT: DELTS, CALVES
# Smith Machine Overhead Shoulder Press
- Set 1: 8 x 44 lbs (20 kg)
- Set 2: 8 x 55,1 lbs (25 kg)
- Set 3: 8 x 77,1 lbs (35 kg)
- Set 4: 8 x 88,1 lbs (40 kg)- Set 5: 8 x 121,2 lbs (55 kg)
- Set 6: 3 x 132,2 lbs (60 kg)
# Dumbbell Lateral Raise
- Set 1: 8 x 15,4 lbs (7 kg)
- Set 2: 8 x 15,4 lbs (7 kg)
- Set 3: 8 x 22 lbs (10 kg)
- Set 4: 8 x 26,4 lbs (12 kg)
# Reverse Fly Machine
- Set 1: 8 x 88,1 lbs (40 kg)
- Set 2: 8 x 99,2 lbs (45 kg)
- Set 3: 8 x 99,2 lbs (45 kg)
- Set 4: 8 x 143,3 lbs (65 kg)
# Smith Machine Calf Raise
- 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 55,1 lbs (25 kg) - Set 5: 8 x 66,1 lbs (30 kg)
- Set 6: 8 x 66,1 lbs (30 kg)
- Set 11: 8 x 121,2 lbs (55 kg)
- Set 7: 8 x 77,1 lbs (35 kg)
- Set 8: 8 x 77,1 lbs (35 kg)
- Set 9: 8 x 88,1 lbs (40 kg)
- Set 10: 8 x 99,2 lbs (45 kg)- Set 11: 8 x 121,2 lbs (55 kg)
- Set 12: 8 x 132,2 lbs (60 kg)
# MORNING WALK TIME: N/A
# Workout Notes:
To be honest, I'm too mentally exhausted to throughly describe today's workout. It was done in haste in order to stick with the diet and the usual plan of things. The workout, all-in-all, was a good one.
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