Training Day One Hundred Eighty Seven

Been spending most of this day preparing for the upcoming c-level paper. During my initial research, I had the pleasure of talking with Ove Rytter for a few minutes, who was incredibly helpful as well as polite. I was recommended to get in touch with The Swedish Bodybuilding And Fitness Federation (SKKF), which I'm currently in the process of. I've had some mail exchange with the chairman Per Sundströmd (listen to a Swedish radio interview with him here), who seems to be very understanding towards my current situation. I'm very excited about having this opportunity, and, hopefully my research will in some way give some interesting insight into the Swedish competitive bodybuilding scene.

Front mirror pic taken this evening prior to my workout.

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# WORKOUT: DELTS, CALVES

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# Dumbbell Lateral Raise

- Set 1: 8 x 13,2 lbs (6 kg)

- Set 2: 8 x 13,2 lbs (6 kg)

- Set 3: 8 x 15,4 lbs (7 kg)

- Set 4: 8 x 15,4 lbs (7 kg)
- Set 5: 8 x 22 lbs (10 kg)
- Set 6: 8 x 22 lbs (10 kg)

- Set 7: 8 x 26,4 lbs (12 kg)

- Set 8: 8 x 26,4 lbs (12 kg)

# Seated 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 22 lbs (10 kg)

# Reverse Fly Machine

- Set 1: 8 x 99,2 lbs (45 kg)

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

- Set 3: 8 x 121,2 lbs (55 kg)

- Set 4: 5 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 7: 8 x 77,1 lbs (35 kg)

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

- Set 9: 8 x 110,2 lbs (50 kg)

- Set 10: 8 x 110,2 lbs (50 kg)
- Set 11: 8 x 121,2 lbs (55 kg)

- Set 12: 8 x 143,3 lbs (65 kg)

# MORNING WALK TIME: 41,43 MINUTES

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# Workout Notes:
Today's workout was great. I'm still sticking to the new training plan that I made for my delts last week. My number one priority was to focus on the lateral portion and I do believe it's paying off. Adding to that, I'm also still making some gains in the way of increased number of reps during most of my exercises. Hopefully this progress will continue on as I keep grinding through my diet.