Training Day Two Hundred Forty

Yesterday, I had an intense cheat day with loads of food as well as a wonderful evening spent with a good ol' gym buddy of mine (as well as his wife and my own girlfriend). I didn't get to sleep until much later than usual, at which point I pressed the regular alarm and shut my eyes. This morning, as the alarm started ringing, I felt completely smashed, tired and sick. I forced myself out of bed, dragged my bum out to the kitchen and struggled with drinking the water along with my vitamins. As soon as the usual routines were done and over with, I dressed myself with all the warm clothes, put on my head phones, fired up Spotify and snailed myself out the door. Half-way through the morning walk I took a sneak peek at the time only to realize that I had pressed the wrong alarm clock last night. I realized that I had gone up much earlier than intended, and therefore, only had a couple of hours of sleep. No wonder I was dead tired, nauseous and feeling like a piece of roadkill. Lesson learned folks! Check your alarm twice before setting it!

Lat spread pic taken at home after my workout.

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# WORKOUT: BACK, TRAPEZIUS, FOREARMS

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# Wide-Grip Lat Pulldown

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

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

- Set 3: 8 x 132,2 lbs (60 kg)

- Set 4: 8 x 132,2 lbs (60 kg)

- Set 5: 8 x 143,3 lbs (65 kg)

- Set 6: 8 x 165,3 lbs (75 kg)

# Wide-Grip Cable Seated Row

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

- Set 2: 8 x 77,1 lbs (35 kg)

- Set 3: 8 x 88,1 lbs (40 kg)

- Set 4: 8 x 88,1 lbs (40 kg)

- Set 5: 8 x 99,2 lbs (45 kg)

- Set 6: 8 x 121,2 lbs (55 kg) 

# Superman

- Set 1: 22 x Bodyweight

- Set 2: 22 x Bodyweight

- Set 3: 22 x Bodyweight

# Smith Machine Shrug

- Set 1: 8 x 220,4 lbs (100 kg)

- Set 2: 8 x 259 lbs (117,5 kg)

- Set 3: 8 x 264,5 lbs (120 kg)

- Set 4: 8 x 275,5 lbs (125 kg)

# Reverse Barbell Curl

- Set 1: 8 x 66,1 lbs (30 kg)

- Set 2: 8 x 77,1 lbs (35 kg)

- Set 3: 6 x 93,6 lbs (42,5 kg)

# Palms-Up Barbell Wrist Curl Over A Bench

- Set 1: 8 x 82,6 lbs (37,5 kg)

- Set 2: 8 x 88,1 lbs (40 kg)

- Set 3: 6 x 104,7 lbs (47,5 kg)

# MORNING WALK TIME: 48,39 MINUTES

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# Workout Notes:
I was giving myself a good few doses of caffeine today prior and during work. Basically, I wanted to make sure I was alert and ready when I got to the gym - especially considering the event that took place this morning. It seemed to have paid off as the workout was a solid one without any drowsiness. Tonight I'll definitely be setting the alarm properly!