Training Day Two Hundred Thirty Nine

It's been an awesome day so far, and a real productive one at that. Got a good chunk of paperwork done prior to the evening, after which I took off for a chest and biceps workout at Laholms HälsoCenter. The gym was closed when I got there, so I had the place all to myself. Oh, and this morning I also received a couple of new SmartShakes, courtesy of Martin (Thanks buddy!). For those of you who want to get hold of your own SmartShake, my sponsor proteinbutiken.se is actually giving away a free Neon SmartShake with every order of 1 kilo of Whey Complete protein until the end of January. Awesome!

Side chest pic taken at the gym after my workout.

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# WORKOUT: CHEST, BICEPS

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# Smith Machine Incline Bench Press

- Set 1: 8 x 44 lbs (20 kg)

- Set 2: 8 x 44 lbs (20 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 110,2 lbs (50 kg)
- Set 7: 6 x 121,2 lbs (55 kg)

- Set 8: 4 x 121,2 lbs (55 kg)
 

# Machine Chest Press

- Set 1: 8 x 198,4 lbs (90 kg)

- Set 2: 7 x 198,4 lbs (90 kg)

- Set 3: 7 x 187,3 lbs (85 kg)

- Set 4: 8 x 176,3 lbs (80 kg)

# Barbell Curl (EZ-Bar)

- Set 1: 8 x 33 lbs (15 kg)

- Set 2: 8 x 33 lbs (15 kg)

- Set 3: 8 x 44 lbs (20 kg)

- Set 4: 8 x 44 lbs (20 kg)
- Set 5: 8 x 44 lbs (20 kg)

- Set 6: 8 x 55,1 lbs (25 kg)
- Set 7: 8 x 55,1 lbs (25 kg)

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

# Dumbbell Alternate Biceps Curl

- Set 1: 8 x 22 lbs (10 kg)

- Set 2: 8 x 26,4 lbs (12 kg)

- Set 3: 8 x 26,4 lbs (12 kg)

- Set 4: 8 x 31,9 lbs (14,5 kg)

# MORNING WALK TIME: 44,08 MINUTES

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# Workout Notes:
My chest workout has yet again been redone. After having a conversation with a gym buddy of mine, he's given me a few pointers on my technique on the Smith Machine Incline Bench Press exercise. The idea is to improve the upper portion of the pecs. If it'll yield any results is yet to see. What it did do, however, was forcing me to recalculate the weights lifted for the evening. It was a bit of a trial and error process, and therefore the intended 8 reps were not accomplished on several sets. I'll get there eventually though!