Training Day Two Hundred Thirty Seven

Last time I had my delts and calves workout I exchanged some tips with Johan over at Laholms HälsoCenter. First of all, my shoulders are rather internally rotated, which means I need to bring them back a bit. Secondly, my delts are currently lacking in comparison to the rest of the body. Basically I need to become broader. So, that's why we discussed switching things up a bit. The changes will include adding the rotator cuffs to my delt workout as well as changing a few exercises. This will be an evaluation process and I'm eager to see what the results will be.

Front mirror pic taken this afternoon, at home, after my workout.

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# WORKOUT: DELTS, ROTATOR CUFFS, CALVES

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# Seated Dumbbell Lateral Raise

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

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

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

- Set 4: 8 x 19,8 lbs (9 kg)
- Set 5: 8 x 22 lbs (10 kg)
- Set 6: 8 x 26,4 lbs (12 kg)

# Dumbbell Lateral Raise

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

- Set 2: 8 x 22 lbs (10 kg)

- Set 3: 8 x 22 lbs (10 kg)

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

# One Arm Cable Rear Delt Fly

- Set 1: 8 x 11 lbs (5 kg)

- Set 2: 8 x 22 lbs (10 kg)

- Set 3: 8 x 27,5 lbs (12,5 kg)

- Set 4: 8 x 27,5 lbs (12,5 kg)
- Set 5: 8 x 33 lbs (15 kg)
- Set 6: 8 x 33 lbs (15 kg)

# Reverse Fly Machine

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

- Set 2: 8 x 55,1 lbs (25 kg)

- Set 3: 8 x 60,6 lbs (27,5 kg)

- Set 4: 8 x 66,1 lbs (30 kg)

# Machine Shoulder Press

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

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

- Set 3: 8 x 110,2 lbs (50 kg)

- Set 4: 3 x 110,2 lbs (50 kg)

# Dumbbell 90/90 Standing External Rotation

- Set 1: 8 x 11 lbs (5 kg)

- Set 2: 8 x 19,8 lbs (9 kg)

- Set 3: 8 x 22 lbs (10 kg)

# Calf Raise Machine

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

- Set 2: 8 x 66,1 lbs (30 kg)

- Set 3: 8 x 66,1 lbs (30 kg)

- Set 4: 8 x 66,1 lbs (30 kg)
- Set 5: 8 x 66,1 lbs (30 kg)
- Set 6: 8 x 88,1 lbs (40 kg)
- Set 7: 8 x 110,2 lbs (50 kg)
- Set 8: 8 x 132,2 lbs (60 kg)

- Set 9: 8 x 132,2 lbs (60 kg)

- Set 10: 8 x 132,2 lbs (60 kg)

- Set 11: 8 x 154,3 lbs (70 kg)

- Set 12: 8 x 154,3 lbs (70 kg)

# MORNING WALK TIME: 44,39 MINUTES

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# Workout Notes:
First workout with the new exercises is over and it went well. I haven't been as tired in my delts as I were today in a long time. The workout was, however, done in a different gym than my regular one, which means I'll have to recalculate the weights when I get back to the machines I'm used to. Nevertheless, everything went as planned, except during the Machine Shoulder Press, were I only managed three reps on the last set instead of the intended eight reps.