Training Day Two Hundred Fifty

Started this morning with trying to recuperate after having indulged in an excessive amount of Awesome cake (courtesy of Kunt Jöns bakery in Båstad). After I forced down my usual vitamins and went out for the regular walk, it was time to take care of all the errands that I had postponed due to yesterday's cheat day. Other than that, this day was also a special day as I had planned to do my workout with my good friend Jan-Erik. For those of you who know a thing or two about me, Jan-Erik has been a huge inspiration for me during my initial journey, and, I was definitely looking forward to having a workout session with him this afternoon.

Lat spread pic taken this morning after breakfast.

---

# WORKOUT: BACK, TRAPEZIUS, FOREARMS

---

# Wide-Grip Lat Pulldown

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

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

- Set 3: 8 x 121,2 lbs (55 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 88,1 lbs (40 kg)

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

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

- Set 5: 8 x 110,2 lbs (50 kg)

- Set 6: 8 x 132,2 lbs (60 kg)

# Superman

- Set 1: 24 x Bodyweight

- Set 2: 24 x Bodyweight

- Set 3: 24 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: 8 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: 8 x 104,7 lbs (47,5 kg)

# MORNING WALK TIME: 43,24 MINUTES

---

# Workout Notes:
Had a pretty laid back workout today. The strength was there and the performance was rather good. Jan-Erik and I had some catching up to do, so instead of keeping the intensity super high, we had a few interesting conversations between the sets. However, one thing is clear; at over 50 years of age, Jan-Erik is still kicking ass at the gym!