It's been a rather bad day today as it started with my girlfriend and I visiting one of her relatives in Malmö. He's currently in the intensive car due to a serious injury and we went to see how he was holding up. On a slightly more positive note, however, I took the opportunity to visit the famous AA Elite Fitness Gym for a workout before heading home. The gym owner is none other than our famous Swedish bodybuilder Ahmad Ahmad. For those of you who've never been there, it's an awesome gym that's well worth a visit!
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| Lat spread pic taken at home after my workout. |
# WORKOUT: BACK, TRAPEZIUS, FOREARMS
# Leverage High Row
- Set 1: 8 x 40 lbs (18,1 kg)
- Set 2: 8 x 50 lbs (22,6 kg)
- Set 3: 8 x 70 lbs (31,7 kg)
- Set 4: 8 x 120 lbs (54,4 kg)
- Set 5: 8 x 150 lbs (68 kg)
- Set 6: 8 x 170 lbs (77,1 kg)
# Iso-Lateral Low Row
- Set 1: 8 x 88,1 lbs (40 kg)
- Set 2: 8 x 110,2 lbs (50 kg)
- Set 3: 8 x 110,2 lbs (50 kg)
- Set 4: 8 x 132,2 lbs (60 kg)
- Set 5: 8 x 143,3 lbs (65 kg)
- Set 6: 8 x 154,3 lbs (70 kg) # Superman
- Set 1: 22 x Bodyweight
- Set 2: 22 x Bodyweight
- Set 3: 22 x Bodyweight
# Machine Shrug
- Set 1: 8 x 176,3 lbs (80 kg)
- Set 2: 8 x 242,5 lbs (110 kg)
- Set 3: 8 x 264,5 lbs (120 kg)
- Set 4: 8 x 308,6 lbs (140 kg)
# Reverse Barbell Curl
- Set 1: 8 x 71,6 lbs (32,5 kg)
- Set 2: 8 x 71,6 lbs (32,5 kg)
- Set 3: 6 x 88,1 lbs (40 kg)
# Standing Behind Back Barbell Wrist Curl
- Set 1: 8 x 77,1 lbs (35 kg)
- Set 2: 8 x 88,1 lbs (40 kg)
- Set 3: 8 x 110,2 lbs (50 kg)
# MORNING WALK TIME: 44,57 MINUTES
# Workout Notes:
Due to visiting a gym that was completely new to me, I took the opportunity to try out a few new machines. That meant getting a feel for the weights, which of course put me off balance a little bit. Nonetheless, it was a pretty straight forward workout, where the major issue was wasting time trying to figure out which machine to use next.
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