Training Day Two Hundred Sixty Two

It's been a day of studying today as I started the morning with hitting the books. After that, it was time to head to work before I finally got to set my foot at the gym. The evening, once I got home, included a very pleasant surprise, which I'll post more about later. In any case, here's today's training entry!

Front mirror pic taken in the afternoon prior to my workout.

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# WORKOUT: DELTS, ROTATOR CUFFS, CALVES

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# Seated Dumbbell Lateral Raise

- Set 1: 8 x 13,2 lbs (6 kg)

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

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

- Set 4: 8 x 22 lbs (10 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 26,4 lbs (12 kg)

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

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

# One Arm Cable Rear Delt Fly

- 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)
- Set 5: 8 x 33 lbs (15 kg)
- Set 6: 8 x 33 lbs (15 kg)

# Reverse Fly Machine

- 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 99,2 lbs (45 kg)
 

# Dumbbell 90/90 Standing External Rotation

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

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

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

# Hack Squat Machine Calf Raise

- Set 1: 8 x Sled

- Set 2: 8 x 44 lbs (20 kg)

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

- Set 4: 8 x 88,1 lbs (40 kg)
- Set 5: 8 x 143,3 lbs (65 kg)
- Set 6: 8 x 176,3 lbs (80 kg)
- Set 7: 8 x 220,4 lbs (100 kg)
- Set 8: 8 x 264,5 lbs (120 kg)

# Hanging Tibialis Anterior Dumbbell Lift

- Set 1: 8 x 15,4 lbs (7 kg)

- Set 2: 8 x 15,4 lbs (7 kg)

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

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

# MORNING WALK TIME: 43,26 MINUTES

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# Workout Notes:
I've been thinking about trying out some new routines for my calves, which was the reason for the new Tibialis Anterior exercise. The exercise that I was inspired by can be seen in this video. However, once I got to the gym I had forgotten exactly how it was executed, and therefore I decided on doing a different version of it. In my version I was hanging vertically with my feet floating above the floor as I was holding the dumbbell in-between my feet. During this position I executed a dorsiflexion with my feet. The exercise didn't turn out that well, but I will improve on it and try the version seen in the recently linked video.