Training Day Three Hundred Seven

Tonight we celebrate Walpurgis Night (Valborgsmässoafton) and I've currently got almost one kilo (2,2 lbs) of chicken soaking in a smoky honey marinade. Since I want to enjoy the festivities, while still not breaking the diet, I've decided to stay in fasting mode during the initial part of the day and simple take BCAAs up until tonight. Then, in the evening, I'll go all-in on the chicken! In any case, here's today's workout.

Calves pic taken this afternoon prior to workout.

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# WORKOUT: DELTS, ROTATOR CUFFS, CALVES

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# One Arm Cable Lateral Raise

- Set 1: 12 x 11 lbs (5 kg)

- Set 2: 12 x 11 lbs (5 kg)

- Set 3: 12 x 15,4 lbs (7 kg)

- Set 4: 12 x 15,4 lbs (7 kg)
- Set 5: 12 x 17,6 lbs (8 kg)
- Set 6: 12 x 17,6 lbs (8 kg)

# One Arm Cable Rear Delt Fly

- Set 1: 12 x 22 lbs (10 kg)

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

- Set 3: 12 x 28,6 lbs (13 kg)

- Set 4: 12 x 30,8 lbs (14 kg)
- Set 5: 12 x 33 lbs (15 kg)
- Set 6: 12 x 33 lbs (15 kg)
 

# Dumbbell 90/90 Standing External Rotation

- Set 1: 12 x 15,4 lbs (7 kg)

- Set 2: 12 x 15,4 lbs (7 kg)

- Set 3: 12 x 20,9 lbs (9,5 kg)
 

# Smith Machine Calf Raise / Calf Raise (Superset)

- Set 1: 20 x 44 lbs (20 kg) / 30 x Bodyweight

- Set 2: 20 x 44 lbs (20 kg) / 30 x Bodyweight
- Set 3: 20 x 49,6 lbs (22,5 kg) / 30 x Bodyweight

# MORNING WALK TIME: 44,58 MINUTES

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# Workout Notes:
The last workout where I did this specific delt routine I was dead tired, almost unable to even lift my arms afterwards. It seems there is some progress, because even though I increased the weights, I still didn't get as worn out as the last time. The calves portion of the workout was slightly switched up since the last time. Instead of doing a couple of sets of Smith Machine Calf Raises by themselves, the whole thing was done with supersets. The pump in the calves got crazy by the end of the last superset!