Training Day Two Hundred Eighty Nine

As you might have read in a previous entry (click here), tomorrow, I'll be heading off to Malmö to see the BMR Grand Prix. That has meant a lot of preparations for my girlfriend and I, as we're aiming for an easy going experience. I am one hundred percent sure that this will be an amazing event, and, I salute Binais Begović for making it all a reality. Through his efforts, he's promoting the sport of bodybuilding, as well as fitness, in Sweden - which is sorely needed. Without any further ado, here's the last training entry from me before I head off to see how the big boys do it over in Malmö!

Front pic taken at the gym during my workout.

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# WORKOUT: CHEST, BICEPS

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# Bench Press

- Set 1: 12 x 44 lbs (20 kg)

- Set 2: 12 x 44 lbs (20 kg)

- Set 3: 12 x 66,1 lbs (30 kg)

- Set 4: 12 x 66,1 lbs (30 kg)
- Set 5: 12 x 77,1 lbs (35 kg)

- Set 6: 12 x 77,1 lbs (35 kg)
- Set 7: 12 x 88,1 lbs (40 kg)

- Set 8: 12 x 99,2 lbs (45 kg)
- Set 9: 12 x 110,2 lbs (50 kg)
- Set 10: 12 x 121,2 lbs (55 kg)
 

# Cable Crossover

- Set 1: 12 x 33 lbs (15 kg)

- Set 2: 12 x 37,4 lbs (17 kg)

- Set 3: 12 x 39,6 lbs (18 kg)

- Set 4: 12 x 44 lbs (20 kg)

# Cable Hammer Curl (Rope)

- 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 22 lbs (10 kg)
- Set 6: 12 x 22 lbs (10 kg)
- Set 7: 12 x 26,4 lbs (12 kg)
- Set 8: 12 x 28,6 lbs (13 kg)
- Set 9: 12 x 33 lbs (15 kg)
- Set 10: 12 x 39,6 lbs (18 kg) 

# Inward Hammer Curl

- Set 1: 12 x 20,9 lbs (9,5 kg)

- Set 2: 12 x 22 lbs (10 kg)

- Set 3: 12 x 22 lbs (10 kg)

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

# MORNING WALK TIME: 44,31 MINUTES

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# Workout Notes:
Due to the skin removal operation this past Wednesday (read about it here), the training program is still slightly changed. Instead of the usual 8 reps, I'm going up to 12, using a very slow movement and focusing on feeling the muscle work. This is simply in order to avoid overdoing things due to a lot of weight and thereby risk causing damage to the recent stitches. The workout was a real good one, and luckily, I had my girlfriend with me to spot me during the initial bench press. A good way to end a workout before heading to Malmö!