Training Day Two Hundred Ninety Seven

It's the day after my girlfriend's birthday and it's been a rough morning. After having spent the entire Tuesday doing events over in Malmö, I knew that I would have to get up at 5.45 this morning. Normally, that isn't such a big deal, but since I knew that I wouldn't be home until midnight the day before, I also knew that I would lack some sleep. Adding to that, there would be no time to pack things in the morning. Therefore, I had to prepare today's bags this past Monday. The planning ahead meant that I could at least get an hour or so of extra sleep. In any case, today's workout was done in Halmstad as soon as I left the University, after having been informed that the second part of the lecture had been canceled.

Front pic taken this evening after my workout.

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# WORKOUT: DELTS, ROTATOR CUFFS, CALVES

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# Dumbbell Lateral Raise

- Set 1: 12 x 8,8 lbs (4 kg)

- Set 2: 12 x 8,8 lbs (4 kg)

- Set 3: 12 x 11 lbs (5 kg)

- Set 4: 12 x 11 lbs (5 kg)
- Set 5: 12 x 11 lbs (5 kg)
- Set 6: 12 x 13,2 lbs (6 kg)
- Set 7: 12 x 13,2 lbs (6 kg)
- Set 8: 12 x 15,4 lbs (7 kg)
- Set 9: 12 x 15,4 lbs (7 kg)
- Set 10: 12 x 19,8 lbs (9 kg)
- Set 11: 12 x 22 lbs (10 kg)
- Set 12: 12 x 26,4 lbs (12 kg)     

# One Arm Cable Rear Delt Fly

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

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

- Set 3: 12 x 16,5 lbs (7.5 kg)

- Set 4: 12 x 16,5 lbs (7.5 kg)
- Set 5: 12 x 16,5 lbs (7.5 kg)
- Set 6: 12 x 22 lbs (10 kg)
- Set 7: 12 x 22 lbs (10 kg)
- Set 8: 12 x 27,5 lbs (12,5 kg) 
- Set 9: 12 x 27,5 lbs (12,5 kg)
- Set 10: 12 x 27,5 lbs (12,5 kg)
- Set 11: 12 x 33 lbs (15 kg) 
- Set 12: 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 15,4 lbs (7 kg)

# Calf Raise Machine

- Set 1: 20 x 22 lbs (10 kg)

- Set 2: 20 x 22 lbs (10 kg)

- Set 3: 20 x 22 lbs (10 kg)

- Set 4: 20 x 22 lbs (10 kg)
- Set 5: 20 x 24,2 lbs (11 kg)
- Set 6: 20 x 24,2 lbs (11 kg)
- Set 7: 20 x 24,2 lbs (11 kg)
- Set 8: 20 x 26,4 lbs (12 kg)     
- Set 9: 20 x 26,4 lbs (12 kg)    
- Set 10: 20 x 26,4 lbs (12 kg)     
- Set 11: 20 x 28,6 lbs (13 kg)    
- Set 12: 20 x 33 lbs (15 kg) 

# MORNING WALK TIME: 44,16 MINUTES

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# Workout Notes:
Since I did my workout in Halmstad today I wasn't using the regular equipment, hence, things felt slightly out of balance. Therefore I did feel that the calves portion of the workout was slightly lacking on the performance department. The delts portion was awesome though!