Training Day Two Hundred Ninety Two

Today has been a day of work, from beginning to end. It started with website related stuff this morning, and it ended with regular work in the evening. This has pretty much been the case ever since coming home from Malmö this past Saturday. In any case, here's today's workout.

Front pic taken this evening after my workout.

---

# WORKOUT: DELTS, ROTATOR CUFFS, CALVES

---

# 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 8,8 lbs (4 kg)

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

- Set 4: 12 x 17,6 lbs (8 kg)
- Set 5: 12 x 17,6 lbs (8 kg)
- Set 6: 12 x 22 lbs (10 kg)
- Set 7: 12 x 22 lbs (10 kg)
- Set 8: 12 x 26,4 lbs (12 kg) 
- Set 9: 12 x 28,6 lbs (13 kg)
- Set 10: 12 x 28,6 lbs (13 kg)
- Set 11: 12 x 30,8 lbs (14 kg)
- Set 12: 12 x 33 lbs (15 kg)     
 

# Dumbbell 90/90 Standing External Rotation

- Set 1: 12 x 13,2 lbs (6 kg)

- Set 2: 12 x 13,2 lbs (6 kg)

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

# Squat Machine Calf Raise

- Set 1: 20 x Pads

- Set 2: 20 x Pads

- Set 3: 20 x Pads

- Set 4: 20 x Pads
- Set 5: 20 x 5,5 lbs (2,5 kg)
- Set 6: 20 x 5,5 lbs (2,5 kg)
- Set 7: 20 x 11 lbs (5 kg)
- Set 8: 20 x 11 lbs (5 kg)
- Set 9: 20 x 11 lbs (5 kg)
- Set 10: 20 x 11 lbs (5 kg)
- Set 11: 20 x 11 lbs (5 kg)
- Set 12: 20 x 16,5 lbs (7,5 kg)

# MORNING WALK TIME: 44,08 MINUTES

---

# Workout Notes:
I think I'm in need of some recovery ever since coming home from the BMR Grand Prix in Malmö. Adding to that, I've been feeling a cold coming on, and it's all starting to take a toll on the performance as well as the body. Hence, today's workout felt strained and slow. Tomorrow will be a day of rest.