Training Day Three Hundred Nineteen

The good news continues, and I've been a bit slow with adding them on the website. However, for those of you who follow me on Facebook, Twitter or Instagram, you already got the inside scoop. But, rest assure, everything will be on the website as soon as possible. And if you can't wait, you know where to go! In any case, here's Friday's chest and biceps workout.

Side chest pic taken this morning after breakfast.

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# WORKOUT: CHEST, BICEPS

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# Machine Chest Press

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

- Set 2: 12 x 55,1 lbs (25 kg)

- Set 3: 12 x 55,1 lbs (25 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 83,7 lbs (38 kg)

- Set 8: 12 x 99,2 lbs (45 kg)
 

# Cable Chest Fly

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

- Set 2: 12 x 33 lbs (15 kg)

- Set 3: 12 x 37,4 lbs (17 kg)

- Set 4: 12 x 39,6 lbs (18 kg)
- Set 5: 12 x 44 lbs (20 kg)

# Dumbbell Biceps Curl (Alternate)

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

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

- Set 3: 12 x 20,9 lbs (9,5 kg)

- Set 4: 12 x 20,9 lbs (9,5 kg)
- Set 5: 12 x 22 lbs (10 kg)
- Set 6: 12 x 26,4 lbs (12 kg)

# Biceps Curl Machine

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

- Set 2: 12 x 28,6 lbs (13 kg)

- Set 3: 12 x 33 lbs (15 kg)

- Set 4: 12 x 33 lbs (15 kg)

# MORNING WALK TIME: 44,59 MINUTES

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# Workout Notes:
Yesterday, while doing front squats, the bar started tumbling forward as I got tired during the last sets. That meant that the arms had to do some work in order to keep it from falling out of my grip. Due to this, my biceps were already sore as I entered the gym for today's workout. That resulted in me having to stop on the 6th set of the Dumbbell Biceps Curl. The reason for this was that the muscle was tensing to the point where I got a bit worried, and I'm all for playing it safe - I'm in it for the long run!