Yesterday was an awesome cheat day, and, as usual, I was hoping for a bit of increase in the performance department. The day, up until I got to the gym, had been fairly busy due to the fact that tomorrow includes a University deadline, which meant that I would have to make sure that things got finalized before heading off to work in the afternoon/evening.
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| Back double biceps pic taken this morning after breakfast. |
# WORKOUT: BACK, TRAPEZIUS, FOREARMS
# Seated Row Machine
- Set 1: 12 x 44 lbs (20 kg)
- Set 2: 12 x 49,6 lbs (22,5 kg)
- Set 3: 12 x 55,1 lbs (25 kg) - Set 4: 12 x 88,1 lbs (40 kg)
- Set 5: 12 x 99,2 lbs (45 kg)
- Set 6: 12 x 110,2 lbs (50 kg)
- Set 7: 12 x 121,2 lbs (55 kg)
- Set 8: 12 x 132,2 lbs (60 kg)
# Wide-Grip Lat Pulldowns Machine
- Set 1: 12 x 55,1 lbs (25 kg)
- Set 2: 12 x 61,7 lbs (28 kg)
- Set 3: 12 x 70,5 lbs (32 kg)
- Set 4: 12 x 77,1 lbs (35 kg)
- Set 5: 12 x 82,6 lbs (37,5 kg)
- Set 6: 12 x 92,5 lbs (42 kg)
# Smith Machine Upright Rows
- Set 1: 12 x 55,1 lbs (25 kg)
- Set 2: 12 x 55,1 lbs (25 kg)
- Set 3: 12 x 66,1 lbs (30 kg)
- Set 4: 12 x 77,1 lbs (35 kg)
# Reverse Barbell Curl / Behind Back Barbell Wrist Curl (Superset)
- Set 1: 12 x 55,1 lbs (25 kg) / 12 x 66,1 lbs (30 kg)
- Set 2: 12 x 55,1 lbs (25 kg) / 12 x 77,1 lbs (35 kg)
- Set 3: 12 x 55,1 lbs (25 kg) / 12 x 88,1 lbs (40 kg)# MORNING WALK TIME: 44,42 MINUTES
# Workout Notes:
Due to work I had to execute my workout in Halmstad. That meant that I didn't have my regular equipment to work with. This made me change the routine a little bit and incorporate machines rather than cables. This also meant that there might have been a miss-calculation on the Smith Machine Upright Rows. I'm not entirely sure if the bar weighed 15 or 20 kilos. Most likely, considering the weight lifted, it weighed 15. In any case, it was a pretty straightforward workout without any majors bumps in the conceptual performance road.
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