Training Day Three Hundred Twelve

University, work, deadlines and workouts. Seems like that's all that's going on in my life right now. As you might have guessed, today was no different. I started the morning with preparing for a University assignment, where we are to conduct an interview with a previously injured athlete. After that was done, and after I had spent a good few hours attending a guest seminar, it was time to hit the delts and the calves at Laholms HälsoCenter.

Calves pic taken this morning after breakfast.

---

# WORKOUT: DELTS, ROTATOR CUFFS, CALVES

---

# One Arm Cable Lateral Raise

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

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

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

- Set 4: 12 x 15,4 lbs (7 kg)
- Set 5: 12 x 17,6 lbs (8 kg)
- Set 6: 12 x 19,8 lbs (9 kg)

# Reverse Fly Machine

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

- Set 2: 12 x 72,7 lbs (33 kg)

- Set 3: 12 x 77,1 lbs (35 kg)

- Set 4: 12 x 77,1 lbs (35 kg)
- Set 5: 12 x 81,5 lbs (37 kg)
- Set 6: 12 x 92,5 lbs (42 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 22 lbs (10 kg)
 

# Smith Machine Calf Raise / Calf Raise (Superset)

- Set 1: 20 x 44 lbs (20 kg) / 30 x Bodyweight

- Set 2: 20 x 44 lbs (20 kg) / 30 x Bodyweight
- Set 3: 20 x 49,6 lbs (22,5 kg) / 40 x Bodyweight

# MORNING WALK TIME: 44,35 MINUTES

---

# Workout Notes:
The warmth that is coming along with the sudden increase in sunshine is without a doubt awesome. However, it also takes a toll on the body. The sweating, as well as the need for replenishing fluids, somewhat affects the performance. Today's weather didn't have any major consequences, but the sensation is definitely there. Tomorrow will be a day of rest, and it's probably needed.