It's not really been a busy day in the sense that I was forced to take care of things. However, it's been a day where I've made sure that I got stuff out of the way before entering the upcoming week. Tomorrow I'll be attending the introduction seminar that is obligatory prior to working at the retirement home this summer. After that, I'm off to a quick session at the gym before jumping into my second work place. Should be a busy day. In any case, here's the workout for the evening!
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| Back double biceps pic taken this afternoon prior to workout. |
# WORKOUT: BACK, TRAPEZIUS, FOREARMS
# Assisted Chin-Up Machine
- Set 1: 5 x -110,2 lbs (-50 kg)
- Set 2: 5 x -88,1 lbs (-40 kg)
- Set 3: 5 x -77,1 lbs (-35 kg) - Set 4: 5 x -55,1 lbs (-25 kg)
- Set 5: 5 x -33 lbs (-15 kg)
- Set 6: 5 x -11 lbs (-5 kg)
- Set 7: 5 x Bodyweight
# Wide-Grip Lat Pulldowns
- Set 1: 8 x 90,3 lbs (41 kg)
- Set 2: 8 x 105,8 lbs (48 kg)
- Set 3: 8 x 121,2 lbs (55 kg)
- Set 4: 8 x 134,4 lbs (61 kg)
- Set 5: 8 x 149,9 lbs (68 kg)
# Smith Machine Upright Rows
- Set 1: 8 x 22 lbs (10 kg) + Bar
- Set 2: 8 x 44 lbs (20 kg) + Bar
- Set 3: 8 x 66,1 lbs (30 kg) + Bar
- Set 4: 8 x 88,1 lbs (40 kg) + Bar
# Reverse Barbell Curl
- Set 1: 8 x 55,1 lbs (25 kg)
- Set 2: 8 x 66,1 lbs (30 kg)
- Set 3: 8 x 77,1 lbs (35 kg)
# Behind Back Barbell Wrist Curl
- Set 1: 8 x 77,1 lbs (35 kg)
- Set 2: 8 x 88,1 lbs (40 kg)
- Set 3: 8 x 99,2 lbs (45 kg)# MORNING WALK TIME: 43+ MINUTES
# Workout Notes:
This was the first back workout within the new heavy period where the rep count has been lowered to five or eight instead of the usual twelve. In addition to this, the workout was also carried out at a gym in Ängelholm rather than at my usual gym (Laholms HälsoCenter). The smith machine had a completely different set-up than what I'm used to, which meant that I had a hard time calculating appropriate weights. On the bright side though, the gym had an assisted chin-up machine, which is awesome considering that I suck at chin-ups!
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