In two more days I'll start working at a retirement home in Östra Karup. This is a part time job for the summer until I go back to the studies again. Due to the extra physical activity, I'm currently re-doing my workout routine a little bit. This means that I'll be doing less reps per exercise. Basically, the idea is to keep the workout short and intense in order to avoid overstraining myself due to a lot of walking in combination with very little daily calories. Today marked the start of this new routine.
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| Side chest pic taken at the gym after my workout. |
# WORKOUT: CHEST, BICEPS
# Bench Press
- Set 1: 5 x 44 lbs (20 kg)
- Set 2: 5 x 44 lbs (20 kg)
- Set 3: 5 x 66,1 lbs (30 kg)
- Set 4: 5 x 88,1 lbs (40 kg)- Set 5: 5 x 110,2 lbs (50 kg)
- Set 6: 5 x 132,2 lbs (60 kg)
- Set 7: 5 x 154,3 lbs (70 kg)
- Set 7: 5 x 154,3 lbs (70 kg)
- Set 8: 5 x 176,3 lbs (80 kg) (4 forced reps)
# Cable Chest Fly
- Set 1: 8 x 22 lbs (10 kg)
- Set 2: 8 x 44 lbs (20 kg)
- Set 3: 8 x 50,7 lbs (23 kg)
- Set 4: 8 x 61,7 lbs (28 kg)- Set 5: 8 x 66,1 lbs (30 kg)
- Set 6: 8 x 70,5 lbs (32 kg)
# Barbell Biceps Curl
- Set 1: 5 x 44 lbs (20 kg)
- Set 2: 5 x 49,6 lbs (22,5 kg)
- Set 3: 5 x 55,1 lbs (25 kg)
- Set 4: 5 x 66,1 lbs (30 kg)- Set 5: 5 x 71,6 lbs (32,5 kg)
- Set 6: 5 x 77,1 lbs (35 kg)
- Set 7: 5 x 82,6 lbs (37,5 kg)
- Set 8: 5 x 88,1 lbs (40 kg)
# Biceps Curl Machine
- Set 1: 8 x 22 lbs (10 kg)
- Set 2: 8 x 33 lbs (15 kg)
- Set 3: 8 x 44 lbs (20 kg)
- Set 4: 8 x 48,5 lbs (22 kg)- Set 5: 8 x 50,7 lbs (23 kg)
- Set 6: 8 x 55,1 lbs (25 kg)
# MORNING WALK TIME: 44,05 MINUTES
# Workout Notes:
Since I'm used to doing the 12 reps, this new routine, consisting of 5 and 8 reps, left me feeling a lot more alert once the workout was done. The first couple of weeks will probably leave me with this feeling simply due to the fact that I'm trying to find where my limits are. In this search, I'm definitely playing it safe. There's no sense in overdoing things since I'm in this for the long run.
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