Training Day Three Hundred Ninety Two

Work and lots of errands have been the main theme of the day and things have continued post-gym as well. As of right now, I'm about to finalize the interview with Anders Graneheim so that it can be released on Wednesday morning. Don't miss out on this episode if you're in any way interested in bodybuilding!

Calves pic taken this afternoon prior to workout.

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# WORKOUT: DELTS, CALVES

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# Dumbbell Front Raise

- Set 1: 8 x 11 lbs (5 kg)

- Set 2: 8 x 15,4 lbs (7 kg)

- Set 3: 8 x 26,4 lbs (12 kg)

- Set 4: 8 x 31,9 lbs (14,5 kg)
- Set 5: 8 x 37,4 lbs (17 kg)
- Set 6: 8 x 41,8 lbs (19,5 kg)

# Dumbbell Lateral Raise

- Set 1: 8 x 8,8 lbs (4 kg)

- Set 2: 8 x 13,2 lbs (6 kg)

- Set 3: 8 x 15,4 lbs (7 kg)

- Set 4: 8 x 26,4 lbs (12 kg)
- Set 5: 8 x 31,9 lbs (14,5 kg)
- Set 6: 8 x 37,4 lbs (17 kg)

# Dumbbell Lying Rear Lateral Raise

- Set 1: 8 x 8,8 lbs (4 kg)

- Set 2: 8 x 13,2 lbs (6 kg)

- Set 3: 8 x 15,4 lbs (7 kg)

- Set 4: 8 x 20,9 lbs (9,5 kg)
- Set 5: 8 x 26,4 lbs (12 kg)
- Set 6: 8 x 31,9 lbs (14,5 kg)

# Standing Calf Raise

- Set 1: 20 x Bodyweight

- Set 2: 20 x Bodyweight
- Set 3: 20 x Bodyweight
- Set 4: 20 x Bodyweight
- Set 5: 20 x Bodyweight
- Set 6: 20 x Bodyweight

# Seated Calf Raise Machine

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

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

- Set 3: 12 x 66,1 lbs (30 kg)

- Set 4: 12 x 110,2 lbs (50 kg)
 

# MORNING WALK TIME: 48,09 MINUTES

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# Workout Notes:
Due to my visit to the chiropractor the other day I've had to redo a few of my workouts - this one was no exception. In order to decrease the risk of compressing the spine, I removed Shoulder Presses and Calf Raises in the Smith Machine. Instead, front delts were done with Front Raises, and calves were done using bodyweight only. Hopefully, these are all steps in the right direction.