The training entries have not been that frequent lately and there's good reason for this madness! First of all, our visit to Fitnessfestivalen 2013 had us occupied with a lot of other things. Secondly, I've been feeling a bit sick lately, and adding to that I've also had a copious amount of work to deal with. Nevertheless, the training must go on and so must all other aspects of my life. Hence, here we are, back on track and ready to go. Oh, and don't forget to check the training reportage that my girlfriend and I did at Fitnessfestivalen. It's released on the website (here) as well as on YouTube.
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| Showing off my brand new proteinbutiken.se jacket. Thanks guys! |
# WORKOUT: DELTS, CALVES
# Barbell Front Raise
- Set 1: 8 x 27,5 lbs (12,5 kg)
- Set 2: 8 x 49,6 lbs (22,5 kg)
- Set 3: 8 x 55,1 lbs (25 kg)
- Set 4: 8 x 66,1 lbs (30 kg)- Set 5: 8 x 71,6 lbs (32,5 kg)
- Set 6: 8 x 93,6 lbs (42,5 kg)
# Incline Bench Dumbbell Row
- Set 1: 8 x 20,9 lbs (9,5 kg)
- Set 2: 8 x 26,4 lbs (12 kg)
- Set 3: 8 x 31,9 lbs (14,5 kg)
- Set 4: 8 x 37,4 lbs (17 kg)- Set 5: 8 x 42,9 lbs (19,5 kg)
- Set 6: 8 x 54 lbs (24,5 kg)
# Seated Dumbbell Lateral Raise
- Set 1: 8 x 15,4 lbs (7 kg)
- Set 2: 8 x 15,4 lbs (7 kg)
- Set 3: 8 x 20,9 lbs (9,5 kg)
- Set 4: 8 x 26,4 lbs (12 kg)- Set 5: 8 x 37,4 lbs (17 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
# Calf Press In Leg Press Machine
- Set 1: 12 x 88,1 lbs (40 kg)
- Set 2: 12 x 110,2 lbs (50 kg)
- Set 3: 12 x 176,3 lbs (80 kg)
- Set 4: 12 x 319,6 lbs (145 kg)# Workout Notes:
I've had quite a few days of rest and good eating, and even though I'm still feeling slightly sick, the workout was great. I increased the weights on quite a few sets and I had a powerful feeling all the way through. Feels good being back again!
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