Training Day Five Hundred Sixty Nine

Last day's cheat day was real good... well, until we reached the night. About then I got a little bit sick and had to run to the toilet a couple of times. This was supposed to be my "sleeping-in-day", but considering the bad sleep I got during the night, that wasn't really what I'd call sleeping in. In any case, time to rise and shine. And here's today's workout entry!

The Gym Pirate is here!

---

# WORKOUT: DELTS, CALVES

---

# One-Arm Cable Lateral Delt Rais

- Set 1: 8 x 11 lbs (5 kg)

- Set 2: 8 x 11 lbs (5 kg)
- Set 3: 8 x 15,4 lbs (7 kg)
- Set 4: 8 x 19,8 lbs (9 kg)
- Set 5: 8 x 22 lbs (10 kg)
- Set 6: 8 x 26,4 lbs (12 kg)

# Face Pulls

- Set 1: 20 x 66,1 lbs (30 kg)

- Set 2: 20 x 110,2 lbs (50 kg)
- Set 3: 20 x 143,3 lbs (65 kg)

# Bent-Over Rear Delt Flyes (Towards Belly Button)

- Set 1: 20 x 8,8 lbs (4 kg)

- Set 2: 20 x 13,2 lbs (6 kg)
- Set 3: 20 x 22 lbs (10 kg)
- Set 4: 20 x 26,4 lbs (12 kg)
- Set 5: 20 x 37,4 lbs (17 kg)

# One-Leg Calf Press In Leg Press Machine

- Set 1: 12 x Sled
- Set 2: 12 x 44 lbs (20 kg)
- Set 3: 12 x 88,1 lbs (40 kg)
- Set 4: 12 x 132,2 lbs (60 kg)

# Seated Calf Raise Machine

- Set 1: 50 x 44 lbs (20 kg)

 

# MORNING WALK TIME: 60,01 MINUTES

---

# Workout Notes:
I really enjoyed this post-cheat day workout. Then again, when does a post-cheat day workout ever disappoint? Poor sleep or not, calories and carbs usually does the trick. It gets you pumped, going and ready for action. Today was no exception!