Day 5: Back

Today was a rather busy day, as I had to meet a possible new friend and get a lot of work done, all before going out later in the evening. I nearly started to make excuses to not work out today, but I was able to stay disciplined. Came home at 7pm, took some pre workout, changed clothes and was gone again – To the gym!

I tried a new exercise for the back, sitting low cable rows. It seems to hit my right shoulder way better than all other back exercises I had, so I’ll include that into my workout from now on. The workout was awesome, even though my left biceps suddenly hurt, which had me worrying of an old issue coming back, and the person I had to meet before the workout turned out to be a very funny, charming woman which had a lot in common with myself. Also, she knew what it ment to struggle with chronic pain and depression, so we got along pretty well from the start. As I’m trying to get my body back in aweesome shape everything else seems to just fall in place. My life finally starts to look brighter again. More friends, more work getting done, more happiness, more hope. Awesome shit. One of the very few fridays where I really have a reason to celebrate!


Workout Log for Friday, 07.10.2016, 7:40pm

Back Day

  • Warmup:
    10min Cardio, Stepper
  • Low cable rows:
    10kg, 20 reps, 1 set
    20kg, 20 reps, 1 set
    30kg, 20 reps, 1 set
    40kg, 12 reps, 3 setsThose felt awesome. Hit my right shoulder and back just right, I’ll definitely keep doing these.
  • Pullups (assisted with rubberband, green):
    15 reps, 8 reps, 8 reps
  • Shrugs, Barbell:
    30kg, 20 reps, 1 set
    50kg, 20 reps, 3 sets
  • Frontraise, right shoulder:
    8kg, 20 reps, 1 set
    10kg, 20 reps, 1 set
    13kg, 15 reps, 1 set
  • Biceps:
    Standing DB: 8kg, 20 reps, 1 set
    Standing DB: 13kg, 8 reps, 1 set
    Standing Hammer DB: 13kg, 20 reps, 1 set
    Isolated: 22kg, 4 reps, 1 set
    Isolated: 17kg, 5 reps, 1 set
  • Cooldown:
    10min stepper

End: ~9:00pm