Preparation Week: Fifth Day

Ho-lee-shit. My lat is extremely sore. For the first time in my life I am able to feel the whole muscle in every detail – where it starts, where it connects, which parts are flexing when. Amazing feeling, even though it is rather uncomfortable. Must be because I tried a new version of the row on back day, and had leg day after, which completely exhausted the already tired muscle. But since Thursday and Friday aren’t supposed to be hard on my lats it surely has enough time to recover until next week. I may have to move legday to monday though, because now it’s weekend and I walk like a goddamn penguin. Also, I was extremely tired yesterday and didn’t get much done. But that’s the price of a good legday, I guess. I had planned to do some core exercises and a shoulder workout yesterday, but since I had to work the whole day I had to delay that. I decided to put that into todays workout. To prefent working out for multiple hours I did most of the stuff in supersets, using the rest time after a chest set for shoulder and vice versa. I decided to try out my new pre workout booster today because I felt dead tired before the workout… and wow. That thing boosted my focus extremely. Really helpfull.


Workout Log for Friday, 30.09.2016, 7:10pm

Chest, Shoulder, Arms

  • Warmup:
    5min Cardio, Bike (Foot still not completely fine)
  • Butterfly machine:
    20kg, 20 reps, 1 set
    30kg, 10 reps, 1 set
    40kg, 8 reps, 2 setsI had forgotten one of the straps I use to support my left elbow, so it was quite painful and I wasn’t able to do a 3rd set, so I decided to do more with cable flys today.
  • Cable flys (pulling downwards):
    30kg, 8 reps, 2 sets
  • Cable flys (pulling upwards):
    10kg, 20 reps, 2 sets
  • Triceps, cable pulldown:
    10kg, 20 reps, 1 set
    20kg, 20 reps, 1 set
    20kg, 3 reps, 1 set
  • Lateral raise, cable, both sides:
    5kg, 20 reps, 1 set
    10kg, 20 reps, 1 set
    10kg, 15 reps, 1 setHave to get used to that one again. I love it, but it’s damn hard with my right arm because my grip support keeps slipping a bit.
  • Lateral raise with dumbbells, both sides:
    8kg, 20 reps, 2 sets
  • triceps overhead, dumbell:
    8kg, 15 reps, 2 sets
    8kg, 8reps, 1 set

    Today I felt no pain in my elbow during the movement, which was a very nice surprize, and also why I decided to go for more weight again. Either the muscle was properly warmed up, or it had something to do with the preworkout, or it was pure luck, I don’t know. Either way. That’s good. I hope it stays that way.

  • Front raise right shoulder (in between tric/bic-sets):
    8kg, 20 reps, 2 sets
  • Situps:
    20 reps, 2 sets
  • Biceps Curls:
    8kg, 20 reps, 1 set (standing)
    17,5kg, 8 reps, 1 set (Isolated, sitting)
    17,5kg, 6 reps, 1 set (Isolated, sitting)
  • Cooldown:
    Nothing. Next week it will be cardio for 15 or 20 minutes.

End: ~8:30pm


After the workout I ate some kind of carb-cake, made out of oatmeal, which was a free extra of my latest order of supplements. Tasted rather good, but too much sugar in it for my taste. Didn’t want to throw it away though, and after a hard workout like today those 450kcals surely didn’t hurt.