Feb 18 Biceps, Shoulders, Cardio and some Abs

The clock woke me up at 5 am this morning. Didn’t actually have any difficulties waking up. I packed up my training gear, ate half of my protein bar (like I do every morning before workout) and headed towards the gym. Luckily I live quite near my gym, only a quarter mile or so. At 5:30 am I was ready to start my training.

Warm-up: 5min Elliptical training


Rotator cuff warm-up: External shoulder rotation + wrist twists with dumbbell 15-20 reps

Superset (no rest between workouts)

Single-arm lateral alternating raise 3 sets 15 reps with 4kg.

Standing lateral raise with 3 sets 15 reps with 8kg.

Feeling the burn after those two, I resumed to regular sets.

Seated dumbbell overhead press 3 sets 15 reps with 10kg

Standing cable reverse flyes 3 sets 15 reps per side with 39kg


Dumbbell bicep curls 3 sets 15 reps with 10kg (did one set with 12,5kg 14th rep failure)

Hammer curl with dumbbell 3 sets 15 reps with 10kg.

Reverse cable curl with 3 sets 15 reps with 32 kg


Elliptical trainer 20min with intervals, HR 150-180 (really made me sweat!)


Ab crunches 50 reps before elliptical trainer, 120 afterwards.


Workout time 90min.

Really felt good afterwards, although my energy level was pretty low. I ate little chunks of my protein bar during the training to keep my energy up and back home drank my recovery drink before hitting the shower. Breakfast included some rye bread, tomatoes, butter, 1 liter of water and my personal favorite: quark. Loads of protein, little fat. Very nice and filling with berries, fruits – you name it.


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