Training Day Four Hundred Twelve

This was officially my last workout in Sweden before I get on a plane and start heading towards Las Vegas, and more precisely, the Mr Olympia. It's been an incredibly hectic time trying to make things come together, mostly because this will be an awesome opportunity for me to launch Bringing Awesome Back Goes Radio over in the states. I've always wanted to have international guests on the show and it might just come true. Either way, these are exciting times. The most awesome part of the trip is that my girlfriend and I will be engaged once we arrive back home. We've been through so much together and I can't imagine a life without her. Here's to you baby - time to seal the deal!

Back double biceps pic taken this evening after my workout.

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# WORKOUT: DELTS, CALVES

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# Dumbbell Front Raise

- Set 1: 8 x 11 lbs (5 kg)

- Set 2: 8 x 15,4 lbs (7 kg)

- Set 3: 8 x 26,4 lbs (12 kg)

- Set 4: 8 x 31,9 lbs (14,5 kg)
- Set 5: 8 x 37,4 lbs (17 kg)
- Set 6: 8 x 54 lbs (24,5 kg)

# Dumbbell Lateral Raise

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

- Set 2: 8 x 13,2 lbs (6 kg)

- Set 3: 8 x 15,4 lbs (7 kg)

- Set 4: 8 x 26,4 lbs (12 kg)
- Set 5: 8 x 31,9 lbs (14,5 kg)
- Set 6: 8 x 37,4 lbs (17 kg)

# Dumbbell Lying Rear Lateral Raise

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

- Set 2: 8 x 13,2 lbs (6 kg)

- Set 3: 8 x 15,4 lbs (7 kg)

- Set 4: 8 x 20,9 lbs (9,5 kg)
- Set 5: 8 x 26,4 lbs (12 kg)
- Set 6: 8 x 31,9 lbs (14,5 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

# Seated Calf Raise Machine

- Set 1: 12 x 44 lbs (20 kg)

- Set 2: 12 x 55,1 lbs (25 kg)

- Set 3: 12 x 66,1 lbs (30 kg)

- Set 4: 12 x 121,2 lbs (55 kg)
 

# MORNING WALK TIME: 47,18 MINUTES

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# Workout Notes:
This was an awesome workout, driven by some extra calories as well as the sheer excitement of knowing that I'm soon heading towards the states. I didn't even use my headphones and the usual music, in fact, I was content just doing what I love - training. It'll be an amazing feeling having my next training session in Vegas!