Training Day Four Hundred Fifty Seven

Yesterday was the first day spent at the age of 31. It's amazing to see how time has passed so quickly. It seems like it was only yesterday that my girlfriend and I was up in Gothenburg, training at Exhale Gym and attending Fitnessfestivalen 2012. Actually, that was almost yesterday, with the only difference that it's now 2013! We've had a good year and I've been blessed in many ways. At this very moment I can look back at all the rough times we've been through as lessons of life, but once you're in them, they seem like a curse upon you. In any case, I'd just like to extend a huge thank you to all of you who made my year into an awesome one. And to all of you who read the blog, don't forget to keep Bringing Awesome Back.

Lat spread pic taken at home in the afternoon, prior to workout.

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# WORKOUT: BACK, TRAPEZIUS, FOREARMS

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# Half-Range Stiff-Legged Deadlifts With Rotating Shrugs

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

- Set 2: 20 x 44 lbs (20 kg)

- Set 3: 20 x 66,1 lbs (30 kg)
- Set 4: 20 x 66,1 lbs (30 kg)
- Set 5: 20 x 77,1 lbs (35 kg)
- Set 6: 16 x 132,2 lbs (60 kg)

# Wide-Grip Lat Pulldowns

- Set 1: 8 x 66,1 lbs (30 kg)

- Set 2: 8 x 88,1 lbs (40 kg)

- Set 3: 8 x 110,2 lbs (50 kg)
- Set 4: 8 x 176,3 lbs (80 kg)

# Shrugs In Multi-Press Machine

- Set 1: 12 x 110,2 lbs (50 kg)

- Set 2: 12 x 154,3 lbs (70 kg)

- Set 3: 12 x 220,4 lbs (100 kg)

- Set 4: 12 x 352,7 lbs (160 kg)

# Palms-Up Barbell Wrist Curl Over A Bench

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

- Set 2: 12 x 49,6 lbs (22,5 kg)

- Set 3: 12 x 55,1 lbs (25 kg)

- Set 4: 8 x 88,1 lbs (40 kg)

# Reverse Barbell Curl

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

- Set 2: 12 x 44 lbs (20 kg)

- Set 3: 12 x 49,6 lbs (22,5 kg)
- Set 4: 12 x 82,6 lbs (37,5 kg)

# MORNING WALK TIME: N/A

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# Workout Notes:
I'm not as strong as I was prior to cutting for Fitnessfestivalen 2013, but then again, I'm not eating as much as I was prior to that either. I'm a bit uncertain as to where I'll go from here. Right now I'm enjoying having the muscles resurface a little bit, but at the same time I also enjoy the bigger look. I guess I'll keep on doing what I do for a couple of more weeks and see how the body responds. If the weights keep decreasing I might have to increase the calories again.