Training Day Four Hundred Seventy Two

That's it, the last workout for the year 2013 is over and done with. My girlfriend and I were uncertain whether we'd do it today or on New Year's Eve. But, after giving it some more thought, we realized that tomorrow would be way too hectic. So, with 2013 coming to an end, here's a workout dedicated to my good ol' gym buddy Johan Hultberg - See you in 2014!

Johan and I welcoming the new year with a front double biceps!

---

# WORKOUT: BACK, TRAPEZIUS, FOREARMS

---

# Half-Range Stiff-Legged Deadlifts With Rotating Shrugs

- Set 1: 30 x 44 lbs (20 kg)

- Set 2: 30 x 44 lbs (20 kg)

- Set 3: 30 x 44 lbs (20 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 407,8 lbs (185 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: 10 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: 29,38 MINUTES

---

# Workout Notes:
There was definitely nothing wrong with today's workout. In fact, the strength is better than usual. What was wrong was the feeling I had prior to getting to the gym. I felt a bit tired and drained, and not really up to my usual game. Luckily, it turns out that the last workout of 2013 would be an awesome one nonetheless!