Training Day Five Hundred Seven

That's right folks, tomorrow morning will give you yet another episode of Bringing Awesome Back Goes Radio. This time with bodybuilder Johan Ederer. I must say that I feel extremely privileged to have so many awesome athletes take part of my show. Not even once have I been turned down, and I've always been met with the utmost respect. And to all you listeners out there, thank you so much for your participation. You are truly an awesome bunch of people! And here's today's training entry!

Lat spread pic taken in the evening prior to workout.

---

# WORKOUT: BACK, TRAPEZIUS, FOREARMS

---

# Chins (Neutral Grip)

- Set 1: 4 x Bodyweight

- Set 2: 4 x Bodyweight

- Set 3: 4 x Bodyweight
- Set 4: 4 x Bodyweight

# One-Arm Bent Over Dumbbell Rows

- Set 1: 8 x 42,9 lbs (19,5 kg)

- Set 2: 8 x 65 lbs (29,5 kg)

- Set 3: 8 x 70,5 lbs (32 kg)

# Row Machine

- Set 1: 12 x 55,1 lbs (25 kg)

- Set 2: 12 x 66,1 lbs (30 kg)

- Set 3: 12 x 77,1 lbs (35 kg)
- Set 4: 12 x 99,2 lbs (45 kg)
- Set 5: 12 x 121,2 lbs (55 kg)

# Dumbbell Shrugs

- Set 1: 12 x 42,9 lbs (19,5 kg)

- Set 2: 12 x 54 lbs (24,5 kg)

- Set 3: 12 x 70,5 lbs (32 kg)

# Behind The Back Cable Wrist Curls

- Set 1: 12 x 88,1 lbs (40 kg)

- Set 2: 12 x 110,2 lbs (50 kg)

- Set 3: 12 x 132,2 lbs (60 kg)

# Reverse Cable Curl

- Set 1: 12 x 88,1 lbs (40 kg)

- Set 2: 7 x 110,2 lbs (50 kg)

# MORNING WALK TIME: N/A

---

# Workout Notes:
Awesome workouts now that I'm going with the flow so to speak. What that means is that I'm not deciding the exercises before I enter the gym, or even before I start my workout. In fact, I make things up as I go. Also, adding to that, I'm focusing a lot more on feeling the muscle work rather than lifting more than the previous session. I'm more sore than I've been in a long long time!