The Andersson Chronicles

[Daniel Andersson]

Session was great. Heavy incline work - especially after the DB presses! Good going.

 

[Braaq]

Where are the updates at bro? Lets see em!

 

[Daniel Andersson]

Where are the updates at bro? Lets see em!

New updates are coming m8..took a couple of days off to recover a bit I'll probably do back and triceps tomorrow.

 

[salasmuscle]

nice

 

[Daniel Andersson]

nice

 

[Daniel Andersson]

Earlier today I did some back and biceps.
I decided to do half the back session today and the rest tomorrow. I'll probably just do deadlifts and some kind of rows tomorrow.
Todays session was:


BACK

Lat pulldowns

1x10 40kg
1x10 60kg
1x10 80kg
1x6 100kg

Reverse grip Lat pulldowns

2x10 60kg
1x10 80kg

Machine cable row

2x10 80kg
1x10 100kg


Biceps

Dumbbellcurl

1x10 10kg
1x10 14kg

Assisted chinups (using only arms)

1x10 20kg
1x10 30kg
1x4 40kg
1x6 20kg

It was a quick session today. I wasn't really motivated, my training partner and friend went to Thailand yesterday to work, he will be gone for about 5 months, so I was a little down because of that. I don't have any other friends I hang out with you see. Anyway I kinda jumped between the exercises and got a killer pump in my back, arms and even shoulders, so its all good I quess

 

[Mikew]

Its all about the pump : ) And the gym is a great place to make new friends aswell.

 

[Daniel Andersson]

I'm going to the gym now..I've desided to do triceps with back.
I'll be doing the full normal tricep session, but only deads and a set or two of machine rows

"I'll be back"

 

[PrizeFighteR]

sweet can't wait for the new update! those pulldowns are great

 

[Lionheart]

Looks good Daniella

 

[Daniel Andersson]

Looks good Daniella

ohhh noooo...not you to!:ihavesandinmyvagina....its hard to find something humiliating to call you....it's easy to write DriDDy to DriDDeRz....I might call you Lioness?

 

[Lionheart]

Its cool........................................Daniella

 

[Daniel Andersson]

Todays session was back and triceps. And I was sore like crazy from yesterday :crymeariver:

Back


Top Deadlift:

1x6 40kg
1x10 60kg
1x6 80kg
1x6 120kg
1x6 140kg
2x10 160kg


Seated Row Machine:

1x6 70kg
2x10 90kg


Triceps

Tricep extensions with rope:

1x10 15kg
1x10 20kg

Lying tricep extensions superseted with close grip benchpress:
(10 reps each)

2x8 25kg
2x10 30kg
2x10 35kg

Tricep extensions with rope:

1x10 40kg
1x10 50kg
1x10 55kg

I was done after 35min! it was a very looong time ago a workout went that fast normally an hour is minimum

 

[Daniel Andersson]

Legs

Smith Squat:
(Really deep and slow)

4x10 40kg (The bar)
4x10 60kg

Half Smith Squat:
(Really deep and slow)
2x10 100kg

Smith stiff-legged deadlift:

2x10 70kg
2x10 80kg

Leg extensions:
(With 1sec pause at the top)

4x10 20kg


Today I did legs. And the burn in my quads was out of the world..I talked to a old hockey trainer of mine, and he told me to try really slow and deep squats...and I quote "To hell with your ego!, everyone's got to much of that" , "ass to the ground" was my reaction when he said I would have problems to walk after a session like he discribed...lets put it this way....he wasn't wrong....I walk like I have been raped by a 500lbs bear....

 

[PrizeFighteR]

deads and squats are looking good daniel

 

[Daniel Andersson]

deads and squats are looking good daniel

Thank you

 

[Daniel Andersson]

Rotator cuff:

5x10 6kg


Chest:

Dumbbell Press:

1x8 22kg
1x10 26kg
2x12 30kg

Seated chest press:

1x10 60kg
1x10 70kg

Incline smith bench press:
(1 sec pause at the bottom, without touch)

2x10 60kg
2x10 70kg

Cablecross:

3x20 25kg



Biceps:

Dumbbell curls:

1x10 10kg
1x10 14kg

Seated one arm preacher curl:

1x10 20kg
1x10 25kg (1 forced / set)
1x6 25kg
1x6 15kg

Barbell curl superseted with dragcurl:
(10 reps on each)

4x10 30kg

Barbell curl:

1x4 50kg


Shoulders


Seated machine press:

1x10 40kg
2x10 60kg

Side laterals:

4x15 10kg

 

[Rocky]

Nice work. Credit for dropping the weight and doing those squats deep!

been raped by a bear to know the comparison have we?!

 

[Daniel Andersson]

been raped by a bear to know the comparison have we?!

I will not make a comment on that

 

[Lionheart]

Very good sessions bro.Keep up the good work.