The Andersson Chronicles

[PrizeFighteR]

HOLY DEADLIFTS BATMAN!

 

[Hypocrisy86]

awesome workout man, im not surprised that backs sore
looks like chilling is the best thing to do man?

 

[Daniel Andersson]

Yeah, it was nice to just kick back for a day.
The soreness is gone now, so it must have been that I was not used to doing of the floor deads. I feel a little stiff, but thats normal after doing deadlifts from the floor.

Later today I'm back to the gym, legs/shoulders or chest/biceps are up. I haven't decided which one just yet though.

 

[PrinceVegeta]

better of with chest/biceps....give ur lower back some rest

 

[Daniel Andersson]

better of with chest/biceps....give ur lower back some rest

yea, the same conclusion I've come up with..chest/biceps it is, might do some shoulders too.

 

[Daniel Andersson]

Just came back home after todays session. I did chest, biceps and som shoulders.

Shoulders

Rotator Cuff with dumbbell:
1x10 3kg
1x10 4kg
1x10 5kg
1x10 6kg

Rear delt cable pull:
1x10 20kg
1x10 25kg
1x10 35kg


Chest

Dumbbellpress:
1x8 22kg
1x8 26kg
1x10 32kg
2x10 36kg (2 forced per set)

Incline smith bench press:
2x10 60kg
2x10 80kg
1x4 100kg

Dumbbellflyes:
(Going for contraction, less stretch on the last two sets)
2x10 18kg
2x10 24kg


Biceps

Dumbbellcurl:
1x10 9kg
1x10 14kg

One Arm machine Preacher Curl
1x10 15kg
1x10 20kg
1x4 25kg
1x6 15kg

Pullups using only hands:
(Assisted)
3x10 30kg
1x10 20kg

Hammercurls
(To Opposite shouder)
1x10 14kg
1x10 16kg
1x6 20kg
1x4 12kg

Felt really good today. Got a good pump in my chest, and during my afterworkout stretch the pump made my chest hurt
Good pump in my arms aswell

 

[Mikew]

Good workout! Im getting ready to do chest myself in 20 minutes : )

 

[Daniel Andersson]

Thanks mate

 

[ironheart]

quality session there DA. doing shoulders today myself.

 

[Lionheart]

Wow, you got very strong back Daniel.Solid chest and bi work

 

[Daniel Andersson]

Thanks ironheart

 

[Daniel Andersson]

Wow, you got very strong back Daniel.Solid chest and bi work

Thank you Lion, the thing when I'm doing of the floor deads, is that I lift alot with my legs and not with my back. (well still to some extent) but I'm really strong in my legs, thats why I've focused on top deads in a smith lately to not use my legs at all.

 

[PrinceVegeta]

Nice session man!! now time for legs baby!

 

[Daniel Andersson]

Nice session man!! now time for legs baby!

 

[Daniel Andersson]

I did legs this morning, and I didn't go heavy today either. I was doing the same type of workout I did last week


Legs

Smith Squat:
(Deep and slow)
2x10 40kg (The bar)
2x10 60kg
1x10 70kg
1x10 80kg

Half Smith Squat:
(Really slow)
1x10 100kg
1x6 120kg
1x4 100kg

Smith stiff-legged deadlift:
2x10 70kg
2x10 80kg

Leg extensions:
(With 1sec pause at the top)
4x10 20kg

As I said, exactly the same session I did last week, just a little more weight on the squats now when I felt more comfortable with the typ of training. This is definitely something I would recommend to everyone.

 

[Lionheart]

Deep half squats??
I bet you have strong legs as i remember seeing your leg shot and you got some big ass quads and calves bro.

 

[Daniel Andersson]

Deep half squats??
I bet you have strong legs as i remember seeing your leg shot and you got some big ass quads and calves bro.

Nah...just copied the text missed to remove that part on the half squats lol
Fixed it

 

[PrinceVegeta]

LOL....nice session as always! what next! bakc again! expecting some huuuge dead numbers man! keep up the good work!

Congrats in motm btw....awesome work with the banners!

 

[Daniel Andersson]

Thank you prince

Yes it's going to be back and triceps again on monday or tuesday

 

[pGhi]

Small but strong workout

Waitin that session