The Little swede!

[Mikew]

Alright, time to update.

Back was gonna get a beating today, and I started with Pulldowns to the front

1st set 20 with 70 kg
2nd set 15 with 90 kg
3rd set 12 with 115 kg
4th set 10 with 125 kg
5th set 10 with 125 kg

I quickly followed the pulldowns up with a favourite of mine, machine pulldowns.

1st set 10 with 50 kg each side
2nd set 8 + 2 forced, 50 kg each side
3rd set 8 + forced, 50 kg each side

Next was another favourite, Deadlifts

1st set 15 with 60 kg
2nd set 10 with 100 kg
3rd set 8 with 140 kg
4th set 3 with 180 kg
5th set 3 with 180 kg
6th set 1 on 180 kg

All lifts are without straps, and I always put the whole weight down on the floor before I start working it up again. This is one of the excercises that I myself feel I need to improve on.

After the deads I did some narrow grip cable rows.

1st set 16 with 80 kg
2nd set 12 with 100 kg
3rd set 10 with 125 kg

I finished my back workout with three sets in a seated rowing machine. I did one arm at a time

1st set 15 with the whole stack (dont know the exact weight, but it aint that heavy)
2nd set 12 with the whole stack
3rd set 10 with the whole stack (the last two reps burned like hell : )

Thats it for today. Maybe I will do calves and arms tomorrow, Im not sure.

Keep lifting out there folks!

 

[Mikew]

Light day today, I only did arms.

Usually I dont even train arms, as I got alot of it already, and some other parts need to keep up, but today I felt like doing em.

Started with seated alternating curls (I will write to total amount of reps)

1st set 25 with 16kg
2nd set 20 with 20kg
3rd set 16 with 29kg
4th set 12 with 32kg
5th set 10 with 29kg

Next I did lying on a bench curls in the cables.

3 sets with as many reps as i could with the whole stack which is 75kg

Then it was time for some dumbbell scottcurls

1st set 10 reps with with 16kg
2nd set 10 reps with 20kg
3rd set 8 reps with 20kg
Then I did one set where I lean forward and curl the weight to my chest (not using the scottbench)

Thats it for biceps, time for triceps

First excercise was pushdowns in the cable

1st set 30 with 50kg
2nd set 20 with 75kg
3rd set 15 with 75 + 20kg plate

That was the warmup, onto dumbbell tricep extensions.

1st set 12 with 20kg
2nd set 10 with 26kg
3rd set 5 + 3 forced (using the other hand to assist) with 32kg, drop down to 16kg and do max reps.

Frenchpress with a special bar (parallell real narrow grip)
1st set 12 with 50kg
2nd set 10 with 60kg
3rd set 8 with 75kg

That was the whole thing, it took me about 45 mins (including some talk with the fellow iron-warriors) and I got a real nice pump. Next workout is Sunday or perhaps Monday.

 

[Rocky]

Some BIG moves there. Strong deads - alternating seated curls are monsterous.

That whole back session was shifting some impressive weight.

 

[Mikew]

Thanks Rocky, I´m doing my best as always : ) Its weird tho, that someday you feel like you can lift a ton, and end up doing a bad session cause you couldn´t handle the weights, and the other day when you feel weak and out of shape, you suddenly lift more than usual.

 

[Rocky]

^ I get that a lot. I think it's the fact you don't put so much pressure on yourself when you're not feeling up to it.

 

[h0ke]

Niiiice!! I can see that deads are your favorites! Whole back session is impressive! That 'light weight' arm session is great too!

 

[Mikew]

Today i trained in the morning. I work two shifts, so one week is early and the next week is late.

Today I did some shoulders

Started out with dumbbell lateral raises
1st set 20 with 8kg
2nd set 15 with 10kg
3rd set 12 with 16kg
4th set 8 with 20kg drop to 10kg and did 6 reps

Over to the smith machine, where I was gonna do some presses.
1st set 10 with 60kg
2nd set 10 with 80kg
3rd set 10 with 110kg (I could have gone much heavier, but it didnt feel good, so I only did those three sets)

Instead I started with the rear delts. First I did bent over laterals.

12 with 16kg
12 with 20kg
8 with 24kg

Moved to the pecdec and did one-armed reverse pecdec.
1st set 15 with 40kg
2nd set 12 with 50kg
3rd set 10 with 60kg

Finally I did two sets in a machine shoulder-press.
1st set 10 with 90kg
2nd set 8 with 100kg

The overall feeling of the session was good, but im not happy with the smith presses. It felt weird, like it was too much pressure on the front delts. Will try it again next time too see if it was a one day kind of thing.

Tomorrow is leg day

Happy lifting out there guys!

 

[Mikew]

Alright, time for a new update.

I did legs yesterday.

First excercise: Squats.

1st set 20 with 60kg
2nd set 10 with 100kg
3rd set 5 with 120kg
4th set 8 with 140kg
5th set 6 with 140kg
6th set 5 with 140kg
7th set 12 with 100kg

Onto legpresses.

1st set 12 with 300kg
2nd set 10 with 400kg
3rd set 5 with 400kg

Standing one-legged legcurls.

1st set 15 with 35kg
2nd set 12 with 45kg
3rd set 10 with 45kg

It was quite a good session, but I dont really like training legs this early in the morning. I need more food in the system to perform my best.

 

[Mikew]

Chest today, quick session.

First I did flat-bench dumbbell-presses.

1st set 20 with 20kg
2nd set 12 with 32kg
3rd set 8 with 46kg
4th set 5 with 62kg
5th set 9 with 72kg (my pb is 12 reps here, slowly getting there again
6th set 11 with 62kg

Incline dumbbell-presses.

1st set 8 with 46kg
2nd set 6 with 46kg
3rd set 6 with 40 kg

Third and last excercise was dumbbell flyes.

1st set 12 with 20kg
2nd set 11 with 20kg
3rd set 11 with 20kg

I felt strong today, thats why I went all out on the dumbbell presses. My strength is catching up again and it feels great.

Tomorrow is back day. Hope to get the same feeling then.

 

[Rocky]

Jesus Christ there are some huge lifts there.

Military pressing was immense - and you thought it was off!?!

Those DB flat benching is unreal weight to be pressing!!

 

[Mikew]

I have always been strong in pressing movements, so they tend to be favorised : )

 

[samutown]

Satan vad grov du är! har du kolozzeum eller body också?

 

[ironheart]

nice log, got some good workouts in there. like you say, your strenght in pressing movements are really impressive. Big guy and big lifts, keep it up

 

[Mikew]

Satan vad grov du är! har du kolozzeum eller body också?

Jag läser på bodyforum, men skriver sällan : )

 

[Mikew]

Ironheart: Thanks mate : )

 

[Mikew]

Alright, I did back this morning.

First I did machine lat-pulldowns.
1st set 15 with 35kg each side
2nd set 12 45kg each side
3rd set 8 55kg each side
4th set 6 65kg each side
5th set 8 with 55kg each side

After the first "warmup" excercise I did some bent over barbell-rows.

1st set 12 with 60kg
2nd set 12 with 80kg
3rd set 12 with 100kg
4th set 10 with 120kg
5th set 6 with 140kg
6th set 5 with 140kg
A real killer excercise right there, feels great! : )

Dumbbell rows was next.

1st set 15 with 46kg
2nd set 8 with 62kg
3rd set 11 with 46kg

I finished up with two sets of close-grip pulldowns.

1st set 10 with 70kg
2nd set 8 with 80kg

Good workout. Felt real good tension in the back muscles and my barbell rows are improving.

Next workout is on Monday or Sunday, depending on how I feel.

 

[PrinceVegeta]

Nice session there.Big barbell rows are the name of ur game!good dumbell rows too

 

[Mikew]

Shoulders and some calves was on todays schedule. I felt strong today, so I decided to go heavy.

First excercise was seated lateral raises.

1st set 15 with 10kg
2nd set 15 with 10kg
3rd set 12 with 16kg
4th set 12 with 16kg

Onto the one excercise that gave me problems the last time, shoulder-pressing in the smith.

1st set 10 with 60kg
2nd set 10 with 80kg (felt that same feeling)
3rd set 10 with 100kg (nothing, it felt good)
4th set 5 with 130kg (problem was last time I didnt use enough weight, this time it felt real good : )

Bent over laterals. Favourite for rear delts.

1st set 20 with 10kg
2nd set 12 with 20kg
3rd set 10 with 24kg
4th set 8 with 24kg, rest 5 seconds and another 4 reps.

Another one for rear delts, seated cable pulls (like Ronnie does in cost of redemption, but I am seated while doing them)

1st set 16 with 20kg
2nd set 16 with 20kg
3rd set (ultra-slow) 10 with 20kg

Last three sets: one-armed dumbbell lateral.

1st set 15 with 16kg
2nd set 12 with 16kg
3rd set 8 with 20kg

Onto calves.

Standing calv-press.

1st set max with 200kg
2nd set 12 with 250kg superset with one-legged calv-press with dumbbell in hand (20kg) max reps
3rd set 10 with 250kg and same as above
4th set 8 with 250kg and same as above plus max out reps with bodyweight only. The buuurrrrrrnnnn!!!

Legs tomorrow.

 

[pGhi]

WTF

4th set 5 with 130kg

Seriously strong guy!! That looks mad ance:

 

[ironheart]

Killer shoulder workout right there. 130kg in shoulder press is crazy. you're strong as a bull.