The Little swede!

[Mikew]

Back

Wide-grip pulldowns.

12 with 70kg
12 with 115
12 with 125kg

Barbell rows.

10 with 60kg (UH grip)
10 with 100kg (UH grip)
A few with 140kg (filmed this, so I was too focused on doing as many reps as I could that I didnt even count (OH grip)
8 with 140kg (OH grip)
7 with 140kg (OH grip)
8 with 100kg (UH grip)

Dumbbell rows.

10 with 62kg
5 with 72kg
7 with 72kg (took a little longer rest here)
6½ with 72kg

Seated cable rows.

12 with 115kg
10 with 125kg
8 with 125kg

Wide-grip machine pulldowns. Weight is per arm.

10 with 50kg
8 with 60kg

Complete. Incredible pump in the lats and upper back, and a very good session overall.

 

[PrinceVegeta]

Damn moving some big weights there bro! good work!! and u look like a beast in ur pic man!! post that vid up!!

 

[philosopher]

Nice barbell rows m8. Theused weights are impressive indeed

 

[Mikew]

Im currently living at my parents house, as my apartment is undergoing a total makeover. So I was browsing their computer (which used to be my old computer) and found a pic of myself from 2004. I did the exact same pose, in the exact same spot and did a comparison shot. Judge for yourselves. The one ontop is the newest, as I see the date got cut off in the lower pic.

 

[ironheart]

back session is huge, and get that film posted bro. looking good in both pics and i clearly see you've gotten wider and thicker.

 

[Mikew]

Thanks guys : ) The vids will come up soon, my friend is the one adding them, and sometimes he just needs a little reminder to put them up.

 

[Rocky]

Back looks fucking great. And no surprise - check out the weight for them rows! Superb strength.

 

[Mikew]

Finally the vids are up.

Failed smith-machine presses.

Some reversed pec-deck.

Barbell-rows. I love this exercise.

That was it. Next session is on monday morning, and its chest and abs.

 

[PrinceVegeta]

Awesome vids man!! ur back is def improved!! nice barbell rows!!

 

[Mikew]

The morning session looked like this.

Bench

10 with 60kg
8 with 60kg
8 with 100kg
3 with 140kg
1 with 160kg
1 with 170kg (easy)
1 with 180kg (heavy)
7 with 140kg (was a little dissapointed at how heavy 180 kg was so I tried to compensate by doing more reps here, but I strained my right lat somehow
4 with 150kg
4 with 140kg

Incline flyes.

10 with 40kg
10 with 40kg
8 with 40kg +2 press reps

Incline bench. Tried it just for fun.

6 with 100kg
6 with 100kg

Weighted dips.

8 with bw+40kg
8 with bw+20kg (no strenght left here)

Abs.

Crunches with 15kg plate on the chest.

Max reps*3

Lying leg and body lifts. (dont know this exercise´s name, but its not important.

Max reps*2

Machine crunches.

Max reps*2 with moderate weight.

Completed in 1hr.

 

[PrinceVegeta]

Awesome work done in one hour!! keep up the good work mate!

 

[knight_rider]

fucking awesome heavy bench session, good stuff!

 

[PrizeFighteR]

these sessions are awesome bro! keep the vids coming as well

 

[Mikew]

Shoulders today.

Seated side-laterals.

12 with 16kg
10 with 20kg
10 with 20kg
8 with 20kg

Seated dumbbell presses, without backpad.

8 with 29kg
8 with 32kg
6 with 34kg

Bent-over laterals, chest propped to a bench.

16 with 10kg
12 with 14kg
10 with 16kg
10 with 16kg

Reverse pec-deck.

18 with 55kg
12 with 70kg
10 with 80kg
12 with 45kg (one-armed)

Calves.

Standing calf-extension.

12 with 250kg
12 with 250kg
10 with 250kg

Seated calf-extension (ooh the burn!).

15 with 60kg
15 with 60kg
15 with 60kg

I also started my get-in-better-shape-for-the-summer-diet today, so I can walk on the beach and scare little kids

 

[The Creator]

Nice shoulder session and a brutal beating of the calves at the end Make those little kids cry when you walk on the beach!

 

[Lionheart]

Great benching there bro.Keep those vids coming.

 

[ironheart]

good shoulder session mikew, and showing no mercy on calves. keep it up bro

 

[Rocky]

Nice going. Those DB presses are good weight for using no back pad!

 

[Mikew]

Thanks guys : )

Today was back.

Chins.

14 with BW
12 with BW
10 with BW

Deads.

8 with 60kg
8 with 100kg
3 with 140kg
3 with 180kg
2 with 200kg
1 with 200kg
1 with 200kg
4 with 180kg
3 with 180kg
My grip is my weakest point here, gonna switch the bar with one with better grip, and perhaps use some magnesium.

Dumbbell rows.

12 with 46kg
11 with 62kg
8 with 72kg
7 with 72kg

Special-lat-pulldown (I place my knees under the pad, and sit my ass on the ground, making it a heck of a isolate exercise)

8 with 70 (too light)
15 with 100kg (just to pump the last cream out of the muscle)

I have also been doing 35 mins of cardio every morning (since wednesday) before breakfast, and will continue to do so for a two weeks, then I will increase it to 45 mins. I have taken away every bit of "unproper" foods, and I eat clean, but still big amounts. Gotta take it slow : )

 

[Rocky]

Awesome deads and those DB rows are giant!

As is your back!