Mika offseason training

[Mika]

4:00 o clock i eat 150 gr oatmeals,1 banana,30gr whey
6:00 o clock take coffeine,ephedrine
6:30 o clock start training LEG DAY

6 sets of leg extension 8-12 reps 80kg
5 sets of squats 6-8 reps 180kg
5 sets of leg press 8-10 reps 400kg
6 sets of leg curl 6-10 reps 100kg

7:20 drink six star creatine,whey,banana

 

[Mika]

Tomorow work back,forearm

 

[Big_Guns_Lance]

Awesome squats Mika

 

[Mika]

I start to train hard about month ago,i have take a long pause and now i come back in my form

 

[PrinceVegeta]

Strong leg session!

 

[Mika]

Hey ppl i have a big pause and i havent train now i weight 85kg,in my best off season i was at 100kg ,today i start to train again ,because of long pause i will start to train easy,today i will work chest and biceps:

1:bench press
2:incline bench
3:chest dips

1.Standing Barbell Curls
2.Dumbbell Preacher Curls
3.hammer

I will do everything in 4 sets and max 10reps,my bench press should be minimum 150kg 4-6x

see you tomorow

 

[Mika]

i forget to write i have paused because i got married and me and my wife moved from Novi Sad to Belgrade and open a new and better gym

 

[Natzo]

^^

great stuff Mika!!

this og is a must see. I like how you keep it simple and straight.

 

[Mika]

Thnx natzo

I have benched yesterday 150kg 4x,next week it must be 160kg
I work dips with 20kg on me and do 15 reps

Today i will work legs

1.Leg extension
2.squats
3.sissy squats
4.leg curl
5.dead lift

Im bad on squats my max was about 250kg 2x but now i will try with 140kg ,if i dont write tonight i m dead with broken limbs

 

[FEVER]

haha gl bro

 

[Mika]

Im alive but every bodypart hurts me soon i will make some videos ,i want to get strength first ,i want bench press 190kg,deadlift 250kg,and squats minimum 200kg as i work before rest.
Today i will work back:

1.Chin Ups 4 x max
2.Bent Barbell Rows 4 x 6-8
3.deadlifts 3 x 1-4
4.Good Mornings 2 x 8-10
5.Hyperextension 3 x 15

 

[Natzo]

bench 190 :fear:

go after those numbers bro! great work and bring those vids!

any advice for a guy that struggles to progress on the bench?

 

[El Freako]

Nice work mate!

 

[Mika]

thnx bro i will post some vids tomorow but dont laugh on me because im not in shape that i was before

 

[Mika]

I say i will make some videos my friends and here they are but i forget to rotate camera
I do deadfift with 160kg 2x i didnt try to push more


Bent Barbell Rows i do only 110kg 5x


Other video i will upload later today i will do delts

Good morning to you all from nice Serbia :YUGOSLAVIA:

 

[Mika]

I forget to say im completly natural i dont use even creatine and proteins right now,i will do natural for few months,i want to get back my natural animal

 

[Storm]

Great work mika and nice vids. Looking forward to seeing you achieving your goals.

 

[Mika]

Thnx mate

I need a coffee and coca cola or i going to sleep

 

[Natzo]

deads looked easy.

great work there Mika!

 

[Mika]

Next training i will try 175kg but i think i will take easy 200kg in few weeks