The Andersson Chronicles

[Daniel Andersson]

Yo, whats up!
After a long time thinking about this with logs I've decided to just do it
So lets go.

I'll start with my chest and biceps workout I did yesterday:

Chest:

Dumbbell Press:

1x10 22kg
1x10 26kg
1x12 30kg
1x10 35kg
1x8 40kg (1 forced)
1x6 40kg (2 forced)

Dumbbell flyes:

2x10 16kg
1x6 22kg
1x3 24kg

Cablecross:

1x15 30kg
1x10 35kg
1x8 40kg
1x8 45kg (2 forced)


Biceps:

Dumbbell curls:

1x20 7kg
1x20 10kg

Barbell curl superseted with dragcurl:
(1 set each)

2x10 20kg
2x10 30kg
2x8 40kg

Hammercurls:

1x10 15kg
1x8 20kg (1 forced)
1x6 24kg (2 very forced)

This workout was crazy...my friend was screaming like crazy "more! more!"
So the weights and reps was a little higher then normal in some exercises. The pump I had was beyond anything I've ever experienced

 

[Bulkboy]

glad u decided to start a log man! and u dont dissapoint, awesome numbers all over, dumbell presses are great, repping out like hell with 22,25, 30 and 35 kg db and then finishing with an awesome set with the 40s, bicep work looks great too, strong bb curls and hammercurls.

keep those sessions coming

 

[Daniel Andersson]

This days workout was legs and shoulders, and it was the first leg workout after my minor quad tear about 5 weeks ago.
My doctor gave me ok to train a little under normal this week. But no forced reps or nothing close to max.
I don't wont to re tear it, my friend was behind and helped my if it was needed.

Legs

Leg extensions:

1x20 20kg
1x15 20kg
1x10 20kg

Smith Squat

1x10 40kg
1x10 60kg
1x8 80kg
1x6 80kg (I actually started to feel the beginning of a cramp here so I stopped)

Seated Hamstring Curl:

1x10 30kg
1x10 40kg
2x10 60kg

Stiff Leg Deadlift in smith

1x10 40kg
1x10 60kg
1x10 80kg

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

1x10 20kg
1x10 20kg
1x10 20kg


Shoulders:


A bodypart I don't really need to train except reardelts.
Cause my structure is really wide and thick...specially over the shoulders..
But I like training shoulders so...

Rotator cuff thingy with dumbbells

1x10 5kg
1x10 6kg
1x10 6kg
1x10 6kg

Reardelt cable pull:

1x20 10kg
1x20 15kg
1x20 20kg
1x15 25kg
1x10 27,5kg

Machine Shoulder press:

1x10 30kg
1x10 40kg
1x10 50kg
1x8 70kg

Dumbbell Lateral Raise:

1x10 10kg
1x10 12kg
1x10 15kg

The pump in my shoulders was really good, and I was able to push a little more because of the assistens from my friend I mentioned. The leg felt good after the workout, I just feel a little sore after not training them for over a month, nothing special.

 

[PrinceVegeta]

nice sessions there mate!u are blessed if u do have thick shoulders....most of us dont have it.....

 

[philosopher]

Welcome in the log section m8. Keep up the good work

 

[putt]

Looking good!
Where in Sweden do you live?

 

[Daniel Andersson]

I'm doing back and triceps tomorrow, but just to get the log started I'm writing in my back/tricep workout from last weak.
And then I'm writing tomorrows workout in aswell:


Back

Front Latpulldown:

1x10 40kg
1x10 40kg

Latpulldown behind the head:

1x10 40kg
1x10 40kg

Top Deadlift:
(Stop at the knees)

1x10 40kg
1x10 60kg
1x6 80kg
1x6 120kg
1x6 140kg
1x6 180kg
1x4 200kg
1x4 210kg (1 very forced)

Seated Row Machine:

1x10 60kg
1x10 70kg
1x10 80kg (2 forced)
1x8 80kg (1 forced)

Dumbbell row:

1x8 30kg
1x8 35kg
1x8 40kg
1x8 40kg


Triceps

Tricep extensions with rope:

2x20 15kg
1x20 20kg

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

2x10 20kg
2x10 30kg
2x10 40kg (2 forced)

Assisted dip machine:

1x10 bodyweight
1x10 bodyweight
1x10 Assisted 20kg

Tricep extensions with Straigt bar:

1x10 40kg
1x10 50kg
1x12 60kg (2 forced)

I just love training back, It's as satisfying to me as coming is.." well not really..... The deads just kills me. I would be sore by just doing 60kg for the same amont of reps..210kg dont feel any better Even though I find it hard to "feel" every rep in my triceps I gave them a good workout aswell

 

[Daniel Andersson]

Looking good!
Where in Sweden do you live?

Halmstad

 

[Daniel Andersson]

glad u decided to start a log man! and u dont dissapoint, awesome numbers all over, dumbell presses are great, repping out like hell with 22,25, 30 and 35 kg db and then finishing with an awesome set with the 40s, bicep work looks great too, strong bb curls and hammercurls.

keep those sessions coming

Thank you

Well I do my best.

 

[Daniel Andersson]

Welcome in the log section m8. Keep up the good work

Thank you

 

[putt]

Halmstad

Ok I live in Umeå.
Keep up the good work!

 

[Daniel Andersson]

Ok I live in Umeå.
Keep up the good work!

Hehe ok...well then it's just about 100 mil between us...fancy for a workout some time? lol

 

[Fatality]

Nice to see a new log here and great numbers I might add, keep it up bro!!

 

[Daniel Andersson]

Nice to see a new log here and great numbers I might add, keep it up bro!!

Thank you

I hope to improve on those numbers tomorrow already

 

[Fatality]

That's the spirit!

 

[Daniel Andersson]

That's the spirit!

I actually hope I can do 220kg at the deadlift for reps tomorrow.
I've max out at 240kg once, but it was all but a nice rep

 

[Rocky]

Solid work. Good to see a new log and there are some damn strong lifts in here too!
Hope the legs hold out and those deads look great.

 

[Daniel Andersson]

Todays workout consisted of back and triceps, and 3 sets of crunches.
I'm really tiered today..And that showed at my workout, I was not even close to satisfied with what I did today for my back, just no good motivation. I maxed out at 180kg in the deadlift..first rep and I felt right away that it didn't feel good, and on the second rep I reracked it and removed 20kg and did 15 reps on 160kg, I was satisfied with that atleast. The tricep part of the workout was a different story..I got much better contact this week compared to last week. And I could do more weight.

Back

Assisted chin up machine

1x10 60kg assist
1x10 40kg assist

Latpulldown behind the head:

1x10 40kg
1x10 40kg

Top Deadlift:

1x4 60kg
1x6 80kg
1x6 120kg
1x6 140kg
1x1 180kg
1x15 160kg

Seated Row Machine:

1x10 60kg
1x10 70kg
1x10 80kg
1x6 90kg

Seated cable row machine:
(One arm at a time)
1x10 40kg
1x10 60kg
1x8 80kg


Triceps

Tricep extensions with rope:

1x50 15kg

Reverse grip tricep extensions with rope:

1x10 15kg

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

2x10 20kg
2x10 50kg

Assisted dip machine:

1x12 bodyweight
1x10 bodyweight
1x6 Assisted 20kg

Tricep extensions with Straigt bar:

1x12 40kg
1x12 50kg
1x15 60kg


Tomorrow I'll go back and do some biceps and calves..the biceps part atleast..I hate doing calves, and I don't really need to train them

 

[Daniel Andersson]

Solid work. Good to see a new log and there are some damn strong lifts in here too!
Hope the legs hold out and those deads look great.

Thank you I will do my best

 

[miamiracing]

keep working hard bro, looks like some heavy weight