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The Little swede!

Mikew

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Hi all muscle-freaks. I have long been wanting to start a journal, but I just haven´t found the right board to do it. The Swedish boards are cool and all, but they reach out to such a small crowd, so I thought, why not start one here, at the greatest board of all, The MECCA! Ok, asskissing aside, its gonna be great to finally get this started. First of all, a little introduction.

My name is Mikael Wallin, I live in a small town in Sweden called Lidköping. There aint much to do here except lift weights. For such a small town we have quite alot of gyms. My personal favourite, and the one place i lay nearly all of my workouts is a small, but very hardcore one. Its called Lidköpings hälsostudio, and it has all the equipment I need

Im 23 years old, and i have been lifting weights for about 7 years, with a one year off inbetween. That break in the middle was a big mistake, i lost nearly 22 lbs in bodyweight and my strenght was in the superlows (for me, that is)

I feel like I´m finally back on track, as its been nearly a year since my break. i start this journal both for myself, to gain some inspiration and goals, but also for feedback, both negative and positive, so dont be shy to tell me what you think.

I have had a bad cold for a week now, so my first workout I will write down will be tomorrow, and its back day :xyxthumbs:

Before I go, i will give you some stats.

Age: 23
Height: 178 cm (dont know the other system)
Weight: 220 (offseason, obviously)
Best lifts:
Bench: 418 lbs (maxed out 4 on 374)
Squat: 396 lbs
Deadlift: 484 lbs

Some pics from right before the break:
 

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PrizeFighteR

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Hey mike welcome to the logs. Really strong lifts man! Also the pics you huge. Can't wait to check this log out :2:
 

Rocky

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Impressive stats and pictures to match. Good to have you here. Look forward to seeing your log! :xyxthumbs:
 

Mikew

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Thx a bunch guys, the atmosphere here is really great and you all make me feel welcome.

Now for todays training.

Today was backday. As I mentioned earlier I have had a bad cold for the last couple of days so I took it a lil easy with the workout, and not doing any barbell rows or deadlifts. Still did ok though. On to the good stuff.

I started with Pulldowns to the front.

1st set 15 reps with 154 lbs
2nd set 15 reps with 176 lbs
3rd set 12 reps with 220 lbs
4th set 10 reps with 220 lbs
5th set 7 reps with the whole stack which is about 275 lbs

After the first excercise I went over to the lat pulldown machine (its like a hammer strenght machine, but from a different company)

1st set 10 reps with 77 lbs on each arm
2nd set 10 reps with 99 lbs on each arm
final set 8 reps with 121 lbs on each arm

Now it was time for some rows, and I felt that I dont want to do as heavy rows as I can just yet (t-bar, barbell), so I settled for some dumbbell rows. It has always been a favourite for me.

1st set 12 reps with 100 lbs
2nd set 12 reps with 136 lbs
3rd set 7 reps with 160 lbs
4th set 5 reps with 160 lbs
5th and final set 15 reps with 100 lbs (just for the fun : )

Here i started too feel a little tender, so i rounded it up with four sets of machine rows.

1st set (underhand grip) 10 reps with 132 lbs
2nd set (underhand grip) 10 reps with 187 lbs
3rd set (overhand grip) 10 reps with the full stack (220 lbs)
4th set (overhand grip) 8 reps with 220 lbs

It felt good, and I got a real nice burn in the muscles. Too bad I still feel soar in my throat and my nose is still a little stuffed, but Its finally getting better. If I feel fine tomorrow its time for shoulders, If not I´ll wait until Monday.

First pic taken since after I started lifting again after my break :)

Take care and lift heavy!
 

Mikew

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Hi fellas.

Just a quick log of todays workout, my day has been hectic so I will not convert kg to lbs, you will have to do it yourselfs : ) (multiply by 2.2)

Today was shoulders, but I ended up doing some triceps aswell.

Here we go:

Seated dumbbell press:

1st set 20 with 20 kg
2nd set 18 with 30kg
3rd set 10 with 34 kg
4th set 8 with 46 kg
5th set 3 with 46 kg (I think i emptied to much strenght in the previous sets as I usually get two good sets wth this weight)

Next excercise was dumbbell laterals:

1st set alot of reps with 10 kg
2nd set 12 with 16 kg
3rd set 10 with 20 kg

I quickly followed that up with some machine laterals, and did
two additional sets there.

Time for rear delts.

Bent over laterals

1st set 15 reps with 20 kg
2nd set 10 reps with 20 kg
3rd set 10 reps with 24 kg

Same routine here, quickly to the reversed pec-deck for two finishing sets.

Light tricep work.

Started with 3 progressively heavier sets in the cables, where I used a rope.

1st set 20 reps with 40 kg
2nd set 12 reps with 60 kg and finally
3rd set 8 reps with 75 kg

At this point the gym was closing, so I rushed to the benchpress and got one set of narrow-grip presses before I had to leave.

1st set 10 reps with 100 kg

Kinda dissapointing, but it was a good workout anyway. Im feeling good again, the cold is almost gone and im strong again : )

Next workout is Monday, and its legs.

Pic of the day:
 

Turkish1530

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whats up big fella, glad 2 c a new hardcore log in here bro...pics look monsterous, ur a giant and ur lifting sum big pounds
 

Rocky

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Some sizeable weigh being moved around in this log and the pics do the weight justice - looking thick in these recent pics. Strong lifting throughout.
 

Mikew

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Thanks for all the comments guys, cant wait for tomorrow : )
 

Mikew

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Alright, today was leg day.

I started out with squats (as you may have noticed, I have a bigger bench than I have squat. So that can mean two things, either I have a strong bench or a weak squat. Id say the latter. With that in mind I started squatting)

1st set 15 reps with 60kg (132lbs)
2nd set 10 reps with 100kg (220lbs)
3rd set 8 reps with 140kg (308lbs)
4th set 2 reps with 180kg (396lbs) PB BY ONE REP : )
5th set 5 reps with 140 kg (308lbs)
6th set 3 reps with 140kg, dropped down to 100kg and did 8 reps

Next was hacklift

1st set 15 reps with 100kg
2nd set 10 reps with 140kg
3rd set 8 reps with 140kg (started feeling nausious :)

Finished quads with two sets of leg extensions, full stack of weights.

Onto hamstrings.

I only did one excercise here, as my legs was killing me. I gotta work harder to get past this point.

1st set 15 reps with 10 plates (dont know the actual weight on these :(
2nd set 10 reps with 15 plates
3rd set 7 reps with 15 plates

Afterwards I tried to stretch some, as Im kinda stiff : )

Overall it was a good session. I have to get my breathing up abit, casue I never fully recovered after the squats.

Pic of the day (might be the ugliest pic ever, a pair of hairy man-legs, but hey : )
 

Mikew

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Just got home from the gym. Today was chest and abs on the schedule.

I started, as I almost always does, with flat benchpresses.

1st set 20 with 60 kg
2nd set 10 with 100 kg
3rd set 3 with 140 kg
4th set 1 with 170 kg
5th set 1 with 180 kg
6th set 8 with 140 kg
7th set 3 with 160 kg

Kinda different style today, going back and forth with the weights, but it felt good.

Incline benchpresses

1st set a few feel-reps with 60 kg as it was like six-months since I last did this one : )
2nd set 10 with 100 kg
3rd set 4 with 110 kg
4th set 4 with 110 kg

Next I did some special-flyes. I lay down on a flat bench and position myself with my shoulderblades outside the cushion. That way I get a much deeper motion and the stretch is very good.

1st set 16 with 16 kg
2nd set 12 with 24 kg
3rd set 10 with 30 kg

Finally I did two sets in the cables, for the squeze.

Onto abs.

Crunches (start with palms at the back of your head)
1st set max reps
2nd set max reps, then switch to palms on your chest and do max, then switch to hands by your side and do max again.
3rd set same as above

Crunches with rope in cables
1st set 10 with 35
2nd set 8 with 45
3rd set 8 with 45

Voila! Finished and ready for food.
 

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Rocky

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Damn that's a strong bench. Squat is still damn strong though but yeah should be bigger than the bench - not that your legs look small judging by that pic!!
Solid arms too! Good stuff.
 

Mikew

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Damn that's a strong bench. Squat is still damn strong though but yeah should be bigger than the bench - not that your legs look small judging by that pic!!
Solid arms too! Good stuff.

Yea the legs is growing nicely, but the raw strenght is harder to come by. But I will do squats more frequently from now on, as I have a tendency to just go for legpress and hacklift.
 
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