The Little swede!

[Lionheart]

Some heavy deads and pressing bro.Keep up the good work

 

[EternaL]

nice workoutsthose Deadlifts are great and the Chest and abs session is good too

 

[PrizeFighteR]

holy hell Mike, great dealifts DB's on rows and presses are huge also!

 

[Mikew]

Legs today.

Squats.

15 with 60kg
10 with 100kg
8 with 140kg
4 with 150kg
6 with 140kg, drop to 100kg and did 8 more.

Front squats.

3 with 60kg
8 with 90kg
8 with 100kg

Hacklift, real narrow stance.

10 with 140kg
10 with 140kg
8 with 140kg

Stiff deads.

12 with 100kg
12 with 110kg
10 with 120kg

And the usual 25 mins of cardio after the session. It was tough climbing the stairmaster with that much blood already pumped into your legs, but it felt good.

 

[Lionheart]

Brutal.You did dropsets w squats.Strong session mikew

 

[ironheart]

solid leg session mikew. that dropset on the squats looks like a good recipe for pump. good job buddy.

 

[alee`]

Terrible series bady !!! KEEP THAT STYLE!

 

[EternaL]

great leg workout

 

[Mikew]

Calfes and shoulders today.

Calfes
Standing calf-extension.

2x12 with 120kg
11 with 340kg
9 with 340kg

Seated calf-extension.

10 with 50kg
6 with 100kg
6 with 100kg

Shoulders
Standing lateral raises. Tried a different tecnique this time, I kept extreme tesnion in my lats during the movement, and it really helped me isolate the delt, instead of my traps taking over too much.

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

Bent-over laterals (face-down on a bench)

10 with 5kg (lol)
12 with 14kg
12 with 16kg
10 with 21kg

Dumbbell presses. I just did two sets with slow reps, to try and take the focus off the front delt.

12 with 32kg
12 with 41kg

Reversed pec-deck.

14 with 65kg
12 with 75kg
10 with 90kg

Machine side laterals.

8 with 35kg
6 with 35kg

Thats it, When I write it down it seems like alot, but it felt right to do this many sets. 25 mins of cardiko on the crosstrainer as my aftertraining treat...

Its back-day tomorrow, the best day of the week!

 

[Rocky]

Great sessions. That leg session looked harsh - all big moves in one session. Big shoulder day too!

 

[Daniel Andersson]

@ The leg session
Awesome weight you have going there bro

@ The Calves and shoulder session
Nice weights in this session as well 90kg in the reverse pec-deck

 

[Mikew]

Updating todays session before going to bed. Im totally beat, nearly fell asleep 10 times during Man of fire at my friends place. So I blame all misspellings on that.

Chins.

14
12
10
10

Barbell rows.

8 with 60kg
8 with 100kg
8 with 140kg
8 with 150kg (never tried this weight before, so I guess its a PB)
10 with 120kg

Dumbbell rows.

10 with 73kg
8 with 73kg
12 with 63kg

Close-grip pulldowns.

10 with 90kg
10 with 80kg
8 with 80kg

Did 20 mins of cardio after the workout. My weight is now at 96kg, so im down about 4kg since i started my diet. I dont aim for a specifik weight, I just want to look good, so I have no idea where I will be at when im satisfied.

 

[EternaL]

nice workout bro and yeap ofcourse its a PB

 

[h0ke]

Great session big man!
That BB Row is huge

 

[Hypocrisy86]

good numbers with those weights Mike, excellent job on the PB with the 150s man!!!

 

[Rocky]

Strong session. Big weight for that rowing PB. DB rows were as strong as ever too.

 

[The Creator]

Big numbers your putting up bro! Good to see that your diet is working for ya as well.

 

[Mikew]

This will be the third time I try to update this, as the previous ones didnt work:crymeariver:

Thanks for all the comments guys!

Chest and abs.

Flat-bench.

10 with 70kg
8 with 120kg
6 with 140kg
2 with 160kg
4 with 160kg (one forced)
4 with 150kg
4 with 150kg
4 with 140kg

Incline dumbbell-press.

10 with 46kg
10 with 46kg
8 with 46kg

Two sets of slow dips. Was trying my best to contract the chest, but I need a wider grip, and this particular dip-rack cant provide it.

Also did two sets in the cable, high reps stuff.

For abs I only had time for one exercise so I chose one I know was gonna burn, rope crunches.

3Xmax with 80kg

40 mins walk before breakfast was todays cardio.

 

[PrinceVegeta]

awesome stuff man!

 

[Mikew]

Alot of work done today. Started with the usual 40 min morning-walk, then off to the gym for some legs.

The squat rack was busy, so I started with hacklifts.

2x12 with 60kg
10 with 110kg
8 with 150kg
4 with 190kg
4 with 190kg
8 with 150kg

Squats.

5 with 60kg
8 with 100kg
8 with 120kg
8 with 120kg
8 with 120kg

Stiff-deads.

6 with 60kg
14 with 100kg
12 with 120kg
10 with 120kg
10 with 120kg

20 min cardio after the session, and then off to one hell-day at work. Barely had time to eat even, and now im back after a 40 min walk. Its good that tomorrow is a rest day