The Little swede!

[Daniel Andersson]

I agree with the other guys...really nice work mate

 

[Mikew]

Want to thank you guys for all the feedback!



Back home from ze gym. It went pretty well, I felt strong but I didnt do any real heavy stuff. I did 25 mins real easy cardio afterwards.

The session was a messy one, full of stuff. I will try to write it down.

Bench. Couple of sets, reaching a maximum of 140kg, where I did 6 reps.

Sumo-deads. Reaching a maximum of 200kg, a single rep there.

Machine T-bar. Easy weights, 12-15 rep-range. 2 sets.

Leg-curls, medium weight, 10 reps, also 2 sets.

Dumbbell curls, medium weight, 10 reps, 2 sets.

Over the head Dumbbell extension, both hands. 46kg, 10 reps. 2 sets here aswell.

Seated bent-over laterals. 3 sets with 11kg. 12-14 reps per set.

Abs. 2 sets of crunches, and 2 sets of hanging leg-lifts.

Long time ago since I did this kind of training : ) If I feel good tomorrow im gonna do osmething similar again, and then rest the weekend and hopefully start with my regular schedule on monday.

 

[Mikew]

Couple of pics. My face is a mess at the moment, but I figured this isnt a beauty-contest so I dont mind

 

[Daniel Andersson]

Someone said arms
Good upperlats also

 

[h0ke]

U didn't do any real heavy stuff, right! 140kg Benching sounds pretty lightweight to me .
Awesome pics bro, ur arms are gigantic , I am speechless. Maybe I have to go to do some DB Curls :inouteek:

 

[Mikew]

Hoke: : D

Todays training. I did back today, as I felt fully recovered, and back is my favourite "bodypart" (quite alot of bodyparts in the back region) to train.

Chins.

16
12
12

Deads, sumo-stance.

10 with 60kg
8 with 100kg
4 with 140kg
2 with 180kg

1 with 200kg
2 with 200kg
2 with 200kg (last one was a screamer : )

Dumbbell rows.

10 with 73kg
8 with 73kg
12 with 46kg

Low-cable rows.

12 with 100kg
12 with 100kg
12 with 100kg

20 mins on the treadmill afterwards. Im back in business.

 

[Rocky]

Nice work. Home session looked good too.

Nice pics. great arms.

 

[Mikew]

Chest.

Benchpress.

15 with 60kg
8 with 100kg
8 with 100kg

6 with 140kg
4 with 150kg

Incline dumbbell press.

8 with 62kg
6 with 62kg
10 with 46kg

Incline flyes.

12 with 26kg
10 with 30kg

Cable-cross, 2 variations with one set each.

Abs.

Rope crunches, 4 sets with maximum reps.

Hanging leglifts, 3 sets, max reps.

22 mins of cardio.

 

[El Freako]

For a "little" Swede you sure are throwing some big weights around. I'm especially impressed with the bench. Whatever they put in the water over there, bottle it and send it my way.

 

[ironheart]

big sessions mikew. bench is strong as allways. nice weight on the deadlift aswell. good job buddy.

 

[PrinceVegeta]

Great session mate! awesome arms and back too? leg shot maybe?

 

[Mikew]

Thanks a bunch fellas.

El Freako: No secret water here, the muscles come from all the polar-bear meat I stuff myself with

Legs.

Squats.

10 with 60kg
10 with 100kg
6 with 140kg
6 with 140kg
8 with 120kg
8 with 120kg

Shitty weights. Dont know what was wrong, but it felt awful today.

Legpress.

12 with 250kg
10 with 300kg
8 with 350kg

One-legged leg-curl.

12 with 20kg
16 with 35kg
10 with 45kg
10 with 45kg

To sum it all up, I did the usual afterwork cardio.

 

[Rocky]

Didn't look that shitty! In comparison to a lot of other people those are still some meaty lifts!

 

[El Freako]

El Freako: No secret water here, the muscles come from all the polar-bear meat I stuff myself with

Polar Bear huh?

*Grabs bear-killing knife and a few beers and heads off to London Zoo*

 

[Daniel Andersson]

I agree with Rocky, That wasn't bad at all IMO

 

[miamiracing]

everybody has an awefull day, but its still heavy tough

 

[Mikew]

I can only compare what I did yesterday, with what I usually do, and when doing that I feel that I should have done better : ) Anyway, its like miami says, everyone has a bad day. Just gonna have to try harder.

Thanks for the feedback guys!

Tomorrow is shoulders and calfes.

 

[The Creator]

not that shitty at all but it is good that you hold yourself to a high standard!

 

[h0ke]

Couple of really nice sessions, big weights there bro!
And I agree Rocky; that squatting wasn't shitty! Great job Little swede.

 

[Mikew]

Calfes.

Reversed calf-extension in the hacklift.

12 with 60kg
12 with 100kg
12 with 140kg
12 with 180kg
12 with 180kg

Seated calf-extension.

Max reps with 60kg, 3 sets.

Shoulders.

Standing lateral raises.

12 with 11kg
12 with 16kg
12 with 19kg
10 with 19kg

Bent-over laterals, chest propped to a bench.

5 with 11kg
14 with 16kg
10 with 19kg
10 with 19kg

Machine-presses.

12 with 80kg
10 with 100kg

One-armed reverse pec-deck.

15 with 50kg
15 with 50kg
12 with 75kg (both arms)

Lateral raises in the cable (cutler-style)

12 with 20kg
12 with 20kg

What can I say other than it was a 12 reps kinda day : ) Good pump.