The Little swede!

[PrinceVegeta]

Great session man!

 

[Mikew]

Back.

Chins.

16
12
10
10

Barbell rows, underhand grip.

10 with 60kg
12 with 100kg
12 with 120kg
10 with 120kg

Rack deads.

8 with 190kg
3 with 230kg
3 with 230kg
8 with 150kg

Cable-rows.

12 with 125kg
10 with 125kg
10 with 100kg
8 with 100kg

Narrow-grip pulldowns.

15 with 70kg
12 with 80kg
10 with 90kg

Very good session. You might even say it was swole.

 

[Mikew]

Arms today.

Ez-curls.

10 with 30kg
10 with 50kg
8 with 60kg
5 with 60kg

Seated incline dumbbell-curl.

10 with 19kg
8 with 21kg

Skullcrushers. (after 2 easy sets in the cable for warmup)

10 with 60kg
5 with 70kg
8 with 60kg

Narrow-grip benchpress.

4 with 60kg
4 with 80kg
12 with 100kg
6 with 110kg

Curls in the cable, both arms at the same time.

2 sets with 15 reps each.

Dumbbell tricep-extension.

10 with 24kg
8 with 26kg

15 mins of cardio and 20 mins of sunbathing (pb) The diet is coming along nicely. 93.5kg this morning. Soon it will even start too look good : )

 

[Rocky]

Arm strength is unreal - those curls and skullcrushers are immense. The back session was none too shabby either!

 

[miamiracing]

great to hear that bro..

 

[Mikew]

Arm strength is unreal - those curls and skullcrushers are immense.

Keep in mind tho, that this was a light session, as I dont train arms directly anymore, I just do it for fun once every two months or so : ) When I was really training em...man, those were the days (40kg dumbbell curls, 80-85kg skullcrushers etc.) But I wont let my arms grow even more, as my symmetry will get even more out of proportions. I have to get my back up to size.

 

[PrinceVegeta]

nice pb

 

[Daniel Andersson]

Good shoulder session, great back session and awesome arm session

 

[Lionheart]

Nice bro.Very strong workouts.I finally got back to gym myself also.Keep working hard

 

[Mikew]

Updating.

Flat dumbbell-press.

12 with 26kg
6 with 34kg
4 with 46kg
3 with 62kg

8 with 73kg
6 with 73kg
8 with 62kg

Incline dumbbell-press.

10 with 46kg
8 with 46kg

Flat dumbbell-flyes.

10 with 29kg
8 with 34kg
8 with 34kg

Cable-crunches

15 with the stack
15 with the stack +10kg
12 with the stack +10kg

Machine crunches.
3xmax reps.

Good session today. My strength is pretty much the same so far in the diet, and that is always welcome. I have nearly lost 8kg now, slowly climbing down.

 

[Hypocrisy86]

massive weights man, very good numbers there
Db flies are as good as Arnies, bet that chest was puuummmpeeed

 

[The Creator]

Huge db presses man. Good to see that strength is holding up while the diet goes on. That always helps!

 

[Mikew]

Switching the schedule up some by changing legs with back.

Chins

16 (I seem to be stuck at 16..must get lighter
10
10
8 (Quickly declining ftl)

Deads.

8 with 100kg
3 with 140kg
3 with 140kg
3 with 180kg
1 with 200kg
Changed from sumo to regular stance
3 with 200kg
2 with 200kg

Barbell rows, underhand grip.

12 with 100kg
10 with 110kg
8 with 120kg (Lower-back was killing me)

Dumbbell rows.

20 with 46kg
10 with 62kg

Lat-pulldown.

14 with 80kg

Crazy pump and very good contact today.

 

[Lionheart]

Again a good strong workout.Nice to see that youre able to do heavy DB rows.Are 62kg biggest DB in your gym?

 

[Mikew]

Again a good strong workout.Nice to see that youre able to do heavy DB rows.Are 62kg biggest DB in your gym?

Have you missed all the sets I have done both in dumbbell press and dumbbell rows with the 73kg?

 

[El Freako]

Those DB row numbers are really scary considering you've already done bent rows. Good work dude.

 

[Daniel Andersson]

Strong as a bull!
5 reps with 55kg is the heaviest I've done and that was heavy like crazy
And you just fart on me

 

[Hypocrisy86]

No wonder why that back is massive! huge fuxing weight in every workout
keep it up man, your gonna out due Jay !!

 

[Rocky]

That weight you use is the reason your avi is so good. Damn impressive weight throughout!

 

[Mikew]

Shoulders and calfes.

Dumbbell presses. I just had to do them today : )

10 with 26kg
8 with 34kg
12 with 46kg (2 assisted)
8 with 46kg

Seated lateral raises.

12 with 16kg
12 with 16kg
12 with 16kg
12 with 16kg

Bent-over laterals, chest propped to a bench.

14 with 16kg
14 with 16kg
14 with 16kg
14 with 11kg

Seated lateral raises in a machine, 2 sets.

Reversed pec-deck, 3 sets, medium weights. Rep-range 12-15.

Db shrugs.

3*15 with 73kg

Standing calf-extension.

12 with 120kg
12 with 250kg
12 with 250kg
10 with 250kg
10 with 250kg

Tomorrow is legs, im looking forward to it.