The Little swede!

[Mikew]

Back today. So hot in the gym today, really wears you down.

Lat pulldowns. I did alternate sets to the front and the to the neck.

15 with 70kg
12 with 90kg
12 with 100kg
10 with 120kg
10 with 120kg

Barbell rows. Underhand grip.

8 with 60kg
8 with 100kg
10 with 120kg
10 with 120kg
8 with 100kg

Low-cable rows.

10 with 80kg
12 with 100kg
12 with 110kg
10 with 110kg

Reversed grip-pulldowns.

2 sets with 80kg, 8 reps.

Dumbbell rows.

10 with 46kg

That was it. Felt really good, and the details start comin along nicely. Im down to 92,4kg now.

 

[miamiracing]

great workout bro

 

[Rocky]

I know what you mean about the heat - we don't get it often so when we do it hits hard.

Put in a good session though.

 

[ironheart]

great stuff mikew. bet you got a decent pump from that.
92.4kg - thats very close to what i'm weighing too at the moment.

 

[Lionheart]

Arms and legs looking good bro.Looks like your not getting any weaker also

 

[Bulkboy]

dude, ur a freak, i better start checking this log more often, monster strenght and monster thickness to go with it ur arms a ginormous, shoulders are thick and legs look good too, with a good outer sweep going.

if i was gonna critizise, i would say ur back could do with some more meat though, its by no means small, but ur arms kinda dwarfs it, if u could get that back up some more u would be a true freak from the rear too

 

[Mikew]

if i was gonna critizise, i would say ur back could do with some more meat though, its by no means small, but ur arms kinda dwarfs it, if u could get that back up some more u would be a true freak from the rear too

Yea I know. Arms are trained at most once every two months, and my focus is on my back training, like including deadlifts, which I have only done very sporadically before. During my younger years I always pulled the weight with my arms, and therefore they got alot of training, and my back suffered. I have since then learned to pull with my back, and I have noticed a great increase during the last few years. But Im far from satisfied with how it is now. My back is gonna be my best bodypart : ) Thanks for the feedback mate.

Ironheart: I think Im gonna end up at about 87-89kg in the end.

Lionheart: My strenght is about the same, I have noticed small differences in the heavier exercises like squats and flat bench.

 

[Mikew]

Calves.

Hacklift extensions, superslow negatives and explosive extension.

12 with 130kg
12 with 130kg
12 with 160kg
10 with 180kg + 10 quick burn reps

One-legged calf-press on the legpress.

15 with 120kg
15 with 120kg
12 with 140kg

Seated calf-extension.

20 with 50kg
12 with 70kg
10 with 70kg

Shoulders.

Bent over laterals, controlled motion.

16 with 11kg
12 with 14kg
12 with 14kg
10 with 14kg

Seated side laterals, cutler-style.

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

Cable side laterals.

15 with 20kg

Lying rear delts in the cable.

15 with 25kg
6 with 30kg (real difference between just one plate here)
12 with 25kg
10 with 20kg

One armed reversed pec-deck.

10 with 45kg
10 with 45kg

Very good session. Great pump, and the calfs were aching like hell during this mornings cardio.

 

[Daniel Andersson]

Awesome weights as always Mike

 

[philosopher]

No presses..? I always like to do at least one press movement for the delts.

 

[h0ke]

Holy shit, u look like a HULK in those pics bro! U are very strong, great sessions there buddy!

 

[Mikew]

No presses..? I always like to do at least one press movement for the delts.

I only do presses now and then, as my front delt grows too big too fast from them. Considering they get alot of training from my chest sessions as well, I try to cut back : )

 

[Mikew]

Forgot to update yesterdays session.

Chest.

Flat dumbbell-press.

20 with 26kg
10 with 39kg
5 with 72kg (really lost strength here :crymeariver
9 with 62kg
7 with 62kg

Incline machine-press (ultra-heavy machinery, but really hits the spot)

10 with 30kg
10 with 45kg
10 with 45kg

Incline Dumbbell flyes.

8 with 31kg

This felt awkward, so I skipped it and did 4 sets in the cable instead.

Abs.

Crunches.

4 sets with max reps. First set was 25 I think.

Leg-raises.

3 sets with max reps.

Im getting ready to go and give my back a good beating. Updating it tonight.

 

[philosopher]

Impressive weights Mike

 

[Mikew]

Thanks for the feedback in here

Today was back-day.

Chins.

18 (pb)
14
12
10
9 Declining strength but I got a pb atleast : )

90º bent over rows.

12 with 60kg
12 with 100kg
12 with 100kg
8 with 100kg
8 with 100kg

Incredible pump and contraction from this one. I usually stand up more when performing my rows, but these i tried to keep as close to 90 degrees as possible.

Rack deads.

12 with 120kg
12 with 160kg
6 with 200kg

It felt awkward in the lower back so I didnt do anymore sets here.

Low cable rows.

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

Last but not least I did two sets of cable pullovers.

 

[El Freako]

Man where the fuck do you find these 72kg DBs? You'll have to take a photo to show me one day, the fucker must be huge. Biggest I've ever seen was a 50kg.

 

[Mikew]

Man where the fuck do you find these 72kg DBs? You'll have to take a photo to show me one day, the fucker must be huge. Biggest I've ever seen was a 50kg.

Hehe, they are quite big. Here is a movie of me doing some presses with the fuckers.

 

[philosopher]

Nice vid Mike, you made it look so easy for the first few reps.

 

[Mikew]

Thanks Philosopher, it was in fact quite easy

Calves and shoulders.

Reversed calf-extension in the hacklift.

15 with 80kg
15 with 120kg
12 with 160kg
10 with 200kg
10 with 200kg

Calf-extension in the legpress.

15 with 250kg
15 with 250kg
15 with 250kg

One legged calf-extension with a dumbbell.

10 with 20kg dumbbell
8 with 26kg dumbbell

Shoulders.

Seated dumbbell press.

10 with 26kg
10 with 32kg
9 with 46kg
8 with 46kg

Standing lateral raises.

12 with 16kg
12 with 16kg
12 with 16kg
15 with 11kg

Reversed incline rear delts.

15 with 11kg
12 with 19kg
12 with 19kg
12 with 19kg dropset 8 with 14kg

Reversed pec-deck.

3 sets, 1 set with one arm at a time. Dont remember the weights. It felt good though : )

 

[El Freako]

Holy Jebus those are some big weights!!! :0