The Little swede!

[El Freako]

Great work on the DBs as usual!

 

[Mikew]

Leg day today.

Front squats.

12 with 60kg
12 with 80kg
8 with 100kg
6 with 100kg

Squats (I squat down to a bench. I like this exercise because you can pretend to be really strong

10 with 150kg
8 with 190kg
8 with 190kg

Hacklift.

12 with 140kg
9 with 160kg

Lying legcurl.

3 sets with the stack. Rep range was 10-15

Standing one-legged legcurl.

12 with 45kg
10 with 55kg
8 with 60kg

Good session. The heat is starting to take out its toll(broken AC in the gym), but its still manageable.

 

[Rocky]

You don't need to pretend with lifts like that. Awesome leg session.

 

[El Freako]

Do you mean box squats?

Good session mate.

 

[Hypocrisy86]

Front squats in general with free weight ,even smith is difficult
but damn bro.. putting out 220+lbs for those with reps
amazing, no need to pretend just like rocky said
impressive m8!

 

[Mikew]

Do you mean box squats?

Good session mate.

I guess its called that.

 

[ironheart]

solid leg workout bro. doing 190kg box squats after front squat, impressive. keep up the good work buddy

 

[Mikew]

I did back this morning.

Chins.

14
12
10
12 (2 assisted)
12 (2 assisted)

Bent over rows.

6 with 60kg
10 with 100kg
10 with 120kg
7 with 120kg drop to 100 for another 6, drop to 60 for another 5. That was a good set.

Rack deads.

8 with 170kg
4 with 210kg
4 with 210kg

Dumbbell rows.

12 with 46kg
10 with 62kg
8 with 62kg

Lat pulldowns, wide grip.

2 sets with max reps with 90kg.

 

[The Creator]

Killer back session! I will have to try those drop sets on bent overs. I bet that really gets some blood going in the back.

 

[Mikew]

Killer back session! I will have to try those drop sets on bent overs. I bet that really gets some blood going in the back.

Yea that felt really good.

 

[Mikew]

Calf and arms today.

Standing calf-extension.

7 sets with 200-250kg, rep range was 12-15

Seated calf-extension.

3 sets with 60kg, max reps.

Calves in the legpress.

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

Im gonna make those suckers grow!

Over to arms. Really didnt do much, as im just doing maintenance training on them : )

Seated dumbbell curls.

12 with 19kg
8 with 29kg
3 with 32kg

Close-grip bench.

10 with 60kg
10 with 90kg
8 with 100kg (My pressing strength, which used to be my strongest side, has decreased alot from this diet, the other exercises are about the same).

Concentration-curls.

16 with 16kg
10 with 21kg

I tried overhead triceps extension with a dumbbell, but my elbows didnt want that, so instead I did some overhead cable extensions with a rope.

3 sets with the stack

Did one more fooling around exercise each for bi/tri´s in the cables : ) Good workout, but hot hot hot in the gym. This summers gonna be great

 

[Daniel Andersson]

only 3 reps with 32kg you should be ashamed of yourself!

 

[miamiracing]

great workout mikew, dont worry about the pressing strength after diet, it comes back after a cupple weeks man.. still heavy as shit

 

[El Freako]

Nice calf work there!

 

[Mikew]

I did shoulders yesterday.

Dumbbell presses.

12 with 26kg
11 with 46kg
9 with 46kg
10 with 39kg

Lateral raises.

12 with 16kg
12 with 16kg
8 with 20kg

Bent over rear delts (face down on an incline bench)

15 with 14kg
12 with 20kg
12 with 20kg

Bent over rear delts (really slow and strict motion)

20 with 5kg
12 with 11kg
10 with 11kg

Lateral raises in a machine.

2 sets

Today I´m gonna take a day off and just do my cardio, as I feel I need the rest.

 

[El Freako]

Nice shoulder session mate, could you scratch your head afterwards?

 

[Mikew]

Nice shoulder session mate, could you scratch your head afterwards?

Hehe, barely

 

[ironheart]

nice shoulder session buddy.
it's good to take a day of sometimes.

 

[Lionheart]

Few strong session there bud.Even if your strenght has come down a bit..those are still pretty impressive workouts

 

[philosopher]

Big weights as usual. Keep up the good work