The Little swede!

[Big_Guns_Lance]

Hey man, great workout there

nice concentration curls!

 

[Mikew]

Thanks guys : )

 

[Mikew]

Did legs today.

Squats.

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

Felt good, although I haven´t done legs in about 5 weeks.

Hacklift.

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

Front squats.

12 with 70kg
10 with 70kg

Lying legcurl.

15 with 80kg
12 with 80kg
12 with 80kg

Standing legcurl (one-legged)

12 with 45kg
12 with 45kg
10 with 45kg

Good session in all. Tomorrow is shoulders.

 

[Hypocrisy86]

Cheers mate awesome work
Squats are looking good even
with that much time off..
standing one leg curls look heavy too bro
gonna get those hanging HAMS!!!

 

[El Freako]

Nice leg work Mike, still doing well after 5 weeks.

 

[PrizeFighteR]

Really good numbers even after the break, good shit bro

 

[ironheart]

solid session buddy, especially concidering it's been 5 weeks. good volume and weight on the squats. keep up the good work

 

[Mikew]

Updating

Did complementary lat-work and shoulders yesterday.

Chins.

12
12
10
8

Narrow-grip pulldowns.

10 with 80kg
10 with 100kg
10 with 100kg

Lateral raises.

15 with 16kg
10 with 19kg
9 with 19kg
8 with 19kg

Bent over rear delts (propped to a bench)

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

Bent over rear delts, slow and focused.

12 with 11kg
12 with 11kg
10 with 11kg

Deadlift (the bar was already loaded with 140kg, so I tried a wider grip, to try and hit the lats more)

6 with 140kg
5 with 140kg

Worked ok, I was still too sore from the leg-day.

 

[philosopher]

Those leg workouts can make your legs hurt like hell. Nice session Mike, keep up the good work

 

[Hypocrisy86]

Interesting, doing deads last?
thats some serious chit man lol
your a hoss when it comes to working out bro
keep it up!

 

[Arcane1129]

Solid weight you're throwing around. Any recent pics to show off the cutting (not sure if you've posted some on previous pages)?

 

[El Freako]

Deads last! You crazy motherfucker!

Nice numbers btw.

 

[ironheart]

nice session buddy. some good work for width there.

 

[Bulkboy]

u massacred those lats for sure bro those deadlifts at the end must have been tough as hell! ive done deads at the end before, and its fucking exhausting... great job man

 

[h0ke]

Solid sessions there Mikew! Those squats looks very hi-volyme. Nice job brotha.

 

[Mikew]

I got two sessions for you all.

Starting with chest.

Flat-dumbbell press.

12 with 21kg
12 with 31kg
8 with 46kg
8 with 62kg
7 with 62kg
10 with 46kg

Incline bench.

8 with 110kg
6 with 110kg
8 with 90kg

Incline flyes.

12 with 26kg
4 with 31kg (epic failure)
15 with 21kg

Then did some ab exercises. I have lost a lot of pressing strength, which is to expect, but it still bothers me

Onto back, which I did this morning. Only rowing movements.

Seated cable rows.

15 with 70kg
15 with 70kg
12 with 100kg
10 with 125kg
10 with 100kg

Barbell rows, underhand grip.

10 with 60kg
10 with 100kg
12 with 110kg
10 with 110kg
8 with 110kg

Dumbbell rows.

10 with 62kg
6 with 73kg
5 with 73kg, max with 36kg (drop)

Machine rows

12 with the stack
8 with the stack

Felt really good, and I´m gonna continue dividing my back into width and thickness exercises too try and improve it.

 

[ironheart]

and two solid session it is mikew. awsome db presses. you allways impres me with your pressing strenght. back session looks good too, nice rows. keep up the good work buddy.

 

[Hypocrisy86]

Another superb awesome session Mike
those db presses are getting very impressssive times 200332323
lol.
also that attempt at 31kg flies is still amazing
!!

 

[Mikew]

Updating by adding a couple of super fresh pics, taken only hours ago. It was a spontaneous thing, so no pump and no leg shots as I didnt feel like stripping down to my underwear at my folks house.

My main weakness is besides my lack of calfes, my thickness in the back. I would also like it wider, but thicker definately. At these pics im at 90,8kg (after a big meal Morning weight is 88,9.

 

[El Freako]

Those DB presses are mad-heavy and you do some great numbers on the BB row with 110kg!

Great pics! You've got some decent size.

Have you considered going heavier for less reps as a means of adding some good mass? Its worked very well for me for my back.