The Little swede!

[Mikew]

Your quads must have burnt like hell from those squats!

They sure did. I gotta say I prefer front squats over regular ones. The feeling in the quads is superior.

Thanks for the support guys. Cheers.

Shoulders and traps.

Bent over rear delt.

12 with 11kg
12 with 16kg
10 with 21kg
10 with 21kg
8 with 21kg

Cable pulls for rear delts.

3 sets where I added 5kg for each set, the heaviest was 40kg. Good stretch and pump.

Upright rows.

12 with 40kg
12 with 60kg
10 with 60kg
7 with 60kg

Long time since i did these, but hey, they felt great, and I hope I can pack on some serious mass to my traps when I start building again.

Lateral raises.

10 with 14kg
8 with 14kg
13 with 11kg

I was really beat after the upright rows : )

Dumbbell shrugs.

12 with 73kg
9 with 73kg
12 with 55kg

All in all a wonderful session. Tomorrow is gonna be a day off and on Thursday I will do back thickness, the best session of the week

 

[Big_Guns_Lance]

Great session there mate, heavy upright rows and dumbbell shrugs!

 

[El Freako]

Upright rows are a staple favourite of mine, great for traps and rear delts.

 

[tkD]

good session bro, big weights on shrugs and upright rows

 

[Hypocrisy86]

uber job bro!
leg extensions at the end are always a good finisher!
those are some heavy ass Upright rows' man!
keep it up bud!

 

[Rageking]

not too bad of a session
front squats are great, i love doing em but i usually do back squats first then front after. gets a deep burn in them quads, and works a lot more of the leg

 

[Mikew]

Back thickness today. After the morning cardio I went to the beach for 3 hours and then I helped my father with his house for another few hours, so Im a little (actually a lot) sunburned today, and man, that sun really takes the edge out of ya. Did a good session despite that though.

Bent over rows.

15 with 60kg
10 with 80kg
10 with 120kg
8 with 130kg
12 with 100kg

Low cable rows.

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

Dumbbell rows. Both feet together this time, so I can get the dumbbell more alongside the body. Heavy, but it felt good in the lower regions of the lats.

14 with 36kg
12 with 46kg
12 with 46kg
10 with 46kg

Machine rows.

10 with the stack, just to pump out the last bit of energy.

My back workouts feel much more complete now, when I divide it into two separate sessions (weird how something can feel complete when divided?) I am able to concentrate more on the different parts of the back, and I really hope this will work out well.

 

[pGhi]

Nice rows in there bud! I bet that 12rep bent over row gave u a little pump!

 

[Big_Guns_Lance]

All those rows are heavy ass weight pal! !0 reps with the stack, you make it sound easy! Good job buddy

 

[miamiracing]

looking solid bro, keep it up that ain't no leight weight

 

[Rageking]

nice session. i feel ya about the sun, i go golfing sometimes before i work out and being in the sun for 4 hours is just draining

 

[theweapon]

good back session man, those one arm rows are brutal!!

 

[Bulkboy]

amazing bent over rows buddy ive seen ur form on those, and for using such great form as u do, 130 kg is a shitload of weight for such reps alot of people i c at the gym use way to much ego when performing their bb rows. some guys stand almost upright, and bacially destroy the exercise. dumbell rows are sick as hell too. perfect amount of sets in that session

 

[tkD]

great heavy ass rows bro, keep it up buddy

 

[Mikew]

Thanks for the support guys, really adds to my motivation

Did a super quick workout yesterday.

Incline dumbbell-press.

12 with 21kg
8 with 32kg
4 with 46kg
6 with 62kg
4 with 62kg
10 with 46kg

Flat bench-press.

6 with 60kg
8 with 100kg
7 with 100kg
6 with 100kg
6 +2 rest pause reps with 100kg

Pec-deck 2 sets light weights 12-15 reps and cable light weights max reps.

I also did 4 sets of crunches. This whole session was done in 30 mins.

 

[Rageking]

thats some good heavy work for such little amount of time

strong incline presses

 

[tkD]

62 kg db's are heavy as hell bro, keep it up man, you are gonna catch Braaq in this way :greddy:

 

[Daniel Andersson]

62 kg db's are heavy as hell bro, keep it up man, you are gonna catch Braaq in this way :greddy:

He farts on Braaq :cardulikesmen:

 

[Mikew]

He farts on Braaq :cardulikesmen:

When I´m at my best (I.e heavier and full of food I can press some decent weights , but I´m nowhere near Braaq´s standard in other exercises


Lats and tri´s today, chill session, but incredibly hot (as in warm

Chins.

15
10
10
8
8

Close grip pulldowns. Different variety this time, I pull the seat down and place my legs under it, so Im sitting on the floor. I then pull the handle down towards the seat pad. Best exercise in a long time. Felt incredibly good and I didnt pull with my arms at all.

16 with 80kg
12 with 90kg
10 with 100kg
9 with 115kg
9 with 100kg

Straight arm pullovers in the cable.

3 sets with the stack.

For triceps, this is what I did:

Seated one-armed dumbbell extension.

12 with 8kg
10 with 19kg
10 with 24kg
5 with 29kg

One armed extension in the cable.

12 with 25kg
10 with 30kg
9 with 35kg

Rope extensions (standing on my knees)

15 with 50kg
12 with 60kg
8 with 75kg

 

[El Freako]

Awesome pulldowns Mike! I haven't done them that heavy for a while and I don't think I still could especially not in the style you described. Strong ass bitch!