The Little swede!

[h0ke]

:inouteek:

 

[tkD]

awesome benching

 

[Mikew]

Back width and some tri´s today.

Chins

14
8 with 10kg
8 with 10kg
6 with 10kg

Same kind of close-grip lat pulldown as last time (on the floor)

8 with 90kg
12 with 100kg
10 with 100kg
8 with 100kg
12 with 80kg

One-armed machine lat-pulldowns.

12 with 50kg
10 with 50kg
9 with 50kg
8 with 50kg

One-armed dumbbell extension.

12 with 16kg
8 with 26kg
8 with 29kg
20 with 16kg

Rope-extensions (on my knees)

10 with 60kg
12 with 75kg
10 with 75kg
10 with 75kg

 

[ironheart]

solid session buddy. good volume, and those pulldowns are pretty strong

 

[Maxmonzter]

pretty good session there mike and lookin strong too

 

[Hypocrisy86]

Awesome work bro, looks like the one armed workouts are doing wonders for you
some heavy weight with those rows !

 

[El Freako]

Nice chin numbers...

 

[Mikew]

I didnt intend to train today, as I was tired from my run this afternoon, but I ended up in the gym anyways.

Shoulders.

Dumbbell press.

12 with 21kg
8 with 34kg
8 with 46kg
10 with 40kg

Lateral raises.

12 with 19kg
10 with 21kg
8 with 21kg
6 with 21kg

Standing Rear delts in the cable (cost of redemption style)

15 with 25kg
12 with 30kg
10 with 30kg
8 with 35kg

Barbell shrugs, havent done this one in a few years.

12 with 120kg
10 with 170kg
10 with 170kg

Dumbbell shrugs.

15 with 55kg

 

[EternaL]

Good that you ended up in the gym because that shoulder workout is great

 

[El Freako]

For a tired man you sure do lift good numbers.

 

[Mikew]

Yea thanks guys. It felt really good yesterday, and I can really feel my strength increasing with every bit of food I eat : )

Today is gonna be a day off though, and Im gonna hit it hard tomorrow.

 

[miamiracing]

good dawg, eat like a motherfucker and knock some incredible numbers tomorrow

 

[Bulkboy]

wow, that shoulder session is awesome bro! im always impressed with ur shoulder strenght and this session was no exception, db presses are awesome. lateral raises and bb shrugs looks great too keep working man, and enjoy those extra calories

 

[h0ke]

Damn, very strong shoulder workout. Those DB Presses are monsterious! U are one big motherfucker.. Great job, keep training hard bro.

 

[Mikew]

Sup guys?

I actually didnt train yesterday either, as I run a lot these days to get in better condition. Today was back day though, wouldnt miss that.

Barbell rows.

12 with 60kg
12 with 80kg
12 with 100kg
8 with 140kg
10 with 120kg

T-bar in the corner.

6 with 60kg (feel set)
10 with 90kg
10 with 100kg
8 with 120kg, dropset, 6 with 60kg

Dumbbell rows.

8 with 62kg
8 with 62kg
5 with 73kg

Machine rows, one-armed

15 with the stack

Wonderful session, but I have never been so sweaty in my entire life. It was like opening a tap.

My morning weight this morning was 91.7, so I have gained about 4 kg since I started eating more again. Im gonna take it slow, and try to be in a reasonable shape from now on, so I can somewhat see improvements without having to shed an awful lot of fat.

 

[miamiracing]

meighty db rows dude

 

[PrizeFighteR]

Huge back day buddy. BB Rows really take the cake

 

[Mikew]

Holy shit! That was an awesome chest day.

Started with flat dumbbell-presses.

12 with 21kg
12 with 34kg
5 with 46kg
6+3 forced with 73kg!!! Im back baby, but still 8 kg lighter
5+2 forced with 73kg
8 with 46kg

Incline dumbbell-press.

10 with 36kg
3 with 46kg
8 with 36kg

Decline flyes ( a new exercise for me, but what a good one)

10 with 26kg
8 with 26kg
8 with 26kg

Machine press (Did these together with a mate from the gym, and we did mainly negatives, with he pushing on the handles whilst I focus on giving all the resistance I can on the way down before I push it back up again. I can tell you it was very hard to do after all those presses)

3 sets of that.

I also did 3 sets one armed reversed pec-deck for rear delts.

20 reps
13 reps
10 reps

Sweet session.

 

[MarkoKoo]

Light training You might get sore tomorrow.

 

[El Freako]

You have 73kg Db's? :crymeariver:

Or is this the taped-on-weight method?