The Little swede!

[Mikew]

Chest, rear delts and abs today.

Flat db presses.

20 with 21kg
12 with 32kg
8 with 42kg
7 with 73kg
7 with 73kg
8 with 62kg

Incline db presses.

8 with 46kg
4 with 46 kg :crymeariver:
7 with 39kg

Flat db flyes.

12 with 32kg
10 with 32kg
14 with 26kg

To finish it up I did two sets in the cable as well.

For rear delts I did bent over side laterals.

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

Crunches.

4xMax reps

Ab-machine.

3xMax reps

Good session, with awesome pump in the chest.

 

[Rageking]

heavy..ass...DB presses....

 

[Mikew]

Im feeling pumped!!!!

Just got back from a incredible back session.

Chins.

14
10 with 15kg
8 with 20kg
6 with 20kg

One armed high row (lat pulldown machine).

12 with 50kg
8 with 55kg
10 with 50kg drop 12 with 30kg

Rope pullovers.

3 sets with 60kg

Pump deluxe. Never have I gotten such beautiful contact with the lats : )

Triceps.

One-armed overhead db extensions.

8 with 11kg (too see if they were sore from y-days chest session)
10 with 26kg
11 with 29kg (touched record, gonna break it next session)

One-armed pushdown in the cable.

14 with 30kg (underhand grip)
10 with 30kg (uh grip) drop 8 with 20kg (oh grip)

Tomorrow is running day and then legs on wednesday.

 

[Rageking]

awesome chins, strong as hell
everything looks solid, strong tris :methman:

 

[MarkoKoo]

Again, strong workout!

 

[Essensen]

Really impressive chins with your size and weight!

 

[Mikew]

Legs today.

Started with squats. Long time ago I did these, but it was a very good session.

15 with the bar.
10 with 70kg
8 with 70kg
6 with 90kg
8 with 110kg
4 with 155kg
2 with 155kg

Hacklift.

12 with 100kg
12 with 100kg
8 with 140kg

Stand-ups on a bench in the smith. Not a particulary mass exercise, but the burn is very intense, and you can do really good negatives.

12 with the bar
12 with the bar
8 with 50kg Unstable

Lying legcurl.

15 slow ones with 80kg
12 slow ones with 80kg
5 not so slow ones with 120kg

One-legged legcurl.

10 with 30kg
10 with 30kg

All in all a very good session. The squats felt easier then they used too, and thats a pretty good sign Im progressing. They are still my weakest link though.

 

[MarkoKoo]

Legs today.

Started with squats. Long time ago I did these, but it was a very good session.

15 with the bar.
10 with 70kg
8 with 70kg
6 with 90kg
8 with 110kg
4 with 155kg
2 with 155kg

Hacklift.

12 with 100kg
12 with 100kg
8 with 140kg

Stand-ups on a bench in the smith. Not a particulary mass exercise, but the burn is very intense, and you can do really good negatives.

12 with the bar
12 with the bar
8 with 50kg Unstable

Lying legcurl.

15 slow ones with 80kg
12 slow ones with 80kg
5 not so slow ones with 120kg

One-legged legcurl.

10 with 30kg
10 with 30kg

All in all a very good session. The squats felt easier then they used too, and thats a pretty good sign Im progressing. They are still my weakest link though.

Good squat start.:imcoolurnot:

 

[Rageking]

solid session, need to get to squatting sometime :methman:

 

[Bulkboy]

that looks like one sweet leg session mikew! incredible lifting throughout, i think ur squats look strong

keep it up u beast from the east

 

[Mikew]

Delts and some calves today.

Dumbbell presses.

18 with 21kg
12 with 29kg
10 with 46kg
7 with 46kg
10 with 34kg

Side laterals, alternating arms.

10 with 19kg
8 with 21kg drop 6 with 16kg
8 with 21kg drop 6 with 11kg

Rear delts in the pecdeck, one-armed (one of my new favorites)

16 with 50kg
12 with 70kg
8 with 95kg

Bent over laterals.

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

Db shrugs.

8 with 73kg (no straps)
10 with 73kg

 

[Big_Guns_Lance]

Great workout Mike, Heavy dumbbell presses and lateral raises there

 

[El Freako]

Your DB presses and laterals are massive mate! Keep it up meatball!

 

[Mikew]

Yet again a great back session, this time it was thickness time

I watched Mark Dugdale-A week in the dungeon yesterday, and got very inspired to try out Dorians back training techniques. I implemented some of it into my routine.

Deads.

After the warmup:

8 with 120kg
4 with 170kg
5 with 200kg (pb)
2 with 210kg (could have gotten a third, but didnt want to risk my form, next time its going up for sure)

Yates style bent over rows.

10 with 80kg
8 with 100kg
10 with 100kg rest pause 10 secs and another 2.

I did these exactly as he instructs in the video, with focus on the contraction and maintaining the body in a sort of fixed position. I was unsure on the weights, as it gets heavy real quick, but 12 reps is too much. Next time im gonna try 110-120kg for the main set.

Dumbbell rows. My back routine doesnt feel complete without these

9 with 73kg
8 with 73kg (need heavier dumbbells)

Seated cable row, wide grip. Another exercise from the video with Mark. Very low weights here, as I was trying to work on the mind/muscle connection, and really contract the back with each rep.

10 with 50kg
8 with 70kg
8 with 80kg rest pause 1 rep

I have always been kind of a weight freak, thinking the heavier the better, but I think I may reconsider, especially on my back training, which have suffered from bad form from time to time. Anyway, its nice to mix it up sometimes.

Ps. Yates rule!!!

 

[MarkoKoo]

Very good training session you got there, especially deathlifts. And yes,Yates rules!

 

[Big_Guns_Lance]

Awesome Workout there Mike. I'm glad to see you have implemented some principles from Dorian. Really heavy bent-over rows there because i know your squeezing your back on every rep! And the wide-grip seated cable rows are heavy too. Even though you may have had to cut your weight back, i'm sure you'll reap the rewards for proper form. And soon, if you keep your form tight you may even surpass your old strength levels.

P.s. You know what i'm going to say....Yes Yates rules

 

[Bulkboy]

damn sick deadlifts bro ur strenght has really shot up on those! great rowing too, and im glad ure focusing on form, so many people do barbell rows with crappy form, and they end up getting little or nothing out of it in form of back development. and ye establishing contact with ur back is key.

 

[Lionheart]

Strong workouts as always mikew ,but what amazes me most are those one arm DB extentions!!Freakin strong bro

 

[miamiracing]

deads and rows are sick man! no wonder why you have some big angel wings right there

 

[Mikew]

Chest today. Kinda relaxed session.

Flat bench.

15 with 60kg
8 with 80kg
8 with 100kg
6 with 140kg
4 +1 forced with 150kg, drop max with 100kg (didnt count)

Incline flye/press machine (weird machine that only feels good from time to time, this time it did)

12 with 15kg each side
10 with 25kg each side
8 with 40kg each side, RP, 1 more rep.

Incline dumbbell flyes.

10 with 26kg
8 with 29kg
8 with 32kg

Finished with some cable. I did 3 sets here.

I always do some rear delts on chest day, to pull the shoulder region back after all the presses.

Rear laterals (Lying face down on an incline bench)

15 with 11kg
12 with 14kg
10 + 5 half reps with 21kg

To finish the whole session I also did 2 sets of rope pull to the forehead in the cable.

Tomorrow morning its time for back width, time to implement more of Dorians wisdom