The Little swede!

[Mikew]

Continuing to feel in top condition. Did a great session today.

Started with squats.

1st set 15 with 60kg
2nd set 12 with 100kg
3rd set 8 with 100kg
4th set 8 with 120kg
5th set 8 with 140kg
6th set 4 with 150kg
7th set 4 with 150kg

Hacklift was up next.

1st set 18 with 100kg (breathers)
2nd set 12 with 140kg
3rd set 8 with 160kg
4th set 6 with 180kg (heavy!)

Did two sets of dummbell lunges with 26kg dumbbells in each hand for max reps.

When I finished with that I moved back to the rack for some stiff-legged deadlifts. I havent done these in ages, so it felt a little weird, but the tension on the hams was good.

1st set 15 with 60kg
2nd set 10 with 80kg
3rd set 10 with 80kg

After the deads, I moved to the lying legcurl and did three sets supersetting with leg extensions. Dont remember the weights here, but it was high reps, so not so much poundage.

Tomorrow is a day off, and then I will do chest and abs on thursday. Looking forward to it.

 

[PrinceVegeta]

awesome looking leg session! where are the calf excercises?

 

[Mikew]

awesome looking leg session! where are the calf excercises?

I never do calfs togheter with quads and hams, as I would be in the gym for far too long. I do calfs togheter with shoulders mostly, so I did them yesterday : )

 

[Mikew]

Alright time for another update. I did chest and abs today, and the strength was great.

First I did flat dumbbell presses.

1st set 16 with 20kg
2nd set 12 with 32kg
3rd set8 with 46kg
4th set5 with 62kg
5th set 8 with 72kg (filmed this, adding it later)
6th set 10 with 62kg
7th set 10 with 46kg

Incline dumbbell flyes.

1st set 15 with 26kg
2nd set 12 with 32kg
3rd set 9 with 35kg

Precor incline flyes/press (machine from Precor, Icarian line, weird in a way cause even light weights are made heavy)

1st set 10 with 15 kg each side
2nd set 9 with 15kg each side
3rd set 8 with 15kg each side (gradually losing one rep each set is ftw)

Last set I did max reps in the cable crossover

1st set 16 with 40kg each side

I also did three light sets of bent over laterals to pull back my shoulders abit after all pressing movements.

Now its time for abs.

Crunches.

3 sets max reps.

2 sets of max reps lying leg and torso raising (hope you guys know what I mean here)

Finished it up with 3 sets of rope crunches, with 60kg, also max reps (max reps means I dont count them)

Very good session with lots of strenght.

 

[PrinceVegeta]

god strong session for sure! i wanna see that vid!!

 

[ironheart]

quality chest workout bro. looking forward to the vid

 

[Mikew]

The video is up, keep in mind tho that my friend didnt start filming until I had already pressed one rep, so it might seem as only 7 but I can count I assure you : )

The laughter at the end comes from the little audience I had of fellow gymrats, when my friend the cameraman, tried to spot me with one hand...

 

[Daniel Andersson]

hehe nice clip man

 

[PrinceVegeta]

Awesome work man! good camerman/spotter......lol

 

[Mikew]

More vids will follow : )

 

[Mikew]

Forgot to update todays session. I was back-day.

Started with pulldowns with a v-handle.

1st set 20 with 60kg
2nd set 12 with 80kg
3rd set 10 with 100kg
4th set 8 with 115kg
5th set 5 with 125kg

Quickly follow that up with machine lat pulldowns (very wide over-handgrip this time)

1st set 10 with 40kg each side
2nd set 8 with 50kg each side
3rd set 8 with 50kg each side

Time for deadlifts.

1st set 10 with 60kg
2nd set 10 with 100kg
3rd set 8 with 140kg
4th set 4 with 180kg
5th set 2 with 200kg
6th set 6 with 160kg

Also did two sets of top deadlifts.

12 with 120kg
8 with 150kg

Onto low cable-rows.

1st set 12 with 80kg
2nd set 8 with 100kg (my lower back was really killing me here, so I didnt continue with this excercise. Instead I did three sets of machine rows, where my lower back could rest some)

1st set 12 with the whole mag
2nd set 8 with the whole mag
3rd set 8 with the whole mag

It was a good session. My back feels great, and I really feel the muscles aching right now. Great feeling dont you all agree? : )

 

[PrinceVegeta]

Nice back session mate! good volume!

 

[Rocky]

HUGE back session, both in volume and sheer amount of weight. Massive deads and those rows are sweet too.

 

[Mikew]

Boulder-sized delts was on the menu this morning.

Hungry as I were i started with seated lateral raises.

1st set 12 with 10kg
2nd set 12 with 10kg
3rd set 10 with 16kg
4th set 8 with 20kg (PB, as I have never tried this weight when im seated

Dumbbell shoulder-press.

1st set 10 with 32kg
2nd set 11 with 46kg (PB)
3rd set 7 with 46kg (I messed up when I brought the dumbbells up in position)
4th set 8 with 36kg

Third exercise was reversed pec-dec.

1st set 16 reps with 60kg
2nd set 12 reps with 70kg
3rd set 16 reps with 45 kg (one-armed)
4th set 16 reps with 45kg (one-armed)

Last movement of the day, lying cable-pulls.

1st set 12 with 20kg
2nd set 10 with 25kg
3rd set 8 full reps and 8 short reps with 25kg

Some stretching and then I was done. Incredible pump in the rear delt, and overall good feeling.

 

[ironheart]

solid shoulder workout bro, good volume. keep ut the good work

 

[PrinceVegeta]

Nice weights and good session man! big duuuuuude!

 

[Mikew]

Leg day today!

It was a quick and intense workout.

Hacklift.

1st set 12 with 60kg
2nd set 10 with 100kg
3rd set 7 with 140kg
4th set 8 with 180kg
5th set 4 with 200kg
6th set 4 with 200kg

Front-squat, I did this mostly to get into the exercise again, as it been a while since I did them.

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

Stiff-legged deads.

12 with 80kg
12 with 80kg
12 with 100kg (good pump)

Superset leg extensions with standing one-legged legcurl.

Legcurl/leg extensions

15 with 35kg/17 with 80kg
10 with 35kg/12 with 100kg
9 with 35kg/12 with 100kg

And that was it. Good pump, and now Im off to work. Cya guys.

 

[PrinceVegeta]

Awesome session dude! good to see you getting in to some front squatting again! were is the calf work?

 

[Mikew]

Awesome session dude! good to see you getting in to some front squatting again! were is the calf work?

As I´ve said before, I never do calfes and quads/hams togheter. I train calfes mostly with shoulders or back.

 

[Mikew]

Chest and abs today.

Flat dumbbell presses.

20 with 20kg
12 with 32kg
8 with 46kg
9 with 72kg +1 forced rep
10 with 62kg
8 with 62kg

Incline presses in the smith

10 with 90kg
8 with 110kg
5 with 120kg

Machine presses.

12 with 90kg
12 with 100kg

Cablecrossovers

12 with 45kg

Abs.

Crunches, 3 sets with max number of reps.

Machine crunches

12 with some stupid weight, drop down to even more stupid weight, and did 5 more reps : ) Continued this for three sets.

Tomorrow is back day, I might film something then, we will see.