The Little swede!

[Rageking]

some good work there man, liking the solid sessions

 

[MarkoKoo]

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

Really relaxed weihgt you have there. Expecially bench!

 

[Mikew]

Hehe, the weights were kinda heavy, but the intensity was far from optimal Too many people in the gym to talk shit with

 

[MarkoKoo]

Tomorrow after your back workout, Dorian will probably e-mail you (of course Dorian Yates is visiting this site) and congratulates you for new barbell row record.

 

[Mikew]

Im sure he will

 

[PrizeFighteR]

Great chest sessions there Mike

 

[miamiracing]

sweet session mikey

 

[Big_Guns_Lance]

Great session there Mike

 

[El Freako]

Yeah I'm just chillin' out here, doing 140kg for 6 on the bench... not even breaking a sweat. Might even crack open a beer between sets.

 

[Essensen]

Nice benchin' for a 'relaxed session'

 

[Mikew]

Hehe, the weights are gonna get heavier, and the intensity greater, thats why I wrote relaxed : )

Here is a few months old video of me doing 160kg for 4. Keep in mind I was almost 10kg heavier at the time of the vid, now Im almost at the same strength, but a lot lighter

Onto todays session. Didnt get a chance to go on Monday.

Pullover with dumbbell.

12 with 39kg
10 with 46kg

Didnt feel so much in the lats, so I did the last set in the cable instead.

12 with 75kg

Machine lat pulldown. Focusing on really tightening the back in the end position, and be able to hold the handles there before slowly repeating.

10 with 30kg
8 with 40kg
8 with 50kg

Wide-grip lat pulldowns. Same deal here.

12 with 70kg
10 with 80kg
8 with 90kg drop 6 with 60kg

One-armed overhead dumbbell extensions.

10 with 19kg
8 with 24kg
8 with 29kg (this was heavy today)

Close-grip bench.

10 with 80kg
8 with 100kg
5 with 120kg

 

[MarkoKoo]

Hehe, the weights are gonna get heavier, and the intensity greater, thats why I wrote relaxed : )

Here is a few months old video of me doing 160kg for 4. Keep in mind I was almost 10kg heavier at the time of the vid, now Im almost at the same strength, but a lot lighter

Onto todays session. Didnt get a chance to go on Monday.

Pullover with dumbbell.

12 with 39kg
10 with 46kg

Didnt feel so much in the lats, so I did the last set in the cable instead.

12 with 75kg

Machine lat pulldown. Focusing on really tightening the back in the end position, and be able to hold the handles there before slowly repeating.

10 with 30kg
8 with 40kg
8 with 50kg

Wide-grip lat pulldowns. Same deal here.

12 with 70kg
10 with 80kg
8 with 90kg drop 6 with 60kg

One-armed overhead dumbbell extensions.

10 with 19kg
8 with 24kg
8 with 29kg (this was heavy today)

Close-grip bench.

10 with 80kg
8 with 100kg
5 with 120kg

It seems really really heavy. Good benchin.

 

[Mikew]

Thanks guys : )

Delts today. Kinda rushed session, didnt have the time or energy to do what I wanted.

Side laterals.

12 with 11kg
12 with 16kg
8 with 21kg drop 8 with 11kg
8 with 21kg drop 8 with 11kg
6 with 21kg drop 5 with 11kg

Db presses.

12 with 34kg
10 with 39kg
4 with 46kg

Rear laterals, a different variety then what I usually do.

15 with 21kg
12 with 21kg
12 with 21kg

 

[miamiracing]

god daym you push that like nothing man.. shiit

 

[Mikew]

Back was on today.

Bent over rows, yates style.

12 with 60kg
10 with 80kg
10 with 100kg
8 with 120kg
8 with 120kg (OH grip, all other was UH)

120 is my max if I want to perform this with the same form yates does his. I really feel a different effect already. It hits the lats much more, instead of the middle traps and teres major.

T-bar in the corner. The focus is on form and maximum contact on all my back exercises from now on. Must bring it up.

10 with 70kg
8 with 85kg
8 with 100kg rp 2 with 100kg

Db rows.

10 with 73kg
6 with 73kg

Machine rows, one-handed.

8 with the stack.

My back sessions are getting better and better, and I hope I will reap the results I want.

Be checking your logs tonight.

 

[alex]

nice benching on that video mate!looks like you could do more weight if you wanted.
lol @ swedish meatball

 

[El Freako]

Damn! I just watched that bench vid of you. That was way too effortless.

 

[Daniel Andersson]

I cant find a smiley that applauds....:wutyousay:
Great sessions as always Mike, I still find it hard to see the weights you are pushing without getting pissed..

 

[Mikew]

Did a short chest session yesterday at the small gym at my work. I had to help out my friend who just started training.

Bench.

15 with 60kg
12 with 80kg
6 with 110kg
9 with 130kg (this was the max weight I could scrape togheter in this shitty gym : )
7 with 130kg

Incline flyes.

12 with 27kg (again, this was the heaviest)
12 with 27kg
12 with 27kg

Pec-deck machine.

15 with the stack
12 with the stack
10 with the stack

 

[Daniel Andersson]

Did a short chest session yesterday at the small gym at my work. I had to help out my friend who just started training.

Bench.

15 with 60kg
12 with 80kg
6 with 110kg
9 with 130kg (this was the max weight I could scrape togheter in this shitty gym : )
7 with 130kg

Incline flyes.

12 with 27kg (again, this was the heaviest)
12 with 27kg
12 with 27kg

Pec-deck machine.

15 with the stack
12 with the stack
10 with the stack