The Little swede!

[MarkoKoo]

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

:angrydude:

 

[Hypocrisy86]

Awesome work man, good lifts for sure. db flyes are a killa !

 

[Bulkboy]

ur chest sessions always amaze me mikew. not just the sheer weight, but the amount of reps ure pressing it for. 130 for 9 is awesome. u really teared that chest up from every angle. keep working fellow viking warrior

 

[Mikew]

Hehe what can I say, pressing is my strong side. It just feels so natural for me : )

Back and triceps today.

Chins.

14 with bw
8 with bw+20kg
8 with bw+20kg
8 with bw+20kg (last 2 were with help)

Close-grip pulldowns.

12 with 80kg
10 with 100kg
8 with 115kg

Lat pulldown machine, one-armed.

12 with 35kg
10 with 45kg
6 with 55kg

One-armed skullcrushers (I lay on a bench and fix the arm in a straight up position and lower it to the side of my face opposite from the arm Im using)

15 with 8.5kg
10 with 19kg
6 with 24kg

Cg bench.

10 with 60kg
10 with 100kg
6 with 120kg

That was it. Good session, and I even tanned in the tower of power tanning booth : ) Getting too pale is not good for your muscles :methman:

 

[MarkoKoo]

Where is the dumbbell row? Good session as always.

 

[Mikew]

Where is the dumbbell row? Good session as always.

Just width today Thickness is Fridays.

 

[Rageking]

good chins man, strong session

 

[El Freako]

Nice strong chins there Mike, impressive!

 

[Mikew]

Whats up everyone? I just got home from a leg session.

Squats.

8 with 70kg
8 with 70kg

10 with 120kg
6 with 140kg
4 with 165kg (wow, for me that is really something

Box squats in the smith

12 with 140-ish
10 with 140-ish (dont really know the true weight of the smith bar)

Hacklifts.

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

Stiff legged deads with dumbbells, incredible exercise for the hamstrings.

10 with 62kg
10 with 62kg
7 with 62kg

Lying leg-curl.

15 with 50kg
5 with 100kg (epic failure

Lets see how my 5km run feels tomorrow...

 

[MarkoKoo]

Whats up everyone? I just got home from a leg session.

Squats.

8 with 70kg
8 with 70kg

10 with 120kg
6 with 140kg
4 with 165kg (wow, for me that is really something

Box squats in the smith

12 with 140-ish
10 with 140-ish (dont really know the true weight of the smith bar)

Hacklifts.

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

Stiff legged deads with dumbbells, incredible exercise for the hamstrings.

10 with 62kg
10 with 62kg
7 with 62kg

Lying leg-curl.

15 with 50kg
5 with 100kg (epic failure

Lets see how my 5km run feels tomorrow...

Good leg workout you have there. Dumbbell stiff legged deads is indeed good exercise. Your legs are probably very sore tomorrow and running feels really good. :crymeariver:

 

[Big_Guns_Lance]

Hey Mikew, great workout you had there! incredible squats bro and yes the stiffies are great for the hammies

 

[Mikew]

Shoulders today. Kinda heavy actually.

Seated behind the neck presses (no back pad)

10 with 35kg
10 with 35kg (to get enough blood in there)

8 with 65kg
6 with 85kg
3 with 95kg

Upright rows.

10 with 40kg
10 with 50kg
8 with 60kg
4 with 70kg

Side laterals.

12 with 19kg
9 with 21kg
9 with 21kg

Rear delts in the cable (lying on a bench)

3 sets with about 25kg 12-15 reps.

One-armed reversed pec-deck.

15 with 50kg
10 with 90kg

Bent over laterals.

10 with 21kg

Tomorrow is back, and deadlifts. If I feel alright, Im going to go for a new pb in deads

 

[miamiracing]

damn good workout boy, hope you nail some good shit on deads today

 

[Mikew]

Hit the back hard today.

Started off with deads.

12 with 60kg
8 with 100kg
4 with 160kg
2 with 200kg
1 with 220kg
0 with 230kg (Damn, couldnt even touch it)
½ with 230kg (A little better attempt, but still to heavy. 220kg felt easy compared to this
5 with 180kg

Bent over rows. My new favorite exercise, since I started using way stricter form.

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

Dumbbell rows.

4 with 92kg (had to try it, cause I felt a little disappointed about the failed deadlift. I built the dumbbell by using six 15kg plates and a dumbbell bar. It felt awkward but at the same time good
10 with 73kg (felt like paper after the 92kg ones)
7 with 73kg

Seated cable row, close-grip.

12 with 60kg
12 with 80kg
10 with 100kg

Finito.

 

[MarkoKoo]

Hit the back hard today.

Started off with deads.

12 with 60kg
8 with 100kg
4 with 160kg
2 with 200kg
1 with 220kg
0 with 230kg (Damn, couldnt even touch it)
½ with 230kg (A little better attempt, but still to heavy. 220kg felt easy compared to this
5 with 180kg

Bent over rows. My new favorite exercise, since I started using way stricter form.

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

Dumbbell rows.

4 with 92kg (had to try it, cause I felt a little disappointed about the failed deadlift. I built the dumbbell by using six 15kg plates and a dumbbell bar. It felt awkward but at the same time good
10 with 73kg (felt like paper after the 92kg ones)
7 with 73kg

Seated cable row, close-grip.

12 with 60kg
12 with 80kg
10 with 100kg

Finito.

Holy crap those db rows!

 

[Big_Guns_Lance]

Great fucking workout Mike Super heavy deads! and those barbell rows are extremely heavy too not to mention the Db rows! Great job man

Btw, How do you do your barbell rows, now you have got tighter on your form?

 

[Mikew]

My form on bb rows is pretty much the same style that Dorian Yates uses in blood and guts, except I tend to use a underhand grip. Before I changed I went much heavier and I was standing too upright on the last few reps, just hitting the traps mostly.

 

[Lionheart]

Nice deads tricep kid
You will get that 230kg soon i know that

 

[Hypocrisy86]

Those deads looked amazing,
but the DB rows, are completely insane
thats 200lbs!!!!
awesome man!!

 

[El Freako]

Mega deads there Mike!