The Little swede!

[PrizeFighteR]

Wow these sessions look like pure hell

 

[Mikew]

Update: I now feel recovered, but I´m going to take today off as well, with lots of food and rest : )

Next session is back, but no deads. Just gonna do heavy rowing movements and weighted chins.

Thanks for the feedback, and prizefighter: It aint nothin to it, but to do it as a wise man once said : )

 

[Rocky]

Fucking hell that benching was superb!!!

Take it easy buddy - you'll come back better than ever.

 

[Mikew]

Back in action (double meaning).

Wide grip lat-pulldowns.

15 with 70
15 with 100 (Incredibly easy)
12 with 125 (seems the rest payed off big-time)

Instead of continuing with pulldowns I did some weighted chins.

6 with bw+15kg
6 with bw+15kg
10 with bw

T-bar rows (in the corner).

8 with 70kg
10 with 90kg
10 with 110kg
5 with 130kg (that was heavy, pheew : ) dropped down to 110kg and did 3 more, dropped down to 70 and did 3 more.

Cable rows.
12 with 100kg
12 with 125kg
10 with 145kg
8 with 145kg

Last exercise, dumbbell rows.

12 with 46kg
12 with 46kg
10 with 46kg (and alot of grunting)

Excellent session today, the rest was well needed and I was in tip-top shape all trough the workout. I was also alone in the whole gym, so I could grunt louder than usually, without people looking : )

 

[PrinceVegeta]

awesome stuff dude!! strong session!

 

[ironheart]

great session mikew. strong as allways, well done bro

 

[Mikew]

Thanks fellas!

 

[Rocky]

That rest really did pay off. T-bars and cable rows were supreme! Quality job and good to see you back hitting it hard.

 

[Mikew]

I took the weekend off as well, otherwise my new schedule is gonna get messy.

It will look like this.

Mon-chest & abs
Tue-Legs
Wed-rest
Thu-Shoulders & calves
Fri-Back
Sat-Rest
Sun-Rest

This is the general idea. I will only use this as a guideline, some days I might train three days in a row, and some days I might train on the weekend too, all depending on how I feel. Arms will be trained when I want too, as they are my strongest muscle-group.

I was at the gym yesterday to pick up some clothes, and sore in the back as I was after fridays training I just had to row the newly built 93kg dumbbell for 2 reps

Anyways, chest tomorrow. Looking forward to a big bench session. Until then, keep going strong everyone.

 

[PrinceVegeta]

looks good to me!

 

[PrizeFighteR]

Lol, T bar rows are awesome in that last session

 

[Mikew]

Chest and abs.

Bench. Different style today, more powerlifting oriented.

Warmup.
5 slow, 10 really fast and then 5 slow with 60kg (all in one set)
8 with 100kg
4 with 140kg

2 with 160kg (I didnt breathe out on the last rep so it was heavier than normal)
2 with 160kg (better)
2 with 160kg (best set)
2 with 160kg (same as first set, forgot to breathe out on the last)
5 with 140kg (very good set, had really good control of the weight the whole set)
Dropset down to 100kg, and I managed 10 reps with the same style as above.

Incline-flyes.

12 with 26kg
10 with 32kg
10 with 36kg
8 with 39kg (this one is getting bigger and bigger)

Machine-presses.
12 with whole stack, which is about 100kg
12 with the stack
10 with the stack

Abs.

Machine crunches.

3 sets with moderate weight, and about 12-15 reps.

Crunches.

12 with 5kg on the chest
10 with 5 kg on the chest
8 with 5kg on the chest, and 6 more without the weight.

Awesome session today, felt really good and the bench is coming along nicely.

Legs tomorrow.

 

[PrinceVegeta]

strong session there!!! good weight u are using!! vid soon??

 

[ironheart]

strong as allways mikew, great session bro

 

[Mikew]

Legs.

Squats.

Warmup.
15 with 60kg
10 with 60kg
8 with 100kg

5 with 140kg
4 with 150kg
2 with 160kg
2 with 160kg
2 with 160kg
8 with 120kg
8 with 120kg

Still got along way to go until I master this exercise. I could have gone heavier, but my form would of been worse, and I want perfect form.

Stiff-legged deadlifts.

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

Superset one-legged legcurl, with two-legged legextensions.

16 with 20kg/16 with 100kg
8 with 35kg/12 with 100kg
8 with 35kg/10 with 100kg

That was it. Few exercises, but heavy and lots of set.

 

[PrinceVegeta]

nice session there homie!strong like bull u are...

 

[The Creator]

Good weight your moving there! Real good benching. Smart move on going for form rather than ego on the squats as well

 

[Rocky]

Strong benching. Powerful indeed. Credit for keeping strict form and hitting those squats good - the weight on them was still impressive too!

 

[Mikew]

Updating todays training.

Shoulders.

After some warmup execises, I started off with some dumbbell presses.

10 with 26kg
10 with 32kg
1 with 55kg (burned too much energy bringing the dumbbells to the starting position
10 with 46kg
8 with 46kg

Side laterals.

14 with 16kg
12 with 20kg
10 with 20kg

Bent-over laterals in the cable.

20 with 20kg
16 with 30kg
12 with 30kg

Reverse pec-deck.

12 with 55kg
10 with 70kg
10 with 70kg

Finished the workout with one set in the Infraspinatus machine (the one Ivan Drago uses in Rocky 4)

20 reps with max load (50kg)

Tomorrow is deadlift and calves.

 

[The Creator]

Awesome shoulder workout bro! Get mean with those deads tomorrow!