The Little swede!

[Rocky]

HUGE DB presses! lol - I know what you mean about getting the DB's in position. I swear I use up about 4 reps worth of energy getting the fuickers up!

 

[Mikew]

Thanks guys for the kind words. And Rocky, its a real pain. Wish i had two personal spotters that would just hand me the dumbbells.

Todays training.

Deadlifts.

10 with 60kg
10 with 60kg
5 with 100kg
5 with 100kg
4 with 150kg
3 with 150kg
1 with 190kg
1 with 190kg
1 with 220kg (PB)
½ with 220kg (got it to my knees, and there it stuck)
4 with 190kg
2 with 190kg

Awesome session. 220kg was a personal goal for me, and now I´m aiming for 250kg.

one-armed machine rows.

17 with the stack (100kg)
12 with the stack
12 with the stack

Parallel wide-grip pulldowns

10 with 100kg
14 with 100kg (got my act together and focused)

That was it. Gonna do calves tomorrow on a separate day so I can focus on them rather than do a sloppy session today.

 

[ironheart]

awsome deads mikew. congrats on your PB. good job buddy

 

[PrizeFighteR]

Wowy. This DL session is going to inspire me for tomorrow!!

 

[Mikew]

Updating saturdays session.

Started with calves.

Standing calf-raises.

12 with 120kg
12 with 120kg
12 with 230kg
10 with 290kg
10 with 330kg

Seated calf-raises

14 with 60kg
10 with 80kg
8 with 100kg
10 with 80kg

I also did some arm-movements.

Triceps.

Skull-crushers

15 with 25kg
12 with 45kg
8 with 65kg
5 with 75kg

One-armed dumbbell triceps extension.

10 with 20kg
12 with 29kg (Vid will come soon, just waiting on youtube)
10 with 29kg

Biceps

Seated-leaned-back-dumbbell-curls (the way dorian does em in blood&guts)

12 with 21kg
12 with 21kg (biceps is so boring, and they are already overdeveloped on me, thats why i dont train em that much)

So back to triceps again.

Rope-extensions in the cable.

3 sets with 75kg a´12 reps.

That was it, short and fast workout with good feeling afterwards. Tomorrow is bench. I will try to increase the weights some more, or do more reps, depending on how i feel.

While waiting for the vid, take a look at this pirate:

 

[Clint]

title of your log totally threw me off

damn dude your a tank

monster numbers throughout this log and I like your approach

I'll be checking back in, btw, solid looking pictures dude. You got it goin on

 

[Mikew]

Thanks tweak mate! Appreciate it.

 

[Rocky]

Damn those are some big arms and looking at the weight you're throwing around around (75kg skullcrushers!!!) it's easy to see why!

Congrats on a HUGE PB on deads.

 

[Mikew]

Thanks Rocky : )

Here is the video of the dumbbell extensions:

 

[Mikew]

Todays session consisted of tits and abs.

Sissy-Bench.
Did two light sets in a bench-machine, cause the benchpress was already taken.

Manly bench
8 with 100kg
4 with 140kg
4 with 160kg (Vid of this will come shortly)
3 with 160kg
2 with 160kg
5 with 140kg
6 with 130kg

Incline Dumbbell Flyes
10 with 40kg
8 with 40kg
Stopped the flyes here and instead did incline presses.
8 with 40kg
6 with 46kg

Machine-bench
4 sets at maximum weight, the rep range was 12-12-10-8

Crunches
Maximum with 10kg on the chest
Maximum with 10kg on the chest, dropset with just bodyweight, also max reps
Same as above for the third set.

Crunch-machine
3 sets with medium weight, and squeeze at the end.

Overall very good session. The bench felt incredibly light today, even tho I felt a little sore in the triceps from saturdays session.

Tomorow is legs.

Video of the bench. I could have gone for atleast 5, but it wouldnt have been as pretty as these 4

 

[PrinceVegeta]

Awesome session man!! great bench!

Nice bench!!

 

[PrizeFighteR]

Good God you tank! Keep the videos coming

 

[Mikew]

Thanks guys!

Todays training, quads and hamstrings.

Squats

10 with 60kg
10 with 60kg
8 with 100kg
5 with 140kg
3 with 160kg (good set)
3 with 160kg (the first two was ok, the third was a little off)
6 with 140kg

Hacklift (weights are excluding the sled)
10 with 140kg
11 with 170kg (filmed this one : )
5 with 200kg (too heavy)

Stiff deads
12 with 70kg
12 with 110kg (really got the best feeling ever, real good pump, contraction and everything you can wish for)
10 with 110kg
7 with 120kg

Superset leg extensions with lying-one legged leg-curl.

Leg extensions 11 with 120kg/leg-curl 12 with 30kg
10 with 120kg/8 with 40kg

Some stretching and I was done. Good workout today, altough I need to improve my squats to more match my upper body strength.

Hacklifting away!

 

[Lionheart]

Great sessions Mikew.Sexy videos.You are strong for sure

 

[The Creator]

Squats look brutal bro! I like the setup of that workout!

 

[Mikew]

Thanks for the feedback guys!

Updated the leg session with the hacklift video.

 

[ironheart]

great session mike. very cool that you are putting up vids of your workouts, keep em coming. good job mate

 

[PrinceVegeta]

Awesome session man!! great stuff!!sexy boy

 

[Rocky]

Sessions are strong a hell and you make it look easy in those videos. Got some great size and the strength to boot!

 

[Mikew]

Delts and calfs.

After a thoroughly done warmup, I started with smith-presses (motivated by Rocky)

10 with 60kg
6 with 100kg
3½ with 120kg (filmed this one, but it was a failure, as I was aiming for atleast 5 reps)
8 with 100kg
8 with 100kg

Seated side-laterals.

10 with 20kg
10 with 20kg
12 with 20kg (got my act togheter)

Bent-over laterals.

12 with 20kg
10 with 24kg
10 with 24kg

Reversed pec-deck.

4 sets of varying weights and reps, dont remember the exact amount, but it wasnt too heavy. I also filmed one set here. Vids are up as soon as youtube finishes with them.

Calfs.

One-legged calf-extension in the leg-press.

22 with 140kg
12 with 180kg
12 with 180kg
10 with 180kg

Standing calf-extension.

12 with 250kg
10 with 250kg

Done in 45 mins. Did some stretching, and was kinda bummed about the presses. Have to do something extraordinary for my back tomorrow to get over it : )