The Little swede!

[knight_rider]

some great session since i last checked it, i like the pulldown variation, i use to do this with close grip pulldowns at college, certainly works great with that weighted stretch!

 

[The Creator]

Insane work on the deads bro! I bet the back was pumping :crymeariver:

 

[Lionheart]

Strong deads and rowing bro.Good work

 

[Mikew]

Chest and abs.

Flat dumbbell presses.

20 with 20kg
10 with 32kg
5 with 42kg
8 with 72kg
10 with 62kg
8 with 62kg

Smith incline presses.

10 with 110kg
8 with 130kg
5 with 130kg
8 with 110kg

Incline flyes.

12 with 26kg
8 with 32kg
10 with 29kg
8 with 29kg

Cable-crossover.

16 with 35kg
14 with 35kg

Abs.

Crunches with 10kg weight on the chest.

4xmax reps
1x max without weight

Crunches with rope.

12 with 70kg
10 with 70kg

Cardio: 15 mins.

Im gonna go for a long walk later aswell. Its much easier to get motivated when the sun is up most of the time now.

 

[Mikew]

Legs today.

Squats.

10 with 60kg
10 with 100kg
1 with 120kg

5 with 140kg
5 with 140kg
5 with 140kg
5 with 140kg, dropped down to 100 and did 8 reps.

Sucky squats, I tried a much narrower foot placement this time, almost heel to heel, and it was...well, different. Felt more in the thighs tho, and less on the glutes.

Legpress. Its been like forever since I last did this one.

12 with 320kg
8 with 420kg
5 with 420kg

Stiff-legged deadlift with dumbbells.

12 with 30kg
15 with 40kg
10 with 62kg
8 with 62kg

This felt really good, crazy contraction compared to barbell.

Traditional superset leg extensions with lying leg-curl, one leg at a time. Dont gonna add the weights here, as I didnt really notice what I had one. It gave a good pump tho.

16 mins of cardio and I was done.

Now im heading out for a 30-40 mins walk.

 

[Lionheart]

Strong sessions bro,just strong.Keep up the good work.

 

[VBP]

Strong workouts dude

 

[EternaL]

good and strong workoutthat pump you got must be great...

 

[ironheart]

sweet session there bro. DB presses are super strong as allways.

 

[PrinceVegeta]

Good sessions man!! good stuff!!

 

[PrizeFighteR]

strong sessions allover..good that you're getting the diet and cardio together also

 

[miamiracing]

that are some nice numbers you pushin congrats bro strong dude

 

[Mikew]

Thanks for yout support guys!

No training today, just cardio (1 hr walk)

Tomorrow is shoulders and calfes.

 

[knight_rider]

some sweet strong workouts in here, those DB presses the other day were impressive! keep up the good work!

 

[Mikew]

Shoulders today. Decided it was time for a arm session again, so gonna do calfes and arms on saturday.

No presses today. My front delts are already overdeveloped compared to the rest, and they get what they need from my chest training.
Standing dumbbell laterals.

16 with 10kg
14 with 16kg
12 with 19kg
10 with 21kg
10 with 21kg

Bent-over laterals (I prop my chest to a bench)

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

Machine side-laterals.

11 with 35kg
8 with 45kg
8 with 40kg

Reversed pec-deck.

12 with 70kg
10 with 80kg
10 with 90kg

Cable-pulls for the rear delts.

12 with 20kg
10 with 30kg

Dumbbell shrugs.

10 with 70kg
15 with 70kg (this one was with straps

It felt a little "empty" to not do any heavy presses as normal, but this session gave me a great pump, and awesome contact. I also did 20 mins on the crosstrainer. Now its time for a walk.

Back tomorrow...cant wait.

 

[miamiracing]

damn nice workout brother, your delt workout looks strong

 

[Mikew]

Just got back from a tremendous back session.

Chins.

14
12
10
10
8

T-bar rows.

4 with 90kg
8 with 110kg
8 with 130kg
6 with 130kg
8 with 110kg

Barbell rows, underhand grip.

12 with 100kg
12 with 100kg
10 with 110kg

This exercise feels good, but im not very flexible in my wrists so it is a little uncomfortable.

Dumbbell rows.

8 with 62kg
8 with 62kg
8 with 62kg

Lat-pulldowns,close grip.

10 with 90kg
10 with 80kg

20 mins of cardio, and now im back home. Incredible pump in the back, and I really felt my muscles working today. Great session.

 

[Mikew]

Updating my arms session.

Seated alternating dumbbell-curls. Reps is per arm.

12 with 10kg
8 with 20kg
8 with 32kg
10 with 29kg

Tricep-extension in the cable, one arm at a time.

14 with 35kg
10 with 50kg
10 with 60kg

Seated cable curls, one arm at a time.

10 with 60kg
10 with 60kg

Narrow-grip bench-press.

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

Hammercurls, superset with tricep extension with dumbbell. Reps is per arm.

H: 8 with 32kg, TE: 10 with 26kg
H: 12 with 26kg TE: 9 with 26kg

Did some calfwork aswell. Did 5 sets of standing calf-press with maximum load. Reps varied between 8-14 depending on the foot position.

 

[miamiracing]

that both sessions look good, the supersets are awesome i love them

 

[Rocky]

Superb sessions. Bi DB curls and close grip are damn strong. The other sessions are great too - can't say you neglected your rear delts - that's for sure!