The Little swede!

[The Creator]

Strong sessions! Gotta love those t-bar rows. I always like doing those bent over laterals as well, really good burn!

 

[PrizeFighteR]

TBars are the shit Mike

 

[Mikew]

Updating this mornings session.

Chest and abs.

Incline dumbbell presses.

12 with 26kg
10 with 46kg
10 with 63kg
8 with 63kg
10 with 46kg

Incline bench.

4 with 90kg
8 with 110kg
8 with 110kg

Machine-presses.

12 with 100kg
12 with 100kg
12 with 100kg

Did three sets in the cables aswell, not worth mentioning.

Abs.

Crunches with 10kg weight.
4xmax reps

Machine crunches.
3xmax reps

Did some cardio this morning, even though it snowed like hell! Pure dedication right there

 

[samutown]

Jävla galning, 8 på 63 kg i lutande press?! Grymt!

 

[PrinceVegeta]

Damn strong presses man! beast u are!! argh....keep up the good work

 

[Lionheart]

Strong presses bro.

 

[Mikew]

Appreciate the comments guys : )

Todays session ended up to be back, width focus.

Narrow-grip pulldowns.

12 with 80kg
12 with 100kg
10 with 115kg
9 with 125kg

Wide-grip chins.

12
10
10
8

Lat-pulldown machine (kinda like hammer-strength)

14 with 40kg each side
10 with 50kg each side
10 with 40kg each side

Dumbbell rows with chest propped to a bench. (both arms at the same time)

12 with 31kg
10 with 41kg
10 with 41kg

Machine-rows, one arm at a time.

15 with the whole stack
12 with the whole stack

Alot of sets and exercises, and a good pump in the back, especially the lats. Also did the usual 20 min cardio after the session, aswell as 40 min in the morning. I have now added 30-40 min after I get home from work too.

 

[PrinceVegeta]

Awesome work man! great work for teh moster lats!

 

[Mikew]

Shoulders and calves.

Standing lateral raises.

A lot of reps with 10kg
10 with 16kg
12 with 20kg
10 with 20kg
10 with 20kg

Lateral raises in the cables (cutler style)

16 with 20kg
12 with 30kg
10 with 35kg

Bent-over laterals. ( I lay face down on an incline bench, so my chest is propped against the pad)

8 with 8kg
12 with 16kg
10 with 20kg
10 with 20kg

Reversed pec-deck. Tried a much more upright position this time.

Both arms
18 with 70kg
12 with 90kg
One-armed
12 with 45kg

Dumbbell shrugs.

15 with 72kg
12 with 72kg

Calves.

Reversed hacklift (I use a board here as my gym has a hacklift from the 1970´s)

20 with 100kg
15 with 140kg
12 with 160kg

Standing calf-extension with 20kg dumbbell, one leg at a time.

12
12
10
9

Finished it off with 20 mins of cardio. A sweet little session all in all. I do miss heavy presses tho, but my front delts grow too big as it is.

 

[PrizeFighteR]

Great work all across the board. Chins are awesome for being such a big guy

 

[miamiracing]

a lot of raises brother, great punishment

 

[Lionheart]

Nice shoulder and back session bro.Strong DB shrugs.

 

[Mikew]

Updating fridays session, which was back thickness.

Deadlifts.

10 with 60kg
8 with 100kg
4 with 140kg

4 with 180kg
3 with 200kg
3 with 200kg
3 with 200kg
3 with 200kg

Rack deadlifts.

8 with 180kg
6 with 220kg

Dumbbell rows. (this one feels so great)

10 with 62kg
10 with 73kg PB
8 with 73kg

Machine rows.

12 with 100kg
12 with 100kg
12 with 100kg (Really squeezed on this exercise)

A very good session, but I will not divide back into thickness and width exercises on a regular basis. This was just temporary cause I skipped legs this week due to a little strain in my quad.

 

[h0ke]

:inouteek: Thats a great back session bro, those deads are awesome and that DB row.. I'm speechless.

 

[Rocky]

Phew!

Check those deads and rows. Massive PB on the DB's.

Those deads aren't exactly light either!!

 

[The Creator]

Awesome work on the deads! And just when I thought you were done, its off to some rack deads too!!!! BOOM! You should see some quality thickness out of workouts like that.

 

[miamiracing]

congrats on p.b. fella

deadlifts looking strong too.. nice nice.. your back will cry tomorrow

 

[Hypocrisy86]

hey man, awesome work on those deads
can tell from your pic its paying off man
keep it up!

 

[Mikew]

Thanks for all the comments guys! Today im gonna do pecs and abs, and im gonna give my all. I have been slacking on my diet during the weekend, and I have to get a grip. So far I have lost about 3.5kg, but it wouldnt surprise me if I have gained some during the easter holidays So no more of that stuff, from now on im only allowed to eat what I want on Saturdays, and Saturdays only.

 

[Mikew]

Chest and abs session.

Flat-dumbbell-presses.

20 with 20kg
10 with 32kg
4 with 46kg

8 with 73kg
7 with 73kg (1 forced)
7 with 63kg
10 with 46kg

Incline-dumbbell-presses.

10 with 46kg
10 with 40kg
8 with 40kg

Machine-presses.

12 with 100kg
10 with 100kg, but I felt most of it in my triceps so I lowered the weight
12 with 80kg

Cable-crossovers.

3 sets with some weight, ujntil it burned in the fibres. Good feeling.

For abs I did this:

Crunches with 15kg plate.

4Xmax reps

Leglifts.

3Xmax reps.

Afterwards I did 25 mins of cardio. Now im gonna eat some rice and some low-fat beef, yummy!