The Little swede!

[Mikew]

We have 73kg dumbbells : ) Thats the heaviest though.

 

[Bulkboy]

holy crap those flat db presses are just plain freaky, seriously, awesome work, incline db presses look awesome too, and nice flies to finish i know u probably hear this alot, but what is ur max bench press? i just gotta ask, when seing how much u can do with dumbells...

 

[Mikew]

My biggest bench ever was a single at 190kg. I like dumbbells more though, and would love to try heavier ones, once I get a little stronger : )

 

[tkD]

^^ 190!


weak

 

[Mikew]

Back width and some arms today.

Tried a new thing for chins that seemed interesting. 10 sets with half your maximum amount of reps. So I figured I can do 12 reps on average for one set so I did 10 sets of 6 reps.

It was a little too easy, so next time im gonna try 7 or 8 in each set.

One the floor pulldowns.

10 with 100kg
8 with 115kg
8 with 100kg
15 with 60kg

Seated dumbbell-curls.

12 with 19kg
12 with 21kg
10 with 26kg
8 with 26kg

One-armed tricep extension.

9 with 16kg
9 with 21kg
10 with 26kg
9 with 29kg

Concentration-curls.

10 with 19kg
12 with 19kg

Narrow-grip bench.

10 with 80kg
4 with 110kg, drop, 12 with 60kg

 

[PrinceVegeta]

Jesus! u are strong as fuck man! awesome sessions lately!

 

[Lionheart]

I envy your pressing strenght.Must be those triceps

 

[El Freako]

Back work is awesome Mike!

 

[Bulkboy]

great back session man, those chins sounds hard. u should try adding weight to ur body though. i mean, if u can do 12 without too much effort then i see no point in not adding weight

 

[Mikew]

Bulky: I guess you are right. I usually mix it up though, doing different stuff almost every other session.

Legs today.

Hacksquat (always do ATP on these) (ATP=ass to pad

15 with 60kg
12 with 100kg
10 with 140kg
8 with 180kg

Legpress.

12 with 280kg
10 with 320kg
8 with 360kg

Leg extensions.

12 with 80kg
10 with 90kg
8 with 90kg

Stiff legged deadlift with dumbbells.

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

Here I felt very ill, so I slowed down and got out for some air, and then continued with...

...One legged legcurl.

12 with 45kg
10 with 45kg

All in all a good session. Was two weeks since last I trained legs so I reckon Im gonna have a hard time walking tomorrow. Good stuff aint it

 

[El Freako]

Awesome Hacks Mike, and those leg presses aren't to shabby either.

 

[Hypocrisy86]

Awesome work man!
Those ATPs are a working wonder

 

[ironheart]

heavy leg work buddy. looks like you hit those quads real good. keep up the good work

 

[Mikew]

It may not be any training for me today, cause there is this big event called Hjulafton, (Night of wheels, roughly translated) where all kinds of crazy stuff happens, which I wanna go take a look at.

So I might skip shoulders today, and go all out on back tomorrow. We will see.

 

[Essensen]

You got some serious numbers going on in here - great overall strength and size How much is your current weight?

Strong hack squats btw - ATP with 8 reps @ 180kg's

 

[Mikew]

My weight is now 92kg in the morning. I dieted down from 102 to 87 so i have just started to gain some weight again. Thanks for stopping by mate.

 

[Bulkboy]

that last leg session was ginormous mikew incredible hack squats and leg presses, u really hit them from every angle, awesome

well, if its a special evening over there in sweden then take today off and enjoy it, wont do any harm, im just glad ure not skipping back

 

[Mikew]

Hit the back today.

Started with seated cable rows. These were more or less warmup for the deads.

15 with 80kg
12 with 100kg
10 with 125kg
10 with 125kg

I didnt do deadlifts from the floor, instead I did top deadlifts, with the bar just under my knees.

8 with 120kg
3 with 180kg
4 with 220kg
2 with 250kg
1 with 250kg
2 with 210kg

I have never done that much weight on this before, so Im happy with this exercise. I tried a belt for the heaviest set, but Im so used to not wear one so it felt awkward, so I took it off. Straps were used though.

Dumbbell rows.

8 with 73kg
6 with 73kg
6 with 73kg
10 with 62kg

Precor seated row.

15 with about 80kg
10 with about 100kg
8 with the stack (125kg)

Awesome feeling in the back after this. I really like this setup, doing width and thickness on different sessions. For people who have a hard time developing the back I suggest to try it out.

 

[MarkoKoo]

Hello Mikew!

You got good deadlift and db row, heavy as it should be.

 

[El Freako]

I agree with you on the belt feeling weird now. I always used to use a belt but then didn't use it when I was doing the Smolov cycle until the last week. When I did I felt it actually inhibited my strength.

Strong session as usual by the way.