MiketheSwede’s BodyBlog

Deadlifts
Bar x 15
135 x 10
225 x 6    Belt + Chalk
315 x 3    Belt + Chalk
355 x 3    Belt + Chalk
BB Reverse Lunge
95 x 10/Leg
135 x 10/Leg
145 x 12/Leg
DB Shrugs
60 x 15
75 x 12
85 x 12
95 x 10

Felt nice and strong today. I did a really short work out beckause I wqas a bit late to the gym and I have hard rugby practise tomorrow. Deadlifts were nice, haven’t done them for months!
DB shrugs felt better than BB shrugs, Shame the DBs don’t go very high in this gym.

Swiss Ball DB Press (Max reps, 90 sec. rest)
45 x 15
65 x 12, 9 , 4
Lat Pulldown superserset with Seated DB Power Clean
90x 18 / 12 x 12
140 x 12 / 15 x 14
160 x 10 / 20 x 10<em />
Wide grip Upright row
10/side x 15
20/side x 10
30/side X 15
15 X 16
Standing DB curl superset with DB Skull Crushers
25 x 12 / 20 x 12
35 x 8 / 30 x 10
40 x 10 / 35 x ~11   <em />

BB Floor Press
Bar x 20
135 x 10
205 x 3
250 x 3  New PR
High Incline DB Press (~60 degrees)
50 x 10
65 x 8
75 x 8 New PR
Medium wide Pull-ups Superset with Standing Rope Facepulls
BW x 10 / 50 x 12
BWx ~8 / 60 x 10
BWx ~6 / 70 x ~10
BB Curls
45x 12
65 x 8
80 x 9

Happy about the new PRs. Felt pretty good. The Rope pulls are really strange and uncomfortable, won’t do them again!

Squats (Belt)
Bar x  20
135 x 12
225 x 5
275 x 3
315 x 4 New PR (Failed on 5th)
BB Reverse Lunges
Bar x 10
95 x 10
135 x 10
Decline GHR with a push-off
BW x 10
BW x 10
BW x 10
BB Shrugs (wide grip) superset with Thick bar hold
135 x 15    /    30sec
225 x 10   /    20sec
295 x 11 (New PR)   /    10sec
Leg raises on Parallel bars
BW x 12
BW x 15
BW x 15

Really good work out today. I felt strong and alert. It may be the Xpand that’s working, but I am pretty sure it is from eating really clean and getting more sleep, especially now that I am not working shift work anymore. 

Swiss Ball DB Press (Max reps, 90 sec. rest)
40 x 20
60 x 15, 6 , 5
Standing DB Row Superset with Seated DB Power Clean
45 x 18 / 12 x 12
60 x 12 / 15 x 12
70 x 10 / 20 x 12
75 x 10 / 25 x 10    New PR x 2
DB Side Raises
20 x 15
25 x ~10
20 X 12
15 X 16
Small BB Preacher curl superset with Floor Skull Crushers
20 x 15 / 20 x 15
30 x 12 / 30 x 12
40 x 8 / 40 x 15   New PR X 2
Seated Flat Bench Leg Pull-In
BW x 15
BW x 15
BW x 15

I made the mistake of having pizza for lunch today. Almost 4 hours later when I went to work out, it was still sitting heavy in my stomach plus I was feeling really bloated form it. It was a really slow start to the workout, felt weak etc, but it was ok towards the end…..leaned my lesson, keep pizzas away from workout days.

With Rugby season just around the corner, I have decided to re-arrange my wokouts a little.

I am going to try this:

Monday:    Heavy Lower
Tuesday:    Rugby Practise
Wednesday:    Heavy Upper
Thursday:    Rugby Practise
Friday:    Off
Saturday:    Rugby Game
Sunday:    Light Upper

I am trying to squeze a day in where I’ll be doing some Strongman stuff, say log lifts, drag and carry, farmers walk etc…..it may be a 2 workouts a day on Sunday or I’ll skip the heavy lower body and just have one heavy day where I’ll do a near max lift for upper body and a near max lift for lower body.

We’ll see….

BB Floor Press
Bar x 20
135 x 10
205 x 4
250 x 2  Failed on the third, still a new PR, up from 235.
Incline DB Press
50 x 12
60 x 10
70 x 7
Medium wide Pull-ups Superset with Rear delt Flys
BW x 10 / 12 x 15
BWx ~8 / 15 x 15
BWx ~6 / 20 x 10
Incline DB curls - Palms forward
30 x 10
35 x ~8
30 x ~11

I was a bit rushed for time today so no time for abs, but it turned out to be a good workout. I think I’m almost done with the floor press, might move back to Incline Bench Press or CGBP…we’ll see.

Squats (Belt)
Bar x  20
135 x 15
225 x 5
275 x 3
315 x 3 New PR
Bulgarian Split Squats
45 x 10
50 x 10
60x 9 New PR
Glute - Ham raises with a push-off
BW x 10
BW x 10
BW x 10
BB Shrugs (wide grip) superset with Thick bar hold
135 x 15    /    ~30sec
225 x 10   /    ~20sec
265 x 10 (New PR)   /    ~20sec

Three new bests today, pretty happy about that. I’m gonna do squats one more time, than switch over to deadlifts probably.
For the thick bar hold (forearms) I just grab the very end of the same bar and weight that I use for shrugs and hold it for as long as I can, one arm at a time.

Swiss Ball DB Press (Max reps, 90 sec. rest)
40 x 20
60 x 12, 7 , 4
Standing DB Row Superset with Seated DB Power Clean
45 x 17 / 12 x 12
60 x 12 / 15 x 12
65 x 10 / 20 x 10
70 x 10 / 20 x 10
Seated DB Press
50 x 10
55 x 5
65 x Fail!
60 x Fail again, wtf?!
40 x 10
Small BB Preacher curl superset with Floor Skull Crushers
20 x 15 / 20 x 12
30 x 10 / 30 x 10
40 x 7 / 40 x 8
Weighted Swiss ball crunches superset with Bridges
5 x 12 / BW x 30 sec
5 x 12 / BW x ~30 sec
5 x 12 / BW x ~30 sec

I’m happy with this workout. Lots more energy, nice pump. I’m happy with how the DB Power cleans worked out, nice trap and shoulder pump! I don’t know what the h**l is up with my shoulders and why they are so weak. We’ll see what happens next workout…..

Squats (No belt)
Bar x  18
135 x 10
225 x 5
275 x 3
305 x 4
Bulgarian Split Squats
45 x 10
50 x 10
55 x 9
Swiss Ball Hip extension + curl
BW x 15
BW x 15
BW x 15
BB Shrugs (Straps)
135 x 15
225 x 10
245 x 10 (Wide grip)
255 x 12 (Wide grip)

Pretty good workout today, I really want my squat to go up, I expect it will too. The Bulgarian Split squats are really hard, I thought my heart was gonna break through my chest at the end of these!