Mike Sommerfeld is hard at work preparing for what could be a championship year in 2025!
Mike Sommerfeld is back at work following his incredible performance at the 2024 Olympia. Just days after the competition, Sommerfeld was back in the gym hitting a back workout. He visited Derek Lunsford’s gym for the session and was given a tour of the facility.
Sommerfeld took a major step up at the Olympia, finishing as the runner-up to Chris Bumstead. With the six-time champion announcing his retirement, Sommerfeld will immediately become one of the favorites to win the 2025 competition. To accomplish this goal, Sommerfeld is working to add more to his back.
Before the workout began, Lunsford took Sommerfeld around the gym. It includes a recovery center, lounge, retail shop, and different posing areas.
“I want it to be semi-private so there is an atmosphere of people training. Who wants to train by themselves? I like people around me training but I also don’t want it to be like a public gym where everybody comes who doesn’t respect the gym or is just there to take up space.”
Once the tour concluded, Sommerfeld began his back workout.
Mike Sommerfeld’s Back Workout
Sommerfeld hit a lat-focused back day that included six different movements:
- Cable Lat Pullover
- Machine Seated Row
- Machine Lat Pulldown
- Chest Supported T-Bar Row
- Machine Reverse Flye
- Rear Delt Flye
Cable Lat Pullover
The workout began with lat pullovers, which Sommerfeld performed with cables. He commented on the new equipment and the smoothness of the movement. Sommerfeld was asked about his prep for the Olympia and highlighted his carb loading.
“I was very, very precise with the carb loading. We picked a place where I could get sushi. We went there four times like every week before so we could know how much I ate. I weighed everything by itself and calculated every piece of sushi to get all numbers for carbs, fats, proteins.”
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Machine Seated Row
Sommerfeld moved onto machine rows, which he performed unilaterally. This allows the bodybuilder to focus on each of his lats separately.
“We peaked pretty good this time without any problems. No cramps, I’m not hungry, not tired.”
Machine Lat Pulldown
Lat pulldowns were next on the list. He used a neutral grip while seated and slowed down his movement on the way back up. Once again, Sommerfeld commented on the machine and how perfect the angle was.
Sommerfeld was asked about his weight cap, which he explained was 212. He is three pounds away currently.
“Three pounds to go. We didn’t push weight down. It’s way easier for me to be ready early, like three or four weeks out, because I can just stress down. As I get the feeling that I have to do more, I get worse because of over pushing constantly.”
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Chest Supported T-Bar Row
Mike Sommerfeld hit chest-supported t-bar rows next. This allowed him to perform a full range of motion and hit the targeted area to get the most benefit.
“My body still feels tired. We’re working out for over an hour. My body fit levels are still very low and my food schedule is not on point. My food is healthy and clean at the moment but I’m not constantly putting focus on food. I’m trying to relax at the moment. I can feel it when I’m working out, it takes like 60-90 minutes my body gets going.”
Machine Reverse Flye
This workout took place one week after Sommerfeld finished second at the Olympia. He would return to Germany the week after, where his prep would take on more of a schedule.
“As soon as we go back to Germany, everything will be prepped. Everything has its schedule. This is how I work the best. Now, it’s fun time. Get a little bit more recovery.”
Rear Delt Flye
The final exercise of the workout was a rear delt flye. He performed these on the cable machine and focused on volume within his sets. Sommerfeld ended the workout by joining Lunsford for tricep dips and tricep extensions over head.
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