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 Post subject: Re: Kimmo's log
PostPosted: Wed Aug 06, 2014 10:37 am 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 376
Location: Finland
Bench day

Bench
40x5
50x5
60x5
70x5
75x5
60x5, 5

Rear/side delts + rotator cuff

Arms just refuse to stay healthy... time to get a massage again.


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 Post subject: Re: Kimmo's log
PostPosted: Fri Aug 08, 2014 12:13 pm 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 376
Location: Finland
One hour of arm massage yesterday.

Foam rolling lower body ~10mins

Deadlift day

Pause Deadlift
60x5
80x5
100x5
120x5
140x5
150x5

Pulldown
50x10
60x10
70x10
80x10

Farmers Walk
40x5 rounds

Stretching ~15mins

Found a nice stretch position for shoulder internal rotators in smith machine. I hope it will relief some of the issues i have with the right shoulder.


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 Post subject: Re: Kimmo's log
PostPosted: Sun Aug 10, 2014 8:03 am 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 376
Location: Finland
Press day

Feeling sick...

Press
30x5
40x5
50x5,5,5,5,4

Rear lateral raises 3 sets

Iron felt heavy i feel sick and this is probably getting worse...


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 Post subject: Re: Kimmo's log
PostPosted: Sat Aug 16, 2014 3:55 am 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 376
Location: Finland
15.8

Healthy again

Deadlift
60x5
80x5
100x5
120x5
140x5
150x5,5,5

Pulldown
50x10
60x10
70x10
80x10,10,10

Farmers Walk
40x5, 3, 3 rounds


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 Post subject: Re: Kimmo's log
PostPosted: Sun Aug 17, 2014 7:34 am 
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Associate Member
Associate Member

Joined: Fri Oct 14, 2011 2:40 pm
Posts: 376
Location: Finland
Press day

Stretching ~5mins

Behind the neck push press
30x5
40x5
50x5

BTN Press
30x19

Rear Laterals
5x10x6kg

Side Laterals
3x10x6kg
1x20x6kg

Hammer curls
2x20x10kg
1x12x10kg

Notes:

-Shoulders feel really mobile and good after btn pressing

-Left elbow cracking again. Hammers Curls hurt in left arm but pain eased up and left arm fatigues a lot faster than right. Imbalance / tightness?

-Left tricep tight and painful again. Considering that i havent pressed this week this should not be happening... Im baffled... wtf?


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 Post subject: Re: Kimmo's log
PostPosted: Mon Aug 18, 2014 9:57 am 
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Associate Member

Joined: Fri Oct 14, 2011 2:40 pm
Posts: 376
Location: Finland
Squat day

foam rolling ~5mins

Squat
60x5
80x5
100x5
120x5
100x10

Close-grip pulldowns
50x10
60x10,10,10


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 Post subject: Re: Kimmo's log
PostPosted: Wed Aug 20, 2014 10:17 am 
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Associate Member

Joined: Fri Oct 14, 2011 2:40 pm
Posts: 376
Location: Finland
Bench day

Bicep, forearm extendor warm-ups

Pause Bench
40x5
50x5
60x5
70x1
80x1
70x9
60x10

Rear laterals
6x10
10x10, 10, 10

Arm prehab work

Shoulder and arm is hanging along. Everything went better than expected because i expected nothing but sh*t.


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 Post subject: Re: Kimmo's log
PostPosted: Fri Aug 22, 2014 11:35 am 
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Associate Member
Associate Member

Joined: Fri Oct 14, 2011 2:40 pm
Posts: 376
Location: Finland
Deadlift day

foam rolling lower body + shoulder mob ~10mins

Deadlift
60x5
80x5
100x5
120x5,5,5,5,5

Couple of warm-ups on pulldowns

Pull-up
bwx3,3,3,3,3

Farmers walk
39x5, 2 rounds

Cable row
60x20,20,20

Bicep/forearm prehab + tricep stretching

Triceps got tight and painful during and after first set of farmers walk. Technically i cant find anything wrong that i could correct so im just going stop doing these...


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 Post subject: Re: Kimmo's log
PostPosted: Sun Aug 24, 2014 6:57 am 
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Associate Member
Associate Member

Joined: Fri Oct 14, 2011 2:40 pm
Posts: 376
Location: Finland
Press day

Foam rolling lower body & shoulder mob ~10mins

Btn push press
30x5
40x5,5,5,5,5

Rear Laterals
5x10x10kg

Some side laterals, arm prehab, weighted shoulder mobility

-Shoulders and arms feel good!


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 Post subject: Re: Kimmo's log
PostPosted: Mon Aug 25, 2014 10:57 am 
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Associate Member
Associate Member

Joined: Fri Oct 14, 2011 2:40 pm
Posts: 376
Location: Finland
Squat day

Foam rolling lower body ~10mins

Squat
60x5
80x5
100x1
120x1
130x1 flying up
100x5,5,5,5,5

Front Squat
5x5x60

Pulldown
5x10x70kg

Bicep/forearm prehab, some leg curls and shoulder mobility ~20mins


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 Post subject: Re: Kimmo's log
PostPosted: Wed Aug 27, 2014 9:40 am 
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Associate Member

Joined: Fri Oct 14, 2011 2:40 pm
Posts: 376
Location: Finland
1,5h calves + upper body massage

light bench not even worth writing about...


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 Post subject: Re: Kimmo's log
PostPosted: Sat Aug 30, 2014 8:28 am 
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Associate Member

Joined: Fri Oct 14, 2011 2:40 pm
Posts: 376
Location: Finland
friday - deadlift day

traveling due to work but still managed to find a cheap gym to train at

Deadlift
60x5
80x5
100x5
120x5
140x1
160x1
140x3,3,3,3,3 slow...

Chin-up
bwx5,5,4,3,2

Cable row
3x20x70kg

Arm/shoulder prehab

-Chins causing rotator cuff pain in right shoulder even thought reps were strict and controlled... Oh well back to pulldowns.
-Triceps and elbows feel great no pain whatsoever there it was indeed the farmers walk that was causing it.


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 Post subject: Re: Kimmo's log
PostPosted: Sun Aug 31, 2014 7:47 am 
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Associate Member
Associate Member

Joined: Fri Oct 14, 2011 2:40 pm
Posts: 376
Location: Finland
Press day

Foam rolling lower body and upper back ~10mins

Btn push press
30x5
40x5
50x5
60x5

Btn press
40x10

Cable rear delt raises
3 sets x 50+ reps

Side Laterals
6kgx80 reps

Shoulder stretching ~10mins

Planned weight for today was 55kg but felt so good that i did 60kg and back off set.


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 Post subject: Re: Kimmo's log
PostPosted: Mon Sep 01, 2014 10:28 am 
Offline
Associate Member
Associate Member

Joined: Fri Oct 14, 2011 2:40 pm
Posts: 376
Location: Finland
Squat day

foam rolling lower body ~5mins

Squat
60x5
80x5
100x5
120x5
130x5

Pulldown
40x10
50x10
60x10
70x10,10

Pause straight-leg deadlift
60x10
80x10
100x10

Light cycling ~5mins

Having recovery issues between squat and deadlift. Pretty soon i will have to combine them to same workout.


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 Post subject: Re: Kimmo's log
PostPosted: Wed Sep 03, 2014 9:28 am 
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Associate Member
Associate Member

Joined: Fri Oct 14, 2011 2:40 pm
Posts: 376
Location: Finland
Bench day

Pause bench
40x5
50x5
60x5
70x5
80x3 slow from the first rep...i felt much better 2 weeks ago

Again i feel like im getting sick so im skipping all bs and going home. Eating tons of vitamins and taking disinfective stuff for mouth and throat this seems to help but will see in couple of days if i get sick or not.


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