ExRx.net

Exercise Prescription on the Net
It is currently Wed Jul 23, 2014 3:09 pm

All times are UTC - 6 hours [ DST ]




Post new topic Reply to topic  [ 293 posts ]  Go to page Previous  1 ... 16, 17, 18, 19, 20
Author Message
 Post subject: Re: Kimmo's log
PostPosted: Thu Jul 10, 2014 1:37 am 
Offline
Associate Member
Associate Member

Joined: Fri Oct 14, 2011 2:40 pm
Posts: 327
Location: Finland
Lower body massage @ 1 hour:

Everything felt really painful to massage but hip flexors were unusually tight. Felt like he was twisting a blade in there... Going again next week. Pr's should start raining in soon enough.


Top
 Profile  
 
 Post subject: Re: Kimmo's log
PostPosted: Fri Jul 11, 2014 11:51 am 
Offline
Associate Member
Associate Member

Joined: Fri Oct 14, 2011 2:40 pm
Posts: 327
Location: Finland
Back day

Push jerk for stretching out shoulders
30x5
40x5
50x5
60x5

Pulldown
50kg->100kg for 10 reps in 10kg ramps
110x5
80x20

Upright Row
30x36
30x20
30x25

Three pr's 100x10 , 110x5, 80x20 it will be very hard to beat these next week but im just going to do it anyway.


Top
 Profile  
 
 Post subject: Re: Kimmo's log
PostPosted: Mon Jul 14, 2014 10:12 am 
Offline
Associate Member
Associate Member

Joined: Fri Oct 14, 2011 2:40 pm
Posts: 327
Location: Finland
Full body

Deadlift
60x10
100x10
120x10

Pause Squat
60x10
70x10

Pause Bench
40x10
50x10

Pulldown
50x10, 10

Higher frequency for squats/deadlifts for a while then lowering it again when it starts feeling crap.

15.7 - lower body massage 1 hour


Top
 Profile  
 
 Post subject: Re: Kimmo's log
PostPosted: Wed Jul 16, 2014 11:18 am 
Offline
Associate Member
Associate Member

Joined: Fri Oct 14, 2011 2:40 pm
Posts: 327
Location: Finland
Full body

Pause bench
40->90x5 felt harder than last week
95x3

Push Press
40x10
50x10, 10

Pulldown
40->80x10, 90x5

Front Squat
40x10
60x10
80x5

Deadlift
60x10
80x10
100x10
120x10
140x10
interesting to see on friday if im still recovered for ~150-160kg. Body feels great again! Not even slightest hint of tightness or pain anywhere while pulling.

I felt weaker on bench. I think i just took too many rest days... experimenting continues.


Top
 Profile  
 
 Post subject: Re: Kimmo's log
PostPosted: Fri Jul 18, 2014 10:18 am 
Offline
Associate Member
Associate Member

Joined: Fri Oct 14, 2011 2:40 pm
Posts: 327
Location: Finland
Full body

Pause bench
50x10
60x10

Front Squat
40x10
60x10
80x5

Pulldown
50x10
60x10
70x10

Deadlift
60x10
80x10
100x10

Everything except pulldowns felt slow


Top
 Profile  
 
 Post subject: Re: Kimmo's log
PostPosted: Sun Jul 20, 2014 11:37 am 
Offline
Associate Member
Associate Member

Joined: Fri Oct 14, 2011 2:40 pm
Posts: 327
Location: Finland
Upper body

Press
30x10
40x10, 10

Pulldown
50->80kg x 10 / 10kg ramps

Feeling weak. Probably need to take it easier next week.


Top
 Profile  
 
 Post subject: Re: Kimmo's log
PostPosted: Mon Jul 21, 2014 11:20 am 
Offline
Associate Member
Associate Member

Joined: Fri Oct 14, 2011 2:40 pm
Posts: 327
Location: Finland
Squat day

Foam rolling 5mins

Pause front squat
40x10
60x5
80x5

Pause Squat
100x10

Bb curl x 70 reps


Top
 Profile  
 
 Post subject: Re: Kimmo's log
PostPosted: Wed Jul 23, 2014 9:41 am 
Offline
Associate Member
Associate Member

Joined: Fri Oct 14, 2011 2:40 pm
Posts: 327
Location: Finland
Bench day

Stretching

Pause bench
40x10
50x10
60x10
70x10
60x10, 10

Stretching rotator cuff

-Last week really took its toll. Iron is still moving slow everything fatigues quick, 70kg was max for the day... Not good
-fed up on varying the frequency although it worked very well for upper body its just too random approach to training.
-overall mood: Lethargic because ive not been able to lift anything heavy recently


Top
 Profile  
 
Display posts from previous:  Sort by  
Post new topic Reply to topic  [ 293 posts ]  Go to page Previous  1 ... 16, 17, 18, 19, 20


All times are UTC - 6 hours [ DST ]


Who is online

Users browsing this forum: No registered users and 2 guests


You cannot post new topics in this forum
You cannot reply to topics in this forum
You cannot edit your posts in this forum
You cannot delete your posts in this forum
You cannot post attachments in this forum

Search for:
Powered by phpBB® Forum Software © phpBB Group