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 Post subject: Re: Kimmo's log
PostPosted: Fri Sep 05, 2014 11:34 am 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 649
Location: Finland
Back day

pulldown
50x10
60x10
70x10
80x10
90x10
70x20
60x12

cable row
3x20x60

hammer curls
1x10x10kg
4x10x13kg

Stationary bike light x 25mins

Cable row very light x 15 mins continuous

Body feels like 15 years younger after these two!


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 Post subject: Re: Kimmo's log
PostPosted: Sun Sep 07, 2014 4:54 am 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 649
Location: Finland
Press day

Foam rolling ~5mins

Btn push press
30x5
40x5
45x5,5,5

Rear laterals
5x10x10kg

Side Laterals
5x10x10kg

Bicep/forearm prehab


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 Post subject: Re: Kimmo's log
PostPosted: Mon Sep 08, 2014 11:27 am 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 649
Location: Finland
Squat day

Foam rolling lower body and arms ~10mins

Squat
60x5
80x5
100x5,5

Pulldown
40x10
50x10
60x10

Stationary bike 20mins


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 Post subject: Re: Kimmo's log
PostPosted: Wed Sep 10, 2014 4:26 am 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 649
Location: Finland
Bench day

Foam rolling lower body & upper back ~5mins

Pause Bench
40x5
50x5
60x5
65x5,5,5

Shoulder mobility/stretching and forearm prehab ~10mins


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 Post subject: Re: Kimmo's log
PostPosted: Fri Sep 12, 2014 7:51 am 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 649
Location: Finland
Deadlift day

Foam rolling lower body & upper back ~10 mins

Deadlift
60x5
80x5
100x5
120x5
140x5
160x5 not as easy as id like but better than previous weeks with 140-150kg
120x15 tng

Pulldown
50x10
60x10
70x10
80x10
90x8
70x20

Cable row
3x20x60, switched from v-grip to straight bar. Feels much better in mid-back

Ez curl
20kgx~50

Stationary bike
light x 15 mins

Forearm prehab

Got some pain in left arm. Probably because im not getting enough rest as im repairing a car nearly every day.


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 Post subject: Re: Kimmo's log
PostPosted: Sun Sep 14, 2014 7:03 am 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 649
Location: Finland
Press day

Foam rolling lower body & upper back ~10mins

Btn push press
30x5
40x5
50x5
60x5
70x5 hard
40x12 strict

Seated facepull
30x100

Side laterals
6x100

Shoulder mob/stretching ~5mins

I dont know if its the stationary bike or what but my lower body is feeling awesome lately. I could barely tell that ive deadlifted on friday.


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 Post subject: Re: Kimmo's log
PostPosted: Mon Sep 15, 2014 5:47 am 
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Member

Joined: Fri Oct 14, 2011 2:40 pm
Posts: 649
Location: Finland
Squat day

Foam rolling lower body & upper back ~10mins

Front Squat
40x5
60x5
80x5

Squat
100x5,5,5

Pulldown
40x10
50x10
60x10,10,10,10

Stationary bike
light x 15mins


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 Post subject: Re: Kimmo's log
PostPosted: Wed Sep 17, 2014 7:26 am 
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Member

Joined: Fri Oct 14, 2011 2:40 pm
Posts: 649
Location: Finland
Bench day

Foam rolling lower body & upper back ~10mins

Hang power snatch
5x3x30kg

Pause Bench
40x5
50x5
60x5
65x5,5,5
60x15

Db upright row
5x10x16kg

Rear laterals
5x10x10kg

some forearm prehab


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 Post subject: Re: Kimmo's log
PostPosted: Fri Sep 19, 2014 7:40 am 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 649
Location: Finland
Yestarday:
cardio ~45mins

Today:

Foam rolling ~10mins

Deadlift
60x5
80x5
100x5
120x5
100x10 tng

Pulldown
40x10
50x10
60x10
70x15
60x12

Cable row
60x17
60x20
60x17

Curls
20x70

forearm prehab, stretching ~5mins

Left elbow a little worse than last time...


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 Post subject: Re: Kimmo's log
PostPosted: Sun Sep 21, 2014 1:47 pm 
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Member

Joined: Fri Oct 14, 2011 2:40 pm
Posts: 649
Location: Finland
Press day

Foam rolling ~10mins

Btn push press
30kg -> 50kgx5

btn press
40x12
30x12

Facepull
40x100

Lateral raise
6x100

Shoulder mobility ~5mins


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 Post subject: Re: Kimmo's log
PostPosted: Mon Sep 22, 2014 6:39 am 
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Member
Member

Joined: Fri Oct 14, 2011 2:40 pm
Posts: 649
Location: Finland
Squat day

foam rolling lower body & upper back ~10mins

Squat
60x5
80x5
100x5
120x5
140x5
100x14 high bar & narrow stance
100x8 -||-

Pulldown
40x10
50x10
60x20

The back off sets with higher bar placement and closer stance felt so natural that im doing every set like that from now on. So far ive had moderate stance and bar placement.


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 Post subject: Re: Kimmo's log
PostPosted: Wed Sep 24, 2014 7:21 am 
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Member
Member

Joined: Fri Oct 14, 2011 2:40 pm
Posts: 649
Location: Finland
Bench day

Foam rolling ~10mins

Pause bench
40x5
50x5
60x5
70x5
80x5
90x5
70x14
60x14

Db Bench
30x8

Rear Laterals
10x10
13x10,10,10

Side Laterals
13x10
10,10,10

Forearm prehab, stretching ~5mins

Stationary bike
light/steady 15mins

Good bench workout but left bicep/forearm is inflamed... i only got through the workout by putting on elbow sleeve on left arm and wrists wraps.


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 Post subject: Re: Kimmo's log
PostPosted: Sat Sep 27, 2014 1:55 am 
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Member

Joined: Fri Oct 14, 2011 2:40 pm
Posts: 649
Location: Finland
Fridays deadlift day:

1,5 hour arm massage -> biceps and forearms were pretty f*cked up again but they are better now

Foam rolling ~10mins

Doing every set with straps today to avoid stressing forearms

Deadlift
60x5
80x5
100x5
120x5
100x15 tng

Pulldown
40->70x10
80x15

Cable row
3x20x60kg

Curl
20x100 still cant get all 100 reps straight without resting a little bit

Forearm prehab, stretching, Stat bike ~15mins


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 Post subject: Re: Kimmo's log
PostPosted: Sun Sep 28, 2014 4:39 am 
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Member
Member

Joined: Fri Oct 14, 2011 2:40 pm
Posts: 649
Location: Finland
Press day

Foam rolling lower body & upper back ~10mins

Btn push press
30x5
40x5
50x5,5,5
40x10 strict

Pause Bench
60x10, 10

Facepull
40x100

Lateral raise
6x60

Stretching ~5mins


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 Post subject: Re: Kimmo's log
PostPosted: Mon Sep 29, 2014 5:24 am 
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Member
Member

Joined: Fri Oct 14, 2011 2:40 pm
Posts: 649
Location: Finland
Squat day

Foam rolling ~10mins

Front Squat
40x5
60x5
80x5

Squat
100x5
110x5

Pulldown
40x10
50x10
60x10,10,10

Cable row
40x10
50x10
60x10
50x10,10,10

Squat felt slow and im feeling very tired for some reason. It will be a miracle if deadlift goes according to plan...


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