ExRx.net

21.11 Legs

Felt like crap all day long didnt sleep well and drinking coffee all the time...

Squat
barx10
40x10
60x10
80x5
100x3
120x2 failed on third

Deadlift
60x5
100x5
140x5
160x3 after first i had to change cross grip because i nearly dropped it with overhand... Tried 4th got off floor but thats it!

after this i was like dead man walking

Soldiering on!

Leg Press
100x20
150x10
200x10 face nearly exploded doing this

Tried some single leg work but i was just dead tired and shaking...

Back Extension
bwx20
bwx20

Abs
bwx20
bwx20

2 weeks since last squat session so this was expected with feeling crap anyway and doing sh*t rows on monday which made my glutes a bit sore... no more of those... I used thumbless grip on squats and no elbow pain so even though it didnt go that well im happy :)

Shoulders, Traps and Arms

23.11

Bw: 98,3kg

BTN Push Press
barx10
40x10
50x5
60x5
65x2
60x2 felt like the iron aint moving

Military Press
60x2
60x3
60x3
60x3 Last rep was a 5+ second grind

I was surprised never done this good in strict i guess the push pressing helped. Legs and glutes still beat to death from wednesday so i guess i had no leg drive left for push pressing.

Seated Press
26x8
26x7
26x5

Db Upright row
22x10
22x10
22x10
22x10
22x10

Lateral Db Hold
6x30sec
6x20
3x40

Facepull
40x30
50x25
50x20
50x20
30x20

Tricep Pushdown
40x30
40x25
40x20
40x15
30x15

Trying to really bodybuild here with full range of motion, slow controlled eccentrics as well as concentric and very little rest between sets. Done this exercise for over 6 months i think and only thing it has done is develop one freaking head of the tricep significantly(visible). Maybe ive done something wrong...

Seated Hammer Curl (not bringing all the way down)
16x10
10x15
10x14
10x12
10x10

Cable Curl (Focus on bottom portion)
30x20
30x20
30x20
30x20
30x20

Best bicep work ive ever had. This is what im going to do for long time!

Ab Crunch
bwx20
bwx20

I felt like crap today still had good workout!

26.11 Chest/Back

Bw: 98,8kg

Feeling good

Neutral Grip Db Bench
16x15
22x10
30x10
37x6
37x3
30x8

Concentric Chins
Bwx8
bwx8
bwx7
bwx8
bwx6

Concentric Db Row
39x10
39x10
39x10
39x10
39x10

Side Bend
24x20
24x20
Cba more

Arms and shoulders were pretty fatigued still from friday. No bad aches or anything so im happy!

28.11 Legs

Bw:99,9kg too many birthdays and stuff...

Feeling pain in right hip flexor but after a ton of "bulgarian" lunge w/e it gives

Squat
barx10
barx10
60x10
80x5
100x5
110x5
120x2

Think my squat form needs fixing and throwing all the bs exercises to carbage for a long while. A ton of form work and glute work my knees fall in and squat almost looks like gm. Piriformis also got irritated but not badly.

Pause Squats
60x5
80x5
100x3
80x6
90x5

Need to start doing ton of these to improve form

Ab crunch
bwx20
bwx20

Ton of various $h1t for glutes i dont really find anything good. Glute bridges just seem to tense hammies and calves and not that much glutes. I miss that seated abduction or w/e machine that the other gym had. It worked wonders for my "side" glutes! Ill have saturday as another squat day to get in technique and work on prehab stuff for glutes.

Kimmo, if you create a thread in Journal Discussions then people can discuss your workouts, instead of posting into your log, which is what I'm doing

So, sorry to post right into your log, but keep working those glute bridges until you can feel it in the glutes. Its a technique thing, you gotta get it right. maybe take an off day and just do them until they feel right. The reward is tremendous.

_________________
The Angels have the phone box.

You can try to alter the position of the feet on the glute bridges. People have it different. Some say they feel glutes when the heels are closer to butt, some say farther from the butt. You can also try heels only position, and maybe some hip thrust variation. Focus only on the glute, think about it. That might help as well.

For more of the abductor side of butt, I have found side lying clams and side lying abductions with wall support being the most useful getting the burn on the glute medialis/sides. No need for machines

_________________
Prove the impossible!

I used to do them alot way back when i had serious pain my right hip flexor. Its really hard to get the focus on glutes but yeah i guess i have to keep trying im not sure if its a fire up issue or just weakness since im really prone to develop imbalances in my right side which is my workouts have so much db work. Just been negleting those lunges for quite sometime :D

For smaller glute muscles started doing seated band pull apart with legs, thats working like charm. 100-200 reps and piriformis pain is gone and side of glutes is burning. I did this after i posted the wednesdays workout here and i had very little pain next day. Going to see how that goes...

About those pause squats... i thought i had bad workout wednesday and the soreness in my glutes and quads is something incredible... quads barely ever get sore from squatting. Im walking around like a cripple O_o

30.11 Shoulders/traps/arms

Went to a gym at my work as the one i usually go was closed.

Bw: 99,1kg

Clean & Press(each rep cleaned)
barx10
barx10
40x10
50x5
55x3
60x3
65x0
60x2 just press

Cleaning irritated the piriformis a bit...

Some weird front press machine
3 sets and this is the worst machine ever. Instead of moving behind the head/overhead its moving further from body. Very unnatural range of motion... Funny thing is if the seat/back support would be otherway around it would work good :D

Db Upright Row
xxkgx8
15x15
15x14
15x16
15x12
15x10

Very short short and strict controlled movement. Great pump in shoulders and biceps!

Tricep Pushdowns
5 sets

Db Curls
5 sets

Didnt feel strong but got a nice workout. Will be making changes to routine. Less total volume, more frequency for shoulders and arms and dropping chest work for now. Hoping this will spark some size gains in arms,shoulders and traps without compromising too much strength gains.

2.12 Legs

bw: 98kg

Pause Squat
barx10
barx10
40x10
60x8
80x6

Step up
40x8
30x8
barx10

Back Extension
bwx20
bwx20

Glute Bridge in smith machine
barx20
30x20
30x20

Hammies didnt active so much now

Band hip abduction
grey band(strongest i have)x100

Felt some hip flexor, piriformis and low back pain it went away as i did my warm ups with lunges and regular squat. To be honest i feel less pain now then before workout.

3.12 Shoulders, Lats, Arms

Bw 98,5kg

Sundays extra leg work felt detrimental... Now ill have to skip or go extra light on wednesday probably, will see...

Hang Power Snatch
barx5
barx5
barx5

Seated Db Press
16x15
22x8
26x10
30x5 PR -> happy face :)
26x6
26x5
26x5

Concentric Db Row
40x10
42,5x10
47x10
47x10
47x10

Tricep Pushdown
40x25
50x20
55x15
60x10
65x8

Db Curl
10x20
13x15
16x10
13x12
10x14

Facepull (neutral grip from now on)
40x30
50x15
40x15
35x18
35x20

Forgot to do abs...

Good workout and managed to not over do it like usually!

5.12 Legs

Bw.99,2kg

Overhead Squat
barx10
barx5
barx5

Front Squat
barx10
barx10
40x10
60x5
70x5
80x2

These cause no hip flexor, piriformis, glute or low back pain???????? Back squats tend to cause slight pain with same weights. Maybe i should stick with these since im forced to use much less weight

Back Squat
100x5

Felt hard and also had hard time keeping form... We have saying Going down like the cows tail!

Power Clean
60x5
70x3
60x3

Single leg db DL
24x10
24x10
24x10
24x10
24x10

Got the form right finally. Ive been using non-working side hand to support myself abit. Now i accidentally did it otherway around i used working sides hand to support so the ass moves freely sideways when i lower the weight and lift up holy sh*t these hit hard on glutes!

Glute Bridge on smith
barx10
barx15
barx10

Felt right in the glutes! Still im skeptic because i had nice pre-exhaustion/activation on those single leg deads

Ab wheel
bwx8
bwx8
bwx8

Leg pull-a-parts with band
100+ reps

Burn baby burn!

Front squats definitely felt good but back squat just seems to be going down. Maybe ill just stop back squatting for while...

7.12 Shoulders/Traps/Arms

Bw:100,2kg

Glutes still sore from wednesday single leg dl and traps sore from power cleans...

Overhead Squat
barx5
barx5

Snatch
barx5
barx5

Press
barx10
barx10
40x8
50x5
55x3
55x3
55x3

Push Press
55x3
55x3

Felt weak

Db Shrug
42,5x10x5

Ab Wheel
bwx5 -> ok abs so sore cant do nothing...

Tricep Pushdowns
50x20
50x20

-> felt somewhat tired!

Db Curl
13x20
13x15

Biceps fried!...

Facepull
40x20
40x20

Side delts, supraspinatus, rear delts tired :O

Ok this was a horrible workout... Wednesdays fooling around with power cleans and front squats really did the trick for upper body!
Thought id get away with only 3 sets of pc´s but no... Ive done this mistake before but dont know when will i learn not to do it:D
Worst thing about doing pc´s between upper body sessions is that supraspinatus tends to get overtaxed and start aching and i can feel it right now but its nothing a little rest wont cure.

Might even skip monday...

One thing i find weird. Almost zero back pain, glute (bad) pain, hip flexor pain, piriformis pain. Coincidence that after i get a good glute workout im not in pain?

10.12 Shoulders/Back

Bw:99,9kg

Still no low back pain, glute/piriformis pain, hip flexor pain etc. Feels actually weird and good! Im hopeful that finally going to the right direction and making actualy progress towards recovery

Seated Db Press
16x10
22x12
22x12
22x10

Db Row
37x10
37x10
37x10

Db Lateral hold
3kgx30s
3kgx30s

Ab crunch
bwx15
bwx15

Couldnt stay away... Shoulders and tris felt pretty tired. Probably should have stayed home but cant help it since i dont feel like sh*t.

12.12 Legs

Hips still feel fine

Bw:100,5kg

Front Squat
barx10
barx10
40x8
60x5
70x5
80x5
80x5
80x5
70x5
70x5

Single leg db deadlift
24x15
24x15
24x10

I can definetly feel the glutes working

Standing calf raise
100x18
100x10
100x10

Glute bridge in smith machine
barx15
barx15
barx15

Dont really get the feeling in glutes *shrugs*

Ab Crunch
bwx20
bwx20


Good workout and those front squats are man makers! Feels tough on upperbody but im happy im not getting any hip/low back pain from it and im actually feeling the glutes work while doing it.

14.12 Shoulders, Back, Triceps

bw:101kg <-- getting fat :D

Had totally sh*t day had to eat icecream and bread to get myself motivated for gym.

Push Press
barx10
40x8
50x5
60x5
60x5
60x4 missed 5th
60x5
60x5

Felt awesome! Side delts and triceps really nuked here! Dont know why my standing overhead seems to work more of the side than front? :S

Muscle Clean <- cant really say with good concience these are power cleans but anyway dont care it does what i want it to do
60x5
60x5
60x5
60x5
60x5

Lats, Upperback, rear delts and arms fried

Tricep pushdowns with rope
40x20
35x20
30x18
25x15
20x14

FINALLY! It feels great on the spot where i should have my triceps HAH! Not just the lateral head getting hit!

Rear Lateral
3x20
3x20
3x20
3x20
3x20

Facepull
20x30
30x30
40x25
45x20
35x30

Nice workout! This time im not going blindly max out push press and do ton of sh*t after. Some progression in mind...
Mondays pushing will have to stay high rep and light so i dont fry myself again so quickly.

17.12 Shoulders, Back, Bicep

Bw:101,7kg

Db Clean and Press
11x10
16x8

Seated Db Press
19x11
19x9

Shoulders, traps and triceps feeling tired so im not even going try and push it

Db Row
39x10
39x10
39x10

Even while rowing side delts, rear delts, traps(dont really feel them usually, more of lat work) feel really tired. Could have pushed it harder but that would have just pushed the shoulders to the limit.

Db Curl
13x20
13x7
10x14

Biceps still tired as hell

Facepull
30x20
40x20
45x20
45x20

Not a single muscle felt recovered yet i guess that friday was a little too good even though i did very little