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 Post subject: Re: Kimmo's log
PostPosted: Mon Apr 08, 2013 11:29 am 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 348
Location: Finland
Bench/Chest

Bw:110kg

Bench feet up
barx20
40x12
60x9
70x10
60x10
60x8
60x8
60x8
60x8

Tricep pushdown
40x30
40x30
50x20

Ab crunch feet on bench
bwx30
bwx20
bwx20

Going good no elbow pain but just in case used wrist wraps. Right shoulder feels weird and i dont like it theres no pain but im not sure if its a good idea to bench. My goals really dont include big chest or big bench anyway so tbh i dont know why the f*ck i bother :D maybe i'll couple push press and dips as my "chest" day.


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 Post subject: Re: Kimmo's log
PostPosted: Tue Apr 09, 2013 1:46 pm 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 348
Location: Finland
Deadlift & Back

Bw:110kg

Deadlift
barx10
60x5
100x5
120x5
140x3
150x8

Hang power clean
60x10
60x8

Cable rows
tons of sets dont even remember

Seated db curls
2x trisets with 10kg first doing both arms same time then rest in hang followed by alternating rest and hammer curls these beat the sh*t out of my bis

Shrugs
4 sets to failure with 60kg

Ab crunch feet up
2 sets to failure with bw

Good session so far no back pain or piriformis pain. I tried using better form hips a bit lower and toes out but bah form is crap never the less that helped so much that i didnt get pain while training will see tomorrow...


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 Post subject: Re: Kimmo's log
PostPosted: Thu Apr 11, 2013 10:55 am 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 348
Location: Finland
Push Press & Shoulders

Push Press
barx12 C&P
40x8 press
50x6
60x3
70x8 <-- PR finally!

Press
50x8
50x6
40x10
40x8
40x8

Lateral raise superset with cable upright row
5xfailure

Facepulls
Pyramid up and drop sets with focus on keeping tension on delts. Getting hard pump!

Have to say im surprised with the pr because i felt i was still recovering from back day


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 Post subject: Re: Kimmo's log
PostPosted: Fri Apr 12, 2013 10:35 am 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 348
Location: Finland
Squat day

Pissed off couldnt give a sh*t about percentages today

Squat
barx10
50x10
80x5
100x5
110x5
120x5
130x4
100x8
100x8
100x6
100x6
100x5

Ab crunch feet up
4xfailure

Good session but i have to those squats barely felt anything i mean i felt weak but i wasnt even exhausted or shaking after. Pretty sure ive just lost the ability to put out enough effort because being scared of hip pain.


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 Post subject: Re: Kimmo's log
PostPosted: Sat Apr 13, 2013 1:03 pm 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 348
Location: Finland
Arm-day

Bicep Row
barx20
30x20
30x20
30x17
30x15

Bicep triset with 10kg dbs
2xfailure

Tricep pushdown
5xnear failure

Biceps a bit tired but it wont matter overlap is what has worked for them in the past in a upper/lower+arms split. This time i didnt get elbow pain and tried focusing on long head of triceps it did work to some extent but still needs some experimenting.

Update 14.4: I feel mentally really tired... will see how i feel next couple of weeks and if the trend is feeling more and more tired each day then some off time and integrating arm-day with other training days. I dont want to split things up over 7+ days rather cut out exercises and make it 4 day split.


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 Post subject: Re: Kimmo's log
PostPosted: Mon Apr 15, 2013 11:31 am 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 348
Location: Finland
Bench swapped out no ty unnecessary shoulder pain...

Push Press
50x5
60x5
70x5
75x2 bah....
50x14

Dip
bwx7
bwx7
bwx5

Tricep pushdowns
6-7 sets

Not that great day i was not yet fully recovered and slight elbow pain, without wrist wraps would have surely been very bad. Arm day will be have to swapped out and integrated into shoulder day. Yet again dips do not cause shoulder pain or discomfort and i had my friend watch me to see if i went deep enough and i did i was unsure before.


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 Post subject: Re: Kimmo's log
PostPosted: Tue Apr 16, 2013 11:00 am 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 348
Location: Finland
Deadlift/Back

Deadlift
60x10
100x5
140x5
160x8
100x8
100x5

Cable row
70x10
80x10
90x10

Db Row
37x15
37x15

Hang power clean
60x10
60x8
50x10
50x7
50x3

Ab crunch feet up
bwx40
bwx30

Horrible form on deads yet again grinding and hitching last reps hehe. Hitching wasnt bad at all on low back/hips as i thought before, it actually reduced the load because bending in the knees allows me to lean back and extend with hips. No piriformis or low back pain i started low and toes point out, so small changes and so big affect... weird... I dont know why but im completely fed up on rowing and "feeling the back" ill sub hang power clean as it felt great again, the contraction in mid back and lats i love it.


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 Post subject: Re: Kimmo's log
PostPosted: Thu Apr 18, 2013 10:43 am 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 348
Location: Finland
Shoulders

bw:108kg

Hang Clean & Press
barx15
30x8
40x8
50x5
50x5
50x5

Press
55x4
50x6
50x7
40x12

Upright row
30x20
30x18
30x15
30x15
30x12

Lateral raise
6x20
6x18
6x15
6x15

Dont really know which was it cleans or just not recovered but i didnt have any strength probably both. Now that i realized i need to pull my shoulders back on upright rows they feel very natural even with barbells pretty much ripping pump on mid-back and biceps. Its funny to realize that upright rows hit far harder on biceps than actual curls of any form.


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 Post subject: Re: Kimmo's log
PostPosted: Fri Apr 19, 2013 10:39 am 
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Associate Member

Joined: Fri Oct 14, 2011 2:40 pm
Posts: 348
Location: Finland
Legz

Bw: 107,5kg

Squat
barx20
60x10
80x9
100x5
120x4
130x3
140x3
100x15
100x6
100x5
100x5

Straight-leg deadlift
60x15
60x12
60x10

Ab Crunch
bwx30
bwx25

Great workout! Its been over year since i last did 140x3 and now im doing it without belt.


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 Post subject: Re: Kimmo's log
PostPosted: Mon Apr 22, 2013 10:31 am 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 348
Location: Finland
Shoulders

Bw:110,5kg

Push Press
barx10
40x8
50x3
60x3
70x3
72,5x2
60x4
60x4

Side laterals
6x20
6x20
6x20
6x15
6x20

Felt bad... Strength obviously going down and elbow pain (had this week ago also). Its tricky i dont feel much anything before or while doing just loss of strength but afterwards it starts to hurt slightly. Think its time to take that light week now and no pressing until next week.


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 Post subject: Re: Kimmo's log
PostPosted: Tue Apr 23, 2013 10:42 am 
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Associate Member

Joined: Fri Oct 14, 2011 2:40 pm
Posts: 348
Location: Finland
Back

bw:109kg

Deadlift
60x5
100x5
120x5

Power Clean
60x5
70x3
75x2
70x3
70x3
70x2
60x5 hang
60x5 hang

Straight-leg deadlift
60x10
60x10

Ab crunch feet on bench
2xbwxfailure

Elbows started hurting on the hang cleans. Felt lazy and weak even though this was light day...


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 Post subject: Re: Kimmo's log
PostPosted: Fri Apr 26, 2013 1:46 pm 
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Associate Member

Joined: Fri Oct 14, 2011 2:40 pm
Posts: 348
Location: Finland
Light leg

Bw:108kg

Squat
barx12
60x10
80x8
100x8
100x8
100x6
100x5
100x5

Ab crunch feet up
bwx40
bwx25
bwx25

Didnt quite feel light even considering i was using perfect form. Slight pain in right hip flexor might have to go light next week i wont risk this pain getting worse.


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 Post subject: Re: Kimmo's log
PostPosted: Mon Apr 29, 2013 11:29 am 
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Associate Member
Associate Member

Joined: Fri Oct 14, 2011 2:40 pm
Posts: 348
Location: Finland
Shoulders

Bw 109,5kg

Push Press
barx10
barx10
30x10
40x5
50x5
60x5
65x5
70x5
75x3

Press
40x16
40x12
40x7

Lateral Raise
6x20
10x10
6x10 dropset
3x13 dropset
3x10

Nothing else to say but felt great!


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 Post subject: Re: Kimmo's log
PostPosted: Tue Apr 30, 2013 8:38 am 
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Associate Member
Associate Member

Joined: Fri Oct 14, 2011 2:40 pm
Posts: 348
Location: Finland
Back

bw:???

Deadlift
barx10
60x10
100x5
140x5
160x5
170x5

Power Clean
60x5x5

Barbell Curls
Barx30
barx20

Didnt feel that strong on deadlift and technique just keeps going to sh*tter. Less weight more volume i guess...


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 Post subject: Re: Kimmo's log
PostPosted: Fri May 03, 2013 3:32 am 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 348
Location: Finland
Finally got to my massage therapist and boy was i tight... one and half hours of pure pain. He said to really loosen things up i need 1.5h per upper and lower body. Took off yesterday and going to do so today, better just rest and recover now.

5.5.2013 update

I havent really done anything just rest and stretching but on friday evening my low back started hurting like hell. I believe massage had something to do it. Ive managed to stretch adductors and hip flexors and piriformis to a point where i stand up and tie my shoe nails but even now if i sit and straighten my leg i feel bad pain in low back. I was better before the massage i guess it was a bit too hard...


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