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 Post subject: Re: Kimmo's log
PostPosted: Mon May 06, 2013 11:19 am 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 365
Location: Finland
Push press
barx10
barx8
40x8
50x5
60x5
65x5
72,5x2

Press
60x3
60x2

Seated high incline
60x4
60x5
60x3 dropped slight lower

Cable laterals
10x15
15x10
10x15
5x20

Push press was disappointing but strict went ok and no back pain right now.


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 Post subject: Re: Kimmo's log
PostPosted: Tue May 07, 2013 11:39 am 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 365
Location: Finland
Back

Deadlift
60x5
100x5
140x3
160x3
180x3

Block deadlift
140x5 damn that was hard...

Hang High pull
62,5x8 too heavy bar not high enough
52,5x8
52,5x8
52,5x8
52,5x8

Row
52x5x16
52x5x16

Ab crunch
bwx30
bwx20

Great workout didnt expect deadlift to go up so nicely. I just resorted to old technique and it worked far better no cat back and good strength.


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 Post subject: Re: Kimmo's log
PostPosted: Thu May 09, 2013 9:25 am 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 365
Location: Finland
Shoulders

bw:110kg

Feeling some what sore and tired going to do it anyway

BTN Press
barx10
30x10
40x8
30x8

Upright row
30x13
30x10
30x12

Facepull
30x40
40x30
50x20

Barbell Curl
barx20

Everything felt really fatigued arms, shoulders, forearms, traps. Traps were completely fried on btn press... After today i really just feel like turning back to 3-day split.


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 Post subject: Re: Kimmo's log
PostPosted: Fri May 10, 2013 11:37 am 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 365
Location: Finland
Leg day

feeling really lazy and barely dragged myself to gym :S

Squat
barx10
60x10
100x8
120x8
120x4
120x5
100x6

Front Squat
60x6
60x6

Standing barbell calf raise
60x20
60x13

Ab crunch feet up
2xbwxfailure

Better than what i expected didnt really have any real effort in me. Low back fatigued some what but no pain in between quads & hip :) Im starting to believe i can stay healthy and make progress it just requires alot more work outside gym rather than inside gym.


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 Post subject: Re: Kimmo's log
PostPosted: Mon May 13, 2013 1:02 pm 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 365
Location: Finland
Switching back to 3 day split so today its back workout

bw:111kg fat f*fck

Feeling sore in lower part of ass and quads so can this is going to be bad day or...

Deadlift
barx10
60x5
100x5
140x5
160x3
170x3
190x3

PR FINALLY!!! and plenty of strength left in tank im definetly going to pull 200x3 soon. Feels GREAT!

Hang High Pull
55x8
55x8
55x8
55x8
55x8

Db Row
41x10
41x10
41x10

Seated hip abduction
30x40
40x20
40x15
This machine is THE THING for glute med/min and related muscles. Cables, bands, weird name bs, you can throw em all to garbage this machine is what works!

Cable curls
4xfailure

Ab crunch feet on bench
2xbwxfailure

Great workout we were in my old gym with my friend. He complemented that my technique has improved alot since last he saw me pull so its not all in my head.


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 Post subject: Re: Kimmo's log
PostPosted: Wed May 15, 2013 10:57 am 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 365
Location: Finland
Overhead day

bw:110kg

Traps thoroughly sore aswell as rear delts will be fun to lift...

Press
barx10
30x10
40x10
50x5
60x5

Push Press
65x5
60x5

Dip
bwx5
bwx4
bwx5
bwx5
bwx2

Ab crunch feet up
bwx40
bwx40

after that fooling around with some benching which to my surprise cause no discomfort in my right shoulder...


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 Post subject: Re: Kimmo's log
PostPosted: Fri May 17, 2013 1:13 pm 
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Associate Member
Associate Member

Joined: Fri Oct 14, 2011 2:40 pm
Posts: 365
Location: Finland
Legs

Bw:111kg

Squat
barx10
60x5
80x5
100x3
120x3
130x5
130x5
130x5
Set PR

Front Squat
60x10
60x8
60x10


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 Post subject: Re: Kimmo's log
PostPosted: Mon May 20, 2013 12:06 pm 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 365
Location: Finland
Back

Had knee pain since saturday nothing helped so far going to workout anyway

Deadlift
60x6
100x5
140x3
170x3
200x3 PR!

Knee pain really bad skipping to rows instead

Cable row
70x10
80x10
90x10
100x5
70x21

Db Curl
13x15
16x9
10x12

Foam rolled quads & found a nice position which stretches the outer part of quads near knee really hard. I guess its just tight quads this is the first time ive had knee pain from tight muscles well i guess it was time for that too...

21.5 update on the knee pain:
I was wrong the quad stretching gave only momentary relief in knee pain and the problem was only on the left side. Real culprit informed of itself today... again the little bas... piriformis really started spasming today regular stretching caused shaking in the leg and weird sensation down the leg its pressing on sciatic nerve ofcourse. Bored to death of the pain i gave it a bodyweight HARD stretch and for the moment pain in butt, knee & calf eased up. Its really unbelievable when stretching with bodyweight and trying to relax into position so small muscles can resist so hard! :scratch:


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 Post subject: Re: Kimmo's log
PostPosted: Wed May 22, 2013 4:38 pm 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 365
Location: Finland
22.5 Pressing

Push Press
barx10
40x10
50x3
60x3
70x3
80x3
85x1
60x5

Bench
60x10
70x8
80x5
60x10

Lateral raises with minimal rest
6x10
10x9
6x10
3x10

Ab crunch feet up on bench
bwx30
bwx30

Good workout i was surprised how well push press went and bench caused no shoulder pain or discomfort O_o weird. Going to try to use it as assistance lift for few weeks to see how my shoulders feel. I hate to admit it but flat bench has always been the best overhead builder for me.


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 Post subject: Re: Kimmo's log
PostPosted: Fri May 24, 2013 12:25 pm 
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Associate Member

Joined: Fri Oct 14, 2011 2:40 pm
Posts: 365
Location: Finland
Leg day

Bw:109kg

Squat
barx10
60x10
100x5
120x5

Front Squat
60x10
70x8
80x7

Ab crunch
bwx25
bwx20

Horrible workout weights just didnt move and both knees are hurting atm and left piriformis keeps on spasming randomly. Ive been warming up my legs & knees by cycling for a long time now so it shouldnt be the warm ups really no way. Im drinking too much coffee nowadays though maybe my joints are dried up who knows...Theres no swelling around the knee so im a bit confused whats happening there and what is causing the pain.

26.5 update on the knee pain:
Ive got very painful tightness in outer parts of quads near knee i believe its called vastus lateralis. I remember my massage therapist warned me long time ago that it will eventually cause problems if the tightness is not relieved. While he attempted to massage them i had serious radiating pain from the spot.
With all the adductor stretching ive done i think the inner side is getting stretched and i have otherwise completely neglected quad stretching and ignored the tightness of vastus lateralis i guess it was time i got hurt.
I just wonder how people stay healthy and completely neglect stretching like my friends yet they are in par or stronger than me :S depressing...
Solving the problem should be fairly easy if i can remain patient... Toes out more in deadlift and squat(i stopped deadlifting with toes out because i lost power for obvious reasons) and less weight coupled with stretching of outer quads.


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 Post subject: Re: Kimmo's log
PostPosted: Mon May 27, 2013 1:09 pm 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 365
Location: Finland
Back day

Still having knee pain randomly. Sitting seems to cause slight irritation but standing not as much????? weird...
Ive been trying to think hard what might have been cause. I have increased depth of squats & volume of deep sets where i go deeper especially heavy sets because im stronger coming from deeper and the thing i also did reps as fast as possible starting from since 17.5 and the day after i had knee pain. Theres probably alot of things that contribute: tightness of vastus lateralis, incomplete development of medialis, too deep squat, too fast decent, weak external rotators etc etc etc

Sumo deadlift
barx10
barx10
60x10
80x10
100x10
This barely aggravated the pain

Db row
39x10
39x10
39x10

Upright row
40x10
40x10
40x10
30x15
30x15

Lying leg curl
20x20
30x10
20x15
20x15

Ab crunch
2xbwxfailure

Workout slightly aggravated the pain in left knee. Cracking and popping on leg curls but after few sets i thought it felt better and now later in evening i feel no pain squatting bodyweight or walking or whatever. This is confusing really...


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 Post subject: Re: Kimmo's log
PostPosted: Wed May 29, 2013 11:30 am 
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Associate Member
Associate Member

Joined: Fri Oct 14, 2011 2:40 pm
Posts: 365
Location: Finland
Chest/shoulders/triceps

Push Press
barx15
30x10
40x6
50x5

Jerk
60x3
70x3
80x0
80x0
70x3
70x3

Bench
60x10
70x10
80x3

Tricep pushdowns
30x50
40x20
50x20
60x10
70x10

Bah bad just bad... i guess shoulders are still fatigued from upright rows. While benching it started again crack crack pop pop(not much but this is how it starts always). One good thing though no noticeable knee pain. Next weeks back workout wont be having any upright rows or high pulls or power cleans if performance on push press & bench is instantly restored/improved i need to rethink back routine for less overlap or switch leg & back day.


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 Post subject: Re: Kimmo's log
PostPosted: Fri May 31, 2013 11:54 am 
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Associate Member
Associate Member

Joined: Fri Oct 14, 2011 2:40 pm
Posts: 365
Location: Finland
Legs

Bw:109kg

Leg Curl
10x31

Squat
barx10
40x10
60x10
80x8
100x8
120x3
60x10
60x10
60x10

Leg Curl
10x20

Tried squatting with toes out more and that was so weak... the 60kg sets were regular but perfect form surprising hard to focus on everything going smooth. Weak weak weak... but no knee pain.

1.6 had to make an update
Glutes are really sore... not sure if quads were hit more evenly or not. These weightlifting shoes tend to activate alot of quads which might not be that good for me whos already got big quads. Glutes used to get hit alot more with regular shoes but since they wore out that promoted knee cave in. I had to buy weightlifting shoes to give proper support so my foot & knee doesnt give in all the time. So it has its downs & ups. Im going to take it easy on the squats for now i dont want to break those knees again and thinking on giving a try on box squats as assistance and regular form not those ridiculous zero rom circus stunts performed and taught by louie simmons & dave tate.
After couple of minutes flexing quads, the medialis did get hit alot better usually i cant even feel the muscle now theres some actual tightness in there while flexing.


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 Post subject: Re: Kimmo's log
PostPosted: Mon Jun 03, 2013 10:55 am 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 365
Location: Finland
The king of Exercises day

Bw:110kg

Leg Curl
10x20

Deadlift
barx10
60x10
100x10
120x10
140x10
160x6

Cable Row
60x20
70x20
80x20
90x10

Ab crunch
2xfailure

Leg Curl
10x20

High rep deadlifts=almost better than sex. Tbh after that type of deadlifting only thing that would be useful is couple of curls, whole back was toast.


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 Post subject: Re: Kimmo's log
PostPosted: Wed Jun 05, 2013 11:49 am 
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Associate Member
Associate Member

Joined: Fri Oct 14, 2011 2:40 pm
Posts: 365
Location: Finland
Overhead day

Press
barx15
30x10
40x10
50x10
55x8 4xpush
60x4 push
50x6 push
40x8

Lateral Raises
6x20
6x20
3x20

Still fatigue on shoulders from back day but im happy i got this much done and shoulders/triceps are so fatigued right now. Shoulders felt really good and solid after this though weird fatigue inside right shoulder. Hard stretching of forearms has paid off i cant remember when was the last time i had elbow pain!


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