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 Post subject: Re: Kimmo's log
PostPosted: Fri Jun 07, 2013 12:04 pm 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 330
Location: Finland
Legs

Squat(modified: slightly wider, more toes out, etc to hit weak points)
barx10
40x10
60x10
80x10
90x10
100x8
110x4
80x8
80x8
80x8

Exhausted and feeling weak... Should be worth it though, felt much more in glutes than quads and the quads getting hit more evenly as well. Im really weak at high volume and high reps. Not even a hint of knee pain anymore maybe next week a regular power session?


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 Post subject: Re: Kimmo's log
PostPosted: Mon Jun 10, 2013 10:54 am 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 330
Location: Finland
Back day

bw:111kg

Deadlift
barx15
60x10
100x10
140x3
170x3
190x1

Db Row
42,5x10
42,5x10
42,5x10

Barbell Curl
40x10
40x8
40x9

Ab crunch
bwx30
bwx30

Nowhere near recovered from last week 140kg didnt feel light still went ahead against what felt right as usual... My friend gave me a massage device one those things that is put on chair and you can use the remote to control the movement etc. It works wonders really i had a bad headache whole sunday and the device relieved my traps completely in something like 10 minutes and there went my headache. I went ahead and banged my glutes, hamstrings with it, hurt like hell but afterwards felt alot better. I was pretty sore today that might have something to do with poor perfomance also who knows. I hope it will help me release tension in the muscles and restore blood flow and help me recover faster and most importantly stay healthy. Remains to be seen if it will actually help so far i like it!


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 Post subject: Re: Kimmo's log
PostPosted: Wed Jun 12, 2013 12:07 pm 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 330
Location: Finland
Overhead

bw:110kg

Press
barx10
30x10
40x10

Push Press
50x3
60x3
65x3
50x8
50x8
50x5

I feel fine yet lifts go down...this is the most frustrating thing that can happen really. I get it if i would feel bad and everything aching but no i feel perfectly fine and everything is going to sh*tter, ive had better days with sore and achy muscles than this even the warm ups felt hard. I think its better to take a good amount of time off and just rest and stretch.


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 Post subject: Re: Kimmo's log
PostPosted: Mon Jun 24, 2013 11:41 am 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 330
Location: Finland
About time to get back to gym my back is in pain all the time

Deadlift
barx10
60x10
80x10
100x10
120x10
140x8

Cable row
50x10
60x10
70x10
80x10
90x10

Barbell curl
barx10
30x10
40x10
45x5
40x8

Ab crunch
2xbwxfailure

Deload week might had been better than taking time off... psoas started pulling like mad and back was hurting. I could stretch it off for few hours and then it would come back harder now after workout i feel much better.


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 Post subject: Re: Kimmo's log
PostPosted: Wed Jun 26, 2013 11:53 am 
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Associate Member
Associate Member

Joined: Fri Oct 14, 2011 2:40 pm
Posts: 330
Location: Finland
Pressing

bw:111kg

Press
barx10
30x10
40x10
45x8
50x6 2 reps push pressed
55x5 push press
60x5 push press

Lateral raise
10x10
10x10
10x10
13x6
10x10

followed by some overhead squats and holds which practically killed my deep abdominals.


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 Post subject: Re: Kimmo's log
PostPosted: Fri Jun 28, 2013 12:19 pm 
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Associate Member
Associate Member

Joined: Fri Oct 14, 2011 2:40 pm
Posts: 330
Location: Finland
Legs

Leg curl
5x20
10x20
15x20
20x10

SL deadlift
60x10
60x10

Squat
barx10
60x10
80x10
100x7

Good morning
40x10
50x10
60x10
70x10
80x6

Box squat
60x10
60x8
da fuk this is hard as hell not even below parallel...

Ab crunch
2xuntil too painful

Hang power snatch
barx10
30x10
40x10
50x2
I dont know but i like this! Will have to think where to put it PERMANENTLY.

Several times now ive noticed warming up with leg curls instead of bike i get little or no knee pain...confusing.


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 Post subject: Re: Kimmo's log
PostPosted: Mon Jul 01, 2013 10:53 am 
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Associate Member
Associate Member

Joined: Fri Oct 14, 2011 2:40 pm
Posts: 330
Location: Finland
Back workout

Leg curl
10x20
10x20
10x20

Band hip abduction
1xfailure

Deadlift
60x10
100x5
120x5
140x3
160x3

Rack pull below knee
100x10
120x7
100x10
100x10
100x10

Row
70x10
80x10
90x10

Ab crunch
2xfailure

Blah..... only thing positive here is i had no knee pain or piriformis spasming and that i know im never ever going to do rack pulls again... worthless exercise for back development, pulling from floor for high reps worked better but it also trashes recovery completely. Yesterday evening i realized i have two kind of knee pain 1. tight quads / possibly weak hamstrings which i havent had for a while now 2. Piriformis spasming and pressing a nerve which it did yesterday so i got fed up and hip abducted myself to death that stopped spasming and knee pain instantly.


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 Post subject: Re: Kimmo's log
PostPosted: Wed Jul 03, 2013 1:06 pm 
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Associate Member
Associate Member

Joined: Fri Oct 14, 2011 2:40 pm
Posts: 330
Location: Finland
Chest & shoulders

Leg curl
10x20
10x20

Overhead squat
barx10
barx10

Push Press
barx10
40x10
50x3
60x3
65x3
70x3

Incline Press
40x16
50x7
40x10
40x10
50x10
50x12
50x7

Facepull
40x30
50x20
60x20
60x20
60x20

Abs with overhead hold

Good workout overall. Incline press seems to offer pretty good balance between chest, shoulder and triceps. Going to use it for a while to see if it actually helps with push press and/or strict press. Everywhere i go incline seems to favored above bench and dips and its even recommended for OVH development so i guess i have to give it a try, i havent had much development lately anyway...


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 Post subject: Re: Kimmo's log
PostPosted: Fri Jul 05, 2013 11:51 am 
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Associate Member
Associate Member

Joined: Fri Oct 14, 2011 2:40 pm
Posts: 330
Location: Finland
Leg workout

Bw:111kg

Warm ups leg curls, sl dl, bw lunges

as of today ill do low bar squats
barx10
60x10
80x5
100x5
110x5
120x3
125x3
130x3

Leg press
50x20
100x20
100x20
100x20
100x20

Straight-leg deadlift
60x10
60x10

ab crunch
2xbwxfailure

Very satisfactory workout! Low bar works very well! I tried widening stance a bit but had to switch closer as left knee didnt like it. Low bar position feels occurd but squatting like that feels awesome really. Leg pressing feet up and pushing knees out felt really great for hams and glutes i think im going to call it frog leg press since my buddy already notified me about that :D follow that with couple of sets of sl dl and glutes are busted i like it works very well but might overlap with deadlift... we shall see...


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 Post subject: Re: Kimmo's log
PostPosted: Mon Jul 08, 2013 11:36 am 
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Associate Member
Associate Member

Joined: Fri Oct 14, 2011 2:40 pm
Posts: 330
Location: Finland
Back workout

Deadlift
60x10
100x5
120x3
140x3

Pulldown
40x16
50x10
60x10
60x10
60x10
65x7

Row
80x10
85x10
80x10
80x10
80x10

Curls
30x10
35x10
35x8
35x6
30x10

Ab crunch
2xfailure

Still recovering from friday... ass fatigued on warm up sets and as of friday im just going to workout with feeling. Looking back its easy to see by forcing it im only getting myself either injured or grinding my recovery to dust. This is probably the 1000000000 time ive noticed that doing assistance work for lower body is too much to recover from. As i see it i got 2 options: Deadlift on leg day or lowering volume on leg day.


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 Post subject: Re: Kimmo's log
PostPosted: Wed Jul 10, 2013 12:21 pm 
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Associate Member

Joined: Fri Oct 14, 2011 2:40 pm
Posts: 330
Location: Finland
Pressing

Feelings before going... right shoulder a bit hurt from lat pulldowns it seems that even with higher reps and lighter weights pulling from overhead seems to be bad for my shoulder. Next week im moving it after rows and underhand grip but if that leads to even slightest shoulder pain im forgetting it and sticking with rows, o-lifts and deadlift.

Push Press
barx12
30x10
40x8
50x5
60x5
65x5
70x5
75x3
50x7 strict

Incline Press
50x10
60x7
50x7
50x8

Finishing off with machine that resembles viking press. One of those "im getting tired but i cant feel it anywhere-workouts" ok i guess...


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 Post subject: Re: Kimmo's log
PostPosted: Fri Jul 12, 2013 11:18 am 
Offline
Associate Member
Associate Member

Joined: Fri Oct 14, 2011 2:40 pm
Posts: 330
Location: Finland
Legs

bw:111kg

Squat
barx10
40x10
60x10
80x5
100x5
110x3
120x3
130x3
140x3
150x3 FINALLY PR! Had my mind on this for over year already

Front Squat with sit back
60x3
50x5
50x3
This was not as good as the leg press variation i did last time but it has benefits such as upper back/posture increasing effects.

Ab crunch
2xfailure

Hip abduction
two bandsxfailure
getting stronger since one band feels like nothing

Weighted stretching etc for 20mins and shower awesome day!


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 Post subject: Re: Kimmo's log
PostPosted: Mon Jul 15, 2013 11:50 am 
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Associate Member
Associate Member

Joined: Fri Oct 14, 2011 2:40 pm
Posts: 330
Location: Finland
Back

bw:112kg

deadlift
barx10
60x10
100x5
140x3
160x3
180x3

Davids hammer str row (weight per arm)
30x15
35x15
45x10
60x10
70x10
80x10
90x5
45x15
45x15

Farmers walk(estimate)
35x20 meter
41x20
41x20
41x20
41x20

Hip abduction machine
30x50
40x30

Leg curl
20x20
20x20

Knee pain and elbow pain... elbow pain was completely relieved after farmers walk haha but knee pain got worse... Funny thing both knees all around sore weird.


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 Post subject: Re: Kimmo's log
PostPosted: Wed Jul 17, 2013 12:14 pm 
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Associate Member
Associate Member

Joined: Fri Oct 14, 2011 2:40 pm
Posts: 330
Location: Finland
Pressing

bw:111kg

Push Press
barx10
30x10
40x8
50x5
60x3
70x3
80x3, tried 4th but missed it

Incline Press, not sure if same angle...
5x10x50kg

Facepull
6-8 sets of 30-70 reps

Overhead holds
4 sets to failure with 40kg

Decent training session weights didnt feel heavy at all. Not sure if incline helps feels as if it might but this will require further testing with same setup. So far it seems i can incline each week without shoulder starting to crack and pop atleast if i dont go too heavy.


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 Post subject: Re: Kimmo's log
PostPosted: Fri Jul 19, 2013 12:12 pm 
Offline
Associate Member
Associate Member

Joined: Fri Oct 14, 2011 2:40 pm
Posts: 330
Location: Finland
Legs

bw:112kg

Squat
barx10
40x10
60x10
80x5
100x5
120x3
140x3
150x3
160x2
I used even lower bar position this time! It seems to make squatting SO MUCH EASIER... the leverage difference is like day and night! Someone like me who has weak hip extension and overly developed quads this style just gives the hip so much better leverage that its practically childs play to squat more weight!

Farmers walk (1 round ~20 meter)
2 rounds with 41kg
2 rounds with 41kg
3 rounds with 50kg
1 round with 50kg
3 rounds with 50kg (Straps...)

Hip Abduction
30x70
40x20
35x30

Leg curl
20x20
10x40

Good session and this pretty much made me decide that deadlifts are moved to leg day because common sense > personal preference. Progress seems great hitting legs once a week! I dont know why people always think that they need to do more and more often to progress... COMPLETE AND UTTER BS if you ask me. 200kg squat here i come sooner or later!


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