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 Post subject: Re: Kimmo's log
PostPosted: Mon Jun 16, 2014 11:24 am 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 330
Location: Finland
Squat/deadlift day

Foam rolling 15mins

Squat
60x10
80x10
100x10
120x10
130x4

SL deadlift
60x10
80x10
100x10
120x10

Half dead...Couldnt even think about doing anything else after these but anyway good workout squatting felt really great! Joints move like fluid!


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 Post subject: Re: Kimmo's log
PostPosted: Wed Jun 18, 2014 11:25 am 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 330
Location: Finland
Press day

Foam rolling legs, lats 15mins

Incline bench
40x10
50x10
60x10
70x5

Press
30x10
40x10
50x8
60x6
40x8

Facepull
30x50+

Good enough... left tricep and forearm need attention again. Payday incoming and hopefully soon i can get to massage to deal with the problem areas.

- 40mins machine massage on triceps and forearms -> feels better again


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 Post subject: Re: Kimmo's log
PostPosted: Thu Jun 19, 2014 9:46 am 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 330
Location: Finland
1 hour massage for shoulders, traps, neck, arms. Feeling much better but a bit disappointed as he was using some new technique that doesnt feel as effective.


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 Post subject: Re: Kimmo's log
PostPosted: Fri Jun 20, 2014 1:07 pm 
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Associate Member

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

Foam rolling 15mins

High pull
40x10
50x10
60x10
70x8
60x10

Pulldown
50x10
60x10
70x10
80x10
90x8 pr
60x18
60x16

Upright row
30x10
40x10
50x8
30x35

Another pr on pulldowns! Getting fed up on power cleans and high pulls are no better...thinking about alternatives


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 Post subject: Re: Kimmo's log
PostPosted: Mon Jun 23, 2014 1:00 pm 
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Associate Member
Associate Member

Joined: Fri Oct 14, 2011 2:40 pm
Posts: 330
Location: Finland
Squat/Deadlift day

Deadlift
60x10
80x10
100x10
120x10
140x10
160x10

Atg front Squat
40x10
60x10
80x8

Farmers walk with belt and straps
60kgx~40m sprints x 2

Farmers walk was a big surprise. It wasnt walking anymore i was nearly running with them! Everything just goes so god damn well when im fully recovered!


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 Post subject: Re: Kimmo's log
PostPosted: Wed Jun 25, 2014 10:41 am 
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Associate Member

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

close-grip bench
40x10
50x10
60x10
70x10
80x8
60x10 paused

Press
30x10
40x10
50x5

Felt weaker and barely got 1 rep more than last time. Next week all reps paused those felt so damn good!


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 Post subject: Re: Kimmo's log
PostPosted: Fri Jun 27, 2014 11:06 am 
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Associate Member

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

Pulldown
40x10
50x10
60x10
70x10
80x10
90x10
100x5
i dont even know how to describe what it took to get these done....Probably stalling soon then im going go insane on frequency again!

Barbell row
60x10
80x10
100x10
110x10
60x25
These just make my lower back hurt...


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 Post subject: Re: Kimmo's log
PostPosted: Sat Jun 28, 2014 7:21 am 
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Associate Member

Joined: Fri Oct 14, 2011 2:40 pm
Posts: 330
Location: Finland
Extra upper body training + recovery work

Foam rolling lower body 15mins, stretching for upper body

Close-grip pulldowns
40x10
50x10
60x10
70x9
60x10
50x10


Close-grip bench pausing each rep
40x10
50x10
60x8

Facepull
30x~60

Moar stretching


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 Post subject: Re: Kimmo's log
PostPosted: Mon Jun 30, 2014 11:45 am 
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Associate Member
Associate Member

Joined: Fri Oct 14, 2011 2:40 pm
Posts: 330
Location: Finland
Squat/Deadlift day

Squat
60x10
80x10
100x10

SL DL
60x10
80x10
100x10

Pulldown machine up to stack for 8 reps.

-Squat and sldl felt really heavy its time to deload
-Switching all the pulldown work to underhand because of getting too much chest activation on overhand pulldowns


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 Post subject: Re: Kimmo's log
PostPosted: Wed Jul 02, 2014 9:07 am 
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Associate Member
Associate Member

Joined: Fri Oct 14, 2011 2:40 pm
Posts: 330
Location: Finland
Press/Pull

Foam rolling lower body 5mins

Pause close-grip bench
40x10
50x10
60x10
70x5
Pausing seems transfer to the load from shoulders to chest and im not getting any shoulder pain which is FANTASTIC NEWS!

Pulldowns(underhand)
40x10
50x10
60x10
70x10
80x10
90x6
60x18

Im very satisfied with underhand pulldowns everything gets thoroughly worked. Also getting upper body massage so training should go even better after!


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 Post subject: Re: Kimmo's log
PostPosted: Fri Jul 04, 2014 12:12 pm 
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Associate Member
Associate Member

Joined: Fri Oct 14, 2011 2:40 pm
Posts: 330
Location: Finland
Press/pull/quads

Pause cg bench
40x10
50x10
60x10
70x10
80x5
still no shoulder pain

Pulldown (not the usual one but similar)
40x10
50x10
70x10
80x10
90x10
100x5
70x20 grip gave... I thought i was good until my friend pulled the stack(100kg) for 15 reps sigh well ill hit that for 20 in 2 months.

hamstrings still feel tight and unrecovered but quads felt like they havent done sh*t so i thought id hit some moderate leg press work

Leg press with pause at bottom
100x10
125x10
150x10
175x10

I really need to experiment more with leaving something in tank since recovery seems to be very good and joint pains almost non-existant!


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 Post subject: Re: Kimmo's log
PostPosted: Sat Jul 05, 2014 4:21 am 
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Associate Member
Associate Member

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

Stretching:
Chest, biceps, forearms with various stretches like overhead squat and hanging from smith machine arms behind back

Foam rolling:
quads, hip flexors, glutes, hams, it-band etc. Theres always some spot so painful that i'll start sweating like hell

Scapular mobility:
Squat down then press 10kg barbell from that position while keeping shoulders externally rotated. Couple of sets

Feeling a little tired and throat and nose are dry. This is exactly how i feel every time im getting sick but hoping it will go away with eating more food, vitamins and water.

There was some cracking on left elbow so later when i have time im getting a quick machine massage on forearms and triceps to clear that out. Need to be ready for tomorrow as im benching and doing pulldowns again.


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 Post subject: Re: Kimmo's log
PostPosted: Sun Jul 06, 2014 7:02 am 
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Associate Member
Associate Member

Joined: Fri Oct 14, 2011 2:40 pm
Posts: 330
Location: Finland
Press/pull

Foam rolling/stretching

paused cg bench
40x10
Slight shoulder pain and tightness but arm starts going numb when i try to press haha not good!

Btn press
30x10
40x8

Pulldown
40kg -> 80x10
90x8
60x20

Facepull
30x50

I think was recovered enough to bench but shoulder said nay. Pulldowns felt very hard so i think i'll give those back muscles some rest.


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 Post subject: Re: Kimmo's log
PostPosted: Mon Jul 07, 2014 11:07 am 
Offline
Associate Member
Associate Member

Joined: Fri Oct 14, 2011 2:40 pm
Posts: 330
Location: Finland
Squat/Deadlift - light

Foam rolling and stretching

Front Squat
40x10
60x10
80x10

Paused sl deadlift
60x10
80x10
100x10

Paused leg press
100x10
125x10
150x10
175x10


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 Post subject: Re: Kimmo's log
PostPosted: Wed Jul 09, 2014 10:25 am 
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Associate Member
Associate Member

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

Had a shoulder/rotator cuff/arms massage in morning.

Pause cg bench
40x5
50x5
60x5
70x5
80x5
90x5
100x2
60x10

Pause Press
30x10
40x8
40x6
too tired for these

Nearly hit my all time personal "touch and go" bests with paused reps. Still piss weak but atleast now i can finally improve my pressing strength without getting completely f*cked up in joints


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