Kimmo's log

[kibe69]

Box Squat
1x3x130

Pause Squat
5x3x100

Leg curl
3x15x15

Standing calves
3x20xwhatever

I was so tired from the weekend so i skipped monday and squatted today instead. Shoulder is still hurting and cant even sleep on it without waking up middle of the night in pain.

[kibe69]

Pause bench
60x3

Pull-up
5x3xbw

Dip with reduced rom
bwx10,5,8

Supported arm curls
13x10,10, 8 -> left shoulder actually hurting quite alot while doing curls and the support didnt help much

Rear delt work
2 sets

Light db flies to stretch out but didnt really do anything...

Tried stretching delts and biceps with a old stretch i do in smith machine and that really helped alot with the shoulder pain. After doing that i can move my right arm almost pain free. I hope this will help because its really been a pain in the ass...

[kibe69]

Deadlift
5x3x120

Pulldown
2x8x70

Dip
2x10xbw

Db curls
3x12x10

Facepull with focus on rear delts
20x50
30x40
40x20
50x15
30x30

[kibe69]

Box squat
120x5

Squat
100x7

Calves...

Head messed up and workout felt hard overall. Yesterday i decided to stay sober for a very long time since it has been affecting my training for a long time now.

[kibe69]

Wednesdays training:

Pause bench
1x3x80

Pull-up
5x3xbw

Dip with reduced rom
bwx12, 8, 6

Chin-up
3x5xbw

Db curl
3x10x16

Finished with facepulls up to top set

Shoulder feels a little better everytime

[kibe69]

Finally back to gym! Got sick badly on thursday evening 2 weeks ago. Im still coughing some but i feel quite good.

Deadlift
140x3 overhand
150x3 overhand for 1 rep which is more than what ive usually been able to do
160x3 better than what i did 3 weeks ago

Back off sets with touch and go
120x12
100x12

Pause bench
80x3
90x3 hard but its still around same strength level than what i did before i hurt my shoulder

no back offs to avoid irritation shoulders or whatever. Theres actually pain under both side delts and going down arm almost like its bicep tendon related?

Chin-up. Underhand grip seems to irritate the pain in shoulders less than overhand.
5x5xbw nice and good speed on almost all reps

[kibe69]

Pulldown
3x10x70

Dip
bwx10,10, 8

Squat
110x3

Cable row
3x10x60

[kibe69]

Squat
110x5
120x3

Deadlift
160x3 shaky as f*ck nothing like it was last week

Db curls
13x10
16x8

Chin-up
bwx10, 8, 9

Db incline bench
16x10
24x10, 10

[kibe69]

Pause bench
90x3
80x3

Tng bench
3x8x60

Chin-up
bwx10, 8, 8

Db curl
18x8
16x8
13x10
10x20

Some facepulls to pump up the rear delts

[kibe69]

Warming up with bench but it only felt in front delts so skipped that

Dip
4x10xbw

Db curl
10x10
13x10
16x10
18x8

Chin-ups and pull-ups alternating
bwx8, 6, 7, 6, 7

Barbell shrug
60x10
100x10
120x10
still feels like worthless movement

Farmers walk
2 sets with 30kg around gym. Will have to see if these still cause pain in left elbow...

Facepulls for rear delts
2x35x50

[kibe69]

Deadlift
160x3
120x10

Bench
70x10
80x7
60x8, 8

Chin-up
bwx8, 8, 10

Db flies
2x10x10

Db curl
16x10
18x6
16x10
13x10
10x10

Facepull
30x50
35x20

-Flies and facepulls were a bit too much after bench... aching in both shoulders
-Deadlift is still weaker than how it was after the flu and forced rest. Pretty much useless to go heavy every week...
-Biceps are starting to feel active on chins. Damn i guess they just require huge load of weekly work to grow!

[kibe69]

Front Squat
60x8,8, 7

Chin-up
bwx8
bw+5kgx8, 8, 9, 6

Dip
bwx10, 10, 12, 7

Hammer curls
starting with 10kg and up to 18kg

Db curls
drop sets from 16kg to 10kg

Farmers walk
30kg 2 sets for 5 rounds around and 1 set for 4 rounds

-Upper body is responding very well to training like this
-I got a terrible forward head posture again after i dropped the front squat

[kibe69]

Squat
1x10x90

Chin-up
bwx8
bw+5kgx8, 8, 7, 6

Dip
bwx8
bw+5kgx8, 8, 6, 6

Hammer curl
16x10, 8, 8

Db Curl
16x8, 6, 6

Farmers walk
30x4,4,4,4 rounds

[kibe69]

Bench
80x6,6,4

Chin-up
bwx8
bw+5x7,7,7

Hammer curls
4 x 8-10 x 16kg

Farmers walk
3 x 3 rounds x 37kg

[kibe69]

Squat
5x3x100

Deadlift
5x3x140

Chin-up
bwx10
bw+10x3,3,3,3,3

Dip
bwx8,7,7

Hammer curl
18x10, 8, 6

Squats feel like sh*t but deadlift felt good.