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Re: Kimmo's log
Posted: Tue Mar 08, 2016 10:00 am
by kibe69
Extra day of lower body training
Squat
120x3
100x8
Hack machine
90x7, 5, 5
Leg press
top set 200x10
Might even repeat this on thursday if i dont feel worn out.
Swimming ~1 hour damn im bad... only 500 meters
Re: Kimmo's log
Posted: Wed Mar 09, 2016 5:10 am
by kibe69
Pulldown
40->80x10
90x6
70x10, 10
Dip
bwx10
+5x10
+10x8
+15x8
bwx8,8
Db curl
11x10
13x10
16x8
18x4
13x10, 10
Facepull for rear delts
3x40x40
Re: Kimmo's log
Posted: Thu Mar 10, 2016 6:21 am
by kibe69
Smith squat
80x8
90x4
60x10, 10, 8, 8, 8
How hard can a smith squat be??? well harder than free weight
leg press
up to 200x5
Re: Kimmo's log
Posted: Fri Mar 11, 2016 6:20 am
by kibe69
Pulldown
100x6, 4, 3
80x14, 10
Dip
+20x9, 6, 5
bwx19, 10
Hammer curl
10x10
13x10
16x10
18x8
21x4
13x10, 10, 10
Deadlift
100x10
120x6
140x5
Arms were pretty achy in the end so i put a barbell in bench rack and rolled my arms with that. I dont know why i didnt figure this before but it was awesome!
Re: Kimmo's log
Posted: Sun Mar 13, 2016 9:28 am
by kibe69
Quick shoulder workout
Side laterals as warmup
btn pressing
up to 40x8 then back off sets
Facepulls for rear delts
3x40x40
50x40
60x20
Re: Kimmo's log
Posted: Mon Mar 14, 2016 4:59 am
by kibe69
Deload
Deadlift
8x3x100
Squat
3x120 -> very easy compared to last weeks grinding
8x3x110
Leg curl
3x10x20
Re: Kimmo's log
Posted: Fri Mar 18, 2016 7:33 am
by kibe69
Wednesday:
Pulldown
3x10x70
Dip
3x10xbw
Facepulls
3 sets
Friday:
Pulldown
2x8x70
Dip
2x5xbw
Rear delts with crossover cables
3 sets
seems like a better option than facepull because i could maintain almost constant tension on rear delts
Deadlift
5x3x100
Re: Kimmo's log
Posted: Mon Mar 21, 2016 7:08 am
by kibe69
Deadlift
5x3x150
Squat (mid bar position)
120x9,6, 5
100x11, 8, 7
Legs are toast! Deadlifting first definitely fires up everything for squat so that all the warm-ups feel explosive and easy
Im leaving cannabis out due to massive anxiety not sure if thats the cause or the other stuff i left out weeks ago. So recovery may take a dip pretty soon...
Re: Kimmo's log
Posted: Wed Mar 23, 2016 7:49 am
by kibe69
Pulldown
40 -> 80x10
90x8
100x4
70x8, 8, 8
Dip
bwx10
5x10
10x10
15x6
bwx8, 8, 8
Db curl
10x10
13x10
16x10
18x8
13x10
10x10
Rear delts
5 sets
Re: Kimmo's log
Posted: Fri Mar 25, 2016 10:00 am
by kibe69
Pulldown
100x7, 6, 6
70x10, 8, 8, 8, 8
Dip
15x8, 8, 6
bwx8, 8, 8
im going a little bit deeper and it seems to be very hard to do and chest doing alot more work than it used to.
Hammer curls, pushdowns and cable curls.. so many sets i dont bother to remember. Dips made my triceps so much stronger because whole stack felt like nothing but biceps are still way behind.
Few sets of rear delts
Re: Kimmo's log
Posted: Tue Mar 29, 2016 6:31 am
by kibe69
Saturday: extra of training because i can
Press
30x10
40x10
50x7
40x10
30x14
Rear delts
whatever sets
cable row
40->70x10
80x5
50x10,10,10
Arm work -> didnt even bother to count
Monday
Deadlift
3x3x160
6x180 good technique + prefatigue -> more than just rep pr previous was 180x5 with $h1t technique
Squat
140x2
5x3x100
Quite toast here so i decided to hit some speed/technique work
Deadlift touch and go
140x10, + 2 dead stop
with the stiff bar that doesnt bend these are harder than hitting 20 reps on squat or max 3 on deadlift
Good workout im completely dead.... now tons of food to recover
Re: Kimmo's log
Posted: Wed Mar 30, 2016 9:46 am
by kibe69
Pulldown
40-80x10
90x7,6,5
70x8,8,8
Dip
bwx10
5x8
10x8
15x7,6
bwx8, 8, 8
Skipped the rest because i felt really letargic no energy and no motivation to train... Barely stayed awake home and then fell asleep for few hours and forced myself to eat since i wasnt feeling hungry which is very unusual.
Re: Kimmo's log
Posted: Fri Apr 01, 2016 3:53 am
by kibe69
Squat
130x3
100x12, 8
Pulldown
110x3,3
100x5
60x10,10,10
Dip
bwx8, 18, 8, 7
Some cable curls
Zero motivation and energy for anything right now...
Re: Kimmo's log
Posted: Thu Apr 07, 2016 2:33 pm
by kibe69
Monday:
Deadlift
5x3x120
Squat
8x3x100
Wednesday:
Pulldown
2x10x70
Dip
2x8xbw
Hammer curl
2x10x10
Thursday:
Warm-up with front squats light
Squat
5x3x100
SL deadlift
2x5x100
Positive life changes! I got a job but one thats very demanding physically and already feeling a little sick...
Re: Kimmo's log
Posted: Mon Apr 11, 2016 11:12 am
by kibe69
Friday:
Pulldown
70x10
80x5
70x10
Dip
2x8xbw pausing most reps
Hammer curl
2x10x13
Sunday
Press
2x6x40
Cable row
3x10x60
Hammer curl
3x10x13
Pushdowns
3x10x40
Seated calves
3x20x40
Monday:
Squat
3x120
8x5x100
Deadlift
5x3x170 damn that was nice volume pr
Deadlift responded like mad to the light day but squat didnt really feel any better