Kimmo's log
Moderators: Ironman, Jungledoc, parth, stuward, jethrof
Re: Kimmo's log
Deadlift
190x3
140x11
Pulldown
100x6
60x10,10, 10
Dip
bwx14, 10, 10
Hammer curl
10-16x10
13x10,10, 10
Pretty good deadlift considering i was by no means fresh here.
190x3
140x11
Pulldown
100x6
60x10,10, 10
Dip
bwx14, 10, 10
Hammer curl
10-16x10
13x10,10, 10
Pretty good deadlift considering i was by no means fresh here.
Re: Kimmo's log
Squat
5x3x120
Box squat
80x10,10, 8
death... unbelievable how hard these are. Quads, hams, glutes, abs everything "dead"
Seated calves
3x20x60
5x3x120
Box squat
80x10,10, 8
death... unbelievable how hard these are. Quads, hams, glutes, abs everything "dead"
Seated calves
3x20x60
Re: Kimmo's log
Pulldown
40-90x10
100x3
60x10,10
Dip
bw-15x8
20x6
bwx8,8
Hammer curl
10-18x10
13x10, 10, 10
Its nice to see the results in the mirror. Triceps, forearms, back... all bigger even as cold
40-90x10
100x3
60x10,10
Dip
bw-15x8
20x6
bwx8,8
Hammer curl
10-18x10
13x10, 10, 10
Its nice to see the results in the mirror. Triceps, forearms, back... all bigger even as cold
Re: Kimmo's log
Deadlift
5x5x140
3x3x150
Pulldown
3x10x70
Dip
3x~10xbw
Hammer curl
3x~10x16
5x5x140
3x3x150
Pulldown
3x10x70
Dip
3x~10xbw
Hammer curl
3x~10x16
Re: Kimmo's log
Saturday extra training:
Rear delts
3x~30x5
Seated calves
3x15x70
Dip
3x10xbw
Hammer curl
3x10x16
Pulldown
3x10x60
Back was pretty toast but dips and curls felt easy
Rear delts
3x~30x5
Seated calves
3x15x70
Dip
3x10xbw
Hammer curl
3x10x16
Pulldown
3x10x60
Back was pretty toast but dips and curls felt easy
Re: Kimmo's log
Really focusing on thoracic extension and technique today
Squat
6x3x120
3x3x130
Box squat
3x5x100
Paused squat
2x3x100 way too much... this beat up my hip flexors. What i love about box squat is that it doesnt beat up my knees nor hip flexors
I came to the gym thinking i'll probably have a $h1t workout but this was pretty fv(k good. Hip flexors and quads are starting to get over worked with all the walking at work every f*cking day. So much that i need to stretch my legs every day.
Good things are starting to happen though, blew past the 120kg sets and 130kg felt moderately easy.
Squat
6x3x120
3x3x130
Box squat
3x5x100
Paused squat
2x3x100 way too much... this beat up my hip flexors. What i love about box squat is that it doesnt beat up my knees nor hip flexors
I came to the gym thinking i'll probably have a $h1t workout but this was pretty fv(k good. Hip flexors and quads are starting to get over worked with all the walking at work every f*cking day. So much that i need to stretch my legs every day.
Good things are starting to happen though, blew past the 120kg sets and 130kg felt moderately easy.
Re: Kimmo's log
Pulldown
70x8,8
80x8
90x8
100x3
70x8,8
Dip
low rep warm-ups
25x8 f*cking nice pr
10x8, 8
Hammer curl
18x14,8, 8 pr also
Pulldown, because felt i didnt do enough
80x10, 10
This was supposed to be deload as usual but i felt so good muscular/strength wise(mentally very drained due to work) i just had to try it and well well personal records! I will probably deload every 4th week now.
70x8,8
80x8
90x8
100x3
70x8,8
Dip
low rep warm-ups
25x8 f*cking nice pr
10x8, 8
Hammer curl
18x14,8, 8 pr also
Pulldown, because felt i didnt do enough
80x10, 10
This was supposed to be deload as usual but i felt so good muscular/strength wise(mentally very drained due to work) i just had to try it and well well personal records! I will probably deload every 4th week now.
Re: Kimmo's log
Deadlift
6x3x160
2x3x170
3x3x120
Pulldown
3x10x70
1x7x80
Dip
1x8xbw
2x8xbw+10
Hammer curl
no "warm-ups"
3x8x18
I felt completely fresh to deadlift i think that squatting technique had a huge impact on how fast i recover from that workout. Also i f*cking love training this way as i feel quite fresh and not overwhelmed by too many exercises and training days.
6x3x160
2x3x170
3x3x120
Pulldown
3x10x70
1x7x80
Dip
1x8xbw
2x8xbw+10
Hammer curl
no "warm-ups"
3x8x18
I felt completely fresh to deadlift i think that squatting technique had a huge impact on how fast i recover from that workout. Also i f*cking love training this way as i feel quite fresh and not overwhelmed by too many exercises and training days.
Re: Kimmo's log
Saturdays extra:
Close-grip pulldown
3x10x60
Dip
3x8xbw
Cable curl
3x10x60
Seated calf raise
3x20x60
Monday:
Box squat
5x3x120
Front squat
3x3x80
Regular squats hurt so bad in right hip flexor and side of the glute so skipped em but so did box squats but the pain was manageable. After front squats all the pain was gone i guess it opened up the quads and hip flexors.
Close-grip pulldown
3x10x60
Dip
3x8xbw
Cable curl
3x10x60
Seated calf raise
3x20x60
Monday:
Box squat
5x3x120
Front squat
3x3x80
Regular squats hurt so bad in right hip flexor and side of the glute so skipped em but so did box squats but the pain was manageable. After front squats all the pain was gone i guess it opened up the quads and hip flexors.
Re: Kimmo's log
Pulldown
low fatigue warm-ups
90x8
Dip
low fatigue warm-ups
30x5 PR yet again!
Hammer curl
22x8 pr
18x8
16x8
Couple of different rear delt exercises
almost cant believe im already doing bodyweight + 30kg dips for reps!
low fatigue warm-ups
90x8
Dip
low fatigue warm-ups
30x5 PR yet again!
Hammer curl
22x8 pr
18x8
16x8
Couple of different rear delt exercises
almost cant believe im already doing bodyweight + 30kg dips for reps!
Re: Kimmo's log
Deadlift
170x3,2,3,3,3,3,3
Pulldown
2x8x80
Dip
2x8x10
Hammer curl
2x8x18
So much sleep deprivation... i hope i can sleep well tonight
170x3,2,3,3,3,3,3
Pulldown
2x8x80
Dip
2x8x10
Hammer curl
2x8x18
So much sleep deprivation... i hope i can sleep well tonight
Re: Kimmo's log
Saturdays extra:
Calves
2x25x70
Paused dip
2x8xbw
Hammer curl
2x8x18
Facepull
lots of sets
Monday:
Front squat
3x3x80
Squat
1x3x100
Hopefully soon i can get to massage and deal with the quads and hipflexors
Calves
2x25x70
Paused dip
2x8xbw
Hammer curl
2x8x18
Facepull
lots of sets
Monday:
Front squat
3x3x80
Squat
1x3x100
Hopefully soon i can get to massage and deal with the quads and hipflexors
Re: Kimmo's log
Pulldown
100x9
Dip
30kgx4
Hammer curl
22x10, 8
Facepull
lots of high rep sets
Time to deload
100x9
Dip
30kgx4
Hammer curl
22x10, 8
Facepull
lots of high rep sets
Time to deload
Re: Kimmo's log
Light push press to open up shoulders
Deadlift
5x3x100
Pulldown
3x10x70
Dip
3x10xbw
Hammer curl
3x10x16
Deadlift
5x3x100
Pulldown
3x10x70
Dip
3x10xbw
Hammer curl
3x10x16
Re: Kimmo's log
Wednesday:
Pulldwon
3x10x70
Dip
3x10xbw
Hammer curl
3x10x16
Friday:
Box squat
5x3x100
Deadlift
5x3x100
Pulldown
2x10x70
Dip
2x10xbw
Hammer curl
3x10x16
Saturday:
Push press
5x3x50
Chin-up
5x3xbw
Dip
2x8xbw
Hammer curl
2x10x16
Facepulls
alot ...
Pulldwon
3x10x70
Dip
3x10xbw
Hammer curl
3x10x16
Friday:
Box squat
5x3x100
Deadlift
5x3x100
Pulldown
2x10x70
Dip
2x10xbw
Hammer curl
3x10x16
Saturday:
Push press
5x3x50
Chin-up
5x3xbw
Dip
2x8xbw
Hammer curl
2x10x16
Facepulls
alot ...