Kimmo's log

[kibe69]

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.

[kibe69]

Squat
5x3x120

Box squat
80x10,10, 8
death... unbelievable how hard these are. Quads, hams, glutes, abs everything "dead"

Seated calves
3x20x60

[kibe69]

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

[kibe69]

Deadlift
5x5x140
3x3x150

Pulldown
3x10x70

Dip
3x~10xbw

Hammer curl
3x~10x16

[kibe69]

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

[kibe69]

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.

[kibe69]

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.

[kibe69]

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.

[kibe69]

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.

[kibe69]

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!

[kibe69]

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

[kibe69]

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

[kibe69]

Pulldown
100x9

Dip
30kgx4

Hammer curl
22x10, 8

Facepull
lots of high rep sets

Time to deload

[kibe69]

Light push press to open up shoulders

Deadlift
5x3x100

Pulldown
3x10x70

Dip
3x10xbw

Hammer curl
3x10x16

[kibe69]

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 ...