Back workout
Bw:114kg... ouch and as of today low carb diet
Row
40x20
50x20
60x10
70x10
80x10
90x10
100x5
110x5
90x8
80x10
70x12
60x14
Shrug
60x30
70x20
80x20
90x15
100x10
80x15
60x20
Seated db curl abusing with various methods... alternating, rest pause etc
13xfailure
16xfailure
16xfailure
Good session feels just a bit occurd without deadlift well i can do farmers walk here instead thats pretty Hard movement my back was still not recovered from it. I felt a bit fatigued on the warm-up sets and forearms felt somewhat bad... possible elbow pain incoming on wednesdays push workout.
Kimmo's log
Moderators: Ironman, Jungledoc, ianjay, stuward
Re: Kimmo's log
Chest/shoulders
Clean & Press
barx12
30x10
40x10
Push Press
50x5
60x5
70x3
70x3
Pain in forearms/elbow...
Incline Press
40x20
50x12
60x6 after this drop sets
50x4
40x4
30x5
barx8
Lateral raise
3x30
6x15
10x10
11x6
3x20
Facepull
40x60
40x30
Bad... i f*cking knew it... forearms busted and elbow pain. From now on farmers walk on back day only...
Clean & Press
barx12
30x10
40x10
Push Press
50x5
60x5
70x3
70x3
Pain in forearms/elbow...
Incline Press
40x20
50x12
60x6 after this drop sets
50x4
40x4
30x5
barx8
Lateral raise
3x30
6x15
10x10
11x6
3x20
Facepull
40x60
40x30
Bad... i f*cking knew it... forearms busted and elbow pain. From now on farmers walk on back day only...
Re: Kimmo's log
Legs
bw:112kg
Squat
barx10
40x10
60x10
80x5
100x5
120x5
140x2
Deadlift
100x3
140x3
Straight-leg Deadlift
5x10x60kg
I need to get a intensity deload regulary to avoid these burnouts...
bw:112kg
Squat
barx10
40x10
60x10
80x5
100x5
120x5
140x2
Deadlift
100x3
140x3
Straight-leg Deadlift
5x10x60kg
I need to get a intensity deload regulary to avoid these burnouts...
Re: Kimmo's log
Back
Cable row
40x20
50x20
60x20
70x10
80x10
90x10
70x20
70x20
Farmers walk
5 sets to failure with 42,5kg
Seated db curls with rest pause abuse
5 sets with 16kg to failure
Abs
2xbwxfailure
Cable row
40x20
50x20
60x20
70x10
80x10
90x10
70x20
70x20
Farmers walk
5 sets to failure with 42,5kg
Seated db curls with rest pause abuse
5 sets with 16kg to failure
Abs
2xbwxfailure
Re: Kimmo's log
Push workout
Power Snatch
barx5
barx5
barx5
30x3
30x3
30x3
35x3
30x3
Close-grip bench press
barx12
40x10
60x10
70x8
80x3
70x5
60x9
60x8
Incline has had absolutely zero carry over whatsover to bench i managed this much with only push pressing before hah...Incline is ditched as of now.
Overhead hold
3 sets of 40kg to failure
Facepull
20x40
40x30
40x30
40x30
40x30
40x30
I had a pretty nice chest/tricep workout from the close-grips could throw it in every other week but with more volume and less weight.
Power Snatch
barx5
barx5
barx5
30x3
30x3
30x3
35x3
30x3
Close-grip bench press
barx12
40x10
60x10
70x8
80x3
70x5
60x9
60x8
Incline has had absolutely zero carry over whatsover to bench i managed this much with only push pressing before hah...Incline is ditched as of now.
Overhead hold
3 sets of 40kg to failure
Facepull
20x40
40x30
40x30
40x30
40x30
40x30
I had a pretty nice chest/tricep workout from the close-grips could throw it in every other week but with more volume and less weight.
Re: Kimmo's log
Legs
Front Squat(deloading)
barx10
40x10
60x8
70x5
80x5
90x5
100x3
quads got tight -> knees crack and hurt a bit
Straight-leg deadlift
60x10
60x10
80x10
80x10
80x10
80x10
80x10
Knee pain reliefs -> its definitely the hamstrings that need strengthening. I will be doing them twice a week from now on who know maybe even more if i feel like it but they need to get stronger and bigger asap otherwise who knows whats going to happen to my knees
Seated db curl with rest pause abuse
2 sets with 18kg to failure
2 sets with 16 kg to failure
1 pump set with 10kg to failure
sets before that pump set felt actually like the muscle was being ripped to pieces and the last set felt just regular blood volume pump. This method will be tested further to see if can finally grow some muscle on these sticks... getting bored of 42cm $h1t i feel like everyone has bigger arms but i comfort myself by looking at their back and legs :)
Front Squat(deloading)
barx10
40x10
60x8
70x5
80x5
90x5
100x3
quads got tight -> knees crack and hurt a bit
Straight-leg deadlift
60x10
60x10
80x10
80x10
80x10
80x10
80x10
Knee pain reliefs -> its definitely the hamstrings that need strengthening. I will be doing them twice a week from now on who know maybe even more if i feel like it but they need to get stronger and bigger asap otherwise who knows whats going to happen to my knees
Seated db curl with rest pause abuse
2 sets with 18kg to failure
2 sets with 16 kg to failure
1 pump set with 10kg to failure
sets before that pump set felt actually like the muscle was being ripped to pieces and the last set felt just regular blood volume pump. This method will be tested further to see if can finally grow some muscle on these sticks... getting bored of 42cm $h1t i feel like everyone has bigger arms but i comfort myself by looking at their back and legs :)
Re: Kimmo's log
Back
Tired as hell... didnt sleep properly at all
SL Deadlift
60x10
70x10
80x10
90x10
90x10
90x10
90x10
Low back fatigued too much...
Row
40x20
60x20
70x20
80x20
90x10
70x12 followed by drop sets
60xfailure
50xfailure
40xfailure
30xfailure
20xfailure
Seated db curls
3 sets to total failure with 10kg
Plank
2 sets to failure
Overall good workout but low back fatigued alot on sl deadlift fact i do not like one bit those muscles really do not need any work at all especially as hard as this and it interferes with upper back work...
Tired as hell... didnt sleep properly at all
SL Deadlift
60x10
70x10
80x10
90x10
90x10
90x10
90x10
Low back fatigued too much...
Row
40x20
60x20
70x20
80x20
90x10
70x12 followed by drop sets
60xfailure
50xfailure
40xfailure
30xfailure
20xfailure
Seated db curls
3 sets to total failure with 10kg
Plank
2 sets to failure
Overall good workout but low back fatigued alot on sl deadlift fact i do not like one bit those muscles really do not need any work at all especially as hard as this and it interferes with upper back work...
Re: Kimmo's log
Overhead
Push Press
barx10 strict
30x10 strict
40x8 strict
50x3
60x3
65x3
sets below done strict what reps i can and then pushed to failure
50x8
50x6
50x5
40x8
30x6
barx6
Upright row
barx15
30x15
30x15
30x12
30x10
Tricep pushdowns
40x40
50x20
40x20
40x20
40x20
Overhead hold with 50kg just to notice in 3 sec that my abs are dead already...
Good workout strength has gone down a bit but it will come back i went too heavy on the deloading
Push Press
barx10 strict
30x10 strict
40x8 strict
50x3
60x3
65x3
sets below done strict what reps i can and then pushed to failure
50x8
50x6
50x5
40x8
30x6
barx6
Upright row
barx15
30x15
30x15
30x12
30x10
Tricep pushdowns
40x40
50x20
40x20
40x20
40x20
Overhead hold with 50kg just to notice in 3 sec that my abs are dead already...
Good workout strength has gone down a bit but it will come back i went too heavy on the deloading
Re: Kimmo's log
Legs
Squat
barx10
40x10
60x10
80x5
100x5
120x3
140x3
150x3
SLDL
60x10
80x10
80x10
had to stop here too much pain in left hip flexor
Seated db curls
3 sets with 18,5kg
2 sets with 11kg
Plank
2 sets
Ok workout that hip flexor flared up again possibly because i was drinking and cycling yesterday...
Squat
barx10
40x10
60x10
80x5
100x5
120x3
140x3
150x3
SLDL
60x10
80x10
80x10
had to stop here too much pain in left hip flexor
Seated db curls
3 sets with 18,5kg
2 sets with 11kg
Plank
2 sets
Ok workout that hip flexor flared up again possibly because i was drinking and cycling yesterday...
Re: Kimmo's log
Forgot to post back workout
12.8 Back
SL Deadlift
barx10
60x10
100x10
120x10
Row
50x20
60x10
80x10
90x10
100x5
105x5
110x3
70x10
70x10
70x10
Seated Db curl
3 sets with 18kg
2 sets with 11kg
Plank
2 sets
14.8 Shoulders
Overhead
barx10
30x10
40x10
50x5 Push
60x5 push
70x5 push
80x3 push
60x5
60x5
60x5
60x5
60x5
50x8
40x8
30x7
30x8
Upright Row
30x15
30x15
30x15
30x15
30x15
Pretty good workout and strict press has made a hell of a jump i got several sets done strict with 60kg! It has definitely paid off to bring the bar down to touch clavicles much more power from bottom now that ive pressed a while like that. Forearms muscles are pretty beat up and slight hint of pain there.
12.8 Back
SL Deadlift
barx10
60x10
100x10
120x10
Row
50x20
60x10
80x10
90x10
100x5
105x5
110x3
70x10
70x10
70x10
Seated Db curl
3 sets with 18kg
2 sets with 11kg
Plank
2 sets
14.8 Shoulders
Overhead
barx10
30x10
40x10
50x5 Push
60x5 push
70x5 push
80x3 push
60x5
60x5
60x5
60x5
60x5
50x8
40x8
30x7
30x8
Upright Row
30x15
30x15
30x15
30x15
30x15
Pretty good workout and strict press has made a hell of a jump i got several sets done strict with 60kg! It has definitely paid off to bring the bar down to touch clavicles much more power from bottom now that ive pressed a while like that. Forearms muscles are pretty beat up and slight hint of pain there.
Re: Kimmo's log
16.8 Legs
Squat
barx10
60x10
80x5
100x5
120x5
SL Deadlift
100x10
100x10
some curls and ab work
Very bad pain in left hip flexor its been since last leg workout...
Squat
barx10
60x10
80x5
100x5
120x5
SL Deadlift
100x10
100x10
some curls and ab work
Very bad pain in left hip flexor its been since last leg workout...
Re: Kimmo's log
Back workout
SL Deadlift
barx10
60x10
80x10
100x10
120x10
130x8
Farmers walk (1 round = 20-30 meters)
55,7kg x 5 sets x ~1 round
42,5kg x 1 set x 7 rounds
Seated Db Curl
3 sets with 22kg
Plank
2 sets
Still having that bad hip flexor pain funny thing is that the deadlift makes it go away for a moment atleast otherwise very nice workout theres almost no clicking/looseness in my left knee anymore.
SL Deadlift
barx10
60x10
80x10
100x10
120x10
130x8
Farmers walk (1 round = 20-30 meters)
55,7kg x 5 sets x ~1 round
42,5kg x 1 set x 7 rounds
Seated Db Curl
3 sets with 22kg
Plank
2 sets
Still having that bad hip flexor pain funny thing is that the deadlift makes it go away for a moment atleast otherwise very nice workout theres almost no clicking/looseness in my left knee anymore.
Re: Kimmo's log
Shoulders
Push Press
barx10
30x10
40x5
50x3
60x3
70x3
80x3
90x0
90x1 with belt and wrist wraps
60x5 strict
60x8 5 reps strict
60x7 4 reps strict
60x6 3 reps strict
60x5 2 reps strict
50x8 6 reps strict
40x7 strict
30x8 strict
Upright row
30x20
30x20
30x20
30x20
30x20
Side delts pretty much dead from farmers walk but still managed to get a pretty good workout with a nice pr. So far this combination seems to be working great!
Push Press
barx10
30x10
40x5
50x3
60x3
70x3
80x3
90x0
90x1 with belt and wrist wraps
60x5 strict
60x8 5 reps strict
60x7 4 reps strict
60x6 3 reps strict
60x5 2 reps strict
50x8 6 reps strict
40x7 strict
30x8 strict
Upright row
30x20
30x20
30x20
30x20
30x20
Side delts pretty much dead from farmers walk but still managed to get a pretty good workout with a nice pr. So far this combination seems to be working great!
Re: Kimmo's log
Legs
Squat
barx10
60x10
80x10
100x16 <- bleh not enough effort
SL DL
100x20
100x10
Seated db curl
2 sets with 11kg to failure with rest pause abuse etc
Good workout and pain didnt increase which is a good sign!
Squat
barx10
60x10
80x10
100x16 <- bleh not enough effort
SL DL
100x20
100x10
Seated db curl
2 sets with 11kg to failure with rest pause abuse etc
Good workout and pain didnt increase which is a good sign!
Re: Kimmo's log
Back
SL DL
barx12
60x10
100x10
120x10
140x10
150x8
Cable row
50x20
60x10
70x10
80x10
90x10
80x10
80x10
Seated db curls
3 sets with 18kg
Plank
2 sets
Feeling great! Ass and hamstrings are clearly getting into condition. Hip feels like its more mobile than before and knees feel pretty good i dont know why i didnt start SL DL sooner...
SL DL
barx12
60x10
100x10
120x10
140x10
150x8
Cable row
50x20
60x10
70x10
80x10
90x10
80x10
80x10
Seated db curls
3 sets with 18kg
Plank
2 sets
Feeling great! Ass and hamstrings are clearly getting into condition. Hip feels like its more mobile than before and knees feel pretty good i dont know why i didnt start SL DL sooner...