Legs
bw:105kg
Front Squat
barx10
40x10
60x10
80x9
100x3
SL DL
60x10
100x13
100x10
Standing calf raise machine
100x20 probably equals something like 40kg hah...
100x20
Nothing to see here...
forgot to put mondays workout here...some leg press, leg curl and abs thats it
Kimmo's log
Moderators: Ironman, Jungledoc, ianjay, stuward
Re: Kimmo's log
Last edited by kibe69 on Fri Oct 11, 2013 11:54 am, edited 1 time in total.
Re: Kimmo's log
Shoulders/Triceps
Press
barx10
30x10
40x10
50x4+4 push press
60x7 push press
70x4 push press
50x8+2+2+2+4 wtf... i got 8 reps here strict and easy??? as i should but it was horrible struggle to get 4 reps as fresh while ramping up :S Rest of the reps done with rest pause abuse and some push press
Cg bench
40x20
50x10
60x5
piss weak...
Lateral raise
4x40
6x20
8,5x15
6x15
4x15
2,5x20
1,25x20
Couple of high rep sets of pushdowns
Pretty good workout but im baffled about why couldnt i press 50kg easily as fresh but after i came back down i did it easily. Anyway im going to push with higher volume and reps to get myself accustomed to high stress/high volume no matter what, strength workouts can be throw in whenever later but for now its base building time.
Press
barx10
30x10
40x10
50x4+4 push press
60x7 push press
70x4 push press
50x8+2+2+2+4 wtf... i got 8 reps here strict and easy??? as i should but it was horrible struggle to get 4 reps as fresh while ramping up :S Rest of the reps done with rest pause abuse and some push press
Cg bench
40x20
50x10
60x5
piss weak...
Lateral raise
4x40
6x20
8,5x15
6x15
4x15
2,5x20
1,25x20
Couple of high rep sets of pushdowns
Pretty good workout but im baffled about why couldnt i press 50kg easily as fresh but after i came back down i did it easily. Anyway im going to push with higher volume and reps to get myself accustomed to high stress/high volume no matter what, strength workouts can be throw in whenever later but for now its base building time.
Re: Kimmo's log
Back day
Deadlift
barx10
70x10
100x10
120x10
150x10
170x10
190x3
BB row
50x15
60x10
70x10
80x10
90x10
50x20
50x20
Standing db curls
5 sets at weight i dont even know 13-16kg?
Good workout nothing else to say
Deadlift
barx10
70x10
100x10
120x10
150x10
170x10
190x3
BB row
50x15
60x10
70x10
80x10
90x10
50x20
50x20
Standing db curls
5 sets at weight i dont even know 13-16kg?
Good workout nothing else to say
Re: Kimmo's log
Leg-day
Leg curl
10x30
15x20
20x20
25x15
High bar squat
barx10
40x10
60x10
80x10
100x10
120x8
Low bar squat
140x5
SL deadlift
100x25
Calves
50x40
50x40
Abs crunch
bwx70
Leg curl
10x30
15x20
20x20
25x15
High bar squat
barx10
40x10
60x10
80x10
100x10
120x8
Low bar squat
140x5
SL deadlift
100x25
Calves
50x40
50x40
Abs crunch
bwx70
Re: Kimmo's log
Shoulders
Press( not going to bother with describing which is strict or not unless a significant pr)
30x10
40x10
50x10
60x7
70x3
50x5
Db Bench
21x10
26x10
28x8
31x6
Lateral raises & pushdowns blaa blaa crap workout...
Press( not going to bother with describing which is strict or not unless a significant pr)
30x10
40x10
50x10
60x7
70x3
50x5
Db Bench
21x10
26x10
28x8
31x6
Lateral raises & pushdowns blaa blaa crap workout...
Re: Kimmo's log
Back workout
SL DL
barx15
60x10
100x10
120x10
140x10
Chest supported rows(weight per arm)
30x20
45x10
60x10
75x5
Pulldown
40x20
50x10
60x10
70x10
80x10
60x10
Ez curls
30x40
30x20
30x13
Decent but nowhere near recovered to deadlift. I guess i just have to put my precious deadlift to leg day... will have to experiment further before making any decisions though since i did pretty hard SL DL on monday even though lights weights it might have done it my low back felt really fatigued.
SL DL
barx15
60x10
100x10
120x10
140x10
Chest supported rows(weight per arm)
30x20
45x10
60x10
75x5
Pulldown
40x20
50x10
60x10
70x10
80x10
60x10
Ez curls
30x40
30x20
30x13
Decent but nowhere near recovered to deadlift. I guess i just have to put my precious deadlift to leg day... will have to experiment further before making any decisions though since i did pretty hard SL DL on monday even though lights weights it might have done it my low back felt really fatigued.
Re: Kimmo's log
Legs
bw:102,8kg
Front Squat
40x10
60x10
80x10
90x8
100x5 small pr
Leg Press
100x35
100x13
100x20
Leg Curl
20x30
20x25
20x20
abs & calves...
100% again
bw:102,8kg
Front Squat
40x10
60x10
80x10
90x8
100x5 small pr
Leg Press
100x35
100x13
100x20
Leg Curl
20x30
20x25
20x20
abs & calves...
100% again
Re: Kimmo's log
chest/shoulder/triceps
Press(wider grip)
30x10
40x10
50x10
60x3
60x4 (back to regular grip)
Dip
bwx8
bwx11
bwx8
bwx10
bwx9
Lateral Raise
6x34
6x25
6x20
6x20
6x16
Felt good again and bringing back dips as those always seem to do good things for overhead i dont know why i ever stopped doing them...
Press(wider grip)
30x10
40x10
50x10
60x3
60x4 (back to regular grip)
Dip
bwx8
bwx11
bwx8
bwx10
bwx9
Lateral Raise
6x34
6x25
6x20
6x20
6x16
Felt good again and bringing back dips as those always seem to do good things for overhead i dont know why i ever stopped doing them...
Re: Kimmo's log
Back workout
Deadlift
50x10
100x10
120x5
Rows, pulldowns, uprights and home crap deadlift but otherwise ok... Time to drop deadlift for a while and just do the assistance and recover
Deadlift
50x10
100x10
120x5
Rows, pulldowns, uprights and home crap deadlift but otherwise ok... Time to drop deadlift for a while and just do the assistance and recover
Re: Kimmo's log
Legs
Went to the gym just to see that even warm ups felt heavy... Definitely in need of rest and food and more rest...
Went to the gym just to see that even warm ups felt heavy... Definitely in need of rest and food and more rest...
Re: Kimmo's log
Chest/shoulder/Triceps
BTN Press
barx20
30x10
40x10
50x3
30x12
30x8
Dip
bw for 5 sets of 8
Lateral raises
burnout didnt even bother counting
Messing around with different tricep extensions. Standing BTN ones were pretty good.
Good workout but felt like triceps were still a bit in recovery might be a good idea to combine BTN press with some light db benching for one week.
BTN Press
barx20
30x10
40x10
50x3
30x12
30x8
Dip
bw for 5 sets of 8
Lateral raises
burnout didnt even bother counting
Messing around with different tricep extensions. Standing BTN ones were pretty good.
Good workout but felt like triceps were still a bit in recovery might be a good idea to combine BTN press with some light db benching for one week.
Re: Kimmo's log
Back workout
Hang power clean
40x10
50x10
60x10
70x7
Barbell row
80x10
90x10
100x10
60x10
some pulldowns & curls
Good enough workout... power cleans felt like a nice deload for deadlift but barbell rowing still felt a bit too much for ass, hams and low back. Have to find a something else to do since i dont have access to chest supported rows now.
Hang power clean
40x10
50x10
60x10
70x7
Barbell row
80x10
90x10
100x10
60x10
some pulldowns & curls
Good enough workout... power cleans felt like a nice deload for deadlift but barbell rowing still felt a bit too much for ass, hams and low back. Have to find a something else to do since i dont have access to chest supported rows now.
Re: Kimmo's log
Leg day
Leg press and leg curls thats it not even bothering to input weights because it doesnt matter even if it was good. Hopefully next week back in business
Leg press and leg curls thats it not even bothering to input weights because it doesnt matter even if it was good. Hopefully next week back in business
Re: Kimmo's log
Chest/shoulders
Bench
40x10
50x10
60x10
70x10
80x4
BTN Press
40x6
30x8
30x10
30x12
30x9
Some lateral raises
Bench felt good no weird shoulder or back pains
Bench
40x10
50x10
60x10
70x10
80x4
BTN Press
40x6
30x8
30x10
30x12
30x9
Some lateral raises
Bench felt good no weird shoulder or back pains
Re: Kimmo's log
Back day
Deadlift
barx20
60x10
80x10
110x10
140x10
160x10
F*cking low back is STILL FATIGUED as well as åss and hams. Im never going to be training deadlift balls to the walls more than 2 weeks in a row. Thats 4 weeks of wasted time pretty much.
Pulldown machine & farmers walk and home
Deadlift
barx20
60x10
80x10
110x10
140x10
160x10
F*cking low back is STILL FATIGUED as well as åss and hams. Im never going to be training deadlift balls to the walls more than 2 weeks in a row. Thats 4 weeks of wasted time pretty much.
Pulldown machine & farmers walk and home