19.12 Legs
Feeling good
Bw:101,7kg
Front Squat
barx10
40x8
60x5
80x5 felt hard
80x5
80x5 felt really hard
80x5
80x5
Ok no pains yet and wrists/forearms are slowly getting used to front squats
Deadlift, good form and decent bar speed
140x3
140x3
140x3
Piriformis or what i like to call devilformis irritated on the first set... sigh
Lunge
40x10
40x10
Ab crunch
bwx20
bwx20
Hip abduction
100 reps
Ok workout but felt weak in both lifts. Not good...
Kimmo's log
Moderators: Ironman, Jungledoc, parth, stuward, jethrof
Re: Kimmo's log
21.12 Shoulders/Back
Bw=102,5kg
Push Press
barx10
40x10
50x5
60x3
65x5
65x5
65x4
65x3
65x3
Power Clean
60x5 hang
70x5
70x5
60x5
60x5 hang
60x5 hang
60x5 hang
Hang Power Snatch
barx5
30x5
40x5
30x5
30x5
Felt really good and i love the o-lifts! Traps from top to bottom feeling annihilated!
Bw=102,5kg
Push Press
barx10
40x10
50x5
60x3
65x5
65x5
65x4
65x3
65x3
Power Clean
60x5 hang
70x5
70x5
60x5
60x5 hang
60x5 hang
60x5 hang
Hang Power Snatch
barx5
30x5
40x5
30x5
30x5
Felt really good and i love the o-lifts! Traps from top to bottom feeling annihilated!
Re: Kimmo's log
24.12 Whatever-day
Db Clean & Press
11x10
13x10
16x10
22x5
Chin-ups
bwx5
bwx4
bwx3
Facepull
30x30
30x30
30x30
Ab Crunch
bwx20
bwx15
Everything felt weak and not recovered as usual. Piriformis bothering me a bit but pain killers and omega3's relief it. Thinking that this day should be general warm-up followed by weak point and prehab work nothing heavy.
Db Clean & Press
11x10
13x10
16x10
22x5
Chin-ups
bwx5
bwx4
bwx3
Facepull
30x30
30x30
30x30
Ab Crunch
bwx20
bwx15
Everything felt weak and not recovered as usual. Piriformis bothering me a bit but pain killers and omega3's relief it. Thinking that this day should be general warm-up followed by weak point and prehab work nothing heavy.
Re: Kimmo's log
26.12 Legs
Was drinking yesterday but i feel good so lets go baby
bw:~103kg?
Front Squat
barx10
40x10
60x5
80x3
90x3
90x5
90x4
90x3
90x4
Deadlift
100x3
140x3
150x3
150x3
150x3
Pain started after third set getting slightly better?
Lunge
40x10
40x10
Ab Wheel
bwx10
bwx10
Hip abduction
grey bandx100
Nice workout! Tried some different types of stretching for hip external rotators and theres much more tightness in right side than on the left. I feel it helped slightly on pains and going to focus more on that now.
Was drinking yesterday but i feel good so lets go baby
bw:~103kg?
Front Squat
barx10
40x10
60x5
80x3
90x3
90x5
90x4
90x3
90x4
Deadlift
100x3
140x3
150x3
150x3
150x3
Pain started after third set getting slightly better?
Lunge
40x10
40x10
Ab Wheel
bwx10
bwx10
Hip abduction
grey bandx100
Nice workout! Tried some different types of stretching for hip external rotators and theres much more tightness in right side than on the left. I feel it helped slightly on pains and going to focus more on that now.
Re: Kimmo's log
28.12 Shoulders etc
Bw: forgot to measure probably 103-104kg
Feeling like sh*t whole day at work...
Push Press
barx10
40x6
50x5
60x3
65x5
65x5
65x5
65x5
65x5
Practically raging through as i didnt feel 100%
Hang Power Clean
60x3
60x5
60x5
70x4
70x5
Went really bad...
Db Bench
30x10
30x8
Db Row
42,5x10
42,5x10
Facepull
45x20
45x20
Tricep Pushdown
30x30
30x20
Upper body didnt fully recover from deadlift so push press felt a bit hard and power cleans felt absolute sh*t. Monday will certainly be VERY SHORT pump if i bother to go at all...
But feeling good that i got the work in and can move up the weights on push press next week.
Bw: forgot to measure probably 103-104kg
Feeling like sh*t whole day at work...
Push Press
barx10
40x6
50x5
60x3
65x5
65x5
65x5
65x5
65x5
Practically raging through as i didnt feel 100%
Hang Power Clean
60x3
60x5
60x5
70x4
70x5
Went really bad...
Db Bench
30x10
30x8
Db Row
42,5x10
42,5x10
Facepull
45x20
45x20
Tricep Pushdown
30x30
30x20
Upper body didnt fully recover from deadlift so push press felt a bit hard and power cleans felt absolute sh*t. Monday will certainly be VERY SHORT pump if i bother to go at all...
But feeling good that i got the work in and can move up the weights on push press next week.
Re: Kimmo's log
31.12 Shoulders & Back
Clean & Press
barx10
30x20
35x10
30x15
Db Row
30x20
30x20
Facepull
45x30
45x30
Db Curl
11x11
6x15
Ab Crunch
bwx20
bwx20
Felt good since nothing done heavy
Clean & Press
barx10
30x20
35x10
30x15
Db Row
30x20
30x20
Facepull
45x30
45x30
Db Curl
11x11
6x15
Ab Crunch
bwx20
bwx20
Felt good since nothing done heavy
Re: Kimmo's log
2.1 Legs
Feeling a bit sick but no fever so i went anyway
bw: 103,9kg
Front Squat
barx10
40x10
60x5
80x5
90x5
90x5
90x5
90x5
90x5
Felt stronger towards end
Deadlift
100x3
140x3
160x3
160x3
160x3
No glute pain :)
Lunge
50x10
50x10
Stiff-leg Deadlift
60x10
Ab wheel
bwx10
bwx10
Leg pull-apart
Grey bandx100
Good workout feeling actually less sick after then what i felt when i went there
Feeling a bit sick but no fever so i went anyway
bw: 103,9kg
Front Squat
barx10
40x10
60x5
80x5
90x5
90x5
90x5
90x5
90x5
Felt stronger towards end
Deadlift
100x3
140x3
160x3
160x3
160x3
No glute pain :)
Lunge
50x10
50x10
Stiff-leg Deadlift
60x10
Ab wheel
bwx10
bwx10
Leg pull-apart
Grey bandx100
Good workout feeling actually less sick after then what i felt when i went there
Re: Kimmo's log
4.1 Shoulders & Back
Bw: 104,5kg
Still feeling sick but throat not that sore anymore and no fever
Push Press
barx10
40x5
50x5
60x5
70x4
70x3
70x4
70x2
70x2
Power Clean
70x5
70x5
70x5 Hang
70x4 Hang
70x4
Seated Db Press
26x8
26x6
Db Row
47x10
47x8
Facepull
40x30
40x20
Ab Crunch
Bwx20
bwx10
Nice workout still making dem gainz
Bw: 104,5kg
Still feeling sick but throat not that sore anymore and no fever
Push Press
barx10
40x5
50x5
60x5
70x4
70x3
70x4
70x2
70x2
Power Clean
70x5
70x5
70x5 Hang
70x4 Hang
70x4
Seated Db Press
26x8
26x6
Db Row
47x10
47x8
Facepull
40x30
40x20
Ab Crunch
Bwx20
bwx10
Nice workout still making dem gainz
Re: Kimmo's log
9.1 Legz
Bw: 103,9kg
I was really sick after fridays workout and got fever but it passed quick. This is why i skipped monday all together.
Still spitting blood and sneezing it too but im ok otherwise tests show nothing the usual competence of health care. Argh cba with this bs...
Throat feels alot better as long as i dont drink anything too hot.
Front Squat
barx10
40x8
60x5
80x5
90x3
100x3
100x1 failed on second and had to drop
Back Squat
100x5
100x5
100x5
Technique felt more solid than in ages and weights practically jumping on my back but theres still that weak point at middle.
Deadlift
100x3
140x3
170x2 failed on third
170x0
Time to lower weights and ramp volume for a while
Straight-leg deadlift
100x10
Lunge
50x10
50x10
Ab wheel
bwx10
bwx10
Hip pull a part
grey bandx120
Both front squat and deadlift stalled but i dont really mind as im not in any pains. I will be switching back to back squat(wrists and clavicles will thank me) and working up slowly with same system.
Bw: 103,9kg
I was really sick after fridays workout and got fever but it passed quick. This is why i skipped monday all together.
Still spitting blood and sneezing it too but im ok otherwise tests show nothing the usual competence of health care. Argh cba with this bs...
Throat feels alot better as long as i dont drink anything too hot.
Front Squat
barx10
40x8
60x5
80x5
90x3
100x3
100x1 failed on second and had to drop
Back Squat
100x5
100x5
100x5
Technique felt more solid than in ages and weights practically jumping on my back but theres still that weak point at middle.
Deadlift
100x3
140x3
170x2 failed on third
170x0
Time to lower weights and ramp volume for a while
Straight-leg deadlift
100x10
Lunge
50x10
50x10
Ab wheel
bwx10
bwx10
Hip pull a part
grey bandx120
Both front squat and deadlift stalled but i dont really mind as im not in any pains. I will be switching back to back squat(wrists and clavicles will thank me) and working up slowly with same system.
Re: Kimmo's log
11.1 Shoulders & Back
Bw: 104kg
Finally feeling pretty good still spitting some blood though but throat aint sore.
Push Press
barx10
40x5
50x5
60x5
70x5
70x3 failed on 4th so close!
70x4
70x3
60x3 very slow negatives these were man makers!
Power Clean
60x5 hang
60x5
70x5
70x5
70x4
Dip
bwx10
bwx8
Ripping pump in chest and triceps! I think this is because im so afraid of hurting my shoulders here that i lower extra slowly automatically and therefore it will hit muscles involved really hard.
Db Row
47x10
47x10
Cable Upright Row superset with Facepull
25x30/30
30x20/20
30x15/20
Good workout feeling awesome!
Bw: 104kg
Finally feeling pretty good still spitting some blood though but throat aint sore.
Push Press
barx10
40x5
50x5
60x5
70x5
70x3 failed on 4th so close!
70x4
70x3
60x3 very slow negatives these were man makers!
Power Clean
60x5 hang
60x5
70x5
70x5
70x4
Dip
bwx10
bwx8
Ripping pump in chest and triceps! I think this is because im so afraid of hurting my shoulders here that i lower extra slowly automatically and therefore it will hit muscles involved really hard.
Db Row
47x10
47x10
Cable Upright Row superset with Facepull
25x30/30
30x20/20
30x15/20
Good workout feeling awesome!
Re: Kimmo's log
13.1 Extra workout
Time to change keycard and pay the membership so i thought id do a quick workout aswell
BW:104kg
Rear laterals
3x15
3x16
3x10
Facepull
30x20
30x20
30x20
Calf raise
130x20
130x18
130x10
Front Squat
barx10
50x5
50x5
Time to change keycard and pay the membership so i thought id do a quick workout aswell
BW:104kg
Rear laterals
3x15
3x16
3x10
Facepull
30x20
30x20
30x20
Calf raise
130x20
130x18
130x10
Front Squat
barx10
50x5
50x5
Re: Kimmo's log
14.1 Whatever workout
Bw:104,4kg
Hang Power Snatch
barx5
30x5
40x3
Bench
60x15
60x8
Db Row
30x20
30x20
Facepull
30x20
30x20
30x30
Sit-up(ive been calling these ab crunch and it aint right word for it i guess...)
bwx20
bwx10
Bw:104,4kg
Hang Power Snatch
barx5
30x5
40x3
Bench
60x15
60x8
Db Row
30x20
30x20
Facepull
30x20
30x20
30x30
Sit-up(ive been calling these ab crunch and it aint right word for it i guess...)
bwx20
bwx10
Re: Kimmo's log
16.1 Legs
Squat
barx10
60x8
80x6
100x5
110x5
110x5
110x5
110x5
110x5
Cant say these were easy. Hardest part is still the hip extension. Knees no longer push in that much atleast i can control it. That thoracic extension and tight hammies still but me in bad position at bottom and i will have to fight it up.
Deadlift
100x5
140x5
140x2
SL DL
100x8
100x2
Ok time to quit, squats took too much out of me...
I think its time to start alternating heavy squat/deadlift weekly. Good workout otherwise squats went better than i expected!
Squat
barx10
60x8
80x6
100x5
110x5
110x5
110x5
110x5
110x5
Cant say these were easy. Hardest part is still the hip extension. Knees no longer push in that much atleast i can control it. That thoracic extension and tight hammies still but me in bad position at bottom and i will have to fight it up.
Deadlift
100x5
140x5
140x2
SL DL
100x8
100x2
Ok time to quit, squats took too much out of me...
I think its time to start alternating heavy squat/deadlift weekly. Good workout otherwise squats went better than i expected!
Re: Kimmo's log
18.1 Shoulder, Chest,Back
Bw=104,4kg
Damn low-back pain back after those back squats but i managed to stretch it off...
Push Press
barx10
40x8
60x5
70x5
70x5
70x5
70x5
70x5
Felt really easy!
Power Clean
70x3
70x2 blaah going bad no pop in the hip...
60x5 hang
60x5 hang
60x5 hang
Dip
bwx14
bwx12
This is a good PR! :O shoulders seem fine as long as i dont go too deep.
Db Row
47x15
47x15
PR here too!
Cable upright row superset with facepull
35x20
35x20
35x20
Sit-up
bwx15
bwx15
Really nice workout except for the PC's. Thinking about splitting all the pulling to monday so i can spend all my energy on it and power clean with fresh hips... Been thinking about it for long time yet havent dared try it.
Bw=104,4kg
Damn low-back pain back after those back squats but i managed to stretch it off...
Push Press
barx10
40x8
60x5
70x5
70x5
70x5
70x5
70x5
Felt really easy!
Power Clean
70x3
70x2 blaah going bad no pop in the hip...
60x5 hang
60x5 hang
60x5 hang
Dip
bwx14
bwx12
This is a good PR! :O shoulders seem fine as long as i dont go too deep.
Db Row
47x15
47x15
PR here too!
Cable upright row superset with facepull
35x20
35x20
35x20
Sit-up
bwx15
bwx15
Really nice workout except for the PC's. Thinking about splitting all the pulling to monday so i can spend all my energy on it and power clean with fresh hips... Been thinking about it for long time yet havent dared try it.
Re: Kimmo's log
21.1 Back
bw 105,6kg
Change in routine
Power Clean
barx8
40x6
50x5
50x5
50x5
50x5
50x5
Db Row
30x30
37x20
Db Curl
16x15
16x10
Ab Wheel
bwx10
bwx8
Had to stop on last set as felt pain in elbow. I was fixing my car whole weekend and it wrecked my forearms and elbows pretty hard...
Good workout but even though i was trying to take it light, it still felt hard on shoulders. Hopefully after this week it will be better since i wont do any heavy pulling on friday.
One thing i already like about this. Workout will take less time and i will be able to focus better on what i do instead of just doing everything on friday.
bw 105,6kg
Change in routine
Power Clean
barx8
40x6
50x5
50x5
50x5
50x5
50x5
Db Row
30x30
37x20
Db Curl
16x15
16x10
Ab Wheel
bwx10
bwx8
Had to stop on last set as felt pain in elbow. I was fixing my car whole weekend and it wrecked my forearms and elbows pretty hard...
Good workout but even though i was trying to take it light, it still felt hard on shoulders. Hopefully after this week it will be better since i wont do any heavy pulling on friday.
One thing i already like about this. Workout will take less time and i will be able to focus better on what i do instead of just doing everything on friday.
