23.1 Legs
Deadlift
60x10
100x5
140x3
140x1
That sucked...
Belted Squat
50x20
60x20
70x20
Although no piriformis pain whatsoever lower back felt completely tired on deadlift. Maybe the power cleans... Have to try and lower the weights on cleans or skip them next week to see if theres any change here.
Kimmo's log
Moderators: Ironman, Jungledoc, parth, stuward
Re: Kimmo's log
1.2 Shoulders & Chest
Back from the dead... fever started on 24th and even had some traces of infection in lungs and bronchus. Only when i started taking anti-biotics i got better and fever broke. Lost alot of weight also...
Bw: 101,7kg
Push Press
barx12
barx12
40x8
60x5
70x4
70x3
70x3
70x2
60x2 (10s negatives)
Dip
bwx8
bwx10
Upright row superset facepull
30x20/30x20
30x20/30x20
Planks
10s/sides/20s/bilateral
15s/sides/20s/bilateral
Good workout! Some strength still left :)
Back from the dead... fever started on 24th and even had some traces of infection in lungs and bronchus. Only when i started taking anti-biotics i got better and fever broke. Lost alot of weight also...
Bw: 101,7kg
Push Press
barx12
barx12
40x8
60x5
70x4
70x3
70x3
70x2
60x2 (10s negatives)
Dip
bwx8
bwx10
Upright row superset facepull
30x20/30x20
30x20/30x20
Planks
10s/sides/20s/bilateral
15s/sides/20s/bilateral
Good workout! Some strength still left :)
Re: Kimmo's log
4.2 Back & Bicep
bw:103,5
Lat pulldowns
50x20
60x15
Chin-up
bwx3
bwx3
bwx3
bwx3
bwx4
Db Row
47x10
47x10
Db Curl
11x20
13x18
16x10
11x15
Sit-up
Bwx15
bwx10
On the chins i was trying to lower slowly so i dont get elbow pain again... Definitely felt discomfort in right shoulder! This is nothing new here though... If my shoulders are fatigued from chest/shoulder work like they are now, this is bound to happen. It was a bit shock return on friday for my shoulders and will have to see next week how they will manage on chins.
bw:103,5
Lat pulldowns
50x20
60x15
Chin-up
bwx3
bwx3
bwx3
bwx3
bwx4
Db Row
47x10
47x10
Db Curl
11x20
13x18
16x10
11x15
Sit-up
Bwx15
bwx10
On the chins i was trying to lower slowly so i dont get elbow pain again... Definitely felt discomfort in right shoulder! This is nothing new here though... If my shoulders are fatigued from chest/shoulder work like they are now, this is bound to happen. It was a bit shock return on friday for my shoulders and will have to see next week how they will manage on chins.
Re: Kimmo's log
Legs
bw=104,5kg
Squat
barx15
60x10
80x6
100x5
110x5
120x5
130x3
Deficit straight-leg deadlift
100x10
100x9
Lunge
60x10
Ab wheel
bwx10
bwx8
Actually quite surprised squat went so good after so long break. Slight fatigue on low-back guess i need to lower weights and correct technique on rows :) I was completely beat up after squats...
bw=104,5kg
Squat
barx15
60x10
80x6
100x5
110x5
120x5
130x3
Deficit straight-leg deadlift
100x10
100x9
Lunge
60x10
Ab wheel
bwx10
bwx8
Actually quite surprised squat went so good after so long break. Slight fatigue on low-back guess i need to lower weights and correct technique on rows :) I was completely beat up after squats...
Re: Kimmo's log
8.2 Shoulders
Legs and glutes still so sore its f*cking unbelievable im walking around like mummy... had to take several pain killers just to get my ass to gym.
Bw=104,5kg
Push Press
barx14
40x10
60x5
70x5
70x5
70x5
Forearms/elbows hurting so bad so i had to use wrist wraps. Should have known those chin-ups are no good, sigh...
Cable upright row superset with rope facepull
20x30/30
20x30/30
20x20/20
Db curl
12,5x10
12,5x10
These always give some relief to the elbow pain instantly wonder why?
Anyway i guess it was ok workout since i got those fivers from push press thats all i came for.
Legs and glutes still so sore its f*cking unbelievable im walking around like mummy... had to take several pain killers just to get my ass to gym.
Bw=104,5kg
Push Press
barx14
40x10
60x5
70x5
70x5
70x5
Forearms/elbows hurting so bad so i had to use wrist wraps. Should have known those chin-ups are no good, sigh...
Cable upright row superset with rope facepull
20x30/30
20x30/30
20x20/20
Db curl
12,5x10
12,5x10
These always give some relief to the elbow pain instantly wonder why?
Anyway i guess it was ok workout since i got those fivers from push press thats all i came for.
Re: Kimmo's log
Back
Bw:105,4kg
Pulldown
50x20
60x15
70x8
80x5
50x10
Cable upright row
30x30
40x20
50x15
35x20
25x15
Cable Curl
30x50
40x40
50x20
60x10
30x15
25x15
Sit-up
bwx15
bwx10
Curls over did it... back with the elbow pain. Havent stretched my tris in a looong time and tried now and for a moment i think the pain eased up...
Ive stretched my tris hard throughout the evening now and i have no pain... Hows does tight tris and heavy pulling equal elbow pain i do not understand but i need to keep stretching tris and bringing those biceps up to date finally... sigh
Bw:105,4kg
Pulldown
50x20
60x15
70x8
80x5
50x10
Cable upright row
30x30
40x20
50x15
35x20
25x15
Cable Curl
30x50
40x40
50x20
60x10
30x15
25x15
Sit-up
bwx15
bwx10
Curls over did it... back with the elbow pain. Havent stretched my tris in a looong time and tried now and for a moment i think the pain eased up...
Ive stretched my tris hard throughout the evening now and i have no pain... Hows does tight tris and heavy pulling equal elbow pain i do not understand but i need to keep stretching tris and bringing those biceps up to date finally... sigh
Re: Kimmo's log
Legs
bw=105,7kg
Deadlift
barx10
60x10
100x8
140x5 explosive O_o
150x5 pretty easy
160x4
Deads havent felt this good in a long long time!
Lunge
70x8
60x8
Elbows started aching after lunges and wont stop even if i stretch...
Standing Calf raise
bwx30
Left calf cramping again but little foam rolling and it eased up
Sit-up
bwx15
bwx10
This was really good deadlift session for a long time. Last time i felt this good and explosive its almost a year ago!
bw=105,7kg
Deadlift
barx10
60x10
100x8
140x5 explosive O_o
150x5 pretty easy
160x4
Deads havent felt this good in a long long time!
Lunge
70x8
60x8
Elbows started aching after lunges and wont stop even if i stretch...
Standing Calf raise
bwx30
Left calf cramping again but little foam rolling and it eased up
Sit-up
bwx15
bwx10
This was really good deadlift session for a long time. Last time i felt this good and explosive its almost a year ago!
Re: Kimmo's log
Shoulders & Chest
bw=104,7kg
Push Press
barx15
barx10
40x8
60x5
70x1
80x3
80x0
75x3
75x3
75x2
75x2
Bench
80x4
70x6
60x6
Ton of upright row superset with facepull and hammer curls
Situps
bwx15
bwx10
Elbows felt really bad while pressing but hammer curls with 3s pause at top really opened up my forearms and pain went away :S this is confusing
bw=104,7kg
Push Press
barx15
barx10
40x8
60x5
70x1
80x3
80x0
75x3
75x3
75x2
75x2
Bench
80x4
70x6
60x6
Ton of upright row superset with facepull and hammer curls
Situps
bwx15
bwx10
Elbows felt really bad while pressing but hammer curls with 3s pause at top really opened up my forearms and pain went away :S this is confusing
Re: Kimmo's log
Back & Biceps
Pulldown
50x20
60x15
70x10
50x10
Slight pain in right shoulder...
Lateral db hold
6kgx45s
6kgx40s
Facepull
30x30
30x30
Db curl with couple of paused reps
10x20
10x15
Cable side twist for core work
30x10
30x20
30x20
Felt really lazy and didnt want to stress my shoulders and elbows too much so this was very short...
Pulldown
50x20
60x15
70x10
50x10
Slight pain in right shoulder...
Lateral db hold
6kgx45s
6kgx40s
Facepull
30x30
30x30
Db curl with couple of paused reps
10x20
10x15
Cable side twist for core work
30x10
30x20
30x20
Felt really lazy and didnt want to stress my shoulders and elbows too much so this was very short...
Re: Kimmo's log
Legs
bw 105kg
Squat
barx10
60x15
80x8
100x5
110x5
120x5
120x5
80x10
No luck staying healthy... left QL getting tight aswell as other muscles on the hip. QL pain started on friday on 1st set of bench press...
Straight-leg deadlift
60x10
90x10
Pain eased up here felt like this unwinded my hip and back muscles...
Not really a good workout and its really frustrating to get rid of problems just to get them replaced with another ones...sigh. Before i left gym i foamrolled hard on problems areas which eased things up alot. Maybe i should roll the problem areas before i workout and after aswell each time i do something.
bw 105kg
Squat
barx10
60x15
80x8
100x5
110x5
120x5
120x5
80x10
No luck staying healthy... left QL getting tight aswell as other muscles on the hip. QL pain started on friday on 1st set of bench press...
Straight-leg deadlift
60x10
90x10
Pain eased up here felt like this unwinded my hip and back muscles...
Not really a good workout and its really frustrating to get rid of problems just to get them replaced with another ones...sigh. Before i left gym i foamrolled hard on problems areas which eased things up alot. Maybe i should roll the problem areas before i workout and after aswell each time i do something.
Re: Kimmo's log
Shoulders
bw 105,7kg
Went to doctor about my hips issues and low back pain and got a free physiotherapist examination today at work. Some hard stuff to hear... I shouldnt do regular squat or deadlift at all.
My glutes(and all the hip muscles), hip flexor, low back. quads, hams all so tight that i should stretch them every day and before and after workouts. Low back doesnt stretch beoynd flat which is bad and she measured my side bend i have the lowest score i have no mobility.
My deep abdominals and side abs are weak also and she told me to do them every time with legs raised on chair to avoid using legs and hip flexors. For deep abdominals she told me to do planks but need to have very good form while doing them.
As for program i will not be doing regular squat and deadlift at all. With the inflexibilies im unable to perform back squat the way they should be. She told me that straight leg deadlift looked good and front squat looked ok. These two will be what i will do from now on and some single leg squats even though i need to careful on the form as she said when i go too deep my form breaks.
Front Squat
barx10
40x10
Push Press
barx10
40x8
60x5
70x5
Elbows hurting so much no point to continue
Ab crunch with legs on bench
bwx30
bwx20
Really depressing workout... next week will be abs curls week if i even bother to the gym at all.
bw 105,7kg
Went to doctor about my hips issues and low back pain and got a free physiotherapist examination today at work. Some hard stuff to hear... I shouldnt do regular squat or deadlift at all.
My glutes(and all the hip muscles), hip flexor, low back. quads, hams all so tight that i should stretch them every day and before and after workouts. Low back doesnt stretch beoynd flat which is bad and she measured my side bend i have the lowest score i have no mobility.
My deep abdominals and side abs are weak also and she told me to do them every time with legs raised on chair to avoid using legs and hip flexors. For deep abdominals she told me to do planks but need to have very good form while doing them.
As for program i will not be doing regular squat and deadlift at all. With the inflexibilies im unable to perform back squat the way they should be. She told me that straight leg deadlift looked good and front squat looked ok. These two will be what i will do from now on and some single leg squats even though i need to careful on the form as she said when i go too deep my form breaks.
Front Squat
barx10
40x10
Push Press
barx10
40x8
60x5
70x5
Elbows hurting so much no point to continue
Ab crunch with legs on bench
bwx30
bwx20
Really depressing workout... next week will be abs curls week if i even bother to the gym at all.
Re: Kimmo's log
Week rested and back into gym. Ive been wanting to train more than 3-days a week for a while now but just couldnt decide what to do and how to setup so back on wendlers 531 and dont have to think too much... :)
Bw:107kg... god i need to lose some fat!
Deadlift
barx10
barx10
60x10
100x5
120x5
130x5
Felt actually hard! I reseted my form on each rep but a little too squatish... absolutely no strength but absolutely no hip or back pain either. Will have to see how i can adjust the technique to get some hammie involvement now its just pure ass & quads.
Straight-leg deadlift
60x12
60x14
60x14
60x14
60x12
Short rest and pulled shoulders back asap god that felt good in upper back! Better than any rowing movement ive ever done those are just pure lat work...
Ab crunch with feet up on bench
bwx30
bwx25
bwx20
bwx20
bwx20
Felt good overall! That weird feeling in elbows... id be surprised if they dont start aching as soon as i press tomorrow!
Bw:107kg... god i need to lose some fat!
Deadlift
barx10
barx10
60x10
100x5
120x5
130x5
Felt actually hard! I reseted my form on each rep but a little too squatish... absolutely no strength but absolutely no hip or back pain either. Will have to see how i can adjust the technique to get some hammie involvement now its just pure ass & quads.
Straight-leg deadlift
60x12
60x14
60x14
60x14
60x12
Short rest and pulled shoulders back asap god that felt good in upper back! Better than any rowing movement ive ever done those are just pure lat work...
Ab crunch with feet up on bench
bwx30
bwx25
bwx20
bwx20
bwx20
Felt good overall! That weird feeling in elbows... id be surprised if they dont start aching as soon as i press tomorrow!
Re: Kimmo's log
OVH day
bw:107,1kg
Push Press
barx10
barx10
40x8
45x5
55x5
60x8
Press
5x10x35kg
I thought this was going to be nice and light and pumping atleast 20 reps each but no... it was hard as f*ck and getting pumped and tired and couple of reps done using legs. Upper back was pretty fried but that shouldnt affect this much :S
Db Row
5x10x40kg
Barbell Curl
5x10x30kg
Planks
5xfailure
These buggers feel really hard especially since still sore/tired abs from yesterday. My choice of workout days was poor... Will have to change after deload week. One good thing to mention not a hint of elbow pain but theres still thursdays squat and fridays bench to go...
bw:107,1kg
Push Press
barx10
barx10
40x8
45x5
55x5
60x8
Press
5x10x35kg
I thought this was going to be nice and light and pumping atleast 20 reps each but no... it was hard as f*ck and getting pumped and tired and couple of reps done using legs. Upper back was pretty fried but that shouldnt affect this much :S
Db Row
5x10x40kg
Barbell Curl
5x10x30kg
Planks
5xfailure
These buggers feel really hard especially since still sore/tired abs from yesterday. My choice of workout days was poor... Will have to change after deload week. One good thing to mention not a hint of elbow pain but theres still thursdays squat and fridays bench to go...
Re: Kimmo's log
Squat day
Bw:105,5kg
Squat
barx10
60x10
80x5
90x10
50x10x5 <- with minute rest quads on fire
Ab crunch with feet on bench
5xbwx20
This felt too easy and could have done more except keeping the form 100% still took some effort... which is exactly the reaason why im going to be doing BBB-template. Form form form and more form work.
Bw:105,5kg
Squat
barx10
60x10
80x5
90x10
50x10x5 <- with minute rest quads on fire
Ab crunch with feet on bench
5xbwx20
This felt too easy and could have done more except keeping the form 100% still took some effort... which is exactly the reaason why im going to be doing BBB-template. Form form form and more form work.
Re: Kimmo's log
Dreaded bench day
Bw 106kg
Bench with feet up
barx20
40x10
50x5
60x14
40x12
40x10
40x12
40x12
40x10
Db Row
5x10x40
Barbell Shrug
5x20x60
Barbell Curl
30x10
30x10
30x10
40x5
30x5
30x10
Plank
5xfailure <-- still weak as sh*t...
Shoulders & tris still tired... even db rows got them pumped. Still no elbow pain :)
9.3 had to update. Even though i had no pain while doing bench(and i started light...) now the right shoulder feels like complete sh*t sigh... I think alot of it has to do with not recovering from ovh-day but this is just incredible... Even dips are fine as long as i only press once a week. Think it might turn into 531 3-day split pretty quickly :) another thing i noticed i was tired the whole week from doing consecutive days.
10.3 Update on shoulder. Did some hard rolling on painful spots under front and rear deltoid with a hard plastic ball. Completely relieved the pain and arms feel like they move more freely. That damned rotator getting tight...
Bw 106kg
Bench with feet up
barx20
40x10
50x5
60x14
40x12
40x10
40x12
40x12
40x10
Db Row
5x10x40
Barbell Shrug
5x20x60
Barbell Curl
30x10
30x10
30x10
40x5
30x5
30x10
Plank
5xfailure <-- still weak as sh*t...
Shoulders & tris still tired... even db rows got them pumped. Still no elbow pain :)
9.3 had to update. Even though i had no pain while doing bench(and i started light...) now the right shoulder feels like complete sh*t sigh... I think alot of it has to do with not recovering from ovh-day but this is just incredible... Even dips are fine as long as i only press once a week. Think it might turn into 531 3-day split pretty quickly :) another thing i noticed i was tired the whole week from doing consecutive days.
10.3 Update on shoulder. Did some hard rolling on painful spots under front and rear deltoid with a hard plastic ball. Completely relieved the pain and arms feel like they move more freely. That damned rotator getting tight...