Deadlift-day
Bw:106,7kg
Deadlift
barx10
60x10
100x8
120x3
140x10 <-- easy tho slight tension building in low back but it passed after cooling off and doing some extra mobility drills. Technique should be about right now.
Straight-leg deadlift
70x10x5
Db Row
40x12x5
Barbell Curl
30x12
30x10
30x12
30x12
30x7
Ab crunch feet on bench
bwx30x5
Technique on deads is about right now, i have good strength to pull and good form to not hurt myself. Now to keep it right as the weights get heavier. Amazingly good strength not even close to failure today. Next day off and starting fresh at wednesday :)
Kimmo's log
Moderators: Ironman, Jungledoc, parth, stuward
Re: Kimmo's log
OVH-day
bw:106,7kg
Push Press
barx10
40x10
50x3
60x3
65x8 <- easy and it should be...
Press
40x12
40x10
40x12
40x12
40x8
Db Row
39x15
39x15
39x12
39x12
39x10
Wide-grip/"rear delt" -cable row
50x20x5
Will see if this move can blast my rear delts back to growing. Facepulls etc havent been of any use for long time.
Hammer Curl
13x10x5
Planks
5xfailure
Good session thats all i have to say no pains or aches :)
bw:106,7kg
Push Press
barx10
40x10
50x3
60x3
65x8 <- easy and it should be...
Press
40x12
40x10
40x12
40x12
40x8
Db Row
39x15
39x15
39x12
39x12
39x10
Wide-grip/"rear delt" -cable row
50x20x5
Will see if this move can blast my rear delts back to growing. Facepulls etc havent been of any use for long time.
Hammer Curl
13x10x5
Planks
5xfailure
Good session thats all i have to say no pains or aches :)
Re: Kimmo's log
Squats
bw:107kg
Back Squat
barx10
60x10
80x3
95x13
60x12x5
Cable Row
60x20
70x15
80x15
90x10
60x10x5 <- focus on pulling scaps together
Hammer Curl
13x15
11x4 dropset
6x20 dropset
6x20
6x20
Ok thats was pretty much it nothing left for abs... Nice session after all. I did quite alot of foam rolling before squats and everything felt pretty good.
bw:107kg
Back Squat
barx10
60x10
80x3
95x13
60x12x5
Cable Row
60x20
70x15
80x15
90x10
60x10x5 <- focus on pulling scaps together
Hammer Curl
13x15
11x4 dropset
6x20 dropset
6x20
6x20
Ok thats was pretty much it nothing left for abs... Nice session after all. I did quite alot of foam rolling before squats and everything felt pretty good.
Re: Kimmo's log
Bench-day
Bw:108kg
Bench
barx20
40x10
60x3
65x10
50x10x5
Db Row
39x12x5
Ab Crunch
bwx25
bwx25
bwx27
Felt out of energy and simply no motivation. I just hope im not getting sick again i have a bad feeling... This will the determining workout i used close-grip and if im still getting more rc + front deltoid soreness and tightness than chest then ill simply swap this out or instead do something for shoulders & back.
Bw:108kg
Bench
barx20
40x10
60x3
65x10
50x10x5
Db Row
39x12x5
Ab Crunch
bwx25
bwx25
bwx27
Felt out of energy and simply no motivation. I just hope im not getting sick again i have a bad feeling... This will the determining workout i used close-grip and if im still getting more rc + front deltoid soreness and tightness than chest then ill simply swap this out or instead do something for shoulders & back.
Re: Kimmo's log
Deadlift-day
bw:108kg
Had small sickness, throat sore but it passed quickly so no need take off day.
Deadlift
barx20
60x10
100x8
120x5
145x10
70x12x5
Barbell Curl
30x15
30x13
30x10
30x10
30x10
Ab crunch feet on bench
bwx30x5
Good session no pain and feeling fresh again. Last time i deadlifted i got serious tightness and pain in low back and hips 2 hours after training(which i was able to stretch off though) so cant yet say if im ok or not.
bw:108kg
Had small sickness, throat sore but it passed quickly so no need take off day.
Deadlift
barx20
60x10
100x8
120x5
145x10
70x12x5
Barbell Curl
30x15
30x13
30x10
30x10
30x10
Ab crunch feet on bench
bwx30x5
Good session no pain and feeling fresh again. Last time i deadlifted i got serious tightness and pain in low back and hips 2 hours after training(which i was able to stretch off though) so cant yet say if im ok or not.
Re: Kimmo's log
Ovh-day
bw:108,5kg
Push Press
barx10
40x10
50x3
60x3
70x6 <- a bit disappointed
40x12
40x10
40x12
40x10
40x10
Upright row
barx20x5
Cable row
60x20
70x15
80x10
60x15
60x15
Curls
35x12
35x12
35x10
35x9
35x8
Planks
bwx60s
bwx38s
Good session though i was a bit disappointed on push press...
bw:108,5kg
Push Press
barx10
40x10
50x3
60x3
70x6 <- a bit disappointed
40x12
40x10
40x12
40x10
40x10
Upright row
barx20x5
Cable row
60x20
70x15
80x10
60x15
60x15
Curls
35x12
35x12
35x10
35x9
35x8
Planks
bwx60s
bwx38s
Good session though i was a bit disappointed on push press...
Re: Kimmo's log
Squat-day
bw:110kg
Squat
barx10
60x10
80x5
90x3
100x12
Atg pause squat
60x10x5
Hammer Curl
16x10x5
Ab crunch
bwx30x5
Felt lazy and unmotivated but day turned out pretty good :)
bw:110kg
Squat
barx10
60x10
80x5
90x3
100x12
Atg pause squat
60x10x5
Hammer Curl
16x10x5
Ab crunch
bwx30x5
Felt lazy and unmotivated but day turned out pretty good :)
Re: Kimmo's log
Felt so good and energized so i just had to come and bench
Bw:110kg
Bench feet up
barx15
40x10
60x5
65x3
70x9
50x15
55x12
55x12
55x10
55x7
Db Row
39x12x5
Cable row
60x15x5
Pretty much every bench day ive experimented with grip and technique to hit the chest instead of front delts only... Today i felt it best in chest and tris with elbows almost completely tucked in with close-grip but will know tomorrow. Also had pretty good power in the move even though the movement patern was completely different than what i last time used could mean that im actually using alot chest now?
Bw:110kg
Bench feet up
barx15
40x10
60x5
65x3
70x9
50x15
55x12
55x12
55x10
55x7
Db Row
39x12x5
Cable row
60x15x5
Pretty much every bench day ive experimented with grip and technique to hit the chest instead of front delts only... Today i felt it best in chest and tris with elbows almost completely tucked in with close-grip but will know tomorrow. Also had pretty good power in the move even though the movement patern was completely different than what i last time used could mean that im actually using alot chest now?
Re: Kimmo's log
27.3 Extra day for arms
Bw:111kg
Bicep Curls superset pulldowns
10x20 / 50x20
10x20 / 50x10
10x20 / 50x10
Tricep Pushdowns
5 sets for 20-30 reps
Planks
bwx1min
bwx1min
bwx30sec
Now rest until monday and then next cycle. Thinking about going stupid and adding arm day to 531 and going to gym 5 days a week...
Bw:111kg
Bicep Curls superset pulldowns
10x20 / 50x20
10x20 / 50x10
10x20 / 50x10
Tricep Pushdowns
5 sets for 20-30 reps
Planks
bwx1min
bwx1min
bwx30sec
Now rest until monday and then next cycle. Thinking about going stupid and adding arm day to 531 and going to gym 5 days a week...
Re: Kimmo's log
Extra day
Felt lazy and bored and friend lured me to gym
Hip abductions
2xfailure
Rotaror Cuff work
2xfailure
Bicep Row
40x20
40x20
40x20
40x30
Barbell Curl
30x8
30x10
30x6
30x10
Tricep Pushdown
30x40
40x20
40x20
Ab crunch
bwx30
bwx30
Good thing i got out! Feeling so much better! Next week i will be training 5 times a week for sure what the worst thing that can happen? cant get more bored/tired/lazy than this... who knows maybe ill feel alot better.
Felt lazy and bored and friend lured me to gym
Hip abductions
2xfailure
Rotaror Cuff work
2xfailure
Bicep Row
40x20
40x20
40x20
40x30
Barbell Curl
30x8
30x10
30x6
30x10
Tricep Pushdown
30x40
40x20
40x20
Ab crunch
bwx30
bwx30
Good thing i got out! Feeling so much better! Next week i will be training 5 times a week for sure what the worst thing that can happen? cant get more bored/tired/lazy than this... who knows maybe ill feel alot better.
Re: Kimmo's log
Bench/chest-day
Drinking yesterday and feeling abit tired but good to go
Bench
barx20
40x12
60x5
65x13
Dip
bwx5
bwx5
bwx5
Phew that was hard well i do weight alot more now...
Tricep pushdown
30x40
40x20
40x20
30x20
Took about 30mins to complete including a good general warmup and some leg stretching. This has got to be the shortest successful workout ive ever done and this is how it should stay if im to workout 5 days a week.
Drinking yesterday and feeling abit tired but good to go
Bench
barx20
40x12
60x5
65x13
Dip
bwx5
bwx5
bwx5
Phew that was hard well i do weight alot more now...
Tricep pushdown
30x40
40x20
40x20
30x20
Took about 30mins to complete including a good general warmup and some leg stretching. This has got to be the shortest successful workout ive ever done and this is how it should stay if im to workout 5 days a week.
Re: Kimmo's log
Deadlift/Back-day
Bw:111kg
Deadlift
barx20
60x10
100x5
120x6
140x10
Straight-leg deadlift
80x10
80x10
80x10
Cable row
60x20
70x15
80x10
90x6
+ 4 drop sets
Bicep Row
50x20
40x20
40x20
40x10
Ab crunch
bwx30
bwx30
bwx20
Piriformis acting up again. Rolling it with a plastic ball and it relieves the pain for the moment...
Bw:111kg
Deadlift
barx20
60x10
100x5
120x6
140x10
Straight-leg deadlift
80x10
80x10
80x10
Cable row
60x20
70x15
80x10
90x6
+ 4 drop sets
Bicep Row
50x20
40x20
40x20
40x10
Ab crunch
bwx30
bwx30
bwx20
Piriformis acting up again. Rolling it with a plastic ball and it relieves the pain for the moment...
Re: Kimmo's log
Push press & Shoulders
Push Press
barx15
40x8
50x5
60x5
65x8
Press
50x8
50x8
50x6
50x6
50x8
Barbell Upright Row
barx20
40x12
30x20
barx20
barx20
Cable Upright Row
35x30
40x25
40x20
followed by several drop sets
Not happy with the push press but had a nice workout otherwise. Strict press is going up nicely. No piriformis pain at the moment the rolling relieved it but im really frustrated going to try and switch regular deads to straight-legs for sometime to see if that makes any difference. The pain is there pretty much every other workout in the heavy set so it really gimps progress...
Push Press
barx15
40x8
50x5
60x5
65x8
Press
50x8
50x8
50x6
50x6
50x8
Barbell Upright Row
barx20
40x12
30x20
barx20
barx20
Cable Upright Row
35x30
40x25
40x20
followed by several drop sets
Not happy with the push press but had a nice workout otherwise. Strict press is going up nicely. No piriformis pain at the moment the rolling relieved it but im really frustrated going to try and switch regular deads to straight-legs for sometime to see if that makes any difference. The pain is there pretty much every other workout in the heavy set so it really gimps progress...
Re: Kimmo's log
Squat/Legs
Squat
barx10
50x10
80x5
95x8
Atg Squat
10x10x60kg
Ab crunch feet up
Bwx30
bwx20
cramp...
Quads were not recovered from tuesday they fatigued on warm up sets already...
Squat
barx10
50x10
80x5
95x8
Atg Squat
10x10x60kg
Ab crunch feet up
Bwx30
bwx20
cramp...
Quads were not recovered from tuesday they fatigued on warm up sets already...
Re: Kimmo's log
Arms
Bw:110kg
Bicep Row
barx20
40x20 <--- too much dont feel it
30x20
30x20
30x20
30x20
Seated incline hammer curl
11x16
16x8
11x12
10x8
6x15
Close-grip bench
barx20
40x20
40x20
50x10
50x10
Tricep Pushdowns
4-6 sets cant remember...
Nice workout but went too far with triceps... Slight pain in elbows started while doing various pushdowns but next time ill just leave tris alone or just do the close-grip bench will see. Overall evaluation about working 5 times a week it feels good and workouts are pretty short but muscles are worked far better. Even today felt lazy and tired but after workout i feel really good. Side note: loving the bicep rows it seems only way to hit the biceps properly.
Bw:110kg
Bicep Row
barx20
40x20 <--- too much dont feel it
30x20
30x20
30x20
30x20
Seated incline hammer curl
11x16
16x8
11x12
10x8
6x15
Close-grip bench
barx20
40x20
40x20
50x10
50x10
Tricep Pushdowns
4-6 sets cant remember...
Nice workout but went too far with triceps... Slight pain in elbows started while doing various pushdowns but next time ill just leave tris alone or just do the close-grip bench will see. Overall evaluation about working 5 times a week it feels good and workouts are pretty short but muscles are worked far better. Even today felt lazy and tired but after workout i feel really good. Side note: loving the bicep rows it seems only way to hit the biceps properly.