Kimmo's log

[kibe69]

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 :)

[kibe69]

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 :)

[kibe69]

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.

[kibe69]

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.

[kibe69]

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.

[kibe69]

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...

[kibe69]

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 :)

[kibe69]

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?

[kibe69]

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...

[kibe69]

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.

[kibe69]

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.

[kibe69]

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...

[kibe69]

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...

[kibe69]

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...

[kibe69]

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.