Kimmo's log

[kibe69]

Pulldown
40->80x10
90x5
60x10, 10, 10

Dip
bwx8
+5x8
+10x8
+15x8
+20x6
bwx10, 7

Hammer curl
10x10
13x10
16x10
18x8
13x14, 10, 10

Tricep pushdown
3x10xstack

Lats still quite fatigued from deadlifting

[kibe69]

Front squats as warm-up

Atg paused squat
3x8x80

Forgot the calves again

If this doesnt make my squat go up i dont know wtf will.

[kibe69]

Pulldown
70x20, 8, 10, 8

Dip
bwx3, 5, 24, 8, 8, 8

Hammer curl
10x10
13x10
16x10
18x10

Some cable pumping for biceps

Straight-leg deadlift
3x10x100

Seated calves
4x20x50

With the 6 am wake ups and very physically demanding job im getting f*cking tired, unmotivated and pissed off. Ive ate about 1k more calories mainly carbs but its not helping that much really, just need to fit all of my training to 3 days.

[kibe69]

Squat
1x150
5x5x100

Deadlift
4x180 $h1t form
2x3x140

some light upper body work

Squat felt a little better but overall very fatigued and deadlift moved alot slower than last week

[kibe69]

Dip
bwx8
5x8
10x8
15x8
20x8
25x5 pr!
bwx8,8,8

Hammer curl
10x10
13x10
16x8
18x8
22x8
16x10, 8, 10

Cable row
3x10x60

[kibe69]

Atg pause squat
5x100

Pulldown
90x10
100x5
70x10,10,10

Dip
bwx8, 24, 8, 8, 8

Hammer curl
18x10
22x8
16x10
13x10, 10

SL deadlift
100x10
120x8

[kibe69]

Squat
5x3x100

Pulldown
2x10x70

Dip
bwx5, 8

Hammer curl
2x10x13

Deadlift
5x3x100

[kibe69]

Back from sickness

Pulldown
80x10
90x5
60x10,10

Dip
bwx8
+5x8
+10x8
+15x6
bwx8, 5

Hammer curl
10x10
13x10
16x10, 8
13x8

Db squat
24x10
30x10
39x8

[kibe69]

Squat
5x3x100

Pulldown
90x8
100x5
70x10, 8, 10

Dip
bwx10
5x10
10x10
15x9
20x5
bwx8,8

Hammer curl
10x10
13x10
16x10
18x8
13x10,10, 10

Rear delt work with cables
3x20-40x 5 kg

[kibe69]

Pulldown
90x9
100x4
80x10
70x10
60x10

Dip
bwx10, 18, 8, 5

Hammer curl
16x10, 8, 8

[kibe69]

Squat
2x5x100 completely out of strength even this was hard...

Deadlift
10x3x140

Hammer curl
3x10x13

Btn press
40x8
50x5

Cable row
2x10x60

[kibe69]

Squat
6x3x100

Box squat
3x8x60

Job is taking the juice out of me so i will be reducing stuff and splitting it better over 3 days

[kibe69]

Wednesday:

Pulldown
2x10x70
5x70 paused

Dip
2x8xbw paused

Hammer curl
2x10x13

Rear delts with cables
3 x 20-40 x 5

Friday

Deadlift
5x3x120

Pulldown
3x10x70

Dip
2x8xbw

assistance work same as wednesday

[kibe69]

Squat
2x3x100

SL DL
1x5x100

Seated calves
3x20x50

Still fatigued

[kibe69]

Pulldown
40-80x10
90x8
60x10,10, 10 pausing at bottom

Dip
bw-15x8
bwx8,8.8 pausing at bottom

Hammer curl
10-16x10,10, 8

Might go heavy again on friday with little adjustments