Kimmo's log

[kibe69]

Too much time available so im going to my journal here:

A bit background: I started lifting january 2010 with my friends been at it since. I was on a full body program for couple of months until i switched to upper/lower split 4-days a week. I made very little progress between january 2010 - june 2011, too much exercises i was doing everything and progressing on nothing (typical beginner mistake). After that i just ditched all the crap and started eating like a pig i made incredible progress on all the big lifts and became a fat boy in the progress with bw of 108kg.
In January 2012 i started a diet to lose weight and in 3 months i lost around 17kg which taxed my upper body lifts around 10-20kg each but deadlift and squat went up until i had nasty pain in my hip and had to drop squats. Squat PR with pain was 155kgx1 and deadlift 190x1. Somewhere in there i switched to 5/3/1 cant remember when. So since i couldnt squat i switched squat day to dynamic deadlift + prehab work. Deadlifting shoots up again and i establish a new pr at 200kgx1 with back pain... hip injury is healed but im with serious back pain now.
about 2-3 months ago i went to see doctor about the matter and they gave me pills and such but it didnt help much. Resting and not even stretching has helped alot. Month ago i started machine hack squats with success( no back pain) but i cant even deadlift a empty barbell because that causes minor pain in back. Just recently ive been able to switch back to back squats i was suprised to be able to lift 90x5 with ease and no back pain.

Ive had shoulder issues from around the end of the year 2011 but ive managed them some what. Cant really bench heavy anymore i was fine on 531 until i added dips to ovh assistance. Bench started declining and eventually pain and i had to drop dips they always caused minor pain in first set and nothing on the rest of the sets.

Split im following is monday: bench, wednesday: squats(yes legs once a week to keep back healthy and ive improved this way before), friday: ovh, Ive ditched the percentage stuff because they arent really useful imo i go with a feel now and instead of trying improve 2 upperbody push lifts like 5/3/1 i chose to improve OVH STR because that NEVER gave me shoulder pain.

5.10.2012 OVH day. I deciced to switch Press to Push press because of no progress seen in the lift for a long time

bw: 92kg

Warm ups
Push Press
40x8 technique felt good ive improved my flexibility so that i can rest the bar on my shoulders
50x5 nice and easy
55x5
55x5 felt good i decided to go for more weight
60x3

Seated High Incline Db Press
24x10 easy
26x9
26x8
30x4

Chin-ups
bwx5
bwx5
bwx5
bwx5
bwx4

Db Upright Rows (testing a new exercise i saw in Jim Cordova shoulder workout, Check it ITS GREAT STUFF)

18kgx16
19x10
22x10
24x8

Outstanding like man says. I get a great pump in side and rear delt. Doing them hands point down at the top so it hits the rear delt better.

Some Curls and Pushdowns and facepulls and home

8.10.2012 Bench day, here i decided to try incline bench at 45-50 angle because flat is just giving too much shoulder issues. Ive had a naggig shoulder pain from last friday push press workout.

warm ups

Incline bench, not sure of angle but atleast 45 deg

50kgx10
60x8
65x6
65x5
65x4

Chins, this the day i do all the sets to failure
bwx5
bwx6
bwx4 i decided to stop here since it went so bad

shoulder still nagging and affecting even the chins. My right side is coming up at different pace as left.

Decided to try a new exercise here

Lateral Db Hold for as long as i can. After first set 90% of shoulder pain gone i guess blood just wasnt flowing through.
6kg dbx20sec+
3kg dbx40sec+
3kg dbx30sec+
3kg dbx20sec+

I decided to call it a day

10.10.2012 Leg day

I start decided to start with front squats to get more leg drive for push press. Never done front squats before.

Front squat
40kgx10
50kgx10
60kgx8
70kgx5
80kgx3 Too hard for my wrists + this exercise requires alot from the delts and upper back

Back Squat
90x5
i switched to safety rack
100x1 paused squat because safety bars were too high...
decided to go a little higher
110x1
120x1 felt fine

That was followed by some reverse pyramids on leg extensionm, high rep leg curls and abwheel then i decided to go home

Front squats gave some shoulder pain which was over by friday

12.10.2012

Push Press

warm ups

40x8
50x5
60x5
60x5
60x5
60x5
60x4

Former PR is strict press 60x3 + 2 push presses with bad technique so these numbers seem good

Some Db Shrugs 4-5 sets dont remember weights

Seated High Incline Db Press

26x8
26x7
26x10 ( 3 reps helped)
26x7

Pull-ups
bwx5

Chin-ups
bwx5
bwx4
bwx3 going bad here...

Some facepulls,rc and arm work and i went home

15.10.2012

Bw: 94kg

Incline bench
40x10
50x10
60x5
65x5 felt heavy
70x4
70x3
70x2

Went little too heavy here. Next time ill aim higher reps

Flat db bench
30x8
30x8
30x7

This just doesnt feel good at my right side shoulder. No pain but its unstable just doesnt feel good after my elbow passes 90 degree angle.

Chins

Couple of sets and they felt bad no str at all so i decided i wont do more this time. Dont know what gives. I should get bands to get some light chin workouts in sometimes.

Decided to do some cable rows instead. Went good i guess since i dont do them regulary. Curls, facepulls and home
Its a damn shame we dont have chest supported row machine that could be useful now since chin str going down and low back cant handle really heavy rows.

Forgot the RC work... well next time!

ive felt some back pain after stretching hammies/back will be intresting to see what happens tomorrow at the leg workout.

[kibe69]

Just visited doctor third time and finally a someone with sense left in him/her. First time i had burana doctor, second time i had a gym is a sin and devils work doctor... (sigh), third time i finally have doctor that gives me answers. Structure of back seems fine but its had muscle tear in lower back and its recovering -> i can continue to workout with lower weights as long as it doesnt make it worse and i should be doing light high rep work to strengthen lower back muscles.
Later in evening leg workout...

[kibe69]

Leg workout

BW: 94,1kg

Back Squat

Various single-leg warm-ups and dynamic stretching

barx10
40x10
60x8
80x5
100x5
110x3 bah over estimated my strength
100x5
90x5

Partial Squats on box
100x10
100x10

These felt great! Good way to tune in technique and get used to bigger weights again.

Back Extensions
bwx20
bwx20
bwx20

Leg Extension

1/2x20
3/4x15
fullx8

Leg Curl single leg
15x8 each
10x10 each
10x10 left
5x15 left

Left hammie is weaker than right so trying to bring that up little bit

Ab Wheel

bwx8
bwx8
bwx8
bwx8

Slight elbow pain so did some light curls and its fine now.
RC work
Standing calf raises -> home

Back felt fine. Lower back muscles waking up (wtf do i have to work here?) but no pain in the spot ive injured.

Good workout i guess :)

[kibe69]

19.10 Shoulders

Push Press

Barx10
40x10
50x5
65x3 PR here even with weak abs and triceps...
65x2
50x6
50x4
50x4

Arnold Press
19x8
16x10
16x10

Db Shrugs
30x30
37x25
42x20
30x25

Db Lateral hold

3kgx1min
3kgx40sec


Curls, facepulls, rc work

Overall felt bad. My triceps are beat to death and having elbow pain because of it and abs are still weak from wednesday. I need to go light on monday and move my heavy ab work from wednesday to friday.

[kibe69]

22.10 Felt crap so off day

24.10 Squat day

Bw 95,2kg

Back Squat

barx10
40x10
60x8
80x5
100x5
100x7
100x5
100x3

Single-leg db deadlift

18x20
24x20
24x15
24x14

Lunge

Barx10
Barx10
Barx10

Back Extensions

bwx20
bwx20
bwx20

Calves, hip adduction and abs

Felt good no back pain

[kibe69]

26.10 Shoulders & Traps

Bw: 95,5kg

Push Press
barx10
40x10
50x5
60x3 Elbows hurting...

Behind the Neck Push Press
60x3
60x6
60x5
60x4
60x3

Had to use wrist wraps to ease the elbow pain. Forearms overly fv(k up from wednesday

Seated High Incline Db Press
26x6
24x7
24x6

Power Clean
50x5
50x5
50x5
50x5
55x5
55x3

Db Upright Row
19x10
19x10
19x10
19x8

Db Shrug
39x15
39x15
39x15

Db Lateral Hold
6x30s
6x20s
3x40s

Facepulls, curls, pushdowns, rc work and forgot to do the abs...

Frustrated with the elbow pain i had it twice now after squatting and gets worse everytime i press. Pressure is being place on my arms instead of my back i have to move to grip wider. Tip i got from LRB Paul Carter.

[kibe69]

29.10 Chest & Back

BW: 95,3kg

Warm up thrills: Shoulder Dislocations, facepulls, band pull aparts, bicep curls for the damned elbows

Incline Db Bench
16x20
19x20
22x15
24x10
18x10
22x14

Chin-ups
bwx7 (better than last time and its what 2 weeks ago? still not happy)
bwx4
bwx5
bwx6

WG Pulldown
3 sets

CG Pulldown
5 sets

CG Row
5 sets pyramiding up

WG Row
5 sets

Facepulls, curls, band pull-aparts and ab crunch

Elbows feeling good today who knows wheter its just healed or curls in warm ups helped. Will see after next squat session what happens.

[kibe69]

31.10 Legs

Bw 95,6kg

Back Squat
barx10
40x10
60x8
80x5
100x3
120x3
130x1 (shaking back and worth trying to maintain form haha)
120x2
120x5 (belt on)

Leg Press
100x20
150x20
200x10
200x10
200x8

Standing Calf Raise
5x20

Ab Crunch
bwx20
bwx14

Db Curl
11x20
11x20

Elbows ok felt slight pain while squatting but definetly placing arms wider helps. Lower back pretty sore when bending it. Overall good workout!

[kibe69]

2.11 Shoulders, Traps, Arms

BW:95,6kg

Low back pretty heated and in pain from wednesday

BTN Push Press
barx10
40x10
50x5
wrist support added here
60x5
65x3
belt added here
70x3 (PR!)
70x3
70x0
70x2

Seated High Incline Db Press
26x10 (PR)
30x4
26x8
26x8
26x8

Db Upright Row, 1 hand at time
18x15
18x15
24x10
26x8
22x10

Db Lateral Hold
6x35s
6x30s
6x30s

Tricep pushdown
40x35
50x20
40x20
40x20
40x20

Facepull
35x30
40x25
40x20
40x20
40x20

O-Bar Curl
barx30
barx25
barx20

Ab Wheel
bwx8
bwx8
bwx6

Good workout except had to use wrist support because elbows still hurting a bit.

[kibe69]

5.11 Chest/Back

Incline Db Bench
13x20
19x10
24x10
30x5 (my shoulder press is stronger soon haha)
26x10
26x10
26x10
19x16
19x14 "neutral grip" first set in which my shoulder didnt pop and crack

Chin-ups
bwx6
bwx4
bwx4
bwx3

Close-Grip Pulldown
40x20
60x15
70x8
50x10
50x10
took a dump
50x15
50x12
50x19 rest pause abuse

Db Curl
10x20
10x20

Ab Crunch
bwx20
bwx20

Band pull-a-part
Light bandx60

My shoulders just dont handle benching at all anymore though palms facing elbows tucked in i felt no cracking or popping. Lets see next week how that feels.

[kibe69]

7.11 Legs

Back Squat
Barx10
60x10
80x6
100x6
120x4 with belt

Leg Press
100x30
150x20
200x10
better range of motion than last week. Knees almost touching man boobs.

Calves in leg press
200x8 was too lazy to take weight off
100x20
100x20
100x20

Leg Extension with focus on upper portion
3 sets x20

Side Bend
24x20
24x20
24x20

Missing strength probably due to back getting beat too much last week. Ok workout i guess...

[kibe69]

9.11 Shoulders

Bw:98,6kg

BTN Push press
barx10
40x10
60x5
70x2
70x3
75x0
75x1
70x1 front press
60x5

Nothing good happening here elbows hurting far too much. Only thing worth mentioning is i did it all without belt.

Db Press
26x8
26x7

Facepulls, curls, forearms and abs and home to sob

Felt bad. Forearms fooked and elbows hurting...

[kibe69]

Chest/Back

Bw 97kg

Finally found whats bothering my back. Its got nothing to do with my lower back its tight piriformis. Ive foam rolled it whole sunday and today at work i stretch pretty much throughout the day its gone from shiet to no back pain and only some discomfort/pain in glute.

Flat Db Bench Neutral grip tucked in
16x20
22x10
24x10
26x10
30x10
33x8

Vertical flies in x-over machine
30x10
20x14
10x30
15x20
15x20
Great chest pump and much easier to perform than any those other "crap"flies and as added bonus these leave the front delts alone.

Chin-ups
bwx5
bwx4
bwx4
These seem to flare my forearm muscles and elbow. I guess its time to drop the chins for a while

Pulldowns
40x20
50x14
55x10
60x10
40x20
40x15

Cable Curls
3 sets

Dem elbows giving pain but im glad im getting rid of my back pain and shoulder feels fine while NG benching.

[kibe69]

14.11 Too a sports massage to loosen up my hip and hamstrings

So far had almost zero back pain since i started killing my piriformis with stretching and rolling. I took this day off

16.11

Light back work. Just something to stretch my hip and hammies and back. Will be back in business on monday!

Deadlift
60x10
60x10
80x10
100x5
100x5

Rows
5 sets

Curls
2 sets

Back Extension
bwx20
bwx20
bwx20

Side bend
24x20
24x20

Just had to get to gym couldnt wait another day...

[kibe69]

19.11

Chest & Back

Bw:97,8kg

NG Db Bench
16x20
22x10
26x10
30x10
37x6
37x4

Feeling great!

Ok i said i wont be doing chins for awhile but...

Concentric only chin-ups
bwx12
bwx10
bwx10
bwx10
bwx8

Resting each rep on platform and dropping on it without eccentric. Didnt rip my elbows but lats felt like bulldozer hit em NICE!

V-grip cable Row
70x12
80x10
90x10
100x10

Underhand Row (in crossover machine)
40x30
60x30
70x20
70x20
70x20

Side bend
24x20
24x20
24x20

Ab Crunch
bwx15
bwx15

I felt great :) thought id lose strength since i didnt do any pressing on friday but no i gained. Benching havent felt this good in long time and i can work past my elbow pain if i dont completely extend arms in pulling movements :)