Teemu I Posted July 11, 2016 Author Share Posted July 11, 2016 11.7.2016 1. Rolling Thunder (without any wrist flexion) Right: 5x70 kg, 5x75 kg, 5x80 kg, 5x85 kg, 1x90 kg, 1x92,5 kg, 1x95 kg (PR), got air with 97,5 kg Left: 5x70 kg, 5x75 kg, 5x80 kg, 5x85 kg, 1x90 kg, 0x92,5 kg 2. Secret Weapon 4x5 Quote Link to comment Share on other sites More sharing options...
Teemu I Posted July 22, 2016 Author Share Posted July 22, 2016 A bit of catching up to do with my updates. Really busy with work and everything. 11.7.2016 Upper body 1. Military press 2x20x20 kg, 5x30 kg, 5x50 kg, 3x60 kg, 1x70 kg, 0x75 kg, 5x60 kg, 8x50 kg 2. JM Press 6x70 kg (PR), 5x70 kg, 5x70 kg 3. Hammer machine rows 12x80 kg, 15x100 kg, 12x120 kg (PR) 4. Seated dumbbell shoulder press 8x22 kg, 8x18 kg, 6x18 kg I feel upper body pulls are developing fine, pressing not that well. Quote Link to comment Share on other sites More sharing options...
Teemu I Posted July 22, 2016 Author Share Posted July 22, 2016 12.7.2016 Lower Body 1. Deadlift (bar on 10 cm blocks) Went up to 1x160 kg. I have reached a point where I need to work harder to strengthen my abdominals as it seems no matter what style or ROM I pull with I feel if I add anything above 160 kg I would hurt my back. It has been about 10 years since the last time I pulled 200 kg, that is my goal for this year. Patience... 2. Hanging leg raise 1x10, 1x12, 1x12 3. Kneeling ab wheel 5,5,4 Quote Link to comment Share on other sites More sharing options...
Teemu I Posted July 22, 2016 Author Share Posted July 22, 2016 14.7.2016 Upper Body 1. Smith machine bench press (concentric only) 20x20 kg, 10x50 kg, 5x70 kg, 5x80 kg, 5x90 kg, 4x100 kg Good last set. 2. Dumbbell bench press 2x37,5 kg --> too heavy after previous exercise!, 5x30 kg, 5x30 kg 3. Lat pulldown, narrow grip 15x40 kg, 15x50 kg, 10x60 kg Quote Link to comment Share on other sites More sharing options...
Teemu I Posted July 22, 2016 Author Share Posted July 22, 2016 17.7.2016 Lower body 1. Low box squat Went up to 110 kg for a single, did not feel right at all, too tight at the moment and called it quits. 2. Unilateral leg press 10x30 kg, 10x40 kg, 10x50 kg, 10x60kg, 10x70 kg, 10x80 kg, 10x90 kg, 10x100 kg Continuous work, no breaks at all, went for a good pump. 3. Reverse hyper (iwth minibands) 3x12 4. Dragon flag (eccentric) 1x4 My abdominal strength sucks. I suck. 5. Kneeling ab wheel 5,4,3 Quote Link to comment Share on other sites More sharing options...
Teemu I Posted July 22, 2016 Author Share Posted July 22, 2016 19.7.2016 Upper body 1. Chest press machine 10x40 kg, 10x80 kg, 7x80 kg, 5x80 kg 2. Hammer machine rows (wide grip this time) 12x80 kg, 10x80 kg, 10x80 kg 3. Dumbbell shoulder press 8x18 kg, 7x18 kg, 6x18 kg Quote Link to comment Share on other sites More sharing options...
Teemu I Posted July 22, 2016 Author Share Posted July 22, 2016 21.7.2016 Legs Was in hurry to just get something done for the day. Had 30 minutes to train before heading to work. Took it easy and trained on machines only. 1. Unilateral leg press 10x30 kg, 10x40 kg, 10x50 kg, 10x60kg, 10x70 kg, 10x80 kg, 10x90 kg, 10x100 kg 2. Knee extension 10x20 kg, 10x25 kg, 10x30 kg, 10x35 kg, 10x40 kg 3. Knee flexion 20x20 kg, 15x25 kg, 10x30 kg, 10x35 kg Quote Link to comment Share on other sites More sharing options...
Teemu I Posted July 22, 2016 Author Share Posted July 22, 2016 (edited) Kept 11 day break from specific grip training. Hands have been severely beaten from work. No point pushing it too much. Tested today how grippers feel...can't exactly remember when was the last time I did any gripper closes. No warmup, TNS #3.5, closed. It seems other forms of grip training I have done have had some carryover. Edited July 22, 2016 by Teemu I 4 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted July 22, 2016 Share Posted July 22, 2016 Damn it Teemu!!!!! 2 Quote Link to comment Share on other sites More sharing options...
Teemu I Posted July 23, 2016 Author Share Posted July 23, 2016 23.7.2016 Upper body 1. Spoto press 10x40 kg, 5x60 kg, 5x70 kg, 5x80 kg, 5x90 kg, 4x100 kg 2. Dumbbell bench press 8x35 kg, 6x35 kg, 5x35 kg 3. Hammer machine row 15x40 kg, 10x50 kg, 10x50 kg 4. Smith machine shoulder press 9x60 kg, 8x60 kg, 5x60 kg Very good workout after few lighter ones. Quote Link to comment Share on other sites More sharing options...
Teemu I Posted July 25, 2016 Author Share Posted July 25, 2016 Rolling Thunder progress. Got air with 100 kg as well but this lift felt really good: 3 Quote Link to comment Share on other sites More sharing options...
Teemu I Posted July 25, 2016 Author Share Posted July 25, 2016 100 kg attempt: 2 Quote Link to comment Share on other sites More sharing options...
Teemu I Posted July 26, 2016 Author Share Posted July 26, 2016 100 kg Rolling Thunder, better lift than yesterday: 1 Quote Link to comment Share on other sites More sharing options...
Joefrey Posted July 27, 2016 Share Posted July 27, 2016 Thumbs up Teemu ! 1 Quote Link to comment Share on other sites More sharing options...
Teemu I Posted July 30, 2016 Author Share Posted July 30, 2016 Variety seems to work with benching. This is a 120 kg lift, purpose is to stop 5 cm above chest. My goal is to eventually reach 150 kg bench. Making nice progress at the moment. Should carryover nicely to grip as well. Quote Link to comment Share on other sites More sharing options...
Teemu I Posted August 4, 2016 Author Share Posted August 4, 2016 Got some new equipment. I have never trained on a grip machine before, interesting to see how much it helps with my goals. 3 Quote Link to comment Share on other sites More sharing options...
Geralt Posted August 6, 2016 Share Posted August 6, 2016 What are you planning to do with it? Ie holds, wide closes, narrow crush etc. Quote Link to comment Share on other sites More sharing options...
Teemu I Posted August 7, 2016 Author Share Posted August 7, 2016 18 hours ago, Geralt said: What are you planning to do with it? Ie holds, wide closes, narrow crush etc. Total crush domination. Quote Link to comment Share on other sites More sharing options...
Geralt Posted August 7, 2016 Share Posted August 7, 2016 1 hour ago, Teemu I said: Total crush domination. Interesting different approach for use of a gripmachine! That I didn't think of this. Quote Link to comment Share on other sites More sharing options...
Teemu I Posted August 7, 2016 Author Share Posted August 7, 2016 19 minutes ago, Geralt said: Interesting different approach for use of a gripmachine! That I didn't think of this. It was shortened version of mentioning every type of training I intend to do on it. 😜 1 Quote Link to comment Share on other sites More sharing options...
Teemu I Posted August 7, 2016 Author Share Posted August 7, 2016 Again, some catching up to do to get my log up to date. 24.7.2016 Lower body 1. Good morning 10x40 kg, 5x3x60 kg. Feeling too tight to go up in weight. Got to be careful not to mess my lower back. 2. Unilateral leg press 10x30 kg, 10x40 kg, 10x50 kg, 10x60kg, 10x70 kg, 10x80 kg, 10x90 kg, 10x100 kg, 5x110 kg Continuous work, no breaks at all, went for a good pump. 3. Knee extension 3x15x35 kg 4. Knee flexion 3x15x35 kg 5. Kneeling ab wheel 6,4,3 Quote Link to comment Share on other sites More sharing options...
Teemu I Posted August 7, 2016 Author Share Posted August 7, 2016 26.7.2016 Upper body 1. Spoto press 10x40 kg, 5x60 kg, 5x70 kg, 5x80 kg, 5x90 kg, 5x100 kg, 3x105 kg (PR) 2. Dumbbell bench press 10x35 kg (PR), 6x30 kg, 8x22 kg 3. Low cable row 15x30 kg, 15x40 kg, 12x50 kg, 8x60 kg Quote Link to comment Share on other sites More sharing options...
Teemu I Posted August 7, 2016 Author Share Posted August 7, 2016 29.7.2016 Lower body 1. Leg press 20x80 kg, 10x120 kg, 10x160 kg, 10x200 kg 2. Unilateral leg press 10x30 kg, 10x40 kg, 10x50 kg, 10x60kg, 10x70 kg, 10x80 kg, 10x90 kg, 10x100 kg, 7/5x110 kg Continuous work, no breaks at all, went for a good pump. 4. Back hyperextension 20,10,10,10 5. Kneeling ab wheel 5x1x hold for time Quote Link to comment Share on other sites More sharing options...
Teemu I Posted August 7, 2016 Author Share Posted August 7, 2016 30.7.2016 Upper body 1. Spoto press 10x40 kg, 5x70 kg, 5x80 kg, 5x105 kg (PR), 2x110 kg, 1x120 kg, 0x130 kg Purpose is to go up to 5RM, but felt exceptionally good so decided to test 1RM. Happy with 120 kg. 2. Smith machine shoulder press 15x50 kg, 15x50 kg, 10x50 kg, 8x50 kg Good shoulder pump. 3. Low cable row 15x30 kg, 15x40 kg, 12x50 kg 4. Seated dumbbell shoulder press Several sets with 14 kg dumbbells, 15 reps, 12 reps, 8 reps, 7 reps. Quote Link to comment Share on other sites More sharing options...
Teemu I Posted August 8, 2016 Author Share Posted August 8, 2016 4.8.2016 Upper body 1. Spoto press 10x40 kg, 5x60 kg, 5x80 kg, 2x110 kg, 4x100 kg 2. Dumbbell bench press 3x8x30 kg 3. Hammer row 15x80 kg, 11x80 kg, 10x80 kg Really, really weak day. Quote Link to comment Share on other sites More sharing options...
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