Crazy Fin's diary

[knight_rider]

yeah i smashed my back doing regular deads a few months back, was ulling 200 for 6 reps easy but was doing stiff legs as well for weeks without a break or de-loading and the inevitable happened. Was only a stressed joint, no disk problem. Wanna get back into deads but i guess i'll be doing them really light and slow to follow my HIT protocols! Keep posting bro loving the log!

 

[cereal]

toodey 26.10.2011

HIT time! Well not 100% but HIT anyway.

Calf raises on hack machine 20x75kg, 12x85kg

A. Leg ext. 5x13block (failure) 4x13blocks (failure)

B. Hack 10x75kg, 3x75kg (failure)

Lying leg curl 8x30kg (failure)

Pretty descent SQUEEEEEEEEEEEEEEEEEEZE session.

 

[knight_rider]

^^^nice work, crazy Fin, HIT it hard!

 

[cereal]

saturday 5.11.2011

Shaking hands session!

A. Back flyes 3x53kg (f), 3+1neg.x53kg (f)
B. facepull 6x50kg (f), 4+1neg.x50kg (f)

A. Side laterals 6x8kg (f)
B. Hammer shoulder press 6+1 neg.x11.25kg (f, hands shaking heavily)

Pulldown for bi's 11+2 neg.x30kg (too less weight, but first time is always like this: screwing around)

A. Pushdown 6+1neg.x52kg (f)
B. Hammer dip 3+1neg.x50kg (f, blue rubber bands)


SQUEEEEEEEEEEEEEZE!!

 

[knight_rider]

looking good you crazy fin, whats the aim with those rep ranges on the back flyes, is it like an intensity technique to go super heavy low reps?

 

[cereal]

Thank you.
Rep range in back flyes... I dunno.. mebbe 6? Main point is that it's gotta be effective pre-exhaust or even main movement for rear delts.

 

[cereal]

Sat 12.11.2011 Chest n' back.

(S)HIT hitted teh fan! Low volyme is gone! Time to HIT muscles! Time to get nasty! New breathing technique and hernia doesn't blow up!

A. Pec flyes 10+1 neg. x53kg (F, increased weight, way too light)
B. Hammer Chest Press 5+2neg x14,25kg (F, more reps and black narrow rubberbands, thicker than green ones)

A. Pullover (machine) 5x57.5kg (F, increase in weight)
B Narrow Underhand Grip pulldown 6+1neg. x45kg (F, increase in weight)


Yates style wide low row (elbows side) 8x65kg (F)

Back extension 8x10kg (F)

SQUEEEEEEEEEEEEEEEEEEEEEZE!!!

 

[knight_rider]

Loving the HIT brother

 

[cereal]

Yeah lovin' it!

Tuesday 22.11.2011

Toodey was leg day. BUT, after first warm up set (just lightlight pump) I got somekinda cramp or smtg and my quads were stiff as hell and painfull as hell. I dunno what happened but I did some tricks for about 30 minutes and then quads were better. So:

Calf raise in hack machine 15 x + 3o sec. static 105kg (F, This I could do 100%)

A. Leg press 15 x 190kg, 8 x 190kg
B. Leg extension 3 x 6block x 2
I did this way this time...

Leg curl 13 x 25kg (F)

Afterall, everything went fine. **** happens and there's nothing you can do about it.

SQUEEEEEEEEEEEEEEEEEEEEEEEEEEZE!

 

[knight_rider]

Nice work on the 'tricks' DIY physio lol! Nice workout too!

 

[cereal]

Thankkies! Yes me ees witch doctor =P

It was kinda good WO yes, but I was littlebit dissapointent about what happened and could not do the job 100%. But these things happen and it's gone now so no worries.

 

[cereal]

Let's get nasty!

Fri 2.12.2011

superset
A. Back flyes 5x 47kg (F)
B. facepull 6 x 53kg (F)

superset
A. side lats 5+1negative x 8kg (F)
B. shoulder press (hammer) 5+1negative x 12,5kg

Pulldown for biceps 5 x 50kg (F) (6th rep was a mix of static and negative .. I didnt mark it as a rep)

superset
A. pushdown 6 x 53kg + forced reps + 1 negative x 53kg
B. hammer dip 4 x 25kg (F, blue wide rubberbands)

Hammer curls 5 x 10kg (F)

Felt that I had little power left so did that

Deltoids were little dissapointment, but no biggies because they are achy =D. Mebbe it was because of too long break but I was tired as hell after leg session. Many days.

But we continue SQUEEEEEEEEEEEEEZE!!!

e: pumppump cycle next

 

[cereal]

Ok pump pump WO

Damn this muscle condition marathon is bull****. Nowhere near of real muscle growth activation... and once I thought that it was the truth, build huge muscles, damn I was stupid. Well, live and learn.. anyways:

Point was to get the blood flow etc..
One set chest then one set back etc...

A. cross cables 20 x 20kg, 20 x 15kg x 2
B. pull over (machine) 20 x 40kg, 20 x 30kg x 2

A. incline chest press (hammer) 20 x 10kg, 15 x 10kg
B. narrow underhand grip pulldown 20 x 30kgx 2

A. bench press 20 x 20kg x 3
B. bent over row 20 x 20kg x3

A. Smith decline bench press 20 x 30kg x 2
B. Yates style low row (elbows wide) 20 x 40kg x 2

I did every set with gooooooood muscle connection feeling. You know? Pain and pump was awesome. Pitty that pump lasts about 15 minutes but it feels gooooood.

 

[cereal]

tu 13.13.2011
pump pump vol. 2/3 legs

A. leg curl B. leg extension C. calf raise

A. 20 x 10kg, B. 20 x 7 blocks, C. 20 x 70kg x two cycles
A. 20 x 7.5kg, B. 20 x 6 blocks, C. 20 x 60kg x 4 cycles

A. hack squat 20 x 40kg x2
B. seated calves 20 x 15

Pain and pump were again awesome.

 

[cereal]

added some missing abc's

 

[cereal]

sat. 17.12.2011

puNp the puNp.. arms are puNped full of puNp

A. ISO curl in crosscables (+ green rubber band) 20reps x 20kg x 5sets
B. pushdown (+ red rubberband) 20reps x 30kg x 5sets

A. standing barbell curl 20reps x 12kg(?) x 5sets
B. hammer dip 20reps x 50kg x 5

puNp was kinda effective

After xmess rest and mebbe massage it's time to get nasty.

 

[cereal]

monday 2.1.2012

GOOOOOOOOD workout after long rest. More weight almost in every exrcise!

A. Pec Flyes 5 x 49kg
B. Chest Press 5 x 15

A. Pullover 7 x 57.5kg (same weight, 2 more reps)
B. Pulldown narrow underhand grip 6 x 46kg

Back Extension 8 x 10kg (2 5kg plates in minibar + red rubberband)

SQUEEEEEEEEEEEZE!!!

 

[cereal]

Su 8.1.2012

Knees are very achy so I did this leg workout little differently.

Calf raise in hack machine 19 x 106kg + 30 static hold + negative (how long, I didn't count)

Leg extension 120 sec. negative x 13blocks (bit too light, but no matter)
supersetted with
Leg press static hold 65 sec. x 340kg

5 minutes or so

SQUEEEEEEEEEEEEZE!!!

 

[Maxmonzter]

better be safe then sorry, nice leg session

 

[cereal]

So it is.

sunday 15.1.2012

Back flyes 5+1negative x 48.5kg

A. Side lat 5 x 8kg
supersetted with
B. hammer shoulder press 4 x 13.75 kg 10sec r/p 3 x 13.75kg

Bicep pulldown 6+1 negative x 51kg

A. Pushdown 6+1 negative x 54kg
B hammer dip 5 x 50kg (blue rubberbands)

DB hammercurl (pump) 13 x 10kg

20 minutes. Brief and intensive as hell. Hands were shaking. Dat gud!
If all plates n' everything would be ready before WO, it would 10 minutes.

SQUEEEEEEEEEEEEEZE!!