FinnGasolin's way to epiQ strength (:

[Bulkboy]

when u used to run marathons, u prolly ran alot on asfalt huh? i remember i used to run alot myself when i trained martial arts, and asfalt jogging really fucked my knees.

how deep do u go on squats? i dont know if u go all the way down or not, but if u dont go as deep as possible id reccomend u start doing that. it really helped my knees alot when i went from doing partial/paralell squats to going as deep as i could. i dont know if boxies will help u out in that regard...

 

[FinnGasolin]

The reason for my week knees is soccer Played soccer for almost 15 years, and that broke down both my knees - and I have had surgery because of this. So it's a hard thing to correct and it will take a lot of time Box-squats are excellent when trying to squat correctly. One of the advices i have recieved from psysio's and elite-athletes, is that I should not squat completely "A2G" until my technique is very good. The reason for this being that my knees will suffer in a very bad position

I do work on my depth though - and I try to go as low as possible. My flexibility is very bad (soccer again), but i concentrate on proper warmup, stretching and mobility drills and hope it helps!

 

[philosopher]

Your case is very simelar to mine. Ive run marathons, triathlons and survival runs for a few year pretty much made me look like a sick kid with epic 28cm arm. Yeah its bad I know.

Great session mate! Keep up the good work mate.

 

[FinnGasolin]

Philo: Hahaha, I get your point. I still like running, and do it 2-3 times a week. But I eat a lot more now

-----------------------------

Sunday 25/10-09

Bill Starr, medium day:
WU
8 mins stationary bike
A1) 20 situps
A2) 20 pushups
A3) 20 back-extensions
B1) 20 leg-extensions
B2) 20 leg-curls
Drillz

Squat
5 x 55
5 x 60
5 x 65
3 x 72,5
3 x 77,5

Benchpress
5 x 50
5 x 50
5 x 55
3 x 60
3 x 62,5 - E-A-S-Y
8 x 55

BB Rows
5 x 45
5 x 50
5 x 55
5 x 60
5 x 65
- Strict as a motherfucker!

Closegrip Benchpress
4 x 8 x 50

Incline Flyes
3 x 12 x 11,5

Bent-over Lateral-raises
3 x 8 x 8

EZ-bar Curls
3 x 8 x 28

 

[PrinceVegeta]

Solid session man, sucks about ur knees, but you will get better with time!

 

[FinnGasolin]

Vegeta: Sure hope so dude

---------------------

Wednesday 28/10-09

Long day!

Bill Starr, heavy day:
Squat
5 x 57,5
5 x 62,5
5 x 67,5
5 x 72,5
5 x 77,5

Benchpress
5 x 52,5
5 x 52,5
5 x 57,5
5 x 57,5
5 x 62,5

Deadlift
5 x 90
5 x 95
5 x 100
5 x 105
5 x 110

DB Rows
8 x 24
8 x 24
8 x 24
8 x 26,5

CG Benchpress
8 x 50
8 x 52,5
8 x 52,5
8 x 52,5

Bent-over Lateral-raises
8 x 8
8 x 8
8 x 8

EZ-bar Curls
8 x 28
8 x 30,5
8 x 30,5

Good workout with progression in almost every exercise!

 

[Hypocrisy86]

good job man
see alot of good weight in there, and volume keep it up!

 

[FinnGasolin]

Hypo: Thanks man!

------------------

Friday 30/10-09

Bill Starr, light day:
Squat
5 x 40
5 x 45
5 x 50
5 x 57,5
5 x 62,5

Incline Benchpress
5 x 35
5 x 40
5 x 45
5 x 50
5 x 55

Romanian Deadlift
8 x 90
8 x 90
8 x 90
8 x 90

Military Press
8 x 35
8 x 35
8 x 35

PULLUPS (WG OH)
10 x BW
8 x BW
8 x BW
7 x BW ](*,)

Cable Lateral Raises (reps pr. arm)
10 x 10
10 x 10
10 x 10 - PR!

A1) Triceps Pushdown (stack = 75)
10 x 65
10 x 65
10 x 65
A2) EZ-bar Curls
8 x 28
8 x 28
8 x 28

 

[FinnGasolin]

Sunday 1/11-09

Birthday in 4 days

Bill Starr, medium day:
Squat
5 x 50
5 x 57,5
5 x 62,5
3 x 72,5
3 x 80

Benchpress
5 x 40
5 x 45
5 x 50
3 x 57,5
3 x 65

BB Rows
5 x 45
5 x 50
5 x 55
5 x 57,5
5 x 65

CG Benchpress
2 x 8 x 52,5
2 x 8 x 55 - PR!

Incline Flyes
3 x 12 x 11,5

Bent-over Laterals
3 x 8 x 8

EZ-bar Curls
3 x 8 x 30,5

 

[FinnGasolin]

Tuesday 3/11-09

PR's today people And a lot of cake. My birthday is tomorrow = more cake!

Bill Starr, heavy day:
Squat
5 x 52,5
5 x 57,5
5 x 65
5 x 72,5
5 x 80
- Useless spotter!

Benchpress
5 x 42,5
5 x 47,5
5 x 52,5
5 x 57,5
6 x 65 - PR!!!!!

Deadlift
5 x 72,5
5 x 82,5
5 x 90
5 x 100
5 x 112,5

DB Rows
8 x 24
3 x 8 x 26,5

Bent-over Lateral Raise
3 x 8 x 8

CG Benchpress
8 x 52,5
2 x 8 x 55

EZ-bar Curls
8 x 28
2 x 8 x 30,5
8 x 33

 

[Bulkboy]

great squatting bro, seems to improve! and grats on the pr on bench thats what its all about right there.

 

[FinnGasolin]

Thank you Bulk. Appreciate it

-------------

Thursday 5/11-09

Birthday yesterday = a lot of cake. Mmmh, cake!

Bill Starr, light day:
Squat
5 x 42,5
5 x 47,5
5 x 52,5
5 x 57,5
5 x 65

Incline Benchpress
5 x 40
5 x 42,5
5 x 47,5
5 x 52,5
3 x 57,5 + 2 x forced
- Too heavy. Same weight next week

Romanian Deadlift
4 x 8 x 92,5 - PR!

Military Press
3 x 8 x 35
- We are never going to be friends!

Chins
10 x BW (WG OH)
8 x BW (MG UH)
6 x BW (CG UH) - Epic weak. Worst chins ever!

Cable Lateral Raises
3 x 10 x 10

A1) EZ-bar Curls
3 x 8 x 30
A2) Triceps Pushdown (Stack = 75)
3 x 10 x 65

 

[co05]

Wow, nice tough training man!

 

[ironheart]

solid session mate. good volume. great effort on the romanian deadlift. keep up the good work!

 

[FinnGasolin]

Thanks mates!!!

-------------------

Saturday 7/11-09

Didn't do any disco today due to the opening hours of my gym. Perhaps I will pump da gunZ tomorrow - probably with a severe hangover!

Bill Starr, medium day:
Squat
5 x 52,5
5 x 57,5
5 x 65
3 x 75
3 x 82,5
10 x 65

Benchpress
5 x 42,5
5 x 47,5
5 x 52,5
3 x 60
3 x 67,5 - PR!
8 x 57,5

BB Rows
5 x 45
5 x 50
6 x 55
5 x 62,5
5 x 70 - PR!

Cable Crossover
4 x 12 x 30

 

[Hypocrisy86]

Hey man, congrats on the PR, always good to have one here and there

 

[FinnGasolin]

Hypo: Thanks dude My strength has improved quite a bit during the last 3 weeks

-------------------

Took some morning shots with my new phone yesterday. Might as well throw 'em up!

 

[FinnGasolin]

Monday 9/11-09

Today was PR-day. I'm a happy boy.

Bill Starr, heavy day:
Squat
5 x 55
5 x 60
5 x 67,5
5 x 75
5 x 82,5 - PR!
- Very ugly and felt so heavy as opposed to saturday.

Benchpress
5 x 45
5 x 50
5 x 55
5 x 60
5 x 67,5 - PR!
- Not TOO heavy

A1) Lying Leg Curls
2 x 10 x 45
2 x 10 x 40
2 x 10 x 35
2 x 10 x 30
2 x 10 x 25
A2) Standing Calf Raises
10 x 10 x 130

CG Benchpress
8 x 55
8 x 57,5 - PR!
8 x 60 - PR!
5 x 62,5 + 1 Forced - PR!
WTF?!

B1) Dips
4 x 10 x BW
B2) Lateral Raises
4 x 12 x 6

The last superset was done because I was waiting for my ride home. I'm awfully weak in dips!

 

[FinnGasolin]

Thursday 12/11-09

Today was a good day gentlemen!

Bill Starr, light day:
Squat:
5 x 45
5 x 50
5 x 55
5 x 60
5 x 62,5
- Felt heavier than the heavy top-set last monday. YUK!

Front Squat - Just to try for the next round!
2-3 x 8-10 x Bar
- Totally not working for me!

Incline Benchpress
5 x 40
5 x 42,5
5 x 47,5
5 x 52,5
4 x 57,5 + 1 Forced (PR! - but a shitty one)
- fuck, Fuck, FUck, FUCk, FUCK!

Romanian Deadlift
4 x 8 x 95 - PR!
- Holy mother of God that was heavy!

A1) Military Press
8 x 35
8 x 37,5 - PR!
8 x 40 (2 pushed) - PR!
8 x 40 (3 pushed)
A2) Chinups
8 x BW - Hey maestro, too few!
3 x 10 x BW - That's better!

Bent-over Lateral Raises
3 x 8 x 8

DB Alt. Curls
8 x 14
2 x 8 x 16,5
8 x 14
- Chins really sucked the power out of my bizeps!

Triceps Pushdown (Stack = 75)
10 x 65
10 x 70
6 x 75 + 2 x 75
10 x 65

 

[FinnGasolin]

Saturday 14/11-09

My body hurts so much. I feel like I'm 80 years old. But my motivation is at an all-time high. Next week is a deload/transition-phase, so I gave it my all today. F'ing good workout

Again, I tried front-squatting, because I really want to nail that exercise - and because I want to use it for my next cycle. Today, it went really well and I nailed it okay - puny weights though. It's a lot easier for me to go deep and control my weak knees on FSQ. THAT'S A KEEPER!

Bill Starr, medium day:
Squat
5 x 55
5 x 60
5 x 67,5
3 x 77,5
3 x 85 - PR! Formidable!

Benchpress
5 x 45
5 x 50
5 x 55
3 x 62,5
3 x 70 - PR!

BB Rows
5 x 47,5
5 x 52,5
5 x 57,5
5 x 65
5 x 75 - PR!

CG Benchpress
8 x 55
7 x 60 + 1 forced
6 x 60 + 1 forced
8 x 55

A1) Front Squat
2 x 8 x 30
3 x 8 x 40
2 x 8 x 50 (heels raised)
A2) Bent-over Lateral Raises
4 x 8 x 8