MrMullet89's fitness diary

[MrMullet89]

Hello there!

I'm also coming from finnish strength/salimake - website, that will be shut down tomorrow.
Few days ago I wrote that I'm not going to write anykind of diary in english. But like you can see, here we are! So welcome in and enjoy your ride with my supersport lifestyle and great rally english!

I have losen weight about 7kg in four months. Last weekend I stopped my weightloss and shifted to maintenance calories. My morning weight is now directly 80kg and my height has been 183cm at least 14 years. I was in 100 - 114kg weight class for years in 2015 - 2020. I have been training with weights from 2005. And still these gym exercises can inspire me again and again.

Here are a couple of older practices, but I will put these also in here because I have started a new training cycle. So it's way easier to read these confusing stories when they are all here.


22.2 thursday

-Deadlift
3x140, 150, 160, 170, 180
Block pull 10cm under the knee
5x170

-Paused bench
3x90, 95, 100, 105, 110, 2x115 (third one was failed)

-Strict - curl (straight barbell in every curl right now)
6, 6, 5 x 42.5

-Standing french press with EZ bar, fat gripz 3x6x36

-Side plank 4x30s


24.2 saturday

-Squat
3x110, 115, 120, 125, 130
8x110

-Bench
4x110
2x5x105
8x100

-Strict - curl
3x40, 45, 50

-Pendlay - row, snatch grip
2x4x100

-Standing ab wheel
6, 4 x BW

+Kettlebell military press 8x28kg / hand


-submission wrestling 5x3min.

I have couple exercises done over here, but right now I'm too busy to write them. I'll be back!

[MrMullet89]

25.2 sunday

-Fingertip pull ups from 18mm edge (not sure about the real name of this)
2x5x2.5kg
6, 5 x BW


BJJ sparring 7x4min.

[MrMullet89]

-Pin squat
3x4x125

-Board press 4"
6x110
4x120
5x115

-Strict-curl w/ red resistance rubber band
3x4x40

-Chin-up
2x6x25

-Rotating decline sit-up
3x5kg

-Reverse barbell curl w/ fat gripz
2x5x40


This was good workout. Basic chin - ups, long time no see. I haven't done these for months. Pull - ups and chin - ups with fat gripz yes, but not those "normal" ones.

[MrMullet89]

Late night evening walk with our three dogs ~20 minutes.

[tunkk1]

Yes! Evening dog walks to failure.

[MrMullet89]

Yes! Evening dog walks to failure.

Everything goes to failure!

[Art_Atwood]

Hardest sport in the world!

To the Failure, and beyond!

[MrMullet89]

28.2 WEDNESDAY

-Deadlift
2x140, 150, 160, 1x170 RPE 9,5
Block pull, 10cm under the knee
3x6x160 (I don't use belt in my any lifts, but maybe some day I will)

Paused bench
2x90, 95, 100, 105, 110
2x2x115 RPE 9

-Strict - curl
6, 5, 4 x 42.5

-Standing EZ bar french press, fat gripz
3x7x36

-Side plank
4x35s

Deadlift from the ground felt like a sloppy ****. Really awful. Already on the morning I had bad feelings on my back. Better next time. Let´s see what Saturdays squats brings to us. From the blocks they went well. Bench was okay, also bicep curls.

[MrMullet89]

-Fingertip pull-ups, 18mm edge/list what ever
1, 2, 3, 4, 5, 6, 7, 8, 7, 6, 5, 4, 3, 2, 1

This was the toughest pull-up set from the 18mm edge so far!
I'havent used chalk on these fingertip things, but next time I will do. In fact I don't even have chalk here in my massive 15m2 homegym. Have to buy it soon, those finger-things are going to be really slippery without it.
I ordered a hangboard also, CrimpFactory Equalizer. See what's going to happen with that.

[MrMullet89]

2.3 SATURDAY

-Squat
2x110, 115, 120, 125, 130, 135 @9
2x6x115

-Bench
3x4x107.5
2x5x102.5

Strict - curl
2x40, 45, 50, 52.5 @9,5

-Pendlay - row, snatch grip
2x6x95

-Standing ab wheel
3x4xBW

+Kettlebell military press 8x28kg / hand


This was good day. My back feels like a little bit strange, but in squats it doesn't matter. Also I have some pain on my groin or hip. Maybe those wrestling things have made it. I haven't done those things for years, so it could be possible.

[MrMullet89]

3.3 SUNDAY

-Fingertip pull-ups, 18mm edge
5x4x5kg


-BJJ sparring 6x4min.


First time I used magnesium on those finger pull-ups. Grip was very much better (suprise Einstein).

[MrMullet89]

4.3 MONDAY

-Pin squat
6x3x130

-Board press 4"
5x4x115

-Strict - curl, red resistance band
4x5x40

-Chin - up
2x5x30

-Rotating sit - ups
3x5kg

-Reverse barbell curl w/ fat gripz
2x6x40

[MrMullet89]

6.3 WEDNESDAY

-Deadlift
2x5x135 double overhand
1x160, 170, 180 @ 9,5
Block pull, 10cm under the knee
4x5x165

-Paused bench
1x100, 105, 110, 115, 120 @9
3x110

-Strict-curl
6, 5, 4 x 45

-Standing EZ bar french press, fat gripz
3x8x36

-Side plank
4x45s

I got still some weird pain on my lower back. Deadlift didn't feel good at all. But like in the previous time, from the blocks it went well.

Bench was quite good.

[MrMullet89]

7.3 THURSDAY

-Fingertip pull-ups, 18mm edge
3x10
12

[MrMullet89]

9.3 SATURDAY, morning weight 79,6kg

Workout 1

-Squat
1x120, 130, 140 RPE9
4x130 RPE9,5

-Strict - curl
1x45, 50, 55, 57.5 RPE9.5
5x50 RPE10

-Standing ab wheel
10xBW RPE10


Workout 2

-Bench
2x120
2x5x110
5x105
2x6x102.5

-Pendlay - row, snatch grip
2x10x90

-Kettlebell military press 10x28kg / hand

This was a very good day! My back was also better. Squat, curl and bench were strong today. I was so busy today, so I had to share this workout for two pieces. One workout left and then I'll jump into the deload.

[MrMullet89]

11.3 MONDAY

-Pin squat
1x140
2x5x130
2x6x120

-Board press 4"
6x110
4x120
6x110
5x115
6x110

-Weighted chin - ups
2x3x40kg

-Strict - curl, red resistance band
6x4x40

-Rotating sit - ups
3x10kg

-Reverse barbell curl w/ fat gripz
2x7x40

[MrMullet89]

14.3 THURSDAY

-Deadlift
2x10x90

-Bench
3x10x70

-Pendlay-row, snatch grip
14x60

-Strict - curl
2x10x30

-Standing EZ bar french press
2x12x26

This was easy deload - pumping. Another easy workout like this one, and that would be my deload week.

[MrMullet89]

I have been bouldering once in a month, today was that day. It was very difficult, but nice as hell.

[MrMullet89]

16.3 SATURDAY

-Submission wrestling 8x3min.

[MrMullet89]

17.3 SUNDAY

-Squat
2x10x80

-Bench
3x8x70

-Chin - up
12xBW

-Military press w/ kettlebell
12x20kg

-Standing ab wheel
5xWB


-BJJ sparring 4x4min.

There was my deload "week". Maybe on Tuesday or Wednesday I start my new training cycle.

[MrMullet89]

19.3 TUESDAY

-Squat
4x2x130
4x120

-Bench
7x100
6x100
5x100

-Strict - curl
4x2x52.5

-Pendlay - row standing on 10cm box, snatch grip
2x8x80

-Reverse barbell curl w/ fat gripz
7x40
15x30

-Rotating sit - ups
4x10kg

Little changes to the old (too old) training program. Maybe one or two mesocycles of this stuff, and then I will change everything.

[MrMullet89]

20.3 WEDNESDAY

-Fingertip pull - up from 18mm edge
17 x BW (PR)

-Hangboard, hanging on 15mm edge
3 x (4x10s) / 10s
work time / rest time

That was my last pull - up set from edge for a bit. I decided to do those finger stuff on the hangboard, without pull -ups. And of coarse I'll keep doing normal chin/pull - ups on gym.

[MrMullet89]

21.3 THURSDAY

-Bench
5x2x110

-Pin squat
5x135
5x130
5x125

-Strict - curl, red resistance band
4x45
4x42.5
4x40

-Chin - up
1x20, 25, 30, 35, 40, 45, 50, 55 RPE 9

-Side plank
4x20s x 10kg

-Kettlebell militarypress
11x24kg

Good workout. Back is ok now, maybe little bit rusty. I took pin squat from 1 snap higher stance. Chin - ups went very well, considering that I haven't trained those for long time with heavy ass weights.

[MrMullet89]

23.3 SATURDAY

-Deadlift
3x3x140 overhand
5x2x170

-Boardpress 6"
5x5x120

-Strict - curl
4x6x45

-Standing EZ bar french press, fat gripz
3x5x41

-Ab wheel
2x8xBW

-Submission wrestling 8x3min.

Back was almost normal on deadlifting. Let's see where it goes tomorrow.

[MrMullet89]

24.3 SUNDAY

-BJJ sparring 8x3min.

-Hangboard training, 20mm edge
3 x (3x15s) / 8s

In first hangboard session I do hangs from 15mm edge, and in the another hangboard workout I work on the 20mm edge.

[MrMullet89]

26.3 TUESDAY

-Squat
6x2x130
5x122.5

-Bench
6x105
5x105
4x105

-Strict-curl
5x3x50

-Pendlay-row, standing on 10cm box, snatch grip
2x10x80

-Reverse barbell curl w/ fat gripz
6x42.5
12x35

Rotating sit - ups
4x10kg

This was nice. Squat felt very good and my back is quite normal now. Bench was a little bit sticky because last Saturday's french press was maybe too heavy. Biceps were good and nice also.

[MrMullet89]

28.3 THURSDAY

-Paused bench
6x3x110

-Pin squat
6x140
6x135
6x130

-Strict - curl, red resistance band
5x45
5x42.5
5x40

-Chin - up
2x5x35

-Side plank
4x15s x 15kg

-Kettlebell military press
12x24kg / hand

This was very very good workout!

[MrMullet89]

I missed one workout:

27.3 WEDNESDAY

Hangboard hang 15mm
3 x (4x10s) / 8s