tunkk1's training journal

[tunkk1]

This is one of the few places that has active training journals so I'm joining. I also have a log in a finnish website but it closes after February.

I'm from Finland so all the weights will be in kilos.

I'm 180cm (5′10") tall and currently weigh around 86kg (190lbs). I've been lifting on and off for 10-15 years. Last few years without any longer breaks. Progressing very slowly but still love to train.

Starting with two deload workouts from this weekend:

25.2.2024 Saturday
Back squat, belt and sleeves
1x130, 140, 150
2x8x100

Hoist leg extension 3 sets
Hoist leg curl 2 sets
Single-leg squat in 3d-smith 1 set
Ghd-sit up 2 sets
Calf raise machine 2 sets

26.2.2024 Sunday
Single-arm cable row 2 sets
Wide grip cable row 2 sets
Bench 4x5x40 (shoulder rehab)
Neutral grip pull-ups 3 sets
A few sets of biceps and triceps

I think I'll not train for a few days as my knees and left shoulder really need some rest. Let's see.

Edit:
I don't know where the profile gets my age but I'm 33, not 54.

[Art_Atwood]

Nice tunkki!

Very much strong, very nice lifts.

Torilla tavataan!

sincerely, fart from salille.com

[MrMullet89]

Nice tunkki!

Very much strong, very nice lifts.

Torilla tavataan!

sincerely, fart from salille.com

You old fart, where's your training schedules perkele!?

[tunkk1]

28.2.2024

SLDL with slow eccentrics
3*170kg PR
5*150kg beltless PR

GHD hypers
3*8*30kg

Incline ab crunch
16kg*8, 6, 3
8*8kg

Five sets of rotator cuff rehab.

Still deloading. Usually I front squat in this training but giving some rest to my knees. I started doing these sldl's a couple months ago. Progressing is still very easy as I started light.

Apparently I can't post a video or link as I don't have enough posts yet. @RS-zu6gx is my Youtube account.

[Art_Atwood]

You old fart, where's your training schedules perkele!?

I am farting here:

https://forum.bodybuilding.com/showt...1931793&page=2

[tunkk1]

29.2.2024

Facepull 3x15

Single arm chest supported cable row
55kg x 15, 11, 13

Bench 4x3x50kg

Wide grip cable row 2x15x40kg

Single arm lat pulldown 2x10x25kg

A couple sets of arms.

Left shoulder still painful. Can't do much more than cable rows for upper body. Even bicep curls are painful.

[Art_Atwood]

https://punttihommia.forumotion.eu/

Found this new and MASSIVE suomi forum! PERKELE!

[tunkk1]

Found this new and MASSIVE suomi forum! PERKELE!

That's crazy I will join next week.

[MrMullet89]

What the heck?? Maailman kovimmille!

[tunkk1]

3.3.2024

Back squat (belt, sleeves, flat shoes)
2x140kg
4x130kg
4x5x110kg

Split squat in 3d-smith
5x60, 70, 80kg PR
3x90, 100kg PR

I was at a birthday party last night. Had like ten drinks but didn't have a headache today. Knees were also not bad today. I tried a bit wider squat stance with flat shoes. I feel like this could help with the knee pain.

[tunkk1]

5.3.2024

Conventional deadlift beltless
1x150, 160, 170, 180kg
3x160kg slow eccentrics

4cm Deficit SLDL slow eccentrics
2x7x110kg

Cable rows 3x10-15
Tried benching, wasn't good
Tried strict curl for the first time: 1x51kg PR
Some shoulder rehab work

I usually do my deadlifts with narrow sumo stance. Wanted to see how conventional goes. 180kg was easy but it just feels weird. 205kg is my all time best conventional lift.

[tunkk1]

15.3.2024
Back squat
1x130kg
5x120kg

Pendlay row
5x70, 80, 90, 100kg PR

Some benching and other little stuff. I was sick for more than a week.


16.3.2024
Back squat
3x130, 140, 140kg
2x6x110kg

Anderson front squat, deep start position
3x90, 100kg
2x105kg
3x100kg

Leg curl 3 sets
Calves 3 sets
Planks 3 sets


17.3.2024
Bench press, last reps paused
5x60, 80, 90, 100, 110kg

Smith incline press
8x40, 45, 50, 55kg

Pendlay row
5x110kg PR, not strict
2x8x80kg, strict

Facepulls 3 sets
Strict curl 3 sets

[tunkk1]

19.3.2024
Conv. beltless deadlift
1x150, 170, 190kg

SLDL
8x130, 120kg

3d-smith BSS
5x70kg
4x80kg

Sit-ups 3 sets


21.3.2024
Easy upper body. Can't bench so mainly shoulder rehab. Also tried 90kg sandbag and got it to shoulder. First try!

[MrMullet89]

Hard ****, good work mate!