Here is the first post ill be sending here. I will continue keeping my training log in finnish also, but this will be my mainly training-related blog.

I am an 30 year old actor, bouncer, traveling man, powersportsman and martial artist wannabe.  Some accomplishments sportswise include 2 WPC bronze medals in bench press, 110kg and 125kg open class. Best results are 320 at 125 and 305 at 110. I have also won some smaller BJJ tournaments in Finland and the Finnish nationals in bench press. Other sports I have competed also, including Highland Games, submission wrestling and RAW powerlifting.

Current bodyweight 109-112kg (240-247 pounds) height 183cm (6 feet even). Maybe leaning out a bit for the BJJ and other martial arts, but not under 105kg (230 pounds).

As a christmas present to myself I decided to train bodybuilding-wise the whole holiday week. That ended up being 4 BJJ training, wiht and without gi 2 sessions each, and 5 bodybuilding style training sessions.

The one left out from my diary looked like this:

warm-up 15 minutes

Benching legs on a bench, wide grip+3 three plyo push-ups as a contrast, supersetted with chins

Bench 5x5x70-150+push-ups

Chins 5x5x8-16kg

Incline bench alternating press with DB superset with DB hammer curls to the front, 1-hand at a time

Inclines 4×8-12×20-50kg

Hammer curls 4×8-10×10-40kg

Curls standing supersetted with chest oriented dips

Curls 3x15x17.5kg DB

Dips 3x15xBW

cable flyes for chest supersetted with barbell curls, final pump

2×20 both

That was the last bodybuilding training.

Side chest

Week 1 of year 2014

1.1.

Push training

Standing power press 6x3x50-100

Narrow bench

5,4,3,2,1×90-110-130-150-170

Narrow press with a different weight

2x15x75kg, I have a video of this one coming up, wait and see 😉

Rear laterals seated DB

4x12x15-30kg

Upright row

3x15x40

Triceps pressdown

3×15

Side laterals

2×20

Rope pushdown

2×20

Farmer shrugs, 105kg each hand

1 set

Farmers shrug and hold

2.1 BJJ 75 minutes, technique and sparring mostly

3.1.Pull training, did not feel good so stopped the power cleans early

Warm-up 10 minutes

Power clean  5x3x40-80kg

Wide grip pull-up 5x5xBW, rest 1 minute

Chest supported row, superset with light back extensions 4×8-12×45-95

One arm row 3x15x30-40g

Neck with ball 3×10

Hammer curl 1×20

Pullover 1×20

Submission wrestling 75 minutes, light rolling, technique