Haisuli's training, alive again

[haisuli]

Pull/chin up:
2x12 @ bw (ring)
14 @ bw (hammer grip)

Cable pulldown (underhand grip):
4 @ 100 kg
1 @ 110 kg

DB hammer curl:
3x8 @ 18 kg (some reps with quite much cheating)

[haisuli]

Yesterday:
Hip belt bar squat:
10 @ 50 kg
10 @ 80 kg
1 (F on 2nd) @ 110 kg PB
15 @ 80 kg

Calf raise:
2x25 @ bw

Absolutely hardest thing yesterday was snow removing from roofs after coming home. It was extremely hard to try to keep balance in metal gable roof and dig/push wet and heavy snow away. I borrowed harness, ropes etc from workplace for safe operation. It took more than 4 hours to remove most of the snow from 3 houses' roofs. Fell on my ass/knees maybe 100 times. One neighbor came to help for some time. Felt sick after operation like I had done some very hard endurance training. Couldn't even sleep well, I woke up 5.30 AM and wen't to work, felt achy, so no need to train much Today:

Close grip bench press:
20 @ 20 kg
10 @ 60 kg
3x8 @ 70 kg
6 @ 80 kg

[haisuli]

Bench press:
20 @ 20 kg
10 @ 60 kg
8 @ 80 kg
2+1+1+1 @ 100 kg
1 @ 90 kg (barely, strength ended completely )

Speedbag, stretching

And, of course hell of lot of snow pushing and shoveling.

[haisuli]

Hip belt bar squat:
10 @ 60 kg
3x8 @ 90 kg
5 @ 100 kg
F @ 110 kg

[haisuli]

Ring pull-ups:
6x12 @ bw

Took about 1.5 h during working. This means that average working breaks between the sets were about 15 min.

[haisuli]

Higher reps for today:

Close grip bench press:
20 @ 20 kg
3x15 @ 60 kg

DB shoulder press:
8 @ 20 kg
12 @ 16 kg
15 @ 14 kg

Cable pushdown (machine shows too much weight):
3x15 @ 50 kg

[haisuli]

Bench press:
20 @ 20 kg
10 @ 60 kg
4x8 @ 80 kg
12 @ 70 kg

Week has been so busy and hard that no training until today. I worked last weekend, had short work visit to Germany on Tuesday-Wednesday and there's still work to do also on this weekend.

[haisuli]

Yesterday:
Pull/chin ups (bw):
15 underhand
13 hammer
11 overhand

DB hammer curl:
3x12 @ 16 kg (some of the last reps with quite much cheating)

[haisuli]

Hip belt bar squat:
15 @ 50 kg
10 @ 90 kg
5 @ 100 kg
3xF @ 105 kg

Calf raise:
2x30 @ bw

Some abs, supermans, speedbag, stretching.

[haisuli]

Bench press:
20 @ 20 kg
10 @ 60 kg
5+5+4+4+4(F on 5th) @ 90 kg

Dip (apparatus is shaky and shitty):
3x8 @bw

DB standing shoulder press:
15 @ 16 kg
10 @ 18 kg
9 @ 20 kg

[haisuli]

Pull/chin up:
10 @ bw (ring)
10 @ bw (hammer grip)

Cable pulldown:
10 @ 70 kg (rear)
6 @ 80 kg (rear)
5 @ 90 kg (underhand)
3 @ 100 kg (underhand)

DB hammer curl:
15 @ 14 kg

Run out of energy. I've had diarrhea for two days and it probably causes tiredness.

[haisuli]

Yesterday:
1.5 h futsal. Got thigh injury, caused by mates miss-kick. Just a bruise I guess, but still quite achy.

[haisuli]

Bench press:
20 @ 20 kg
10 @ 60 kg
3x10 @ 80 kg

DB shoulder press:
3x10 @ 18 kg

Cable pushdown (machine shows too much weight):
3x10 @ 60 kg

[haisuli]

Pull/chin ups (bw):
17 underhand (couple of lasts were shitty)
13 hammer
8 overhand
6 underhand close grip

DB bent over row:
15 @ 30 kg
10 @ 35 kg
8 @ 40 kg
3 @ 50 kg (grip problems, especially with left hand)

DB hammer curl:
3x10 @ 18 kg (some of the last reps with quite much cheating)

I think I haven't done rows for about year because of back. So quite happy with this. Shouldn't be very big risk, because there isn't much pressure on lower back when doing this. I used belt for precaution.

[haisuli]

Yesterday:
1.5 h futsal. Thigh is quite fine .