Haisuli's training, alive again

[haisuli]

Pull/chin up (bw):
10+10+10+8+8+8+8+6 with rings
8 underhand
6 hammer
5 underhand
4 hammer
4 underhand
4 hammer
3 underhand
With rings there was sometimes quite much time (up to ~5 min) between sets, because I did while working.

Strict press:
20 @ 20 kg
12 @ 40 kg
5 @ 50 kg
4 @ 50 kg
15 @ 40 kg

Then some kind of a circuit training:
15 @ "40" kg cable curl
15 @ "50" kg cable push down
15 @ "40" kg cable curl
15 @ "50" kg cable push down
9 @ "40" kg cable curl
9 @ "50" kg cable push down

[haisuli]

Yesterday:
Lost football (soccer) game 0-1. Felt better than last time.

Today:

Bench press:
20 @ 20 kg
12 @ 60 kg
5 @ 80 kg
1 @ 100 kg
1 @ 100 kg
2 @ 100 kg
1 @ 100 kg
1 @ 100 kg
Something weird with this workplace's bench. Much heavier than others. Can't be bad day every time when training there...

Dumbbell bent over row:
10 @ 45 kg
8 @ 50 kg
2 @ 55 kg
1 @ 60 kg (quite shitty, grip slipping)

Cable seated row:
20 @ 80 kg (lasts were not full)

[haisuli]

Friday:
Pull/chin up:
10 @ bw with rings
3 @ +10 kg underhand
2 @ +20 kg underhand
1 @ +30 kg underhand
F @ +35 kg underhand
1 @ +25 kg underhand
2 @ +20 kg underhand
5 @ +10 kg underhand
8 @ bw underhand

Then circuit training with short breaks:
15 cable push down @ "50" kg
15 cable curl @ "40" kg
15 cable push down @ "50" kg
15 cable curl @ "40" kg
15 cable push down @ "50" kg
12 cable curl @ "40" kg

Today:

Crazy back squat session:

20 @ 20 kg
10 @ 60 kg

5 minutes back squat max reps with 82.5 kg:
52 reps !

5 @ 100 kg

End of power!

I did 5x10 about 25 sec/set, 25 sec/rest, timing was perfect. Failed with 53rd rep with falling down, but there wouldn't have been more time. Legs are fucking achy!

[haisuli]

Bench press:
15 @ 40 kg
5 @ 80 kg
1 @ 100 kg
1 @ 105 kg
2 @ 100 kg
12 @ 80 kg
With workplace's bench, so happy with this

Dumbbell bent over row:
10 @ 45 kg
8 @ 50 kg
4 @ 55 kg (with left, when doing with right side rib got so painful couldn't continue)

Fuck the rib, it was fully ok for almost two months after injury.

[haisuli]

Yesterday:
Football (soccer) game 1-1. Right hamstring got achy so didn't play much after beginning.

Today:

Bench press:
20 @ 20 kg
15 @ 60 kg
10 @ 80 kg
2 @ 100 kg
3 @ 100 kg
1 @ 105 kg
3 @ 100 kg
7 @ 90 kg
25 @ 60 kg
Workplace's bench...

Dumbbell curl:
15 @ 12 kg
Dumbbell shoulder press:
15 @ 12 kg
Dumbbell curl:
15 @ 12 kg
Dumbbell shoulder press:
15 @ 12 kg

[haisuli]

Bench press:
20 @ 20 kg
12 @ 60 kg
6+6+6+7 @ 90 kg

Row (with chest support pad):
15 @ 80 kg
6+6+6+6 @ 120 kg

some curl pumping shit

[haisuli]

Rear squat:
10 @ 20 kg
10 @ 65 kg
10 @ 85 kg
10 @ 100 kg

Must test workplace's new hack squat machine:
12 @ 30 kg plates (+sled)
10 @ 50 kg
10 @ 70 kg

Push press:
8 @ 50 kg
3 @ 60 kg
1 @ 70 kg

[haisuli]

Pull/chin up:
10 @ bw, rings
5 @10 kg, underhand
5 @ 10 kg, hammer
3 @15 kg, underhand
3 @ 15 kg, hammer

I tried Arnold press for the first time. Weights were 12-18 kg, about 5 sets. First it felt bit uncomfortable in left shoulder but after couple of sets it was ok.

Some fast pressing with barbell (20 kg).

[haisuli]

I surprised myself on Saturday:
Running/jogging: 10.63 km, 1h 1min 50sec, HR avg 174 bpm
Maybe 10 years and 20 kg's ago was the last time I've done more than couple of km... Very happy! Knees ached bit, left ankle swallowed, but not badly. And of course muscles are fucking achy afterwards. Maybe not the better timing for running tree days after squatting, hah!

Today:
Bench press:
20 @ 20 kg
15 @ 50 kg
10 @ 80 kg
5 @ 100 kg
2 @ 110 kg
3 @ 100 kg
8 @ 80 kg
With workplace's shitty bench, 120 kg here I come again

Arnold db press (sitting):
10 @ 18 kg
10 @ 18 kg
10 @ 20 kg

Dumbbell bent over row:
2x6 @ 50 kg

Cable seated row:
15 @ 70 kg
15 @ 80 kg

[haisuli]

Last Tuesday:
Football (soccer) game, lost 1-2 or something.

Today:
Bench press:
20 @ 20 kg
10 @ 60 kg
8 @ 80 kg
7 @ 100 kg
1 @ 115 kg (shitty, but got up somehow)
5 @ 90 kg
25 @ 60 kg legs up
6 @ 80 kg
With workplace's shitty bench. Reps with 100 kg were nice and smooth, that 115 kg was ugly and slow. Totally exhausted after that battle.

Cable seated row:
20 @ 60 kg
10 @ 80 kg

Dumbbell bent over row:
2x10 @ 45 kg

Arnold db press (sitting):
3x10 @ 16 kg

[haisuli]

Yesterday:
Rear barbell squat:
20 @ 20 kg
10 @ 60 kg
10 @ 80 kg
10 @ 100 kg

Barbell calf raise:
10 @ 80 kg
12 @ 80 kg
10 @ 85 kg

Hack squat:
10 @ 60 kg plates (+sled)
6 @ 80 kg
4 @ 100 kg
2 @ 110 kg

Deadlift:
12 @ 70 kg (sumo)
15 @ 70 kg (regular)

Today:
Pull/chin up, bodyweight:
10 underhand
10 hammer
10 underhand

strict press:
20 @ 25 kg
10 @ 40 kg
4 @ 50 kg
4 @ 50 kg
10 @ 40 kg

db curl:
12 @ 14 kg
12 @ 14 kg

cable curl:
10 @ "40"

cable pushdown:
15 @ "50"
12 @ "60"
7 @ "65"

[haisuli]

Monday:

Bench press:
20 @ 20 kg
15 @ 60 kg
5 @ 80 kg
1 @ 100 kg
F @ 120 kg (not even close, fuck that)
10 @ 80 kg

30 min circuit training session, KB-things, cycling, push up, abs etc.

Felt weak and later throat got sore. Some sort of easy bug, felt ok today :

Pull/chin up, bodyweight:
15 underhand
10 hammer
10 underhand

Rear squat:
20 @ 20 kg
15 @ 60 kg
10 @ 80 kg
10 @ 100 kg

Hack squat:
3 @ 90 kg plates (+sled)
2 @ 110 kg
1 @ 120 kg
1 @ 130 kg (barely)

Barbell curl:
30 @ 22.5 kg
12 @ 27.5 kg
10 @ 27.5 kg

[haisuli]

Saturday:

Cycling: 25.79 km, 1:00:46, HR avg 159.
Two days after squatting. Legs were achy and it was quite awful

Don't know was it because of cycling or what, but left foot has been achy since Saturday when walking. Pain is somewhere round third metatarsal/toe joint.

Yesterday:

Bench press:
20 @ 20 kg
15 @ 60 kg
12+10+10 @ 80 kg

DB bent over row:
3x15 @ 40 kg

Front squat (deep):
10@ 50 kg

Push press:
8@ 50 kg

Front squat (deep):
4 @ 70 kg

Push press:
1 @ 70 kg

Leg extension:
15 @ 50 kg
10 @ 60 kg
8 @ 70 kg

Leg curl:
20 @ 32 kg
12 @ 45.5 kg
8 @ 50 kg

Seated calf raise apparatus:
13+13+15 @ 40 kg (plates)
Funny that foot was ok with this.

Curl machine:
15 @ 35 kg
10 @ 40 kg

[haisuli]

Not much training during holidays. Couple gym and one KB sessions. Maybe it was good, shoulder and foot are fine now.

Yesterday:
Football: won 3-2. Good game, I couldn't do any goals, but still quite happy.

Today:
Bench press:
20 @ 20 kg
10 @ 50 kg
8+8+10 @ 80 kg
12 @ 60 kg

Dumbbell bent over row:
15 @ 40 kg
10 @ 45 kg
7 @ 50 kg

Arnold db press (sitting):
15 @ 14 kg
12 @ 16 kg
8 @ 18 kg

[haisuli]

I had vomiting disease on last week. Not much training... Since last posting there have been one soccer game and soccer tournament with 4 games. It felt quite terrible just couple of days after being sick. On this week tried to start training again.

Monday:
Bench press:
20 @ 20 kg
20 @ 60 kg
12 @ 60 kg (chest muscle cramp)
9 @ 80 kg
5 @ 90 kg
17 @ 60 kg

Cable seated row:
20 @ 70 kg
lower back ached

DB bent over row:
12 @ 40 kg
10 @ 45 kg

Shitty but not big surprise.


Yesterday:

Pull/chin up, bodyweight:
12 underhand
12 hammer
8 overhand

strict press:
20 @ 20 kg
15 @ 40 kg

barbell curl:
20 @ 18 kg
15 @ 28 kg
10 @ 28 kg

DB Arnold press (seated):
15 @ 14 kg
15 @ 16 kg
10 @ 18 kg

Hip belt squat:
25 @ 60 kg
15 @ 80 kg

Hack squat:
15 @ 50 kg (+sled)

some abs crunches, lower back extensions