If somebody had told me couple of years ago that I would wright training log about weight lifting to VF-forum, I would never believed that.
So here it is, nowadays mainly weight lifting and football (soccer), maybe some day I'll be back in MA.

In the end of 2008 I thought that I would train at least as much in 2009 than that year. We'll, end of the 2008 and beginning of this year wasn't that good forum/viewtopic.php?t=17282

Now getting better, but I'm not going to set any tight goals for this year anymore, just trying to be health enough to train.

My gym training is generally divided in three days: (I'm not sure if I got right English words..)

Day 1, upper body abductors, consists some exercises of these:
- benc press
- incline bench press (dumbbell/barbell)
- cable standing fly
- triceps dip
- cable pushdown
- shoulder press (dumbbell/barbell)
- some other shoulder exercises
- sit-ups

Day 2, legs, lower back, consists some exercises of these:
- clean
- deadlift
- squat
- leg press
- gluteus exercise with cross over machine (don't know English name)
- calf raise

Day 3, upper body adductors, consists some exercises of these:
- pull-up
- pull-up with high-pulley
- dumbbell/barbell curls
- dumbbell bent-over row


So I don't usually do all of them in one day, I try to vary those.


Here's my yesterday training:

Crosstrainer, sandbag and speedrope for warming up.

Bench press:
20 @ 40 kg (getting warm)
1 @ 70 kg (getting too warm)
12 @ 50 kg
5 @ 60 kg
5 @ 55 kg (getting tired)
I was alone so I didn't do too close to max reps.

Dips:
3 x 5 (I'm so poor in this)

Cable pushdown:
3 x 7 @ 45 kg (the machine shows too much weight)

Shoulder exercise with dumbbels (don't know in English):
2 x 15 @ 8 kg (easy)

Other shoulder exercises with dumbbels (don't know in English, just lifting dumbbels straight up and down close to the body when standing arms are straight):
10 @ 25 kg
3 x 7 @ 30 kg

Sit-ups




Today training:

Exercise bike, easy stretches.

Clean:
3 x 5 @ 45 kg (easy)
5 @ 50 kg
Form isn't very good yet...

DL:
10 @ 65 kg (easy)
8 @ 85 kg (not so easy)
5 @ 100 kg (hard)
1 @ 120 kg (ass and legs on fire)
5 @ 85 kg

Squat:
3 x 10 @ 65 kg (with ass and legs burning becouse of DL )

Lower back presses

Calf raises without weights

Today I felt tired and weak, maybe it's been too heavy start after long brake. Well, at least I tried:

Row machine warm up

Pull-up:
4 x 6 @ bw (I'm not satisfied for that)

Cable rear pulldown:
4 x 6 @ 50 kg (at least this wen't better than pull-ups...)

Dumbbell bent-over row:
10 @ 25 kg
3 x 5 @ 30 kg (satisfying)

Barbell curl:
4 x 5 @ 27,5 kg (last set's lasts were crap)


So, I think this was still solid week for training with weights. Today training wasn't success, but considering recent sickness, I'm still very satisfied that I was even able to go through these trains.

Tomorrow I will rest and probably do some stretchings. Muscles are bit sore... On Sunday there is two futsal games (indoor soccer). I think I'm going to try it. There have been couple of months break also in that, I have been able to train only once in this year, so it's funny to see what happpens. At least it's funny according to opposite team. If the warm up gives bad sign I could be a goalie. I'm even more worse there than beeing offensive player that I used to do.

yay for soccer!!!!

Keep up the good work haisuli

Thank's for encouraging!


Futsal... Damn it. Games went poorly. We didn't have enough players at the beginning of first game and it's not allowed to start short-handed. So one of our player who was only watching games becouse of haunch injury had to come standing in the field so we could even start. Overall it's quite desperate to play futsal without reserves, changing players isn't limited and the tempo is high like in floorball, ice-hockey etc. Playing time in our serie is 1 x 26 min. I was offensive player, but I injuried my leg in crash with opposite player. Becouse we didn't have any reserves, I limped to defense player. In second game I was a goalie. A goalie that couldn't use his right leg. Not good. Couple of proper saves, lot of tripping and too many time ball wen't behind me. Becouse our team was very suffocated in second game, defense game was lazy and opposite had easy to find good shooting places.

So, we loose both games, I don't want to remember number of goals.. Well, hopefully it's just a stoopid game, no worry, next time with better luck and more players.

Now I'm just guessing how bad my leg injury is. The joint between big toe and metatarsal is swallowed and color of that area is getting darker. I can walk if I use only outer side of sole. Look's funny, feels bad
Hoping it's just strain, beeing afraid it's not..

Today:

Crosstrainer for warming up. (That can be done without bending my blue-black-red toe )

Bench press:
20 @ 40 kg
2 @ 70 kg
12 @ 50 kg
4 @ 60 kg
7 @ 55 kg

Incline bench press (dumbbell):
8 @ 12kg (First time doing this with dumbbells, feeling unbalanced, dumbbells are swingin gorgeously in the air )
8+7+7 @ 14 kg

Cable pushdown:
4 x 6 @ 50 kg (the machine shows too much weight)

Shoulder exercise with dumbbels (don't know in English):
3 x 8 @ 10kg

Dumbbell shrug That's the English name!
3 x 8 @ 30 kg

Sit-ups



Tomorrow I rest and look how my toe is. Standing doesn't hurt much, only bending and touching. May be I carefully try squats and dl on Wednesday. Problem might be keeping balance without using right toe.. Let see what happens.

[quote="haisuli"]Today I felt tired and weak, maybe it's been too heavy start after long brake.