Haisuli's training, alive again

[kallefs]

20+20+30 Madness!

[haisuli]

[quote="kallefs"]20+20+30 Madness!

[haisuli]

Bench press:
15 @ 60 kg
10+10+7(F on 8th) @ 80 kg
Just ran out of power.

Strict press:
3x7 @ 45 kg (lasts were quite shitty ones)

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

[haisuli]

Futsal-training, last time was in Jan...

First hour was fine, lungs worked quite well. Of course ~two months break showed, but not too bad at all.

But then I got injury to my right ankle. Jumped for pushing ball, landing wasn't success. Lost bit balance and dropped on my right ankle which bent under me. After hearing "crush" -sound when landing I was afraid that I hurt ankle badly. But after 20 min cold and compression I looked it and it didn't look that bad, I can walk slowly and it's not very swollen even after hours. Luckily it was just some luxation without nothing broken or even badly strained. Fuck that anyway.

[haisuli]

Yeah, ankle is better than it was on yesterday, most likely it's not a bad injury! I can walk almost normally, sometimes just twinges, but no continuous pain.

Hurry session today:

Row (with chest support pad):
20 @ 40 kg
15 @ 80 kg
3x8 @ 120 kg

Cable pulldown:
10 @ 70 kg (rear)
8 @ 75 kg (rear)
2x8 @ 90 kg (underhand)

[haisuli]

Bench press:
20 @ 20 kg
10 @ 60 kg
5 @ 80 kg
3 @ 90 kg
2 @ 100 kg
1 @ 105 kg
2 @ 95 kg
3 @ 90 kg

Unfortunately I was alone and I didn't take max out like I planned.

Strict press:
4x4 @ 50 kg

Cable pushdown (machine shows too much weight):
3x8 @ 70 kg

[haisuli]

Because of ankle injury, no squatting yet. Had to figure something else:

Leg extension:
4x8 @ "13" (no unit for that)

Leg curl:
4x8 @ "4"

Hip abduction:
3x10 @ 38.5 kg

Hip adduction:
3x10 @ 45 kg

abs, supermans
back stretching in motorized stretching table

[haisuli]

Good morning!

10 underhand chin up @bw

Row (with chest support pad):
12 @ 80 kg
6 @ 120 kg
3+2(lasts were not full) @ 150 kg
2x15 @ 100 kg

Cable pulldown:
10 @ 70 kg (rear)
6 @ 90 kg (underhand)
4 @ 100 kg (underhand)

Preacher cable curl
8+6(F on 7th) @ 50(? not kg anyway)

[haisuli]

Bench press:
20 @ 20 kg
15 @ 60 kg
10+10+10(F on 11th) @ 80 kg

Strict press:
12+12+7(Fon 8th) @ 40 kg

Cable pushdown:
15 @ 25 kg
3x8 @ 30 kg

One hand KB strict press:
12 @ 16 kg (with both hands)

Shoulders felt stiff & weak today.

[haisuli]

Still this kind of shit because of ankle

Leg extension:
10 @ "12" (no unit for that)
2x10 @ 14
10 @ 15
8 @ 16
6 @ 17

Leg curl:
8 @ "5" (lying position machine)
10 @ 50 kg (sitting)
8 @ 54.5 kg (sitting)
7 @ 59 kg (sitting)
6 @ 63.5 kg (sitting)


Hip abduction:
3x12 @ 45 kg

Hip adduction:
3x10 @ 52 kg

Have to admit that thighs are quite achy after training

[haisuli]

Underhand chin up:
10 @ bw
5x5 with 10 kg extra weight on hip belt

DB bent over row:
4x5 @ 50 kg
Left hand's grip is weak, last were quite shitty with that hand. DB's handle is too thick and barrel-shaped for me.

DB curl:
2x12 @ 16 kg

[haisuli]

Bench press:
15 @ 60 kg
5 @ 90 kg
1 @ 100 kg
1 @ 110 kg
2 @ 100 kg
3 @ 100 kg
2 @ 100 kg

Strict press:
4x5 @ 50 kg

[haisuli]

1.5 hour futsal-train, just playning.

Ankle was fine, almost pain free Overall went very well, running endurance has improved etc.

[haisuli]

Pull/chin up @ bw:
12+12+12+12+10 ring
10+10+10+6+6 underhand
5+3+3 hammer
--> total=110, took bit less than 1 hour

[haisuli]

Bench press:
20 @ 20 kg
3x15 @ 70 kg
15 @ 60 kg (close grip)

Hip belt squat:
20+30 @ 60 kg