Haisuli's training, alive again

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Re: Haisuli's training

Postby kallefs » Mon Mar 18, 2013 6:34 pm

20+20+30 Madness! :wink:
Dum di dum!
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Re: Haisuli's training

Postby haisuli » Wed Mar 20, 2013 3:37 pm

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


Yeah, madness cycle continues :lol:

Pull/chin up @ bw:
12+12+12+10 ring
12+10+6 underhand
4+3(F on4th)+4 hammer
3(F on 4th)+2(F on 3rd)+1(Fon 2nd) overhand

With rings there were quite long breaks between sets (~5 min), I was working during breaks (sending e-mails etc...).

DB curl:
26 @ 12 kg
lasts we're shitty

uuhhh.... :twisted:
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Re: Haisuli's training

Postby haisuli » Fri Mar 22, 2013 7:33 pm

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
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Re: Haisuli's training

Postby haisuli » Sun Mar 24, 2013 6:02 pm

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. :evil:
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Re: Haisuli's training

Postby haisuli » Mon Mar 25, 2013 3:12 pm

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)
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Re: Haisuli's training

Postby haisuli » Wed Mar 27, 2013 5:58 pm

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
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Re: Haisuli's training

Postby haisuli » Thu Mar 28, 2013 3:47 pm

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
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Re: Haisuli's training

Postby haisuli » Fri Mar 29, 2013 9:26 am

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 :oops:
8+6(F on 7th) @ 50(? not kg anyway)
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Re: Haisuli's training

Postby haisuli » Sun Mar 31, 2013 5:54 pm

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.
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Re: Haisuli's training

Postby haisuli » Mon Apr 01, 2013 2:14 pm

Still this kind of shit because of ankle :D

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 :oops:
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Re: Haisuli's training

Postby haisuli » Tue Apr 02, 2013 4:20 pm

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
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Re: Haisuli's training

Postby haisuli » Fri Apr 05, 2013 2:39 pm

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
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Re: Haisuli's training

Postby haisuli » Sun Apr 07, 2013 4:34 pm

1.5 hour futsal-train, just playning.

Ankle was fine, almost pain free :wink: Overall went very well, running endurance has improved etc.
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Re: Haisuli's training

Postby haisuli » Mon Apr 08, 2013 4:07 pm

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
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Re: Haisuli's training

Postby haisuli » Wed Apr 10, 2013 1:28 pm

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

Hip belt squat:
20+30 @ 60 kg
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