Haisuli's training, alive again

[haisuli]

Bench press:
20 @ 20 kg
12 @ 60 kg
12+10+8 @ 80 kg
10 @ 60 kg (narrow grip)
Probably could have done some more reps (maybe 1-2 /set) with that 80 kg, but without a spotter didn't want to go max reps.

Incline chest press:
3x10 @ 60 kg

Triceps press:
15 @ 60 kg
12 @ 70 kg
12 @ 80 kg

Cable pushdown:
15 @ 25 kg
10 @ 30 kg
5 @ 35 kg

[haisuli]

Row (with chest support pad):
15 @ 80 kg
10 @ 100 kg
8 @ 120 kg
3 @ 140 kg
2 @ 150 kg
3 @ 140 kg
8 @ 120 kg
14(F on 15th) @ 100 kg
20 @ 80 kg

Preacher cable curl:
12+12+9(F on 10th) @ 40 kg

Short sandbag session with bare hands.

Row machine: http://www.technogym.com/media/immagini/1564_546_row_big.jpg
Putting 150 kg plates in this apparatus is not equal to pull 150 kg free weights. Unfortunately.

[haisuli]

Saturday:
Futsal game, lost 0-1. Good game, opponent hasn't lost a game on this season. Shoots and controlling of game were very even. Got exhausted about 10 min before end, so there is some improvement happened.

Today:
Bench press:
20 @ 20 kg
12 @ 60 kg
10 @ 80 kg
5 @ 100 kg
1 @ 110 kg (barely)
6 @ 90 kg
6(F on 7th) @ 90 kg
3(F on 4th) @ 90 kg (totally tired, heh)
10 @ 60 kg (narrow grip, legs up)

Expectations were bit higher.

Push press:
10 @ 50 kg
5 @ 60 kg
10 @ 50 kg
Quite easy with probably very poor form.

Incline chest press:
10+11+9 @ 60 kg (yeah, bench pressing took it all)

Dumbbell bent over row:
10 @ 40 kg
8 @ 43.5 kg
5 @ 50 kg
5 @ 50 kg
Haa, also left hand was ok, no problems to do same reps with that. 40 and 50 kg db's hand good handle, no grip problems.

Some fooling on tatami with daughter: running competitions (on & backwards), ball throwing etc.

[haisuli]

Hurry home training with kettlebells:

One hand clean & press:
10 @ 24 kg

Split squat (KBs hanging in both hands):
20 @ 2x24 kg (=10 reps/leg)

One hand clean:
20 @ 24 kg

Squat (KBs hanging in both hands):
30 @ 2x24 kg

Calf raise (KBs hanging in both hands):
20 x 2x24 kg

[haisuli]

Got rib injury on Sunday while trying to make smooth swing move from ladders. Wasn't that smooth. I hit ladder's mount with lowest rib-bone on right side with pressure of my body weight. Quite painful when breathing deep or lying but otherwise ok.

Trying to figure out some training:

Bench press:
lying on the bench was so painful that no need to even try more

Cable push down (shows too much weight):
25 @ 40 kg
15 @ 50 kg
10 @ 60 kg
15 @ 50 kg
20 @ 40 kg
No problems.

Hip belt squat:
30 @ 50 kg
20 @ 80 kg
5 (F on 6th) @ 100 kg
Surprising that no problems with this.

Deep back squat:
15 @ 50 kg

Front squat:
Achy.

Cable pulldown:
15 @ 60 kg (rear)
achy when trying underhand grip

Cable curl (shows too much weight):
20 @ 40 kg

Fuck this shit.

[haisuli]

Yesterday: home training with kettlebells:

One hand strict press:
4x20 @ 12 kg

Split squat (KBs hanging in both hands):
20 @ 2x24 kg (=10 reps/leg)

Squat (KBs hanging in both hands):
2x30 @ 2x24 kg

Shrug (KBs hanging in both hands):
2x30 @ 2x24 kg

One hand curl:
2x15 @ 12 kg

Calf raise (KBs hanging in both hands):
20+30 @ 2x24 kg

Chest is more painful after KB training. It pops (can be felt also with hand) sometimes when raising right hand up & bending backwards. I think it shouldn't be like this, other side doesn't pop that way.

[haisuli]

Tried bench press, no way. Still same, even lying hurts, pressing with 20 kg bar hurts more. Same with rowing. But something can be done:

Incline chest press (apparatus):
3x12 @ 60 kg (assuming that apparatus' bars weights about 20 kg)

Wide chest press (apparatus):
12 @ 40 kg plates+apparatus' bars
10 @ 60 kg plates+apparatus' bars
2x10 @ 80 kg plates+apparatus' bars

Weird that I can do pressing with apparatus. Maybe it's because wider back support, sitting etc.

Preacher cable curl:
12 @ 40 kg
8 @ 50 kg
12 @ 40 kg

Tried to cable push down, but started to hurt. Could be done on last week, fuck that.

[haisuli]

Hip belt squat:
20 @ 55 kg
8 @ 85 kg
1 (F on 2nd) @ 110 kg
F @ 115 kg

Deep back squat:
3x10 @ 60 kg

Standing weighted calf raise (with barbell):
2x20 @ 60 kg

Tried to DL, hurted. Funny that squat can be done without big pain, but DL not. Interesting.

[haisuli]

Incline chest press (apparatus):
15 @ 60 kg (assuming that apparatus' bars weights about 20 kg)
15 @ 70 kg
10 @ 80 kg
13 @ 70 kg
10 @ 60 kg shoulders on fire

Wide chest press (apparatus):
10 @ 40 kg plates+apparatus' bars
12 @ 60 kg
12 @ 80 kg
10 @ 90 kg
8 @ 100 kg

Curling machine:
12+12+8+7 @ 40 kg

Cable pushdown:
3x15 @ 50 kg (not that much weight in reality)

Tried bench press with bar, didn't hurt as much as last week. Looks like rib is recovering.

[haisuli]

Hip belt squat:
20 @ 50 kg
10 @ 80 kg
5 @ 100 kg
1 @ 115 kg

Back squat:
10 @ 70 kg
10 @ 80 kg
10 @ 90 kg
Quite deep ones, clearly lower than powerlift standards. I think last time with over 80 kg was somewhere three years ago. Not going to break back with 1 rm etc, but nice to lift even with these weights without any problems. And quite happy with the reps after heavy hip belt squatting.

DL:
15 @ 60 kg
Yeah, just testing.

Push press:
10 @ 40 kg
10 @ 50 kg
3 @ 60 kg
4 @ 60 kg

Bench press:
20 @ 20 kg
20 @ 60 kg
Hooray! Not much pain. Rib is getting fine.

Chin up (bodyweight):
12 underhand
7 hammer
Rib started to ache, so it was enough for today.

[haisuli]

Rib is recovered. But for keeping balance even I hurt my left knee in bike accident. I was cycling to work on Mon and brakes didn't work when going downhill. Then brakes locked and stayed locked until I pulled cables free after landing. Cables were frozen, weather turned so fast from + degrees to -15 deg C and I was traveling short time in warm train. Most likely that condensed humidity to cables and they totally got frozen. Anyway, I was cycling with biggest gear before falling, speed was maybe appr. 30 km/h. There was frozen slush on street which was hard and choppy, without that there probably wouldn't happened nothing but sliding and maybe small scratches. Because it happened on my way to work it's counted as a work accident and work place insurance will cover it. Nothing serious I guess (hope), next week there's second check by doctor. Now he's suspecting some meniscus injury, but I think it should be more achy when walking if so.

Today travel to gym by bus instead of cycling/walking:

Bench press:
20 @ 20 kg
10 @ 60 kg
10 @ 80 kg
8 @ 90 kg
3 @ 100 kg
Quite satisfied after about month break in bench.

Incline chest press (apparatus):
10 @ 60 kg (assuming that apparatus' bars weights about 20 kg)
6 @ 80 kg

Wide chest press (apparatus):
10 @ 60 kg plates+apparatus' bars
8 @ 80 kg plates+apparatus' bars

Row (with chest support pad):
20 @ 40 kg
15 @ 80 kg
2x12 @ 100 kg
5 @ 120 kg
Only bit uncomfortable feeling on chest.

Cable pulldown:
15 @ 60 kg (rear)
10 @ 70 kg (rear)
5 @ 80 kg (hammer)

[haisuli]

"Good" luck continues: had vomiting disease on last Thu-Fri. Still feeling weaker than usual, if possible Knee is sore, but easy walking and cycling is possible without remarkable pain.

Keeping it easy today

Bench press (easy pumping):
20 @ 40 kg
20 @ 50 kg
15 @ 60 kg
10 @ 80 kg

Cable pushdown:
3x12 @ 60 kg

Cable curl:
8 @ 60 kg
2x12 @ 50 kg

Cable machine shows weights incorrectly.

Strict press (fast pumping):
20 @ 30 kg

[haisuli]

Been hurry & tired week. Knee is maybe bit better or then I'm just getting used to it. Still more than 2 kg lighter than before last week's vomiting disease. That's not bad, especially because it looks like it's mostly from belly and cheeks, heh!

Today theme was opposite movements.
Bench press:
25 @ 30 kg
15 @ 60 kg
10 @ 80 kg
10 @ 80 kg
9 @ 80 kg (last rep barely)

Row (with chest support pad):
15 @ 80 kg
12 @ 100 kg
6 @ 120 kg
3 @ 140 kg

Mil. strict press:
10 @ 40 kg
10 @ 40 kg
4 @ 50 kg
3 @ 50 kg
3 @ 50 kg (F. on 4th)

Cable rear pull down:
12 @ 70 kg
8 @ 80 kg
5 @ 80 kg
6 @ 70 kg

Few minute sandbag session.

[haisuli]

Hurry session:

Cable pushdown (in reality there's maybe 2/3 of weight shown):
25 @ 40 kg
15 @ 50 kg
8 @ 60 kg
7 @ 65 kg
3 @ 70 kg
20 @ 50

Cable curl:
15 @ 40 kg
12 @ 45 kg
8 @ 50 kg
6 @ 55 kg
16 @ 40 kg

some lower back & abs exercise

[haisuli]

Have had some minor flu or bad allergy or mix of those for few days. Left knee has been better, but still not bending as much as right.

Today:
Bench press:
20 @ 20 kg
15 @ 60 kg
10 @ 80 kg
6 @ 90 kg
1 @ 100 kg Felt fucking heavy
15 @ 60 kg

Pull/chin up:
10 underhand @ bw
2 underhand @ +15 kg
1 underhand @ +20 kg
1 underhand @ +25 kg
F underhand @ 27.5 kg
10 hammer @ bw
9 overhand @ bw
9 underhand @ bw
5 hammer @ bw

Short sandbag punching session.

Bench sucked, pull/chin up was decent.