Haisuli's training, alive again

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Re: Haisuli's training, alive again

Postby haisuli » Sun Apr 06, 2014 6:29 pm

Strict press:
10 @ 40 kg
5 @ 50 kg
6 @ 50 kg
5 @ 50 kg

Clean & press:
2 @ 50 kg
Not good for knee -->

Strict press:
F @ 60 kg (heh, pressing might be my weakest exercise)

Cable rear pull down:
13 @ 70 kg
7 @ 80 kg
6 @ 80 kg
10 @ 70 kg

Cable push down and curl circuit training with minimum breaks between set:
15 @ 60 kg push down
12 @ 50 kg curl
15 @ 60 kg push down
12 @ 40 kg curl
Again, this apparatus shows weights incorrect.

Swimming & fooling in pool with family.
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Re: Haisuli's training, alive again

Postby haisuli » Wed Apr 09, 2014 4:27 pm

Planned to do short bench press session. There were people waiting for their turn to bench before me so decided to do something else.

Incline chest press:
10 @ 40 kg plates + apparatus' bars
10 @ 50 kg plates + apparatus' bars
8 @ 60 kg plates + apparatus' bars
4 @ 70 kg plates + apparatus' bars

Row (with chest support pad):
15 @ 80 kg
8 @ 120 kg
6 @ 130 kg
3 @ 140 kg

Triceps press (apparatus):
12 @ 70 (kg?)
12 @ 80
10 @ 90
Movement is quite short.
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Re: Haisuli's training, alive again

Postby haisuli » Fri Apr 11, 2014 5:52 pm

Visited doctor on yesterday. Knee is recovering, looks like no operation needed. Still not bending as much as right and there are some sore areas in knee / shin but it's better than on two weeks ago. Periosteum and ligament bruises needs time...

Today:

Pull/chin up:
10 underhand @ bw
2 underhand @ +15 kg
1 underhand @ +25 kg
1 underhand @ +30 kg
1 underhand @ 32.5 kg (bit shitty)
12 hammer @ bw
6 overhand @ bw
7 underhand @ bw

Mil. press:
10 @ 40 kg
10 @ 40 kg
5 @ 50 kg
1 @ 55 kg
10 @ 40 kg

DB shrug:
20 @ 30 kg
20 @ 35 kg
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Re: Haisuli's training, alive again

Postby haisuli » Mon Apr 14, 2014 6:56 pm

First time training legs after cycling accident. No squatting etc, but this should be ok, started carefully:

Leg extension:
15 @ 40 kg
10 @ 50 kg
10 @ 55 kg
10 @ 60 kg

Seated leg curl:
15 @ 36 kg
10 @ 41 kg
10 @ 45.5 kg
10 @ 45.5 kg

Standing calf raise (machine):
20 @ 25 kg
20 @ 30 kg
15 @ 40 kg

Easy start, no need to risk. Knee is slightly achy, but not bad. Feels promising.
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Re: Haisuli's training, alive again

Postby haisuli » Tue Apr 15, 2014 4:17 pm

Fast training while daughter's dance lesson.

Bench press:
20 @ 20 kg
10 @ 60 kg
10 @ 80 kg
10 @ 80 kg
12 @ 80 kg
5 @ 90 kg

Low row (with chest support pad):
10 @ 80 kg
10 @ 80 kg

Row (with chest support pad):
12 @ 100 kg
8 @ 110 kg

For a long time bench felt quite easy.
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Re: Haisuli's training, alive again

Postby haisuli » Wed Apr 16, 2014 2:59 pm

Heavy pull/chin up session (no extra weight), only short breaks between sets:
19 underhand
12 hammer
5 overhand
6 underhand
6 hammer
2 overhand
3 underhand
2 hammer
2 overhand
3 underhand
2 hammer
1 overhand
1 underhand
1 hammer
F overhand
1 underhand
1 hammer
1 underhand
F hammer
1 underhand

Most of the reps with decent form I think. Funny how power ended after that first set.

Then killing arms, only short break (just writing up reps) between sets:
18 @ "50" kg cable pushdown
20 @ "30" kg cable curl
15 @ "50" kg cable pushdown
18 @ "30" kg cable curl
12 @ "50" kg cable pushdown
14 @ "30" kg cable curl
9 @ "50" kg cable pushdown
12 @ "30" kg cable curl

Shoulder fly:
20 @ 5 kg (side)
20 @ 5 kg (front)
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Re: Haisuli's training, alive again

Postby haisuli » Sun Apr 20, 2014 7:45 am

Ok, time to test how the knee has recovered:

Hip belt squat:
30 @ 50 kg
25 @ 70 kg
20 @ 80 kg

Back squat:
10 @ 80 kg

Swimming with family.
I didn't go as low as usual with squats. Knee was quite ok. There's still hard lump in clock 5 if looking knee from front, but it's not that sore anymore.
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Re: Haisuli's training, alive again

Postby haisuli » Mon Apr 28, 2014 3:09 pm

I had fucking flu on last week. Now suffering birch allergy, but trying:

Bench press:
15 @ 50 kg
8 @ 80 kg
8 @ 80 kg
9 @ 80 kg
4 @ 90 kg (barely)

Dumbbell bent over row:
10 @ 40 kg
10 @ 45 kg

Cable seated row:
10 @ 70 kg
10 @ 80 kg
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Re: Haisuli's training, alive again

Postby haisuli » Tue Apr 29, 2014 6:25 pm

Hip belt squat:
30 @ 50 kg
20 @ 80 kg

Back squat:
20 @ 80 kg

Front squat:
15 @ 60 kg
Legs died totally after those back squats heh! Went bit lower than last time with those back & front squats. Not deep squatting, but could have met PL standards.

Calf raise with good stretching (high step):
2 x 25 @ bw
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Re: Haisuli's training, alive again

Postby haisuli » Thu May 01, 2014 4:07 pm

Heh, 10 years ago, as a student and without children this wouldn't happen on May Day:

Strict press:
20 @ 20 kg
10 @ 40 kg
6 @ 50 kg
2 @ 55 kg
15 @ 40 kg

Cable rear pull down:
15 @ 60 kg
12 @ 70 kg
8 @ 80 kg
4 @ 90 kg

Cable push down and curl circuit training with very short breaks between set:
15 @ 30 kg push down
15 @ 20 kg curl
15 @ 30 kg push down
15 @ 20 kg curl
15 @ 30 kg push down
10 @ 20 kg curl
6 @ 30 kg push down
7 @ 20 kg curl

Punching with 5 kg db's, straight and hooks.

Abs crunches, supermans and running in spurts on tatami.
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Re: Haisuli's training, alive again

Postby haisuli » Mon May 05, 2014 3:47 pm

There would have been a football game but I had to look after children tonight so decided to kill my legs after work at gym:

Hip belt squat:
20 @ 65 kg

Then 5 min back squat challenge with own weight (82.5 kg) in barbell:
45 reps ! :P

After all this shit with back injury and minimum training I'm actually very satisfied. At least some power in my toothpick legs. :wink:

Ok, let's continue after easy warm up:

Back squat:
12 @ 90 kg
Heh, legs are shaking!

Hip belt squat:
5 @ 90 kg
2 (F on 3rd) @ 100 kg
Now it's done. :twisted:
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Re: Haisuli's training, alive again

Postby haisuli » Tue May 06, 2014 6:14 pm

Bench press:
20 @ 20 kg
15 @ 60 kg
8 @ 80 kg
5 @ 90 kg
4 @ 100 kg
1 @ 110 kg :wink:

Row (with chest support pad):
15 @ 80 kg
8 @ 120 kg
4 @ 140 kg
8 @ 120 kg
15 @ 80 kg
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Re: Haisuli's training, alive again

Postby haisuli » Fri May 09, 2014 7:14 pm

Very tired after wake up 3 am and sleeping 45 min on my workroom floor. Third day when working around the clock, feels like having hangover.

Chin up:
10 @ bw
3 @ +10 kg
2 @ +20 kg
1 @ +30 kg
F @ +35 kg


15 @ "50" kg cable pushdown
15 @ "40" kg cable curl
15 @ "50" kg cable pushdown
15 @ "40" kg cable curl
15 @ "50" kg cable pushdown
15 @ "40" kg cable curl
15 @ "50" kg cable pushdown
15 @ "40" kg cable curl
Weight was less than apparatus showed.
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Re: Haisuli's training, alive again

Postby haisuli » Wed May 14, 2014 4:42 pm

Yesterday:
First football game after several months break. Knee was quite fine, bit swollen but overall ok. We lost 2-4. I was so shitty, no running endurance at all, felt like vomiting lungs. Also ball handling was very poor, I haven't never been even decent but now it really sucked. Couldn't keep ball in control at all. With good luck I managed to do one goal. Shoot was unsuccessful, I tried to place ball in upper right corner, but couldn't reach ball properly so it slowly rolled in left lower corner while also goalie thought I would try it up and jumped there. :P
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Re: Haisuli's training, alive again

Postby haisuli » Thu May 15, 2014 3:31 pm

Bench press:
20 @ 20 kg
15 @ 60 kg
5+5+5+6 @ 90 kg

Row (with chest support pad):
15 @ 80 kg
6+6+6+7 @ 120 kg
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