Haisuli's training, alive again

[haisuli]

Bench press:
20 @ 20 kg
10 @ 60 kg
5x5 @ 90 kg

DB standing shoulder press:
8 @ 18 kg
3x7 @ 20 kg

[haisuli]

Hip belt bar squat:
15 @ 50 kg
5+5 @ 90 kg
3+3+3+3+F @ 100 kg

Calf raise:
2x30 @ bw

[haisuli]

Swimming hall's gym:

10 underhand chin up

Cable pulldown:
10 rear @ 70 kg
5x5 underhand @ 95 kg

DB bent over row:
3x15 @ 25 kg (heaviest DB that I found)

DB hammer curl:
3x8 @ 17.5 kg

few minute sand bag session, some abs and supermans

[haisuli]

Cycling: 1:00 h, 17.9 km. Excuses : part of the roads were muddy, icy or soft, temperature was 0 deg.C (too cold for my lugns).

[haisuli]

Yesterday:
1.5 h futsal. Hard.

[haisuli]

Bench press:
20 @ 20 kg
10 @ 60 kg
3x8 @ 82.5 kg

DB standing shoulder press:
3x8 @ 20 kg

Felt bit low on energy...

[haisuli]

Yesterday:

Pull/chin ups (bw):
12 ring
12 underhand
12 hammer

DB bent over row:
3x10 @ 35 kg

DB hammer curl:
3x10 @ 16 kg

[haisuli]

Bench press:
20 @ 20 kg
10 @ 60 kg
4x5 @ 92.5 kg

DB standing shoulder press:
3x10 @ 20 kg (lasts with bit cheating)

Swimming

[haisuli]

Hip belt bar squat:
15 @ 50 kg
3x10 @ 90 kg (knee wraps on 2nd and 3rd set)

Calf raise:
2x30 @ bw

Some abs, supermans, stretching.

Swimming. Daughter is learning to swim. She can swim couple of meters so it's just about getting more courage.

[haisuli]

Pull/chin ups (bw):
12 ring
12 hammer
12 underhand

DB bent over row:
3x8 @ 40 kg
4 @ 50 kg (quite shitty ones, grip problems)

DB hammer curl:
3x10 @ 18 kg (bit cheating with lasts)

[haisuli]

Bench press:
20 @ 20 kg
10 @ 60 kg
11+11+10 @ 80 kg

Dip (apparatus is shaky and shitty):
3x10 @bw

[haisuli]

Just after pizza :

10 underhand chin up

Cable pulldown:
10 rear @ 70 kg
4x4 underhand @ 100 kg

DB bent over row:
4x4@ 50 kg (last ones were crap, couldn't keep grip well)

DB hammer curl:
3x6 @ 20 kg (last ones were quite swinging)

Short and easy set of hydro running, fooling and practicing swimming with daughter.

[haisuli]

Hip belt bar squat:
15 @ 50 kg
11(F on 12)+12+16(F on 17) @ 90 kg (knee wraps)

Calf raise:
2x30 @ bw

Bench press:
20 @ 20 kg
10 @ 60 kg
4x4 @ 95 kg

Somehow I just lost balance during the first squat set on 90 kg. Overall I'm very satisfied with this session.

[haisuli]

Pull/chin ups (bw):
3x13 ring
13 underhand
13 hammer

DB bent over row:
3x10 @ 40 kg

DB hammer curl:
3x10 @ 16 kg

[haisuli]

Hurry visit to our workplace's other office's gym:

Bench press:
20 @ 20 kg
10 @ 60 kg
3x8 @ 85 kg

Lever incline bench press:
3x10 @ 50kg+levers=70?kg