Haisuli's training, alive again

[haisuli]

December 4th:
Strict Press:
10@40 kg
10@40 kg
4@50 kg
F@55kg
2@55 kg better concentration, more explosive start
12@ 40 kg

Incline chest Press:
10@40 kg plates+apparatus
7@60 kg
4@70 kg

Barbell curl:
12@25 kg
12@25 kg

DB curl:
9 @ 12.5 kg

Cable pushdown:
12@20 kg
10@25 kg
10@25 kg

December 7th:
Futsal, lost 2-7. They were good, we were bad. My condition sucked.

December 9th:
Bench Press:
20@20 kg
12@60 kg
6@90 kg
3@100 kg
1@105 kg
6@90 kg
10@80 kg
15@60 kg

Hack squat:
12@45 kg plates+sled
8@70 kg
4@100 kg

Back squat:
17@ 80 kg (lack of cardio endurance)
5@100 kg (quite easy)


Today:

Still not fully recovered from flu, last night throat was so sore when swallowing that sleeping was shitty... Today it was better, I took nap and after that I felt myself fit enough for some training:

Row (with chest support pad):
15@80 kg
10@100 kg
6@120 kg
2.5@140 kg (3rd wasn't full row)
20@ 80 kg

Rear cable pull down:
8@70 kg
8@70 kg
8@70 kg

Cable push down:
15@50
10@54
10@54

Curling machine:
10@35 kg
8@35 kg
4@35 kg
3@35 kg

[haisuli]

Friday:
DL:
20@60 kg

Short ergobike session. Testing our workplace's new ergobike two sets, first up to 400 W and second up to 800 W (for few seconds, heh).

Sandbag

Today:
Bench press:
20@20 kg
12@60 kg
8@82.5 kg (my current bw)
8@82.5 kg
10@82.5 kg
8@82.5 kg
15@60 kg

DB Arnold Press:
12@16 kg
12@16 kg
8@16 kg

Cable pushdown:
12@60
10@60
8@60

[haisuli]

Yesterday:
Squat:
some warm up with 60 kg
50@82.5 kg (bw~82 kg) in 5 min.
10@100 kg
Not bad, quite happy with this. My best is 52 reps in 5min, I did it in May. After few month sickness and just few leg training session this is fine I think.

Sumo dl:
20@60 kg
10@80 kg
10@80 kg
10@80 kg
Easy, temptation to go heavier.

Few min ergobike-session.

Today:
Chin up:
30@bw in 5 min
I tried this 5 min thing also with chin ups. This was quite a big disappointment. After doing two 8 sets and one 6 there was a total stuck, only 2 reps and singles after that. It's been a while since good chin up training sessions, but still...

Cable rear pull Down:
8@ 70 kg
8@ 70 kg
7@ 70 kg fuuckk

BB curl:
12@28 kg
12@28 kg

[haisuli]

December 25th:
Bench Press:
20@20 kg
12@60 kg
8@80 kg
3@100 kg
3@100 kg
3@100 kg
3@100 kg (last was shitty)

Strict Press:
12@40 kg
4@50 kg
4@50 kg
4@50 kg

Cable pushdown:
20@ "40"
13@"50"
6@ "59"

Fooling on tatami with daughter.

December 30:
Wall climbing! Also some bouldering. It was nice, I have tried it only couple times before. Climbed on several (~12) walls up to 14 meters, went surprisingly well. Most of the walls were quite easy but there was one with negative angle. I was able to climb up all walls.

January 2nd:
few minute ergocycle

Barbell back squat:
10 @ 60 kg
10 @ 80 kg
10 @ 100 kg
2 @ 110 kg light, but upper back started to twinge so stopped

Hip belt squat:
20 @ 60 kg
10 @ 80 kg
1 (f on 2nd) @ 100 kg
20 @ 60 kg

Calf raise:
20 @ bw
30 @ bw

Looks like it just facet joint problem, later it popped back in normal position with little force. Muscles round it are sore and tight, but I think it'll be fine soon.

[haisuli]

Jan 4:
Bench Press:
20 @ 20 kg
12 @ 60 kg
10 @ 80 kg
10 @ 80 kg
10 @ 80 kg

Incline chest press:
12 @ 40 kg plates +apparatus
6 @ 60 kg
6 @ 60 kg
12 @ 40 kg

Cable pushdown:
12 @ "50"
10 @ "59"
10 @ "54"

some leg curl

After that:
Heavy flu, again. Brochitis, sinuitis etc. Fuck that! No training for about 4 weeks...

Feb 2:
Bench Press:
20 @ 20 kg
15 @ 60 kg
8 @ 80 kg
9 @ 80 kg
12 @ 60 kg quite narrow
8 @ 60 kg narrow

Strict press:
15 @ 20 kg
5 @ 40 kg
20 @ 20 kg

Cable pushdown:
15 @ "50"
12 @ 50
12 @ 50

Out of power...

Feb 5:
Front squat:
20 @ 20 kg
10 @ 65 kg

Back squat:
10 @ 75 kg
10 @ 85 kg

Leg extension:
12 @ 40 kg
12 @ 40 kg
10 @ 50 kg

Seated leg curl:
20 @ 27.5 kg
13 @ 36 kg
12 @ 41 kg
10 @ 45.5 kg

Supermans

Feb 6:
Pull/chin up:
10 underhand @ bw
5 underhand @ 10 kg
1 underhand @ 20 kg
1 underhand @ 25 kg

Overhand Chin up:
5 bw, Hanging With 4 fingertips
3 bw, 3 fingers
1 bw, 2 fingers
1 bw, 2 fingers

7 Hammer @ bw

DB Bent over Row:
10 @ 45 kg
8 @ 45 kg

BB curl:
12 @ 27.5 kg
11 @ 27.5 kg
10 @ 27.5 kg

Today:
Futsal training ~1.5 h. Felt heavy, still not recovered from flu.

[haisuli]

Feb 9:
Bench Press:
20 @ 20 kg
12 @ 60 kg
8 @ 80 kg
8 @ 80 kg
12 @ 60 kg

Incline chest Press:
3x10 @ 40 kg plates+levers

DB shoulder Press standing:
12 @ 12.5 kg

DB Arnold Press:
2x8 @ 15 kg

Cable push Down:
15 @ 45 kg
10 @ 50 kg
10 @ 50 kg

Tired training...

Feb 11:
Chin up, underhand:
10 @ bw

Row (with chest support):
20 @ 40 kg plates + bars
12 @ 80 kg
9 @ 100 kg
9 @ 100 kg
9 @ 100 kg

Cable pulldown:
15 @ 50 kg rear
7 @ 65 kg rear
5 @ 70 kg rear damn i was weak!
8 @ 65 kg rear wide shovel
8 @ 65 kg Front shovel
4 @ 80 kg Front shovel

Curling machine:
10 @ 25 kg
10 @ 25 kg
12 @ 20 kg

Feb 12:
Squat:
20 @ 20 kg
12 @ 60 kg
10 @ 80 kg
10 @ 100 kg
8 @ 110 kg
1 @ 120 kg
5 @ 120 kg

Hack squat:
7 @ 75 kg (+sled)
3 @ 100 kg

Yeah! That 120 kg was satisfying after four year back problems and very small amount of barbell squatting.

[haisuli]

Feb 17:
Bench press:
20 @ 20 kg
12 @ 60 kg
8 @ 80 kg
8 @ 80 kg
7 @ 80 kg (probably could done more reps, but no spotter...)
1 @ 100 kg (barely)
Bench is still so shitty after flu.

Few fast set of strict press with bb (20 kg)

Shrug:
12 @ 29.2 kg
13 @ 26.8 kg
15 @ 23.8 kg

Cable pushdown:
15+12+12 @ 50

Today:
Hurry holiday, fast kettlebell training session, making evening snack for children between sets.

All one hand things are same for both hands.

One hand clean & press:
20 @ 12 kg

Front raise:
20 @ 12 kg

Squat (KBs hanging on both hands):
20 @ 2x24 kg

Strict press, both hands:
5 @ 2x24 kg

Lunge:
10/leg @ 2x24 kg

One hand strict press:
10 @ 24 kg

Squat:
30 @ 2x24 kg

One hand clean & press:
10 @ 24 kg

One hand curl:
10 @ 12 kg

Lunge:
10/leg @ 2x24 kg

Front raise:
20 @ 12 kg

Shrug:
30 @ 2x24 kg

Some abs

[haisuli]

Today:
Chin up:
10 @ bw

Row (apparatus with chest support pad):
20 @ 20 kg
12 @ 80 kg
10 @ 100 kg
10 @ 50 kg one hand
12 @ 50 kg one Hand

Cable pulldown:
12 @ 50 kg rear, wide grip
10 @ 70 kg front, shovel
2 (f on 3) @ 90 kg underhand
Lats and back went totally out of power at This point...

Curling machine:
12+11+12 @ 20 kg

Upper body is still quite weak after flu...

[haisuli]

Bench press:
25 @ 20 kg
25 @ 40 kg
20 @ 50 kg
10 @ 70 kg
10 @ 75 kg
5 @ 82.5 kg "only" 5 reps more and it would have been decent set
13 @ 72.5 kg
Ok, I was in a hurry and time between some sets was quite short. Still it was quite shitty.

Row (apparatus With chest Support pad):
16 @ 80 kg
16 @ 80 kg
20 @ 80 kg
8 @ 100 kg