yesterday evening weight training:
Pullups:+10Kilo66reps
Dips:+15Kilo1212reps
HSPU11*1 reps actually a few more but they weren’t full rom so you can’t count them
Squats:70Kilo10reps, 72,5Kilo8reps, 75Kilo*5reps
Deadlift: 95Kilo55reps
exercise for rear delts: 2 sets
rotator cuff work: 2 Sets
yesterday track:
warm up…
5*50meter light build ups? don’t know how to call them
afterwards
3*200 meter, wasn’t worth to take the time, but just for fun I clocked the last one 32 sec, I expected something about 40 sec, but I felt very good and fast even I maybe run around 60%.
In 6 weeks I hope I will be back and maybe a bit faster…
felt a bit better
yesterday weight training:
Pullups: +10Kilo66*5reps
Dips: +20Kilo1010*7 reps cool 
HSPU:1111 reps
exercise for rear delts: 2 sets 15 reps 12Kilo
Shrugs barbell: 60Kilo1010*10 reps
dumbbell decline bench press: 22Kilo*16 30sec brea *10 or 12? 30sec break *6 reps
curls:17Kilo66reps
barbell curls: 30Kilo*10 burnout
triceps extension overhead:7Kilo1616 reps
rotator cuff:3*15 reps
done
today track:)
yesterday track:
light training
warm up
5*50 meter build ups
3*200 meter, clocked the last one for fun again… 30,75 sec
cool down
I could feel a slight hm pain lets see how it feels on monday if it still is there I maybe will see the docter to get a cortison or cortisol?? injection. Will see
yesterday weight training:
to get my lazy ass in gear…
Pullups: +10Kilo86 reps cool
Dips:+20Kilo1010 reps
HSPU:21,5(lost balance)*2 reps nice
Squats:70Kilo11 reps
72,5Kilo9reps
75Kilo*6reps
Semi-Sumo-Deadlift: 95Kilo56 reps damn this was heavy but great
rear delt exercise: 14,5Kilo*6 or 7 *8 reps
rotator cuff work: 3*15 reps
today track
I ordered a cable station for my homegym, it maybe arrives in a few days, yeah then I will have a lot of new exercises to try…
Greece beat Germany in basketball today 
Oh really,
never mind the only thing that matters is the
medals table, and I can’t find Greece there 
I missed this, because I had an accident on monday and I couldn’t watch olympia 
and won’t be able to train my until this weekend or monday :o
I don’t know what you’re talking about… :o
Hope you get well soon ! What happened?
Thank you!
I was on my bike and wanted to turn into a curve, anticipatory, I looked in the mirror and couldn’t see anyone, but as I noticed a few seconds later, there was a person, hidden in the dead space and booom we crashed, I hurt both knees and some of my fingers :rolleyes: , the other one just scraped his knee, that’s my typical luck
Now the knee peen is better, and I can slowy bend my fingers again…
my fingers are ok enough to train,
and my calbe station is ready to train with…
weights:
Pullups: +10Kilo85*4 not sure about the last 2 sets
Dips:+20Kilo1010*4 reps
HSPU light: 11*1 reps
Face Pulls:1515reps
one armed pulldowns: 1515 nice stretch, long negative, fast positive
cable cross for “upper chest”:1215reps
biceps curls superset pushdowns one armed 2 sets each
barbell curls:30Kilo118reps
rotator cuff work:3*15 reps
for the cables I won’t write down the weights…
today:
30 min light jogging
after
2 sets of woodchoppers(from above)
3 sets weighted crunchs cables
9 sets grip training, forearm training
yesterday:
30 min light jogging
3 sets of weighted ab crunches
weights legs:
Squats: 75Kilo56*7 reps
one leg deadlift: 30Kilo66*6 reps
exercise for butt with cables:10Kilo1212*12 reps
hip flexor with calbes:10Kilo1212*12reps
yesterday:
30 min light jogging
tried to sprint a bit, but I still felt a strange feeling in my feet, damn this sucks…
4 sets of ab training
5? sets of grip training
today later… my new trainingsroutine begins…
yesterday:
back,biceps and a bit legs:
Pullups:+10Kilo86*5
one arm pulldowns: 2 sets
face pulls: 3 sets
one arm seated rows: 2 sets
fronsquats:70Kilo86reps
semi-sumo-deadlift:95Kilo56reps
cable curls one armed: 2 sets
cable curls “barbell”: 2 sets
rotator cuff:3 sets 15 reps
done
great…
Dips: +22,5 Kilo108*4 reps
Cable Flys flat bench: 2 sets
Cable cross for upper chest: 2 sets
one armed shoulder press standing:17Kilo88*8reps
bent over lateral rise one armed with cable for rear delts: 2 sets
lateral rise standing cable one armed: 2 sets
???
triceps pushdowns: 3 sets
2 sets forearm work
2 sets gripstrength
2 sets rotator cuff
done, great
41 min jogging the last 10 mins I ran pretty fast,
had a great feeling
afterwards:
weighted crunches followed by unweighted crunches two times , total 2 sets of abs
If I go on doing this endurance “runs” I will turn into an endurance freak kidding
I want to sprint again
but today I felt pretty good so I am confident…
Friday:
Squats:70Kilo1210*10 reps
one leg deadlift:22,5Kilo66*6reps
glut. exercise one legged: 10Kilo1212*12
hip flexor exercise one legged. 10Kilo1212*12
damn my glut was sore and full of blood
gripstrength: 6 sets
done
yesterday:
I ran the same distance as thursday but 8 sec faster
and I got pretty fucked up at a party,but I haven’t tried alcohol for some time till this.
It doesn’t happens often so it’s not that bad…
but I can’t train today…
Monday: Back,Biceps and light squats and deads
yesterday: Chest,shoulder,triceps,3 sets of grip work, rotator cuff
yesterday:
legs:
squats:70Kilo13reps
75Kilo7*7 reps
one leg deadlift: 35Kilo66*6 reps
one leg glut. exercise: 12,5Kilo1212*12 reps
hip flexor light 3 sets
adductor light 3 sets
abs 2 sets
If I am not too lazy I will run today