Author Topic: Sergio's training log  (Read 99595 times)

Offline Sergio

  • Administrator
  • Legend Member
  • *****
  • Posts: 1665
  • Karma: +1/-0
    • View Profile
Re: Sergio's training log
« Reply #200 on: September 23, 2016, 06:52:53 PM »
Number 49:

Bench dbs press: 10 X 10 ; 10 X 11 ; 8 X 13
Bent over BB row: 10 X 22 ; 10 X 24
One db triceps curl: 10 X 5 ; 10 X 6 ; 4 X 8
One db biceps curl: 8 X 9 ; 8 X 10
Military press: 6 X 20 ; 6 X 22 ; 3 X 25 ; 1 X 35 (12 kg for 47)
Squats: 12 X 25 ; 9 X 35 ; 5 X 40
Leg raise: 23


Offline Sergio

  • Administrator
  • Legend Member
  • *****
  • Posts: 1665
  • Karma: +1/-0
    • View Profile
Re: Sergio's training log
« Reply #201 on: September 25, 2016, 02:33:17 PM »
Number 50:

Bench dbs press: 12 X 10 ; 12 X 10
One db bent over row: 12 X 10 ; 12 X 10
Std BB triceps curl: 10 X 12 ; 8 X 14 ; 10 X 9
Std BB biceps curl: 8 X 19 ; 8 X 19 ; 2 X 27 (my PR is 1 X 37 strict curl. Stronger)
One db press: 6 X 10 ; 6 X 10
Squats: 12 X 10; 12 X 25
Leg raise: 20


Offline Sergio

  • Administrator
  • Legend Member
  • *****
  • Posts: 1665
  • Karma: +1/-0
    • View Profile
Re: Sergio's training log
« Reply #202 on: September 27, 2016, 07:37:44 AM »
Number 51:

Bench dbs press: 10 X 10 ; 10 X 11
Bent over BB row: 10 X 22 ; 10 X 24
One db triceps curl: 10 X 6 ; 8 X 7 ; 5 X 8 Stronger
One db biceps curl: 8 X 9 ; 8 X 10 ; 4 X 11 Stronger
Military press: 6 X 20 ; 6 X 23
Squats: 10 X 25 ; 10 X 30
Leg raise: 21


Offline Sergio

  • Administrator
  • Legend Member
  • *****
  • Posts: 1665
  • Karma: +1/-0
    • View Profile
Re: Sergio's training log
« Reply #203 on: September 29, 2016, 09:28:14 AM »
Number 52:

Bench dbs press: 10 X 11 ; 10 X 11
One db bent over row: 10 X 11 ; 10 X 11
BB triceps curl: 10 X 12 ; 10 X 13
BB biceps curl: 8 X 17 ; 6 X 22
One db press: 6 X 10 ; 6 X 11
Squats: 10 X 20 ; 10 X 30
Leg raise: 22

Not an strong day


Offline Sergio

  • Administrator
  • Legend Member
  • *****
  • Posts: 1665
  • Karma: +1/-0
    • View Profile
Re: Sergio's training log
« Reply #204 on: September 30, 2016, 10:25:09 PM »
Number 53:

I couldn't wait till tomorrow!

Bench dbs press: 10 X 11 ; 10 X 12
Bend over BB rowing: 10 X 22 ; 10 X 25
One db triceps curl: 10 X 6 ; 9 X 8 ; 2 X 9
One db biceps curl: 8 X 10 ; 5 X 11 ; 3 X 12
One db press: 6 X 10 ; 4 X 11 ; 4 X 12
Squats: 10 X 20 ; 10 X 30 ; 5 X 40 I could do more reps, but prefered being cautious since the pain of the last week
Near 34 cm of arm. Stronger!!


Offline Sergio

  • Administrator
  • Legend Member
  • *****
  • Posts: 1665
  • Karma: +1/-0
    • View Profile
Re: Sergio's training log
« Reply #205 on: October 02, 2016, 01:10:19 PM »
Number 54:

Bench dbs press: 10 X 11 ; 10 X 13 Stronger
One db bent over row: 10 X 12 ; 10 X 12
Bb triceps curl: 10 X 12 ; 10 X 14 ; 3 X 17
BB biceps curl: 6 X 17 ; 6 X 22 ; 3 X 27
Behind the neck press: 6 X 20 ; 6 X 20 a lot time without doing it. Big pressure in the neck
Squats: 12 X 20 ; 10 X 30 ; 6 X 40
Leg raise: 25

Good. Stronger, but Now I have to increase the reps one by one in nearly all the exercises. Only the bench dbs press and the BB row are still easy. Squating 40 kg isn't hard, but prefer go slow.


Offline Sergio

  • Administrator
  • Legend Member
  • *****
  • Posts: 1665
  • Karma: +1/-0
    • View Profile
Re: Sergio's training log
« Reply #206 on: October 05, 2016, 10:25:58 AM »
Number 55:


Bench dbs press: 11 X 11 ; 11 X 13
Bend over BB rowing: 10 X 22 ; 10 X 26
One db triceps curl: 10 X 6 ; 10 X 8 ; 3 X 9 too hard
One db biceps curl: 8 X 10 ; 6 X 11 ;
One db press: 6 X 10 ; 6 X 11
Squats: 10 X 20 ; 10 X 30 ; 7 X 40 Easier
Sit ups: 15



Offline Sergio

  • Administrator
  • Legend Member
  • *****
  • Posts: 1665
  • Karma: +1/-0
    • View Profile
Re: Sergio's training log
« Reply #207 on: October 07, 2016, 01:34:59 PM »
Number 56:

keeping going.

Bench dbs press: 10 X 10 ; 10 X 10
One db bent over row: 10 X 10 ; 10 X 10
BB triceps curl: 10 X 12 ; 8 X 15
BB biceps curl: 8 X 17 ; 6 X 22
BB Press behind the neck: 6 X 20 ; 6 X 20 easier
Squats: 10 X 20 ; 10 X 30 ; 8 X 40 ; 3 X 45 the first time above 40 kg in 5 years!!
Leg raise: 20

In the last days I had been suffering some discomfort in the pit of my stomach and a lot of belching , something that had already happended to me in the end of my hard workouts of the past. So I have decided to deload the first two exercises. In the arms exercises I was without focus, so the lost of strength seems normal.
But I am very happy that this doesn't cause me to stop training. Now I feel good and without discomfort.
The squats is lighter day after day even today I have no real focus also.


« Last Edit: October 08, 2016, 09:23:39 AM by Sergio »

Offline Sergio

  • Administrator
  • Legend Member
  • *****
  • Posts: 1665
  • Karma: +1/-0
    • View Profile
Re: Sergio's training log
« Reply #208 on: October 08, 2016, 09:19:14 AM »
Number 57:

Extra exercises day:

Bb upright row: 8 X 12 ; 8 X 14
Reverse BB curl: 8 X 12 ; 8 X 12
Wrist curl: 10 X 14 ; 10 X 14
BB calf raises: 15 X 30 ; 15 X 40
Free weight lunges: 8 - 8
Harmstring stretching: 10 X 14 ; 10 X 14
Db kickbacks: 8 X 5 ; 8 X 5
Floor push ups: 7 -7

« Last Edit: October 08, 2016, 09:24:36 AM by Sergio »

Offline Sergio

  • Administrator
  • Legend Member
  • *****
  • Posts: 1665
  • Karma: +1/-0
    • View Profile
Re: Sergio's training log
« Reply #209 on: October 09, 2016, 10:47:30 AM »
Number 58:

Bench dbs press: 10 X 10 ; 10 X 11
Bend over BB rowing: 10 X 22 ; 10 X 24
Std BB triceps curl: 10 X 13 ; 8 X 16 Stronger
Std BB biceps curl: 8 X 19 ; 8 X 22 Stronger
BB Press behind the neck: 6 X 20 ; 6 X 22
Squats: 10 X 22 ; 10 X 32 ; 10 X 40 Stronger
Sit ups: 16
Leg raise: 15