Sergio's training log

[Steff]

Nine workouts ahead then a 55% increase. Good work. 

[Sergio]

Thanks Steff!!
Trying to keep up the good way.
Number 29:

Bench dbs press: 12 X 10 ; 10 X 11
Db flys: 9 X 6
One db row: 10 X 11 ; 10 X 11
Bent over BB row: 11 X 22
One db triceps curl: 10 X 6 ; 8 X 7
BB triceps curl: 9 X 12
One db biceps curl: 8 X 9 ; 8 X 10
Concentration curl: 6 X 8
One db press: 8 X 9 ; 6 X 10
Frontal BB raise: 8 X 7
Reverse BB curl: 8 X 12 ; 8 X 12
Wrist BB curl: 12 X 17 ; 12 X 17
Squats: 12 X 25 ; 8 X 30
One db pullover across the bench: 10 X 9 ; 10 X 9
One leg calf work: 10 X 10 ; 8 X 10
Side bend: 20 X 10 ; 20 X 10
BB twist: 20 - 20
Twist sit ups: 20 - 10

[Sergio]

More shoulders and arms:

[Sergio]

Number 30:

Bench dbs press: 10 X 10 ; 10 X 11 ; 8 X 12
Db flys: 8 X 8
One db row: 10 X 11 ; 8 X 12
Bent over BB row: 10 X 22 ; 10 X 22
One db triceps curl: 8 X 6 ; 8 X 7 ; 6 X 8
BB triceps curl: 8 X 12
One db biceps curl: 8 X 9 ; 8 X 10 ; 6 X 11
Concentration curl: 8 X 8
One db press: 6 X 9 ; 6 X 10 ; 5 X 11
Frontal BB raise: 8 X 7
Reverse BB curl: 8 X 12 ; 8 X 12
Wrist BB curl: 12 X 17 ; 12 X 17
Squats: 10 X 25 ; 8 X 30 ; 6 X 35
One db pullover across the bench: 10 X 9 ; 10 X 9
One leg calf work: 10 X 10 ; 8 X 10
Side bend: 25 X 10
BB twist: 22
Twist sit ups: 25


Heavy workout. I prefer two sets of the main exercise per body part. Less tired, but sometimes id good doing something different. Stronger in all the exercises.

[Sergio]

Number 31:

Bench dbs press: 10 X 10 ; 8 X 11
Db flys: 8 X 8
One db row: 10 X 10 ; 10 X 11
Bent over BB row: 10 X 22 ; 10 X 24
One db triceps curl: 8 X 6 ; 8 X 7
Db kickback: 8 X 5
One db biceps curl: 8 X 9 ; 8 X 10
Concentration curl: 8 X 8
One db press: 6 X 10 ; 6 X 10
Reverse BB curl: 8 X 12 ; 8 X 14
Wrist BB curl: 12 X 17 ; 12 X 19
Squats: 10 X 25 ; 10 X 30
One db pullover across the bench: 12 X 9
One leg calf work: 12 X 10
Side bend: 30 X 10
BB twist: 30
Twist sit ups: 20

[Sergio]

Number 32:

Bench dbs press: 8 X 10 ; 8 X 11
Db flys: 9 X 6
One db row: 8 X 10 ; 8 X 11 ; 8 X 12
Bent over BB row: 12 X 22
One db triceps curl: 8 X 6 ; 7 X 8
Db kickback: 8 X 5 ; 6 X 5
One db biceps curl: 8 X 9 ; 7 X 11
Concentration curl: 8 X 8 ; 7 X 8
One db press: 6 X 9 ; 6 X 11
Reverse BB curl: 10 X 14
Wrist BB curl: 12 X 17 ; 8 X 22
Squats: 12 X 25 ; 10 X 30
One db pullover across the bench: 10 X 9 ; 10 X 9
Side bend: 25 X 10
BB twist: 35
Twist sit ups: 24

[Sergio]

Number 33:

Dbs fly: 8 X 6 ; 8 X 7
Bench dbs press: 8 X 10 ; 8 X 11
One db row: 10 X 10 ; 10 X 11
Bent over BB row: 10 X 22 ; 10 X 22
One db triceps curl: 8 X 6 ; 7 X 8
Db kickback: 8 X 5 ; 8 X 5
One db biceps curl: 8 X 9 ; 7 X 11
Concentration curl: 7 X 8 ; 6 X 8
One db press: 6 X 10 ; 6 X 10
BB frontal raise: 9 X 7 ; 8 X 7
Reverse BB curl: 9 X 14
Wrist BB curl: 15 X 19
Squats: 10 X 25 ; 10 X 32
One db pullover across the bench: 12 X 10
Side bend: 30 X 10
BB twist: 35
Twist sit ups: 26

[Sergio]

Number 34:

One db bent over row: 8 X 10 ; 8 X 11 ; 7 X 12
Bent over BB rowing: 8 X 22 ; 8 X 24 ; 8 X 26
One db biceps curl: 8 X 10 ; 7 X 11
Concentration curl: 8 X 8 ; 8 X 8
BB biceps curl: 8 X 19 ; 8 X 19
Reverse BB curl: 8 X 14 ; 8 X 14 ; 6 X 16
Wrist BB curl: 15 X 17 ; 12 X 19 ; 12 X 19
One db bend: 30 X 10
Twist BB curl: 30 - 30
Twist sit ups: 30

Two months ago I bought two books of Frank Zane. I decided to give a chance to his training philosophy as he is an small bones upper body man. He uses to do only two sets per exercise and he admit that the six days split routine caused overtraining after a month and got him really tired and sore. He used to do in the mr olympia days a 4 days routine: three days training and one of rest, and even this was too hard, even with the help of the steroids. So, when he got older need to do a 5,6 days routine:


Mon Tues Wed Thurs Fri Sat Sun
1----R----2----3----R---1---R
2----3----R----1----R---2---3
R----1----R----2----R---3---R

And the cycle begings again. With 1: back, biceps and forearms, abs
2: legs, calves, abs
3: Chester, triceps, shoulders, abs

I have decided to do this as the 30-35 sets workouts I have been doing the last weeks was too long.

[Sergio]

Number 35:

Squats: 12 X 25 ; 10 X 30 ; 8 X 35
Lunges: 10 X 0 ; 10 X 7 ; 10 X 12
Stiff leg deadlift (for harmstrings): 10 X 17 ; 10 X 17
Sissy squat: 10 - 10
20 km cycling
Db side bend: 10 X 30
BB Twist: 30
Twist sit ups: 30

[Sergio]

Number 36:

Dbs fly: 8 X 6 ; 8 X 7
Dbs bench press: 8 X 11 ; 7 X 12
Lying BB triceps curl: 8 X 12 ; 7 X 14
Db kickbacks: 8 X 4 ; 6 X 4,5
One db triceps curl: 6 X 7 ; 2 X 9
One db press: 6 X 10 ; 6 X 11
Forward BB raise: 6 X 7 ; 9 X 7
Db side bend: 35 X 10
BB twist: 40
Twist sit ups: 32