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Training logs => Members logs => Topic started by: Sergio on December 22, 2011, 08:26:42 AM

Yesterday, a power competition was made between a friend and I, in bench press.
I not train the heavy bench press since months, but we ended in the same position, lifting both 47 kg (100 lb) This is not my best record (I can press in bench 55 kg) but since my injury in the hinguinal region I not train hard (even not train!! What a hard life for a man of only 34 years old!!)
Hope I would be able to start here a new log, for all that want to come here, to the forum of Regpark.eu.

Maybe I can train another time!
Squats: 20 X 20
Db pullover across bench: 10 X 7,5
Bench press: 16 X 20 ; 4 X 20
Chins: (jump chins, untill I had the right strenght) 6 sets of 3

Yes, may be!!
Squats: 20 X 20
One db pullovers across the bench: 20 X 7,5
Bench press: 20 X 20
Jumping chins reverse grip: 20 reps. Done them took several sets (10 or more)
Hunging on the chin bar (for grip streght): 17 secs
Jumping chins normal grip wide width: 4+4+4+4+4 (I not reach the BB, but I'll arrive, sure)
Good workout.
If the next week I can train without pain I 'll begin to think that the injurie is healthed

Today a new training day (one day before I wanted) because my nephews came to home for dinner. I have teached them the basics of weightraining, and they enjoy a lot all the things we did, except the squats. They don't like squation, but they don't know the usefullnes of squating. It's incredible, but my 18 years old nephew had pressed two kg more than me in the bench press (50 and 52 kg) altought I gave them a lesson in other exercises, like the squats. Good, my body goes well!

Too busy, and a little soreness after the second power sesion with my nephews after one week. Maybe a little hard, but goes well. The only thing bvad is that I can not do any work bending forward my upper body. Bad for the lession: nausea and a little pain. The power workout is a thing that I know I don't have to do, but leaching my teen nephews was a thing I must do.
In these days I did two jumping chins workouts, like this:
jumping chins reverse grip: 3333333
jumping chins normal grip: 33 too hard now, quite impossible to do a full rep
grip training: 1212 secs BW

two workouts I have to add: saturday and monday:
Squats: 20 X 21
One db pullover across bench: 20 X 7,5
Bench press: 15 X 21 ; 5 X 21
jumping chins: 3333333
grip workout (bw) in chins bar, wide grip: 13 secs
Squats: 20 X 21
One db pullover across bench: 20 X 7,5
Bench press: 13 X 21 ; 7 X 21
jumping chins: 3333333
grip workout (bw) in chins bar, wide grip: 20 secs
soreness, don't know why ;)

Squats: 18 X 22 ; 2 X 22
One db pullover across bench: 20 X 7,5
Bench press: 16 X 21 ; 4 X 21
jumping chins: 4422 stronger
grip workout (bw) in chins bar, wide grip: 15 secs
This stuff goes well.

No time for training. high speed workout:
chins: 5542 Stronger. I did them in the first place, but I think I have got a real advance.
squats: 25 X 10
floor push ups: 88

These days I have had a lot of job, but I am well.
Today, as I feel bad (soreness) I try to work a litle, even with no time also.
Squats: 25 X 10
Chins: 22222
Push ups: 66
:( Incredible how the brain work along one week of few sleep can change the body. :D well, I ' ll overcome it!

too busy to train into a progression. Now, I refer to train only forthe pleasure of training.
Bench press: 10 X 20 ; 10 X 25
One don biceps curl: 10 X 7.5 ; 10 X 7,5
One db triceps curl: 6 X 7,5 ; 4 X 7,5
Squats: 12 X 25 ; 10 X 25
One db pullover across bench: 12 X 7,5 ; 10 X 7,5
JUmping Chins: 3322
No pain , everything right

Bench press: 10 X 20 ; 8 X 25
bend over BB rowing: 10 X 20 ; 8 X 25
Std BB biceps curl: 8 X 15 ; 6 X 18;
Std BB triceps curl: 8 X 12 ; 6 X 15
Squats: 12 X 15 ; 10 X 20
One db pullover across bench: 10 X 10
Seated one hand press: 6 X 10
Broken man trains sometimes, remembering one time ago he trained with a mark in mind. But it's always funy touch the weights.

Bench press: 10 X 20 ; 8 X 27
Bent over BB row: 10 X 20 ; 8 X 27
std BB biceps culr: 8 X 15 ; 8 X 17
std BB triceps curl: 10 X 12 ; 8 X 14
Squats: 15 X 20 ; 10 X 25
One db pullover across bench: 10 X 7,5 ; 10 X 7,5
One db press (seated): 10 x 7,5 ; 8 x 9
STRONGER THAN MONDAY, OF COURSE, BUT HOW MANY TIME... ;)

Bench press: 12 X 20 ; 10 X 24
Bent over BB row: 12 X 20 ; 10 X 24
std BB biceps culr: 10 X 15 ; 8 X 17
std BB triceps curl: 9 X 12 ; 8 X 13
Squats: 14 X 20 ; 14 X 20
One db pullover across bench: 10 X 7,5 ; 12 X 7,5
One db press (seated): 10 x 7,5 ; 8 x 9
Deload day. Slowly...

Bench press: 10 X 20 ; 9 X 26
Bent over BB row: 10 X 20 ; 9 X 26
std BB biceps culr: 8 X 15 ; 8 X 17
std BB triceps curl: 8 X 12 ; 8 X 13
Squats: 16 X 20 ; 16 X 27
One db pullover across bench: 16 X 7,5 ; 16 X 7,5
One db press (seated): 8 x 7,5 ; 8 x 9
Four day of training, I feel well, wednesday a bit more.

wow,five workouts with no blank day!!
Bench press: 10 X 22 ; 10 X 28
Bent over BB row: 10 X 20 ; 10 X 28
std BB biceps culr: 8 X 15 ; 8 X 19
std BB triceps curl: 8 X 12 ; 8 X 14
Squats: 16 X 20 ; 13 X 30
One db pullover across bench: 20 X 7,5 ; 15 X 7,5
One db press (seated): 8 x 7,5 ; 8 x 9,5
stronger, but not habituated now to clean more than 30 kg Cry
In the pullover across bench I went far behind my usually stretching position and when I ended, I felt a great sensation of relax along my upper body, that broke away any stress from the squat!!

Bench press: 10 X 20 ; 10 X 24
Bent over BB row: 10 X 20 ; 10 X 24
std BB biceps culr: 9 X 14 ; 9 X 16
std BB triceps curl: 10 X 10 ; 10 X 12
Squats: 18 X 20 ; 18 X 25
One db pullover across bench: 16 X 7,5 ; 16 X 7,5
One db press (seated): 10 x 6 ; 10 x 7,5
deload day. Good!!! for the firs time in several months I have completed two weeks of training with nothing or near nothing problems. Do I come back? :\

Bench press: 10 X 20 ; 10 X 27
Bent over BB row: 10 X 20 ; 10 X 27
std BB biceps culr: 8 X 15 ; 8 X 17
std BB triceps curl: 8 X 12 ; 8 X 14
Squats: 18 X 20 ; 18 X 27
One db pullover across bench: 10 X 7,5 ; 10 X 7,5
One db press (seated): 8 x 7,5 ; 8 x 9,5
Third week of training. Very good day!! Stronger.

Bench press: 10 X 22 ; 10 X 30
Bent over BB row: 10 X 22 ; 10 X 30
std BB biceps culr: 8 X 15 ; 8 X 20
std BB triceps curl: 8 X 12 ; 8 X 15
Squats: 18 X 22 ; 18 X 32
One db pullover across bench: 16 X 7,5 ; 16 X 7,5
One db press (seated): 8 x 7,5 ; 8 x 10,5
Very good day!
deloading the next workout.

I was sick over one week. Father also sick. Now better two. Let's go training. As my three past weeks were with no pain and very good, I try to make an advance to be an intermediate training (after several years) for doing this I try to use an step by step program with the three big exercises of the iron game:
Up to six motnhs! :D
week 1. Light Day
Bench press : 3 X 12 X 20
Rows: 3 X 12 X 20
Squats: 3 X 12 X 20
Pullover across bench: 2 X 12 X 7,5

>:( Hard times, I begin again. Training is sometimes the only thing i got, I have to try to not loose it.
week 1. Light Day.
Bench press: 3 X 12 X 20
Rows: 3 X 12 X 20
Squats: 3 X 12 X 20

The rest of my very irregular training you can see in the forum of www.regpark.net, if another time is up and going again.
The only time that is not present there is new three sessions, that are here:
Last Friday:
BEnch press: 6 X 20 ; 6 X 25
Bent over row: 6 X 20 ; 6 X 25
Military press: 6 X 20 ; 6 X 22
Squats: 6 X BW ; 6 X 20 ; 6 x 25
one db pullver across bench: 6 X 10 ; 6 X 10
Sunday:
BEnch press: 6 X 20 ; 6 X 25
Bent over row: 6 X 20 ; 6 X 25
Military press: 6 X 20 ; 6 X 22
Squats: 6 X BW ; 6 X 20 ; 6 x 25
one db pullver across bench: 6 X 10 ; 6 X 10
Thursday:
BEnch press: 6 X 20 ; 6 X 26
Bent over row: 6 X 20 ; 6 X 26
Military press: 6 X 20 ; 6 X 22
Squats: 6 X BW ; 6 X 20 ; 6 x 27
one db pullver across bench: 6 X 10 ; 6 X 10
BB curls: 6 X 20 ; 6 X 20
One db Triceps across bench: 6 X 14 ; 6 X 14
Abs work

Bench press: 6 X 20 ; 6 X 25
Bent over rowing: 6 X 20 ; 6 X 25
Military press: 6 X 20 ; 6 X 20 HArd at the end (5+1) The first set has to be easier.
Squats: 6 X BW ; 6 X 20 ; 6 X 26
One db pullover across bench: 6 X 10 ; 6 X 10
seated db biceps curl: 6 X 10 ; 6 X 10
Seated one db triceps curl: 6 X 6 ; 6 X 6
Good, good! FOUR DAY OF TRAINING. Yes, in capital letters. 8)

Yesterday, a power competition was made between a friend and I, in bench press.
I not train the heavy bench press since months, but we ended in the same position, lifting both 47 kg (100 lb) This is not my best record (I can press in bench 55 kg) but since my injury in the hinguinal region I not train hard (even not train!! What a hard life for a man of only 34 years old!!)
Hope I would be able to start here a new log, for all that want to come here, to the forum of Regpark.eu.
Man what a tough break...
There's no chance for you to get surgery and fix it?

Hi, Steff! The doctor said that is a muscular injurie, so if there is a way of surgical solution would be very expensive. Now I am training in the gym, specially for the back to avoid the bent over position in the heavy rows, that were bad. The bech press is safer for me exceptg in record break attemps. Now I train regullary and happy, with less pain or even none. So every thing is well. I also press seated, back or not back supported. The heavy standing pressing is not good also. The squat is fine, except if I go heavy and full squating. So reaingthese exercises of my training let me train happy and also heavy sometimes.
Sergio.

Good to hear that you're happy!
I guess pullups work fine and inverted rows as well?!
I hate it when money dictates ones health though....

Gastroenteritis of me and the wife, two times in 5 weeks and an herpes zoster of my father take me out of training. Hard times, but yesterday I train a little at hpme:
Some press behind neck
Some bent over rowing
some biceps BB curls
And some push ups

December 31.
After the visit of my nephews (of 19 and 16 and six months old) and see how from one year till now his strength increment is dramatic, I come back with new energies to training again to show them some thing that this 36 years old man can do again.
The workout was a power training one. I help the older to clean to shoulders the 40 kg BB; he doesn't train. I have to say, as his brother neither, but he pressed it easy. His brother was be able to press near that poundage. This last would a great athlete. He is now 1 cm taller that me (1,73 m) so when he would be over 18 maybe he will be over 6 fts too. I think he will be able to press near 80 kg or even 100 kg. Now I can not say the maximum, but yes a minimum if he trains constantly. To help them in the beggining I am going to give them some weights, one BB, one db that I don't use for help them to train at home)
I pressed 36 kg and cleaned near 40, but more due to neuronal ephicience that pure strentgh, BUT I beat them in the biceps curl: I did and strict curl of 33 kg that they can not equall.
The next day I did:
Bench press: 5 x 20 ; 5 X 25 ; 5 X 25
Bent over rowing: 5 X 20 ; 5 X 25 ; 5 X 25
Military press: 5 X 20 ; 4 X 25 ; 4 x 25
BB biceps curl: 5 X 20 ; 3 X 23 ; 4 X 20
BB triceps curl: 5 X 13 ; 4 X 12 ; 4 X 12
Squats: 8 X 20 ; 8 x 25 > I notice a begin pull of the hamstrings due to the near full rang of the squat, so I didn't do any 3th set. But I feel secure and fresh squating after a long time.
NOTE: My nephews don't like squats, but I told them that is a the king exercise. I think I will have a great work here changing their acttitude against the squat.

Great to see you're training again! :D
Squats is an exercise you LEARN to love! That's the only exercise
that can make me really nervous even at lower weight with high reps. But that's
some of it's charm.
Hope your nephews catch on and get the iron bug for real! ;)

I have to visit them and see his progression. I said to mayself, meanwhile:Come on, Sergio. You are going to loose all that you have won.
Squat is king and I would say they never will do it if I am not with them, and even then they won to be normal, It's difficult.

Little things:
01/17/13
Dead lift: 5 X 30 ; 5 X 40 ; 5 X 45
Cleans: 5 X 30 ; 5 X 30
Clean and press: 3 X 30
01/19/13
warming dead lifts: 5 X 30
Cleans: 5 X 30 ; 5 X 35
Clean and press: 5 X 30
Push ups: 323
A new way? A new temptation?

Resting lower back for wednesday.
Squats: 8 X 10 ; 8 X 20 ; 8 X 25
Standing BB biceps curl: 5 X 20 ; 5 X 20
seated BB press: 5 X 20 ; 5 X 20
Seated BB triceps curl: 6 X 10 ; 8 X 10
Bent over rowing: 6 X 2 ; 6 X 25

Lithe good things. Dead lift day. Good.
set X reps X Kgs
Dead lift: 1 X 3 x 30
Cleans: 1 X 4 ; 30
Clean and press: 1 X 4 X 30
Dead lift: 1 X 4 X 35
Cleans: 1 X 4 X 35
Clean and press: 1 X 4 X 35,
Dead lift: 1 X 4 X 30 ; 1 X 6 X 45
Push ups: 4  4  4
Very good!! Till Wednesday for another dead, cleans, press day. Friday and monday, more bodybuilding days. I like this workouts improvisation.

Keep it up! You can still get at least one more WO this week! ;)

Thanks. Tomorrow a new workout.

Squats: 12 reps x 10 kg ; 12 X 20 ; 6 X 25 > Quadriceps are not in form, 30 reps are enough :P
Bent over rowing: 8 X 20 ; 8 X 25
Standing BB biceps curl: 8 X 15 ; 8 X 15
Seated, military press: 5 X 15 ; 5 X 20
Standing Bb triceps curl: 8 X 10 ; 8 X 10
Push ups: 4  5  6
Well, good things that want to grow. Monday, I'll be back :D

A month later of that post my father pass away, 89 years old. The end is always hard. Now all is peace, for him and for me. But even one month later I am not mindstrong to train again. Two days ago I saw a surprise about my body: I have lost 5 kgs in the last few months. From 73 to 68. How? No milk no eggs. I eat them again And suppouse I will gain weight another time. I have lost 1 cm in my biceps and 3 cm in my chest. I have lost fat above any other thing because I have more definition.
I trained for a workout at monday.
std military press: 3 sets
std biceps curl: 3 sets
std triceps curl: 3 sets
Bent over rowing: 3 sets
squats: 2 sets. My left leg need more workouts.
push ups: 3 sets.
Good to feel the stiffnes again.

When sorrow hits you hard it can be really bad.
Sometimes it helps to move, walk, workout... the body
is made for that, and for some reason moving you body can be soothing for the mind.
//Steff

It's true, Steff. Thanks for your words. I am better and training again.

Two months later, here I am. Several workouts I have done. And some exhibitions for young friends than fear or don't know how to squat respectably. This last were great moments. Not expected but well recieved. I hope that from this meetings come some true gym partners that help my training back to its good moments. Sunday more training, I think not alone again.
I am trying to not training more than 2 days a week, or with five days between. Yestarday I put 42 ks in the full squat. Slowing.

Two months later, here I am. Several workouts I have done. And some exhibitions for young friends than fear or don't know how to squat respectably. This last were great moments. Not expected but well recieved. I hope that from this meetings come some true gym partners that help my training back to its good moments. Sunday more training, I think not alone again.
I am trying to not training more than 2 days a week, or with five days between. Yestarday I put 42 ks in the full squat. Slowing.
Great to see that you're back in the game Sergio! ;D

Thanks, Steff. I try you don't post here solo for the future.

Mmmm! the dust is blowing in the wind. I close my eyes and only for the moment and the moment is gone.... 8)
Will I recover someday of my injurie??

Will the resistance trai.ing like cycling help to heath my never ending i.jurie?

Do have access(or can you afford) to a physiotherapist that specializes in sport/weightlifting? They can give you a rehab routine that
will/can accelerate the healing process.
I go to one who's a powerlifter (been an elite PL:er). I wouldn't go to some one else since they haven't got
the right kind of knowledge to help me in my BB/weightlifting.

Yes,that's coorrect answer but I can not use it. not too much money. only cor living.

Yes,that's coorrect answer but I can not use it. not too much money. only cor living.
That sucks! >:( (Health shouldn't be governed by how much money you make. That really pisses me off.)
Have you tried to PM Casey Butt? He might have the knowledge to help you.

I never thought in him. Thank you Steff.

Now I am cycling. I can do it. I want to arrive to my past levels, 16 years ago. Today, 30 km, 16,3 km /h. It's only the 6 outing, . But it's safe for me. No pain. I hope that this resistance training help the injurie to got stronger.

Now I am cycling. I can do it. I want to arrive to my past levels, 16 years ago. Today, 30 km, 16,3 km /h. It's only the 6 outing, . But it's safe for me. No pain. I hope that this resistance training help the injurie to got stronger.
I wish you all the luck and fortune on this quest! By the way did you mail Casey?

Casey dont spent his time in one person training, as in the past. So I don 't know how to write him. Meanwhile, I have good advice from Jason J Duke, and even have the offer of Jon Jon Park to buy a personalized course showing me how to heal my injurie., but still don't have the money.

One dbs workout for not forgetting the past times:
two dbs seated biceps curl.
two dbs lying triceps curl. (arms to 45º)
Dbs triceps rear estensions.
two dbs inclined bench biceps curl.
two dbs standing biceps curl
two dbs standing triceps curl
one db concetration curl.
two dbs, bend knees, forearms curl.
standing forearms curl, supination to pronation movement, arms parallel to body.
two dbs Arnold press.
two dbs laterals.
bent over two dbs laterals.
seated, dbs below legs, bent over laterals.
standing, front dbs raise, alternative.
lying on bench: dbs flys
lying on inclined bench, dbs fly.
lying on inclined bench, dbs press.
bent over dbs rowing.
one db bent over rowing. Hand on bench.
Dbs squats, flat feet.
Lungs
Calf work,. without weight, one leg.
Only one set of 10 reps; 8 reps for the deltoids.
I suffer pain in my left harmstring, but not serious, in the middle of the leg work. Not accoustumed.

This is only for dbs, and it's easy to do it. Not heavy work. And I will try to do it in several cycles. After finishing one cycle (I think it is 25 sets) you have to do another, and... resistance training for weight training. For the back, i have to do 2 sets per esercise for doing at least 4 sets. For the chest, add a push ups or dbs bench press. It's included the abs work (3 esercises)

Good to see you're working out again. ;D

Hi Steff, the position of rhe bycicle is not safe,so i must intensificate my effort for heali bg me. i am loooking to buy new regpark journal ij order to upliad more content here.

no reg park journal in ebay. One year before, it were around 25 numbers. :X
Litte workout like the one I did last friday:
one arm dbs biceps curl: 2 sets of 10 reps with 8 kgs
two arms dbs triceps curl: 2 sets of 12 reps with 8 and 9 kgs.
one arm db press: 2 sets of 8 reps with 8 kgs.
bent over one arms db rows: 2 sets of 8 reps with 10 kgs.
push ups: 4  4
lungs with no weight: 1 set.
one db biceps curl: 1 sets of 8 reps with 10 kgs.

running 4 km today. 6:37 mins / km.
After a little dbs workout:
3 sets db biceps curl: 10 reps with 7,5 kg  10 kgs  7 kgs
3 sets db triceps curl: 10 reps with 5 kgs.
3 sets shoulder press: 6 reps with 7,5 kg
3 sets bench dbs press: 10 reps with 10 kgs
3 sets one db row: 10 reps with 10 kgs.

Life goes on. It changes, but some things never change. Good things are good to be always with us, even in the bad moments seem far away. I am a runner, but the weightrainer always is here. And now I have got more definition. Let's go after a cool cut!!

triset:
one db std biceps curl: 3 sets of 9 reps
one db std triceps curl (two arms): 3 sets of 10 reps
one db std press: 3 sets of 7 reps
bench two dbs press: 3 sets of 9 reps
one db bent over rowing: 3 sets of 10 reps
one db std forward raise: 2 sets of 6 reps
one db concentration curls: 2 sets of 8 reps
Bench dips: 2 sets

Since My injurie don't stop me for running I am thing in a new approuch to weights in a way like resistance training more than strength tranining. It's only an idea now.

Since My injurie don't stop me for running I am thing in a new approuch to weights in a way like resistance training more than strength tranining. It's only an idea now.
Curious question.... will there be intervals and/or hill sprints?

Yes, of course, intervals. Today 4 sets of 21 mins. 12 km.
aND I THINK WOULD BE INTEResting to do the same with weights. Imagine: sets of 3040 reps. Why not?

I am recovering from an injurie in my right ankle. So it's time to get back to weightraining again. The last sunday I ran in my first amateur race. 600 of 750 participans. I felt alrright after more than 250 km of training.

Some dbs work after two months with no wourkout.
One db biceps curl 3 sets
One db press 2 sets
One db bend over rowing 3 sets
Dbs bench press 3 set
One db breathing pullovers

66,3 kgs:
10 kgs less than two years ago and 5 kgs less than 6 months ago.

Back with 76 kgs and back with 66 kgs.

66,4 kgs

66,3 kgs:
10 kgs less than two years ago and 5 kgs less than 6 months ago.
Good chest development! :)

Thanks Stef. It remains the same even with no training.

Squats: 6 reps with 10; 6 reps with 20 ; 6 reps with 20; 6 reps with 10
The injurie I suffered the last times I squated remains the same. in the left harmstring or maybe in the left aductor, i don't know. I hope that with high reps it healed.
press BB over head, forward and rearward: 4 reps with 15 kgs ; 4 reps with 15 kgs.
Std bb biceps curl: 6 reps with 15 kgs; 6 reps with 15 kgs.
std bb triceps curl: 6 reps with 10 kgs ; 6 reps with 10 kgs.
breathing pullovers: one set.

Std one db biceps curl: 3 sets ans 810 reps per set.
Std one db press: r sets and 68 reps per set.
Bench press with dbs: 3 sets and 1012 reps per set.
One db rowing: 3 sets with 1012 reps per set.
One db triceps curl: 1 set of 8 reps.
Leg raise on bench: 2 sets of 10 reps.
Good and easy!

Re: Sergio's training , man!! I have to train a little more.

Dbs bench press: 2 x 10 reps
Seated dbs biceps curl: 2 x 8 reps
Std one db press: 2 x 6 reps
Seated one db triceps curl: 2 x 6 reps
One db rowing bench supported: 2 x 10 reps
Breathing pullovers across bech: 2x 10 reps

There is also a nice history. One of my cats, the black one, was sleeping in the edge of the bench. I put him out, but he continue being there, in another place of the room, very affectionate with me, looking me all the time. At the end, my wife came and say me: "I think the cat want you to comeback with weightraining and is happy to see you doing it again"
Read more: http://weightrainer.proboards.com/thread/104/ironglow?page=23&scrollTo=39864#ixzz34qeRDoBp

Man, even your cat wants you to get back to the weights! ;D

Yeaahh, tomorrow new training day. I can't wait!! :D

dbs bench press: 2 sets of 10 reps
seated dbs biceps curl, alternate: 2 sets of 10 reps
std one db press: 2 sets of 8 reps
one db triceps curl on bench: 2 sets of 10 reps
one db rowing with hand on bench: 2 sets of 10 reps
db pullovers across bench: 2 sets of 8 reps
Easier than monday. The Iron black cat was happy today too!

Keep it up man! ;)

Come on reggie, let's go back one more time!! :'(
What if you do tomorrow a new annyversary workout?

As i said in my last post, i am a dead regulqr training and those glory days of Kris and the regpark.net forum for me are gone. But i will put here those remembering sessions, even the following i would be with a bad acid reflux or discomfort in my left lower abdominal wall the day after. The sacred memories of the reg park days will be back... from time to time. The iron is so good to say goodbay.
Today one of these lonely workouts remembering the old times. The dead weightrainer still know how to take the BB!
On Bench dbs press: 2 X 10
Hand on bench one db rowing: 2 X10
Seated alternated dbs biceps: 2 X 6
Lying on bench triceps bb curl: 2 X 12
Std triceps bb curl: 1 X 8
Std biceps bb curl: 1X 8
Reverse BB curl: 1 X 6
Wrist curl: 1 X 10
Std militaty press: 2 X 6
Std press behind neck: 2 X 6
Squats: 3 X 8

I have read all the post have survive between this forum and the weightrainer.net of Casey's web. Injuries appart, are other interess orother things that takeme away from weightraining, so if i do the thing sloowly, I think i would be able to train four or five weeks, with small intensity, but training after all. I have to be very constant avoiding all the great efforts in the squat or row. I think i don't do a month of training since 2011. Maybe in the lost months of 2013 that were gone with the regpark.net forum woyld be a month of training, but what i want to do remains in the oast since the end of my cycle traing.
Tomorrow a new workout in the old style: 7:00 AM.

It's half past seven. It's time to training!!
Bench dbs press: 10 X 9 kg; 10 X 9 kg
One hand in bench db row: 10X 9 kg ; 10X 9 kg
Seated, alternate dbs biceps curl: 8 X 8 kg; 8 X 8 kg.
Lying on bench Bb triceps curl: 10 X 9 kg; 10 X 9 g
Std military press: 8 reps X 12; 8 reps X 14 kg.
Std biceps bb curl: 8 X 14 kg
Std bb triceps curl: 10 reps X 9 kg
Reverse biceps curl: 8 reps X 9 kg
Seated wrist curl: 20 X 9 kg
Squat: 11X 9 kg; 15 X 9 kg. For healing my left harmstring i need high reps with low weight

Bench dbs press: 10 X 8 ; 10 X 10
Db rowing: 10 X 9 ; 10 X 9
Seated alternated biceps curl: 8 X 8 ; 8 X 10
Lying bb triceps curl: 10 X 9 ; 10 X 10
Std military press: 6 X 10 ; 6 x 12
Std press behind neck: 6 X 10 ; 6 X 12
Std bb biceps curl: 8 X 12
Std bb triceps curl: 8 X 12
Std reverse curl: 8 X 12
Seated wrist curl: 20 X 12
Full Squat: 10 X 12 ; 12 X 14
The first time i squat without pain in my left harmstring. Micky mouse poundages works!!

Bench dbs press: 10 X 9 ; 10 X 10
Db rowing: 10 X 9 ; 10 X 10
Seated alternated biceps curl: 8 X 9 ; 8 X 9
Lying bb triceps curl: 10 X 9 ; 10 X 11
Std military press: 6 X 11 ; 6 x 12
Std press behind neck: 6 X 11 ; 6 X 12
Std bb biceps curl: 8 X 12
Std bb triceps curl: 12 X 9
Std reverse curl: 8 X 12
Seated wrist curl: 18 X 12
Full Squat: 10 X 12 ; 12 X 15
Bent arm pullovers with bb: 10 X 12 ; 10 X 12

The first four days have gone. I am feeling great and the babe poundages in many exercises are working, above alk in the squat, where i don't feel any pain or discomfort.
I feel a litte discomfort in the rear right delt, due to the PBn, but it's ok.
Today was not the day for strenght for the triceps involved exercises, the rest were good. I am having great sensations in my body. Great! Five workouts remain for saying i am really back!!
The sunday i comeback to job, so i have to do a high speed workout. Not very hard.

Good to see you're working out again!
Fast easy WO:s can be really good for you. It lets the body recover a bit from the small "injuries" you accumulate on the way.

Bench dbs press: 10 reps X 9 ; 10 X 10 kg
One db rows: 10 X 10 : 10 X 10
Seated alternated dbs biceps curl: 8 X 9 ;8 X 10
Lying triceps bb curl: 10 X 12 ; 10 X 13
Military press: 6 X 13 ; 6 X 15
Reverse bb curls: 8 X 12 ; 8 X 12
Squats: 10 X 12 ; 12 X 16

I had to train today but yesterday i made an 13 h non stopping working in the job. I became sick, but the vit C made a speed recovery. Now i am quite allright and i.hope tomorrow i'd make a short workout in the basics. I have to accpustum my body to a 10 hrs non stopping job.

Sergio, how much mg of vitamin C are you taking?
I'm reading about vitamin C. I was taking 500 mg per day, and I'm planing to start using it again. They were saying that 6075 mg per day for a normal person is enough but there are some other studies that say you should taking much more amounts. Much much more, 1 g =1000 mg ore more

Just reading some power lifting forum and they are taking 2 g vitamin C per day, some of them are taking 45 g

Since you (Sergio) has some stomach issues I would suggest esterified vitamin C. No where nearly as taxing on your stomach as ordinary C vitamin.

When i don't feel well i take 100 mg, and after 812 hrs another intake. And it goes well for me.
i feel better, the job isn't so hard as the past week and i hope to comeback soon now that my intedtinsl problems let me train easy.

Tomorrow no job, o it's time to do a workout again!!

Dbs bench press: 2 sets X 10 rep X 9 kg
Bent over Bb rowing: 2 X 10 X 20
Military press: 2 X 6 X 15
Seated alternated dbs curls: 2 X 8 X 9
Bent arms pullover: 2 X 10 X 12
Squats: 10 reps X 10  15  17 kg

Dbs bench press: 10 X 9 ; 10 X 11
One db row: 10 X 9 ; 10 X 11
Seated alternated biceps curl: 2 X 8 X 9
Std military press: 6 X 12 ; 6 X 17
Std bb trceps curl: 10 X ; 9 X 9
Squat: 10 X 12 ; 10 X 17
Std bb biceps curl: 8 X 17
A lot of energy!!
You can see here what lightly the squat training goes as i curled the same weight i squated with no real effort!

Dbs bench press: 10 X 9 ; 10 X 11
One db rowing: 10 X 9 ; 10 X 11
Military press: 6 X 14 ; 6 X 18
Std bb biceps curl: 8 X 17 ; 8 X 17
Std bb triceps curl: 10 X 9 ; 10 X 10
Squat: 10 X 10 ; 10 X 19
Forward bb raise: 6 X 7 ; 6 X 7
Leg raise: 10  10

Next workout on sunday!
I have added the last exercise for the frontal head because when i did overhead press or even bench press the lateral head is always the one that work more and it cause that the frontal head is small compared with the lateral head.

Bad news for me: in the job i cut my forefinger so i am not going to train in more than a week. But i know is better to do what one can do that don' t do anything so i have train like this:
Std left db curl:2 sets X 8 reps X 9 kg
left db row: 3 X 10 X 9
left db press: 2 X 6 X 9
BW squats: 20  20
Leg raise on bench: 15  12
One good news: since midle agust (start training) i have gain 1,2 kg.

My finger is ok now. Tomorrow i will train.

It's really hard to combine the running and the weightraing. Altought in the winter season the top runners do some weightraining to obtain more power in her legs, when you run is quite impossible to do squats and don't sense your legs weighting like stones the day after while you train to run at the same time before the legs work.
Few days ago my big cat bite me in the left ankle so it's a good oportunity to train again.

Be careful, cat bite can get you infections and stuff. A dog bite contains less dangerous bacteria.

Thanks Steff!!
It's not the first time it bite me but this time one of the injuries was infected, but it's better. Yesterday I ran for the first time.

Touching the weights another time:
#1:
Dbs bech press: 10 X 9 kg; 10 X 9
Seated dbs biceps curl: 8X 8 kg ; 8X 8
Std one db press: 6 X 8 kg ; 8 X 8
Std one db triceps curl: 10 X 5 kg ; 10X 5
Bent over one db row: 10 X 9 kg ; 10 X 9 kg
db across bench pullover: 8 X 8 kg ; 8 X 8
Free weight squats: 10  10

#2:
Bench dbs press: 10 X 9 ; 10 X 9
Std dbs curl: 8 X 8 ; 8 X 8
One db press: 6 X 8 ; 6 X 8
Dbs triceps curl: 8 X 5 ; 8 X 5
Bent over Bb rowing: 10 X 20 ; 10 X 20
One db breathing pullover: 10 X 8 ; 10 X 8
Free squats: 15  15
Good!!

Me and my cat (his brother was the cat of the bite)

#3:
Push ups: 5  5
Std bb biceps curl: 8 X 20 ; 8 X 20
Bent over bb rowing: 10 X 20 ; 10 X 20
Std forward lateral raise with dbs: 6 X 5 ; 6 X 5
Stiff legs dead lift: 15 X 10 ; 15 X 15
Legs raise: 10  10

#4:
Dbs bench press: 10 X 8 ; 10 X 9
One db row: 12 X 8 ; 10 X 9
Std one db press: 6 X 8 ; 6 X 9
Std one db triceps curl: 10 X 5 ; 8 X 5
Seated db biceps curl: 8 X 8 ; 8 X 8
One db breathin pullovers: 10 X 8 ; 10 X 8
Free weight squats: 20  20

#5:
Push ups: 5  6
Bent over Bb rows: 10 X 20 ;10 X 20
Fordward lateral dbs raise: 6 x 5 ; 6 X 5
Std bb biceps curl: 8 X 20 ; 6 X 20
Leg raise: 10  10  10
Weighted side bend: 20  20

Hey! You're on a roll now, keep it going. :)
Remember: Consistency rules! ;)

Thanks Steff!! I am living a sweet moment with weights again.
#6:
Dbs bench press: 10 X 9 ; 10 X 10
Bent over db row: 10 X 9 ; 10 X 10
Std db press: 6 X 9 ; 6 X 10
Std one db biceps curl: 8 X 9 ; 8 X 10
Std one db triceps curl: 10 X 5 ; 10 X 5
One db breathing pullovers: 10 X 8 ; 10 X 8
Squats: 15 X 10 ; 15 X 10

#7:
Dbs bench press: 10 X 9 ; 10 X 11
Bent over db row: 10 X 9 ; 10 X 11
Std one db press: 6 X 9 ; 6 X 11
Std one db tricep curl: 8 X 6 ; 10 X 5
Std one db biceps curl: 8 X 9 ; 6 X 11 ; 6 X 9
One db breathing pullovers: 10 X 8 ; 12 X 8
Full Squats: 16 X 10 ; 16 X 15

#8:
Push up: 6  6
Forward lateral dbs raise: 2 X 6 X 5
Std bb biceps curl: 2 X 8 X 15
Dead lift: 6 X 1 X 30 ; 6 X 1 X 35
Side bend: 30 X 10
Legs raise: 15  15

#9:
Dbs bench press: 10 X 9 ; 10 X 10
One db row: 10 X 10 ; 10 X 10
Std one db press: 6 X 8 ; 6 X 9
Seated dbs biceps curl: 8 X 9 ; 8 X 10
Std one db triceps curl: 12 X 5 ; 7 X 6
One db pullover: 10 X 9 ; 10 X 9
Full Squat: 16 X 15 ; 16 X 17

Way to go!
If I'm not reading it wrong you put more weight on the squats?!

Yes, it's too easy yet. But i am going slow. :D
#10:
Push ups: 7  7
Bent over Bb rowing: 10 X 17 ; 10 X 22
One db lateral raise: 6 X 5 ; 6 X 6
Bb forward raise: 6 X 9 ; 6 X 9
Bb triceps curl: 10 X 7 ; 10 X 9
Bb reverse curl: 8 X 12 ; 8 X 12
Db side bend: 30 X 10
Leg raise: 15  10

#11:
Dbs bench press: 10 X 9 ; 10 X 11
Dbs row: 10 X 11 ; 10 X 11
Std one db press: 6 X 9 ; 6 X 11
Seated dbs biceps curl: 8 X 9 ; 8 X 11
Std one db triceps curl: 10 X 6 ; 12 X 5
Db breathing pullover: 10 X 9 ; 12 X 9
Full Squat: 18 X 15 ; 18 X 17

What about another comeback workouts? I am feeling alright with running and I am in my maxs, but This training the iron years were so good that...

Bench dbs press: 10 X 10 ; 10 X 10
One db rowing: 10 X 10 ; 10 X 10
Seated one db press: 7 X 7,5 ; 7 X 7,5
Seated one db biceps curl: 8 X 7,5 ; 8 X 7,5
Std bb triceps curl : 2 sets of 8 reps
one db breathing pullover: 8  8

After a sucsecfull running training one see that similarities between weightraining and running are more that you could think. After reading and practice the bible of the running (Jack Daniels' running formula) one discover than the first step in both disciplines is a 36 weeks of training, named Easy training, where you have to make a lot of volume and low intensitie training for strenghting the heart, vascular system and muscle itself (mitocondries growing) in order to support and not got injuried the high intensity training that comes later (low reps in weightraining and interval training in running) So i would like to train the following weeks doing this: high reps light weight several reps with one miniset of only two reps with more weight at the end of each serie, doing the part of 1020 seca strides in running

Bench. Dbs press: 10 X 7,5 ; 3 X 10 ; 10 X 7,5 ; 3 X 10
One db row: 10 X 7,5 ; 3 X 10 ; 10 X 7,5 ; 3 X 10
One db biceps curl: 8 X 6,5 ; 3 X 7,5 ; 8 X 6,5 ; 3 X 7,5
One db press: 7 X 6,5 ; 2 X 7,5 ; 7 X 6,5 ; 2 X 7,5
Std bb triceps curl: 10 X 7 ; 3 X 9 ; 10 X 7 ; 3 X 9
Breathing pullovers: 10  10

Bench dbs press: 2 X 11 X 8 ; 3 X 10
One db rowing: 2 X 11 X 8 ; 3 X 10
One db press: 2 X 8 X 6 ; 2 X 8
One db biceps curl: 2 X 8 X 6 ; 3 X 8
Std bb triceps curl: 2 X 11 X 7 ; 3 X 9
Breathing pullovers: 11  11
Easier and faster

I am adding only one rep in one set at a time. So I need 9 workouts to increase the weight like this:
88 ; 98 ; 99 ; 109 ; 10 10 ; 11  10 ; 11  11 ; 12  11 ; 12  12.
This is usefull in the bench dbs press, db rows and triceps curl, because I use middlehigh reps. But I have some doubt in the press over head and the biceps curl, where I use lower reps. This is specially important in the shoulder exercises, because it's not a good muscle for high reps, as my experience prove me. Meaybe 59 in the shoulder press and 610 in the biceps curl. I have used high reps in this last exercise in the past and I had no injuries, so this is not really important. But if you think that you already use the shoulder muscle for the bench press, it's easy to stress the frontal head.
I use dbs, so I have to use 1 kgs plates for small increments, what means 2 kgs per db and 4 kg more two dbs. I prefer 2 kgs overall, so maybe i will use a non symetrical db, but that is not as important as in the Barbell. This mean slow progression: 2,5 kgs per month, 30 kg per year. The main question is: how much time will i use this rate before plateau appeard? More time using it means more real gains. As I begin with 16 kgs in dbs bench press, this mean ended with 46 kgs. It seems real as my best bench dbs press is 4 X 44 kg. Let's see.

Bench dbs press: 11 X 8 ; 11 X 8
One db row: 11 X 8 ; 11 X 8
Std one db press: 8 X 6 ; 8 X 6
Std one sb biceps curl: 9 X 6 ; 9 X 6
Bb triceps curl: 11 X 7 ; 11 X 7
Breathing pullovers: 11  12

Great going Sergio! Thumbs up!
As for the rep/set progression i think Dave Draper used the same principle but started off with 5x5 and the next time 1x6 4x5 etc.
So it's probably a good set up you've got there. :)

Hello Sergio, I didn't know you'd had an inguinal injury. I don't know if it was a hernia or not. I went through that too. I had surgery, but there's also good information here:
http://falconblanco.com/health/herniaexchange.htm
Reverse crunches and crunches with the legs spread as wide as they'll go can work the lower abdominals to help prevent and/or heal inguinal injuries. Those exercises are described on the page linked above I think.
Eric

Hello Eric. The injurie, what it would be, is better. The running seems to improve the recover. Now i an going cycling everyday. But i will use that exercise and see what it happens. It's time again to back weights.

More irregular training:
Dbs bench press: 2 X 10 X 7,5
One db bent over row: 2 X 10 X 7,5
Seated alternante dbs bíceps curl: 2 X 7 X 7,5
One db press: 2 X 6 X 7,5
Legs raise: 2 X 9
Tríceps dips: 2 X 6
A few flor push ups
Read more: http://weightrainer.proboards.com/thread/2530/irregulartraininglog?page=1#ixzz3amvdpa8a

Bench press: 2 X 6 X 20
Bent arm pullover: 2 X 6 X 15
Bíceps BB curl: 2 X 6 X 15
Bent over db tríceps extension: 2 X 8 X 4,5
Over head BB press: 2 X 6 X 15
Lateral dbs raise: 2 X 6 X 4,5
Cleans to shoulders: 2 X 6 X 15
Bent over one db row: 2 X 6 X 12
Reverse BB bíceps curl: 2 X 6 X 15
Squats: 2 X 8 X 15
Side bend: 2 X 10 X 12
Leg raise: 2 X 10

Bench press: 2 X 6 X 20
Dbs laterals on bench: 2 X 6 X 7,5
BB pullover: 2 X 6 X 10
Bíceps BB curl: 2 X 6 X 15
Lying BB tríceps curl: 2 X 6 X 15
Bent over BB rowing: 2 X 6 X 20
Bent over db laterales: 2 X 6 X 4,5
Dbs laterales: 2 X 6 X 4,5
Dbs forward lateral raise: 2 X 6 X 4,5
Seated wrist BB curl: 2 X 6 X 12
Squats: 2 X 6 X 20
Leg raise: 2 X 10

Bench press: 2 X 7 X 20
Seated alternate dbs bíceps curl: 2 X 6 X 7,5
Seated one db tríceps curl: 2 X 6 X 4,5
Upright BB row: 2 X 7 X 15
Std BB forward raise: 2 X 6 X 10
Seated BB wrist curl: 2 X 12 X 15
Bent over BB rowing: 2 X 7 X 20
Squats: 2 X 8 X 20
Side bend: 2 X 15 X 12
Sit ups inclined bench: 15  15
Yesterday I was so tired and have a ver y busy day. Toda y better, feel rested, but i don't do any calves exercise because yesterday i had a little injure running to job.

One new delay. I had a gastroenteritis two days before due to eating food that is not good for me. It was a nonesense.
Now i feel good and did a good workout:
Bench press: 8 X 20 ; 7 X 22
Bent arms pullover: 6 X 15 ; 7 X 15
BB bíceps pullover: 7 X 15 ; 6 X 16
Bent over db tríceps extensión: 6 X 4,5 ; 6 X 4,5
Military press: 7 X 15 ; 7 X 17
Dbs laterals: 7 X 4,5 ; 7 X 4,5
Bent over db row: 6 X 12 ; 6 X 12
Legs raise: 1513
Side bend: 15 X 12
Seated upper body BB twist: 2525
BB reverse curl: 7 X 15 ; 7 X 15
Squats: 9 X 20 ; 10 X 20
One leg BB calf work: 9 X 20 ; 9 X 20
Read more: http://weightrainer.proboards.com/thread/2530/irregulartraininglog?page=2#ixzz3bhna7jaS

Bench dbs presa: 2 X 7,5 X 10 reps
Std one arm press: 2 X 7,5 X 6 reps
Bent over one db rowing: 2 X 7,5 X 10 reps
Std Bb tríceps curl: 2 X 7 X 10 reps
Seated alternante dbs bíceps curl: 2 X 7,5 X 8 reps
Declined BB bent arm pullover: 2 X 7 X 12 reps
Twist BB on shoulders: 30  30
Inclined reverse crunched: 10  10

As tomorrow I am cycling, This afternoon I have trained:
Bench dbs press: 2 X 10 X 7,5
Bent over db rowing: 2 X 10 X 7,5
Bent over BB row: 2 X 10 X 17
Std Military press: 2 X 8 X 12
Std bíceps BB curl: 2 X 8 X 12
BB pullover: 2 X 10 X 12
wide grip BB bíceps curl: 20 X 7
Std BB tríceps curl: 15 X 7
Twist BB on shoulders: 27  27
Leg raise on bench: 10  10

Finally I have trained:
Bench dbs press: 3 X 12 X 7,5
One db rowing: 2 X 11 X 7,5
Std Military press: 2 X 12 X 9
Std BB wide gripe row: 2 X 12 X 11
Std upright row: 2 X 12 X 12
Std BB wide gripe bíceps curl: 2 X 12 X 9
Std BB tríceps curl: 2 X 10 X 7
Twist BB on shoulders: 28  28
Crunched: 12  12

Dbs bench press: 12 X 7,5 ; 10 X 9 ; 12 X 7,5
One db rowing: 12 X 7,5 ; 10 X 9 ; 12 X 7,5
Std one db press: 10 X 6 ; 7 X 7,5
Seated alternate dbs bíceps curl: 10 X 6 ; 7 X 7,5
Std BB tríceps curl: 12 X 7 ; 12 X 7
Seated twist BB on shoulders: 30  30
Leg raise: 15  15

Bench dbs press: 3 X 13 X 7,5
One db row: 2 X 13 X 7,5
Bent ober BB rowing: 2 X 12 X 12
Std Military press: 2 X 8 X 12
Std BB bíceps curl: 2 X 9 X 12
Std upright row: 1 X 8 X 12
Std one db bíceps curl: 1 X 6 X 7,5
Std BB tríceps curl: 2 X 13 X 7
Lying BB tríceps curl: 2 X 13 X 7
Bent over twist: 20  20
Leg raise: 12  12

Dbs bench press: 12 X 7,5 ; 12 X 7,5
One db bent over row: 12 X 7,5 ; 12 X 7,5
Std one db bíceps curl: 10 X 6,5 ; 10 X 6,5
Std tríceps BB curl: 12 X 8 ; 10 X 8
Std BB bíceps curl: 1 X 10 X 13
Std BB press: 1 X 15 X 8
Breth pullover acrosd bench: 2 X 8 X 7,5
Twist bent over, with BB on shoulders: 21  21
Leg raise: 3 X 10

Dbs bench press: 12 X 7,5 ; 12 X 9
Db flys on bench: 2 X 12 X 5
Bent over BB rowing, supine: 2 X 12 X 13
Bent over BB rowing, pronate: 2 X 12 X 13
Std BB tríceps curl: 12 X 7 ; 12 X 8 ; 12 X 8
Std BB bíceps curl: 3 X 8 X 12
Std clean and press: 15 X 8
Breathing pullover: 2 X 9 X 6
Bent over Twisting BB on shoulders: 23  23
Leg raise: 12  12  12

Db bench press: 12 X 7,5 ; 12 X 9
Incluned bench push ups: 6  6
Db bent over row: 12 X 7,5 ; 12 X 9
BB bent over rows: 12 X 14 ; 12 X 16
Std Military press: 2 X 8 X 12
Std BB bíceps curl: 2 X 12 X 12
Std one db bíceps curl: 2 X 8 X 7,5
Std BB bíceps tríceps curl: 14 X 7 ; 14 X 8 ; 10 X 8
Grimek torsions: 15  15  15
Legs raise: 10  10  10
Legs Tucks: 10  10

Dbs bench press: 12 X 7,5
Dbs flys: 2 X 10 X 5
Dbs bench press: 12 X 7,5
One db bent over row: 12 X 7,5
BB bent over reverse rows: 2 X 12 X 17
One db bent over row: 12 X 7,5
Shoulders BB complex: 3 X 4 X 12
(Upright rowingmilitary presspress behind neck)
BB bíceps curl: 10 X 12
One db bíceps curl: 2 X 8 X 7,5
BB bíceps curl: 10 X 12
Std BB tríceps curl: 15 X 7 ; 2 X 10 X 9 ; 12 X 7
One db breathing pullover: 2 X 10 X 7,5
Grimek torsions: 16  16  16
Leg raise: 16  16  10

Yestersday: 600 kcal burned in cardiovascular exercises
Dbs bench press: 12 X 7,5 ; 10 X 9 ; 8 X 10 ; 12 X 7,5
One db bent over row: 12 X 7,5 ; 12 X 9 ; 12 X 10 ; 12 X 7,5
BB shoulder complex: 5 X 12 ; 3 X 4 X 12
Std BB bíceps curl: 8 X 12 ; 2 X 8 X 13
Std BB tríceps curl: 3 X 12 X 8
Grimek torsions: 18  18  18
Leg raise: 12  12  12  12

Dbs bench press: 10 X 7,5 ; 10 X 9 ; 10 X 7,5
One db bend over row: 10 X 7,5 ; 10 X 9 ; 10 X 7,5
Std shoulders complex: 5 X 12 ; 5 X 12 ; 4 X 12
Std BB bíceps curl: 8 X 12 ; 8 X 14 ; 8 X 12
Std BB tríceps curl: 12 X 7 ; 12 X 8 ; 12 X 8
Side bend (7,5 kg) 15  15
Grimek torsions: 15  15
Leg raise: 18  18

Come back again:
The last 6 weeks I have done a lot of cycling (doing 300 km the best week) and running (run days of 914 km)
Now I have more work and prefer training with weights again.
Bench dbs press: 2 X 10 X 8
One db row: 2 X 10 X 8
Std BB tríceps curl: 2 X 10 X 7
Std one db bíceps curl: 2 X 8 X 8
Std one db press over head: 2 X 6 X 6
Leg raise: 15  15
Read more: http://weightrainer.proboards.com/thread/2530/irregulartraininglog?page=3#ixzz3lyyJiwz3

Bench DB press: 10 X 8 ; 10 X 8
Bent over DB rowing: 10 X 8 ; 10 X 8
Std one DB press: 6 X 6 ; 6 X 6
Std one DB bíceps curl: 8 X 8 ; 8 X 8
Std one DB tríceps curl: 10 X 4,5 ; 8 X 4,5
Std one DB reverse laterales: 5 X 4,5 ; 5 X 4,5
Leg raise: 16  14

Bench dbs press: 10 X 8 ; 10 X 8
One db bend over row: 10 X 8 ; 10 X 8
Std BB tríceps curl: 12 X 7 ; 12 X 7
Std one db bíceps curl: 8 X 8 ; 8 X 8
Std one db press: 6 X 6 ; 6 X 6
Reverse crunched: 14  12

Bench dbs press: 12 X 8 ; 12 X 8
One db bend over row: 12 X 8 ; 12 X 8
Std BB tríceps curl: 13 X 7 ; 13 X 7
Std one db bíceps curl: 10 X 8 ; 10 X 8
Std one db press: 8 X 6 ; 8 X 6
Reverse crunched: 16  16

Bench dbs press: 12 X 8 ; 12 X 8
One db bend over row: 12 X 8 ; 12 X 8
Std BB tríceps curl: 14 X 7 ; 14 X 7
Std one db bíceps curl: 10 X 8 ; 10 X 8
Std one db press: 8 X 6 ; 8 X 6
Reverse crunched: 17  17

25 workouts last year and 22 in 2014. My motivation in this new year is 50 workouts, even I know 3038 workouts could be more realistic. That's the consistency of my unconsistency!!
Number 1:
Bench dbs press: 2 X 12 X 7,5
Bent over BB rowing: 2 X 12 X 17
Std BB tríceps curl: 2 X 10 X 7
Std one db bíceps curl: 2 X 8 X 5
Std one db Press: 2 X 6 X 5
Lower crunched: 15  12
Stifflegs deadlift (for harmstrings): 10 X 10

Number 2:
Bench dbs press: 12 X 7,5 ; 12 X 7,5
Bent over BB rowing:12 X 17 ; 12 X 17
Std BB tríceps curl: 12 X 7 ; 12 X 7
Std one db bíceps curl: 8 X 7,5 ; 8 X 7,5
One db pullover acrosd bench: 10 X 7,5 ; 10 X 7,5
Free weight squats: 20  20
Reverse crunched: 15  15
One db press: 6 X 6 ; 6 X 6

Number three:
Bench dbs press: 12 X 7,5 ; 12 X 8
Bent over BB row:12 X 17 ; 12 X 17
Std One db Press: 6 X 5,5 ; 6 X 6
Std One db bíceps curl: 8 X 7,5 ; 8 X 7,5
Std BB tríceps curl: 12 X 7 ; 12 X 8
One db pullover across bench: 11 X 7,5 ; 11 X 7,5
Free weight squats: 10  10  10
Reverse crunched: 15  15

Number 4:
Bench dbs press: 12 X 7,5 ; 12 X 8
Bent over BB rowing: 12 X 17 ; 12 X 18
Std one db press: 6 X 6 ; 6 X 6,5
Std one db bíceps curl: 8 X 7 ; 8 X 7,5
Std BB tríceps curl: 12 X 7 ; 12 X 9
One db pullover across bench: 11 X 7,5 ; 12 X 7,5
Free weight Squats: 12  12  12
Reverse crunches: 16  16

Number 5:
Dbs bench press: 12 X 7,5 ; 12 X 10
Bent over BB rowing: 12 X 17 ; 12 X 19
Std BB triceps curl: 13 X 7 ; 13 X 8
Std Db bíceps curl: 8 X 6,5 ; 8 X 7,5
Std one db press: 8 X 6,5 ; 8 X 7,5
One db pullover acros bench: 12 X 7,5 ; 12 X 7,5
Free weight Squats: 13  13  13
Reverse crunches: 17  16

2010: 72 workouts (only recorded from April) maybe around 8090
2011: 76 workouts
2012: 22 workouts
2013: 9 workouts
2014: 22 workouts
2015: 25 workouts
2011 was the real ending year of weightraining for me. Tomorrow 6th training day in 11 days. A new hope.

Number 6:
Dbs bench press: 13 X 7,5 ; 13 X 9
Bent over BB rowing: 13 X 17 ; 13 X 17
Std BB triceps curl: 13 X 7 ; 13 X 8
Std one db biceps curl: 9 X 6 ; 9 X 6,5
Std one db press: 7 X 6 ; 7 X 6
Db pullover across the bench: 14 X 7,5 ; 14 X 7,5
Free weight Squats: 14  14  14
Reverse crunches: 17  16

Keep it up. This looks good. :)

I am keeping up!! 8)
Number 7:
Bench dbs press: 13 X 8 ; 13 X 8
Bent over BB rowing: 13 X 17 ; 13 X 18
Std BB tríceps curl: 13 X 7 ; 13 X 9
Std one db biceps curl: 9 X 6,5 ; 9 X 7
Std one db press: 7 X 6,5 ; 7 X 7
Db pullover across the bench: 14 X 7,5 ; 14 X 7,5
Free weight Squats: 15  15  15
Reverse crunches: 17  17

Number 8:
Bench dbs press: 13 X 7,5 ; 13 X 10
Bent over BB rowing: 13 X 17 ; 13 X 19
Std BB tríceps curl: 13 X 7 ; 13 X 10
Std one db biceps curl: 9 X 6 ; 9 X 8
Std one db press: 7 X 6 ; 7 X 8
Db pullover across the bench: 15 X 7,5 ; 15 X 7,5
Free weight Squats: 16  16  16
Reverse crunches: 18  18

Number 9:
Bench dbs press: 14 X 7,5 ; 14 X 7,5
Bent over BB rowing: 14 X 17 ; 14 X 17
Std BB tríceps curl: 14 X 7 ; 14 X 7
Std one db biceps curl: 10 X 6 ; 10 X 6
Std one db press: 8 X 6 ; 8 X 6
Db pullover across the bench: 17 X 7,5 ; 17 X 7,5
Free weight Squats: 17  17  17
Reverse crunches: 19  19

Number 10:
Bench dbs press: 14 X 7,5 ; 14 X 8
Bent over BB rowing: 14 X 17 ; 14 X 18
Std BB tríceps curl: 14 X 7 ; 14 X 8
Std one db biceps curl: 10 X 6 ; 10 X 6,5
Std one db press: 8 X 6 ; 8 X 6,5
Db pullover across the bench: 18 X 5,5 ; 18 X 5,5
Free weight Squats: 18  18  18
Reverse crunches: 19  19

Maybe a bit early to ask this but I'll do it anyway. ;)
Noticing any changes in appearance and/or performance?

I do easily the exercises. And my biceps has grown some milimetres, maybe 23 in this 2 and a half weeks. I am happy to train regularly.

Number 11:
Bench dbs press: 14 X 7,5 ; 14 X 8,5
Bent over BB rowing: 14 X 17 ; 14 X 19
Std BB tríceps curl: 14 X 7 ; 14 X 9
Std one db biceps curl: 10 X 6 ; 10 X 7
Std one db press: 8 X 6 ; 8 X 7
Db pullover across the bench: 19 X 5,5 ; 19 X 5,5
Free weight Squats: 19  19  19
Reverse crunches: 20  20

umber 12:
Bench dbs press: 8 X 7,5 ; 8 X 10
Bent over BB rows: 8 X 20 ; 8 X 25
Overhead BB press: 3 X 15 ; 3 X 20 ; 2 X 25 ; 1 X 30 ; 1 X 30
BB biceps curl: 3 X 15 ; 2 X 20 ; 1 X 25
I lost a lot of strength in the last 4 years of no hard training.

Number 13:
In feb and march I did more than 750 km cycling. 3 hours workouts
Bench dbs press: 12 X 7,5 ; 12 X 7,5
Bent over BB row: 10 X 17 ; 10 X 17
Alternate dbs bíceps curl: 8 X 6 ; 8 X 6
Std BB triceps curl: 15 X 7 ; 12 X 7
Std one db press: 6 X 6 ; 6 X 6
BB Squat: 12  12
Reverse crunches: 12  10

Number 14:
Yestersday: 6,76 km running pace: 7:13/km
Bench dbs press: 12 X 7,5 ; 12 X 7,5
Bend over one db row: 12 X 7,5 ; 12 X 7,5
Std BB tríceps curl: 15 X 7 ; 15 X 7
Alternate bíceps dbs curl: 8 X 7 ; 8 X 7
Std one db press: 6 X 6,5 ; 6 X 6,5
Squats: 12 X 7 ; 12 X 7
Leg raise: 12  11

Number 15
Bench dbs press: 12 X 7,5 ; 12 X 8,5
Bent over BB rowing: 12 X 17 ; 12 X 17
Std BB triceps curl: 15 X 7 ; 10 X 9
Alternate dbs biceps curl: 8 X 7 ; 8 X 7
One db press: 6 X 6 ; 6 X 7
Squats: 12 X 7 ; 10 X 17
Leg raise: 10  10  10

Number 16 (9 to get the 25 workouts of the last year)
Bench dbs press: 12 X 7,5 ; 12 X 8,5
Bent over BB rowing: 12 X 17 ; 14 X 17
Std BB triceps curl: 17 X 7 ; 15 X 8
One db biceps curl: 10 X 6 ; 10 X 6
One db press: 8 X 6 ; 8 X 6
Squats: 14 X 9 ; 14 X 17
Leg raise: 11  11

Number 17 (8 to get 25)
Bench dbs press: 12 X 7,5 ; 12 X 8,5
One db bent over row: 12 X 7,5 ; 12 X 8,5
Std BB triceps curl: 15 X 7 ; 14 X 9
One db biceps curl: 8 X 7,5 ; 8 X 7,5
One db press: 6 X 7,5 ; 6 X 7,5
Squats: 12 X 17 ; 12 X 17
Leg raises: 13  13

Number 18 (7 to get 25)
Yesterday: running 5 km pace:6:36/km
Bench dbs press: 10 X 8,5 ; 10 X 8,5
Bent over BB rowing: 10 X 17 ; 10 X 19
Std BB triceps curl: 15 X 7 ; 15 X 9
Std BB biceps curl: 8 X 12 ; 8 X 14
Std BB Military press: 6 X 12 ; 6 X 14
Squats: 15 X 14 ; 15 X 19
Leg raise: 14  10

Yestersday:
Running 10 km
walking 2,3 km
Number 19 (6 to get 25)
Bench dbs press: 10 X 8,5 ; 10 X 9,5
Bent over one DB row: 10 X 8,5 ; 10 X 9,5
Std BB triceps curl: 12 X 8 ; 10 X 10
Std one db biceps curl: 8 X 7,5 ; 8 X 8,5
Std one db press: 6 X 7,5 ; 6 X 8,5
Squats: 12 X 14 ; 12 X 20
Leg raise: 11  11  11

Number 20 (5 to 25)
Bench dbs press: 10 X 7,5 ; 10 X 7,5
Bent over db row: 10 X 7,5 ; 10 X 8,5
Std BB tríceps curl: 12 X 7 ; 12 X 8
Std one db biceps curl: 8 X 6 ; 8 X 7,5
Std one db press: 6 X 6 ; 6 X 7,5
Squats: 12 X 12 ; 12 X 14
Leg raise: 11  11

If I continue training the rest of the month I will match my 25 workouts of the last year. This would be 75 workouts in the end. As my last years of serious training. I have decided to train at 10 PM as I have the resistance training in the morning.

Today morning cycling: 43 km mean velocity: 19 km/h
Number 21 (4 to 25)
Bench dbs press: 10 X 7,5 ; 10 X 8,5
One db row: 10 X 7,5 ; 10 X 8,5
Std BB triceps curl: 12 X 8 ; 12 X 8
One db biceps curl: 8 X 7,5 ; 8 X 7,5
Std one db press: 6 X 7,5 ; 6 X 7,5
Squats: 14 X 14 ; 14 X 17
Leg raise: 13  13
Stronger

Number 22 (3 to 25)
yestersday cycling: 13 km
Dbs Bench press: 10 X 7,5 ; 10 X 7,5
One db vent over rows: 10 X 7,5 ; 10 X 7,5
Std one db triceps curl: 10 X 5 ; 10 X 5
Std one db biceps curl: 8 X 7,5 ; 8 X 7,5
Std one db press: 6 X 7,5 ; 6 X 7,5
Squats: 14 X 12 ; 14 X 14
Leg raise: 12  12
I lost 1 kg the past week.

Number 23 (2 for 25)
Yestersday cycling: 22 km
Bench press: 10 X 7,5 ; 10 X 8,5
One db bent over row: 10 X 7,5 ; 10 X 8,5
One db triceps curl: 11 X 5 ; 11 X 5
One db biceps curl: 8 X 7,5 ; 9 X 7,5
One db press: 6 X 6
BB press behind neck: 6 X 12 ; 6 X 12
Squats: 10 X 17 ; 10 X 17
Leg raise: 12  12

Number 24 (1 to get 25)
Yestersday cycling: 37 km 20,1 km/h
Bench press: 10 X 7,5 ; 10 X 8,5
One db bent over rows: 10 X 7,5
Bent over BB rowing: 10 X 17 ; 8 X 17
One db triceps curl: 12 X 5 ; 12 X 5
One db biceps curl: 8 X 7,5 ; 8 X 8,5
One db press: 6 X 6 ; 6 X 7
Military BB press: 3 X 17 ; 3 X 20
Squats: 12 X 17 ; 12 X 17
Leg raise: 14  15

Number 25 (the same workouts I did the past year)
Yesterday cycling: 40 km 23,4 km/h (record mean velocity in the last two years. Squats works!)
Bench dbs press: 6 X 7,5 ; 6 X 8,5 ; 6 X 9,5
Bent over db rows: 6 X 7,5 ; 6 X 8,5 ; 6 X 9,5
One db triceps curl: 10 X 5 ; 5 X 6
One db biceps curl: 8 X 7,5 ; 8 X 8,5
One db press: 8 X 7,5 ; 8 X 8,5
Squats: 12 X 17 ; 12 X 19
Leg raise: 14  14

Number 26:
Yesterday cycling: 48 km, mean velocity: 22 km/h
Bench dbs press: 10 X 9 ; 10 X 9
One db bent over row: 10 X 9 ; 10 X 9
One db triceps curl: 10 X 5 ; 10 X 5
One db biceps curl: 8 X 7,5 ; 8 X 7,5
One db press: 6 X 7,5 ; 6 X 7,5
Squats: 12 X 17 ; 12 X 17
Leg raise: 15  10
Tired after the two intense bike training.

umber 27:
Yesterday cycling: 31 km 19,5 km/h
Bench press: 10 X 9 ; 10 X 10
One db row: 10 X 9 ; 10 X 10
One db triceps curl: 6 X 5 ; 6 X 6
One db biceps curl: 8 X 7,5 ; 8 X 8,5
One db press: 6 X 7,5
Military press: 6 X 12 ; 6 X 16
Squats: 12 X 17 ; 12 X 22
Leg raise: 10  10  11

Number 28:
Bench dbs press: 10 X 8 ; 10 X 8
One db rowing: 10 X 8 ; 10 X 8
Std BB triceps curl: 10 X 6,5 ; 10 X 6,5
One db biceps curl: 6 X 8 ; 6 X 8
One db press: 6 X 6 ; 6 X 6
Squats: 10 X 10
Leg raise: 10 10

Number 29:
Bench dbs press: 10 X 8 ; 10 X 9
Bent over BB rows: 10 X 17 ; 10 X 18
Std BB triceps curl: 10 X 7 ; 10 X 7
One db biceps curl: 8 X 8 ; 8 X 8
One db press: 6 X 6 ; 6 X 7
Breathing pullovers across the bench: 8  8
Free weightraining squats: 10  10
Squats: 10 X 10
Leg raise: 8  8
Painfull the leg raise and the pullovers. Too much time without training!!

Yesterday: 62 km MV: 21,75 km/h
With a mountain pass of 7 km 4%
Number 30:
Bench dbs press: 10 X 8 ; 10 X 9
Bent over BB row: 10 X 17 ; 10 X 19
Std one db triceps curl: 10 X 5 ; 10 X 5
Std one db biceps curl: 8 X 8 ; 8 X 8
Military press: 6 X 12 ; 6 X 14
Breathing pullovers: 10  10
Free weigth squats: 15  15
Leg raise: 11  10
The legs too tired from cycling. Prefer not doing squats

Number 30_part 2:
The squats I couldn't do yesterday and some bonus : ;)
Squats: 10 X 10 ; 10 X 20
Breathing pullovers: 10  11
Leg raise: 10  8
Triceps BB curl: 12 X 7 ; 15 X 7

Number 31:
Bench dbs press: 10 X 9 ; 10 X 9
Bent over BB row: 10 X 20 ; 10 X 20
Std BB triceps curl: 10 X 10 ; 10 X 10
Std one db biceps curl: 8 X 8 ; 8 X 8,5
Military press: 6 X 15 ; 6 X 17
Breathing pullovers: 11  11
Squats: 10 X 10 ; 10 X 20 ; 5 X 22
Leg raise: 12  8
Stronger

Number 32:
Bench dbs press: 10 X 9 ; 10 X 10
Bent over BB rows: 10 X 20 ; 10 X 22
Std BB triceps curl: 10 X 10 ; 12 X 10
Std one db biceps curl: 8 X 8 ; 8 X 9
Military press: 6 X 15 ; 6 X 20
Squats: 12 X 15 ; 10 X 25
Breathing pullovers: 12  12
Leg raise: 14  12

Yesterday: 37,5 km 21 km/h
Number 33:
Bench dbs press: 10 X 9 ; 10 X 9
Bent over BB rows: 10 X 20 ; 10 X 25
Std BB triceps curl: 10 X 10 ; 12 X 10
One db biceps curl: 8 X 8 ; 8 X 8,5
Military press: 6 X 17 ; 6 X 18
And some 1rep presses: 202528
Squats: 10 X 20 ; 10 X 20
Leg raise: 15

Yesterday: 69 km 22,7 km/h
Number 34:
Bench dbs press: 10 X 9 ; 10 X 11
Bent over BB rows: 10 X 20 ; 10 X 22
Std triceps BB curl: 10 X 10 ; 8 X 12
Std db biceps curl: 8 X 9 ; 8 X 9
Military press: 6 X 17 ; 6 X 20
1reps: 25  27  30
Squats: 10 X 10 ; 10 X 20 ; 10 X 22
Leg raise: 15  15
Breathing pullovers: 10
Stronger!

Yesterday: 28 km 23,1 km/h
Number 35:
Bench dbs press: 10 X 9 ; 10 X 10
Bent over BB rows: 10 X 20 ; 10 X 25
Std BB triceps curl: 12 X 10 ; 9 X 12
One db biceps curl: 8 X 8 ; 8 X 9
Military press: 6 X 17 ; 3 X 20 ; 3 X 22 ; 2 X 25
Free Squats: 15
Squats: 10 X 20 ; 5 X 25 ; 5 X 27
Leg raise: 17  10
Breathing pullovers: 12

Yesterday: 33 km 24,1 km/h
Number 36:
Bench dbs press: 10 X 9 ; 10 X 11 easier
Bent over BB row: 10 X 20 ; 10 X 27
BB triceps curl: 10 X 10 ; 10 X 12
One db biceps curl: 8 X 8,5 ; 8 X 9
Military press: 6 X 17 ; 6 X 22
1rep: 27  30
Squats: 10 X 20 ; 10 X 25 ; 5 X 30
Leg raise: 16  14
Breathing pullovers: 13

Number 37:
Bench dbs press: 10 X 9 ; 10 X 9
Bent over BB row: 10 X 20 ; 10 X 20
Std BB triceps curl: 10 X 10 ; 10 X 10
One db biceps curl: 8 X 8 ; 8 X 8
Military press: 6 X 17 ; 6 X 17
Squats: 10 X 20 ; 10 X 25
Leg raise: 15  10
Breathing pullover across the bench: 15
Bent arm pullover: 10  8
Light workout needed after an up load weight week. Focus more at strict form and good muscle stimulation.

Number 38:
Bench dbs press: 10 X 9 ; 10 X 10
Bent over BB rows: 10 X 20 ; 10 X 25
Std BB triceps curl: 10 X 10 ; 10 X 12
One db biceps curl: 8 X 8 ; 8 X 9
Military press: 6 X 17 ; 6 X 20
1 Rep: 25  27 stronger
Squats: 10 X 20 ; 10 X 27
Leg raise: 17
BB pullovers wide grip: 10 X 7

Yesterday: 31 km 23 km/h
Number 39:
Bench dbs press: 10 X 9 ; 10 X 11
Bent over BB rows: 10 X 20 ; 10 X 25
Std BB triceps curl: 10 X 10 ; 8 X 13
One db biceps curl: 8 X 8 ; 8 X 9
Military press: 6 X 17 ; 6 X 22
1 Rep: 27  30  32
Squats: 8 X 20 ; 8 X 25 ; 8 X 30
Leg raise: 20
Wide gripe BB pullovers: 10 X 7
Tired after the cycling

Last month a lot of cycling and also running
Number 40:
Bench dbs press: 10 X 9 ; 10 X 9
One db row: 10 X 9 ; 10 X 9
One db triceps curl: 10 X 5 ; 10 X 5
One db biceps curl: 8 X 8 ; 8 X 8
One db press: 6 X 8 ; 6 X 8
Free weight Squats: 15  15
Leg raise: 15  15

Number 41:
Bench dbs press: 10 X 9 ; 10 X 9
Bent over BB row: 10 X 17 ; 10 X 20
Std BB triceps curl: 10 X 7 ; 10 X 10
One db biceps curl: 8 X 8 ; 8 X 8
One db press: 6 X 8 ; 6 X 8
Squats: 15 X 7 ; 15 X 7
Leg raise: 15  15

Number 42:
Bench dbs press: 10 X 9 ; 10 X 10
Bent over BB rows (rev grip): 10 X 17 ; 10 X 22
Std BB triceps curl: 10 X 9 ; 6 X 11 + 6 X 11
Bb biceps curl: 8 X 17 ; 8 X 17
Military press: 6 X 17 ; 6 X 19
Squats: 10 X 17 ; 10 X 22
Leg raise: 16
Sit ups: 8

Number 43:
Bench dbs press: 10 X 10 ; 10 X 10
One db bent over rowing: 10 X 10 ; 10 X 10
One db triceps curl: 8 X 6 ; 8 X 6
One db biceps curl: 6 X 8 ; 6 X 9 ; 2 X 10 ; 2 X 12 ; 1+1 X 12
One db press: 6 X 8 ; 2 X 10 ; 1+1+1 X 12
Squats: 10 X 10 ; 10 X 20
Leg raise: 17

Number 44:
Bench dbs press: 10 X 10 ; 10 X 10 Easy
Bent over BB row: 10 X 19 ; 10 X 27 ; rev grip: 5 X 27 hard
Std BB triceps curl: 10 X 9 ; 10 X 12
Std BB biceps curl: 8 X 17 ; 8 X 17 ; 4 X 22 Stronger
Military press: 6 X 17 ; 6 X 17
Squats: 12 X 20 ; 8 X 30
Leg raise: 18
Good workout!!

Number 45:
Bench dbs press: 10 X 10 ; 10 X 11
One db rowing: 10 X 11 ; 10 X 11 ; 10 X 10
Std one dn triceps curl: 10 X 6 ; 4 X 7 ; 11 X 5
One db biceps curl: 8 X 8 ; 8 X 9
One db press: 6 X 8 ; 6 X 9
Squats: 11 X 20 ; 9 X 30
Leg raise: 19
Sit ups inclined bench: 20
33 cm arm. 1 more

Number 46:
Bench dbs press: 10 X 10 ; 8 X 12
Bent over BB rows: 10 X 17 ; 10 X 22 ; 8 X 22
Std BB triceps curl: 10 X 9 ; 10 X 12
BB biceps curl: 6 X 17 ; 6 X 22 ; 6 X 19
Military press: 6 X 20 ; 6 X 20
Squats: 10 X 20 ; 10 X 30 ; 4 X 35
Leg raise: 20
Inclined bench sit ups: 10

Number 47:
Bench dbs press: 10 X 10 ; 10 X 11
One db bent over row: 10 X 11 ; 10 X 11
One db triceps curl: 10 X 6 ; 10 X 6 still hard
One db biceps curl: 8 X 9 ; 8 X 9
One db press: 6 X 9 ; 6 X 9
Squats: 10 X 22 ; 10 X 32
Leg raise: 21

Number 48:
Bench dbs press: 5 X 10 ; 10 X 11 ; 10 X 11
Bent over BB rows: 6 X 17 ; 10 X 22 ; 10 X 24
Std BB triceps curl: 10 X 12 ; 8 X 14 ; 10 X 12
Std BB biceps curl: 7 X 17 ; 3 X 22 ; 3 X 24 hard ; 7 X 19
Military press: 4 X 20 ; 4 X 22 ; 4 X 25 ; 1 X 30
Squats: 10 X 25 ; 10 X 30 ; 5 X 35
Leg raise: 22

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

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

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

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

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!!

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.

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

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.

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

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

Number 59:
Bench dbs press: 10 X 10 ; 10 X 10
One db bent over row: 10 X 10 ; 10 X 10
One db triceps curl: 10 X 6 ; 10 X 6
One db biceps curl: 8 X 9 ; 8 X 9
One db press: 6 X 9 ; 6 X 9
Squats: 20 X 10 ; 20 X 10
If I can train again, looking for 80 workouts.
BW: 70,5 kg
Arm: 34 cm.
Chest: 96 cm.
Waist: 80 cm.
Leg: 53 cm.
Calve: 38 cm.
Meassure them one month later

Number 60:
Bench dbs press: 10 X 10 ; 10 X 10
Bent over BB rows: 10 X 20 ; 10 X 20
Std BB triceps curl: 10 X 12 ; 10 X 13
Std BB biceps curl: 8 X 17 ; 8 X 19
Press behind the neck: 10 X 20 ; 10 X 20
One db pullovers across the bench: 12 X 8 ; 12 X 9
Squats: 20 X 15 ; 20 X 15

Number 61:
Bench dbs press: 10 X 10 ; 11 X 10
One db row: 10 X 10 ; 11 X 10
One db triceps curl: 10 X 6 ; 11 X 6
One db biceps curl: 8 X 9 ; 9 X 9
One db press: 6 X 9 ; 7 X 9
One db pullover across bench: 12 X 9 ; 13 X 9
Squats: 20 X 15 ; 20 X 15

Number 62:
Bench dbs press: 10 X 10 ; 10 X 10
One db row: 10 X 10 ; 10 X 10
One db triceps curl: 10 X 5 ; 10 X 5
One db biceps curl: 8 X 9 ; 8 X 9
One db press: 6 X 9 ; 6 X 9
One db pullover across the bench: 10 X 9 ; 10 X 9
Squats: 12 X 10 ; 12 X 10

Number 63:
Bench dbs press: 10 X 10 ; 11 X 10
Bend over BB rows: 10 X 22 ; 11 X 22
Std BB triceps curl: 10 X 12 ; 11 X 12
Std BB biceps curl: 8 X 17 ; 9 X 17
Press behind the neck: 6 X 17 ; 7 X 17
One db pullover across the bench: 11 X 9 ; 10 X 9,5
Squats: 14 X 15 ; 14 X 15

Number 64:
Bench dbs press: 11 X 10 ; 12 X 10
One db row: 11 X 10 ; 12 X 10
One db triceps curl: 11 X 5 ; 12 X 5
One db biceps curl: 9 X 9 ; 10 X 9
One db press: 7 X 9 ; 8 X 9
One db pullover across the bench: 11 X 9 ; 12 X 9
Squats: 16 X 15 ; 18 X 15

Number 65:
Bench dbs press: 12 X 10 ; 12 X 10
Bend over BB rows: 11 X 22 ; 12 X 22
Std BB triceps curl: 11 X 12 ; 12 X 12
Std BB biceps curl: 9 X 17 ; 10 X 17
Press behind the neck: 7 X 17 ; 8 X 17
One db pullover across the bench: 12 X 9 ; 12 X 9
Squats: 18 X 15 ; 20 X 15

Number 66:
Bench dbs press: 12 X 10 ; 13 X 10
One db row: 12 X 10 ; 13 X 10
One db triceps curl: 12 X 5 ; 13 X 5
One db biceps curl: 10 X 9 ; 11 X 9
One db press: 8 X 9 ; 9 X 9
One db pullover across the bench: 12 X 9 ; 13 X 9
Squats: 20 X 15 ; 20 X 15

Number 67:
Bench dbs press: 13 X 10 ; 13 X 10
Bend over BB rows: 12 X 22 ; 13 X 22
Std BB triceps curl: 12 X 12 ; 13 X 12
Std BB biceps curl: 10 X 17 ; 11 X 17
Press behind the neck: 8 X 17 ; 9 X 17
One db pullover across the bench: 13 X 9 ; 13 X 9
Squats: 10 X 20 ; 12 X 20

Number 68:
Bench dbs press: 13 X 10 ; 14 X 10
One db row: 13 X 10 ; 13 X 10
One db triceps curl: 13 X 5 ; 13 X 5
One db biceps curl: 11 X 9 ; 11 X 9
One db press: 9 X 9 ; 9 X 9
One db pullover across the bench: 13 X 9 ; 14 X 9
Squats: 12 X 20 ; 12 X 20

Number 69:
Bench dbs press: 14 X 10 ; 14 X 10
Bend over BB rows: 13 X 22 ; 13 X 22
Std BB triceps curl: 13 X 12 ; 13 X 12
Std BB biceps curl: 11 X 17 ; 11 X 17
Press behind the neck: 9 X 17 ; 9 X 17
One db pullover across the bench: 14 X 9 ; 14 X 9
Squats: 12 X 20 ; 14 X 20

Well, 69 was better than I thought. The comeback was real. New year, the count is zero again. Work has to be done.
Number 1:
Bench dbs press: 10 X 10 ; 10 X 10
One db bent over row: 10 X 10 ; 10 X 10
One db press: 6 X 10 ; 6 X 9
One db bíceps curl: 8 X 9 ; 8 X 9
One db tríceps curl: 8 X 6 ; 8 X 6
Squats: 14 X 20 ; 5 X 20 enough squats forma the first day
One db pullover across the bench: 10 X 9 ; 10 X 9

Number 2:
The first workout above 40 years old!!
Bench dbs press: 10 X 10 ; 10 X 10
One db bent over row: 10 X 10 ; 10 X 10
One db tríceps curl: 8 X 6 ; 8 X 6
One db bíceps curl: 8 X 9 ; 8 X 9
One db press: 6 X 9 ; 6 X 9
Squats: 5 X 20 ; 7 X 20 ; 8 X 20
One db pullover across the bench: 14 X 9

Number 3:
Bench dbs press: 11 X 10 ; 10 X 10
One db bend over row: 11 X 10 ; 10 X 10
One db triceps curl: 9 X 6 ; 8 X 6
One db biceps curl: 9 X 9 ; 8 X 9
One db press: 7 X 9 ; 6 X 9
Superset:
Squats: 10 X 20 ; 10 X 20
One db pullover across bench: 10 X 9 ; 10 X 9

Number 4:
Bench dbs press: 11 X 10 ; 11 X 10
One db bend over row: 11 X 10 ; 11 X 10
One db triceps curl: 9 X 6 ; 9 X 6
One db biceps curl: 9 X 9 ; 9 X 9
One db press: 7 X 9 ; 7 X 9
Superset:
Squats: 12 X 20 ; 12 X 20
One db pullover across bench: 10 X 10 ; 10 X 10

Number 5:
Bench dbs press: 12 X 10 ; 11 X 10
One db bend over row: 12 X 10 ; 11 X 10
One db triceps curl: 10 X 6 ; 9 X 6
One db biceps curl: 10 X 9 ; 9 X 9
One db press: 8 X 9 ; 7 X 9
Superset:
Squats: 14 X 20 ; 12 X 20
One db pullover across bench: 12 X 10 ; 10 X 10
Bend over BB rows: 10 X 20 ; 10 X 20
Push ups on flor: 4  4

Number 6:
Bench dbs press: 12 X 10 ; 12 X 10
One db bend over row: 12 X 10 ; 12 X 10
One db triceps curl: 10 X 6 ; 10 X 6
One db biceps curl: 10 X 9 ; 10 X 9
One db press: 8 X 9 ; 8 X 9
Superset:
Squats: 14 X 20 ; 14 X 20
One db pullover across bench: 12 X 10 ; 12 X 10

Number 7:
Bench dbs press: 13 X 10 ; 12 X 10
One db bend over row: 13 X 10 ; 12 X 10
One db triceps curl: 11 X 6 ; 10 X 6
One db biceps curl: 11 X 9 ; 10 X 9
One db press: 9 X 9 ; 8 X 9
Superset:
Squats: 16 X 20 ; 14 X 20
One db pullover across bench: 14 X 10 ; 12 X 10

Number 8:
Bench dbs press: 13 X 10 ; 13 X 10
One db bend over row: 13 X 10 ; 13 X 10
One db triceps curl: 11 X 6 ; 11 X 6
One db biceps curl: 11 X 9 ; 11 X 9
One db press: 9 X 9 ; 9 X 9
Squats: 11 X 20 ; 12 X 20
One db pullover across bench: 10 X 10 ; 10 X 10
Tired after cycling yesterday.
I think the dinner was no good in Carbohydrates, because I felt tired at the middle of the workout.

Number 9:
Bench dbs press: 12 X 10 ; 12 X 10
One db bend over row: 12 X 10 ; 12 X 10
One db triceps curl: 10 X 6 ; 8 X 6
One db biceps curl: 10 X 9 ; 8 X 9
One db press: 8 X 9 ; 8 X 9
Squats: 12 X 10 ; 12 X 20

Number 10:
Bench dbs press: 10 X 10 ; 10 X 11
One db bend over row: 10 X 10 ; 10 X 11
One db triceps curl: 8 X 6 ; 6 X 7
One db biceps curl: 8 X 9 ; 8 X 10
One db press: 6 X 9 ; 6 X 10
Squats: 10 X 20 ; 10 X 25

Number 11:
Bench dbs press: 10 X 10 ; 10 X 11
One db row: 10 X 11 ; 10 X 11
One db triceps curl: 8 X 6 ; 7 X 7
One db biceps curl: 8 X 9 ; 8 X 10
One db press: 6 X 7 ; 6 X 7 litle injury un the right shoulder since last week. So I prefer lighter weight
Squats: 14 X 20 ; 14 X 20

Number 12:
Bench dbs press: 12 X 10 ; 12 X 11
One db row: 12 X 11 ; 12 X 11
One db triceps curl: 8 X 7 ; 8 X 7
One db biceps curl: 9 X 9 ; 8 X 10
One db press: 6 X 9 ; 6 X 9
Squats: 15 X 20 ; 15 X 20

Number 13:
Bench dbs press: 13 X 10 ; 10 X 11
One db row: 13 X 11 ; 10 X 11
One db triceps curl: 9 X 7 ; 8 X 7
One db biceps curl: 8 X 10 ; 8 X 10
One db press: 6 X 10 ; 6 X 10
Squats: 14 X 20 ; 12 X 25

Number 14:
Bench dbs press: 10 X 11 ; 10 X 11
One db row: 11 X 11 ; 11 X 11
One db triceps curl: 9 X 7 ; 9 X 7
One db biceps curl: 9 X 10 ; 8 X 10
One db press: 7 X 10 ; 6 X 10
Squats: 12 X 25 ; 12 X 25
One db pullover across the bench: 12 X 9 ; 12 X 9

Number 15:
Bench dbs press: 11 X 11 ; 10 X 11
One db row: 12 X 11 ; 11 X 11
One db triceps curl: 10 X 7 ; 9 X 7
One db biceps curl: 9 X 10 ; 9 X 10
One db press: 7 X 10 ; 7 X 10
Squats: 14 X 25 ; 12 X 25
One db pullover across the bench: 14 X 9 ; 12 X 9
One db triceps curl: 3 X 9
Yes, my triceps are stronger. It's not a silly thing to think in a PR un some months

Number 16:
Bench dbs press: 11 X 11 ; 11 X 11
One db row: 12 X 11 ; 12 X 11
One db triceps curl: 10 X 7 ; 10 X 7
One db biceps curl: 10 X 10 ; 8 X 10
One db press: 8 X 10 ; 7 X 10
Squats: 14 X 25 ; 14 X 25
One db pullover across the bench: 14 X 9 ; 14 X 9

Number 17:
Bench dbs press: 12 X 11 ; 11 X 11
One db row: 13 X 11 ; 12 X 11
One db triceps curl: 11 X 7 ; 8 X 7
One db biceps curl: 10 X 10 ; 10 X 10
One db press: 8 X 10 ; 8 X 10
Squats: 16 X 25 ; 14 X 25
One db pullover across the bench: 16 X 9 ; 14 X 9
Bend over one db lateral raise: 9 X 3,5 ; 8 X 3,5
Frontal BB raise: 9 X 7

Number 18:
Dbs bench press: 10 X 10 ; 10 X 10
One db row: 10 X 10 ; 10 X 10
One db press: 6 X 10 ; 6 X 10
Squat: 10 X 25 ; 10 X 25

Number 19:
Bench dbs press: 10 X 10 ; 10 X 11
One db row: 10 X 11 ; 10 X 11
One db tríceps curl: 8 X 7 ; 8 X 7
One db bíceps curl: 8 X 10 ; 8 X 10
One db press: 7 X 10 ; 6 X 10
Squats: 12 X 25 ; 12 X 25

Number 20:
Bench dbs press: 10 X 11 ; 10 X 11
One db row: 11 X 11 ; 11 X 11
One db tríceps curl: 9 X 7 ; 9 X 7
One db bíceps curl: 9 X 10 ; 9 X 10
One db press: 7 X 10 ; 7 X 10
Squats: 13 X 25 ; 13 X 25

Number 21:
Bench dbs press: 11 X 11 ; 10 X 11
One db row: 12 X 11 ; 11 X 11
One db tríceps curl: 10 X 7 ; 9 X 7
One db bíceps curl: 10 X 10 ; 9 X 10
One db press: 7 X 10 ; 7 X 10
Squats: 14 X 25 ; 14 X 25

Number 22:
Bench dbs press: 11 X 11 ; 11 X 11
One db row: 12 X 11 ; 12 X 11
One db tríceps curl: 10 X 7 ; 7 X 7
One db bíceps curl: 10 X 10 ; 9 X 10
One db press: 9 X 10 ; 8 X 10
Squats: 15 X 25 ; 15 X 25

Number 23:
Bench dbs press: 10 X 10 ; 10 X 10
One db row: 10 X 10 ; 10 X 10 ; 10 X 10
One db triceps curl: 10 X 6 ; 10 X 6
One db biceps curl: 10 X 9 ; 10 X 9
One db press: 8 X 9 ; 8 X 9
Squats: 12 X 20 ; 6 X 12 too much time witouth squating
One db breathing pullover: 10 X 9 ; 10 X 9
This month I've cycled 600 km. Stronger with the legs, as if I was 20 years old again.
Two weeks witouth squating. I feel old again!!

Number 24:
Bench dbs press: 11 X 10 ; 10 X 10
One db row: 11 X 10 ; 10 X 10
One db triceps curl: 11 X 6 ; 10 X 6
One db biceps curl: 11 X 9 ; 10 X 9
One db press: 9 X 9 ; 8 X 9
Squats: 11 X 20 ; 10 X 20
One db breathing pullover: 11 X 10 ; 10 X 9
Side bends: 20 X 10
Twist sit ups: 10  10
BB twist: 20  20

Number 25:
Bench dbs press: 10 X 10 ; 9 X 11
One db row: 10 X 10 ; 9 X 11
One db triceps curl: 10 X 6 ; 5 X 7 ; 6 X 7
One db biceps curl: 10 X 9 ; 9 X 10
One db press: 8 X 9 ; 6 X 10
Squats: 12 X 20 ; 10 X 25
Side bend: 20 X 10
Twist sit ups: 10  10

Number 26:
Bench dbs press: 10 X 10 ; 10 X 11
One db row: 10 X 11 ; 10 X 11
One db triceps curl: 10 X 6 ; 8 X 7
One db biceps curl: 10 X 9 ; 8 X 10
One db press: 6 X 9 ; 6 X 10
Squats: 12 X 20 ; 12 X 25
One db pullover across the bench: 10 X 9 ; 10 X 9
Db side bend: 20 X 10
Twist sit ups: 14  12
After workout: 2 km running

Number 27:
Bench dbs press: 10 X 10 ; 10 X 11 ; 9 X 11
One db row: 10 X 11 ; 10 X 11 ; 9 X 11
One db triceps curl: 10 X 6 ; 8 X 7 ; 6 X 6
One db biceps curl: 8 X 9 ; 8 X 10
One db press: 6 X 9 ; 6 X 10
Squats: 10 X 25 ; 10 X 25
One db pullover across the bench: 10 X 9 ; 10 X 9
Db side bend: 20 X 10 ; 10 X 10
Twist sit ups: 16  10
Standing BB twist: 20  20  10
After workout: 2 km running
Yesterday: 28 km cycling

How many workouts have you done now compared to last year?

Hi Steff. The past year I had 19 workouts for this date. This year I have already done 28.
Number 28:
Bench dbs press: 12 X 10 ; 10 X 11
Db flys: 8 X 6
One db row: 12 X 10 ; 10 X 11
Bent over BB row: 10 X 22
One db triceps curl: 10 X 6 ; 8 X 7
BB triceps curl: 8 X 12
One db biceps curl: 8 X 9 ; 8 X 10
Concentration curl: 7 X 8
One db press: 8 X 9 ; 6 X 10
Frontal BB raise: 7 X 7
Squats: 12 X 25 ; 12 X 25 ; 6 X 30
One db pullover across the bench: 10 X 9 ; 8 X 10
Side bend: 20 X 10 ; 10 X 10
BB twist: 20  20
Twist sit ups: 18  10

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

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

More shoulders and arms:

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.

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

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

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

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
1R23R1R
23R1R23
R1R2R3R
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 3035 sets workouts I have been doing the last weeks was too long.

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

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

Number 37:
One db bent over row: 8 X 10 ; 8 X 11 ; 7 X 13
Reverse grip BB bent over rowing: 8 X 22 ; 8 X 24 ; 7 X 27
BB bent over row: 15 X 17
One db biceps curl: 8 X 9 ; 8 X 10
Concentration curl: 7 X 8 ; 6 X 9
BB biceps curl: 6 X 19 ; 6 X 19
Reverse BB curl: 7 X 14 ; 7 X 15
Wrist BB curl: 15 X 17 ; 12 X 22
One db bend: 10 X 10 ; 10 X 10
BB Twist: 25  25
Twist sit ups: 20  20
Aerobics: 4,2 km running

Number 38:
Squats: 10 X 25 ; 9X 30
Lunges: 16 X 0 ; 10 X 12
Stiff leg deadlift (for harmstrings): 10 X 17 ; 10 X 22
Sissy squat: 10  10
Standing one leg calf work: 8 X 10 ; 8 X 10
Db side bend: 15 X 10
BB Twist: 20  20  20
Twist sit ups: 22  16
25 mins running
Not a good day at the beggining. My mind was out of order today, so I squat less weight. But I am happy that a not motivating day ended with a not excellent but a good workout.

Number 39:
Dbs fly: 8 X 6 ; 6 X 7
Dbs bench press: 8 X 11 ; 6 X 12
Declined bench dbs fly: 8 X 6 ; 8 X 7
Inclined bench dbs press: 8 X 10 ; 6 X 11
One db triceps curl: 8 X 6 ; 6 X 7 ; 5 X 8
One db kickback: 8 X 4,5 ; 6 X 5,5
One db press: 7 X 10 ; 5 X 11
Dbs laterals: 8 X 5 ; 6 X 6
Db bend: 15 X 10
BB twist: 30
Twist sit ups: 20
Reverse crunches: 10  10

Number 40:
One db bent over row: 8 X 11 ; 8 X 13
Bent over reverse grip rowing: 8 X 22 ; 8 X 27
Bent over BB rowing wide grip: 12 X 19 ; 12 X 19
One db biceps curl: 8 X 8 ; 7 X 11
Concentration db curl: 6 X 8 ; 7 X 8
Reverse BB curl: 8 X 14 ; 8 X 14
Wrist BB curl: 15 X 17 ; 12 X 19
One db breathing pullover: 10 X 10 ; 12 X 10
Abdominal triset:
BB twist: 30  30
Twist sit ups: 20  12
Reverse crunches: 11  4
Running 3 km

Number 41:
Squats: 12 X 25 ; 10 X 30 ; 6 X 40
Lunges: 10 X 0 ; 8 X 10
Sissy squats: 10  10
BB Twist: 35  35
Twist sit ups: 20  20
Reverse crunches: 15  14
Running: 3,7 km 6,23 mins/km

Number 42:
Dbs fly: 8 X 6 ; 6 X 7 ; 6 X 8
Dbs bench press: 8 X 11 ; 6 X 12 ; 6 X 13
One db triceps curl: 8 X 6 ; 6 X 8
One db kickback: 9 X 4 ; 7 X 5
One db press: 7 X 10 ; 6 X 11
Upright BB rowing: 8 X 17 ; 8 X,17
BB twist: 30  30
Twist sit ups: 20  14
Reverse crunches: 12  8
Stronger!!

Number 44:
Squats: 12 X 25 ; 10 X 35 ; 5 X 42 ; 6 X 40
Lunges: 10 X 0 ; 8 X 12
Sissy squats: 12  10
One leg calf work: 8 X 10 ; 9 X 10
BB Twist: 50
Twist sit ups: 25
Reverse crunches: 14
Stronger

Number 45:
Dbs fly: 8 X 6 ; 8 X 7
Dbs bench press: 8 X 11 ; 7 X 13
One db triceps curl: 8 X 6 ; 7 X 8
One db kickback: 8 X 5 ; 8 X 5
One db press: 6 X 10 ; 7 X 11
BB upright rowing: 7 X 17 ; 6 X 19
One db pullover atb: 10 X 10 ; 8 X 11
BB twist: 35  30
Twist sit ups: 20  20
Stronger

Number 46:
One db bent over row: 8 X 10; 8 X 11
One db biceps curl: 8 X 9 ; 8 X 10
Reverse BB curl: 8 X 14 ; 8 X 14
Wrist BB curl: 14 X 17 ; 14 X 17
Abdominal triset:
BB twist: 30  30
Twist sit ups: 20  16
Light day after a one week big cold.

Number 47:
Squats: 15 X 10 ; 10 X 20
Lunges: 10 X 7 ; 10 X 7
Sissy squats: 8  6
One leg calf work: 8 X 10 ; 8 X 10
BB Twist: 30  30
Twist sit ups: 20  20
Reverse crunches: 12  14
Still light. Not well recover yet.

Number 48:
Dbs fly: 8 X 6 ; 8 X 7
Dbs bench press: 10 X 10 ; 9 X 11
One db triceps curl: 8 X 6 ; 6 X 8
One db kickback: 8 X 5 ; 7 X 5
One db press: 6 X 10 ; 6 X 11
BB upright rowing: 7 X 17 ; 6 X 19
One db pullover atb: 10 X 10 ; 8 X 11
BB twist: 30  30
Twist sit ups: 22  22

Number 49:
One db bent over row: 8 X 11 ; 8 X 12
Bent over reverse grip rowing: 8 X 22 ; 8 X 22
One db biceps curl: 8 X 9 ; 6 X 10
BB bíceps curl: 8 X 19 ; 8 X 19
Reverse BB curl: 8 X 14 ; 6 X 15
Wrist BB curl: 15 X 19 ; 13 X 20
BB twist: 40  40
Twist sit ups: 24  24

Number 50:
Bench dbs press: 9 X 10 ; 9 X 10
One db bent over row: 8 X 10 ; 8 X 10
One db triceps curl: 8 X 6 ; 8 X 6
One db bíceps curl: 8 X 9 ; 8 X 9
One db press: 6 X 9 ; 6 X 9
One pullover across bench: 10 X 9 ; 10 X 9
Squats: 12 X 10 ; 10 X 20
Twist sit ups: 16  14
BB twist: 25  25

Number 51:
Bench dbs press: 9 X 10 ; 9 X 10
One db bent over row: 9 X 10 ; 8 X 10 ; 8 X 11
Bent over BB row: 8 X 26 ; 8 X 26
One db triceps curl: 8 X 6
BB triceps curl: 8 X 16
BB biceps curl: 8 X 16 ; 8 X 16
One db bíceps curl: 8 X 9
One db press: 6 X 9 ; 6 X 9
BB presa: 5 X 26
One pullover across bench: 10 X 9 ; 10 X 9
Squats: 12 X 16 ; 10 X 26 ; 8 X 30
Twist sit ups: 16  16
BB twist: 25  25
Leg raise: 15  15
Cycling: 25 km

Number 52:
Bench dbs press: 10 X 10 ; 8 X 11
One db row: 10 X 10 ; 9 X 11
Bent over BB row: 8 X 24
One db triceps curl: 8 X 6 ; 7 X 6
One db bíceps curl: 8 X 9 ; 8 X 9
BB reverse curl: 8 X 12 ; 8 X 14
One db press: 6 X 9 ; 6 X 10
Squats: 12 X 20 ; 10 X 27
One db breathing pullover: 10 X 9 ; 10 X 10
BB twist: 30  30
Twist sit ups: 18  16
40 km cycling yesterday

Number 53:
Bench dbs press: 10 X 10 ; 10 X 10
One db row: 10 X 10 ; 10 X 10
One db triceps curl: 8 X 6 ; 8 X 6
One db bíceps curl: 8 X 9 ; 8 X 9
One db press: 6 X 9 ; 6 X 9
Squats: 10 X 20 ; 10 X 20
One db breathing pullover: 10 X 10 ; 10 X 10
BB twist: 30  30
Twist sit ups: 16  14
In this two weeks, 450 km cycling

Number 54:
Bench dbs press: 10 X 10 ; 10 X 11
One db row: 10 X 10 ; 10 X 11
One db triceps curl: 8 X 6
BB triceps curl: 8 X 12
One db bíceps curl: 8 X 9 ; 8 X 9
BB reverse curl: 4 X 17 ; 8 X 14 ; 6 X 14
BB upright press: 7 X 14 ; 7 X 14
One db press: 6 X 9 ; 6 X 9
Squats: 12 X 20 ; 10 X 25
One db breathing pullover: 10 X 10 ; 10 X 10
BB twist: 30  30
Twist sit ups: 18  16

Number 55:
Bench dbs press: 10 X 10 ; 9 X 11
Dbs fly on bench: 8 X 6
One db row: 10 X 10 ; 9 X 11
BB rowing: 10 X 19
One db triceps curl: 8 X 6 ; 8 X 6
One db bíceps curl: 8 X 9 ; 8 X 9
BB bíceps curl: 7 X 17
BB reverse curl: 8 X 14 ; 7 X 14
One db press: 6 X 9 ; 6 X 10
Upright rowing: 7 X 17
Squats: 13 X 20 ; 8 X 27
Sissi squats: 8
One db pullover across the bench: 11 X 10 ; 11 X 10
BB twist: 35  37
Twist sit ups: 20  18

Number 56:
Bench dbs press: 10 X 10 ; 10 X 11
One db row: 10 X 10 ; 10 X 11
One db triceps curl: 8 X 6 ; 9 X 6
One db bíceps curl: 8 X 9 ; 8 X 9
BB reverse curl: 8 X 14 ; 8 X 14
One db press: 6 X 9 ; 7 X 10
Squats: 12 X 20 ; 10 X 27
One db pullover: 11 X 10 ; 11 X 10
BB twist: 40  40
Twist sit ups: 22  20

Number 57:
Bench dbs press: 9 X 10 ; 8 X 11 ; 8 X 12
One db row: 9 X 10 ; 8 X 11 ; 8 X 12
One db triceps curl: 9 X 6 ; 9 X 6 ; 2 X 9 Stronger
One db bíceps curl: 8 X 9 ; 8 X 9 (3 secs down  1 secs up)
BB reverse curl: 8 X 14 ; 8 X 14
One db press: 6 X 9 ; 6 X 11
Squats: 12 X 20 ; 8 X 30
One db pullover: 11 X 10 ; 10 X 11
BB twist: 45  45
Twist sit ups: 24  20
12 workouts to surpass the number of workouts of the past year.

Number 58:
One db row: 10 X 11 ; 9 X 12
Bent over BB row: 10 X 19 ; 10 X 22
BB bíceps curl: 8 X 17 ; 7 X 17
One db bíceps curl: 8 X 9 ; 7 X 9
Reverse BB curl: 8 X 14 ; 7 X 14
BB wrist curl: 15 X 17 ; 12 X 17
BB Twist: 30
Twist sit ups: 26

Number 59:
Bench dbs press: 10 X 11 ; 10 X 11
Declined bench dbs fly: 9 X 6 ; 9 X 6
Inclined bench dbs press: 9 X 10
One db triceps curl: 9 X 6 ; 9 X 6
Declined bench BB triceps curl: 10 X 10 ; 10 X 10
One db press: 7 X 10 ; 7 X 10
BB upright row: 7 X 14 ; 6 X 16
One db pullover: 10 X 10 ; 10 X 11
BB twist: 40  40
Leg raise: 26

Number 60:
Full squats: 10 X 20 ; 10 X 25 ; 10 X 30
One db Calf raise: 12 X 10 ; 12 X 10
Lunges: 10 X 0 ; 10 X 0 ; 6 X 7
Syssi squats: 8  9
BB twist: 40  40
Twist sit ups: 28  20
Stronger!

Number 61:
One db row: 10 X 11 ; 10 X 12 ; 9 X 13
Bent over BB row: 10 X 22 ; 10 X 22
Bent over BB row reverse grip: 6 X 22 ; 10 X 17
BB bíceps curl: 8 X 17 ; 8 X 17
One db bíceps curl: 7 X 9 ; 8 X 9
Reverse BB curl: 8 X 14 ; 8 X 16 ; 10 X 12
BB wrist curl: 15 X 17 ; 15 X 19 ; 8 X 20 ; 12 X 17
BB Twist: 50  50
Twist sit ups: 30  20

Number 62:
Upper Bench dbs press: 10 X 10 ; 10 X 11
Declined bench dbs fly: 10 X 6 ; 8 X 7
Bench dbs press: 10 X 12
One db triceps curl: 8 X 6 ; 8 X 7
Declined bench BB triceps curl: 10 X 12 ; 10 X 13
One db press: 6 X 10 ; 6 X 11
BB upright row: 6 X 14 ; 6 X 16
One db pullover: 12 X 10 ; 10 X 11
BB twist: 50
Leg raise: 30

Number 63:
Squats: 14 X 20 ; 12 X 25 ; 8 X 32
Lunges: 8 X 0 ; 8 X 7 ; 6 X 12
Sissi squats: 8  10
One leg calf work: 13 X 10 ; 14 X 10 ; 13 X 10
BB twist: 60  60
Twist sit ups: 28  20

Number 64:
One db row: 10 X 10 ; 10 X 12 ; 5 X 14
Bent over BB row: 10 X 22 ; 10 X 24
Bent over BB row reverse grip: 12 X 20
BB bíceps curl: 8 X 15 ; 7 X 18 ; 7 X 19
One db bíceps curl: 7 X 9 ; 7 X 9
Reverse BB curl: 8 X 14 ; 8 X 15
BB wrist curl: 15 X 18 ; 12 X 20
BB Twist: 60  60
Twist sit ups: 28  20

Number 65:
Upper Bench dbs press: 10 X 10 ; 9 X 11 ; 8 X 12
Declined bench dbs fly: 8 X 6 ; 8 X 7
Bench dbs press: 6 X 13
One db triceps curl: 8 X 6 ; 8 X 7 ; 4 X 8
Declined bench BB triceps curl: 10 X 12 ; 10 X 14
One db press: 6 X 10 ; 6 X 11 ; 4 X 12
BB upright row: 6 X 14 ; 6 X 16
BB twist: 60
Leg raise: 26

Number 66:
Bench dbs press : 8 X 10 ; 8 X 10
Upper bench dbs press: 8 X 9
Declined bench dbs fly: 8 X 6
Bend over BB curl: 8 X 19 ; 8 X 19
One db row: 10 X 10 ; 10 X 10
BB biceps curl: 7 X 17 ; 5 X 17
Concentration curl: 6 X 6 ; 6 X 6
Lying Declined bench BB triceps curl: 8 X 14 ; 8 X 14
One db triceps curl: 6 X 6 ; 6 X 6
Reverse BB curl: 6 X 14 ; 6 X 14
BB wrist curl: 12 X 17 ; 10 X 18
BB upright row: 6 X 14 ; 6 X 14
One db press: 6 X 9 ; 6 X 9
Squats: 10 X 10 ; 10 X 20
Lungs: 9 X 0
Sissy squats: 8
One db pullover across the bench: 10 X 9 ; 10 X 10
Leg raise: 15  15
Seated BB twist: 30  20

That's one serious workout! :D

Thanks Steff :) :)

Number 67:
Bench dbs press : 8 X 10 ; 8 X 10
Upper bench dbs press: 8 X 10
Declined bench dbs fly: 8 X 6 ; 7 X 7
Bend over BB curl: 8 X 19 ; 8 X 21
Bend over BB row reverse grip: 8 X 21
One db row: 10 X 10 ; 10 X 11
BB biceps curl: 7 X 16 ; 8 X 16
Concentration curl: 6 X 6 ; 7 X 6
Lying Declined bench BB triceps curl: 8 X 13 ; 8 X 13
One db triceps curl: 8 X 6 ; 7 X 6
Reverse BB curl: 6 X 14 ; 8 X 14
BB wrist curl: 12 X 19 ; 10 X 19
BB upright row: 6 X 14 ; 6 X 16
One db press: 6 X 9 ; 6 X 9
Squats: 10 X 20 ; 10 X 20
Lungs: 10  10
Sissy squats: 8  6
One db pullover across the bench: 10 X 10 ; 10 X 10
Leg raise: 18  15
Seated BB twist: 25  25

Number 68:
Bench dbs press : 8 X 10 ; 8 X 11
Upper bench dbs press: 8 X 10
Declined bench dbs fly: 8 X 6 ; 8 X 6
Bend over BB curl: 8 X 19 ; 8 X 22
Bend over BB row reverse grip: 8 X 22 ; 8 X 23
BB biceps curl: 7 X 15 ; 7 X 16
Concentration curl: 8 X 6 ; 8 X 6
Lying Declined bench BB triceps curl: 8 X 13 ; 8 X 14
One db triceps curl: 7 X 6 ; 7 X 6
Dbs kickback: 6 X 3 ; 6X 3
Reverse BB curl: 6 X 14 ; 6 X 14
BB wrist curl: 12 X 19 ; 10 X 19
BB upright row: 6 X 14 ; 6 X 15
One db press: 6 X 9 ; 6 X 10
Squats: 10 X 20 ; 10 X 20
Lungs: 11
Sissy squats: 9
One db pullover across the bench: 10 X 10 ; 10 X 10
Leg raise: 20  16
Seated BB twist: 30  30

Number 69:
Bench dbs press : 8 X 10 ; 8 X 10
Upper bench dbs press: 8 X 10
Declined bench dbs fly: 8 X 6 ; 8 X 6
Bend over BB curl: 8 X 20 ; 8 X 20
Bend over BB row reverse grip: 8 X 22 ; 8 X 22
BB biceps curl: 7 X 15 ; 7 X 16
Concentration curl: 8 X 6 ; 8 X 6
Lying Declined bench BB triceps curl: 8 X 13 ; 8 X 14
One db triceps curl: 7 X 5 ; 7 X 6
Reverse BB curl: 6 X 14 ; 6 X 15
BB wrist curl: 12 X 19 ; 10 X 19
BB upright row: 6 X 14 ; 6 X 15
One db press: 6 X 9 ; 6 X 9
Free squats: 10  18
Lunges: 10  10
Sissy squats: 8  6
One db pullover across the bench: 10 X 9 ; 10 X 9
Leg raise: 18  15
Seated BB twist: 30  30

Number 70:
Bench dbs press : 8 X 10 ; 8 X 10
Upper bench dbs press: 9 X 10
Declined bench dbs fly: 8 X 6 ; 8 X 6
Bend over BB curl: 8 X 19 ; 8 X 21
Bend over BB row reverse grip: 8 X 22 ; 8 X 23
One db row: 10 X 10 ; 10 X 11
BB biceps curl: 7 X 16 ; 7 X 16
Concentration curl: 7 X 7 ; 7 X 7
Lying Declined bench BB triceps curl: 8 X 13 ; 8 X 13
One db triceps curl: 8 X 6 ; 6 X 7
Reverse BB curl: 6 X 14 ; 7 X 14
BB wrist curl: 12 X 19 ; 12 X 19
BB upright row: 6 X 15 ; 6 X 16
One db press: 6 X 9 ; 6 X 10
Squat: 10 X 0 ;10 X 10
Lunges: 10
Sissy squats: 6
One db pullover across the bench: 10 X 10 ; 10 X 9
Leg raise: 18  15
Seated BB twist: 30  30

Number 71:
Bench dbs press: 10 X 10 ; 10 X 11
Declined dbs fly: 10 X 6 : 10 X 6
One db row: 10 X 10 ; 10 X 10
Bend over BB reverse grip row: 10 X 22 ; 10 X 24
Declined bench BB triceps curl: 8 X 12 ;, 8 X 14
One db kickback: 8 X 4 ; 8 X 4
BB biceps curl: 8 X 15 ; 8 X 16
Concentration curl: 8 X 6 ; 8 X 6
BB reverse curl: 8 X 14 ; 8 X 15
BB wrist curl: 12 X 19 ; 10 X 19
BB upright row: 8 X 15 ; 8 16
BB press behind neck: 6 X 16 ; 6 X 17
Pullover a cross the bench: 12 X 10 ; 12 X 10
Twist leg raise: 19  16
BB Twist: 35  35
Tomorrow the legs. This afternoon I have 4060 km cycling with friends.

Number 72:
Squats: 10 X 10 ; 10 X 20 ; 10 X 20
Lunges: 10 X 0 ; 8 X 7
Sissy squats: 8  8
BB twist on bench: 40  40
Twisted leg raise on a 20° inclined bench: 18  16
Past week: 207 km cycling

Number 72A :
Bench dbs press: 10 X 10 ; 10 X 11
Declined dbs fly: 10 X 6 : 10 X 6
Bend over BB row: 10 X 19 ; 10 X 20
Bend over BB reverse grip row: 10 X 22 ; 10 X 24
Declined bench BB triceps curl: 8 X 14 ; 8 X 14
One db triceps curl: 8 X 6 ; 6 X 6
One db bíceps curl: 8 X 9 ; 8 X 9
Concentration curl: 8 X 6 ; 8 X 7
BB reverse curl: 8 X 14 ; 8 X 15
BB wrist curl: 12 X 19 ; 10 X 20
BB upright row: 8 X 15 ; 8 16
BB press: 6 X 17 ; 5 X 19
Pullover a cross the bench: 10 X 10 ; 10 X 11
Twist leg raise: 16  12
BB Twist: 30  30

Number 73:
Bench dbs press: 8 X 10 ; 8 X 11
One db Bend over row: 8 X 10 ;, 8 X 11
One db triceps curl: 8 X 6 ; 6 X 7
One db biceps curl: 8 X 9 ; 6 X 10
One db press: 6 X 9 ; 6 X 10
Squats: 10 X 20 ; 10 X 22
One db pullover across the bench: 10 X 10 ; 10 X 11
BB twist: 30  30
Leg raise: 20  16
No time today for a long workout.

Number 74:
Bench dbs press: 8 X 10 ; 8 X 11
Declined bench dbs fly: 8 X 6 ; 8 X 6
One db Bend over row: 8 X 10 ;, 8 X 11
Bend over BB row reverse grip: 8 X 22 ; 8 X 24
One db triceps curl: 8 X 6 ; 6 X 7
One db biceps curl: 8 X 9 ; 8 X 9
One db press: 6 X 9 ; 6 X 10
Squats: 10 X 10 ; 10 X 10
One db pullover across the bench: 10 X 10 ; 10 X 10
BB twist: 40  40
Leg raise: 20  18

Number 75:
Bench dbs press: 8 X 10 ; 8 X 10,5
Declined bench dbs fly: 8 X 6 ; 8 X 6, 5
One db Bend over row: 8 X 10 ; 8 X 11
Bend over BB row reverse grip: 8 X 23 ; 8 X 24
One db triceps curl: 8 X 6 ; 7 X 6,5
One db biceps curl: 8 X 9 ; 8 X 9, 5
Upright row: 6 X 15 ; 6 X 15
One db press: 6 X 9 ; 6 X 10
Squats: 10 X 10 ; 10 X 20
One db pullover across the bench: 14 X 10 ; 10 X 10,5
BB twist: 40  40
Leg raise: 20  14
312 km cycling the past week. Personal record. Stronger than friends

Number 76:
Bench dbs press: 8 X 10 ; 8 X 11
Declined bench dbs fly: 8 X 6 ; 8 X 6, 5
One db Bend over row: 8 X 10 ; 8 X 11
Bend over BB row reverse grip: 8 X 24 ; 8 X 24
One db triceps curl: 8 X 6 ; 7 X 6,5
One db biceps curl: 8 X 9 ; 7 X 10
Upright row: 6 X 14 ; 6 X 16
One db press: 6 X 9 ; 6 X 10
Squats: 10 X 22 ; 10 X 22
One db pullover across the bench: 12 X 10 ; 10 X 11
BB twist: 50  50
Leg raise: 22  16

Tomorrow a new cycle begin:

Try to follow this routine (The Reg Park Journal Sept 1954):
Above any gains, enjoy the training.
The Beginners' Training Routine:
1. Full squat: 3 set of 10 reps
2. Straight arms pullover: 3 sets of 10 reps
3. Standing Press: 3 sets of 8 reps
4. Toe raise: 4 sets per leg, as maney reps as you can
5. Dbs bench press: 3 sets of 8 reps
6. Triceps curl lying: 3 sets of 10 reps
7. Bent over Rowing: 4 sets of 8 reps
8. Barbell curl: 3 sets of 10 reps
9. Sit ups: 4 sets of 30 reps.

I will try to follow this routine (The Reg Park Journal Sept 1954):
Above any gains, enjoy the training.
The Beginners' Training Routine:
1. Full squat: 3 set of 10 reps
2. Straight arms pullover: 3 sets of 10 reps
3. Standing Press: 3 sets of 8 reps
4. Toe raise: 4 sets per leg, as maney reps as you can
5. Dbs bench press: 3 sets of 8 reps
6. Triceps curl lying: 3 sets of 10 reps
7. Bent over Rowing: 4 sets of 8 reps
8. Barbell curl: 3 sets of 10 reps
9. Sit ups: 4 sets of 30 reps.
Let's begin again!
Full Squat: 10 reps X 10 kg ; 10 X 15 ; 10 X 17
Straight arms pullover: 10 X 7 ; 10 X 9 ; 10 X 9 I like it!!
Standing Press: 8 X 15 ; 8 X 15 ; 8 X 15
Toe raise: 15 X 12 ; 15 X 12 ; 15 X 12 ; 15 X 12
Dbs bench press: 8 X 10 ; 8 X 10 ; 8 X 10 my arms tremble since the first rep of the first set. I always put the bench press the first excercise for years. Never feel this!!
Triceps curl lying: 10 X 8 ; 10 X 9 ; 10 X 9 Arms trembling againg! Love the pullover!!!
Bent over Rowing: 8 X 19 ; 8 X 19 ; 8 X 19 ; 8 X 19
Barbell curl: 10 X 14 ; 10 X 14 ; 10 X 14
Sit ups: 10  10  10  10

My last workouts:
1) Feeling older and weaker as more and more time pass without weightraining.
Dbs bench press, one db rowing, BB straight arms pullover, declined bench Flys, one db biceps curl, one db triceps curl, bend over BB row, BB upright press and abs work. Two sets each exercise.
2) Bench dbs press: 8 X 10 ; 8 X 10
BB straight arm pullover: 8 X 7 ; 8 X 7
One db rowing : 8 X 10 ; 8 X 10
Bent over BB rowing: 8 X 17 ; 8 X 19
Std one db biceps curl: 8 X 9 ; 6 X 9
Lying triceps BB curl: 8 X 10 ; 8 X 10
BB upright rowing: 8 X 14 ; 8 X 14
Std BB upper press: 6 X 17 ; 6 X 17
Db pullover across the bench: 10 X 9 ; 8 X 9
BB twist : 30  30
Reverse crunches: 15  12
3) Bench dbs press: 8 X 10 ; 8 X 10
Decline dbs flys: 8 X 6 ; 8 X 6
BB straight arm pullover: 8 X 7 ; 8 X 7
One db rowing : 8 X 10 ; 8 X 11
Bent over BB rowing: 8 X 18 ; 8 X 19
Std one db biceps curl: 8 X 9 ; 6 X 9
Std BB biceps curl: 8 X 14 ; 6 X 14
Lying triceps BB curl: 8 X 12 ; 8 X 12
One db triceps curl: 6 X 6
BB upright rowing: 8 X 14 ; 8 X 14
Std BB upper press: 6 X 16 ; 6 X 17
Db pullover across the bench: 10 X 9 ; 10 X 9
BB twist : 35  35
Reverse crunches: 18  12
1 hr
4) Bench dbs press: 8 X 10 ; 8 X 10
Decline dbs flys: 8 X 6 ; 8 X 6
BB straight arm pullover: 8 X 7 ; 8 X 8
One db rowing : 8 X 10 ; 8 X 11
Bent over BB rowing: 8 X 18 ; 8 X 18
Lying triceps BB curl: 8 X 12 ; 8 X 12
Std BB triceps curl: 8 X 10 ; 8 X 10
Std one db biceps curl: 8 X 9 ; 8 X 9
Std BB biceps curl: 8 X 14 ; 8 X 14
BB upright rowing: 8 X 14 ; 8 X 14
Std BB overhead press: 6 X 16 ; 6 X 16
Wrist BB curl: 12 X 16 ; 12 X 16
Db pullover across the bench: 10 X 9 ; 10 X 9
BB twist : 40  40
Reverse crunches: 14  14
Stronger
5) Bench dbs press: 8 X 10 ; 8 X 10
Decline dbs flys: 8 X 6 ; 8 X 6
BB straight arm pullover: 8 X 7 ; 8 X 8
One db rowing : 8 X 10 ; 8 X 11
Bent over BB rowing: 8 X 19 ; 8 X 17
Lying triceps BB curl: 8 X 12 ; 8 X 12
Std BB triceps curl: 8 X 11 ; 8 X 11
Std one db biceps curl: 8 X 9 ; 8 X 9
Std BB biceps curl: 8 X 14 ; 8 X 15
BB upright rowing: 8 X 15 ; 8 X 15
Std BB overhead press: 6 X 16 ; 6 X 17
Wrist BB curl: 12 X 17 ; 12 X 17
Reverse BB curl: 8 X 12 ; 8 X 12
Db pullover across the bench: 10 X 10 ; 10 X 9
BB twist : 40  40
Reverse crunches: 15  15
6) Bench dbs press: 8 X 10 ; 8 X 10
Decline dbs flys: 8 X 6 ; 8 X 6
BB straight arm pullover: 8 X 7 ; 8 X 8
One db rowing : 8 X 11 ; 8 X 11
Bent over BB rowing: 8 X 19 ; 8 X 20
Lying triceps BB curl: 8 X 10; 8 X 11
One db triceps curl: 8 X 5 ; 8 X 5
Std one db biceps curl: 8 X 8 ; 8 X 9
Std BB biceps curl: 8 X 15 ; 8 X 16
BB upright rowing: 6 X 15 ; 6 X 15
Std BB overhead press: 6 X 17 ; 6 X 17
Wrist BB curl: 12 X 16 ; 11 X 17
Reverse BB curl: 8 X 13 ; 8 X 13
Db pullover across the bench: 10 X 10 ; 10 X 10
BB twist : 45  45
Reverse crunches: 16  16
Stronger

Bench dbs press: 8 X 10 ; 8 X 10
Dbs flys on bench: 8 X 6 ; 8 X 6
BB pullover: 8 X 7 ; 8 X 8
One db Row: 8 X 11 ; 8 X 11
Bend over BB rowing: 8 X 22 ; 8 X 22
Lying BB triceps: 8 X 11 ; 8 X 11
One db biceps curl: 8 X 9 ; 8 X 9
BB biceps curl: 8 X 14 ; 8 X 14
Reberse BB biceps curl: 8 X 12 ; 8 X 12
BB wist curl: 10 X 17 ; 8 X 19
Upright BB rowing: 6 X 15 ; 6 X 15
Military press: 6 X 15 ; 6 X 16
One db pullover across bench: 10 X 9 ; 10 X 10
Squats: 10 X 10 ; 10 X 10
BB twist: 30  30
Leg raising: 15  15

Upper Bench dbs press: 8 X 8 ; 8 X 8
Declined bench Dbs flys: 8 x 6 ; 8 X 6
One db arm rowing: 8 X 9 ; 8 X 9
Bend over BB row, reverse grip: 8 X 17 ; 8 X 17
One dB triceps curl: 8 X 5 ; 8 X 5
Std One db biceps curl: 8 X 8 ; 8 X 8
BB wrist curl: 8 X 17 ; 10 X 17
One dbpress: 6 X 9 ; 6 X 9
One db pullover across the bench: 8 X 8 ; 8 X 9
Squats: 10 X 10 ; 10 X 10

Upper Bench dbs press: 8 X 9 ; 8 X 9
Lower bench dbs fly: 8 X 6 ; 8 X 6
One dB press: 8 X 10 ; 8 X 10
Bend over BB row: 8 X 17 ; 8 X 18
Lower bench lying BB triceps curl: 8 X 11 ; 8 X 11
Std BB biceps curl: 8 X 14 ; 8 X 14
Reverse BB curl: 8 X 12 ; 8 X 12
BB wrist curl: 8 X 17 ; 8 X 17
Military press: 6 X 15 ; 6 X 15
One dB pullover across the bench: 10 X 9 ; 10 X 10
Squats: 8 X 20 ; 8 X 20
Abs work

Upper Bench dbs press: 8 X 9 ; 8 X 9
Lower bench dbs fly: 8 X 6 ; 8 X 6
One dB row: 8 X 10 ; 8 X 11
Bend over BB row: 8 X 18 ; 8 X 18
Lower bench lying BB triceps curl: 8 X 11 ; 8 X 11
Std BB biceps curl: 8 X 16 ; 8 X 16
Reverse BB curl: 8 X 12 ; 8 X 12
BB wrist curl: 8 X 17 ; 8 X 18
Military press: 6 X 17 ; 6 X 17
One dB pullover across the bench: 10 X 10 ; 10 X 10
Squats: 10 X 20 ; 10 X 20
BB twist: 30  35
Reverse crunch: 20  14

Number 4:
Upper Bench dbs press: 8 X 10 ; 8 X 10
Lower bench dbs fly: 8 X 6 ; 8 X 7
One dB row: 8 X 10 ; 8 X 11
Bend over BB row: 8 X 19 ; 8 X 19
Lower bench lying BB triceps curl: 8 X 11 ; 8 X 11
Std BB biceps curl: 8 X 16 ; 8 X 17
Reverse BB curl: 8 X 12 ; 8 X 13
BB wrist curl: 10 X 17 ; 10 X 18
Military press: 6 X 17 ; 6 X 18
One dB pullover across the bench: 10 X 10 ; 8 X 10,5
Squats: 8 X 20 ; 10 X 22
BB twist: 30  35
Reverse crunch: 15  14

Number 5:
Upper Bench dbs press: 8 X 10 ; 8 X 10
Lower bench dbs fly: 8 X 6 ; 8 X 6
One dB row: 8 X 11 ; 8 X 11
Bend over BB row: 8 X 17 ; 8 X 19
Lower bench lying BB triceps curl: 8 X 11 ; 8 X 11
Std BB biceps curl: 8 X 17 ; 8 X 16
Reverse BB curl: 8 X 12 ; 8 X 13
BB wrist curl: 10 X 17 ; 10 X 18
Military press: 6 X 17 ; 6 X 17
One dB pullover across the bench: 10 X 10 ; 10 X 10,5
Squats: 10 X 20 ; 10 X 22

Number 6:
Upper Bench dbs press: 8 X 10 ; 8 X 10
Lower bench dbs fly: 8 X 6 ; 8 X 6
One dB row: 8 X 11 ; 8 X 12
Bend over BB row: 8 X 19 ; 8 X 19
Lower bench lying BB triceps curl: 8 X 11 ; 6 X 12
Std BB biceps curl: 8 X 17 ; 8 X 16
Reverse BB curl: 8 X 13 ; 8 X 13
BB wrist curl: 10 X 19 ; 10 X 19
Military press: 6 X 17 ; 6 X 19
One dB pullover across the bench: 10 X 10,5 ; 10 X 10,5
Squats: 10 X 10 ; 9 X 20 ; 8 X 25
BB Twist: 30  30
Reverse crunches: 15  15

Dbs bench press: 8 X 9 ; 8 X 9
One dB row: 8 X 9 ; 8 X 10
Std one dB triceps curl: 8 X 5 ; 8 X 5
One dB biceps curl: 8 X 8 ; 8 X 8
One dB press: 6 X 9 ; 6 X 9
Squats: 10 X 10 ; 10 X 15
One dB pullover across the bench: 8 X 8 ; 8 X 9
Leg raise: 15  12
Ond dB bend: 15 X 10 ; 15 X 10

Dbs bench press: 8 X 9 ; 8 X 9
One dB row: 8 X 10 ; 8 X 10
Std BB triceps curl: 8X 9 ; 8 X 9
One dB biceps curl: 8 X 9 ; 8 X 9
One dB press: 6 X 9 ; 6 X 9
Squats: 12 X 15 ; 12 X 15
One dB pullover across the bench: 12 X 9 ; 12 X 9
Leg raise: 10  10
Ond dB bend: 20 X 10 ; 20 X 10

Dbs bench press: 8 X 10 ; 8 X 10
One dB row: 8 X 11 ; 8 X 11
Std one dB triceps curl: 8 X 5 ; 8 X 5
One dB biceps curl: 7 X 9 ; 7 X 9
One dB press: 6 X 9 ; 6 X 9
Squats: 12 X 15 ; 10 X 20
One dB pullover across the bench: 8 X 10 ; 8 X 10
Leg raise: 14  12
Ond dB bend: 20 X 11 ; 20 X 11
Better. Let's go for another one!

Bench dbs press: 8 X10; 8 X 10
One dB bent over row: 8 X 11 ; 8 X 12
One dB triceps curl: 8 X 5 ; 7 X 5,5
One db biceps curl: 8 X 9 ; 8 X 9
One dB press: 8 X 9 ; 8 X 10
Squats: 10 X 10 ; 10 X 20 ; 10 X 20
One dB pullover the bench: 10 X 10 ; 10 X 10
Inclined bench reverse crunch: 14  13
Ond dB bend: 20 X 12 ; 20 X 12
Better.

Bench dbs press: 8 X10; 8 X 10
One dB bent over row: 8 X 12 ; 8 X 12
One dB triceps curl: 8 X 5 ; 8 X 5,5
One db biceps curl: 8 X 9 ; 8 X 9
One dB press: 6 X 9 ; 6 X 10
Squats: 10 X 10 ; 10 X 20 ; 10 X 22
One dB pullover the bench: 10 X 10 ; 11 X 10
Inclined bench reverse crunch: 15  14
Ond dB bend: 25 X 12 ; 20 X 12

Bench dbs press: 8 X10; 8 X 11
One dB bent over row: 8 X 12 ; 8 X 12
One dB triceps curl: 8 X 5 ; 8 X 5,5
One db biceps curl: 8 X 9 ; 8 X 9 Easier
One dB press: 6 X 10 ; 6 X 10
Squats: 6 X 10 ; 10 X 20 ; 10 X 25
One dB pullover the bench: 12 X 10 ; 10 X 11
Inclined bench reverse crunch: 16  14
Ond dB bend: 25 X 12 ; 21 X 12

Bench dbs press: 8 X10; 8 X 10 ; 8 X 10
One dB bent over row: 8 X 12 ; 8 X 12 ; 8 X 12
One dB triceps curl: 8 X 5 ; 8 X 5 ; 8 X 5
One db biceps curl: 8 X 9 ; 8 X 9 ; 8 X 9
One dB press: 6 X 9 ; 6 X 9 ; 6 X 9
Squats: 10 X 22 ; 10 X 22 ; 10 X 22
One dB pullover the bench: 10 X 10 ; 10 X 10 ; 10 X 10
Inclined bench reverse crunch: 14  14
Ond dB bend: 22 X 12 ; 22 X 12

Great to see that you're back and going strong. :)

Thank you Steff. The age comes with fragility (several back problems) so I need to feel good.

You have to be careful in Another way when you get older. We tend to heal a lot slower and recovery is longer.
What’s up with your back?

Sometimes I have lower back cramping when I am standing. But with training I feel better and the frecuency slows down. I also had neck pain, very painfull. I was a week with antiinflamatories to be pain free, but also the training put the neck stronger and now I have no pain.

Bench dbs press: 8 X10; 8 X 10 ; 8 X 11
One dB bent over row: 8 X 12 ; 8 X 12 ; 8 X 12,5
One dB triceps curl: 8 X 5 ; 8 X 5 ; 8 X 5, 5
One db biceps curl: 8 X 8,5 ; 8 X 8,5 ; 8 X 9, 5
One dB press: 6 X 9,5 ; 6 X 9,5 ; 6 X 9,5
Squats: 10 X 20 ; 10 X 25 ; 10 X 25
One dB pullover the bench: 10 X 10 ; 10 X 10,5 ; 10 X 10,5
Inclined bench reverse crunch: 16  16
Ond dB bend: 22 X 12 ; 24 X 12

Bench dbs press: 8 X10; 8 X 11 ; 8 X 11
One dB bent over row: 8 X 12 ; 8 X 12 ; 8 X 13
One dB triceps curl: 8 X 5 ; 8 X 5, 5 ; 8 X 5, 5
One db biceps curl: 8 X 8,5 ; 8 X 9,5 ; 8 X 9
One dB press: 6 X 9 ; 6 X 9,5 ; 6 X 9,5
Squats: 10 X 20 ; 10 X 25 ; 10 X 26
One dB pullover the bench: 10 X 10 ; 10 X 11 ; 10 X 11
Inclined bench reverse crunch: 17  14
Ond dB bend: 24 X 12 ; 24 X 12

Bench dbs press: 8 X10; 8 X 11 ; 8 X 11
One dB bent over row: 8 X 12 ; 8 X 12 ; 8 X 13
One dB triceps curl: 8 X 5 ; 8 X 5, 5 ; 8 X 5, 5
One db biceps curl: 8 X 8,5 ; 8 X 9,5 ; 8 X 9
One dB press: 6 X 9 ; 6 X 10 ; 6 X 10,5
Squats: 10 X 20 ; 10 X 25 ; 10 X 27
One dB pullover the bench: 10 X 10 ; 10 X 11 ; 10 X 11
Inclined bench reverse crunch: 18  15

Declined bench dbs fly: 8 X 5 ; 8 X 5
Upper bench dbs press: 8 X 9 ; 8 X 9
One dB bend over row: 10 X 10 ; 10 X 10
One dB press: 8 X 9 ; 8 X 9
One dB biceps curl: 7 X 9 ; 7 X 9
One dB triceps curl: 8 X 5 : 8 X 5
Pullover across the bench: 8 X 9 ; 8 X 9
Squats: 10 X 10 ; 10 X 10
Leg raise: 14  10

Declined bench dbs fly: 8 X 5 ; 8 X 5
Upper bench dbs press: 8 X 9 ; 8 X 9
One dB bend over row: 10 X 10 ; 10 X 11
Bend over BB rowing: 8 X 19 ; 8 X 19
One dB press: 8 X 9 ; 8 X 9
Std BB biceps curl: 8 X 15 ; 8 X 15
One dB biceps curl: 7 X 9
One dB triceps curl: 8 X 5 : 8 X 5
Pullover across the bench: 8 X 9 ; 8 X 10
Squats: 16 X 10 ; 16 X 10
Leg raise: 16  11

Declined bench dbs fly: 8 X 5 ; 8 X 5
Upper bench dbs press: 8 X 9 ; 8 X 9
One dB bend over row: 10 X 7,5 ; 10 X 7,5
Bend over BB rowing: 8 X 14 ; 8 X 14
Military press: 8 X 14 ; 8 X 16
Std BB biceps curl: 8 X 14 ; 8 X 14
BB triceps curl: 8 X 9 : 8 X 9
Pullover across the bench: 10 X 10 ; 10 X 10
Squats: 16 X 15 ; 16 X 15
Leg raise: 15  10

Declined bench dbs fly: 10 X 5 ; 8 X 5,5
Upper bench dbs press: 8 X 9 ; 8 X 9
One dB bend over row: 10 X 10 ; 10 X 10
Bend over BB rowing: 8 X 19 ; 8 X 19
Military press: 8 X 17 ; 8 X 19
Std BB biceps curl: 8 X 17 ; 6 X 17
One dB biceps curl: 8 X 9
One db triceps curl: 8 X 5 : 8 X 6
Pullover across the bench: 10 X 10 ; 10 X 10,5
Squats: 20 X 10 ; 20 X 10
Leg raise: 15  11

Declined bench dbs fly: 10 X 6 ; 8 X 5,5
Upper bench dbs press: 8 X 10 ; 8 X 10
One dB bend over row: 10 X 10 ; 10 X 11
Bend over BB rowing: 8 X 18 ; 8 X 20
Military press: 8 X 17 ; 8 X 18
Std BB biceps curl: 8 X 17 ; 6 X 17
One db triceps curl: 8 X 5,5 : 8 X 5,5
Pullover across the bench: 10 X 10 ; 10 X 11
Squats: 20 X 10 ; 15 X 20
Leg raise: 15  13

Declined bench dbs fly: 8 X 6 ; 8 X 6
Upper bench dbs press: 8 X 10 ; 8 X 10
One dB bend over row: 10 X 10 ; 10 X 11
Bend over BB rowing: 8 X 19 ; 8 X 21
Military press: 8 X 18 ; 8 X 18
Std BB biceps curl: 8 X 17 ; 6 X 17
One db triceps curl: 8 X 5,5 : 8 X 5,5
Pullover across the bench: 10 X 10,5 ; 10 X 10,5
Squats: 20 X 10 ; 12 X 20
Leg raise: 15  13

Upper bench dbs press: 8 X 9 ; 8 X 9
One db row: 8 X 10 ; 8 X 10
Lying on declined bench triceps curl: 8 X 7 ; 8 X 9
Std BB biceps curl: 6 X 17 ; 6 X 17
Std OHP: 6 X 17 ; 6 X 17
Db pullover across bench: 8 X 9 ; 8 X 9
Squats: 10 X 10 ; 10 X 10

Upper bench dbs press: 8 X 9 ; 8 X 9 ; 6 X 10
One db row: 8 X 10 ; 8 X 10 ; 6 X 11
Lying on declined bench triceps curl: 8 X 7 ; 8 X 8 ; 8 X 9
Std BB biceps curl: 6 X 17 ; 6 X 17 4 X 19
Std OHP: 6 X 17 ; 6 X 17 ; 4 X 20
Squats: 10 X 10 ; 10 X 20 ; 10 X 20

Upper bench dbs press: 8 X 9 ; 8 X 10 ; 8 X 10
One db row: 8 X 10 ; 8 X 10 ; 8 X 11
Lying on declined bench triceps curl: 8 X 7 ; 8 X 8 ; 6 X 9
Std BB biceps curl: 6 X 17 ; 6 X 17 4 X 19
Std OHP: 6 X 18 ; 6 X 18 ; 3 X 22
Squats: 10 X 15 ; 10 X 22 ; 10 X 22

Upper bench dbs press: 8 X 10 ; 8 X 10 ; 6 X 10
One db row: 8 X 10 ; 8 X 11 ; 8 X 11
Lying on declined bench triceps curl: 8 X 8 ; 8 X 8 ; 7 X 8
Std BB biceps curl: 6 X 17 ; 6 X 17 ; 5 X 19
Std OHP: 6 X 19 ; 6 X 19 ; 5 X 19
Squats: 10 X 20; 10 X 25 ; 10 X 25

Upper bench dbs press: 8 X 10 ; 8 X 10 ; 8 X 11
One db row: 8 X 11 ; 8 X 11 ; 8 X 12
Std BB triceps curl: 8 X 10 ; 8 X 10; 6 X 10
Std BB biceps curl: 6 X 17 ; 6 X 17 ; 5 X 20
Std OHP: 6 X 19 ; 6 X 19 ; 4 X 21
Squats: 10 X 20; 10 X 25 ; 10 X 27