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

Title: Sergio's training log
Post 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. 
Title: Re: Sergio's training log
Post by: Sergio on December 28, 2011, 12:40:53 PM
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
Title: Re: Sergio's training log
Post by: Sergio on December 30, 2011, 10:40:58 AM
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
Title: Re: Sergio's training log
Post by: Sergio on January 01, 2012, 11:59:58 PM
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!
Title: Re: Sergio's training log
Post by: Sergio on January 06, 2012, 09:42:54 PM
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: 3-3-3-3-3-3-3
jumping chins normal grip: 3-3  too hard now, quite impossible to do a full rep
grip training: 12-12 secs BW
Title: Re: Sergio's training log
Post by: Sergio on January 09, 2012, 12:23:06 PM
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: 3-3-3-3-3-3-3
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: 3-3-3-3-3-3-3
grip workout (bw) in chins bar, wide grip: 20 secs

soreness, don't know why  ;)
Title: Re: Sergio's training log
Post by: Sergio on January 11, 2012, 12:50:54 PM
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: 4-4-2-2 stronger
grip workout (bw) in chins bar, wide grip: 15 secs


This stuff goes well.
Title: Re: Sergio's training log
Post by: Sergio on January 14, 2012, 12:34:24 AM
No time for training.  high speed workout:

chins: 5-5-4-2  Stronger.  I did them in the first place, but I think I have got  a real advance.
squats: 25 X 10
floor push ups: 8-8

Title: Re: Sergio's training log
Post by: Sergio on January 19, 2012, 09:47:40 AM
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: 2-2-2-2-2
Push ups: 6-6

 :( Incredible how the brain work along one week of few sleep can change the body.  :D  well, I ' ll overcome it!

Title: Re: Sergio's training log
Post by: Sergio on January 28, 2012, 12:33:30 AM
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: 3-3-2-2

No pain , everything right
Title: Re: Sergio's training log
Post by: Sergio on February 21, 2012, 11:23:26 AM
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.
Title: Re: Sergio's training log
Post by: Sergio on February 23, 2012, 10:35:34 AM
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... ;)
Title: Re: Sergio's training log
Post by: Sergio on February 25, 2012, 01:28:02 PM
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...
   
Title: Re: Sergio's training log
Post by: Sergio on February 27, 2012, 11:33:22 AM
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. 
Title: Re: Sergio's training log
Post by: Sergio on February 29, 2012, 10:14:33 AM
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!!
Title: Re: Sergio's training log
Post by: Sergio on March 02, 2012, 11:54:52 AM
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?   :-\
Title: Re: Sergio's training log
Post by: Sergio on March 05, 2012, 12:01:39 PM
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.
Title: Re: Sergio's training log
Post by: Sergio on March 07, 2012, 01:25:16 PM
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.
Title: Re: Sergio's training log
Post by: Sergio on March 14, 2012, 10:43:19 AM
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
Title: Re: Sergio's training log
Post by: Sergio on March 22, 2012, 11:17:46 PM
 >:( 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
Title: Re: Sergio's training log
Post by: Sergio on October 24, 2012, 04:18:49 PM
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
 
Title: Re: Sergio's training log
Post by: Sergio on October 26, 2012, 08:01:18 PM
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)
Title: Re: Sergio's training log
Post by: Steff on November 23, 2012, 11:42:38 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.

Man what a tough break...
There's no chance for you to get surgery and fix it?
Title: Re: Sergio's training log
Post by: Sergio on November 25, 2012, 01:45:24 PM
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.
Title: Re: Sergio's training log
Post by: Steff on November 28, 2012, 11:01:18 AM
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....
Title: Re: Sergio's training log
Post by: Sergio on December 12, 2012, 07:36:50 PM
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
Title: Re: Sergio's training log
Post by: Sergio on January 01, 2013, 02:11:30 PM
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.
 
Title: Re: Sergio's training log
Post by: Steff on January 01, 2013, 10:28:13 PM
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! ;)
Title: Re: Sergio's training log
Post by: Sergio on January 16, 2013, 02:26:28 AM
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.
Title: Re: Sergio's training log
Post by: Sergio on January 19, 2013, 06:32:43 PM
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: 3-2-3

A new way?  A new temptation?
Title: Re: Sergio's training log
Post by: Sergio on January 21, 2013, 01:06:09 PM
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
 
Title: Re: Sergio's training log
Post by: Sergio on January 24, 2013, 12:26:00 AM
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.


 
Title: Re: Sergio's training log
Post by: Steff on January 25, 2013, 12:18:38 PM
Keep it up! You can still get at least one more WO this week! ;)
Title: Re: Sergio's training log
Post by: Sergio on January 25, 2013, 09:00:34 PM
Thanks.  Tomorrow a new workout.
Title: Re: Sergio's training log
Post by: Sergio on January 26, 2013, 11:45:56 AM
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

Title: Re: Sergio's training log
Post by: Sergio on March 22, 2013, 12:46:18 PM
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 mind-strong 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.

Title: Re: Sergio's training log
Post by: Steff on March 22, 2013, 08:01:21 PM
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
Title: Re: Sergio's training log
Post by: Sergio on March 23, 2013, 09:36:52 AM
It's true, Steff.  Thanks for your words.   I am better and training again.
Title: Re: Sergio's training log
Post by: Sergio on May 31, 2013, 04:38:39 PM
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. 
Title: Re: Sergio's training log
Post by: Steff on June 02, 2013, 03:38:42 PM
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
Title: Re: Sergio's training log
Post by: Sergio on June 02, 2013, 07:16:51 PM
Thanks, Steff. I try you don't post here solo for the future.
Title: Re: Sergio's training log
Post by: Sergio on July 08, 2013, 12:50:02 AM
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?? 
Title: Re: Sergio's training log
Post by: Sergio on August 05, 2013, 11:18:03 PM
Will the resistance trai.ing like cycling help to heath my never ending i.jurie?
Title: Re: Sergio's training log
Post by: Steff on August 07, 2013, 12:54:38 PM
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.
Title: Re: Sergio's training log
Post by: Sergio on August 07, 2013, 02:46:47 PM
Yes,that's  coorrect answer but I can not use it.  not too much money. only cor living.
Title: Re: Sergio's training log
Post by: Steff on August 09, 2013, 03:34:41 PM
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.
Title: Re: Sergio's training log
Post by: Sergio on August 09, 2013, 04:08:27 PM
I never thought in him.  Thank you Steff.
Title: Re: Sergio's training log
Post by: Sergio on August 31, 2013, 07:03:42 PM
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.
Title: Re: Sergio's training log
Post by: Steff on September 03, 2013, 07:52:23 AM
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?
Title: Re: Sergio's training log
Post by: Sergio on September 10, 2013, 12:28:31 AM
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.
Title: Re: Sergio's training log
Post by: Sergio on September 10, 2013, 12:37:29 AM
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.

Title: Re: Sergio's training log
Post by: Sergio on September 10, 2013, 12:42:33 AM
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)
Title: Re: Sergio's training log
Post by: Steff on September 16, 2013, 11:47:14 AM
Good to see you're working out again.  ;D
Title: Re: Sergio's training log
Post by: Sergio on September 28, 2013, 08:46:04 PM
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.
Title: Re: Sergio's training log
Post by: Sergio on October 01, 2013, 07:28:22 PM
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.

Title: Re: Sergio's training log
Post by: Sergio on November 04, 2013, 04:37:16 PM
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.
 
Title: Re: Sergio's training log
Post by: Sergio on November 05, 2013, 10:24:56 PM
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!!
Title: Re: Sergio's training log
Post by: Sergio on November 06, 2013, 09:35:58 AM
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
Title: Re: Sergio's training log
Post by: Sergio on November 23, 2013, 06:38:35 PM
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.
Title: Re: Sergio's training log
Post by: Steff on November 24, 2013, 10:06:07 AM
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?
Title: Re: Sergio's training log
Post by: Sergio on November 24, 2013, 02:54:53 PM
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 30-40 reps. Why not?
Title: Re: Sergio's training log
Post by: Sergio on December 31, 2013, 03:28:55 PM
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.
Title: Re: Sergio's training log
Post by: Sergio on January 22, 2014, 10:08:16 PM
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
Title: Re: Sergio's training log
Post by: Sergio on January 23, 2014, 01:36:57 AM
66,3 kgs:

10 kgs less than two years ago and 5 kgs less than 6 months ago.
Title: Re: Sergio's training log
Post by: Sergio on January 23, 2014, 01:39:32 AM
Back with 76 kgs and back with 66 kgs.
Title: Re: Sergio's training log
Post by: Sergio on January 23, 2014, 01:40:10 AM
66,4 kgs
Title: Re: Sergio's training log
Post by: Steff on January 23, 2014, 08:30:50 AM
66,3 kgs:

10 kgs less than two years ago and 5 kgs less than 6 months ago.

Good chest development! :)
Title: Re: Sergio's training log
Post by: Sergio on January 23, 2014, 08:48:00 AM
Thanks Stef. It remains the same even with no training.
Title: Re: Sergio's training log
Post by: Sergio on January 23, 2014, 12:51:53 PM
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.
Title: Re: Sergio's training log
Post by: Sergio on January 24, 2014, 02:09:04 PM
Std one db biceps curl: 3 sets ans 8-10 reps per set.
Std one db press: r sets and 6-8 reps per set.
Bench press with dbs: 3 sets and 10-12 reps per set.
One db rowing: 3 sets with 10-12 reps per set.
One db triceps curl: 1 set of 8 reps.
Leg raise on bench: 2 sets of 10 reps.

Good and easy!
Title: Re: Sergio's training
Post by: Sergio on June 15, 2014, 11:58:28 PM
Re: Sergio's training , man!! I have to train a little more.
Title: Re: Sergio's training log
Post by: Sergio on June 16, 2014, 08:30:54 AM
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
Title: Re: Sergio's training log
Post by: Sergio on June 17, 2014, 01:34:23 AM
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/iron-glow?page=23&scrollTo=39864#ixzz34qeRDoBp
Title: Re: Sergio's training log
Post by: Steff on June 17, 2014, 12:01:38 PM
Man, even your cat wants you to get back to the weights!  ;D
Title: Re: Sergio's training log
Post by: Sergio on June 17, 2014, 08:40:16 PM
Yeaahh, tomorrow new training day. I can't wait!! :D
Title: Re: Sergio's training log
Post by: Sergio on June 18, 2014, 09:07:15 AM
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!

Title: Re: Sergio's training log
Post by: Steff on June 20, 2014, 02:48:36 PM
Keep it up man!  ;)
Title: Re: Sergio's training log
Post by: Sergio on August 15, 2014, 10:15:12 PM
Come on reggie, let's go back one more time!! :'(
What if you do tomorrow a new annyversary workout?
Title: Re: Sergio's training log
Post by: Sergio on August 17, 2014, 12:43:37 AM
 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
Title: Re: Sergio's training log
Post by: Sergio on August 17, 2014, 07:07:17 PM
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.
Title: Re: Sergio's training log
Post by: Sergio on August 18, 2014, 08:30:03 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
Title: Re: Sergio's training log
Post by: Sergio on August 20, 2014, 09:49:05 AM
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!!
Title: Re: Sergio's training log
Post by: Sergio on August 22, 2014, 09:22:09 AM
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
Title: Re: Sergio's training log
Post by: Sergio on August 22, 2014, 09:48:55 AM
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.
Title: Re: Sergio's training log
Post by: Steff on August 22, 2014, 11:00:33 AM
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.
Title: Re: Sergio's training log
Post by: Sergio on August 24, 2014, 08:17:55 AM
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
Title: Re: Sergio's training log
Post by: Sergio on August 27, 2014, 11:11:08 PM
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.
Title: Re: Sergio's training log
Post by: Marko on August 28, 2014, 10:27:36 AM
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 60-75 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
Title: Re: Sergio's training log
Post by: Marko on August 28, 2014, 10:46:15 AM
Just reading some power lifting forum and they are taking 2 g vitamin C per day, some of them are taking 4-5 g
Title: Re: Sergio's training log
Post by: Steff on August 29, 2014, 12:08:18 PM
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.
Title: Re: Sergio's training log
Post by: Sergio on August 29, 2014, 06:52:21 PM
When i don't feel well i take 100 mg, and after 8-12 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.
Title: Re: Sergio's training log
Post by: Sergio on August 30, 2014, 08:12:13 PM
Tomorrow no job, o it's time to do a workout again!!
Title: Re: Sergio's training log
Post by: Sergio on August 31, 2014, 10:49:58 AM
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
Title: Re: Sergio's training log
Post by: Sergio on September 02, 2014, 11:21:48 PM
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!
Title: Re: Sergio's training log
Post by: Sergio on September 04, 2014, 08:58:21 PM
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
Title: Re: Sergio's training log
Post by: Sergio on September 04, 2014, 09:39:05 PM
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.

Title: Re: Sergio's training log
Post by: Sergio on September 07, 2014, 09:53:41 AM
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.
Title: Re: Sergio's training log
Post by: Sergio on September 17, 2014, 09:12:20 PM
My finger is ok now. Tomorrow i will train.
Title: Re: Sergio's training log
Post by: Sergio on October 19, 2014, 06:42:23 PM
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. 
Title: Re: Sergio's training log
Post by: Steff on October 20, 2014, 07:02:16 PM
Be careful, cat bite can get you infections and stuff. A dog bite contains less dangerous bacteria.
Title: Re: Sergio's training log
Post by: Sergio on October 21, 2014, 12:33:38 PM
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.
 
Title: Re: Sergio's training log
Post by: Sergio on October 22, 2014, 09:19:17 PM
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
Title: Re: Sergio's training log
Post by: Sergio on October 25, 2014, 04:29:11 PM
#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!!
Title: Re: Sergio's training log
Post by: Sergio on October 25, 2014, 06:33:42 PM
Me and my cat (his brother was the cat of the bite)
Title: Re: Sergio's training log
Post by: Sergio on October 26, 2014, 03:42:18 PM
#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
Title: Re: Sergio's training log
Post by: Sergio on October 27, 2014, 12:13:06 PM
#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
Title: Re: Sergio's training log
Post by: Sergio on October 28, 2014, 11:04:21 AM
#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
Title: Re: Sergio's training log
Post by: Steff on October 28, 2014, 06:07:37 PM
Hey! You're on a roll now, keep it going.  :)
Remember: Consistency rules!  ;)
Title: Re: Sergio's training log
Post by: Sergio on October 29, 2014, 01:01:55 PM
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
Title: Re: Sergio's training log
Post by: Sergio on October 31, 2014, 10:01:34 AM
#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
Title: Re: Sergio's training log
Post by: Sergio on November 01, 2014, 09:45:06 AM
#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
Title: Re: Sergio's training log
Post by: Sergio on November 02, 2014, 10:12:03 AM
#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
Title: Re: Sergio's training log
Post by: Steff on November 03, 2014, 11:48:56 AM
Way to go!
If I'm not reading it wrong you put more weight on the squats?!
Title: Re: Sergio's training log
Post by: Sergio on November 03, 2014, 12:38:38 PM
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
Title: Re: Sergio's training log
Post by: Sergio on November 04, 2014, 12:59:51 PM
#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
Title: Re: Sergio's training log
Post by: Sergio on February 17, 2015, 12:17:51 AM
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...
Title: Re: Sergio's training log
Post by: Sergio on February 17, 2015, 09:53:36 AM
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
Title: Re: Sergio's training log
Post by: Sergio on February 17, 2015, 01:41:05 PM
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 3-6 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 10-20 seca strides in running
Title: Re: Sergio's training log
Post by: Sergio on February 19, 2015, 09:28:12 AM
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
Title: Re: Sergio's training log
Post by: Sergio on February 21, 2015, 12:07:48 PM
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
Title: Re: Sergio's training log
Post by: Sergio on February 22, 2015, 12:22:47 AM
I am adding only one rep in one set at a time. So I need 9 workouts to increase the weight  like this:
8-8 ; 9-8 ; 9-9 ; 10-9 ; 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 middle-high 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 5-9 in the shoulder press and 6-10 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.   
Title: Re: Sergio's training log
Post by: Sergio on February 23, 2015, 08:50:29 AM
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
Title: Re: Sergio's training log
Post by: Steff on February 23, 2015, 12:46:27 PM
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.  :)
Title: Re: Sergio's training log
Post by: ericebryan on April 16, 2015, 05:53:55 AM
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
Title: Re: Sergio's training log
Post by: Sergio on April 20, 2015, 08:19:02 AM
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.
Title: Re: Sergio's training log
Post by: Sergio on May 21, 2015, 05:42:08 PM
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/irregular-training-log?page=1#ixzz3amvdpa8a
Title: Re: Sergio's training log
Post by: Sergio on May 23, 2015, 09:37:46 AM
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
Title: Re: Sergio's training log
Post by: Sergio on May 25, 2015, 09:32:36 AM
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

Title: Re: Sergio's training log
Post by: Sergio on May 28, 2015, 10:24:50 AM
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.

Title: Re: Sergio's training log
Post by: Sergio on May 31, 2015, 11:07:02 AM
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: 15-13
Side bend: 15 X 12
Seated upper body BB twist: 25-25
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/irregular-training-log?page=2#ixzz3bhna7jaS
Title: Re: Sergio's training log
Post by: Sergio on July 10, 2015, 05:29:06 PM
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
Title: Re: Sergio's training log
Post by: Sergio on July 11, 2015, 09:02:55 PM
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

Title: Re: Sergio's training log
Post by: Sergio on July 13, 2015, 06:52:10 AM
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
Title: Re: Sergio's training log
Post by: Sergio on July 17, 2015, 05:14:03 PM
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
Title: Re: Sergio's training log
Post by: Sergio on July 19, 2015, 11:13:14 AM
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
Title: Re: Sergio's training log
Post by: Sergio on July 22, 2015, 05:23:07 PM
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
Title: Re: Sergio's training log
Post by: Sergio on July 24, 2015, 08:49:26 PM
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
Title: Re: Sergio's training log
Post by: Sergio on July 31, 2015, 09:03:02 AM
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
Title: Re: Sergio's training log
Post by: Sergio on August 01, 2015, 09:36:30 PM
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 rowing-military press-press 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
Title: Re: Sergio's training log
Post by: Sergio on August 03, 2015, 09:42:29 AM
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
Title: Re: Sergio's training log
Post by: Sergio on August 07, 2015, 09:53:22 PM
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
Title: Re: Sergio's training log
Post by: Sergio on September 17, 2015, 10:20:51 AM
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 9-14 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/irregular-training-log?page=3#ixzz3lyyJiwz3
Title: Re: Sergio's training log
Post by: Sergio on September 19, 2015, 09:33:53 AM
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
Title: Re: Sergio's training log
Post by: Sergio on September 21, 2015, 09:51:39 AM
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
Title: Re: Sergio's training log
Post by: Sergio on September 23, 2015, 10:11:52 PM
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
Title: Re: Sergio's training log
Post by: Sergio on September 25, 2015, 01:37:53 PM
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
Title: Re: Sergio's training log
Post by: Sergio on January 01, 2016, 03:27:21 PM
25 workouts last year and 22 in 2014. My motivation in this new year is 50 workouts, even I know 30-38 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
Stiff-legs deadlift (for harmstrings): 10 X 10
Title: Re: Sergio's training log
Post by: Sergio on January 03, 2016, 10:45:46 AM
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
Title: Re: Sergio's training log
Post by: Sergio on January 05, 2016, 09:06:04 AM
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
Title: Re: Sergio's training log
Post by: Sergio on January 07, 2016, 08:05:03 AM
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
Title: Re: Sergio's training log
Post by: Sergio on January 09, 2016, 08:38:17 AM
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
Title: Re: Sergio's training log
Post by: Sergio on January 10, 2016, 06:21:19 PM
2010: 72 workouts (only recorded from April) maybe around 80-90
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.
Title: Re: Sergio's training log
Post by: Sergio on January 11, 2016, 08:40:16 AM
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
Title: Re: Sergio's training log
Post by: Steff on January 11, 2016, 12:26:28 PM
Keep it up. This looks good.  :)
Title: Re: Sergio's training log
Post by: Sergio on January 13, 2016, 08:55:54 AM
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
Title: Re: Sergio's training log
Post by: Sergio on January 15, 2016, 09:08:56 AM
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
Title: Re: Sergio's training log
Post by: Sergio on January 17, 2016, 01:38:50 PM
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
Title: Re: Sergio's training log
Post by: Sergio on January 19, 2016, 09:48:35 AM
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
Title: Re: Sergio's training log
Post by: Steff on January 19, 2016, 10:20:07 AM
Maybe a bit early to ask this but I'll do it anyway. ;)

Noticing any changes in appearance and/or performance?
Title: Re: Sergio's training log
Post by: Sergio on January 19, 2016, 12:22:05 PM
I do easily the exercises. And my biceps has grown some milimetres, maybe 2-3 in this 2 and a half weeks. I am happy to train regularly.
Title: Re: Sergio's training log
Post by: Sergio on January 21, 2016, 08:52:56 AM
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
Title: Re: Sergio's training log
Post by: Sergio on January 30, 2016, 01:32:40 PM
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.
Title: Re: Sergio's training log
Post by: Sergio on March 26, 2016, 08:37:33 AM
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
Title: Re: Sergio's training log
Post by: Sergio on March 28, 2016, 08:55:08 AM
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
Title: Re: Sergio's training log
Post by: Sergio on March 30, 2016, 09:57:39 AM
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

Title: Re: Sergio's training log
Post by: Sergio on April 01, 2016, 09:02:15 AM
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
Title: Re: Sergio's training log
Post by: Sergio on April 04, 2016, 10:12:10 PM
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
Title: Re: Sergio's training log
Post by: Sergio on April 06, 2016, 09:15:26 AM
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
Title: Re: Sergio's training log
Post by: Sergio on April 08, 2016, 09:59:47 AM
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
Title: Re: Sergio's training log
Post by: Sergio on April 18, 2016, 11:40:06 PM
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

Title: Re: Sergio's training log
Post by: Sergio on April 19, 2016, 12:30:51 AM
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.
Title: Re: Sergio's training log
Post by: Sergio on April 20, 2016, 08:58:39 PM
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
Title: Re: Sergio's training log
Post by: Sergio on May 02, 2016, 08:31:01 AM
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.
Title: Re: Sergio's training log
Post by: Sergio on May 04, 2016, 08:55:17 AM
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
Title: Re: Sergio's training log
Post by: Sergio on May 06, 2016, 07:12:35 PM
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

Title: Re: Sergio's training log
Post by: Sergio on May 09, 2016, 09:12:41 AM
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

Title: Re: Sergio's training log
Post by: Sergio on May 11, 2016, 09:10:37 AM
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.
Title: Re: Sergio's training log
Post by: Sergio on May 13, 2016, 09:11:17 AM
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

Title: Re: Sergio's training log
Post by: Sergio on June 27, 2016, 08:09:17 AM
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
Title: Re: Sergio's training log
Post by: Sergio on June 29, 2016, 08:01:25 AM
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!!
Title: Re: Sergio's training log
Post by: Sergio on July 01, 2016, 09:29:41 AM
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
Title: Re: Sergio's training log
Post by: Sergio on July 02, 2016, 05:34:01 PM
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
Title: Re: Sergio's training log
Post by: Sergio on July 04, 2016, 07:14:48 PM
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
Title: Re: Sergio's training log
Post by: Sergio on July 06, 2016, 06:21:47 PM
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
Title: Re: Sergio's training log
Post by: Sergio on July 08, 2016, 02:04:31 PM
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: 20-25-28
Squats: 10 X 20 ; 10 X 20
Leg raise: 15
Title: Re: Sergio's training log
Post by: Sergio on July 11, 2016, 06:49:59 PM
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
1-reps: 25 - 27 - 30

Squats: 10 X 10 ; 10 X 20 ; 10 X 22
Leg raise: 15 - 15
Breathing pullovers: 10

Stronger!
Title: Re: Sergio's training log
Post by: Sergio on July 13, 2016, 06:58:50 PM
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
Title: Re: Sergio's training log
Post by: Sergio on July 15, 2016, 08:55:28 AM
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
Title: Re: Sergio's training log
Post by: Sergio on July 17, 2016, 09:46:04 AM
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.
Title: Re: Sergio's training log
Post by: Sergio on July 19, 2016, 08:36:25 AM
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

Title: Re: Sergio's training log
Post by: Sergio on July 21, 2016, 08:37:26 AM
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
Title: Re: Sergio's training log
Post by: Sergio on August 21, 2016, 07:58:24 PM
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
Title: Re: Sergio's training log
Post by: Sergio on September 02, 2016, 12:37:29 PM
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

Title: Re: Sergio's training log
Post by: Sergio on September 04, 2016, 10:47:17 AM
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

Title: Re: Sergio's training log
Post by: Sergio on September 07, 2016, 08:09:10 PM
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
Title: Re: Sergio's training log
Post by: Sergio on September 09, 2016, 09:30:27 AM
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!!
Title: Re: Sergio's training log
Post by: Sergio on September 11, 2016, 09:50:04 AM
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

Title: Re: Sergio's training log
Post by: Sergio on September 14, 2016, 07:48:59 PM
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

Title: Re: Sergio's training log
Post by: Sergio on September 16, 2016, 10:06:07 AM
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
Title: Re: Sergio's training log
Post by: Sergio on September 18, 2016, 07:37:01 PM
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
Title: Re: Sergio's training log
Post by: Sergio on September 23, 2016, 06:52:53 PM
Number 49:

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

Title: Re: Sergio's training log
Post by: Sergio on September 25, 2016, 02:33:17 PM
Number 50:

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

Title: Re: Sergio's training log
Post by: Sergio on September 27, 2016, 07:37:44 AM
Number 51:

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

Title: Re: Sergio's training log
Post by: Sergio on September 29, 2016, 09:28:14 AM
Number 52:

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

Not an strong day

Title: Re: Sergio's training log
Post by: Sergio on September 30, 2016, 10:25:09 PM
Number 53:

I couldn't wait till tomorrow!

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

Title: Re: Sergio's training log
Post by: Sergio on October 02, 2016, 01:10:19 PM
Number 54:

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

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

Title: Re: Sergio's training log
Post by: Sergio on October 05, 2016, 10:25:58 AM
Number 55:


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


Title: Re: Sergio's training log
Post by: Sergio on October 07, 2016, 01:34:59 PM
Number 56:

keeping going.

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

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


Title: Re: Sergio's training log
Post by: Sergio on October 08, 2016, 09:19:14 AM
Number 57:

Extra exercises day:

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

Title: Re: Sergio's training log
Post by: Sergio on October 09, 2016, 10:47:30 AM
Number 58:

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

Title: Re: Sergio's training log
Post by: Sergio on October 22, 2016, 02:47:18 PM
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
Title: Re: Sergio's training log
Post by: Sergio on October 28, 2016, 08:44:51 PM
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
Title: Re: Sergio's training log
Post by: Sergio on October 30, 2016, 09:22:29 AM
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

Title: Re: Sergio's training log
Post by: Sergio on November 17, 2016, 10:01:07 PM
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
Title: Re: Sergio's training log
Post by: Sergio on November 19, 2016, 10:26:58 AM
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

Title: Re: Sergio's training log
Post by: Sergio on November 22, 2016, 08:44:26 AM
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

Title: Re: Sergio's training log
Post by: Sergio on November 24, 2016, 08:25:40 AM
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

Title: Re: Sergio's training log
Post by: Sergio on November 26, 2016, 10:25:33 AM
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

Title: Re: Sergio's training log
Post by: Sergio on November 29, 2016, 09:19:55 PM
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
Title: Re: Sergio's training log
Post by: Sergio on December 02, 2016, 11:12:28 AM
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

Title: Re: Sergio's training log
Post by: Sergio on December 04, 2016, 11:12:16 AM
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

Title: Re: Sergio's training log
Post by: Sergio on January 08, 2017, 09:49:01 AM
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

Title: Re: Sergio's training log
Post by: Sergio on January 14, 2017, 08:37:19 PM
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

Title: Re: Sergio's training log
Post by: Sergio on January 16, 2017, 09:01:24 AM
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

Title: Re: Sergio's training log
Post by: Sergio on January 18, 2017, 10:26:03 AM
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
Title: Re: Sergio's training log
Post by: Sergio on January 20, 2017, 09:40:49 PM
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

Title: Re: Sergio's training log
Post by: Sergio on January 23, 2017, 11:36:46 PM
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
Title: Re: Sergio's training log
Post by: Sergio on January 25, 2017, 11:07:08 AM
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

Title: Re: Sergio's training log
Post by: Sergio on January 27, 2017, 10:08:37 AM
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.

Title: Re: Sergio's training log
Post by: Sergio on February 02, 2017, 05:54:55 PM
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

Title: Re: Sergio's training log
Post by: Sergio on February 04, 2017, 12:49:33 PM
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

Title: Re: Sergio's training log
Post by: Sergio on February 07, 2017, 09:20:43 AM
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

Title: Re: Sergio's training log
Post by: Sergio on February 11, 2017, 09:49:43 PM
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

Title: Re: Sergio's training log
Post by: Sergio on February 11, 2017, 09:50:40 PM
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
Title: Re: Sergio's training log
Post by: Sergio on February 13, 2017, 10:17:55 AM
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

Title: Re: Sergio's training log
Post by: Sergio on February 15, 2017, 11:55:31 PM
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

Title: Re: Sergio's training log
Post by: Sergio on February 17, 2017, 11:14:48 AM
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

Title: Re: Sergio's training log
Post by: Sergio on February 20, 2017, 10:44:33 AM
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

Title: Re: Sergio's training log
Post by: Sergio on March 01, 2017, 12:15:30 PM
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

Title: Re: Sergio's training log
Post by: Sergio on March 04, 2017, 02:28:52 PM
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
Title: Re: Sergio's training log
Post by: Sergio on March 07, 2017, 10:38:53 AM
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

Title: Re: Sergio's training log
Post by: Sergio on March 09, 2017, 09:00:05 AM
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


Title: Re: Sergio's training log
Post by: Sergio on March 12, 2017, 09:15:53 AM
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

Title: Re: Sergio's training log
Post by: Sergio on April 01, 2017, 10:21:29 AM
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!!
Title: Re: Sergio's training log
Post by: Sergio on April 01, 2017, 10:22:51 AM

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


Title: Re: Sergio's training log
Post by: Sergio on April 03, 2017, 09:31:32 AM
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

Title: Re: Sergio's training log
Post by: Sergio on April 05, 2017, 09:55:33 AM
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

Title: Re: Sergio's training log
Post by: Sergio on April 07, 2017, 12:25:35 PM
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

Title: Re: Sergio's training log
Post by: Steff on April 07, 2017, 12:54:50 PM
How many workouts have you done now compared to last year?
Title: Re: Sergio's training log
Post by: Sergio on April 09, 2017, 09:48:02 AM
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

Title: Re: Sergio's training log
Post by: Steff on April 11, 2017, 02:08:51 PM
Nine workouts ahead then a 55% increase. Good work.  :)
Title: Re: Sergio's training log
Post by: Sergio on April 12, 2017, 09:25:04 AM
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
Title: Re: Sergio's training log
Post by: Sergio on April 12, 2017, 10:23:32 AM
More shoulders and arms:
Title: Re: Sergio's training log
Post by: Sergio on April 14, 2017, 09:53:38 AM
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.

Title: Re: Sergio's training log
Post by: Sergio on April 17, 2017, 10:28:03 AM
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

Title: Re: Sergio's training log
Post by: Sergio on April 19, 2017, 09:58:22 AM
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

Title: Re: Sergio's training log
Post by: Sergio on April 21, 2017, 04:47:12 PM
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


Title: Re: Sergio's training log
Post by: Sergio on April 23, 2017, 11:12:22 AM
Number 34:

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

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


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

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

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

Title: Re: Sergio's training log
Post by: Sergio on April 25, 2017, 09:16:04 AM
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

Title: Re: Sergio's training log
Post by: Sergio on April 26, 2017, 09:25:35 AM
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

Title: Re: Sergio's training log
Post by: Sergio on April 28, 2017, 09:37:10 AM
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

Title: Re: Sergio's training log
Post by: Sergio on April 30, 2017, 10:52:58 AM
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.

Title: Re: Sergio's training log
Post by: Sergio on May 01, 2017, 09:35:00 AM
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

Title: Re: Sergio's training log
Post by: Sergio on May 03, 2017, 03:37:44 PM
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

Title: Re: Sergio's training log
Post by: Sergio on May 05, 2017, 04:24:25 PM
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

Title: Re: Sergio's training log
Post by: Sergio on May 06, 2017, 09:32:06 AM
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!!

Title: Re: Sergio's training log
Post by: Sergio on May 11, 2017, 08:05:35 AM
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

Title: Re: Sergio's training log
Post by: Sergio on May 13, 2017, 03:21:04 PM
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
Title: Re: Sergio's training log
Post by: Sergio on May 20, 2017, 10:13:07 AM
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.

Title: Re: Sergio's training log
Post by: Sergio on May 23, 2017, 09:43:33 AM
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.
Title: Re: Sergio's training log
Post by: Sergio on May 25, 2017, 11:25:08 PM
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
Title: Re: Sergio's training log
Post by: Sergio on May 29, 2017, 09:20:09 AM
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

Title: Re: Sergio's training log
Post by: Sergio on June 30, 2017, 03:26:04 PM
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

Title: Re: Sergio's training log
Post by: Sergio on July 02, 2017, 09:27:12 PM
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
Title: Re: Sergio's training log
Post by: Sergio on July 05, 2017, 10:20:31 AM
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

Title: Re: Sergio's training log
Post by: Sergio on July 20, 2017, 08:42:59 PM
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

Title: Re: Sergio's training log
Post by: Sergio on July 24, 2017, 07:26:34 PM
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

Title: Re: Sergio's training log
Post by: Sergio on July 26, 2017, 11:21:05 PM
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

Title: Re: Sergio's training log
Post by: Sergio on July 28, 2017, 10:38:42 AM
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

Title: Re: Sergio's training log
Post by: Sergio on July 30, 2017, 12:49:21 PM
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.
Title: Re: Sergio's training log
Post by: Sergio on August 01, 2017, 09:48:46 AM
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

Title: Re: Sergio's training log
Post by: Sergio on August 02, 2017, 10:07:02 PM
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

Title: Re: Sergio's training log
Post by: Sergio on August 04, 2017, 10:30:53 PM
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!

Title: Re: Sergio's training log
Post by: Sergio on August 06, 2017, 07:25:43 PM
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

Title: Re: Sergio's training log
Post by: Sergio on August 08, 2017, 03:15:36 PM
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

Title: Re: Sergio's training log
Post by: Sergio on August 09, 2017, 11:14:01 PM
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
Title: Re: Sergio's training log
Post by: Sergio on August 10, 2017, 10:00:46 PM
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
Title: Re: Sergio's training log
Post by: Sergio on August 12, 2017, 10:31:38 PM
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

Title: Re: Sergio's training log
Post by: Sergio on September 18, 2017, 12:27:58 PM
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
Title: Re: Sergio's training log
Post by: Steff on September 18, 2017, 02:04:06 PM
That's one serious workout! :D
Title: Re: Sergio's training log
Post by: Sergio on September 20, 2017, 01:22:13 PM
Thanks Steff :) :)
Title: Re: Sergio's training log
Post by: Sergio on September 20, 2017, 01:27:27 PM
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
Title: Re: Sergio's training log
Post by: Sergio on September 22, 2017, 11:01:11 AM
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
Title: Re: Sergio's training log
Post by: Sergio on October 01, 2017, 09:57:12 PM
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

Title: Re: Sergio's training log
Post by: Sergio on October 03, 2017, 11:18:48 AM
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

Title: Re: Sergio's training log
Post by: Sergio on October 08, 2017, 12:37:04 PM
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 40-60 km cycling with friends.


Title: Re: Sergio's training log
Post by: Sergio on October 09, 2017, 11:17:51 AM
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

Title: Re: Sergio's training log
Post by: Sergio on October 10, 2017, 11:58:16 PM
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


Title: Re: Sergio's training log
Post by: Sergio on October 12, 2017, 01:39:09 PM
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.
Title: Re: Sergio's training log
Post by: Sergio on October 24, 2017, 03:48:09 PM
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

Title: Re: Sergio's training log
Post by: Sergio on October 30, 2017, 11:00:27 AM
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
Title: Re: Sergio's training log
Post by: Sergio on November 03, 2017, 04:35:56 PM
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

Title: Re: Sergio's training log
Post by: Sergio on April 07, 2018, 01:35:27 AM
Tomorrow a new cycle begin:
Title: Re: Sergio's training log
Post by: Sergio on April 07, 2018, 06:10:00 PM
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.

Title: Re: Sergio's training log
Post by: Sergio on April 07, 2018, 08:52:10 PM
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
Title: Re: Sergio's training log
Post by: Sergio on June 16, 2018, 07:14:05 PM
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

Title: Re: Sergio's training log
Post by: Sergio on September 27, 2018, 12:22:24 PM
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
Title: Re: Sergio's training log
Post by: Sergio on January 23, 2019, 12:42:29 PM
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
Title: Re: Sergio's training log
Post by: Sergio on January 25, 2019, 02:45:46 PM
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
Title: Re: Sergio's training log
Post by: Sergio on January 28, 2019, 04:57:45 PM
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

Title: Re: Sergio's training log
Post by: Sergio on January 30, 2019, 11:28:54 AM
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
Title: Re: Sergio's training log
Post by: Sergio on February 01, 2019, 04:43:47 PM
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

Title: Re: Sergio's training log
Post by: Sergio on February 05, 2019, 03:22:19 PM
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

Title: Re: Sergio's training log
Post by: Sergio on April 16, 2019, 03:56:56 PM
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
Title: Re: Sergio's training log
Post by: Sergio on April 18, 2019, 12:28:51 PM
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
Title: Re: Sergio's training log
Post by: Sergio on April 21, 2019, 08:41:57 PM
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!
Title: Re: Sergio's training log
Post by: Sergio on April 23, 2019, 02:45:05 PM
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.
Title: Re: Sergio's training log
Post by: Sergio on April 25, 2019, 01:39:40 PM
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
Title: Re: Sergio's training log
Post by: Sergio on April 27, 2019, 11:55:14 AM
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
Title: Re: Sergio's training log
Post by: Sergio on April 29, 2019, 01:10:36 PM
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
Title: Re: Sergio's training log
Post by: Steff on April 29, 2019, 04:28:03 PM
Great to see that you're back and going strong.  :)
Title: Re: Sergio's training log
Post by: Sergio on May 01, 2019, 09:51:28 AM
Thank you Steff. The age comes with fragility (several back problems) so I need to feel good.
Title: Re: Sergio's training log
Post by: Steff on May 01, 2019, 01:02:57 PM
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?
Title: Re: Sergio's training log
Post by: Sergio on May 01, 2019, 02:10:36 PM
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 anti-inflamatories to be pain free, but also the training put the neck stronger and now I have no pain.
Title: Re: Sergio's training log
Post by: Sergio on May 04, 2019, 02:00:44 PM
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
Title: Re: Sergio's training log
Post by: Sergio on May 06, 2019, 02:17:44 PM
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
Title: Re: Sergio's training log
Post by: Sergio on May 09, 2019, 11:13:50 PM
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
Title: Re: Sergio's training log
Post by: Sergio on July 16, 2019, 02:55:20 PM
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
Title: Re: Sergio's training log
Post by: Sergio on July 18, 2019, 01:09:05 PM
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
Title: Re: Sergio's training log
Post by: Sergio on July 20, 2019, 03:15:16 PM
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
Title: Re: Sergio's training log
Post by: Sergio on July 23, 2019, 04:25:52 PM
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
Title: Re: Sergio's training log
Post by: Sergio on July 26, 2019, 07:17:06 PM
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
Title: Re: Sergio's training log
Post by: Sergio on July 28, 2019, 04:31:48 PM
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
Title: Re: Sergio's training log
Post by: Sergio on November 30, 2019, 08:45:32 AM
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

Title: Re: Sergio's training log
Post by: Sergio on December 02, 2019, 10:20:15 AM
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
Title: Re: Sergio's training log
Post by: Sergio on December 04, 2019, 07:12:16 PM
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

Title: Re: Sergio's training log
Post by: Sergio on December 06, 2019, 10:51:57 AM
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
Title: Re: Sergio's training log
Post by: Sergio on December 09, 2019, 01:14:07 PM
 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

Title: Re: Sergio's training log
Post by: Sergio on April 06, 2020, 02:02:46 PM
Inclined dbs Bench press: 8 X 9 ; 8 X 9
Declined dbs fly: 8 X 5
One db row: 8 X 10 ; 8 X 11
Bend over BB row: 10 X 17
Std BB press: 7 X 17 ; 7 X 17
One db biceps curl: 8 X 9 ; 8 X 9
BB triceps curl: 8 X 9 ; 8 X 9
Breathing pullover across tbe bench: 8 X 10 ; 8 X 10
Squats: 10 X 20 ; 10 X 20
Title: Re: Sergio's training log
Post by: Sergio on April 08, 2020, 03:28:54 PM
 Inclined dbs Bench press: 8 X 9 ; 8 X 9
Declined dbs fly: 8 X 5
One db row: 8 X 10 ; 8 X 11
Bend over BB row: 8 X 22
Std BB press: 6 X 17 ; 6 X 17
BB biceps curl: 8 X 17
One db biceps curl: 8 X 9 ; 8 X 9
One eb triceps curl: 8 X 5 ; 8 X 5
Breathing pullover across tbe bench: 10 X 10 ; 7 X 11
Squats: 10 X 20 ; 10 X 20
Reverse crunches: 10
Title: Re: Sergio's training log
Post by: Sergio on April 10, 2020, 11:55:50 AM
 Inclined dbs Bench press: 8 X 9 ; 8 X 10
Declined dbs fly: 8 X 6
One db row: 8 X 10 ; 8 X 11
Bend over BB row: 8 X 22
Std BB press: 6 X 17 ; 6 X 17
One db biceps curl: 8 X 8 ; 8 X 9
One eb triceps curl: 8 X 5 ; 8 X 5,5
Std BB triceps curl: 8 X 9
Breathing pullover across tbe bench: 10 X 10 ; 8 X 11
Squats: 10 X 20 ; 10 X 22
Reverse crunches: 12
Title: Re: Sergio's training log
Post by: Sergio on April 13, 2020, 11:18:00 AM
Inclined dbs Bench press: 8 X 9 ; 8 X 10
Declined dbs fly: 8 X 5 ; 8 X 5
One db row: 8 X 10 ; 8 X 11
Bend over BB row: 8 X 22 ; 6 X 22
Std BB press: 6 X 17 ; 7 X 17
Std BB biceps curl: 8 X 17 ; 6 X 17
One db biceps curl: 6 X 9
One db triceps curl: 8 X 5 ; 8 X 5
Std BB triceps curl: 8 X 9
Breathing pullover across tbe bench: 10 X 10 ; 6 X 12 ; 4 X 11
Squats: 10 X 20 ; 6 X 25 ; 8 X 20
Reverse crunches: 15
Title: Re: Sergio's training log
Post by: Sergio on April 15, 2020, 12:43:03 PM
Inclined dbs Bench press: 8 X 10 ; 8 X 10
Declined dbs fly: 8 X 6
Bend over BB row: 8 X 22 ; 8 X 22
Std BB press: 6 X 17 ; 6 X 18
Std BB biceps curl: 8 X 17 ; 7 X 17
Std BB triceps curl: 8 X 9 ; 7 X 10
Breathing pullover across tbe bench: 10 X 10 ; 9 X 11
Squats: 11 X 20 ; 8 X 25 ; 10 X 20
Reverse crunches: 17
Title: Re: Sergio's training log
Post by: Sergio on April 19, 2020, 12:14:18 PM
17 April:

Inclined dbs Bench press: 8 X 10 ; 8 X 10
Declined dbs fly: 8 X 5 ; 8 X 6
One db Row: 8 X 11 ; 8 X 12
Std BB press: 6 X 17 ; 6 X 19
Std BB biceps curl: 8 X 17 X 8 X 18
Std BB triceps curl: 8 X 9 ; 8 X 10
One db triceps curl: 6 X 5
Breathing pullover across tbe bench: 8 X 11 ; 8 X 11
Squats: 10 X 20 ; 8 X 25 ; 8 X 25
Reverse crunches: 19

Today:

Inclined dbs Bench press: 8 X 10 ; 8 X 11
Declined dbs fly: 8 X 5,5 ; 8 X 5,5
Bend over BB row, rev grip: 8 X 22 ; 8 X 24
Bend over BB row: 12 X 19
Std BB press: 6 X 17 ; 6 X 21
Std BB biceps curl: 8 X 17
One db biceps curl: 8 X 9
Std BB triceps curl: 8 X 9 ; 5 X 11
One db triceps curl: 8 X 5
Breathing pullover across tbe bench: 8 X 11 ; 9 X 11
Squats: 12 X 20 ; 8 X 25 ; 8 X 27
Reverse crunches: 20
Title: Re: Sergio's training log
Post by: Sergio on April 21, 2020, 02:16:18 PM
 Inclined dbs Bench press: 8 X 10 ; 7 X 11
Declined dbs fly: 8 X 5 ; 8 X 5
Bend over BB row, rev grip: 8 X 22 ; 8 X 25
One db row: 8 X 12
Std BB press: 6 X 17 ; 5 X 20
Std BB biceps curl: 8 X 17 ; 7 X 19
One db biceps curl: 6 X 9
Std BB triceps curl: 8 X 9 ; 7 X 11
One db triceps curl: 6 X 5,5
Breathing pullover across tbe bench: 9 X 11 ; 9 X 11
Squats: 10 X 22 ; 8 X 27 ; 10 X 25
Reverse crunches: 22
Title: Re: Sergio's training log
Post by: Sergio on April 24, 2020, 12:17:54 PM
Inclined dbs Bench press: 8 X 11 ; 8 X 11
Declined dbs fly: 8 X 6 ; 10 X 6
Bend over BB row, rev grip: 8 X 25 ; 8 X 25
One db row: 8 X 13
Std BB press: 6 X 20 ; 6 X 20
Std BB biceps curl: 7 X 18 ; 7 X 18
One db biceps curl: 8 X 9
Std BB triceps curl: 8 X 10 ; 8 X 10
One db triceps curl: 5 X 6
Breathing pullover across tbe bench: 8 X 11 ; 8 X 11,5
Squats: 10 X 25 ; 8 X 30 ; 10 X 25
Reverse crunches: 22
Title: Re: Sergio's training log
Post by: Sergio on April 26, 2020, 05:51:41 PM
Inclined dbs Bench press: 8 X 11 ; 9 X 11
Declined dbs fly: 8 X 6 ; 9 X 6
Bend over BB row, rev grip: 8 X 25 ; 8 X 27
One db row: 8 X 13
Std BB press: 6 X 19 ; 6 X 20
Std BB biceps curl: 8 X 18 ; 7 X 18
Std BB triceps curl: 8 X 10 ; 6 X 11
Breathing pullover across tbe bench: 8 X 11 ; 8 X 12
Squats: 10 X 25 ; 8 X 30 ; 10 X 26
Reverse crunches: 24
Title: Re: Sergio's training log
Post by: Sergio on April 30, 2020, 06:18:55 PM
Inclined dbs Bench press: 8 X 10 kg ; 9 X 11 kg
Declined dbs fly: 8 X 6 kg ; 8 X 6 kg
Bend over BB row, rev grip: 8 X 25 kg ; 8 X 25 kg
One db row: 8 X 12 kg
Std BB press: 6 X 19 kg ; 6 X 19 kg
Std BB biceps curl: 7 X 18 kg ; 6 X 18 kg
One db triceps curl: 8 X 5,5 kg ; 8 X 5,5 kg
Breathing pullover across tbe bench: 8 X 11 kg ; 8 X 11 kg
Squats: 8 X 25kg  ; 10 X 25 kg
Reverse crunches: 21

Title: Re: Sergio's training log
Post by: Sergio on May 03, 2020, 07:43:11 PM
Yesterday first day cycling after 45 days. Only 22 km, but after that i felt tired to train. Too much sun. High UV radiation. Hope it helps to kill the virus.

Bench dbs press: 8 X 11 kg ; 8 X 11
Bend over BB rows: 8 X 24 kg ; 8 X 26 kg
Military press: 6 X 19 kg ; 6 X 20 kg
One db pullovers across bench: 9 X 11 kg ; 9 X 12 kg
Squats: 12 X 20 kg ; 10 X 27 kg
Reverse crunches: 25
Title: Re: Sergio's training log
Post by: Sergio on May 07, 2020, 08:07:41 PM
Bench dbs press: 8 X 10 kg ; 8 X 11 ; 6 X 10
Bend over BB rows: 8 X 24 kg ; 8 X 26 kg ; 8 X 26 kg
Military press: 6 X 19 kg ; 6 X 21 kg ; 6 X 19 kg
One db pullovers across bench: 8 X 11 kg ; 9 X 12 kg
Squats: 12 X 23 kg ; 10 X 26 kg ; 10 X 25 kg
Reverse crunches: 25
Title: Re: Sergio's training log
Post by: Sergio on September 09, 2020, 10:32:16 PM
Bench dbs press: 8 X 9 kg ; 8 X 9 kg
Bend over one db row: 8 X 10 kg ; 8 X 10 kg
One db press: 6 X 9 kg ; 5 X 9 kg
One db pullovers across bench: 8 X 9 kg ;8 X 10 kg
Squats: 20 X 0 kg
Reverse crunches: 15 reps
Title: Re: Sergio's training log
Post by: Sergio on September 11, 2020, 04:15:38 PM
Bench dbs press: 8 X 9 kg ; 8 X 9 kg
Bend over one db row: 8 X 10 kg ; 8 X 10 kg
Std one db triceps curl: 8 X 5 kg; 8 X 5 kg
Std one db biceps curl: 8 X 9 kg ; 8 X 9 kg
One db press: 6 X 9 kg ; 6 X 9 kg
One db pullovers across bench: 8 X 9 kg ;8 X 10 kg
Squats: 25 X 0 kg

Title: Re: Sergio's training log
Post by: Sergio on September 13, 2020, 11:29:33 AM
Bench dbs press: 8 X 9 kg ; 8 X 10 kg
Bend over one db row: 8 X 10 kg ; 8 X 11 kg
Std one db triceps curl: 8 X 5 kg; 8 X 5 kg
Std one db biceps curl: 8 X 9 kg ; 8 X 9 kg
One db press: 6 X 9 kg ; 6 X 9 kg
One db pullovers across bench: 8 X 10 kg ;8 X 10 kg
Leg raise: 15
Squats: 25 X 10 kg


Title: Re: Sergio's training log
Post by: Sergio on September 15, 2020, 11:53:26 AM
Bench dbs press: 8 X 10 kg ; 8 X 10 kg
Bend over one db row: 8 X 11 kg ; 8 X 11 kg
Std one db triceps curl: 8 X 5 kg; 6 X 5,5 kg
Std BB biceps curl 8 X 16 kg ; 8 X 16 kg
Over head BB press: 6 X 18 kg ; 6 X 19 kg
One db pullovers across bench: 8 X 10 kg ;8 X 10 kg
Leg raise: 16
Squats: 20 X 10 kg ; 15 X 10 kg
Title: Re: Sergio's training log
Post by: Sergio on October 09, 2020, 07:51:45 PM
Bench dbs press: 8 X 9 kg ; 8 X 9 kg
Bend over one db row: 8 X 11 kg ; 8 X 11 kg
Std one db triceps curl: 8 X 5 kg; 6 X 5,5 kg
Std one db biceps curl 8 X 9 kg ; 8 X 9 kg
Over head one db press: 6 X 9 kg ; 6 X 9 kg
One db pullovers across bench: 8 X 10 kg ;8 X 10 kg
Leg raise: 14
Squats: 12 X 10 kg ; 12 X 10 kg
Leg raise: 12
Title: Re: Sergio's training log
Post by: Sergio on October 11, 2020, 01:09:59 PM
Bench dbs press: 8 X 9 kg ; 8 X 9 kg ; 6 X 10 kg
Bend over one db row: 8 X 10 kg ; 8 X 10 kg ; 8 X 11 kg
Std one db triceps curl: 8 X 5 kg; 8 X 5 kg
Std one db biceps curl 8 X 9 kg ; 8 X 9 kg
Over head one db press: 6 X 8 kg ; 6 X 9 kg
One db pullovers across bench: 10 X 10 kg ; 10 X 10 kg
Leg raise: 15
Squats: 15 X 10 kg ; 12 X 15 kg ; 10 X 15 kg