Sergio's training log

[Sergio]

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

[Sergio]

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.

[Sergio]

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

[Sergio]

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

[Sergio]

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

[Sergio]

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!!

[Sergio]

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

[Sergio]

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

[Sergio]

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.

[Sergio]

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.