Sergio's training log

[Sergio]

#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

[Sergio]

#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

[Steff]

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

[Sergio]

Yes, it's too easy yet. But i am going slow. 

#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

[Sergio]

#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

[Sergio]

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...

[Sergio]

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

[Sergio]

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

[Sergio]

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

[Sergio]

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