Sergio's training log

[Sergio]

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.

[Sergio]

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

[Sergio]

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.

[Sergio]

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

[Sergio]

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

[Sergio]

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

[Sergio]

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.

[Sergio]

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

[Sergio]

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

[Sergio]

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!!