Sergio's training log

[Sergio]

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.

[Sergio]

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

[Sergio]

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

[Sergio]

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!

[Sergio]

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

[Sergio]

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.

[Sergio]

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.

[Sergio]

My finger is ok now. Tomorrow i will train.

[Sergio]

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. 

[Steff]

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