Sergio's training log

[Sergio]

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.

[Sergio]

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...

[Sergio]

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...
   

[Sergio]

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. 

[Sergio]

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!!

[Sergio]

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?   

[Sergio]

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.

[Sergio]

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.

[Sergio]

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!

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

[Sergio]

  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