Sergio's training log

[Sergio]

The rest of my very irregular training you can see in the forum of www.regpark.net, if another time is up and going again.

The only time that is not present there is new three sessions, that are here:

Last Friday:

BEnch press: 6 X 20 ; 6 X 25
Bent over row: 6 X 20 ; 6 X 25
Military press: 6 X 20 ; 6 X 22
Squats: 6 X BW ; 6 X 20 ; 6 x 25
one db pullver across bench: 6 X 10 ; 6 X 10

Sunday:

BEnch press: 6 X 20 ; 6 X 25
Bent over row: 6 X 20 ; 6 X 25
Military press: 6 X 20 ; 6 X 22
Squats: 6 X BW ; 6 X 20 ; 6 x 25
one db pullver across bench: 6 X 10 ; 6 X 10

Thursday:

BEnch press: 6 X 20 ; 6 X 26
Bent over row: 6 X 20 ; 6 X 26
Military press: 6 X 20 ; 6 X 22
Squats: 6 X BW ; 6 X 20 ; 6 x 27
one db pullver across bench: 6 X 10 ; 6 X 10
BB curls: 6 X 20 ; 6 X 20
One db Triceps across bench: 6 X 14 ; 6 X 14
Abs work
 

[Sergio]

Bench press: 6 X 20 ; 6 X 25
Bent over rowing: 6 X 20 ; 6 X 25
Military press: 6 X 20 ; 6 X 20 HArd at the end (5+1)  The first set has to be easier.
Squats: 6 X BW ; 6 X 20 ; 6 X 26
One db pullover across bench: 6 X 10 ; 6 X 10
seated db biceps curl: 6 X 10 ; 6 X 10
Seated one db triceps curl: 6 X 6 ; 6 X 6

Good, good! FOUR DAY OF TRAINING.  Yes, in capital letters.

[Steff]

Yesterday, a power competition was made between a friend and I, in bench press.
I not train the heavy bench press since months, but we ended in the same position, lifting both 47 kg (100 lb)  This is not my best record (I can press in bench 55 kg) but since my injury in the hinguinal region I not train hard (even not train!!  What a hard life for a man of only 34 years old!!)
Hope I would be able to start here a new log, for all that want to come here, to the forum of Regpark.eu.

Man what a tough break...
There's no chance for you to get surgery and fix it?

[Sergio]

Hi, Steff!  The doctor said that is a muscular injurie, so if there is a way of surgical solution would be very expensive.  Now I am training in the gym, specially for the back to avoid the bent over position in the heavy rows, that were bad.  The bech press is safer for me exceptg in record break attemps.  Now I train regullary and happy, with less pain or even none. So every thing is well.  I also press seated, back or not back supported. The heavy standing pressing is not good also.  The squat is fine, except if I go heavy and full squating.  So reaingthese exercises of my training let me train happy and  also heavy sometimes.

Sergio.

[Steff]

Good to hear that you're happy!
I guess pullups work fine and inverted rows as well?!
I hate it when money dictates ones health though....

[Sergio]

Gastroenteritis of me and the wife, two times in 5 weeks and an herpes zoster of my father take me out of training.  Hard times, but yesterday I train a little at hpme:

Some press behind neck
Some bent over rowing
some biceps BB curls
And some push ups

[Sergio]

December 31. 

After the visit of my nephews (of 19 and 16 and six months old) and see how from one year till now his strength increment is dramatic, I come back with new energies to training again to show them some thing that this 36 years old man can do again.   
The workout was a power training one.  I help the older to clean to shoulders the 40 kg BB; he doesn't train.  I have to say, as his brother neither, but he pressed it easy.   His brother was be able to press near that poundage.  This last would a great athlete.  He is now 1 cm taller that me (1,73 m) so when he would be over 18 maybe he will be over 6 fts too.   I think he will be able to press near 80 kg or even 100 kg.  Now I can not say the maximum, but yes a minimum if he trains constantly.  To help them in the beggining I am going to give them some weights, one BB, one db that I don't use for help them to train at home)
I pressed 36 kg and cleaned near 40, but more due to neuronal ephicience that pure strentgh, BUT I beat them  in the biceps curl:  I did and strict curl of 33 kg that they can not equall.

The next day I did:

Bench press: 5 x 20 ; 5 X 25 ; 5 X 25
Bent over rowing: 5 X 20 ; 5 X 25 ; 5 X 25
Military press: 5 X 20 ; 4 X 25 ; 4 x 25
BB biceps curl: 5 X 20 ; 3 X 23 ; 4 X 20
BB triceps curl: 5 X 13 ; 4 X 12 ; 4 X 12
Squats: 8 X 20 ; 8 x 25  --> I notice a begin pull of the hamstrings due to the near full rang of the squat, so I didn't do any 3th set.  But I feel secure and fresh squating after a long time.
NOTE: My nephews don't like squats, but I told them that is a the king exercise.  I think I will have a great work here changing their acttitude against the squat.
 

[Steff]

Great to see you're training again!
Squats is an exercise you LEARN to love! That's the only exercise
that can make me really nervous even at lower weight with high reps. But that's
some of it's charm.

Hope your nephews catch on and get the iron bug for real!

[Sergio]

I have to visit them and see his progression.  I said to mayself, meanwhile:Come on, Sergio.  You are going to loose all that you have won.

Squat is king and I would say they never will do it if I am not with them, and even then they won to be normal,  It's difficult.

[Sergio]

Little things:

01/17/13

Dead lift: 5 X 30 ; 5 X 40 ; 5 X 45
Cleans: 5 X 30 ; 5 X 30
Clean and press: 3 X 30

01/19/13

warming dead lifts: 5 X 30
Cleans: 5 X 30 ; 5 X 35
Clean and press: 5 X 30
Push ups: 3-2-3

A new way?  A new temptation?