Sergio's training log

[Sergio]

One dbs workout for not forgetting the past times:

two dbs seated biceps curl.
two dbs lying triceps curl. (arms to 45º)
Dbs triceps rear estensions.
two dbs inclined bench biceps curl.
two dbs standing biceps curl
two dbs standing triceps curl
one db concetration curl.

two dbs, bend knees, forearms curl.
standing forearms curl, supination to pronation movement, arms parallel to body.

two dbs Arnold press.
two dbs laterals.
bent over two dbs laterals.
seated, dbs below legs, bent over laterals.
standing, front dbs raise, alternative.

lying on bench: dbs flys
lying on inclined bench, dbs fly.
lying on inclined bench, dbs press.

bent over dbs rowing.
one db bent over rowing. Hand on bench.

Dbs squats, flat feet.
Lungs
Calf work,. without weight, one leg.

Only one set of 10 reps; 8 reps for the deltoids.

I suffer pain in my left harmstring, but not serious, in the middle of the leg work. Not accoustumed.

[Sergio]

This is only for dbs, and it's easy to do it.  Not heavy work.  And I will try to do it in several cycles.  After finishing one cycle (I think it is 25 sets)  you have to do another, and... ---resistance training for weight training. For the back, i have to do 2 sets per esercise for doing at least 4 sets. For the chest, add a push ups or dbs bench press.  It's included the abs work (3 esercises)

[Steff]

Good to see you're working out again. 

[Sergio]

Hi Steff, the position of rhe bycicle is not safe,so i must intensificate my effort for heali bg me. i am loooking to buy new regpark journal ij order to upliad more content here.

[Sergio]

no reg park journal in ebay. One year before, it were around 25 numbers.

Litte workout like the one I did last friday:

one arm dbs biceps curl: 2 sets of 10 reps with 8 kgs
two arms dbs triceps curl: 2 sets of 12 reps with 8 and 9 kgs.
one arm db press: 2 sets of 8 reps with 8 kgs.
bent over one arms db rows: 2 sets of 8 reps with 10 kgs.
push ups: 4 - 4
lungs with no weight: 1 set.
one db biceps curl: 1 sets of 8 reps with 10 kgs.

[Sergio]

running 4 km today.  6:37 mins / km. 
After a little dbs workout:

3 sets db biceps curl: 10 reps with 7,5 kg - 10 kgs - 7 kgs
3 sets db triceps curl: 10 reps with 5 kgs.
3 sets shoulder press: 6 reps with 7,5 kg
3 sets bench dbs press: 10 reps with 10 kgs
3 sets one db row: 10 reps with 10 kgs.
 

[Sergio]

Life goes on.  It changes, but some things never change.  Good things are good to be always with us, even in the bad moments seem far away.  I am a runner, but the weightrainer always is here.  And now  I have got more definition.  Let's go  after a cool cut!!

[Sergio]

triset:

one db std biceps curl: 3 sets of 9 reps
one db std triceps curl (two arms): 3 sets of 10 reps
one db std press: 3 sets of 7 reps

bench two dbs press: 3 sets of 9 reps
one db bent over rowing: 3 sets of 10 reps
one db std forward raise: 2 sets of 6 reps
one db concentration curls: 2 sets of 8 reps
Bench dips: 2 sets

[Sergio]

Since My injurie don't stop me for running I am thing in a new approuch to weights in a way like resistance training more than strength tranining.  It's only an idea now.

[Steff]

Since My injurie don't stop me for running I am thing in a new approuch to weights in a way like resistance training more than strength tranining.  It's only an idea now.

Curious question.... will there be intervals and/or hill sprints?