Sergio's training log

[Sergio]

It's half past seven. It's time to training!!

Bench dbs press: 10 X 9 kg; 10 X 9 kg
One hand in bench db row: 10X 9 kg ; 10X 9 kg
Seated, alternate dbs biceps curl: 8 X 8 kg; 8 X 8 kg.
Lying on bench Bb triceps curl: 10 X 9 kg; 10 X 9 g
Std military press: 8 reps X 12; 8 reps X 14 kg.
Std biceps bb curl: 8 X 14 kg
Std bb triceps curl: 10 reps X 9 kg
Reverse biceps curl: 8 reps X 9 kg
Seated wrist curl: 20 X 9 kg
Squat: 11X 9 kg; 15 X 9 kg. For healing my left harmstring i need high reps with low weight

[Sergio]

Bench dbs press: 10 X 8 ; 10 X 10
 Db rowing: 10 X 9 ; 10 X 9
 Seated alternated biceps curl: 8 X 8 ; 8 X 10
Lying bb triceps curl: 10 X 9 ; 10 X 10
Std military press: 6 X 10 ; 6 x 12
Std press behind neck: 6 X 10 ; 6 X 12
 Std bb biceps curl: 8 X 12
Std bb triceps curl: 8 X 12
Std reverse curl: 8 X 12
Seated wrist curl: 20 X 12
Full Squat: 10 X 12 ; 12 X 14

The first time i squat without pain in my left harmstring. Micky mouse poundages works!!

[Sergio]

Bench dbs press: 10 X 9 ; 10 X 10
Db rowing: 10 X 9 ; 10 X 10
Seated alternated biceps curl: 8 X 9 ; 8 X 9
Lying bb triceps curl: 10 X 9 ; 10 X 11
Std military press: 6 X 11 ; 6 x 12
Std press behind neck: 6 X 11 ; 6 X 12
Std bb biceps curl: 8 X 12
Std bb triceps curl: 12 X 9
Std reverse curl: 8 X 12
Seated wrist curl: 18 X 12
Full Squat: 10 X 12 ; 12 X 15
Bent arm pullovers with bb: 10 X 12 ; 10 X 12

[Sergio]

The first four days have gone. I am feeling great and the babe poundages in many exercises are working, above alk in the squat, where i don't feel any pain or discomfort.
I feel a litte discomfort in the rear right delt, due to the PBn,  but it's ok.
Today was not the day for strenght for the triceps involved exercises, the rest were good. I am having great sensations in my body. Great! Five workouts remain for saying i am really back!!
The sunday i comeback to job, so i have to do a high speed workout. Not very hard.

[Steff]

Good to see you're working out again!

Fast easy WO:s can be really good for you. It lets the body recover a bit from the small "injuries" you accumulate on the way.

[Sergio]

Bench dbs press: 10 reps X 9 ; 10 X 10 kg
One db rows: 10 X 10 : 10 X 10
Seated alternated dbs biceps curl: 8 X 9 ;8 X 10
Lying triceps bb curl: 10 X 12 ; 10 X 13
Military press: 6 X 13 ; 6 X 15
Reverse bb curls: 8 X 12 ; 8 X 12
Squats: 10 X 12 ; 12 X 16

[Sergio]

I had to train today but yesterday i made an 13 h non stopping working in the job. I became sick, but the vit C made a speed recovery. Now i am quite allright and i.hope tomorrow i'd make a short workout in the basics. I have to accpustum my body to a 10 hrs non stopping job.

[Marko]

Sergio, how much mg of vitamin C are you taking?
I'm reading about vitamin C. I was taking 500 mg per day, and I'm planing to start using it again. They were saying that 60-75 mg per day for a normal person is enough but there are some other studies that say you should taking much more amounts. Much much more, 1 g =1000 mg ore more

[Marko]

Just reading some power lifting forum and they are taking 2 g vitamin C per day, some of them are taking 4-5 g

[Steff]

Since you (Sergio) has some stomach issues I would suggest esterified vitamin C. No where nearly as taxing on your stomach as ordinary C vitamin.