Sergio's training log

[Sergio]

Thanks Steff!!

It's not the first time it bite me but this time one of the injuries was infected, but it's better. Yesterday I ran for the first time.
 

[Sergio]

Touching the weights another time:

#1:

Dbs bech press: 10 X 9 kg; 10 X 9
Seated dbs biceps curl: 8X 8 kg ; 8X 8
Std one db press: 6 X 8 kg ; 8 X 8
Std one db triceps curl: 10 X 5 kg ; 10X 5
Bent over one db row: 10 X 9 kg ; 10 X 9 kg
db across bench pullover: 8 X 8 kg ; 8 X 8
Free weight squats: 10 - 10

[Sergio]

#2:

Bench dbs press: 10 X 9 ; 10 X 9
Std dbs curl: 8 X 8 ; 8 X 8
One db press: 6 X 8 ; 6 X 8
Dbs triceps curl: 8 X 5 ; 8 X 5
Bent over Bb rowing: 10 X 20 ; 10 X 20
One db breathing pullover: 10 X 8 ; 10 X 8
Free squats: 15 - 15

Good!!

[Sergio]

Me and my cat (his brother was the cat of the bite)

[Sergio]

#3:

Push ups: 5 - 5
Std bb biceps curl: 8 X 20 ; 8 X 20
Bent over bb rowing: 10 X 20 ; 10 X 20
Std forward lateral raise with dbs: 6 X 5 ; 6 X 5
Stiff legs dead lift: 15 X 10 ; 15 X 15
Legs raise: 10 - 10

[Sergio]

#4:

Dbs bench press: 10 X 8 ; 10 X 9
One db row: 12 X 8 ; 10 X 9
Std one db press: 6 X 8 ; 6 X 9
Std one db triceps curl: 10 X 5 ; 8 X 5
Seated db biceps curl: 8 X 8 ; 8 X 8
One db breathin pullovers: 10 X 8 ; 10 X 8
Free weight squats: 20 - 20

[Sergio]

#5:

Push ups: 5 - 6
Bent over Bb rows: 10 X 20 ;10 X 20
Fordward lateral dbs raise: 6 x 5 ; 6 X 5
Std bb biceps curl: 8 X 20 ; 6 X 20
Leg raise: 10 - 10 - 10
Weighted side bend: 20 - 20

[Steff]

Hey! You're on a roll now, keep it going. 
Remember: Consistency rules! 

[Sergio]

Thanks Steff!! I am living a sweet moment with weights again.

#6:

Dbs bench press: 10 X 9 ; 10 X 10
Bent over db row: 10 X 9 ; 10 X 10
Std db press: 6 X 9 ; 6 X 10
Std one db biceps curl: 8 X 9 ; 8 X 10
Std one db triceps curl: 10 X 5 ; 10 X 5
One db breathing pullovers: 10 X 8 ; 10 X 8
Squats: 15 X 10 ; 15 X 10

[Sergio]

#7:

Dbs bench press: 10 X 9 ; 10 X 11
 Bent over db row: 10 X 9 ; 10 X 11
Std one db press: 6 X 9 ; 6 X 11
 Std one db tricep curl: 8 X 6 ; 10 X 5
 Std one db biceps curl: 8 X 9 ; 6 X 11 ; 6 X 9
 One db breathing pullovers: 10 X 8 ; 12 X 8
Full Squats: 16 X 10 ; 16 X 15