Sergio's training log

[Sergio]

Dbs bench press: 10 X 7,5 ; 10 X 9 ; 10 X 7,5
One db bend over row: 10 X 7,5 ; 10 X 9 ; 10 X 7,5
Std shoulders complex: 5 X 12 ; 5 X 12 ; 4 X 12
Std BB bíceps curl: 8 X 12 ; 8 X 14 ; 8 X 12
Std BB tríceps curl: 12 X 7 ; 12 X 8 ; 12 X 8
Side bend (7,5 kg) 15 - 15
Grimek torsions: 15 - 15
Leg raise: 18 - 18

[Sergio]

Come back again:

The last 6 weeks I have done a lot of cycling (doing 300 km the best week) and running (run days of 9-14 km)
Now I have more work and prefer training with weights again.

Bench dbs press: 2 X 10 X 8
One db row: 2 X 10 X 8
Std BB tríceps curl: 2 X 10 X 7
Std one db bíceps curl: 2 X 8 X 8
Std one db press over head: 2 X 6 X 6
Leg raise: 15 - 15

Read more: http://weightrainer.proboards.com/thread/2530/irregular-training-log?page=3#ixzz3lyyJiwz3

[Sergio]

Bench DB press: 10 X 8 ; 10 X 8
Bent over DB rowing: 10 X 8 ; 10 X 8
Std one DB press: 6 X 6 ; 6 X 6
Std one DB bíceps curl: 8 X 8 ; 8 X 8
Std one DB tríceps curl: 10 X 4,5 ; 8 X 4,5
Std one DB reverse laterales: 5 X 4,5 ; 5 X 4,5
Leg raise: 16 - 14

[Sergio]

Bench dbs press: 10 X 8 ; 10 X 8
One db bend over row: 10 X 8 ; 10 X 8
Std BB tríceps curl: 12 X 7 ; 12 X 7
Std one db bíceps curl: 8 X 8 ; 8 X 8
Std one db press: 6 X 6 ; 6 X 6
Reverse crunched: 14 - 12

[Sergio]

Bench dbs press: 12 X 8 ; 12 X 8
One db bend over row: 12 X 8 ; 12 X 8
Std BB tríceps curl: 13 X 7 ; 13 X 7
Std one db bíceps curl: 10 X 8 ; 10 X 8
Std one db press: 8 X 6 ; 8 X 6
Reverse crunched: 16  - 16

[Sergio]

Bench dbs press: 12 X 8 ; 12 X 8
One db bend over row: 12 X 8 ; 12 X 8
Std BB tríceps curl: 14 X 7 ; 14 X 7
Std one db bíceps curl: 10 X 8 ; 10 X 8
Std one db press: 8 X 6 ; 8 X 6
Reverse crunched: 17 - 17

[Sergio]

25 workouts last year and 22 in 2014. My motivation in this new year is 50 workouts, even I know 30-38 workouts could be more realistic. That's the consistency of my unconsistency!!

Number 1:

Bench dbs press: 2 X 12 X 7,5
Bent over BB rowing: 2 X 12 X 17
Std BB tríceps curl: 2 X 10 X 7
Std one db bíceps curl: 2 X 8 X 5
Std one db Press: 2 X 6 X 5
Lower crunched: 15 - 12
Stiff-legs deadlift (for harmstrings): 10 X 10

[Sergio]

Number 2:

Bench dbs press: 12 X 7,5 ; 12 X 7,5
Bent over BB rowing:12 X 17 ; 12 X 17
Std BB tríceps curl: 12 X 7 ; 12 X 7
Std one db bíceps curl: 8 X 7,5 ; 8 X 7,5
One db pullover acrosd bench: 10 X 7,5 ; 10 X 7,5
Free weight squats: 20 - 20
Reverse crunched: 15 - 15
One db press: 6 X 6 ; 6 X 6

[Sergio]

Number three:

Bench dbs press: 12 X 7,5 ; 12 X 8
Bent over BB row:12 X 17 ; 12 X 17
Std One db Press: 6 X 5,5 ; 6 X 6
Std One db bíceps curl: 8 X 7,5 ; 8 X 7,5
Std BB tríceps curl: 12 X 7 ; 12 X 8
One db pullover across bench: 11 X 7,5 ; 11 X 7,5
Free weight squats: 10 - 10 - 10
Reverse crunched: 15 - 15

[Sergio]

Number 4:

Bench dbs press: 12 X 7,5 ; 12 X 8
Bent over BB rowing: 12 X 17 ; 12 X 18
Std one db press: 6 X 6 ; 6 X 6,5
Std one db bíceps curl: 8 X 7 ; 8 X 7,5
Std BB tríceps curl: 12 X 7 ; 12 X 9
One db pullover across bench: 11 X 7,5 ; 12 X 7,5
Free weight Squats: 12 - 12 - 12
Reverse crunches: 16 - 16