Sergio's training log

[Sergio]

Yes, of course, intervals.  Today 4 sets of 21 mins. 12 km.

aND I THINK WOULD BE INTEResting to do the same with weights. Imagine: sets of 30-40 reps. Why not?

[Sergio]

I am recovering from an injurie in my right ankle.  So it's time to get back to weightraining again.  The last sunday I ran in my first amateur race.  600 of 750 participans. I felt alrright after more than 250 km of training.

[Sergio]

Some dbs work after two months with no wourkout.
One db biceps curl 3 sets
One db press 2 sets
One db bend over rowing 3 sets
Dbs bench press 3 set
One db breathing pullovers

[Sergio]

66,3 kgs:

10 kgs less than two years ago and 5 kgs less than 6 months ago.

[Sergio]

Back with 76 kgs and back with 66 kgs.

[Sergio]

66,4 kgs

[Steff]

66,3 kgs:

10 kgs less than two years ago and 5 kgs less than 6 months ago.

Good chest development!

[Sergio]

Thanks Stef. It remains the same even with no training.

[Sergio]

Squats: 6 reps with 10; 6 reps with 20 ; 6 reps with 20; 6 reps with 10
The injurie I suffered the last times I squated remains the same. in the left harmstring or maybe in the left aductor, i don't know. I hope that with high reps it healed.

press BB over head, forward  and rearward: 4 reps with 15 kgs ; 4 reps with 15 kgs.
Std bb biceps curl: 6  reps with 15 kgs; 6 reps with 15 kgs.
std bb triceps curl: 6 reps with 10 kgs ; 6 reps with 10 kgs.
breathing pullovers: one set.

[Sergio]

Std one db biceps curl: 3 sets ans 8-10 reps per set.
Std one db press: r sets and 6-8 reps per set.
Bench press with dbs: 3 sets and 10-12 reps per set.
One db rowing: 3 sets with 10-12 reps per set.
One db triceps curl: 1 set of 8 reps.
Leg raise on bench: 2 sets of 10 reps.

Good and easy!