Plain Log

[Sebi]

Read this first to avoid confusion.

Example:

lec 30*10
52*8/*7/*6-2-2

"lec" is the exercise (leg curl) right after in the same line is the warm-up set indicated if there was one.

In the next row comes first the weight lifted in kg (x2.2 for pounds), and then the reps. If there is no weight written, that means body weight. Should a + stand before the weight, it's body weight plus the mentioned weight. In this case there were 4 sets in total. The first was a warm-up set (30*10), the second and third normal sets (52*8, 52*7) and the last one was a drop set.

list of abbreviations

1 letter
c cable
d decline
i incline
m machine
s smith machine

2 letters
bb barbell
bp bench press
db dumbbell
dl deadlift
hc hammer curl
kb kickback
lr lateral raise
ng narrow grip
pd pulldown
po pullover
pr press
sq squat
ur upright row
wg wide grip

3 letters
bed bench dip
bnp behind neck press
hlr hanging leg raise
lec leg curl
lex leg extension
llr lying leg raise
rep cable reverse pushdown
rec cable reverse curl

4 letters
bbbp barbell bench press
blun barbell lunge
bolr bent-over lateral raise
dbbp dumbbell bench press
dlun dumbbell lunge
secr seated calf raise
sldl straight legged deadlift
stcr standing calf raise

[Sebi]

8/27

dbbp 16*10
30*12/*8/*6
i dbbp
26*10/*8/*6
d dbbp
26*10/*6/*6
c fly
70*8/*5/60*6
po
38*6/*5

[Sebi]

8/28

chin
*12/*7/*5
pd
79*8/*6/*5
bb row
84*6/*6/*4
m row
79*6/*5/*4
db row
26*10/*10
dl
64*8/*6

[Sebi]

8/29

dp pr 12*10
24*8/*6/20*5
ur
55*8/*6/*6
bolr
22*8/*6
bed
+40*10/*8
rep
60*8/*6/*6
rec
50*10/*8
m curl
43*8/*5/*3

[Sebi]

8/31

sq
105*9/*8/*7
lex
61*8/*8/*8
blun
35*8/40*8/45*8

[Tryska]

welcome back sebi!

love the legend you made. *lol*

[Sebi]

thanks trys,

good to see you again

[Sebi]

9/1

sldl
70*10/*8/*8
lec
52*10/*8-2-4/*6-2-4
stcr
85*10/*8/*8
secr
45*10/*10
hlr
*12/*10/*10
llr
*10

[Sebi]

today

[Sebi]

one more

[The_Chicken_Daddy]

Looking fantastic Seb!

[Sebi]

thanks robo.

[rookiebldr]

Welcome back Sebi. Looks like the journal will be a little easier to keep up todate. Also looking like you've been continuing to train as hard as ever. :thumbup:

[Sebi]

thanks rookie, you got it. it doesn't take that much time, and since i won't always have the same exercises, it will be easier to keep up to date. as it is, a plain log. a bit confusing the first time perhaps. :)

[Sebi]

9/3

dbbp 16*10
34*8/*6/26*10
i dbbp
26*8/*6/*6
d dbbp
26*8/*6/*6
c fly
70*8/*6/*5
po
38*9/*6

[Sebi]

9/4

wg chin
*13/*8
ng chin
*6
ng pd
73*6/*6/*5
bb row
84*8/*6/*6
m row
79*7/*5/*5
db row
26*10
dl
64*10/*8

[Sebi]

9/5

dp pr 12*10
24*9/*6/20*6
s ur
55*10/*8/*6
s shrug
75*16/*14
bolr
22*8/*8
bed
+40*12/*10
rep
60*12/70*5/60*5
rec
70*6/*6
m curl
43*10
hc
22*5/20*5/18*4

[Sebi]

did legs today

[rookiebldr]

Originally posted by Sebi
did legs today

So, after 2 months, all you can say is "did legs today"! Need more info Sebi, where have you been?

[Sebi]

Sorry RB, thanks for caring.

As for an update, my shoulder is injured, had a cold, but everything else seems to be fine.

Have been working out ever since. Now I'm @ 90kg (198lbs).

Today I did:
s sq 45*10
115*8/*8/*7
lec
65*8/*8/*8
lex
87*8/*8/*8

[MonStar]

LOL---hate to say this Sebi, but reading your journal is a big too complex man! I have to go back to the key etc. Wouldnt it be easier on all your readers to just type out the exercises?

[Sebi]

you're right.

it would have been.

[Sebi]

11/19

chest

s bp 45*10
65*8/*8/*5f1
m bp
89*8/*6/*4
c fly
70*8/*6/*6

[Sebi]

11/21

s row
85*10/*10/*8
db row
26*10/*10
m row
85*10/89*10/*10
pd 79*10
103*8/*8/*8
back ext
+20*10
m back ext
130*8/*8

[paco wilson]

lol

[Sebi]

Reached 200 lbs lately. Next goal is 220.

Have been suffering from a rotator cuff injury for a month, things are getting better though.

[ericg]

Originally posted by Sebi
you're right.

it would have been.

Haha, this is funny shiat!

Looking awesome as usual man! Keep it up.

Nice lifting too. Glad to see that we are both still alive. How is life treating you??

[Sebi]

11/22

i'll be nice and take the trouble to write the names properly

upright row
55*10/*8/*8
db lateral raise
16*8/*7/14*8
delt machine
49*6/43*6/*6
kickback
10*12/*12
cable pushdown
60*13/70*9/*8/*8
preach curl
16*10/*8
hammer curl
18*7/*6
ab mach
54*12/*8/*5

[Sebi]

hi eric, how have you been?

I'm doing well except my shoulder. Thanks for the compl.

[ericg]

Now all you need to do is conver it into lbs for us USA folk. Just joking man!

[ericg]

Originally posted by Sebi
hi eric, how have you been?

I'm doing well except my shoulder. Thanks for the compl.

I am doing ok, life has its ups and downs ya know. Lifting is going well though.

[Sebi]

11/24

squat 44*8
114*10/124*8/*6
leg ext.
90*10/*8/*6/*7
leg curl
81*12/86*8/*6/*6
calf press
141*10/*8/*8
db lunge
22*7

[Sebi]

Originally posted by ericg
Now all you need to do is conver it into lbs for us USA folk. Just joking man!
it's fairly easy

1kg=2.2lbs
2kg=4.4lbs
3kg=6.6lbs
4kg=8.8lbs
5kg=11lbs

etc...

[Sebi]

11/26

smith bench press
65*10/75*8/*6
mach bench press
59*6/*5
db press
20*8 /*shoulder didn't hurt this time :)
cable fly
70*10/80*6/70*6/*6
inc. db press
20*6
+rotator rehabilitation exercises

[Sebi]

11/27

under grip chin
*12/*7/*5
pulldown
79*10/*8/*8
bb row
84*8/*7/*6
deadlift
84*4/*6
mach. row
79*8/*5

[Budiak]

Word up Sebi, I havent seen you around here in a while.

I...I still dont know KGs.

[Accipiter]

that's because you're unintelligent.

[Budiak]

Its because I hate the rest of the world, dick.

[Rock]

Welcome back man, looking very lean and you got good mass, its time for you to do a show, all the way over in japan!

[Sebi]

Thanks guys,

For a while i didn't have internet access, but now everything seems to be fine.

[Sebi]

11/28

upright row
55*10/*8/*8
s shrug
85*20/*16
db lat. raise
16*6/14*8/*7
delt mach.
43*10
cab. pushdown
70*14/80*8/70*8
db tri
10*3 // shoulder pain
lying tri
10*8
tri mach.
38*10/43*8
hammer curl
20*10/*8/*6
mach. curl
49*8/*4

[Sebi]

11/30

squat 44*10
115*10/125*8/*6
leg extension
90*10/*8/*8/*6
db lunge
24*6/*5

[Sebi]

12/1

sldl
70*10/*10
leg curl
57*10/*6/*5d2d2/*5
standing calf
85*10/*10/*10
seated calf
45*10/*10
hanging leg raise
*14/*12
lying leg raise
*12/*10

[Sebi]

so happy today. after a long time (a month) i was able to do db bench presses again. :)

[rookiebldr]

Originally posted by Sebi
so happy today. after a long time (a month) i was able to do db bench presses again. :)

That's great Sebi. However, even with your abbreviated posts, you couldn't find time to post the lifts? :) Keep at it.

[Sebi]

i'm posting them now, rb, thanks for checking out.

[Sebi]

12/3

db bench press 12*12
20*12/30*10/34*6/*6
inc db bench
26*7/*5f4/*5
dec db bench
24*10/*6
cab. fly
70*10/80*5/70*5
db pullover
38*2 //shoulder pain
cab pullover
40*8

+rot. exercises

[Sebi]

12/4

ug chin
*12/*8/*6
pulldown
79*10/*8/*8
bb row
85*8/*8/*8
mach row
79*8/*6

[Sebi]

here is a new pic

[Sebi]

and another

[Sebi]

and again

[Sebi]

12/5

front db raise 10*8
15*8/*8/*8
db press 15*10
18*10*8*6 //was fine, only very little pain in shoulder
upright row
55*10/*8
skull cr.
30*8/*6/*4
bench dip
*8/*8/*8
bb curl
40*8/*6/*4
db shrug
26*16

[Sebi]

12/6

Today I did some cardio and ab training. That's all.