Author Topic: Sergio's training log  (Read 99514 times)

Offline Sergio

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Re: Sergio's training log
« Reply #280 on: August 01, 2017, 09:48:46 AM »
Number 58:

One db row: 10 X 11 ; 9 X 12
Bent over BB row: 10 X 19 ; 10 X 22
BB bíceps curl: 8 X 17 ; 7 X 17
One db bíceps curl: 8 X 9 ; 7 X 9
Reverse BB curl: 8 X 14 ; 7 X 14
BB wrist curl: 15 X 17 ; 12 X 17
BB Twist: 30
Twist sit ups: 26


Offline Sergio

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Re: Sergio's training log
« Reply #281 on: August 02, 2017, 10:07:02 PM »
Number 59:

Bench dbs press: 10 X 11 ; 10 X 11
Declined bench dbs fly: 9 X 6 ; 9 X 6
Inclined bench dbs press: 9 X 10
One db triceps curl: 9 X 6 ; 9 X 6
Declined bench BB triceps curl: 10 X 10 ; 10 X 10
One db press: 7 X 10 ; 7 X 10
BB upright row: 7 X 14 ; 6 X 16
One db pullover: 10 X 10 ; 10 X 11
BB twist: 40 - 40
Leg raise: 26


Offline Sergio

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Re: Sergio's training log
« Reply #282 on: August 04, 2017, 10:30:53 PM »
Number 60:

Full squats: 10 X 20 ; 10 X 25 ; 10 X 30
One db Calf raise: 12 X 10 ; 12 X 10
Lunges: 10 X 0 ; 10 X 0 ; 6 X 7
Syssi squats: 8 - 9
BB twist: 40 - 40
Twist sit ups: 28 - 20

Stronger!


Offline Sergio

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Re: Sergio's training log
« Reply #283 on: August 06, 2017, 07:25:43 PM »
Number 61:

One db row: 10 X 11 ; 10 X 12 ; 9 X 13
Bent over BB row: 10 X 22 ; 10 X 22
Bent over BB row reverse grip: 6 X 22 ; 10 X 17
BB bíceps curl: 8 X 17 ; 8 X 17
One db bíceps curl: 7 X 9 ; 8 X 9
Reverse BB curl: 8 X 14 ; 8 X 16 ; 10 X 12
BB wrist curl: 15 X 17 ; 15 X 19 ; 8 X 20 ; 12 X 17
BB Twist: 50 - 50
Twist sit ups: 30 - 20


Offline Sergio

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Re: Sergio's training log
« Reply #284 on: August 08, 2017, 03:15:36 PM »
Number 62:

Upper Bench dbs press: 10 X 10 ; 10 X 11
Declined bench dbs fly: 10 X 6 ; 8 X 7
Bench dbs press: 10 X 12
One db triceps curl: 8 X 6 ; 8 X 7
Declined bench BB triceps curl: 10 X 12 ; 10 X 13
One db press: 6 X 10 ; 6 X 11
BB upright row: 6 X 14 ; 6 X 16
One db pullover: 12 X 10 ; 10 X 11
BB twist: 50
Leg raise: 30


Offline Sergio

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Re: Sergio's training log
« Reply #285 on: August 09, 2017, 11:14:01 PM »
Number 63:

Squats: 14 X 20 ; 12 X 25 ; 8 X 32
Lunges: 8 X 0 ; 8 X 7 ; 6 X 12
Sissi squats: 8 - 10
One leg calf work: 13 X 10 ; 14 X 10 ; 13 X 10
BB twist: 60 - 60
Twist sit ups: 28 - 20

Offline Sergio

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Re: Sergio's training log
« Reply #286 on: August 10, 2017, 10:00:46 PM »
Number 64:

One db row: 10 X 10 ; 10 X 12 ; 5 X 14
Bent over BB row: 10 X 22 ; 10 X 24
Bent over BB row reverse grip: 12 X 20
BB bíceps curl: 8 X 15 ; 7 X 18 ; 7 X 19
One db bíceps curl: 7 X 9 ; 7 X 9
Reverse BB curl: 8 X 14 ; 8 X 15
BB wrist curl: 15 X 18 ; 12 X 20
BB Twist: 60 - 60
Twist sit ups: 28 - 20

Offline Sergio

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Re: Sergio's training log
« Reply #287 on: August 12, 2017, 10:31:38 PM »
Number 65:

Upper Bench dbs press: 10 X 10 ; 9 X 11 ; 8 X 12
Declined bench dbs fly: 8 X 6 ; 8 X 7
Bench dbs press: 6 X 13
One db triceps curl: 8 X 6 ; 8 X 7 ; 4 X 8
Declined bench BB triceps curl: 10 X 12 ; 10 X 14
One db press: 6 X 10 ; 6 X 11 ; 4 X 12
BB upright row: 6 X 14 ; 6 X 16
BB twist: 60
Leg raise: 26


Offline Sergio

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Re: Sergio's training log
« Reply #288 on: September 18, 2017, 12:27:58 PM »
Number 66:

Bench dbs press : 8 X 10 ; 8 X 10
Upper bench dbs press: 8 X 9
Declined bench dbs fly: 8 X 6
Bend over BB curl: 8 X 19 ; 8 X 19
One db row: 10 X 10 ; 10 X 10
BB biceps curl: 7 X 17 ; 5 X 17
Concentration curl: 6 X 6 ; 6 X 6
Lying Declined bench BB triceps curl: 8 X 14 ; 8 X 14
One db triceps curl: 6 X 6 ; 6 X 6
Reverse BB curl: 6 X 14 ; 6 X 14
BB wrist curl: 12 X 17 ; 10 X 18
BB upright row: 6 X 14 ; 6 X 14
One db press: 6 X 9 ; 6 X 9
Squats: 10 X 10 ; 10 X 20
Lungs: 9 X 0
Sissy squats: 8
One db pullover across the bench: 10 X 9 ; 10 X 10
Leg raise: 15 - 15
Seated BB twist: 30 - 20

Offline Steff

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Re: Sergio's training log
« Reply #289 on: September 18, 2017, 02:04:06 PM »
That's one serious workout! :D