Author Topic: Sergio's training log  (Read 21917 times)

Offline Sergio

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Re: Sergio's training log
« Reply #290 on: September 20, 2017, 01:22:13 PM »
Thanks Steff :) :)

Offline Sergio

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Re: Sergio's training log
« Reply #291 on: September 20, 2017, 01:27:27 PM »
Number 67:

Bench dbs press : 8 X 10 ; 8 X 10
Upper bench dbs press: 8 X 10
Declined bench dbs fly: 8 X 6 ; 7 X 7
Bend over BB curl: 8 X 19 ; 8 X 21
Bend over BB row reverse grip: 8 X 21
One db row: 10 X 10 ; 10 X 11
BB biceps curl: 7 X 16 ; 8 X 16
Concentration curl: 6 X 6 ; 7 X 6
Lying Declined bench BB triceps curl: 8 X 13 ; 8 X 13
One db triceps curl: 8 X 6 ; 7 X 6
Reverse BB curl: 6 X 14 ; 8 X 14
BB wrist curl: 12 X 19 ; 10 X 19
BB upright row: 6 X 14 ; 6 X 16
One db press: 6 X 9 ; 6 X 9
Squats: 10 X 20 ; 10 X 20
Lungs: 10 - 10
Sissy squats: 8 - 6
One db pullover across the bench: 10 X 10 ; 10 X 10
Leg raise: 18 - 15
Seated BB twist: 25 - 25

Offline Sergio

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Re: Sergio's training log
« Reply #292 on: September 22, 2017, 11:01:11 AM »
Number 68:

Bench dbs press : 8 X 10 ; 8 X 11
Upper bench dbs press: 8 X 10
Declined bench dbs fly: 8 X 6 ; 8 X 6
Bend over BB curl: 8 X 19 ; 8 X 22
Bend over BB row reverse grip: 8 X 22 ; 8 X 23
BB biceps curl: 7 X 15 ; 7 X 16
Concentration curl: 8 X 6 ; 8 X 6
Lying Declined bench BB triceps curl: 8 X 13 ; 8 X 14
One db triceps curl: 7 X 6 ; 7 X 6
Dbs kickback: 6 X 3 ; 6X 3
Reverse BB curl: 6 X 14 ; 6 X 14
BB wrist curl: 12 X 19 ; 10 X 19
BB upright row: 6 X 14 ; 6 X 15
One db press: 6 X 9 ; 6 X 10
Squats: 10 X 20 ; 10 X 20
Lungs: 11
Sissy squats: 9
One db pullover across the bench: 10 X 10 ; 10 X 10
Leg raise: 20 - 16
Seated BB twist: 30 - 30
« Last Edit: September 22, 2017, 11:03:06 AM by Sergio »

Offline Sergio

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Re: Sergio's training log
« Reply #293 on: October 01, 2017, 09:57:12 PM »
Number 69:

Bench dbs press : 8 X 10 ; 8 X 10
Upper bench dbs press: 8 X 10
Declined bench dbs fly: 8 X 6 ; 8 X 6
Bend over BB curl: 8 X 20 ; 8 X 20
Bend over BB row reverse grip: 8 X 22 ; 8 X 22
BB biceps curl: 7 X 15 ; 7 X 16
Concentration curl: 8 X 6 ; 8 X 6
Lying Declined bench BB triceps curl: 8 X 13 ; 8 X 14
One db triceps curl: 7 X 5 ; 7 X 6
Reverse BB curl: 6 X 14 ; 6 X 15
BB wrist curl: 12 X 19 ; 10 X 19
BB upright row: 6 X 14 ; 6 X 15
One db press: 6 X 9 ; 6 X 9
Free squats: 10 - 18
Lunges: 10 - 10
Sissy squats: 8 - 6
One db pullover across the bench: 10 X 9 ; 10 X 9
Leg raise: 18 - 15
Seated BB twist: 30 - 30


Offline Sergio

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Re: Sergio's training log
« Reply #294 on: October 03, 2017, 11:18:48 AM »
Number 70:

Bench dbs press : 8 X 10 ; 8 X 10
Upper bench dbs press: 9 X 10
Declined bench dbs fly: 8 X 6 ; 8 X 6
Bend over BB curl: 8 X 19 ; 8 X 21
Bend over BB row reverse grip: 8 X 22 ; 8 X 23
One db row: 10 X 10 ; 10 X 11
BB biceps curl: 7 X 16 ; 7 X 16
Concentration curl: 7 X 7 ; 7 X 7
Lying Declined bench BB triceps curl: 8 X 13 ; 8 X 13
One db triceps curl: 8 X 6 ; 6 X 7
Reverse BB curl: 6 X 14 ; 7 X 14
BB wrist curl: 12 X 19 ; 12 X 19
BB upright row: 6 X 15 ; 6 X 16
One db press: 6 X 9 ; 6 X 10
Squat: 10 X 0 ;10 X 10
Lunges: 10
Sissy squats: 6
One db pullover across the bench: 10 X 10 ; 10 X 9
Leg raise: 18 - 15
Seated BB twist: 30 - 30


Offline Sergio

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Re: Sergio's training log
« Reply #295 on: October 08, 2017, 12:37:04 PM »
Number 71:

Bench dbs press: 10 X 10 ; 10 X 11
Declined dbs fly: 10 X 6 : 10 X 6
One db row: 10 X 10 ; 10 X 10
Bend over BB reverse grip row: 10 X 22 ; 10 X 24
Declined bench BB triceps curl: 8 X 12 ;, 8 X 14
One db kickback: 8 X 4 ; 8 X 4
BB biceps curl: 8 X 15 ; 8 X 16
Concentration curl: 8 X 6 ; 8 X 6
BB reverse curl: 8 X 14 ; 8 X 15
BB wrist curl: 12 X 19 ; 10 X 19
BB upright row: 8 X 15 ; 8 16
BB press behind neck: 6 X 16 ; 6 X 17
Pullover a cross the bench: 12 X 10 ; 12 X 10
Twist leg raise: 19 - 16
BB Twist: 35 - 35

Tomorrow the legs. This afternoon I have 40-60 km cycling with friends.



Offline Sergio

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Re: Sergio's training log
« Reply #296 on: October 09, 2017, 11:17:51 AM »
Number 72:

Squats: 10 X 10 ; 10 X 20 ; 10 X 20
Lunges: 10 X 0 ; 8 X 7
Sissy squats: 8 - 8
BB twist on bench: 40 - 40
Twisted leg raise on a 20° inclined bench: 18 - 16

Past week: 207 km cycling


Offline Sergio

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Re: Sergio's training log
« Reply #297 on: October 10, 2017, 11:58:16 PM »
Number 72A :

Bench dbs press: 10 X 10 ; 10 X 11
Declined dbs fly: 10 X 6 : 10 X 6
Bend over BB row: 10 X 19 ; 10 X 20
Bend over BB reverse grip row: 10 X 22 ; 10 X 24
Declined bench BB triceps curl: 8 X 14 ; 8 X 14
One db triceps curl: 8 X 6 ; 6 X 6
One db bíceps curl: 8 X 9 ; 8 X 9
Concentration curl: 8 X 6 ; 8 X 7
BB reverse curl: 8 X 14 ; 8 X 15
BB wrist curl: 12 X 19 ; 10 X 20
BB upright row: 8 X 15 ; 8 16
BB press: 6 X 17 ; 5 X 19
Pullover a cross the bench: 10 X 10 ; 10 X 11
Twist leg raise: 16 - 12
BB Twist: 30 - 30



Offline Sergio

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Re: Sergio's training log
« Reply #298 on: October 12, 2017, 01:39:09 PM »
Number 73:

Bench dbs press: 8 X 10 ; 8 X 11
One db Bend over row: 8 X 10 ;, 8 X 11
One db triceps curl: 8 X 6 ; 6 X 7
One db biceps curl: 8 X 9 ; 6 X 10
One db press: 6 X 9 ; 6 X 10
Squats: 10 X 20 ; 10 X 22
One db pullover across the bench: 10 X 10 ; 10 X 11
BB twist: 30 - 30
Leg raise: 20 - 16

No time today for a long workout.