Sergio's training log

[Sergio]

Number 48:

Dbs fly: 8 X 6 ; 8 X 7
Dbs bench press: 10 X 10 ; 9 X 11
One db triceps curl: 8 X 6 ; 6 X 8
One db kickback: 8 X 5 ; 7 X 5
One db press: 6 X 10 ; 6 X 11
BB upright rowing: 7 X 17 ; 6 X 19
One db pullover atb: 10 X 10 ; 8 X 11
BB twist: 30 - 30
Twist sit ups: 22 - 22

[Sergio]

Number 49:

One db bent over row: 8 X 11 ; 8 X 12
Bent over reverse grip rowing: 8 X 22 ; 8 X 22
One db biceps curl: 8 X 9 ; 6 X 10
BB bíceps curl: 8 X 19 ; 8 X 19
Reverse BB curl: 8 X 14 ; 6 X 15
Wrist BB curl: 15 X 19 ; 13 X 20
BB twist: 40 - 40
Twist sit ups: 24 - 24

[Sergio]

Number 50:

Bench dbs press: 9 X 10 ; 9 X 10
One db bent over row: 8 X 10 ; 8 X 10
One db triceps curl: 8 X 6 ; 8 X 6
One db bíceps curl: 8 X 9 ; 8 X 9
One db press: 6 X 9 ; 6 X 9
One pullover across bench: 10 X 9 ; 10 X 9
Squats: 12 X 10 ; 10 X 20
Twist sit ups: 16 - 14
BB twist: 25 - 25

[Sergio]

Number 51:

Bench dbs press: 9 X 10 ; 9 X 10
One db bent over row: 9 X 10 ; 8 X 10 ; 8 X 11
Bent over BB row: 8 X 26 ; 8 X 26
One db triceps curl: 8 X 6
BB triceps curl: 8 X 16
BB biceps curl: 8 X 16 ; 8 X 16
One db bíceps curl: 8 X 9
One db press: 6 X 9 ; 6 X 9
BB presa: 5 X 26
One pullover across bench: 10 X 9 ; 10 X 9
Squats: 12 X 16 ; 10 X 26 ; 8 X 30
Twist sit ups: 16 - 16
BB twist: 25 - 25
Leg raise: 15 - 15

Cycling: 25 km

[Sergio]

Number 52:

Bench dbs press: 10 X 10 ; 8 X 11
One db row: 10 X 10 ; 9 X 11
Bent over BB row: 8 X 24
One db triceps curl: 8 X 6 ; 7 X 6
One db bíceps curl: 8 X 9 ; 8 X 9
BB reverse curl: 8 X 12 ; 8 X 14
One db press: 6 X 9 ; 6 X 10
Squats: 12 X 20 ; 10 X 27
One db breathing pullover: 10 X 9 ; 10 X 10
BB twist: 30 - 30
Twist sit ups: 18 - 16

40 km cycling yesterday

[Sergio]

Number 53:

Bench dbs press: 10 X 10 ; 10 X 10
One db row: 10 X 10 ; 10 X 10

One db triceps curl: 8 X 6 ; 8 X 6
One db bíceps curl: 8 X 9 ; 8 X 9
One db press: 6 X 9 ; 6 X 9
Squats: 10 X 20 ; 10 X 20
One db breathing pullover: 10 X 10 ; 10 X 10
BB twist: 30 - 30
Twist sit ups: 16 - 14

In this two weeks, 450 km cycling

[Sergio]

Number 54:

Bench dbs press: 10 X 10 ; 10 X 11
One db row: 10 X 10 ; 10 X 11

One db triceps curl: 8 X 6
BB triceps curl: 8 X 12
One db bíceps curl: 8 X 9 ; 8 X 9
BB reverse curl: 4 X 17 ; 8 X 14 ; 6 X 14
BB upright press: 7 X 14 ; 7 X 14
One db press: 6 X 9 ; 6 X 9
Squats: 12 X 20 ; 10 X 25
One db breathing pullover: 10 X 10 ; 10 X 10
BB twist: 30 - 30
Twist sit ups: 18 - 16

[Sergio]

Number 55:

Bench dbs press: 10 X 10 ; 9 X 11
Dbs fly on bench: 8 X 6
One db row: 10 X 10 ; 9 X 11
BB rowing: 10 X 19
One db triceps curl: 8 X 6 ; 8 X 6
One db bíceps curl: 8 X 9 ; 8 X 9
BB bíceps curl: 7 X 17
BB reverse curl: 8 X 14 ; 7 X 14
One db press: 6 X 9 ; 6 X 10
Upright rowing: 7 X 17
Squats: 13 X 20 ; 8 X 27
Sissi squats: 8
One db pullover across the bench: 11 X 10 ; 11 X 10
BB twist: 35 - 37
Twist sit ups: 20 - 18

[Sergio]

Number 56:

Bench dbs press: 10 X 10 ; 10 X 11
One db row: 10 X 10 ; 10 X 11
One db triceps curl: 8 X 6 ; 9 X 6
One db bíceps curl: 8 X 9 ; 8 X 9
BB reverse curl: 8 X 14 ; 8 X 14
One db press: 6 X 9 ; 7 X 10
Squats: 12 X 20 ; 10 X 27
One db pullover: 11 X 10 ; 11 X 10
BB twist: 40 - 40
Twist sit ups: 22 - 20

[Sergio]

Number 57:

Bench dbs press: 9 X 10 ; 8 X 11 ; 8 X 12
One db row: 9 X 10 ; 8 X 11 ; 8 X 12
One db triceps curl: 9 X 6 ; 9 X 6 ; 2 X 9 Stronger
One db bíceps curl: 8 X 9 ; 8 X 9 (3 secs down - 1 secs up)
BB reverse curl: 8 X 14 ; 8 X 14
One db press: 6 X 9 ; 6 X 11
Squats: 12 X 20 ; 8 X 30
One db pullover: 11 X 10 ; 10 X 11
BB twist: 45 - 45
Twist sit ups: 24 - 20

12 workouts to surpass the number of workouts of the past year.