Author Topic: Sergio's training log  (Read 99577 times)

Offline Sergio

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Re: Sergio's training log
« Reply #190 on: July 21, 2016, 08:37:26 AM »
Yesterday: 31 km 23 km/h

Number 39:

Bench dbs press: 10 X 9 ; 10 X 11
Bent over BB rows: 10 X 20 ; 10 X 25
Std BB triceps curl: 10 X 10 ; 8 X 13
One db biceps curl: 8 X 8 ; 8 X 9
Military press: 6 X 17 ; 6 X 22
1 Rep: 27 - 30 - 32
Squats: 8 X 20 ; 8 X 25 ; 8 X 30
Leg raise: 20
Wide gripe BB pullovers: 10 X 7

Tired after the cycling

Offline Sergio

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Re: Sergio's training log
« Reply #191 on: August 21, 2016, 07:58:24 PM »
Last month a lot of cycling and also running

Number 40:

Bench dbs press: 10 X 9 ; 10 X 9
One db row: 10 X 9 ; 10 X 9
One db triceps curl: 10 X 5 ; 10 X 5
One db biceps curl: 8 X 8 ; 8 X 8
One db press: 6 X 8 ; 6 X 8
Free weight Squats: 15 - 15
Leg raise: 15 - 15

Offline Sergio

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Re: Sergio's training log
« Reply #192 on: September 02, 2016, 12:37:29 PM »
Number 41:

Bench dbs press: 10 X 9 ; 10 X 9
Bent over BB row: 10 X 17 ; 10 X 20
Std BB triceps curl: 10 X 7 ; 10 X 10
One db biceps curl: 8 X 8 ; 8 X 8
One db press: 6 X 8 ; 6 X 8
Squats: 15 X 7 ; 15 X 7
Leg raise: 15 - 15


Offline Sergio

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Re: Sergio's training log
« Reply #193 on: September 04, 2016, 10:47:17 AM »
Number 42:

Bench dbs press: 10 X 9 ; 10 X 10
Bent over BB rows (rev grip): 10 X 17 ; 10 X 22
Std BB triceps curl: 10 X 9 ; 6 X 11 + 6 X 11
Bb biceps curl: 8 X 17 ; 8 X 17
Military press: 6 X 17 ; 6 X 19
Squats: 10 X 17 ; 10 X 22
Leg raise: 16
Sit ups: 8


Offline Sergio

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Re: Sergio's training log
« Reply #194 on: September 07, 2016, 08:09:10 PM »
Number 43:

Bench dbs press: 10 X 10 ; 10 X 10
One db bent over rowing: 10 X 10 ; 10 X 10
One db triceps curl: 8 X 6 ; 8 X 6
One db biceps curl: 6 X 8 ; 6 X 9 ; 2 X 10 ; 2 X 12 ; 1+1 X 12
One db press: 6 X 8 ; 2 X 10 ; 1+1+1 X 12
Squats: 10 X 10 ; 10 X 20
Leg raise: 17

Offline Sergio

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Re: Sergio's training log
« Reply #195 on: September 09, 2016, 09:30:27 AM »
Number 44:

Bench dbs press: 10 X 10 ; 10 X 10 Easy
Bent over BB row: 10 X 19 ; 10 X 27 ; rev grip: 5 X 27 hard
Std BB triceps curl: 10 X 9 ; 10 X 12
Std BB biceps curl: 8 X 17 ; 8 X 17 ; 4 X 22 Stronger
Military press: 6 X 17 ; 6 X 17
Squats: 12 X 20 ; 8 X 30
Leg raise: 18

Good workout!!
« Last Edit: September 09, 2016, 09:33:51 AM by Sergio »

Offline Sergio

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Re: Sergio's training log
« Reply #196 on: September 11, 2016, 09:50:04 AM »
Number 45:

Bench dbs press: 10 X 10 ; 10 X 11
One db rowing: 10 X 11 ; 10 X 11 ; 10 X 10
Std one dn triceps curl: 10 X 6 ; 4 X 7 ; 11 X 5
One db biceps curl: 8 X 8 ; 8 X 9
One db press: 6 X 8 ; 6 X 9
Squats: 11 X 20 ; 9 X 30
Leg raise: 19
Sit ups inclined bench: 20

33 cm arm. 1 more


Offline Sergio

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Re: Sergio's training log
« Reply #197 on: September 14, 2016, 07:48:59 PM »
Number 46:

Bench dbs press: 10 X 10 ; 8 X 12
Bent over BB rows: 10 X 17 ; 10 X 22 ; 8 X 22
Std BB triceps curl: 10 X 9 ; 10 X 12
BB biceps curl: 6 X 17 ; 6 X 22 ; 6 X 19
Military press: 6 X 20 ; 6 X 20
Squats: 10 X 20 ; 10 X 30 ; 4 X 35
Leg raise: 20
Inclined bench sit ups: 10


Offline Sergio

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Re: Sergio's training log
« Reply #198 on: September 16, 2016, 10:06:07 AM »
Number 47:

Bench dbs press: 10 X 10 ; 10 X 11
One db bent over row: 10 X 11 ; 10 X 11
One db triceps curl: 10 X 6 ; 10 X 6 still hard
One db biceps curl: 8 X 9 ; 8 X 9
One db press: 6 X 9 ; 6 X 9
Squats: 10 X 22 ; 10 X 32
Leg raise: 21

Offline Sergio

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Re: Sergio's training log
« Reply #199 on: September 18, 2016, 07:37:01 PM »
Number 48:

Bench dbs press: 5 X 10 ; 10 X 11 ; 10 X 11
Bent over BB rows: 6 X 17 ; 10 X 22 ; 10 X 24
Std BB triceps curl: 10 X 12 ; 8 X 14 ; 10 X 12
Std BB biceps curl: 7 X 17 ; 3 X 22 ; 3 X 24 hard ; 7 X 19
Military press: 4 X 20 ; 4 X 22 ; 4 X 25 ; 1 X 30
Squats: 10 X 25 ; 10 X 30 ; 5 X 35
Leg raise: 22