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Topic Summary

Posted by: Sergio
« on: December 09, 2019, 01:14:07 PM »

 Upper bench dbs press: 8 X 10 ; 8 X 10 ; 8 X 11
One db row: 8 X 11 ; 8 X 11 ; 8 X 12
Std BB triceps curl: 8 X 10 ; 8 X 10; 6 X 10
Std BB biceps curl: 6 X 17 ; 6 X 17 ; 5 X 20
Std OHP: 6 X 19 ; 6 X 19 ; 4 X 21
Squats: 10 X 20; 10 X 25 ; 10 X 27

Posted by: Sergio
« on: December 06, 2019, 10:51:57 AM »

Upper bench dbs press: 8 X 10 ; 8 X 10 ; 6 X 10
One db row: 8 X 10 ; 8 X 11 ; 8 X 11
Lying on declined bench triceps curl: 8 X 8 ; 8 X 8 ; 7 X 8
Std BB biceps curl: 6 X 17 ; 6 X 17 ; 5 X 19
Std OHP: 6 X 19 ; 6 X 19 ; 5 X 19
Squats: 10 X 20; 10 X 25 ; 10 X 25
Posted by: Sergio
« on: December 04, 2019, 07:12:16 PM »

Upper bench dbs press: 8 X 9 ; 8 X 10 ; 8 X 10
One db row: 8 X 10 ; 8 X 10 ; 8 X 11
Lying on declined bench triceps curl: 8 X 7 ; 8 X 8 ; 6 X 9
Std BB biceps curl: 6 X 17 ; 6 X 17 4 X 19
Std OHP: 6 X 18 ; 6 X 18 ; 3 X 22
Squats: 10 X 15 ; 10 X 22 ; 10 X 22

Posted by: Sergio
« on: December 02, 2019, 10:20:15 AM »

Upper bench dbs press: 8 X 9 ; 8 X 9 ; 6 X 10
One db row: 8 X 10 ; 8 X 10 ; 6 X 11
Lying on declined bench triceps curl: 8 X 7 ; 8 X 8 ; 8 X 9
Std BB biceps curl: 6 X 17 ; 6 X 17 4 X 19
Std OHP: 6 X 17 ; 6 X 17 ; 4 X 20
Squats: 10 X 10 ; 10 X 20 ; 10 X 20
Posted by: Sergio
« on: November 30, 2019, 08:45:32 AM »

Upper bench dbs press: 8 X 9 ; 8 X 9
One db row: 8 X 10 ; 8 X 10
Lying on declined bench triceps curl: 8 X 7 ; 8 X 9
Std BB biceps curl: 6 X 17 ; 6 X 17
Std OHP: 6 X 17 ; 6 X 17
Db pullover across bench: 8 X 9 ; 8 X 9
Squats: 10 X 10 ; 10 X 10

Posted by: Sergio
« on: July 28, 2019, 04:31:48 PM »

Declined bench dbs fly: 8 X 6 ; 8 X 6
Upper bench dbs press: 8 X 10 ; 8 X 10
One dB bend over row: 10 X 10 ; 10 X 11
Bend over BB rowing: 8 X 19 ; 8 X 21
Military press: 8 X 18 ; 8 X 18
Std BB biceps curl: 8 X 17 ; 6 X 17
One db triceps curl: 8 X 5,5 : 8 X 5,5
Pullover across the bench: 10 X 10,5 ; 10 X 10,5
Squats: 20 X 10 ; 12 X 20
Leg raise: 15 - 13
Posted by: Sergio
« on: July 26, 2019, 07:17:06 PM »

Declined bench dbs fly: 10 X 6 ; 8 X 5,5
Upper bench dbs press: 8 X 10 ; 8 X 10
One dB bend over row: 10 X 10 ; 10 X 11
Bend over BB rowing: 8 X 18 ; 8 X 20
Military press: 8 X 17 ; 8 X 18
Std BB biceps curl: 8 X 17 ; 6 X 17
One db triceps curl: 8 X 5,5 : 8 X 5,5
Pullover across the bench: 10 X 10 ; 10 X 11
Squats: 20 X 10 ; 15 X 20
Leg raise: 15 - 13
Posted by: Sergio
« on: July 23, 2019, 04:25:52 PM »

Declined bench dbs fly: 10 X 5 ; 8 X 5,5
Upper bench dbs press: 8 X 9 ; 8 X 9
One dB bend over row: 10 X 10 ; 10 X 10
Bend over BB rowing: 8 X 19 ; 8 X 19
Military press: 8 X 17 ; 8 X 19
Std BB biceps curl: 8 X 17 ; 6 X 17
One dB biceps curl: 8 X 9
One db triceps curl: 8 X 5 : 8 X 6
Pullover across the bench: 10 X 10 ; 10 X 10,5
Squats: 20 X 10 ; 20 X 10
Leg raise: 15 - 11
Posted by: Sergio
« on: July 20, 2019, 03:15:16 PM »

Declined bench dbs fly: 8 X 5 ; 8 X 5
Upper bench dbs press: 8 X 9 ; 8 X 9
One dB bend over row: 10 X 7,5 ; 10 X 7,5
Bend over BB rowing: 8 X 14 ; 8 X 14
Military press: 8 X 14 ; 8 X 16
Std BB biceps curl: 8 X 14 ; 8 X 14
BB triceps curl: 8 X 9 : 8 X 9
Pullover across the bench: 10 X 10 ; 10 X 10
Squats: 16 X 15 ; 16 X 15
Leg raise: 15 - 10
Posted by: Sergio
« on: July 18, 2019, 01:09:05 PM »

Declined bench dbs fly: 8 X 5 ; 8 X 5
Upper bench dbs press: 8 X 9 ; 8 X 9
One dB bend over row: 10 X 10 ; 10 X 11
Bend over BB rowing: 8 X 19 ; 8 X 19
One dB press: 8 X 9 ; 8 X 9
Std BB biceps curl: 8 X 15 ; 8 X 15
One dB biceps curl: 7 X 9
One dB triceps curl: 8 X 5 : 8 X 5
Pullover across the bench: 8 X 9 ; 8 X 10
Squats: 16 X 10 ; 16 X 10
Leg raise: 16 - 11
Posted by: Sergio
« on: July 16, 2019, 02:55:20 PM »

Declined bench dbs fly: 8 X 5 ; 8 X 5
Upper bench dbs press: 8 X 9 ; 8 X 9
One dB bend over row: 10 X 10 ; 10 X 10
One dB press: 8 X 9 ; 8 X 9
One dB biceps curl: 7 X 9 ; 7 X 9
One dB triceps curl: 8 X 5 : 8 X 5
Pullover across the bench: 8 X 9 ; 8 X 9
Squats: 10 X 10 ; 10 X 10
Leg raise: 14 - 10
Posted by: Sergio
« on: May 09, 2019, 11:13:50 PM »

Bench dbs press: 8 X10; 8 X 11 ; 8 X 11
One dB bent over row: 8 X 12 ; 8 X 12 ; 8 X 13
One dB triceps curl: 8 X 5 ; 8 X 5, 5 ; 8 X 5, 5
One db biceps curl: 8 X 8,5 ;  8 X 9,5 ; 8 X 9
One dB press: 6 X 9 ; 6 X 10 ; 6 X 10,5
Squats: 10 X 20 ; 10 X 25 ; 10 X 27
One dB pullover the bench: 10 X 10 ; 10 X 11 ; 10 X 11
Inclined bench reverse crunch: 18 - 15
Posted by: Sergio
« on: May 06, 2019, 02:17:44 PM »

Bench dbs press: 8 X10; 8 X 11 ; 8 X 11
One dB bent over row: 8 X 12 ; 8 X 12 ; 8 X 13
One dB triceps curl: 8 X 5 ; 8 X 5, 5 ; 8 X 5, 5
One db biceps curl: 8 X 8,5 ;  8 X 9,5 ; 8 X 9
One dB press: 6 X 9 ; 6 X 9,5 ; 6 X 9,5
Squats: 10 X 20 ; 10 X 25 ; 10 X 26
One dB pullover the bench: 10 X 10 ; 10 X 11 ; 10 X 11
Inclined bench reverse crunch: 17 - 14
Ond dB bend: 24 X 12 ; 24 X 12
Posted by: Sergio
« on: May 04, 2019, 02:00:44 PM »

Bench dbs press: 8 X10; 8 X 10 ; 8 X 11
One dB bent over row: 8 X 12 ; 8 X 12 ; 8 X 12,5
One dB triceps curl: 8 X 5 ; 8 X 5 ; 8 X 5, 5
One db biceps curl: 8 X 8,5 ;  8 X 8,5 ; 8 X 9, 5
One dB press: 6 X 9,5 ; 6 X 9,5 ; 6 X 9,5
Squats: 10 X 20 ; 10 X 25 ; 10 X 25
One dB pullover the bench: 10 X 10 ; 10 X 10,5 ; 10 X 10,5
Inclined bench reverse crunch: 16 - 16
Ond dB bend: 22 X 12 ; 24 X 12
Posted by: Sergio
« on: May 01, 2019, 02:10:36 PM »

Sometimes I have lower back cramping when I am standing. But with training I feel better and the frecuency slows down. I also had neck pain, very painfull. I was a week with anti-inflamatories to be pain free, but also the training put the neck stronger and now I have no pain.