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Topic Summary

Posted by: Sergio
« on: October 11, 2020, 01:09:59 PM »

Bench dbs press: 8 X 9 kg ; 8 X 9 kg ; 6 X 10 kg
Bend over one db row: 8 X 10 kg ; 8 X 10 kg ; 8 X 11 kg
Std one db triceps curl: 8 X 5 kg; 8 X 5 kg
Std one db biceps curl 8 X 9 kg ; 8 X 9 kg
Over head one db press: 6 X 8 kg ; 6 X 9 kg
One db pullovers across bench: 10 X 10 kg ; 10 X 10 kg
Leg raise: 15
Squats: 15 X 10 kg ; 12 X 15 kg ; 10 X 15 kg

Posted by: Sergio
« on: October 09, 2020, 07:51:45 PM »

Bench dbs press: 8 X 9 kg ; 8 X 9 kg
Bend over one db row: 8 X 11 kg ; 8 X 11 kg
Std one db triceps curl: 8 X 5 kg; 6 X 5,5 kg
Std one db biceps curl 8 X 9 kg ; 8 X 9 kg
Over head one db press: 6 X 9 kg ; 6 X 9 kg
One db pullovers across bench: 8 X 10 kg ;8 X 10 kg
Leg raise: 14
Squats: 12 X 10 kg ; 12 X 10 kg
Leg raise: 12
Posted by: Sergio
« on: September 15, 2020, 11:53:26 AM »

Bench dbs press: 8 X 10 kg ; 8 X 10 kg
Bend over one db row: 8 X 11 kg ; 8 X 11 kg
Std one db triceps curl: 8 X 5 kg; 6 X 5,5 kg
Std BB biceps curl 8 X 16 kg ; 8 X 16 kg
Over head BB press: 6 X 18 kg ; 6 X 19 kg
One db pullovers across bench: 8 X 10 kg ;8 X 10 kg
Leg raise: 16
Squats: 20 X 10 kg ; 15 X 10 kg
Posted by: Sergio
« on: September 13, 2020, 11:29:33 AM »

Bench dbs press: 8 X 9 kg ; 8 X 10 kg
Bend over one db row: 8 X 10 kg ; 8 X 11 kg
Std one db triceps curl: 8 X 5 kg; 8 X 5 kg
Std one db biceps curl: 8 X 9 kg ; 8 X 9 kg
One db press: 6 X 9 kg ; 6 X 9 kg
One db pullovers across bench: 8 X 10 kg ;8 X 10 kg
Leg raise: 15
Squats: 25 X 10 kg


Posted by: Sergio
« on: September 11, 2020, 04:15:38 PM »

Bench dbs press: 8 X 9 kg ; 8 X 9 kg
Bend over one db row: 8 X 10 kg ; 8 X 10 kg
Std one db triceps curl: 8 X 5 kg; 8 X 5 kg
Std one db biceps curl: 8 X 9 kg ; 8 X 9 kg
One db press: 6 X 9 kg ; 6 X 9 kg
One db pullovers across bench: 8 X 9 kg ;8 X 10 kg
Squats: 25 X 0 kg

Posted by: Sergio
« on: September 09, 2020, 10:32:16 PM »

Bench dbs press: 8 X 9 kg ; 8 X 9 kg
Bend over one db row: 8 X 10 kg ; 8 X 10 kg
One db press: 6 X 9 kg ; 5 X 9 kg
One db pullovers across bench: 8 X 9 kg ;8 X 10 kg
Squats: 20 X 0 kg
Reverse crunches: 15 reps
Posted by: Sergio
« on: May 07, 2020, 08:07:41 PM »

Bench dbs press: 8 X 10 kg ; 8 X 11 ; 6 X 10
Bend over BB rows: 8 X 24 kg ; 8 X 26 kg ; 8 X 26 kg
Military press: 6 X 19 kg ; 6 X 21 kg ; 6 X 19 kg
One db pullovers across bench: 8 X 11 kg ; 9 X 12 kg
Squats: 12 X 23 kg ; 10 X 26 kg ; 10 X 25 kg
Reverse crunches: 25
Posted by: Sergio
« on: May 03, 2020, 07:43:11 PM »

Yesterday first day cycling after 45 days. Only 22 km, but after that i felt tired to train. Too much sun. High UV radiation. Hope it helps to kill the virus.

Bench dbs press: 8 X 11 kg ; 8 X 11
Bend over BB rows: 8 X 24 kg ; 8 X 26 kg
Military press: 6 X 19 kg ; 6 X 20 kg
One db pullovers across bench: 9 X 11 kg ; 9 X 12 kg
Squats: 12 X 20 kg ; 10 X 27 kg
Reverse crunches: 25
Posted by: Sergio
« on: April 30, 2020, 06:18:55 PM »

Inclined dbs Bench press: 8 X 10 kg ; 9 X 11 kg
Declined dbs fly: 8 X 6 kg ; 8 X 6 kg
Bend over BB row, rev grip: 8 X 25 kg ; 8 X 25 kg
One db row: 8 X 12 kg
Std BB press: 6 X 19 kg ; 6 X 19 kg
Std BB biceps curl: 7 X 18 kg ; 6 X 18 kg
One db triceps curl: 8 X 5,5 kg ; 8 X 5,5 kg
Breathing pullover across tbe bench: 8 X 11 kg ; 8 X 11 kg
Squats: 8 X 25kg  ; 10 X 25 kg
Reverse crunches: 21

Posted by: Sergio
« on: April 26, 2020, 05:51:41 PM »

Inclined dbs Bench press: 8 X 11 ; 9 X 11
Declined dbs fly: 8 X 6 ; 9 X 6
Bend over BB row, rev grip: 8 X 25 ; 8 X 27
One db row: 8 X 13
Std BB press: 6 X 19 ; 6 X 20
Std BB biceps curl: 8 X 18 ; 7 X 18
Std BB triceps curl: 8 X 10 ; 6 X 11
Breathing pullover across tbe bench: 8 X 11 ; 8 X 12
Squats: 10 X 25 ; 8 X 30 ; 10 X 26
Reverse crunches: 24
Posted by: Sergio
« on: April 24, 2020, 12:17:54 PM »

Inclined dbs Bench press: 8 X 11 ; 8 X 11
Declined dbs fly: 8 X 6 ; 10 X 6
Bend over BB row, rev grip: 8 X 25 ; 8 X 25
One db row: 8 X 13
Std BB press: 6 X 20 ; 6 X 20
Std BB biceps curl: 7 X 18 ; 7 X 18
One db biceps curl: 8 X 9
Std BB triceps curl: 8 X 10 ; 8 X 10
One db triceps curl: 5 X 6
Breathing pullover across tbe bench: 8 X 11 ; 8 X 11,5
Squats: 10 X 25 ; 8 X 30 ; 10 X 25
Reverse crunches: 22
Posted by: Sergio
« on: April 21, 2020, 02:16:18 PM »

 Inclined dbs Bench press: 8 X 10 ; 7 X 11
Declined dbs fly: 8 X 5 ; 8 X 5
Bend over BB row, rev grip: 8 X 22 ; 8 X 25
One db row: 8 X 12
Std BB press: 6 X 17 ; 5 X 20
Std BB biceps curl: 8 X 17 ; 7 X 19
One db biceps curl: 6 X 9
Std BB triceps curl: 8 X 9 ; 7 X 11
One db triceps curl: 6 X 5,5
Breathing pullover across tbe bench: 9 X 11 ; 9 X 11
Squats: 10 X 22 ; 8 X 27 ; 10 X 25
Reverse crunches: 22
Posted by: Sergio
« on: April 19, 2020, 12:14:18 PM »

17 April:

Inclined dbs Bench press: 8 X 10 ; 8 X 10
Declined dbs fly: 8 X 5 ; 8 X 6
One db Row: 8 X 11 ; 8 X 12
Std BB press: 6 X 17 ; 6 X 19
Std BB biceps curl: 8 X 17 X 8 X 18
Std BB triceps curl: 8 X 9 ; 8 X 10
One db triceps curl: 6 X 5
Breathing pullover across tbe bench: 8 X 11 ; 8 X 11
Squats: 10 X 20 ; 8 X 25 ; 8 X 25
Reverse crunches: 19

Today:

Inclined dbs Bench press: 8 X 10 ; 8 X 11
Declined dbs fly: 8 X 5,5 ; 8 X 5,5
Bend over BB row, rev grip: 8 X 22 ; 8 X 24
Bend over BB row: 12 X 19
Std BB press: 6 X 17 ; 6 X 21
Std BB biceps curl: 8 X 17
One db biceps curl: 8 X 9
Std BB triceps curl: 8 X 9 ; 5 X 11
One db triceps curl: 8 X 5
Breathing pullover across tbe bench: 8 X 11 ; 9 X 11
Squats: 12 X 20 ; 8 X 25 ; 8 X 27
Reverse crunches: 20
Posted by: Sergio
« on: April 15, 2020, 12:43:03 PM »

Inclined dbs Bench press: 8 X 10 ; 8 X 10
Declined dbs fly: 8 X 6
Bend over BB row: 8 X 22 ; 8 X 22
Std BB press: 6 X 17 ; 6 X 18
Std BB biceps curl: 8 X 17 ; 7 X 17
Std BB triceps curl: 8 X 9 ; 7 X 10
Breathing pullover across tbe bench: 10 X 10 ; 9 X 11
Squats: 11 X 20 ; 8 X 25 ; 10 X 20
Reverse crunches: 17
Posted by: Sergio
« on: April 13, 2020, 11:18:00 AM »

Inclined dbs Bench press: 8 X 9 ; 8 X 10
Declined dbs fly: 8 X 5 ; 8 X 5
One db row: 8 X 10 ; 8 X 11
Bend over BB row: 8 X 22 ; 6 X 22
Std BB press: 6 X 17 ; 7 X 17
Std BB biceps curl: 8 X 17 ; 6 X 17
One db biceps curl: 6 X 9
One db triceps curl: 8 X 5 ; 8 X 5
Std BB triceps curl: 8 X 9
Breathing pullover across tbe bench: 10 X 10 ; 6 X 12 ; 4 X 11
Squats: 10 X 20 ; 6 X 25 ; 8 X 20
Reverse crunches: 15