Author Topic: Sergio's training log  (Read 32391 times)

Offline Sergio

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Re: Sergio's training log
« Reply #310 on: January 30, 2019, 11:28:54 AM »
Number 4:

Upper Bench dbs press: 8 X 10 ; 8 X 10
Lower bench dbs fly: 8 X 6 ; 8 X 7

One dB row: 8 X 10 ; 8 X 11
Bend over BB row: 8 X 19 ; 8 X 19

Lower bench lying BB triceps curl: 8 X 11 ; 8 X 11

Std BB biceps curl: 8 X 16 ; 8 X 17

Reverse BB curl: 8 X 12 ; 8 X 13

BB wrist curl: 10 X 17 ; 10 X 18

Military press: 6 X 17 ; 6 X 18

One dB pullover across the bench: 10 X 10 ; 8 X 10,5

Squats: 8 X 20 ; 10 X 22

BB twist: 30 - 35
Reverse crunch: 15 - 14

Offline Sergio

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Re: Sergio's training log
« Reply #311 on: February 01, 2019, 04:43:47 PM »
Number 5:

Upper Bench dbs press: 8 X 10 ; 8 X 10
Lower bench dbs fly: 8 X 6 ; 8 X 6

One dB row: 8 X 11 ; 8 X 11
Bend over BB row: 8 X 17 ; 8 X 19

Lower bench lying BB triceps curl: 8 X 11 ; 8 X 11

Std BB biceps curl: 8 X 17 ; 8 X 16

Reverse BB curl: 8 X 12 ; 8 X 13

BB wrist curl: 10 X 17 ; 10 X 18

Military press: 6 X 17 ; 6 X 17

One dB pullover across the bench: 10 X 10 ; 10 X 10,5

Squats: 10 X 20 ; 10 X 22


Offline Sergio

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Re: Sergio's training log
« Reply #312 on: February 05, 2019, 03:22:19 PM »
Number 6:

Upper Bench dbs press: 8 X 10 ; 8 X 10
Lower bench dbs fly: 8 X 6 ; 8 X 6

One dB row: 8 X 11 ; 8 X 12
Bend over BB row: 8 X 19 ; 8 X 19

Lower bench lying BB triceps curl: 8 X 11 ; 6 X 12

Std BB biceps curl: 8 X 17 ; 8 X 16

Reverse BB curl: 8 X 13 ; 8 X 13

BB wrist curl: 10 X 19 ; 10 X 19

Military press: 6 X 17 ; 6 X 19

One dB pullover across the bench: 10 X 10,5 ; 10 X 10,5

Squats: 10 X 10 ; 9 X 20 ; 8 X 25

BB Twist: 30 - 30
Reverse crunches: 15 - 15


Offline Sergio

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Re: Sergio's training log
« Reply #313 on: April 16, 2019, 03:56:56 PM »
Dbs bench press: 8 X 9 ; 8 X 9
One dB row: 8 X 9 ; 8 X 10
Std one dB triceps curl: 8 X 5 ; 8 X 5
One dB biceps curl: 8 X 8 ; 8 X 8
One dB press: 6 X 9 ; 6 X 9
Squats: 10 X 10 ; 10 X 15
One dB pullover across the bench: 8 X 8 ; 8 X 9
Leg raise: 15 - 12
Ond dB bend: 15 X 10 ; 15 X 10

Offline Sergio

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Re: Sergio's training log
« Reply #314 on: April 18, 2019, 12:28:51 PM »
Dbs bench press: 8 X 9 ; 8 X 9
One dB row: 8 X 10 ; 8 X 10
Std BB triceps curl: 8X 9 ; 8 X 9
One dB biceps curl: 8 X 9 ; 8 X 9
One dB press: 6 X 9 ; 6 X 9
Squats: 12 X 15 ; 12 X 15
One dB pullover across the bench: 12 X 9 ; 12 X 9
Leg raise: 10 - 10
Ond dB bend: 20 X 10 ; 20 X 10

Offline Sergio

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Re: Sergio's training log
« Reply #315 on: April 21, 2019, 08:41:57 PM »
Dbs bench press: 8 X 10 ; 8 X 10
One dB row: 8 X 11 ; 8 X 11
Std one dB triceps curl: 8 X 5 ; 8 X 5
One dB biceps curl: 7 X 9 ; 7 X 9
One dB press: 6 X 9 ; 6 X 9
Squats: 12 X 15 ; 10 X 20
One dB pullover across the bench: 8 X 10 ; 8 X 10
Leg raise: 14 - 12
Ond dB bend: 20 X 11 ; 20 X 11

Better. Let's go for another one!

Offline Sergio

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Re: Sergio's training log
« Reply #316 on: April 23, 2019, 02:45:05 PM »
Bench dbs press: 8 X10; 8 X 10
One dB bent over row: 8 X 11 ; 8 X 12
One dB triceps curl: 8 X 5 ; 7 X 5,5
One db biceps curl: 8 X 9 ;  8 X 9
One dB press: 8 X 9 ; 8 X 10
Squats: 10 X 10 ; 10 X 20 ; 10 X 20
One dB pullover the bench: 10 X 10 ; 10 X 10
Inclined bench reverse crunch: 14 - 13
Ond dB bend: 20 X 12 ; 20 X 12

Better.

Offline Sergio

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Re: Sergio's training log
« Reply #317 on: April 25, 2019, 01:39:40 PM »
Bench dbs press: 8 X10; 8 X 10
One dB bent over row: 8 X 12 ; 8 X 12
One dB triceps curl: 8 X 5 ; 8 X 5,5
One db biceps curl: 8 X 9 ;  8 X 9
One dB press: 6 X 9 ; 6 X 10
Squats: 10 X 10 ; 10 X 20 ; 10 X 22
One dB pullover the bench: 10 X 10 ; 11 X 10
Inclined bench reverse crunch: 15 - 14
Ond dB bend: 25 X 12 ; 20 X 12

Offline Sergio

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Re: Sergio's training log
« Reply #318 on: April 27, 2019, 11:55:14 AM »
Bench dbs press: 8 X10; 8 X 11
One dB bent over row: 8 X 12 ; 8 X 12
One dB triceps curl: 8 X 5 ; 8 X 5,5
One db biceps curl: 8 X 9 ;  8 X 9 Easier
One dB press: 6 X 10 ; 6 X 10
Squats: 6 X 10 ; 10 X 20 ; 10 X 25
One dB pullover the bench: 12 X 10 ; 10 X 11
Inclined bench reverse crunch: 16 - 14
Ond dB bend: 25 X 12 ; 21 X 12

Offline Sergio

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Re: Sergio's training log
« Reply #319 on: April 29, 2019, 01:10:36 PM »
Bench dbs press: 8 X10; 8 X 10 ; 8 X 10
One dB bent over row: 8 X 12 ; 8 X 12 ; 8 X 12
One dB triceps curl: 8 X 5 ; 8 X 5 ; 8 X 5
One db biceps curl: 8 X 9 ;  8 X 9 ; 8 X 9
One dB press: 6 X 9 ; 6 X 9 ; 6 X 9
Squats: 10 X 22 ; 10 X 22 ; 10 X 22
One dB pullover the bench: 10 X 10 ; 10 X 10 ; 10 X 10
Inclined bench reverse crunch: 14 - 14
Ond dB bend: 22 X 12 ; 22 X 12