Author Topic: Sergio's training log  (Read 32396 times)

Offline Steff

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Re: Sergio's training log
« Reply #320 on: April 29, 2019, 04:28:03 PM »
Great to see that you're back and going strong.  :)

Offline Sergio

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Re: Sergio's training log
« Reply #321 on: May 01, 2019, 09:51:28 AM »
Thank you Steff. The age comes with fragility (several back problems) so I need to feel good.

Offline Steff

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Re: Sergio's training log
« Reply #322 on: May 01, 2019, 01:02:57 PM »
You have to be careful in Another way when you get older. We tend to heal a lot slower and recovery is longer.
What’s up with your back?

Offline Sergio

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Re: Sergio's training log
« Reply #323 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.

Offline Sergio

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Re: Sergio's training log
« Reply #324 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

Offline Sergio

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Re: Sergio's training log
« Reply #325 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

Offline Sergio

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Re: Sergio's training log
« Reply #326 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

Offline Sergio

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Re: Sergio's training log
« Reply #327 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

Offline Sergio

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Re: Sergio's training log
« Reply #328 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

Offline Sergio

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Re: Sergio's training log
« Reply #329 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