Sergio's training log

[Sergio]

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

[Sergio]

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

[Sergio]

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

[Sergio]

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

[Sergio]

 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

[Sergio]

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

[Sergio]

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

[Sergio]

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

[Sergio]

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

[Sergio]

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