Sergio's training log

[Sergio]

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

[Sergio]

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

[Sergio]

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

[Sergio]

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

[Sergio]

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

[Sergio]

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

[Sergio]

Light workout. The gallbladder inflammation has decreased.

Two dbs bench press: 12 reps X 7,5 Kg ; 12 X 7,5
One db row: 12 reps X 7,5 kg ; 12 X 7,5
One db triceps curl: 12 reps X 3 kg ; 10 X 3
Two dbs biceps curl: 12 reps X 6 kg ; 10 X 6
Two dbs shoulder press: 8 reps X 6 kg ;8 X 6
Reverse crunches: 12 reps
Squats: 12 reps X 10 kg ; 12 X 10
Push ups: 2 - 3

[Sergio]

Two dbs bench press: 12 reps X 7,5 Kg ; 12 X 7,5
One db row: 12 reps X 7,5 kg ; 12 X 7,5
One db triceps curl: 12 reps X 3 kg ; 12 X 3
Two dbs biceps curl: 10 reps X 6 kg ; 11 X 6
Two dbs shoulder press: 8 reps X 6 kg ;8 X 6
Reverse crunches: 10 - 10 reps
Squats: 14 reps X 10 kg ; 14 X 10
Push ups: 4 - 3

[Sergio]

Two dbs bench press: 12 reps X 7,5 Kg ; 10 X 9
One db row: 12 reps X 9 kg ; 12 X 9
One db triceps curl: 8 reps X 4 kg ; 8 X 4
Two dbs biceps curl: 8 reps X 7,5 kg ; 8 X 7,5
Two dbs shoulder press: 8 reps X 7,5 kg ;8 X 7,5
Reverse crunches: 15 reps
Squats: 15 reps X 10 kg ; 15 X 10

[Sergio]

Dbs bench press: 10 reps X 9 kg ; 10 X 9
One db row: 10 reps X 10 kg ; 10 X 10
BB triceps curl lying on bench: 8 reps X 12 kg ; 8 X 12
BB biceps curl: 8 reps X 14 kg ; 8 reps X 14
BB press: 8 reps X 14 kg ; 6 X 16
One db pullover: 14 reps X 9 kg : 12 X 9
Reverse crunches: 18
Squats: 18 reps X 10 kg ; 16 X 15