Sergio's training log

[Sergio]

Number 59:

Bench dbs press: 10 X 10 ; 10 X 10
One db bent over row: 10 X 10 ; 10 X 10
One db triceps curl: 10 X 6 ; 10 X 6
One db biceps curl: 8 X 9 ; 8 X 9
One db press: 6 X 9 ; 6 X 9
Squats: 20 X 10 ; 20 X 10

If I can train again, looking for 80 workouts.

BW: 70,5 kg
Arm: 34 cm.
Chest: 96 cm.
Waist: 80 cm.
Leg: 53 cm.
Calve: 38 cm.

Meassure them one month later

[Sergio]

Number 60:

Bench dbs press: 10 X 10 ; 10 X 10
Bent over BB rows: 10 X 20 ; 10 X 20
Std BB triceps curl: 10 X 12 ; 10 X 13
Std BB biceps curl: 8 X 17 ; 8 X 19
Press behind the neck: 10 X 20 ; 10 X 20
One db pullovers across the bench: 12 X 8 ; 12 X 9
Squats: 20 X 15 ; 20 X 15

[Sergio]

Number 61:

Bench dbs press: 10 X 10 ; 11 X 10
One db row: 10 X 10 ; 11 X 10
One db triceps curl: 10 X 6 ; 11 X 6
One db biceps curl: 8 X 9 ; 9 X 9
One db press: 6 X 9 ; 7 X 9
One db pullover across bench: 12 X 9 ; 13 X 9
Squats: 20 X 15 ; 20 X 15

[Sergio]

Number 62:

Bench dbs press: 10 X 10 ; 10 X 10
One db row: 10 X 10 ; 10 X 10
One db triceps curl: 10 X 5 ; 10 X 5
One db biceps curl: 8 X 9 ; 8 X 9
One db press: 6 X 9 ; 6 X 9
One db pullover across the bench: 10 X 9 ; 10 X 9
Squats: 12 X 10 ; 12 X 10

[Sergio]

Number 63:

Bench dbs press: 10 X 10 ; 11 X 10
Bend over BB rows: 10 X 22 ; 11 X 22
Std BB triceps curl: 10 X 12 ; 11 X 12
Std BB biceps curl: 8 X 17 ; 9 X 17
Press behind the neck: 6 X 17 ; 7 X 17
One db pullover across the bench: 11 X 9 ; 10 X 9,5
Squats: 14 X 15 ; 14 X 15

[Sergio]

Number 64:

Bench dbs press: 11 X 10 ; 12 X 10
One db row: 11 X 10 ; 12 X 10
One db triceps curl: 11 X 5 ; 12 X 5
One db biceps curl: 9 X 9 ; 10 X 9
One db press: 7 X 9 ; 8 X 9
One db pullover across the bench: 11 X 9 ; 12 X 9
Squats: 16 X 15 ; 18 X 15

[Sergio]

Number 65:

Bench dbs press: 12 X 10 ; 12 X 10
Bend over BB rows: 11 X 22 ; 12 X 22
Std BB triceps curl: 11 X 12 ; 12 X 12
Std BB biceps curl: 9 X 17 ; 10 X 17
Press behind the neck: 7 X 17 ; 8 X 17
One db pullover across the bench: 12 X 9 ; 12 X 9
Squats: 18 X 15 ; 20 X 15

[Sergio]

Number 66:

Bench dbs press: 12 X 10 ; 13 X 10
One db row: 12 X 10 ; 13 X 10
One db triceps curl: 12 X 5 ; 13 X 5
One db biceps curl: 10 X 9 ; 11 X 9
One db press: 8 X 9 ; 9 X 9
One db pullover across the bench: 12 X 9 ; 13 X 9
Squats: 20 X 15 ; 20 X 15

[Sergio]

Number 67:

Bench dbs press: 13 X 10 ; 13 X 10
Bend over BB rows: 12 X 22 ; 13 X 22
Std BB triceps curl: 12 X 12 ; 13 X 12
Std BB biceps curl: 10 X 17 ; 11 X 17
Press behind the neck: 8 X 17 ; 9 X 17
One db pullover across the bench: 13 X 9 ; 13 X 9
Squats: 10 X 20 ; 12 X 20

[Sergio]

Number 68:

Bench dbs press: 13 X 10 ; 14 X 10
One db row: 13 X 10 ; 13 X 10
One db triceps curl: 13 X 5 ; 13 X 5
One db biceps curl: 11 X 9 ; 11 X 9
One db press: 9 X 9 ; 9 X 9
One db pullover across the bench: 13 X 9 ; 14 X 9
Squats: 12 X 20 ; 12 X 20