Author Topic: Sergio's training log  (Read 104009 times)

Offline Sergio

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Re: Sergio's training log
« Reply #360 on: March 18, 2021, 12:47:09 PM »
Dbs bench press: 11 reps X 9 kg ; 10 X 9
One db row: 12 reps X 9 kg ; 10 X 10
BB triceps curl lying on bench: 9 reps X 12 kg ; 8 X 12
BB biceps curl: 8 reps X 14 kg ; 8 reps X 14
BB press: 8 reps X 16 kg ; 7 X 17
One db pullover: 11 reps X 10 kg : 10 X 10
Reverse crunches: 20
Squats: 18 reps X 10 kg ; 12 X 15

Offline Sergio

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Re: Sergio's training log
« Reply #361 on: March 23, 2021, 01:04:52 PM »
Dbs bench press: 12 reps X 9 kg ; 12 X 9
One db row: 12 reps X 10 kg ; 10 X 10
BB triceps curl lying on bench: 9 reps X 12 kg ; 9 X 12
BB biceps curl: 8 reps X 16 kg ; 8 reps X 16
BB press: 8 reps X 16 kg ; 8 X 16
One db pullover: 16 reps X 19 kg : 14 X 9
Reverse crunches: 20
Squats: 20 reps X 10 kg ; 20 X 12

Offline Sergio

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Re: Sergio's training log
« Reply #362 on: March 26, 2021, 11:54:57 AM »
Dbs bench press: 13 reps X 9 kg ; 13 X 9
One db row: 13 reps X 10 kg ; 13 X 10
BB triceps curl lying on bench: 9 reps X 12 kg ; 9 X 12
BB biceps curl: 9 reps X 16 kg ; 9 reps X 16
BB press: 9 reps X 16 kg ; 8 X 16
One db pullover: 13 reps X 10 kg : 10 X 10
Reverse crunches: 18
Squats: 20 reps X 10 kg ; 20 X 13

Offline Sergio

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Re: Sergio's training log
« Reply #363 on: June 14, 2022, 07:51:40 PM »
DBs bench press: 12 X 7 ; 12 X 7
One db row: 12 X 7 ; 12 X 7
One db press: 7 X 7 ; 7 X 7
One db biceps curl: 8 X 7 ; 8 X 7
Std BB triceps curl: 10 X 7 ; 10 X 7
BB wrist curl (reverse grip): 15 X 12 ; 15 X 12
Abs work: 15 reps

Offline Sergio

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Re: Sergio's training log
« Reply #364 on: June 16, 2022, 07:32:13 PM »
DBs bench press: 8 X 9 ; 8 X 9
One db row: 12 X 9 ; 10 X 9
One db press: 7 X 7 ; 7 X 7
One db biceps curl: 8 X 7 ; 8 X 7
Std BB triceps curl: 10 X 7 ; 8 X 9
One db pullover across the bench: 12 X 7 ; 12 X 7
BB wrist curl (reverse grip): 15 X 12 ; 15 X 14
Abs work, declined bench: 15 reps
Free weight Squats: 20
Stiff leg dead lift: 15 X 10.

Offline Sergio

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Re: Sergio's training log
« Reply #365 on: October 09, 2022, 11:52:35 AM »
Two sets in every exercise. Repetitions to  exhaustion:

Two DBs Bench press (7,5 kg)
One dB row (7,5 kg)
One dB press (7,5 kg)
Lying , BB triceps curl (7kg)
One dB biceps curl (7,5 kg)
One Db pullover across the bench (7,5 kg)
Crunches
Squats  (10 - 15kg)

In order to focus on the muscle contraction work, I prefer not to focus on counting repetitions now. Each set ends when I notice that the muscle has worked and is sore. Not when it is totally impossible for me to continue doing repetitions.

Offline Sergio

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Re: Sergio's training log
« Reply #366 on: October 12, 2022, 09:08:47 PM »
Two DBs Bench press (7,5 kg - 9 kg)
One dB row (9 kg - 9 kg)
One dB press (7,5 kg - 7,5 kg)
Lying  BB triceps curl (7kg - 8 kg)
One dB biceps curl (7,5 kg - 7,5 kg)
One Db pullover across the bench (7,5 kg - 7,5 kg) 2 sets X 21 reps
Squats  (10 - 15kg) 2 sets X 21 reps
Crunches (10 - 11 reps)

Offline Sergio

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Re: Sergio's training log
« Reply #367 on: October 14, 2022, 09:49:51 AM »
Two DBs Bench press (9 kg - 9 kg)
One dB row (9 kg - 10 kg)
One dB press (7,5 kg - 9 kg)
Lying  BB triceps curl (7kg - 8 kg)
One dB biceps curl (7,5 kg - 7,5 kg)
One Db pullover across the bench (7,5 kg - 9 kg)
Squats  (15 kg - 15kg)
Crunches (10 - 11 reps)

Offline Sergio

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Re: Sergio's training log
« Reply #368 on: October 16, 2022, 08:52:10 PM »
Two DBs Bench press (9 kg - 9 kg)
One dB row (10 kg - 10 kg)
One dB press (8 kg - 8 kg)
Lying  BB triceps curl (8 kg - 8 kg)
One dB biceps curl (8 kg - 8 kg)
One Db pullover across the bench (8 kg - 8 kg)
Squats  (15 kg - 20kg)
Crunches (14 - 10 reps)

Offline Sergio

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Re: Sergio's training log
« Reply #369 on: November 12, 2022, 10:38:32 PM »
Two DBs Bench press (9 kg - 9 kg)
One dB row (10 kg - 10 kg)
BB Press behind the neck (12 kg - 12 kg)
Lying  BB triceps curl (7 kg - 9 kg)
One dB biceps curl (7 kg - 7 kg)
One Db pullover across the bench (9 kg - 9:kg)
Squats  (17 kg - 17 kg)
Crunches (14 - 10 reps)