Sergio's training log

[Sergio]

Number 20:

Bench dbs press: 10 X 11 ; 10 X 11
One db row: 11 X 11 ; 11 X 11
One db tríceps curl: 9 X 7 ; 9 X 7
One db bíceps curl: 9 X 10 ; 9 X 10
One db press: 7 X 10 ; 7 X 10
Squats: 13 X 25 ; 13 X 25

[Sergio]

Number 21:

Bench dbs press: 11 X 11 ; 10 X 11
One db row: 12 X 11 ; 11 X 11
One db tríceps curl: 10 X 7 ; 9 X 7
One db bíceps curl: 10 X 10 ; 9 X 10
One db press: 7 X 10 ; 7 X 10
Squats: 14 X 25 ; 14 X 25

[Sergio]

Number 22:

Bench dbs press: 11 X 11 ; 11 X 11
One db row: 12 X 11 ; 12 X 11
One db tríceps curl: 10 X 7 ; 7 X 7
One db bíceps curl: 10 X 10 ; 9 X 10
One db press: 9 X 10 ; 8 X 10
Squats: 15 X 25 ; 15 X 25

[Sergio]

Number 23:

Bench dbs press: 10 X 10 ; 10 X 10
One db row: 10 X 10 ; 10 X 10 ; 10 X 10
One db triceps curl: 10 X 6 ; 10 X 6
One db biceps curl: 10 X 9 ; 10 X 9
One db press: 8 X 9 ; 8 X 9
Squats: 12 X 20 ; 6 X 12 too much time witouth squating
One db breathing pullover: 10 X 9 ; 10 X 9

This month I've cycled 600 km. Stronger with the legs, as if I was 20 years old again.
Two weeks witouth squating. I feel old again!!

[Sergio]

Number 24:

Bench dbs press: 11 X 10 ; 10 X 10
One db row: 11 X 10 ; 10 X 10
One db triceps curl: 11 X 6 ; 10 X 6
One db biceps curl: 11 X 9 ; 10 X 9
One db press: 9 X 9 ; 8 X 9
Squats: 11 X 20 ; 10 X 20
One db breathing pullover: 11 X 10 ; 10 X 9
Side bends: 20 X 10
Twist sit ups: 10 - 10
BB twist: 20 - 20

[Sergio]

Number 25:

Bench dbs press: 10 X 10 ; 9 X 11
One db row: 10 X 10 ; 9 X 11
One db triceps curl: 10 X 6 ; 5 X 7 ; 6 X 7
One db biceps curl: 10 X 9 ; 9 X 10
One db press: 8 X 9 ; 6 X 10
Squats: 12 X 20 ; 10 X 25
Side bend: 20 X 10
Twist sit ups: 10 - 10

[Sergio]

Number 26:

Bench dbs press: 10 X 10 ; 10 X 11
One db row: 10 X 11 ; 10 X 11
One db triceps curl: 10 X 6 ; 8 X 7
One db biceps curl: 10 X 9 ; 8 X 10
One db press: 6 X 9 ; 6 X 10
Squats: 12 X 20 ; 12 X 25
One db pullover across the bench: 10 X 9 ; 10 X 9
Db side bend: 20 X 10
Twist sit ups: 14 - 12

After workout: 2 km running

[Sergio]

Number 27:

Bench dbs press: 10 X 10 ; 10 X 11 ; 9 X 11
One db row: 10 X 11 ; 10 X 11 ; 9 X 11
One db triceps curl: 10 X 6 ; 8 X 7 ; 6 X 6
One db biceps curl: 8 X 9 ; 8 X 10
One db press: 6 X 9 ; 6 X 10
Squats: 10 X 25 ; 10 X 25
One db pullover across the bench: 10 X 9 ; 10 X 9
Db side bend: 20 X 10 ; 10 X 10
Twist sit ups: 16 - 10
Standing BB twist: 20 - 20 - 10

After workout: 2 km running
Yesterday: 28 km cycling

[Steff]

How many workouts have you done now compared to last year?

[Sergio]

Hi Steff. The past year I had 19 workouts for this date.  This year I have already done 28.


Number 28:

Bench dbs press: 12 X 10 ; 10 X 11
Db flys: 8 X 6
One db row: 12 X 10 ; 10 X 11
Bent over BB row: 10 X 22
One db triceps curl: 10 X 6 ; 8 X 7
BB triceps curl: 8 X 12
One db biceps curl: 8 X 9 ; 8 X 10
Concentration curl: 7 X 8
One db press: 8 X 9 ; 6 X 10
Frontal BB raise: 7 X 7
Squats: 12 X 25 ; 12 X 25 ; 6 X 30
One db pullover across the bench: 10 X 9 ; 8 X 10
Side bend: 20 X 10 ; 10 X 10
BB twist: 20 - 20
Twist sit ups: 18 - 10