Sergio's training log

[Sergio]

Number 11:

Bench dbs press: 14 X 7,5 ; 14 X 8,5
Bent over BB rowing: 14 X 17 ; 14 X 19
Std BB tríceps curl: 14 X 7 ; 14 X 9
Std one db biceps curl:  10 X 6 ; 10 X 7
Std one db press: 8 X 6 ; 8 X 7
Db pullover across the bench: 19 X 5,5 ; 19 X 5,5
Free weight Squats:  19 - 19 - 19
Reverse crunches: 20 - 20

[Sergio]

umber 12:

Bench dbs press: 8 X 7,5 ; 8 X 10
Bent over BB rows: 8 X 20 ; 8 X 25
Overhead BB press: 3 X 15 ; 3 X 20 ; 2 X 25 ; 1 X 30 ; 1 X 30

BB biceps curl: 3 X 15 ; 2 X 20 ; 1 X 25

I lost a lot of strength in the last 4 years of no hard training.

[Sergio]

Number 13:

In feb and march I did more than 750 km cycling. 3 hours workouts
Bench dbs press: 12 X 7,5 ; 12 X 7,5
Bent over BB row: 10 X 17 ; 10 X 17
Alternate dbs bíceps curl: 8 X 6 ; 8 X 6
Std BB triceps curl: 15 X 7 ; 12 X 7
Std one db press: 6 X 6 ; 6 X 6
BB Squat: 12 - 12
Reverse crunches: 12 - 10

[Sergio]

Number 14:

Yestersday: 6,76 km running pace: 7:13/km

Bench dbs press: 12 X 7,5 ; 12 X 7,5
Bend over one db row: 12 X 7,5 ; 12 X 7,5
Std BB tríceps curl: 15 X 7 ; 15 X 7
Alternate bíceps dbs curl: 8 X 7 ; 8 X 7
Std one db press: 6 X 6,5 ; 6 X 6,5
Squats: 12 X 7 ; 12 X 7
Leg raise: 12 - 11

[Sergio]

Number 15

Bench dbs press: 12 X 7,5 ; 12 X 8,5
Bent over BB rowing: 12 X 17 ; 12 X 17
Std BB triceps curl: 15 X 7 ; 10 X 9
Alternate dbs biceps curl: 8 X 7 ; 8 X 7
One db press: 6 X 6 ; 6 X 7
Squats: 12 X 7 ; 10 X 17
Leg raise: 10 - 10 - 10

[Sergio]

Number 16 (9 to get the 25 workouts of the last year)

Bench dbs press: 12 X 7,5 ; 12 X 8,5
Bent over BB rowing: 12 X 17 ; 14 X 17
Std BB triceps curl: 17 X 7 ; 15 X 8
One db biceps curl: 10 X 6 ; 10 X 6
One db press: 8 X 6 ; 8 X 6
Squats: 14 X 9 ; 14 X 17
Leg raise: 11 - 11

[Sergio]

Number 17 (8 to get 25)

Bench dbs press: 12 X 7,5 ; 12 X 8,5
One db bent over row: 12 X 7,5 ; 12 X 8,5
Std BB triceps curl: 15 X 7 ; 14 X 9
One db biceps curl: 8 X 7,5 ; 8 X 7,5
One db press: 6 X 7,5 ; 6 X 7,5
Squats: 12 X 17 ; 12 X 17
Leg raises: 13 - 13

[Sergio]

Number 18 (7 to get 25)

Yesterday: running 5 km pace:6:36/km

Bench dbs press: 10 X 8,5 ; 10 X 8,5
Bent over BB rowing: 10 X 17 ; 10 X 19
Std BB triceps curl: 15 X 7 ; 15 X 9
Std BB biceps curl: 8 X 12 ; 8 X 14
Std BB Military press: 6 X 12 ; 6 X 14
Squats: 15 X 14 ; 15 X 19
Leg raise: 14 - 10

[Sergio]

Yestersday:
Running 10 km
walking 2,3 km

Number 19 (6 to get 25)

Bench dbs press: 10 X 8,5 ; 10 X 9,5
Bent over one DB row: 10 X 8,5 ; 10 X 9,5
Std BB triceps curl: 12 X 8 ; 10 X 10
Std one db biceps curl: 8 X 7,5 ; 8 X 8,5
Std one db press: 6 X 7,5 ; 6 X 8,5
Squats: 12 X 14 ; 12 X 20
Leg raise: 11 - 11 - 11

[Sergio]

Number 20 (5 to 25)

Bench dbs press: 10 X 7,5 ; 10 X 7,5
Bent over db row: 10 X 7,5 ; 10 X 8,5
Std BB tríceps curl: 12 X 7 ; 12 X 8
Std one db biceps curl: 8 X 6 ; 8 X 7,5
Std one db press: 6 X 6 ; 6 X 7,5
Squats: 12 X 12 ; 12 X 14
Leg raise: 11 - 11