Sergio's training log

[Sergio]

Number 69:

Bench dbs press: 14 X 10 ; 14 X 10
Bend over BB rows: 13 X 22 ; 13 X 22
Std BB triceps curl: 13 X 12 ; 13 X 12
Std BB biceps curl: 11 X 17 ; 11 X 17
Press behind the neck: 9 X 17 ; 9 X 17
One db pullover across the bench: 14 X 9 ; 14 X 9
Squats: 12 X 20 ; 14 X 20

[Sergio]

Well, 69 was better than I thought. The comeback was real. New year, the count is zero again. Work has to be done.

Number 1:

Bench dbs press: 10 X 10 ; 10 X 10
One db bent over row: 10 X 10 ; 10 X 10
One db press: 6 X 10 ; 6 X 9
One db bíceps curl: 8 X 9 ; 8 X 9
One db tríceps curl: 8 X 6 ; 8 X 6
Squats: 14 X 20 ; 5 X 20 enough squats forma the first day
One db pullover across the bench: 10 X 9 ; 10 X 9

[Sergio]

Number 2:

The first workout above 40 years old!!

Bench dbs press: 10 X 10 ; 10 X 10
One db bent over row: 10 X 10 ; 10 X 10
One db tríceps curl: 8 X 6 ; 8 X 6
One db bíceps curl: 8 X 9 ; 8 X 9
One db press: 6 X 9 ; 6 X 9
Squats: 5 X 20 ; 7 X 20 ; 8 X 20
One db pullover across the bench: 14 X 9

[Sergio]

Number 3:

Bench dbs press: 11 X 10 ; 10 X 10
One db bend over row: 11 X 10 ; 10 X 10
One db triceps curl: 9 X 6 ; 8 X 6
One db biceps curl: 9 X 9 ; 8 X 9
One db press: 7 X 9 ; 6 X 9

Superset:
Squats: 10 X 20 ; 10 X 20
One db pullover across bench: 10 X 9 ; 10 X 9

[Sergio]

Number 4:

Bench dbs press: 11 X 10 ; 11 X 10
One db bend over row: 11 X 10 ; 11 X 10
One db triceps curl: 9 X 6 ; 9 X 6
One db biceps curl: 9 X 9 ; 9 X 9
One db press: 7 X 9 ; 7 X 9

Superset:
Squats: 12 X 20 ; 12 X 20
One db pullover across bench: 10 X 10 ; 10 X 10

[Sergio]

Number 5:

Bench dbs press: 12 X 10 ; 11 X 10
One db bend over row: 12 X 10 ; 11 X 10
One db triceps curl: 10 X 6 ; 9 X 6
One db biceps curl: 10 X 9 ; 9 X 9
One db press: 8 X 9 ; 7 X 9

Superset:
Squats: 14 X 20 ; 12 X 20
One db pullover across bench: 12 X 10 ; 10 X 10

Bend over BB rows: 10 X 20 ; 10 X 20
Push ups on flor: 4 - 4

[Sergio]

Number 6:

Bench dbs press: 12 X 10 ; 12 X 10
One db bend over row: 12 X 10 ; 12 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

Superset:
Squats: 14 X 20 ; 14 X 20
One db pullover across bench: 12 X 10 ; 12 X 10

[Sergio]

Number 7:

Bench dbs press: 13 X 10 ; 12 X 10
One db bend over row: 13 X 10 ; 12 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

Superset:
Squats: 16 X 20 ; 14 X 20
One db pullover across bench: 14 X 10 ; 12 X 10

[Sergio]

Number 8:

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

Tired after cycling yesterday.
I think the dinner was no good in Carbohydrates, because I felt tired at the middle of the workout.

[Sergio]

Number 9:

Bench dbs press: 12 X 10 ; 12 X 10
One db bend over row: 12 X 10 ; 12 X 10
One db triceps curl: 10 X 6 ; 8 X 6
One db biceps curl: 10 X 9 ; 8 X 9
One db press: 8 X 9 ; 8 X 9
Squats: 12 X 10 ; 12 X 20