Sergio's training log

[Sergio]

Number 10:

Bench dbs press: 10 X 10 ; 10 X 11
One db bend over row: 10 X 10 ; 10 X 11
One db triceps curl: 8 X 6 ; 6 X 7
One db biceps curl: 8 X 9 ; 8 X 10
One db press: 6 X 9 ; 6 X 10
Squats: 10 X 20 ; 10 X 25

[Sergio]

Number 11:

Bench dbs press: 10 X 10 ; 10 X 11
One db row: 10 X 11 ; 10 X 11
One db triceps curl: 8 X 6 ; 7 X 7
One db biceps curl: 8 X 9 ; 8 X 10
One db press: 6 X 7 ; 6 X 7 litle injury un the right shoulder since last week. So I prefer lighter weight
Squats: 14 X 20 ; 14 X 20

[Sergio]

Number 12:

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

[Sergio]

Number 13:

Bench dbs press: 13 X 10 ; 10 X 11
One db row: 13 X 11 ; 10 X 11
One db triceps curl: 9 X 7 ; 8 X 7
One db biceps curl: 8 X 10 ; 8 X 10
One db press: 6 X 10 ; 6 X 10
Squats: 14 X 20 ; 12 X 25

[Sergio]

Number 14:

Bench dbs press: 10 X 11 ; 10 X 11
One db row: 11 X 11 ; 11 X 11
One db triceps curl: 9 X 7 ; 9 X 7
One db biceps curl: 9 X 10 ; 8 X 10
One db press: 7 X 10 ; 6 X 10
Squats: 12 X 25 ; 12 X 25
One db pullover across the bench: 12 X 9 ; 12 X 9

[Sergio]

Number 15:

Bench dbs press: 11 X 11 ; 10 X 11
One db row: 12 X 11 ; 11 X 11
One db triceps curl: 10 X 7 ; 9 X 7
One db biceps curl: 9 X 10 ; 9 X 10
One db press: 7 X 10 ; 7 X 10
Squats: 14 X 25 ; 12 X 25
One db pullover across the bench: 14 X 9 ; 12 X 9
One db triceps curl: 3 X 9

Yes, my triceps are stronger. It's not a silly thing to think in a PR un some months

[Sergio]

Number 16:

Bench dbs press: 11 X 11 ; 11 X 11
One db row: 12 X 11 ; 12 X 11
One db triceps curl: 10 X 7 ; 10 X 7
One db biceps curl: 10 X 10 ; 8 X 10
One db press: 8 X 10 ; 7 X 10
Squats: 14 X 25 ; 14 X 25
One db pullover across the bench: 14 X 9 ; 14 X 9

[Sergio]

Number 17:

Bench dbs press: 12 X 11 ; 11 X 11
One db row: 13 X 11 ; 12 X 11
One db triceps curl: 11 X 7 ; 8 X 7
One db biceps curl: 10 X 10 ; 10 X 10
One db press: 8 X 10 ; 8 X 10
Squats: 16 X 25 ; 14 X 25
One db pullover across the bench: 16 X 9 ; 14 X 9
Bend over one db lateral raise: 9 X 3,5 ; 8 X 3,5
Frontal BB raise: 9 X 7

[Sergio]

Number 18:

Dbs bench press: 10 X 10 ; 10 X 10
One db row: 10 X 10 ; 10 X 10
One db press: 6 X 10 ; 6 X 10
Squat: 10 X 25 ; 10 X 25

[Sergio]

Number 19:

Bench dbs press: 10 X 10 ; 10 X 11
One db row: 10 X 11 ; 10 X 11
One db tríceps curl: 8 X 7 ; 8 X 7
One db bíceps curl: 8 X 10 ; 8 X 10
One db press: 7 X 10 ; 6 X 10
Squats: 12 X 25 ; 12 X 25