Author Topic: Sergio's training log  (Read 83008 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.