Sergio's training log

[Sergio]

Bench dbs presa: 2 X 7,5 X 10 reps
Std one arm press: 2 X 7,5 X 6 reps
Bent over one db rowing: 2 X 7,5 X 10 reps
Std Bb tríceps curl: 2 X 7 X 10 reps
Seated alternante dbs bíceps curl: 2 X 7,5 X 8 reps
Declined BB bent arm pullover: 2 X 7 X 12 reps
Twist BB on shoulders: 30 - 30
Inclined reverse crunched: 10 - 10

[Sergio]

As tomorrow I am cycling, This afternoon I have trained:

Bench dbs press: 2 X 10 X 7,5
Bent over db rowing: 2 X 10 X 7,5
Bent over BB row: 2 X 10 X 17
Std Military press: 2 X 8 X 12
Std bíceps BB curl: 2 X 8 X 12
BB pullover: 2 X 10 X 12
wide grip BB bíceps curl: 20 X 7
Std BB tríceps curl: 15 X 7
Twist BB on shoulders: 27 - 27
Leg raise on bench: 10 - 10

[Sergio]

Finally I have trained:

Bench dbs press: 3 X 12 X 7,5
One db rowing: 2 X 11 X 7,5
Std Military press: 2 X 12 X 9
Std BB wide gripe row: 2 X 12 X 11
Std upright row: 2 X 12 X 12
Std BB wide gripe bíceps curl: 2 X 12 X 9
Std BB tríceps curl: 2 X 10 X 7
Twist BB on shoulders: 28 - 28
Crunched: 12 - 12

[Sergio]

Dbs bench press: 12 X 7,5 ; 10 X 9 ; 12 X 7,5
One db rowing: 12 X 7,5 ; 10 X 9 ; 12 X 7,5
Std one db press: 10 X 6 ; 7 X 7,5
Seated alternate dbs bíceps curl: 10 X 6 ; 7 X 7,5
Std BB tríceps curl: 12 X 7 ; 12 X 7
Seated twist BB on shoulders: 30 - 30
Leg raise: 15 - 15

[Sergio]

Bench dbs press: 3 X 13 X 7,5
One db row: 2 X 13 X 7,5
Bent ober BB rowing: 2 X 12 X 12
Std Military press: 2 X 8 X 12
Std BB bíceps curl: 2 X 9 X 12
Std upright row: 1 X 8 X 12
Std one db bíceps curl: 1 X 6 X 7,5
Std BB tríceps curl: 2 X 13 X 7
Lying BB tríceps curl: 2 X 13 X 7
Bent over twist: 20 - 20
Leg raise: 12 - 12

[Sergio]

Dbs bench press: 12 X 7,5 ; 12 X 7,5
One db bent over row: 12 X 7,5 ; 12 X 7,5
Std one db bíceps curl: 10 X 6,5 ; 10 X 6,5
Std tríceps BB curl: 12 X 8 ; 10 X 8
Std BB bíceps curl: 1 X 10 X 13
Std BB press: 1 X 15 X 8
Breth pullover acrosd bench: 2 X 8 X 7,5
Twist bent over, with BB on shoulders: 21 - 21
Leg raise: 3 X 10

[Sergio]

Dbs bench press: 12 X 7,5 ; 12 X 9
Db flys on bench: 2 X 12 X 5
Bent over BB rowing, supine: 2 X 12 X 13
Bent over BB rowing, pronate: 2 X 12 X 13
Std BB tríceps curl: 12 X 7 ; 12 X 8 ; 12 X 8
Std BB bíceps curl: 3 X 8 X 12
Std clean and press: 15 X 8
Breathing pullover: 2 X 9 X 6
Bent over Twisting BB on shoulders: 23 - 23
Leg raise: 12 - 12 - 12

[Sergio]

Db bench press: 12 X 7,5 ; 12 X 9
Incluned bench push ups: 6 - 6
Db bent over row: 12 X 7,5 ; 12 X 9
BB bent over rows: 12 X 14 ; 12 X 16
Std Military press: 2 X 8 X 12
Std BB bíceps curl: 2 X 12 X 12
Std one db bíceps curl: 2 X 8 X 7,5
Std BB bíceps tríceps curl: 14 X 7 ; 14 X 8 ; 10 X 8
Grimek torsions: 15 - 15 - 15
Legs raise: 10 - 10 - 10
Legs Tucks: 10 - 10

[Sergio]

Dbs bench press: 12 X 7,5
Dbs flys: 2 X 10 X 5
Dbs bench press: 12 X 7,5

One db bent over row: 12 X 7,5
BB bent over reverse rows: 2 X 12 X 17
One db bent over row: 12 X 7,5

Shoulders BB complex: 3 X 4 X 12
(Upright rowing-military press-press behind neck)

BB bíceps curl: 10 X 12
One db bíceps curl: 2 X 8 X 7,5
BB bíceps curl: 10 X 12

Std BB tríceps curl: 15 X 7 ; 2 X 10 X 9 ; 12 X 7

One db breathing pullover: 2 X 10 X 7,5

Grimek torsions: 16 - 16 - 16
Leg raise: 16 - 16 - 10

[Sergio]

Yestersday: 600 kcal burned in cardiovascular exercises

Dbs bench press: 12 X 7,5 ; 10 X 9 ; 8 X 10 ; 12 X 7,5
One db bent over row: 12 X 7,5 ; 12 X 9 ; 12 X 10 ; 12 X 7,5
BB shoulder complex: 5 X 12 ; 3 X 4 X 12
Std BB bíceps curl: 8 X 12 ; 2 X 8 X 13
Std BB tríceps curl: 3 X 12 X 8
Grimek torsions: 18 - 18 - 18
Leg raise: 12 - 12 - 12 - 12