18/09/2012

Stanco per l'allenamento del giorno precedente, carico meno su panca e squat.

Cardio 15'
Squat 5x5@70
Panca 5x5@62
Dips 8x5
Curl bilanciere 4x8@32,5

22/09/2012

Cardio 15'
Squat 5x5@80
Panca 5x5@67
Military 5x5@32,5
Lat 5x5@65

24/09/2012

Cardio 15'
Squat 5x5@80
Panca 5x5@67
Dips 8x5
Curl bilanciere 4x8@32,5

28/09/2012

1h di cardio

01/10/2012

Cardio 15'
Squat 5x5@80
Panca 5x5@67
Military 5x5@32,5
Lat 5x5@67,5

02/10/2012

Cardio 15'
Squat 5x5@70
Panca 5x5@67
Dips 8x5
Curl bilanciere 4x8@32,5

06/10/2012

Cardio 15'
Squat 5x5@80
Panca 5x5@69,5
Military 5x5@32,5
Lat 5x5@65

11/10/2012

Cardio 15'
Squat 5x5@80
Panca 5x5@69,5
Dips 5x5
Curl bilanciere 4x8@32,5

13/10/2012

Cardio 15'
Squat 3x8@70
Panca 3x8@62
Military 3x8@30
Lat 3x8@60

25/10/2012

Cardio 15'
Squat 5x5@70
Panca 5x5@62
Military 5x5@30
Lat 5x6@60

29/10/2012

Cardio 15'
Squat 5x5@75
Panca 5x5@67
Dips 5x5
Curl bilanciere 4x8@30

02/11/2012

Cardio 15'
Squat 5x5@70
Panca 5x5@62
Military 5x5@30
Lat 5x6@60

07/11/2012

Cardio 15'
Squat 3x8@70
Panca 3x8@62
Triceps press 4x8@80
Curl bilanciere 4x8@30

10/11/2012

Cardio 15'
Squat 3x8@60
Panca 3x8@62
Military 3x8@30
Lat 3x8@60

12/11/2012

Cardio 15'
Squat 3x8@60
Panca 3x8@62
Triceps press 3x8@85
Curl bilanciere 3x8@32,5

17/11/2012

Cardio 15'
Squat 5x5@65
Panca 5x5@64,5
Military 5x5@32,5
Lat 5x5@65

22/11/2012

Cardio 15'
Squat 5x5@75
Panca 5x5@64,5
Triceps press 5x5@87,5
Curl bilanciere 4x8@32,5

24/11/2012

Cardio 15'
Squat 5x5@70
Panca 5x5@64,5
Military 5x5@32,5
Lat 5x5@65

27/11/2012

Cardio 15'
Squat 5x5@80
Panca 5x5@67
Triceps press 5x5@90
Curl bilanciere 4x8@35

01/12/2012

Cardio 15'
Squat 3x8@70
Panca 5x5@67
Military 5x5@35
Lat 5x5@65

04/12/2012

Cardio 15'
Squat 5x5@80
Panca 5x5@69,5
Dips 5x5
Curl bilanciere 4x8@35

06/12/2012

Cardio 15'
Squat 3x8@70
Panca 3x8@67
Military 5x5@32,5
Lat 5x5@65

10/12/2012

Cardio 15'
Squat 5x5@80
Panca 5x5@69,5
Dips 5x5
Curl bilanciere 4x8@35

15/12/2012

Cardio 15'
Squat 3x8@75
Panca 5x5@69,5
Military 5x5@35
Lat 5x5@65

18/12/2012

Cardio 15'
Squat 5x5@85
Panca 2x5@72+3x5@69,5
Dips 5x5
Curl bilanciere 4x8@35

20/12/2012

Cardio 15'
Squat 3x8@75
Panca 3x8@67
Military 5x5@35
Lat 5x5@70

22/12/2012

Cardio 15'
Squat 5x5@80
Panca 5x5@72
Dips 5x5
Curl bilanciere 4x8@30

Contentissimo per il risultato raggiunto alla panca.
Martedì ne ho fatte solo 2 di serie con 72kg, giovedì sono passato al 3x8 con un carico minore ed oggi sono riuscito a farne 5, tutte pulite!

27/12/2012

Cardio 15'
Squat 5x5@80
Panca 3x5@72+2x5@67
Military 5x5@35
Lat 5x5@70

29/12/2012

Cardio 15'
Squat 5x5@80
Panca 5x5@72

Poco tempo, riesco a fare solo questo.

04/01/2013

Cardio 15'
Squat 3x8@70
Panca 3x8@67
Military 5x5@35
Lat 5x5@70

07/01/2013

Cardio 15'
Squat 5x5@80
Panca 5x5@72
Dips 5x5
Curl bilanciere 4x8@30

17/01/2013

Cardio 15'
Squat 5x5@70
Panca 5x5@67
Military 5x5@30
Lat 5x5@65

19/01/2013

Cardio 15'
Squat 3x8@60
Panca 3x8@62
Triceps press 5x5@75
Curl bilanciere 4x8@30

23/01/2013

Cardio 15'
Squat 5x5@70
Panca 5x5@67
Military 5x5@35
Lat 5x5@65

26/01/2013

Cardio 15'
Squat 5x5@75
Panca 5x5@69,5
Curl bilanciere 4x8@32,5

29/01/2013

Cardio 15'
Squat 5x5@80
Panca 5x5@69,5
Military 3x5@37,5+2x5@35
Lat 5x5@65

31/01/2013

Cardio 15'
Squat 3x8@70
Panca 3x8@67
Dips 5x5
Curl bilanciere 4x8@32,5

04/02/2013

Cardio 15'
Squat 5x5@80
Panca 5x5@72
Military 5x5@35
Lat 5x5@70

08/02/2013

Cardio 15'
Squat 5x5@80
Panca 3x5@72+2x5@67
Dips 5x5
Curl bilanciere 4x8@32,5

12/02/2013

Cardio 15'
Squat 5x5@80
Panca 5x5@72
Military 5x5@37,5
Lat 5x5@70