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123CocaButon456 01-02-2014 08:43 PM
1 feb 2014 - Palestra Oliveto Citra - SQUAT + BENCH PRESS + DEADLIFT
------------------------------------------------------------------------------------------------------------------------------------------
#W.O. palestra - a 3 giorni dal precedente w.o. (home gym - Bench Press : singole)
------------------------------------------------------------------------------------------------------------------------------------------


#SQUAT
--------------------
37 x 10
----------------
47 x 8
----------------
57 x 6
----------------
67 x 4
----------------
77 x 2
----------------
87 x 1
----------------
97 x 1r x 5s
--------------------


------------------------------------------------------------------------------------------------------------------------------------------


#BENCH PRESS
--------------------
20 x 10
----------------
35 x 8
----------------
45 x 6
----------------
55 x 5
----------------
65 x 3
----------------
75 x 1r x 5s
--------------------


------------------------------------------------------------------------------------------------------------------------------------------


#DEADLIFT
--------------------
85 x 1
-----------------
105 x 1
-----------------
125 x 1r x 5s
--------------------


-------------------------------------------------------------------------------------------------------------------------------------------

123CocaButon456 04-02-2014 09:23 PM
4 feb 2014 - Palestra Oliveto Citra - SQUAT + DEADLIFT + BENCH PRESS
------------------------------------------------------------------------------------------------------------------------------------------
#W.O. palestra - a 3 giorni dal precedente w.o. (Squat - Bench Press - Dedlift)
------------------------------------------------------------------------------------------------------------------------------------------


#SQUAT
--------------------
20 x 10
----------------
35 x 10
----------------
45 x 8
----------------
55 x 6
----------------
65 x 4
----------------
75 x 2
----------------
85 x 1
----------------
95 x 1
----------------
105 x 1r x 3s
--------------------


------------------------------------------------------------------------------------------------------------------------------------------


#DEADLIFT
--------------------
65 x 1
-----------------
85 x 1
-----------------
105 x 1
-----------------
125 x 1
-----------------
135 x 1r x 3s
--------------------


------------------------------------------------------------------------------------------------------------------------------------------


#BENCH PRESS
--------------------
20 x 10
----------------
35 x 5
----------------
45 x 4
----------------
55 x 3
----------------
65 x 2
----------------
75 x 1
----------------
85 x 1r x 3s
--------------------


-------------------------------------------------------------------------------------------------------------------------------------------

123CocaButon456 11-02-2014 04:21 PM
Lun 10 feb 2014 - BENCH PRESS
------------------------------------------------------------------------------------------------------------------------------------------
#Schema TRIPLE - a 5 gg dal precedente w.o. (palestra: squat – deadlift – bench press)
------------------------------------------------------------------------------------------------------------------------------------------

#BENCH PRESS
------------------------------------------------
20 x 10
-----------------------------------rec 1 min
30 x 8
-----------------------------------rec 1 min
40 x 6
-----------------------------------rec 1 min
50 x 5
-----------------------------------rec 1 min
60 x 3r x 5s - rec 1 min
------------------------------------------------

---------------------------------------------------------------------------------------------------------------------------------------------

123CocaButon456 11-02-2014 10:22 PM
Mar 11 feb 2014 – SQUAT - TREADMILL
------------------------------------------------------------------------------------------------------------------------------------------
#Schema TRIPLE - ad 1 giorno dal precedente w.o. (Bench Press : triple)
------------------------------------------------------------------------------------------------------------------------------------------


#SQUAT
------------------------------------------------
20 x 10
-----------------------------------rec 1 min
30 x 8
-----------------------------------rec 1 min
40 x 6
-----------------------------------rec 1 min
50 x 5
-----------------------------------rec 1 min
60 x 4
-----------------------------------rec 1 min
70 x 3r x 5s - rec 1 min
------------------------------------------------


---------------------rest 20 min---------------------------------------------------------------------------------------------------------


#TREADMILL
---------------------------------
- 8 km/h x 5 minuti
---------------------------------
- 10 km/h x 5 minuti
---------------------------------
- 10 km/h x 5 minuti x 10 %
---------------------------------
- 8 km/h x 3 minuti
---------------------------------


-------------------------------------------------------------------------------------------------------------------------------------------

123CocaButon456 13-02-2014 12:12 AM
Mer 12 feb 2014 – DEADLIFT + TREADMILL
------------------------------------------------------------------------------------------------------------------------------------------
#Schema TRIPLE - ad 1 giorno dal precedente w.o. (Squat : triple + Treadmill)
------------------------------------------------------------------------------------------------------------------------------------------


#DEADLIFT
------------------------------------------------
50 x 10
-----------------------------------rec 1 min
70 x 4
-----------------------------------rec 1 min
90 x 3r x 5s - rec 1 min
------------------------------------------------


---------------------rest 20 min---------------------------------------------------------------------------------------------------------


#TREADMILL
---------------------------------
- 8 km/h x 3 minuti
---------------------------------
- 10 km/h x 3 minuti
---------------------------------
- 10 km/h x 3 minuti x 10 %
---------------------------------
- 8 km/h x 3 minuti
---------------------------------


--------------------------------------------------------------------------------------------------------------------------------------------

123CocaButon456 15-02-2014 10:34 AM
Sab 15 feb 2014 - BENCH PRESS (mattina)
------------------------------------------------------------------------------------------------------------------------------------------
#Schema DOPPIE - a 3 giorni dal precedente w.o. (Deadlift triple + Treadmill)
------------------------------------------------------------------------------------------------------------------------------------------


#BENCH PRESS
------------------------------------------------
20 x 10
-----------------------------------rec 2 min
30 x 8
-----------------------------------rec 2 min
40 x 6
-----------------------------------rec 2 min
50 x 4
-----------------------------------rec 2 min
60 x 3
-----------------------------------rec 2 min
70 x 2r x 5s - rec 2 min
------------------------------------------------


-------------------------------------------------------------------------------------------------------------------------------------------

123CocaButon456 16-02-2014 12:30 PM
Sab 15 feb 2014 – SQUAT – TREADMILL (sera)
------------------------------------------------------------------------------------------------------------------------------------------
#Schema DOPPIE – a 12 ore dal precedente w.o. (Bench Press : doppie)
------------------------------------------------------------------------------------------------------------------------------------------


#SQUAT
------------------------------------------------
20 x 10
-----------------------------------rec 2 min
30 x 8
-----------------------------------rec 2 min
40 x 6
-----------------------------------rec 2 min
50 x 5
-----------------------------------rec 2 min
60 x 4
-----------------------------------rec 2 min
70 x 3
-----------------------------------rec 2 min
80 x 2r x 5s - rec 2 min
------------------------------------------------


---------------------rest 20 min---------------------------------------------------------------------------------------------------------


#TREADMILL (tot. 15 minuti)
---------------------------------
- 8 km/h x 3 minuti
---------------------------------
- 10 km/h x 7 minuti
---------------------------------
- 12 km/h x 3 minuti x 10 %
---------------------------------
- 8 km/h x 2 minuti
---------------------------------


-------------------------------------------------------------------------------------------------------------------------------------------

123CocaButon456 17-02-2014 08:39 AM
Dom 16 feb 2014 – DEADLIFT + TREADMILL
------------------------------------------------------------------------------------------------------------------------------------------
#Schema DOPPIE - ad 1 giorno dal precedente w.o. (Squat : doppie + Treadmill)
------------------------------------------------------------------------------------------------------------------------------------------


#DEADLIFT
------------------------------------------------
50 x 10
-----------------------------------rec 2 min
70 x 4
-----------------------------------rec 2 min
90 x 3
-----------------------------------rec 2 min
100 x 2r x 5s - rec 2 min
------------------------------------------------


--------------------------------------------------------------------------------------------------------------------------------------------

123CocaButon456 18-02-2014 08:45 AM
Lun 17 feb 2014 - BENCH PRESS
------------------------------------------------------------------------------------------------------------------------------------------
#Schema SINGOLE - a 1 giorno dal precedente w.o. (Deadlift doppie)
------------------------------------------------------------------------------------------------------------------------------------------


#BENCH PRESS
------------------------------------------------
20 x 10
-----------------------------------rec 2 min
30 x 8
-----------------------------------rec 2 min
40 x 6
-----------------------------------rec 2 min
50 x 4
-----------------------------------rec 2 min
60 x 3
-----------------------------------rec 2 min
70 x 2
-----------------------------------rec 2 min
80 x 1r x 5s - rec 2 min
------------------------------------------------


-------------------------------------------------------------------------------------------------------------------------------------------

123CocaButon456 20-02-2014 03:46 PM
Mer 19 feb 2014 – SQUAT – TREADMILL
------------------------------------------------------------------------------------------------------------------------------------------
#Schema SINGOLE – a 2 giorni dal precedente w.o. (Bench Press : singole)
------------------------------------------------------------------------------------------------------------------------------------------


#SQUAT
------------------------------------------------
20 x 10
-----------------------------------rec 2 min
30 x 8
-----------------------------------rec 2 min
40 x 6
-----------------------------------rec 2 min
50 x 5
-----------------------------------rec 2 min
60 x 4
-----------------------------------rec 2 min
70 x 3
-----------------------------------rec 2 min
80 x 2
-----------------------------------rec 2 min
90 x 1r x 5s - rec 2 min
------------------------------------------------


---------------------rest 10 min---------------------------------------------------------------------------------------------------------


#TREADMILL (tot. 15 minuti)
---------------------------------
- 8 km/h x 3 minuti
---------------------------------
- 10 km/h x 3 minuti
---------------------------------
- 10 km/h x 3 minuti x 10 %
---------------------------------
- 10 km/h x 3 minuti
---------------------------------
- 8 km/h x 3 minuti
---------------------------------


-------------------------------------------------------------------------------------------------------------------------------------------

123CocaButon456 24-02-2014 02:32 PM
Gio 20 feb 2014 – DEADLIFT + TREADMILL
------------------------------------------------------------------------------------------------------------------------------------------
#Schema SINGOLE - ad 1 giorno dal precedente w.o. (Squat : singole + Treadmill)
------------------------------------------------------------------------------------------------------------------------------------------


#DEADLIFT
------------------------------------------------
50 x 10
-----------------------------------rec 2 min
70 x 5
-----------------------------------rec 2 min
90 x 3
-----------------------------------rec 2 min
110 x 2
-----------------------------------rec 2 min
130 x 1r x 5s - rec 2 min
------------------------------------------------


---------------------rest 10 min---------------------------------------------------------------------------------------------------------


#TREADMILL (tot. 15 minuti)
---------------------------------
- 8 km/h x 3 minuti
---------------------------------
- 8 km/h x 6 minuti x 10 %
---------------------------------
- 10 km/h x 3 minuti
---------------------------------
- 8 km/h x 3 minuti
---------------------------------


--------------------------------------------------------------------------------------------------------------------------------------------

123CocaButon456 24-02-2014 02:33 PM
Ven 21 feb 2014 - BENCH PRESS - TREADMILL
------------------------------------------------------------------------------------------------------------------------------------------
#Schema SINGOLE - ad 1 giorno dal precedente w.o. (Deadlift : singole + Treadmill)
------------------------------------------------------------------------------------------------------------------------------------------


#BENCH PRESS
------------------------------------------------
20 x 10
-----------------------------------rec 2 min
30 x 8
-----------------------------------rec 2 min
40 x 6
-----------------------------------rec 2 min
50 x 4
-----------------------------------rec 2 min
60 x 3r x 5s - rec 2 min
------------------------------------------------
------------------------------------------------


---------------------rest 20 min---------------------------------------------------------------------------------------------------------


#TREADMILL
---------------------------------
- 8 km/h x 5 minuti
---------------------------------
- 10 km/h x 5 minuti
---------------------------------
- 10 km/h x 5 minuti x 10 %
---------------------------------
- 8 km/h x 3 minuti
---------------------------------


-------------------------------------------------------------------------------------------------------------------------------------------

123CocaButon456 24-02-2014 02:33 PM
Sab 22 feb 2014 – TREADMILL
------------------------------------------------------------------------------------------------------------------------------------------
#Treadmill - ad 1 giorno dal precedente w.o. (Bench Press : triple + Treadmill)
------------------------------------------------------------------------------------------------------------------------------------------

#TREADMILL
---------------------------------
- 8 km/h x 3 minuti
---------------------------------
- 10 km/h x 15 minuti
---------------------------------
- 8 km/h x 2 minuti
---------------------------------

--------------------------------------------------------------------------------------------------------------------------------------------

123CocaButon456 24-02-2014 02:34 PM
Dom 23 feb 2014 – SQUAT - TREADMILL
------------------------------------------------------------------------------------------------------------------------------------------
#Schema DOPPIE – ad 1 giorno dal precedente w.o. (Treadmill)
------------------------------------------------------------------------------------------------------------------------------------------


#SQUAT
------------------------------------------------
20 x 10
-----------------------------------rec 2 min
30 x 8
-----------------------------------rec 2 min
40 x 6
-----------------------------------rec 2 min
50 x 5
-----------------------------------rec 2 min
60 x 4
-----------------------------------rec 2 min
70 x 3
-----------------------------------rec 2 min
80 x 2r x 5s - rec 2 min
------------------------------------------------


---------------------rest 10 min---------------------------------------------------------------------------------------------------------


#TREADMILL
---------------------------------
- 8 km/h x 5 minuti
---------------------------------
- 10 km/h x 10 minuti
---------------------------------
- 8 km/h x 3 minuti
---------------------------------


-------------------------------------------------------------------------------------------------------------------------------------------

123CocaButon456 25-02-2014 11:24 PM
Mar 25 feb 2014 – DEADLIFT + TREADMILL
------------------------------------------------------------------------------------------------------------------------------------------
#Schema DOPPIE - a 2 giorni dal precedente w.o. (Squat : doppie + Treadmill)
------------------------------------------------------------------------------------------------------------------------------------------


#DEADLIFT
------------------------------------------------
50 x 10
-----------------------------------rec 2 min
70 x 5
-----------------------------------rec 2 min
90 x 3
-----------------------------------rec 2 min
110 x 2r x 5s - rec 2 min
------------------------------------------------


---------------------rest 10 min---------------------------------------------------------------------------------------------------------


#TREADMILL (tot. 15 minuti)
---------------------------------
- 8 km/h x 3 minuti
---------------------------------
- 10 km/h x 10 minuti
---------------------------------
- 8 km/h x 2 minuti
---------------------------------


--------------------------------------------------------------------------------------------------------------------------------------------


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Pagina 103 of 117 « Prima < 35393101102 103 104105113 > Ultimo »
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