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| Work in Progress Dove postare il proprio programma di preparazione atletica, le proprie esperienze, il proprio diario personale.
Ciao amico visitatore, cosa aspetti? Apri una discussione subito nella sezione Work in Progress |
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LinkBack | Strumenti Discussione | Modalità Visualizzazione |
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(#1531)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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01-02-2014, 09:43 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 -------------------- ------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1532)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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04-02-2014, 10:23 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 -------------------- ------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1533)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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11-02-2014, 05:21 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 ------------------------------------------------ --------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1534)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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11-02-2014, 11:22 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 --------------------------------- ------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1535)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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13-02-2014, 01:12 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 --------------------------------- -------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1536)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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15-02-2014, 11:34 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 ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1537)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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16-02-2014, 01:30 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 --------------------------------- ------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1538)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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17-02-2014, 09:39 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 ------------------------------------------------ -------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1539)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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18-02-2014, 09:45 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 ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1540)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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20-02-2014, 04:46 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 --------------------------------- ------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1541)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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24-02-2014, 03:32 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 --------------------------------- -------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1542)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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24-02-2014, 03:33 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 --------------------------------- ------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1543)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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24-02-2014, 03:33 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 --------------------------------- -------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1544)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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24-02-2014, 03:34 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 --------------------------------- ------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1545)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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26-02-2014, 12:24 AM
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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