 |
 |
|
|
|
|||||||
| 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 |
 |
|
|
LinkBack | Strumenti Discussione | Modalità Visualizzazione |
|
(#1606)
|
|
All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
|
17-07-2014, 11:55 PM
17 lug 2014 – LEGGERO: SQUAT - BENCH PRESS - TREADMILL ------------------------------------------------------------------------------------------------------------------------------------------ # schema squat: 50 x 5r x 6s (6 sets perchè a 3 giorni dal precedente wo) ------------------------------------------------------------------------------------------------------------------------------------------ # schema bench press: 50 x 5r x 6s (6 sets perchè a 3 giorni dal precedente wo) ------------------------------------------------------------------------------------------------------------------------------------------ # treadmill: 10 min (a 3 giorni dal precedente wo running / treadmill) ------------------------------------------------------------------------------------------------------------------------------------------ #SQUAT ------------------------------------------------ 20 x 10 -----------------------------------rec 2 min 30 x 8 -----------------------------------rec 2 min 40 x 6 -----------------------------------rec 2 min 50 x 5r x 6s - rec 2 min ------------------------------------------------ -------------------------------------rest 5 min------------------------------------------------------------------------------------------ #BENCH PRESS ------------------------------------------------ 20 x 10 -----------------------------------rec 2 min 30 x 8 -----------------------------------rec 2 min 40 x 6 -----------------------------------rec 2 min 50 x 5r x 6s - rec 2 min ------------------------------------------------ -------------------------------------rest 5 min------------------------------------------------------------------------------------------ #TREADMILL (tot. 10 minuti) ------------------------------------------------ - 6 km/h x 10 minuti x 10 % ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
|
|
|
|
|
(#1607)
|
|
All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
|
22-07-2014, 12:36 AM
21 lug 2014 --- SQUAT - O.H. PRESS / ROW - 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 2 -----------------------------------rec 2 min 90 x 1r x 5s - rec 2 min ------------------------------------------------ -------------------------------------rest 5 min------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ (bomber barbell) – kg x (press) + (row) ------------------------------------------------ 15 x 10 + 20 -----------------------------------rec 2 min 25 x 8 + 16 -----------------------------------rec 2 min 35 x 6 + 12 ------------------------------------------------ -------------------------------------rest 5 min------------------------------------------------------------------------------------------- # TREADMILL (tot. 10 minuti) ------------------------------------------------ - 6 km/h x 10 minuti x 10 % ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
|
|
|
|
|
(#1608)
|
|
All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
|
24-07-2014, 12:30 AM
23 lug 2014 --- BENCH PRESS - O.H. PRESS / ROW ------------------------------------------------------------------------------------------------------------------------------------------ # BENCH PRESS ------------------------------------------------ 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 3r x 5s - rec 2 min ------------------------------------------------ -------------------------------------rest 5 min------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ (bomber barbell) – kg x (press) + (row) ------------------------------------------------ 15 x 5s x (10 + 20) - rec 2 min ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
|
|
|
|
|
(#1609)
|
|
All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
|
25-07-2014, 10:58 PM
25 lug 2014 --- SQUAT - O.H. PRESS / ROW - RUNNING ------------------------------------------------------------------------------------------------------------------------------------------ # 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 5 min------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ (bomber barbell) – kg x (press) + (row) ------------------------------------------------ 15 x 5 + 10 -----------------------------------rec 2 min 25 x 5 + 10 -----------------------------------rec 2 min 35 x 5 + 10 ------------------------------------------------ ------------------------------------rest 40 min------------------------------------------------------------------------------------------- # RUNNING ------------------------------------------------ - corsa blanda percorso misto x 30 minuti ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
|
|
|
|
|
(#1610)
|
|
All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
|
26-07-2014, 04:01 PM
26 lug 2014 --- BENCH PRESS - O.H. PRESS / ROW - RUNNING ------------------------------------------------------------------------------------------------------------------------------------------ # BENCH PRESS ------------------------------------------------ 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 3r x 5s - rec 2 min ------------------------------------------------ -------------------------------------rest 5 min------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ (bomber barbell) – kg x (press) + (row) ------------------------------------------------ 15 x 20 + 40 ------------------------------------------------ ------------------------------------rest 40 min------------------------------------------------------------------------------------------- # RUNNING ------------------------------------------------ - corsa blanda percorso misto x 25 minuti ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
|
|
|
|
|
(#1611)
|
|
All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
|
27-07-2014, 09:44 PM
27 lug 2014 --- DEADLIFT - O.H. PRESS / ROW - RUNNING - O.H. PRESS / ROW ------------------------------------------------------------------------------------------------------------------------------------------ # DEADLIFT ------------------------------------------------ 50 x 8 -----------------------------------rec 2 min 70 x 6 -----------------------------------rec 2 min 90 x 4 -----------------------------------rec 2 min 100 x 2 -----------------------------------rec 2 min 110 x 1r x 5s - rec 2 min ------------------------------------------------ -------------------------------------rest 5 min------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ (bomber barbell) – kg x (press) + (row) ------------------------------------------------ 15 x 2s x (10 + 20) ------------------------------------------------ --------------------------------------rest 4 ore------------------------------------------------------------------------------------------- # RUNNING ------------------------------------------------ - corsa blanda percorso misto x 30 minuti ------------------------------------------------ ------------------------------------rest 15 min------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ (bomber barbell) – kg x (press) + (row) ------------------------------------------------ 15 x 5s x (5 + 10) ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
|
|
|
|
|
(#1612)
|
|
All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
|
30-07-2014, 12:48 AM
28 lug 2014 --- O.H. PRESS / ROW - RUNNING ------------------------------------------------------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ (bomber barbell) – kg x (press) + (row) ------------------------------------------------ 15 x 5s x (10 + 20) - rec 2 min ------------------------------------------------ --------------------------------------rest 6 ore------------------------------------------------------------------------------------------- # RUNNING ------------------------------------------------ - corsa blanda percorso misto x 20 minuti ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
|
|
|
|
|
(#1613)
|
|
All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
|
19-08-2014, 09:48 PM
17 ago 2014 --- SQUAT - O.H. PRESS / ROW ------------------------------------------------------------------------------------------------------------------------------------------ # SQUAT ------------------------------------------------ 20 x 10r x 3s – rec 1 min -----------------------------------rec 2 min 30 x 9r x 3s – rec 1 min -----------------------------------rec 2 min 40 x 8r x 3s – rec 1 min ------------------------------------------------ -------------------------------------rest 5 min------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ bomber barbell - kg x set x (press) + (row) ------------------------------------------------ 15 x 1s x (10 + 20) ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
|
|
|
|
|
(#1614)
|
|
All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
|
19-08-2014, 09:53 PM
18 ago 2014 --- BENCH PRESS - O.H. PRESS / ROW - TREADMILL ------------------------------------------------------------------------------------------------------------------------------------------ # BENCH PRESS ------------------------------------------------ 20 x 8r x 3s – rec 1 min -----------------------------------rec 2 min 30 x 7r x 3s – rec 1 min -----------------------------------rec 2 min 40 x 6r x 3s – rec 1 min ------------------------------------------------ ------------------------------------rest 10 min------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ bomber barbell - kg x set x (press) + (row) ------------------------------------------------ 15 x 2s x (10 + 20) - rec 2 min ------------------------------------------------ -------------------------------------rest 5 min------------------------------------------------------------------------------------------- # TREADMILL (tot. 10 minuti) ------------------------------------------------ - 6 km/h x 10 minuti x 10 % ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
|
|
|
|
|
(#1615)
|
|
All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
|
19-08-2014, 09:58 PM
18 ago 2014 --- BENCH PRESS - O.H. PRESS / ROW - TREADMILL ------------------------------------------------------------------------------------------------------------------------------------------ # BENCH PRESS ------------------------------------------------ 20 x 8r x 3s – rec 1 min -----------------------------------rec 2 min 30 x 7r x 3s – rec 1 min -----------------------------------rec 2 min 40 x 6r x 3s – rec 1 min ------------------------------------------------ ------------------------------------rest 10 min------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ bomber barbell - kg x set x (press) + (row) ------------------------------------------------ 15 x 2s x (10 + 20) - rec 2 min ------------------------------------------------ -------------------------------------rest 5 min------------------------------------------------------------------------------------------- # TREADMILL (tot. 10 minuti) ------------------------------------------------ - 6 km/h x 10 minuti x 10 % ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
|
|
|
|
|
(#1616)
|
|
All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
|
19-08-2014, 10:08 PM
19 ago 2014 --- O.H. PRESS / ROW ------------------------------------------------------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ bomber barbell - kg x set x (press) + (row) ------------------------------------------------ 15 x 3s x (10 + 20) - rec 2 min ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
|
|
|
|
|
(#1617)
|
|
All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
|
22-08-2014, 03:58 PM
20 ago 2014 - DEADLIFT - O.H. PRESS / ROW - RUNNING ------------------------------------------------------------------------------------------------------------------------------------------ #DEADLIFT ------------------------------------------------ 50 x 8r x 3s – rec 1 min -----------------------------------rec 2 min 60 x 7r x 3s – rec 1 min -----------------------------------rec 2 min 70 x 6r x 3s – rec 1 min ------------------------------------------------ -------------------------------------rest 5 min------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ bomber barbell - kg x set x (press) + (row) ------------------------------------------------ 15 x 3s x (10 + 20) - rec 2 min ------------------------------------------------ ------------------------------------rest 20 min------------------------------------------------------------------------------------------- # RUNNING (tot. 35 min) ------------------------------------------------ - corsa blanda x 23 minuti ------------------------------------------------ - 1 giro pista ciclabile 3 min 50 sec ------------------------------------------------ - corsa blanda x 8 minuti ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
|
|
|
|
|
(#1618)
|
|
All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
|
22-08-2014, 04:01 PM
21 ago 2014 --- O.H. PRESS / ROW ------------------------------------------------------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ bomber barbell - kg x set x (press) + (row) ------------------------------------------------ 15 x 1s x (10 + 20) --------------------------------------rec 2 min 19 x 1s x (9 + 18) --------------------------------------rec 2 min 23 x 1s x (8 + 16) --------------------------------------rec 2 min 27 x 1s x (7 + 14) --------------------------------------rec 2 min 31 x 1s x (6 + 12) --------------------------------------rec 2 min 35 x 1s x (5 + 10) ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
|
|
|
|
|
(#1619)
|
|
All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
|
26-08-2014, 12:42 AM
22 ago 2014 - RUNNING - O.H. PRESS / ROW ------------------------------------------------------------------------------------------------------------------------------------------ # RUNNING ------------------------------------------------ - corsa blanda x 30 minuti ------------------------------------------------ ------------------------------------rest 40 min------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ bomber barbell - kg x set x (press) + (row) ------------------------------------------------ 15 x 5s x (10 + 20) - rec 2 min ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
|
|
|
|
|
(#1620)
|
|
All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
|
26-08-2014, 12:43 AM
25 ago 2014 --- RUNNING - SQUAT - BENCH PRESS - DEADLIFT - O.H. PRESS / ROW - TREADMILL ------------------------------------------------------------------------------------------------------------------------------------------ # RUNNING ------------------------------------------------ - corsa blanda x 25 minuti ------------------------------------------------ ------------------------------------rest 45 min------------------------------------------------------------------------------------------ # SQUAT ------------------------------------------------ 20 x 10r -----------------------------------rec 2 min 30 x 8r -----------------------------------rec 2 min 40 x 6r -----------------------------------rec 2 min 50 x 3r x 3s – rec 1 min -----------------------------------rec 2 min 60 x 3r x 3s – rec 1 min ------------------------------------------------ -------------------------------------rest 5 min------------------------------------------------------------------------------------------ # BENCH PRESS ------------------------------------------------ 20 x 10r -----------------------------------rec 2 min 30 x 8r -----------------------------------rec 2 min 40 x 6r -----------------------------------rec 2 min 50 x 3r x 3s – rec 1 min -----------------------------------rec 2 min 60 x 3r x 3s – rec 1 min ------------------------------------------------ -------------------------------------rest 5 min------------------------------------------------------------------------------------------ #DEADLIFT ------------------------------------------------ 50 x 5r -----------------------------------rec 2 min 70 x 4r -----------------------------------rec 2 min 90 x 3r x 3s – rec 1 min ------------------------------------------------ -------------------------------------rest 5 min------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ bomber barbell - kg x set x (press) + (row) ------------------------------------------------ 15 x 1s x (10 + 20) ------------------------------------------------ -------------------------------------rest 5 min------------------------------------------------------------------------------------------- # TREADMILL (tot. 5 minuti) ------------------------------------------------ - 6 km/h x 5 minuti x 10 % ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
|
|
|
Modalità lineare
