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123CocaButon456 27-08-2014 10:01 PM
26 ago 2014 - RUNNING - O.H. PRESS / ROW
------------------------------------------------------------------------------------------------------------------------------------------


# RUNNING
------------------------------------------------
- corsa blanda x 20 minuti
------------------------------------------------


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


# O.H. PRESS /superset/ ROW
------------------------------------------------
bomber barbell - kg x set x (press) + (row)
------------------------------------------------
15 x 1s x (5 + 10)
--------------------------------------rec 2 min
15 x 1s x (10 + 20)
--------------------------------------rec 2 min
15 x 1s x (15 + 30)
------------------------------------------------


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

123CocaButon456 27-08-2014 10:04 PM
26 ago 2014 - RUNNING - O.H. PRESS / ROW
------------------------------------------------------------------------------------------------------------------------------------------


# RUNNING
------------------------------------------------
- corsa blanda x 20 minuti
------------------------------------------------


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


# O.H. PRESS /superset/ ROW
------------------------------------------------
bomber barbell - kg x set x (press) + (row)
------------------------------------------------
15 x 1s x (5 + 10)
--------------------------------------rec 2 min
15 x 1s x (10 + 20)
--------------------------------------rec 2 min
15 x 1s x (15 + 30)
------------------------------------------------


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

123CocaButon456 27-08-2014 10:05 PM
27 ago 2014 --- RUNNING - BENCH PRESS - O.H. PRESS / ROW
------------------------------------------------------------------------------------------------------------------------------------------


# RUNNING
------------------------------------------------
- corsa blanda x 20 minuti
------------------------------------------------


------------------------------------rest 40 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 10 min------------------------------------------------------------------------------------------


# O.H. PRESS /superset/ ROW
------------------------------------------------
bomber barbell - kg x set x (press) + (row)
------------------------------------------------
15 x 1s x (5 + 10)
--------------------------------------rec 2 min
25 x 1s x (5 + 10)
--------------------------------------rec 2 min
35 x 1s x (5 + 30)
--------------------------------------rec 2 min
15 x 1s x (10 + 20)
------------------------------------------------


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

123CocaButon456 29-08-2014 11:53 PM
29 ago 2014 - RUNNING - O.H. PRESS / ROW
------------------------------------------------------------------------------------------------------------------------------------------


# RUNNING
-------------------------------------------------
pista ciclabile
-------------------------------------------------
- distanza 10.26 km
- durata 01:04:03
- vel media 9.6 km/h
-------------------------------------------------
- salite 113 metri
- discese 109 metri
-------------------------------------------------
- ritmo medio 6:14 min/km
-------------------------------------------------
- km + lento: 6:32 min/km (9° km)
-------------------------------------------------
- km + veloce: 5:29 min/km (6° km)
-------------------------------------------------
- ritmo 01° km 6:21 min/km
- ritmo 02° km 6:02 min/km
- ritmo 03° km 6:12 min/km
- ritmo 04° km 6:15 min/km
- ritmo 05° km 6:20 min/km
- ritmo 06° km 5:29 min/km
- ritmo 07° km 6:21 min/km
- ritmo 08° km 6:19 min/km
- ritmo 09° km 6:32 min/km
- ritmo 10° km 6:26 min/km
-------------------------------------------------


------------------------------------rest 90 min------------------------------------------------------------------------------------------


# O.H. PRESS /superset/ ROW
------------------------------------------------
bomber barbell - kg x set x (press) + (row)
------------------------------------------------
15 x 1s x (20 + 40)
------------------------------------------------


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

123CocaButon456 31-08-2014 12:36 AM
30 ago 2014 --- RUNNING - SQUAT - BENCH PRESS - DEADLIFT - O.H. PRESS / ROW
------------------------------------------------------------------------------------------------------------------------------------------


# RUNNING
------------------------------------------------
- corsa blanda x 30 minuti
------------------------------------------------


------------------------------------rest 30 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 2s x (10 + 20) – rec 2 min
------------------------------------------------


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

123CocaButon456 31-08-2014 07:36 PM
31 ago 2014 - RUNNING - O.H. PRESS / ROW
------------------------------------------------------------------------------------------------------------------------------------------


# RUNNING
------------------------------------------------
- corsa blanda x 30 minuti
------------------------------------------------


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


# O.H. PRESS /superset/ ROW
------------------------------------------------
bomber barbell - kg x set x (press) + (row)
------------------------------------------------
15 x 3s x (10 + 20) – rec 2 min
------------------------------------------------


--------------------------------------rest 6 ore------------------------------------------------------------------------------------------


# O.H. PRESS /superset/ ROW
------------------------------------------------
bomber barbell - kg x set x (press) + (row)
------------------------------------------------
15 x 2s x (10 + 20) – rec 2 min
------------------------------------------------


------------------------------------rest 45 min------------------------------------------------------------------------------------------


# RUNNING
------------------------------------------------
- corsa blanda x 20 minuti
------------------------------------------------


------------------------------------rest 30 min------------------------------------------------------------------------------------------


# O.H. PRESS /superset/ ROW
------------------------------------------------
bomber barbell - kg x set x (press) + (row)
------------------------------------------------
15 x 1s x (20 + 40)
------------------------------------------------


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

123CocaButon456 01-09-2014 10:06 PM
1 set 2014 --- BENCH PRESS - O.H. PRESS / ROW - TREADMILL
------------------------------------------------------------------------------------------------------------------------------------------


# 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------------------------------------------------------------------------------------------


# O.H. PRESS /superset/ ROW
------------------------------------------------
bomber barbell - kg x set x (press) + (row)
------------------------------------------------
15 x 3s x (10 + 20) - rec 2 min
------------------------------------------------


-------------------------------------rest 5 min-------------------------------------------------------------------------------------------


# TREADMILL (tot. 5 minuti)
------------------------------------------------
- 8 km/h x 5 minuti x 10 %
------------------------------------------------


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

123CocaButon456 05-09-2014 12:03 AM
4 set 2014 --- SQUAT - O.H. PRESS / ROW - TREADMILL
------------------------------------------------------------------------------------------------------------------------------------------


# SQUAT
------------------------------------------------
20 x 10r
-----------------------------------rec 2 min
30 x 8r
-----------------------------------rec 2 min
40 x 6r
-----------------------------------rec 2 min
50 x 5r x 3s – rec 1 min
-----------------------------------rec 2 min
60 x 4r x 3s – rec 1 min
-----------------------------------rec 2 min
70 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 (5 + 10)
--------------------------------------rec 2 min
25 x 1s x (5 + 10)
--------------------------------------rec 2 min
35 x 1s x (5 + 10)
------------------------------------------------


------------------------------------rest 30 min-------------------------------------------------------------------------------------------


# TREADMILL
------------------------------------------------
- 8 km/h x 30 minuti
------------------------------------------------


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

123CocaButon456 06-09-2014 10:13 PM
6 set 2014 --- TREADMILL - BENCH PRESS - O.H. PRESS / ROW
------------------------------------------------------------------------------------------------------------------------------------------


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


-------------------------------------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 5r x 3s – rec 1 min
-----------------------------------rec 2 min
55 x 4r x 3s – rec 1 min
-----------------------------------rec 2 min
60 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)
------------------------------------------------


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

123CocaButon456 08-09-2014 09:52 PM
7 set 2014 --- RUNNING - DEADLIFT - O.H. PRESS / ROW
------------------------------------------------------------------------------------------------------------------------------------------


# RUNNING
------------------------------------------------
- corsa blanda x 30 minuti
------------------------------------------------


------------------------------------rest 10 ore------------------------------------------------------------------------------------------


#DEADLIFT
------------------------------------------------
50 x 5r x 3s – rec 1 min
-----------------------------------rec 2 min
70 x 4r x 3s – rec 1 min
-----------------------------------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 (20 + 40)
------------------------------------------------


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

123CocaButon456 08-09-2014 09:52 PM
8 set 2014 --- BENCH PRESS - O.H. PRESS / ROW - TREADMILL
------------------------------------------------------------------------------------------------------------------------------------------


# BENCH PRESS
------------------------------------------------
20 x 10r
-----------------------------------rec 2 min
30 x 8r
-----------------------------------rec 2 min
40 x 6r
-----------------------------------rec 2 min
50 x 5r x 3s – rec 1 min
-----------------------------------rec 2 min
55 x 4r x 3s – rec 1 min
-----------------------------------rec 2 min
60 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 (20 + 40)
------------------------------------------------


-------------------------------------rest 5 min-------------------------------------------------------------------------------------------


# TREADMILL (tot. 10 minuti)
------------------------------------------------
- 8 km/h x 5 minuti x 10 %
-----------------------------------rec 2 min
- 6 km/h x 5 minuti x 10 %
------------------------------------------------


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

123CocaButon456 11-09-2014 08:49 AM
10 set 2014 --- SQUAT - O.H. PRESS / ROW - TREADMILL
------------------------------------------------------------------------------------------------------------------------------------------


# SQUAT
------------------------------------------------
20 x 10r
-----------------------------------rec 2 min
30 x 8r
-----------------------------------rec 2 min
40 x 6r
-----------------------------------rec 2 min
50 x 5r x 3s – rec 1 min
-----------------------------------rec 2 min
60 x 4r x 3s – rec 1 min
-----------------------------------rec 2 min
70 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 (20 + 40)
------------------------------------------------


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


# TREADMILL
------------------------------------------------
- 6 km/h x 10% x 10 minuti
------------------------------------------------


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

123CocaButon456 12-09-2014 08:45 AM
11 set 2014 - RUNNING - O.H. PRESS / ROW
------------------------------------------------------------------------------------------------------------------------------------------


# RUNNING
------------------------------------------------
- corsa blanda x 30 minuti
------------------------------------------------


------------------------------------rest 90 min------------------------------------------------------------------------------------------


# O.H. PRESS /superset/ ROW
------------------------------------------------
bomber barbell - kg x set x (press) + (row)
------------------------------------------------
15 x 1s x (5 + 10)
--------------------------------------rec 2 min
20 x 1s x (5 + 10)
--------------------------------------rec 2 min
25 x 1s x (5 + 10)
--------------------------------------rec 2 min
30 x 1s x (5 + 10)
--------------------------------------rec 2 min
35 x 1s x (5 + 10)
--------------------------------------rec 7 min
40 x 1s x (3 + 6)
--------------------------------------rec 5 min
45 x 1s x (2 + 10)
------------------------------------------------


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

123CocaButon456 14-09-2014 07:21 PM
13 set 2014 --- RUNNING - BENCH PRESS - O.H. PRESS / ROW
------------------------------------------------------------------------------------------------------------------------------------------


# RUNNING
------------------------------------------------
- corsa blanda x 30 minuti
------------------------------------------------


------------------------------------rest 30 min------------------------------------------------------------------------------------------


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


-------------------------------------rest 5 min------------------------------------------------------------------------------------------


# O.H. PRESS /superset/ ROW
------------------------------------------------
bomber barbell - kg x set x (press) + (row)
------------------------------------------------
25 x 1s x (10 + 20)
------------------------------------------------


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

123CocaButon456 14-09-2014 07:22 PM
14 set 2014 --- DEADLIFT - O.H. PRESS / ROW - RUNNING
------------------------------------------------------------------------------------------------------------------------------------------


#DEADLIFT
------------------------------------------------
50 x 5r x 3s – rec 1 min
-----------------------------------rec 2 min
70 x 4r x 3s – rec 1 min
-----------------------------------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)
------------------------------------------------
25 x 2s x (5 + 10) – rec 1 min
------------------------------------------------


------------------------------------rest 15 min-------------------------------------------------------------------------------------------


# RUNNING
------------------------------------------------
- corsa blanda x 20 minuti
------------------------------------------------


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


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Pagina 109 of 117 « Prima < 95999107108 109 110111 > Ultimo »
Visualizza 40 messaggi di questa discussione su una pagina

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