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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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(#1621)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 42
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27-08-2014, 11:01 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) ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1622)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 42
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27-08-2014, 11:04 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) ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1623)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 42
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27-08-2014, 11:05 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) ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1624)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 42
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30-08-2014, 12:53 AM
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) ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1625)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 42
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31-08-2014, 01:36 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 ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1626)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 42
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31-08-2014, 08:36 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) ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1627)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 42
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01-09-2014, 11:06 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 % ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1628)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 42
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05-09-2014, 01:03 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 ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1629)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 42
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06-09-2014, 11:13 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) ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1630)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 42
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08-09-2014, 10:52 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) ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1631)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 42
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08-09-2014, 10:52 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 % ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1632)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 42
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11-09-2014, 09:49 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 ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1633)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 42
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12-09-2014, 09:45 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) ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1634)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 42
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14-09-2014, 08:21 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) ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1635)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 42
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14-09-2014, 08:22 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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