Diario di 123CocaButon456

123CocaButon456 · 17-09-2014, 12:19 AM

15 set 2014 - O.H. PRESS / ROW
------------------------------------------------------------------------------------------------------------------------------------------

# O.H. PRESS /superset/ ROW
------------------------------------------------
bomber barbell - kg x set x (press) + (row)
------------------------------------------------
25 x 1s x (1 + 2)
--------------------------------------rec 1 min
25 x 1s x (2 + 4)
--------------------------------------rec 1 min
25 x 1s x (3 + 6)
--------------------------------------rec 1 min
25 x 1s x (4 + 8)
--------------------------------------rec 1 min
25 x 1s x (5 + 10)
--------------------------------------rec 1 min
25 x 1s x (6 + 12)
--------------------------------------rec 1 min
25 x 1s x (7 + 14)
--------------------------------------rec 3 min
35 x 1s x (3 + 15)
--------------------------------------rec 3 min
25 x 1s x (10 + 20)
------------------------------------------------

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123CocaButon456 · 17-09-2014, 12:19 AM

16 set 2014 --- SQUAT - FRONT SQUAT - O.H. PRESS / ROW
------------------------------------------------------------------------------------------------------------------------------------------

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

# FRONT SQUAT
------------------------------------------------
bomber barbell
------------------------------------------------
25 x 10r x 3s - rec 2 min
------------------------------------------------

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

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

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

123CocaButon456 · 07:10 PM

17 set 2014 --- RUNNING - FRONT SQUAT - O.H. PRESS / ROW
------------------------------------------------------------------------------------------------------------------------------------------

# RUNNING (tot. 24 min)
------------------------------------------------
- corsa blanda x 10 minuti
------------------------------------------------
- 1 giro pista ciclabile 3 min 59 sec
------------------------------------------------
- corsa blanda x 10 minuti
------------------------------------------------

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

# FRONT SQUAT
------------------------------------------------
bomber barbell
------------------------------------------------
25 x 10r x 2s - rec 2 min
------------------------------------------------

-------------------------------------rest 2 min------------------------------------------------------------------------------------------

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

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

123CocaButon456 · 19-09-2014, 10:50 PM

18 set 2014 --- RUNNING - BENCH PRESS - O.H. PRESS / ROW
------------------------------------------------------------------------------------------------------------------------------------------

# RUNNING (tot. 24 min)
------------------------------------------------
- corsa blanda x 10 minuti
------------------------------------------------
- 1 giro pista ciclabile 3 min 45 sec
------------------------------------------------
- corsa blanda x 10 minuti
------------------------------------------------

------------------------------------rest 60 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 · 19-09-2014, 11:01 PM

19 set 2014 --- DEADLIFT - FRONT SQUAT - O.H. PRESS / ROW
------------------------------------------------------------------------------------------------------------------------------------------

#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 10 min------------------------------------------------------------------------------------------

# FRONT SQUAT
------------------------------------------------
bomber barbell
------------------------------------------------
25 x 5r x 1s
------------------------------------------------

-------------------------------------rest 2 min------------------------------------------------------------------------------------------

# O.H. PRESS /superset/ ROW
------------------------------------------------
bomber barbell - kg x set x (press) + (row)
------------------------------------------------
25 x 1s x (5 + 10)
------------------------------------------------

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

123CocaButon456 · 21-09-2014, 09:10 PM

21 set 2014 --- SQUAT - FRONT SQUAT - O.H. PRESS - DEADLIFT
------------------------------------------------------------------------------------------------------------------------------------------

# 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 12 min
90 x 1
------------------------------------------------

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

# FRONT SQUAT
------------------------------------------------
bomber barbell
------------------------------------------------
25 x 1
----------------------------------rec 5 min
45 x 1
----------------------------------rec 5 min
55 x 1
------------------------------------------------

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

# O.H. PRESS
------------------------------------------------
bomber barbell
------------------------------------------------
25 x 1
----------------------------------rec 5 min
40 x 3
------------------------------------------------

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

# DEADLIFT
------------------------------------------------
50 x 1
-----------------------------------rec 5 min
90 x 1
-----------------------------------rec 5 min
110 x 1
-----------------------------------rec 5 min
130 x 1r x 2s – rec 5 min
------------------------------------------------

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

**Doc** · 22-09-2014, 12:00 AM

I carichi stanno risalendo, si avvicina qualche competizione o qualche test massimale?

123CocaButon456 · 23-09-2014, 08:17 PM

Quote:

I carichi stanno risalendo, si avvicina qualche competizione o qualche test massimale?

no semplicemente nelle ultime settimane sono riuscito ad allenarmi con continuità, però già si prevedono le prossime 2 o 3 settimane in cui probabilmente non riuscirò a fare granchè :-(

spero per il 2015 di tornare a fare qualche garetta di powerlifting, oltre a qualche garetta di corsa su strada sui 10 km

grazie x essere passato !

123CocaButon456 · 08:20 PM

23 set 2014 --- RUNNING - CIRCUITI
------------------------------------------------------------------------------------------------------------------------------------------

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

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

#CIRCUITO 1 (sequenza 9 esercizi)
------------------------------------------------
- carico fisso 50 kg - no rest tra gli esercizi
------------------------------------------------
- Deadlift x 5 rep
----------------------------------------
- Mezzo stacco x 5 rep
----------------------------------------
- Rematore x 5 rep
----------------------------------------
- Stacco fino al ginocchio x 5 rep
----------------------------------------
- Pendlay row x 5 rep
----------------------------------------
- Stacco fino al ginocchio x 5 rep
----------------------------------------
- Rematore x 5 rep
----------------------------------------
- Mezzo stacco x 5 rep
----------------------------------------
- Deadlift x 5 rep
------------------------------------------------

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

#CIRCUITO 2 (sequenza 4 esercizi)
------------------------------------------------
- carico fisso 20 kg - no rest tra gli esercizi
------------------------------------------------
- Lento avanti x 5 rep
----------------------------------------
- Lento dietro x 5 rep
----------------------------------------
- Goodmorning x 10 rep
----------------------------------------
- Squat x 10 rep
------------------------------------------------

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

**Doc** · 23-09-2014, 11:34 PM

Quote:

Originariamente inviato da 123CocaButon456

spero per il 2015 di tornare a fare qualche garetta di powerlifting, oltre a qualche garetta di corsa su strada sui 10 km

grazie x essere passato !

Spero che tu ci riesca.

(Io leggo sempre il tuo diario per vedere come vai, però si capisce che in questo periodo sono prevalentemente allenamenti "di sussistenza" e quindi non ci sono grandi commenti da fare)

123CocaButon456 · 30-09-2014, 11:28 AM

27 set 2014 --- FRONT SQUAT - O.H. PRESS - ROW - CIRCUITO
------------------------------------------------------------------------------------------------------------------------------------------

# O.H. PRESS
------------------------------------------------
bomber barbell
------------------------------------------------
15 x 10r x 3s
----------------------------------
25 x 10r x 2s (a cedimento)
----------------------------------
35 x 3r x 3s (a cedimento)
------------------------------------------------

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

# FRONT SQUAT
------------------------------------------------
bomber barbell
------------------------------------------------
35 x 5r x 3s
------------------------------------------------

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

# ROW
------------------------------------------------
bomber barbell
------------------------------------------------
35 x 20r
------------------------------------------------

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

# ROW
------------------------------------------------
bomber barbell
------------------------------------------------
25 x 10r x 10s
------------------------------------------------

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

# O.H. PRESS
------------------------------------------------
bomber barbell
------------------------------------------------
25 x 5r x 5s
------------------------------------------------

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

# FRONT SQUAT
------------------------------------------------
bomber barbell
------------------------------------------------
25 x 10r x 3s
------------------------------------------------

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

#CIRCUITO (sequenza 5 esercizi x 1 set)
------------------------------------------------
- carico fisso 15 kg - no rest tra gli esercizi
------------------------------------------------
- O.H. press x 10 rep
----------------------------------------
- Row x 10 rep
----------------------------------------
- Frontsquat x 10 rep
----------------------------------------
- Row x 10 rep
----------------------------------------
- O.H. press x 10 rep
------------------------------------------------

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

123CocaButon456 · 30-09-2014, 11:29 AM

Quote:

Spero che tu ci riesca.

(Io leggo sempre il tuo diario per vedere come vai, però si capisce che in questo periodo sono prevalentemente allenamenti "di sussistenza" e quindi non ci sono grandi commenti da fare)

Grazie per l'augurio !

Neanche a dirlo sono di nuovo fermo ai box e non potrò riprendere gli allenamenti prima di un paio di settimane...ma chi la dura la vince

123CocaButon456 · 04-10-2014, 08:02 PM

4 ott 2014 - O.H. PRESS / ROW
------------------------------------------------------------------------------------------------------------------------------------------

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

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

123CocaButon456 · 06-10-2014, 09:40 AM

5 ott 2014 - O.H. PRESS / ROW
------------------------------------------------------------------------------------------------------------------------------------------

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

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

123CocaButon456 · 07-10-2014, 02:31 PM

6 ott 2014 - O.H. PRESS / ROW
------------------------------------------------------------------------------------------------------------------------------------------

# O.H. PRESS /superset/ ROW
------------------------------------------------
bomber barbell - kg x set x (press + row)
------------------------------------------------
15 x 4s x (10 + 20)
------------------------------------------------

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

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	(#1636)
123CocaButon456 All the Truth Member Messaggi: 1,690 Data registrazione: Nov 2009 Età: 41	17-09-2014, 12:19 AM 15 set 2014 - O.H. PRESS / ROW ------------------------------------------------------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ bomber barbell - kg x set x (press) + (row) ------------------------------------------------ 25 x 1s x (1 + 2) --------------------------------------rec 1 min 25 x 1s x (2 + 4) --------------------------------------rec 1 min 25 x 1s x (3 + 6) --------------------------------------rec 1 min 25 x 1s x (4 + 8) --------------------------------------rec 1 min 25 x 1s x (5 + 10) --------------------------------------rec 1 min 25 x 1s x (6 + 12) --------------------------------------rec 1 min 25 x 1s x (7 + 14) --------------------------------------rec 3 min 35 x 1s x (3 + 15) --------------------------------------rec 3 min 25 x 1s x (10 + 20) ------------------------------------------------ -------------------------------------------------------------------------------------------------------------------------------------------

	(#1637)
123CocaButon456 All the Truth Member Messaggi: 1,690 Data registrazione: Nov 2009 Età: 41	17-09-2014, 12:19 AM 16 set 2014 --- SQUAT - FRONT SQUAT - O.H. PRESS / ROW ------------------------------------------------------------------------------------------------------------------------------------------ # 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------------------------------------------------------------------------------------------ # FRONT SQUAT ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 10r x 3s - rec 2 min ------------------------------------------------ -------------------------------------rest 5 min------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ bomber barbell - kg x set x (press) + (row) ------------------------------------------------ 25 x 1s x (10 + 20) ------------------------------------------------ -------------------------------------------------------------------------------------------------------------------------------------------

	(#1638)
123CocaButon456 All the Truth Member Messaggi: 1,690 Data registrazione: Nov 2009 Età: 41	17-09-2014, 06:54 PM 17 set 2014 --- RUNNING - FRONT SQUAT - O.H. PRESS / ROW ------------------------------------------------------------------------------------------------------------------------------------------ # RUNNING (tot. 24 min) ------------------------------------------------ - corsa blanda x 10 minuti ------------------------------------------------ - 1 giro pista ciclabile 3 min 59 sec ------------------------------------------------ - corsa blanda x 10 minuti ------------------------------------------------ ------------------------------------rest 30 min------------------------------------------------------------------------------------------ # FRONT SQUAT ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 10r x 2s - rec 2 min ------------------------------------------------ -------------------------------------rest 2 min------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ bomber barbell - kg x set x (press) + (row) ------------------------------------------------ 25 x 1s x (10 + 20) ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- Ultima Modifica di 123CocaButon456 : 17-09-2014 07:10 PM.

	(#1639)
123CocaButon456 All the Truth Member Messaggi: 1,690 Data registrazione: Nov 2009 Età: 41	19-09-2014, 10:50 PM 18 set 2014 --- RUNNING - BENCH PRESS - O.H. PRESS / ROW ------------------------------------------------------------------------------------------------------------------------------------------ # RUNNING (tot. 24 min) ------------------------------------------------ - corsa blanda x 10 minuti ------------------------------------------------ - 1 giro pista ciclabile 3 min 45 sec ------------------------------------------------ - corsa blanda x 10 minuti ------------------------------------------------ ------------------------------------rest 60 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) ------------------------------------------------ -------------------------------------------------------------------------------------------------------------------------------------------

	(#1640)
123CocaButon456 All the Truth Member Messaggi: 1,690 Data registrazione: Nov 2009 Età: 41	19-09-2014, 11:01 PM 19 set 2014 --- DEADLIFT - FRONT SQUAT - O.H. PRESS / ROW ------------------------------------------------------------------------------------------------------------------------------------------ #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 10 min------------------------------------------------------------------------------------------ # FRONT SQUAT ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 5r x 1s ------------------------------------------------ -------------------------------------rest 2 min------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ bomber barbell - kg x set x (press) + (row) ------------------------------------------------ 25 x 1s x (5 + 10) ------------------------------------------------ -------------------------------------------------------------------------------------------------------------------------------------------

	(#1641)
123CocaButon456 All the Truth Member Messaggi: 1,690 Data registrazione: Nov 2009 Età: 41	21-09-2014, 09:10 PM 21 set 2014 --- SQUAT - FRONT SQUAT - O.H. PRESS - DEADLIFT ------------------------------------------------------------------------------------------------------------------------------------------ # 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 12 min 90 x 1 ------------------------------------------------ ------------------------------------rest 10 min------------------------------------------------------------------------------------------ # FRONT SQUAT ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 1 ----------------------------------rec 5 min 45 x 1 ----------------------------------rec 5 min 55 x 1 ------------------------------------------------ ------------------------------------rest 10 min------------------------------------------------------------------------------------------ # O.H. PRESS ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 1 ----------------------------------rec 5 min 40 x 3 ------------------------------------------------ ------------------------------------rest 10 min------------------------------------------------------------------------------------------ # DEADLIFT ------------------------------------------------ 50 x 1 -----------------------------------rec 5 min 90 x 1 -----------------------------------rec 5 min 110 x 1 -----------------------------------rec 5 min 130 x 1r x 2s – rec 5 min ------------------------------------------------ -------------------------------------------------------------------------------------------------------------------------------------------

	(#1642)
Doc All the Truth Member Messaggi: 11,284 Data registrazione: Sep 2009 Località: Lombardia Età: 58	22-09-2014, 12:00 AM I carichi stanno risalendo, si avvicina qualche competizione o qualche test massimale?

	(#1644)
123CocaButon456 All the Truth Member Messaggi: 1,690 Data registrazione: Nov 2009 Età: 41	23-09-2014, 08:18 PM 23 set 2014 --- RUNNING - CIRCUITI ------------------------------------------------------------------------------------------------------------------------------------------ # RUNNING ------------------------------------------------ - corsa blanda x 20 minuti ------------------------------------------------ ------------------------------------rest 30 min------------------------------------------------------------------------------------------ #CIRCUITO 1 (sequenza 9 esercizi) ------------------------------------------------ - carico fisso 50 kg - no rest tra gli esercizi ------------------------------------------------ - Deadlift x 5 rep ---------------------------------------- - Mezzo stacco x 5 rep ---------------------------------------- - Rematore x 5 rep ---------------------------------------- - Stacco fino al ginocchio x 5 rep ---------------------------------------- - Pendlay row x 5 rep ---------------------------------------- - Stacco fino al ginocchio x 5 rep ---------------------------------------- - Rematore x 5 rep ---------------------------------------- - Mezzo stacco x 5 rep ---------------------------------------- - Deadlift x 5 rep ------------------------------------------------ -------------------------------------rest 5 min------------------------------------------------------------------------------------------ #CIRCUITO 2 (sequenza 4 esercizi) ------------------------------------------------ - carico fisso 20 kg - no rest tra gli esercizi ------------------------------------------------ - Lento avanti x 5 rep ---------------------------------------- - Lento dietro x 5 rep ---------------------------------------- - Goodmorning x 10 rep ---------------------------------------- - Squat x 10 rep ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- Ultima Modifica di 123CocaButon456 : 23-09-2014 08:20 PM.

	(#1646)
123CocaButon456 All the Truth Member Messaggi: 1,690 Data registrazione: Nov 2009 Età: 41	30-09-2014, 11:28 AM 27 set 2014 --- FRONT SQUAT - O.H. PRESS - ROW - CIRCUITO ------------------------------------------------------------------------------------------------------------------------------------------ # O.H. PRESS ------------------------------------------------ bomber barbell ------------------------------------------------ 15 x 10r x 3s ---------------------------------- 25 x 10r x 2s (a cedimento) ---------------------------------- 35 x 3r x 3s (a cedimento) ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------ # FRONT SQUAT ------------------------------------------------ bomber barbell ------------------------------------------------ 35 x 5r x 3s ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------ # ROW ------------------------------------------------ bomber barbell ------------------------------------------------ 35 x 20r ------------------------------------------------ --------------------------------------rest 6 ore------------------------------------------------------------------------------------------ # ROW ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 10r x 10s ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------ # O.H. PRESS ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 5r x 5s ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------ # FRONT SQUAT ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 10r x 3s ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------ #CIRCUITO (sequenza 5 esercizi x 1 set) ------------------------------------------------ - carico fisso 15 kg - no rest tra gli esercizi ------------------------------------------------ - O.H. press x 10 rep ---------------------------------------- - Row x 10 rep ---------------------------------------- - Frontsquat x 10 rep ---------------------------------------- - Row x 10 rep ---------------------------------------- - O.H. press x 10 rep ------------------------------------------------ -------------------------------------------------------------------------------------------------------------------------------------------

	(#1648)
123CocaButon456 All the Truth Member Messaggi: 1,690 Data registrazione: Nov 2009 Età: 41	04-10-2014, 08:02 PM 4 ott 2014 - O.H. PRESS / ROW ------------------------------------------------------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ bomber barbell - kg x set x (press + row) ------------------------------------------------ 15 x 3s x (10 + 20) ------------------------------------------------ -------------------------------------------------------------------------------------------------------------------------------------------

	(#1649)
123CocaButon456 All the Truth Member Messaggi: 1,690 Data registrazione: Nov 2009 Età: 41	06-10-2014, 09:40 AM 5 ott 2014 - O.H. PRESS / ROW ------------------------------------------------------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ bomber barbell - kg x set x (press + row) ------------------------------------------------ 15 x 3s x (10 + 20) ------------------------------------------------ -------------------------------------------------------------------------------------------------------------------------------------------

	(#1650)
123CocaButon456 All the Truth Member Messaggi: 1,690 Data registrazione: Nov 2009 Età: 41	07-10-2014, 02:31 PM 6 ott 2014 - O.H. PRESS / ROW ------------------------------------------------------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ bomber barbell - kg x set x (press + row) ------------------------------------------------ 15 x 4s x (10 + 20) ------------------------------------------------ -------------------------------------------------------------------------------------------------------------------------------------------