27 ott 2014 --- SQUAT - DEADLIFT - Treadmill
---------------------------------------------------------------------------------------------------------------------------------------------------------- # SQUAT ------------------------------------------------ 20 x 10 -----------------------------------rec 2 min 30 x 10 -----------------------------------rec 2 min 40 x 10 -----------------------------------rec 2 min 50 x 1 -----------------------------------rec 2 min 60 x 1 -----------------------------------rec 2 min 70 x 1 -----------------------------------rec 2 min 72 x 1r x 10s - rec 1 min ------------------------------------------------ ------------------------------------rest 5 min------------------------------------------------------------------------------------------ # DEADLIFT ------------------------------------------------ 50 x 1 -----------------------------------rec 2 min 70 x 1 -----------------------------------rec 2 min 90 x 1 -----------------------------------rec 2 min 92 x 1r x 10s - rec 1 min ------------------------------------------------ -----------------------------------rest 20 min------------------------------------------------------------------------------------------- # TREADMILL (tot. 20 minuti) ------------------------------------------------ - 8 km/h x 5 minuti ----------------------------------- - 8 km/h x 5 minuti x 10 % ----------------------------------- - 8 km/h x 10 minuti ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
30 ott 2014 --- BENCH PRESS - Treadmill
---------------------------------------------------------------------------------------------------------------------------------------------------------- # BENCH PRESS ------------------------------------------------ 20 x 10 -----------------------------------rec 2 min 30 x 10 -----------------------------------rec 2 min 40 x 10 -----------------------------------rec 2 min 50 x 1 -----------------------------------rec 2 min 60 x 1 -----------------------------------rec 2 min 70 x 1 -----------------------------------rec 2 min 71 x 1r x 10s - rec 1 min ------------------------------------------------ -----------------------------------rest 25 min------------------------------------------------------------------------------------------- # TREADMILL (tot. 13 minuti) ------------------------------------------------ - 10 km/h x 5 minuti ----------------------------------- - 10 km/h x 3 minuti x 10 % ----------------------------------- - 10 km/h x 5 minuti ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
31 ott 2014 --- ROW - PRESS
---------------------------------------------------------------------------------------------------------------------------------------------------------- # ROW ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 10r x 10s - rec 1 min ------------------------------------------------ ------------------------------------rest 2 min------------------------------------------------------------------------------------------ # O.H. PRESS ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 5r x 10s - rec 1 min ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
1 nov 2014 --- ROW - PRESS - Running
---------------------------------------------------------------------------------------------------------------------------------------------------------- # ROW ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 10r x 10s - rec 1 min ------------------------------------------------ ------------------------------------rest 2 min------------------------------------------------------------------------------------------ # O.H. PRESS ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 5r x 5s - rec 1 min ------------------------------------------------ -----------------------------------rest 45 min------------------------------------------------------------------------------------------- # RUNNING ------------------------------------------------ - corsa blanda x 30 minuti ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
2 nov 2014 --- SQUAT - DEADLIFT
---------------------------------------------------------------------------------------------------------------------------------------------------------- # SQUAT ------------------------------------------------ 20 x 10 -----------------------------------rec 2 min 30 x 10 -----------------------------------rec 2 min 40 x 10 -----------------------------------rec 2 min 50 x 1 -----------------------------------rec 2 min 60 x 1 -----------------------------------rec 2 min 70 x 1 -----------------------------------rec 2 min 74 x 1r x 10s - rec 1 min ------------------------------------------------ ------------------------------------rest 5 min------------------------------------------------------------------------------------------ # DEADLIFT ------------------------------------------------ 50 x 1 -----------------------------------rec 2 min 70 x 1 -----------------------------------rec 2 min 90 x 1 -----------------------------------rec 2 min 94 x 1r x 10s - rec 1 min ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
3 nov 2014 --- BENCH PRESS - Treadmill
---------------------------------------------------------------------------------------------------------------------------------------------------------- # BENCH PRESS ------------------------------------------------ 20 x 10 -----------------------------------rec 2 min 30 x 10 -----------------------------------rec 2 min 40 x 10 -----------------------------------rec 2 min 50 x 1 -----------------------------------rec 2 min 60 x 1 -----------------------------------rec 2 min 70 x 1 -----------------------------------rec 2 min 72 x 1r x 10s - rec 1 min ------------------------------------------------ -----------------------------------rest 15 min------------------------------------------------------------------------------------------- # TREADMILL ------------------------------------------------ - 10 km/h x 30 minuti ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
4 nov 2014 --- ROW - PRESS - Treadmill
---------------------------------------------------------------------------------------------------------------------------------------------------------- # ROW ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 10r x 10s - rec 1 min ------------------------------------------------ ------------------------------------rest 2 min------------------------------------------------------------------------------------------ # O.H. PRESS ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 5r x 5s - rec 1 min ------------------------------------------------ -----------------------------------rest 15 min------------------------------------------------------------------------------------------- # TREADMILL ------------------------------------------------ - 10 km/h x 15 minuti ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
5 nov 2014 --- ROW - PRESS
---------------------------------------------------------------------------------------------------------------------------------------------------------- # ROW ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 10r x 10s - rec 1 min ------------------------------------------------ ------------------------------------rest 2 min------------------------------------------------------------------------------------------ # O.H. PRESS ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 5r x 10s - rec 1 min ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
6 nov 2014 --- Treadmill
---------------------------------------------------------------------------------------------------------------------------------------------------------- # TREADMILL ------------------------------------------------ - 10 km/h x 20 minuti ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
8 nov 2014 --- SQUAT - DEADLIFT
---------------------------------------------------------------------------------------------------------------------------------------------------------- # SQUAT ------------------------------------------------ 20 x 10 -----------------------------------rec 2 min 30 x 10 -----------------------------------rec 2 min 40 x 10 -----------------------------------rec 2 min 50 x 1 -----------------------------------rec 2 min 60 x 1 -----------------------------------rec 2 min 70 x 1 -----------------------------------rec 2 min 76 x 1r x 10s - rec 1 min ------------------------------------------------ ------------------------------------rest 5 min------------------------------------------------------------------------------------------ # DEADLIFT ------------------------------------------------ 50 x 1 -----------------------------------rec 2 min 70 x 1 -----------------------------------rec 2 min 90 x 1 -----------------------------------rec 2 min 96 x 1r x 10s - rec 1 min ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
10 nov 2014 --- BENCH PRESS - ROW - PRESS
---------------------------------------------------------------------------------------------------------------------------------------------------------- # BENCH PRESS ------------------------------------------------ 20 x 10 -----------------------------------rec 2 min 30 x 10 -----------------------------------rec 2 min 40 x 10 -----------------------------------rec 2 min 50 x 1 -----------------------------------rec 2 min 60 x 1 -----------------------------------rec 2 min 70 x 1 -----------------------------------rec 2 min 73 x 1r x 10s - rec 1 min ------------------------------------------------ ------------------------------------rest 6 ore------------------------------------------------------------------------------------------ # ROW ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 10r x 10s - rec 2 min ------------------------------------------------ ------------------------------------rest 5 min------------------------------------------------------------------------------------------ # O.H. PRESS ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 5r x 10s - rec 2 min ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
11 nov 2014 --- Treadmill
---------------------------------------------------------------------------------------------------------------------------------------------------------- # TREADMILL ------------------------------------------------ - 10 km/h x 15 minuti ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
13 nov 2014 --- Test: SQUAT - BENCH PRESS - DEADLIFT - PRESS
---------------------------------------------------------------------------------------------------------------------------------------------------------- # SQUAT ------------------------------------------------ 20 x 10 -----------------------------------rec 2 min 30 x 10 -----------------------------------rec 2 min 40 x 10 -----------------------------------rec 2 min 50 x 1 -----------------------------------rec 2 min 60 x 1 -----------------------------------rec 2 min 70 x 1 -----------------------------------rec 3 min 80 x 1 -----------------------------------rec 4 min 90 x 1 -----------------------------------rec 5 min 100 x 1 ------------------------------------------------ ------------------------------------rest 7 min------------------------------------------------------------------------------------------ # BENCH PRESS ------------------------------------------------ 20 x 10 -----------------------------------rec 2 min 30 x 8 -----------------------------------rec 2 min 40 x 6 -----------------------------------rec 2 min 50 x 1 -----------------------------------rec 2 min 60 x 1 -----------------------------------rec 3 min 70 x 1 -----------------------------------rec 4 min 80 x 1 ------------------------------------------------ ------------------------------------rest 7 min------------------------------------------------------------------------------------------- # DEADLIFT ------------------------------------------------ 50 x 5 -----------------------------------rec 2 min 70 x 3 -----------------------------------rec 2 min 90 x 1 -----------------------------------rec 2 min 100 x 1 -----------------------------------rec 3 min 110 x 1 -----------------------------------rec 4 min 120 x 1 -----------------------------------rec 5 min 130 x 1 ------------------------------------------------ ------------------------------------rest 7 min------------------------------------------------------------------------------------------- # O.H. PRESS ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 3 -----------------------------------rec 3 min 35 x 2 -----------------------------------rec 3 min 45 x 1 -----------------------------------rec 3 min 50 x 1 ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
Oh :eek:
Da dove salta fuori questa impennata? :D |
ahahahah era una sottospecie di test :-)
nell'ultimo mese sono risciito ad allenarmi quasi decentemente, ora una settimana di stop (forzato) poi forse 1 o 2 wo ed un'altra settimana di stop....poi spero di poter riprendere e tornare a fare qualcosa di decente per il 2015. Da notare che la distensione sopra la testa non convenzionale è stato il risultato più soddisfacente :-) |
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