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19 nov 2014 --- SQUAT - BENCH PRESS - board press
---------------------------------------------------------------------------------------------------------------------------------------------------------- # SQUAT ------------------------------------------------ rec a sensazione - tempo totale 35 minuti ------------------------------------------------ 20 x 10 ----------------------------------- 30 x 10 ----------------------------------- 40 x 10 ----------------------------------- 50 x 1 ----------------------------------- 60 x 1 ----------------------------------- 70 x 1 ----------------------------------- 80 x 1r x 7s ------------------------------------------------ -----------------------------------rest 40 min------------------------------------------------------------------------------------------ # BENCH PRESS ------------------------------------------------ rec a sensazione - tempo totale 50 minuti ------------------------------------------------ 20 x 10 ----------------------------------- 30 x 10 ----------------------------------- 40 x 10 ----------------------------------- 50 x 1 ----------------------------------- 60 x 1 ----------------------------------- 70 x 1r x 10s ------------------------------------------------ ------------------------------------rest 5 min------------------------------------------------------------------------------------------- # BOARD PRESS ------------------------------------------------ rec a sensazione - tempo totale 30 minuti ------------------------------------------------ 70 x 3r x 3s (board 7 cm) ----------------------------------- 70 x 6 (board 13 cm) ----------------------------------- 50 x 10 (board 13 cm) ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
20 nov 2014 --- SQUAT - BENCH PRESS - board press - pin pull - press - row
---------------------------------------------------------------------------------------------------------------------------------------------------------- # SQUAT ------------------------------------------------ rec a sensazione - tempo totale 80 minuti ------------------------------------------------ 20 x 10 ----------------------------------- 30 x 10 ----------------------------------- 40 x 10 ----------------------------------- 50 x 1r x 3s ----------------------------------- 60 x 1r x 3s ----------------------------------- 70 x 1r x 3s ----------------------------------- 80 x 1r x 10s ------------------------------------------------ -----------------------------------rest 45 min------------------------------------------------------------------------------------------ # BENCH PRESS ------------------------------------------------ rec a sensazione - tempo totale 40 minuti ------------------------------------------------ 20 x 10 ----------------------------------- 30 x 10 ----------------------------------- 40 x 10 ----------------------------------- 50 x 1r x 5s ----------------------------------- 60 x 1r x 2s ----------------------------------- 70 x 1r x 3s ------------------------------------------------ ------------------------------------rest 5 min------------------------------------------------------------------------------------------- # BOARD PRESS ------------------------------------------------ rec a sensazione - tempo totale 5 minuti ------------------------------------------------ 70 x 5 (board 13 cm) ----------------------------------- 50 x 10 (board 13 cm) ------------------------------------------------ -----------------------------------rest 20 min------------------------------------------------------------------------------------------ # PIN PULL (deadlift 26 cm) ------------------------------------------------ rec a sensazione - tempo totale 20 minuti ------------------------------------------------ 50 x 5 mezzo sumo ----------------------------------- 70 x 1r x 3s mezzo sumo ----------------------------------- 90 x 1r x 3s mezzo sumo ----------------------------------- 90 x 1r x 3s convenzionale ------------------------------------------------ ------------------------------------rest 3 min------------------------------------------------------------------------------------------ # O.H. PRESS (bomber barbell) ------------------------------------------------ rec a sensazione - tempo totale 5 minuti ------------------------------------------------ 25 x 5r x 3s ------------------------------------------------ ------------------------------------rest 3 min------------------------------------------------------------------------------------------ # ROW (bomber barbell) ------------------------------------------------ rec a sensazione - tempo totale 5 minuti ------------------------------------------------ 25 x 10r x 3s ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
24 nov 2014 --- pin pull - SQUAT - press - row
---------------------------------------------------------------------------------------------------------------------------------------------------------- # PIN PULL (deadlift 26 cm) ------------------------------------------------ rec a sensazione - tempo totale 30 minuti ------------------------------------------------ 50 x 5r x 3s mezzo sumo ----------------------------------- 70 x 3r x 3s mezzo sumo ----------------------------------- 90 x 1r x 3s mezzo sumo ----------------------------------- 90 x 1r x 3s convenzionale ------------------------------------------------ -----------------------------------rest 10 min------------------------------------------------------------------------------------------ # SQUAT ------------------------------------------------ rec a sensazione - tempo totale 50 minuti ------------------------------------------------ 20 x 10 ----------------------------------- 30 x 10 ----------------------------------- 40 x 10 ----------------------------------- 50 x 1 ----------------------------------- 60 x 1 ----------------------------------- 70 x 1 ----------------------------------- 80 x 1r x 5s ------------------------------------------------ ------------------------------------rest 5 min------------------------------------------------------------------------------------------ # O.H. PRESS (bomber barbell) ------------------------------------------------ rec a sensazione - tempo totale 5 minuti ------------------------------------------------ 25 x 5r x 3s ------------------------------------------------ ------------------------------------rest 5 min------------------------------------------------------------------------------------------ # ROW (bomber barbell) ------------------------------------------------ rec a sensazione - tempo totale 10 minuti ------------------------------------------------ 25 x 10r x 5s ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
26 nov 2014 --- ROW
---------------------------------------------------------------------------------------------------------------------------------------------------------- # ROW (bomber barbell) ------------------------------------------------ rec a sensazione - tempo totale 40 minuti ------------------------------------------------ 25 x 10r x 8s ------------------------------------------------ -----------------------------------rest 12 ore------------------------------------------------------------------------------------------- # ROW (bomber barbell) ------------------------------------------------ rec a sensazione - tempo totale 20 minuti ------------------------------------------------ 25 x 10r x 4s ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
27 nov 2014 --- BENCH PRESS
---------------------------------------------------------------------------------------------------------------------------------------------------------- # BENCH PRESS ------------------------------------------------ rec a sensazione - tempo totale 140 minuti ------------------------------------------------ 20 x 10 ----------------------------------- 30 x 10 ----------------------------------- 40 x 10 ----------------------------------- 50 x 1r x 3s ----------------------------------- 60 x 1r x 3s ----------------------------------- 70 x 1r x 20s ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
30 nov 2014 --- ROW
---------------------------------------------------------------------------------------------------------------------------------------------------------- # ROW (bomber barbell) ------------------------------------------------ rec a sensazione - tempo totale 30 minuti ------------------------------------------------ 25 x 20r x 5s ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
1 dic 2014 --- row - SQUAT
---------------------------------------------------------------------------------------------------------------------------------------------------------- # ROW (bomber barbell) ------------------------------------------------ rec a sensazione - tempo totale 20 minuti ------------------------------------------------ 25 x 20r x 3s ------------------------------------------------ -----------------------------------rest 12 ore------------------------------------------------------------------------------------------ # SQUAT ------------------------------------------------ rec a sensazione - tempo totale 130 minuti ------------------------------------------------ 20 x 10 ----------------------------------- 30 x 10 ----------------------------------- 40 x 10 ----------------------------------- 50 x 1r x 5s ----------------------------------- 60 x 1r x 5s ----------------------------------- 70 x 1r x 5s ----------------------------------- 80 x 1r x 10s ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
2 dic 2014 --- BENCH PRESS
---------------------------------------------------------------------------------------------------------------------------------------------------------- # BENCH PRESS ------------------------------------------------ rec a sensazione - tempo totale 160 minuti ------------------------------------------------ 20 x 10 ----------------------------------- 30 x 10 ----------------------------------- 40 x 10 ----------------------------------- 50 x 1r x 5s ----------------------------------- 60 x 1r x 5s ----------------------------------- 70 x 1r x 20s ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
4 dic 2014 --- PIN PULL
---------------------------------------------------------------------------------------------------------------------------------------------------------- # PIN PULL (deadlift 26 cm) ------------------------------------------------ rec a sensazione - tempo totale 90 minuti ------------------------------------------------ 50 x 1r x 3s convenzionale ----------------------------------- 70 x 1r x 5s convenzionale ----------------------------------- 90 x 1r x 5s convenzionale ----------------------------------- 100 x 1r x 5s convenzionale ----------------------------------- 110 x 1r x 5s convenzionale ----------------------------------- 120 x 1r x 1s convenzionale ----------------------------------- 130 x 1r x 1s convenzionale ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
9 dic 2014 --- SQUAT - BENCH PRESS
---------------------------------------------------------------------------------------------------------------------------------------------------------- # SQUAT ------------------------------------------------ rec a sensazione - tempo totale 45 minuti ------------------------------------------------ 20 x 10 ----------------------------------- 30 x 8 ----------------------------------- 40 x 6 ----------------------------------- 50 x 5 ----------------------------------- 60 x 4 ----------------------------------- 70 x 3 ----------------------------------- 80 x 2 ----------------------------------- 90 x 1r x 5s ------------------------------------------------ ------------------------------------rest 5 min------------------------------------------------------------------------------------------ # BENCH PRESS ------------------------------------------------ rec a sensazione - tempo totale 45 minuti ------------------------------------------------ 50 x 1-2-3-4-5 ----------------------------------- 60 x 4-3-2-1 ----------------------------------- 70 x 1r x 5s ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
Quote:
:-) |
ahahahah nel mio caso pił burnout che warmup :-)
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10 dic 2014 --- BENCH PRESS
---------------------------------------------------------------------------------------------------------------------------------------------------------- # BENCH PRESS ------------------------------------------------ rec a sensazione - tempo totale 55 minuti ------------------------------------------------ 20 x 10 ----------------------------------- 30 x 8 ----------------------------------- 40 x 6 ---------------------------------- 50 x 5-4-3-2-1 ----------------------------------- 60 x 4-3-2-1 ----------------------------------- 70 x 1r x 10s ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
11 dic 2014 --- DEADLIFT
---------------------------------------------------------------------------------------------------------------------------------------------------------- # DEADLIFT ------------------------------------------------ rec a sensazione - tempo totale 45 minuti ------------------------------------------------ 50 x 5r x 3s ----------------------------------- 70 x 3r x 3s ----------------------------------- 90 x 1r x 3s ----------------------------------- 100 x 1r x 1s ----------------------------------- 110 x 1r x 1s ----------------------------------- 120 x 1r x 1s ----------------------------------- 110 x 1r x 1s ----------------------------------- 90 x 1r x 5s ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
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