Diario di 123CocaButon456

**Doc** · 15-11-2014, 03:01 PM

Quote:

Originariamente inviato da 123CocaButon456

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.

Speriamo

123CocaButon456 · 19-11-2014, 11:14 PM

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)
------------------------------------------------

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

123CocaButon456 · 20-11-2014, 10:50 PM

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

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

123CocaButon456 · 27-11-2014, 09:34 AM

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

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

123CocaButon456 · 27-11-2014, 09:35 AM

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

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

123CocaButon456 · 27-11-2014, 10:22 PM

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

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

123CocaButon456 · 01-12-2014, 12:06 AM

30 nov 2014 --- ROW
----------------------------------------------------------------------------------------------------------------------------------------------------------

# ROW (bomber barbell)
------------------------------------------------
rec a sensazione - tempo totale 30 minuti
------------------------------------------------
25 x 20r x 5s
------------------------------------------------

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

123CocaButon456 · 01-12-2014, 10:02 PM

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

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

123CocaButon456 · 02-12-2014, 11:14 PM

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

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

123CocaButon456 · 06-12-2014, 04:53 PM

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

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

123CocaButon456 · 10-12-2014, 12:55 AM

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

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

IlPrincipebrutto · 10-12-2014, 12:11 PM

Quote:

Originariamente inviato da 123CocaButon456

# SQUAT

20 x 10
30 x 8
40 x 6
50 x 5
60 x 4
70 x 3
80 x 2

Alla faccia del warm-up!

:-)

123CocaButon456 · 11-12-2014, 10:21 PM

ahahahah nel mio caso più burnout che warmup :-)

123CocaButon456 · 11-12-2014, 10:21 PM

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

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

123CocaButon456 · 11-12-2014, 10:38 PM

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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	(#1682)
123CocaButon456 All the Truth Member Messaggi: 1,690 Data registrazione: Nov 2009 Età: 41	19-11-2014, 11:14 PM 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) ------------------------------------------------ ----------------------------------------------------------------------------------------------------------------------------------------------------------

	(#1683)
123CocaButon456 All the Truth Member Messaggi: 1,690 Data registrazione: Nov 2009 Età: 41	20-11-2014, 10:50 PM 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 ------------------------------------------------ ----------------------------------------------------------------------------------------------------------------------------------------------------------

	(#1684)
123CocaButon456 All the Truth Member Messaggi: 1,690 Data registrazione: Nov 2009 Età: 41	27-11-2014, 09:34 AM 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 ------------------------------------------------ ----------------------------------------------------------------------------------------------------------------------------------------------------------

	(#1685)
123CocaButon456 All the Truth Member Messaggi: 1,690 Data registrazione: Nov 2009 Età: 41	27-11-2014, 09:35 AM 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 ------------------------------------------------ ----------------------------------------------------------------------------------------------------------------------------------------------------------

	(#1686)
123CocaButon456 All the Truth Member Messaggi: 1,690 Data registrazione: Nov 2009 Età: 41	27-11-2014, 10:22 PM 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 ------------------------------------------------ ----------------------------------------------------------------------------------------------------------------------------------------------------------

	(#1687)
123CocaButon456 All the Truth Member Messaggi: 1,690 Data registrazione: Nov 2009 Età: 41	01-12-2014, 12:06 AM 30 nov 2014 --- ROW ---------------------------------------------------------------------------------------------------------------------------------------------------------- # ROW (bomber barbell) ------------------------------------------------ rec a sensazione - tempo totale 30 minuti ------------------------------------------------ 25 x 20r x 5s ------------------------------------------------ ----------------------------------------------------------------------------------------------------------------------------------------------------------

	(#1688)
123CocaButon456 All the Truth Member Messaggi: 1,690 Data registrazione: Nov 2009 Età: 41	01-12-2014, 10:02 PM 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 ------------------------------------------------ ----------------------------------------------------------------------------------------------------------------------------------------------------------

	(#1689)
123CocaButon456 All the Truth Member Messaggi: 1,690 Data registrazione: Nov 2009 Età: 41	02-12-2014, 11:14 PM 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 ------------------------------------------------ ----------------------------------------------------------------------------------------------------------------------------------------------------------

	(#1690)
123CocaButon456 All the Truth Member Messaggi: 1,690 Data registrazione: Nov 2009 Età: 41	06-12-2014, 04:53 PM 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 ------------------------------------------------ ----------------------------------------------------------------------------------------------------------------------------------------------------------

	(#1691)
123CocaButon456 All the Truth Member Messaggi: 1,690 Data registrazione: Nov 2009 Età: 41	10-12-2014, 12:55 AM 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 ------------------------------------------------ ----------------------------------------------------------------------------------------------------------------------------------------------------------

	(#1693)
123CocaButon456 All the Truth Member Messaggi: 1,690 Data registrazione: Nov 2009 Età: 41	11-12-2014, 10:21 PM ahahahah nel mio caso più burnout che warmup :-)

	(#1694)
123CocaButon456 All the Truth Member Messaggi: 1,690 Data registrazione: Nov 2009 Età: 41	11-12-2014, 10:21 PM 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 ------------------------------------------------ ----------------------------------------------------------------------------------------------------------------------------------------------------------

	(#1695)
123CocaButon456 All the Truth Member Messaggi: 1,690 Data registrazione: Nov 2009 Età: 41	11-12-2014, 10:38 PM 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 ------------------------------------------------ ----------------------------------------------------------------------------------------------------------------------------------------------------------