13 dic 2014 --- SQUAT
---------------------------------------------------------------------------------------------------------------------------------------------------------- # SQUAT ------------------------------------------------ rec a sensazione - tempo totale 25 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 ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
14 dic 2014 --- BENCH PRESS
---------------------------------------------------------------------------------------------------------------------------------------------------------- # BENCH PRESS ------------------------------------------------ rec a sensazione - tempo totale 35 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 5s ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
22 dic 2014 - Running - SQUAT + BENCH PRESS + DEADLIFT (palestra Oliveto)
---------------------------------------------------------------------------------------------------------------------------------------------------------- # RUNNING ------------------------------------------------ - corsa lenta x 20 minuti ------------------------------------------------ - allunghi 3 x 80 metri (ritorno di corsetta) ------------------------------------------------ -------------------------------------rest 8 ore------------------------------------------------------------------------------------------ # SQUAT ------------------------------------------------ rec a sensazione - tempo totale 50 minuti ------------------------------------------------ 20 x 5r x 5s ----------------------------------- 25 x 5r x 5s ----------------------------------- 35 x 5r x 5s ----------------------------------- 45 x 1r x 5s ----------------------------------- 55 x 1r x 5s ----------------------------------- 65 x 1r x 5s ----------------------------------- 75 x 1r x 5s ----------------------------------- 85 x 1r x 5s ------------------------------------------------ -----------------------------------rest 15 min------------------------------------------------------------------------------------------ # BENCH PRESS ------------------------------------------------ rec a sensazione - tempo totale 40 minuti ------------------------------------------------ 35 x 10 ----------------------------------- 45 x 5 ----------------------------------- 55 x 3 ----------------------------------- 65 x 1r x 5s ----------------------------------- 75 x 1r x 5s ------------------------------------------------ -----------------------------------rest 45 min------------------------------------------------------------------------------------------ # DEADLIFT ------------------------------------------------ rec a sensazione - tempo totale 45 minuti ------------------------------------------------ 65 x 1r x 10s ----------------------------------- 85 x 1r x 10s ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
24 dic 2014 --- Running - ROW - PRESS
---------------------------------------------------------------------------------------------------------------------------------------------------------- # RUNNING ------------------------------------------------ - corsa lenta x 30 minuti ------------------------------------------------ -----------------------------------rest 10 min------------------------------------------------------------------------------------------ # ROW (bomber barbell) ------------------------------------------------ rec a sensazione - tempo totale 5 minuti ------------------------------------------------ 25 x 20r x 3s ------------------------------------------------ ------------------------------------rest 3 min------------------------------------------------------------------------------------------ # O.H. PRESS (bomber barbell) ------------------------------------------------ rec a sensazione - tempo totale 5 minuti ------------------------------------------------ 25 x 10r x 2s ------------------------------------------------ ------------------------------------rest 8 ore------------------------------------------------------------------------------------------ # ROW (bomber barbell) ------------------------------------------------ rec a sensazione - tempo totale 5 minuti ------------------------------------------------ 25 x 20r x 3s ------------------------------------------------ ------------------------------------rest 8 min------------------------------------------------------------------------------------------ # O.H. PRESS (bomber barbell) ------------------------------------------------ rec a sensazione - tempo totale 3 minuti ------------------------------------------------ 25 x 10r x 2s ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
27 dic 2014 --- ROW - PRESS
---------------------------------------------------------------------------------------------------------------------------------------------------------- # ROW (bomber barbell) ------------------------------------------------ rec a sensazione - tempo totale 30 minuti ------------------------------------------------ 25 x 20r x 5s ------------------------------------------------ ------------------------------------rest 2 ore------------------------------------------------------------------------------------------ # O.H. PRESS (bomber barbell) ------------------------------------------------ rec a sensazione - tempo totale 6 minuti ------------------------------------------------ 25 x 10r x 3s ------------------------------------------------ ------------------------------------rest 4 ore------------------------------------------------------------------------------------------ # ROW (bomber barbell) ------------------------------------------------ rec a sensazione - tempo totale 20 minuti ------------------------------------------------ 25 x 20r x 3s ------------------------------------------------ -----------------------------------rest 90 min------------------------------------------------------------------------------------------ # O.H. PRESS (bomber barbell) ------------------------------------------------ rec a sensazione - tempo totale 10 minuti ------------------------------------------------ 25 x 10r x 3s ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
29 dic 2014 --- CIRCUITO (press+frontsquat+row) - FRONT SQUAT - PRESS - ROW
---------------------------------------------------------------------------------------------------------------------------------------------------------- #CIRCUITO : Press + Front Squat + Row ------------------------------------------------ Bomber Barbell carico fisso 25 kg ------------------------------------------------ ------------------------------------------------ (5r x PRESS)+(10r x FRONT)+(15r x ROW) ------------------------------------------------ 5 circuiti - rest 3 minuti ------------------------------------------------ ------------------------------------rest 5 min------------------------------------------------------------------------------------------ # FRONT SQUAT (bomber barbell) ------------------------------------------------ ------------------------------------------------ 25 x 5r x 3s – rec 1 min ------------------------------------------------ ------------------------------------rest 2 min------------------------------------------------------------------------------------------ # O.H. PRESS (bomber barbell) ------------------------------------------------ ------------------------------------------------ 25 x 10r x 2s - rec 1 min ------------------------------------------------ ------------------------------------rest 2 min------------------------------------------------------------------------------------------ # ROW (bomber barbell) ------------------------------------------------ ------------------------------------------------ 25 x 20r x 1s ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
30 dic 2014 --- FRONT SQUAT - PRESS - ROW
---------------------------------------------------------------------------------------------------------------------------------------------------------- # FRONT SQUAT (bomber barbell) ------------------------------------------------ 25 x 5r x 5s – rec 1 min ------------------------------------------------ ------------------------------------rest 2 min------------------------------------------------------------------------------------------ # O.H. PRESS (bomber barbell) ------------------------------------------------ 25 x 10r x 2s - rec 1 min ------------------------------------------------ ------------------------------------rest 2 min------------------------------------------------------------------------------------------ # ROW (bomber barbell) ------------------------------------------------ 25 x 20r x 3s – rec 1 min ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
10 gen 2015 --- Bench Press
------------------------------------------------------------------------------------------------------------------------------------------ # BENCH PRESS ------------------------------------------------ rec a sensazione - tempo totale 35 minuti ------------------------------------------------ 20 x 10 ----------------------------------- 30 x 10 ----------------------------------- 40 x 10 ----------------------------------- 50 x 1-2-3-4-5-4-3-2-1 ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
11 gen 2015 --- Squat
---------------------------------------------------------------------------------------------------------------------------------------------------------- # SQUAT ------------------------------------------------ rec a sensazione - tempo totale 30 minuti ------------------------------------------------ 20 x 10 ----------------------------------- 30 x 8 ----------------------------------- 40 x 6 ----------------------------------- 50 x 1-2-3-4-5-4-3-2-1 ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
12 gen 2015 --- Deadlift
---------------------------------------------------------------------------------------------------------------------------------------------------------- # DEADLIFT ------------------------------------------------ rec a sensazione - tempo totale 15 minuti ------------------------------------------------ 50 x 1r x 5s ----------------------------------- 70 x 1r x 5s ----------------------------------- 90 x 1r x 5s ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
13 gen 2015 --- Bench Press
---------------------------------------------------------------------------------------------------------------------------------------------------------- # BENCH PRESS ------------------------------------------------ rec a sensazione - tempo totale 60 minuti ------------------------------------------------ 20 x 10 ----------------------------------- 30 x 10 ----------------------------------- 40 x 10 ----------------------------------- 50 x 1-2-3-4-5-4-3-2-1 ----------------------------------- 60 x 1-2-3-4-3-2-1 ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
14 gen 2015 --- Squat
---------------------------------------------------------------------------------------------------------------------------------------------------------- # SQUAT ------------------------------------------------ rec a sensazione - tempo totale 90 minuti ------------------------------------------------ 20 x 10 ----------------------------------- 30 x 8 ----------------------------------- 40 x 6 ----------------------------------- 50 x 1-2-3-4-5-4-3-2-1 ----------------------------------- 60 x 1-2-3-4-3-2-1 ----------------------------------- 70 x 1-2-3-2-1 ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
15 gen 2015 --- Deadlift
---------------------------------------------------------------------------------------------------------------------------------------------------------- # DEADLIFT ------------------------------------------------ rec a sensazione - tempo totale 20 minuti ------------------------------------------------ 50 x 1r x 5s ----------------------------------- 70 x 1r x 5s ----------------------------------- 90 x 1r x 10s ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
16 gen 2015 --- Bench Press
---------------------------------------------------------------------------------------------------------------------------------------------------------- # BENCH PRESS ------------------------------------------------ rec a sensazione - tempo totale 70 minuti ------------------------------------------------ 20 x 10 ----------------------------------- 30 x 10 ----------------------------------- 40 x 10 ----------------------------------- 50 x 1-2-3-4-5-4-3-2-1 ----------------------------------- 60 x 1-2-3-4-3-2-1 ----------------------------------- 70 x 1-2-3-2-1 ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
19 gen 2015 --- Squat
---------------------------------------------------------------------------------------------------------------------------------------------------------- # SQUAT ------------------------------------------------ rec a sensazione - tempo totale 80 minuti ------------------------------------------------ 20 x 10 ----------------------------------- 30 x 8 ----------------------------------- 40 x 6 ----------------------------------- 50 x 1-2-3-4-5-4-3-2-1 ----------------------------------- 60 x 1-2-3-4-3-2-1 ----------------------------------- 70 x 1-2-3-2-1 ----------------------------------- 80 x 1-2-1 ----------------------------------- 90 x 1r x 3s ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
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