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| Work in Progress Dove postare il proprio programma di preparazione atletica, le proprie esperienze, il proprio diario personale.
Ciao amico visitatore, cosa aspetti? Apri una discussione subito nella sezione Work in Progress |
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LinkBack | Strumenti Discussione | Modalità Visualizzazione |
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(#1696)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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14-12-2014, 12:47 AM
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 ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1697)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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15-12-2014, 10:13 AM
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 ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1698)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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23-12-2014, 12:43 AM
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 ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1699)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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24-12-2014, 10:19 PM
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 ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1700)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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27-12-2014, 09:40 PM
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 ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1701)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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29-12-2014, 06:53 PM
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 ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1702)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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30-12-2014, 10:18 PM
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 ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1703)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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11-01-2015, 12:15 PM
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 ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1704)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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11-01-2015, 11:40 PM
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 ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1705)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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12-01-2015, 11:20 PM
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 ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1706)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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14-01-2015, 12:14 AM
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 ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1707)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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14-01-2015, 08:49 PM
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 ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1708)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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16-01-2015, 09:28 AM
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 ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1709)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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16-01-2015, 10:22 PM
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 ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1710)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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19-01-2015, 10:42 PM
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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