Diario di 123CocaButon456

123CocaButon456 · 09:59 PM

2 lug 2013 - CORSA
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#Corsetta (fondo regolare pianeggiante) - Runtastic 2.98 km in 19:44 min

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123CocaButon456 · 03-07-2013, 09:27 PM

3 lug 2013 - DEADLIFT - BENCH PRESS - SQUAT - CORSA
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#DEADLIFT
----------------------------------------------
50 x 5
-----------------------------------rec 1 min
60 x 4
-----------------------------------rec 1 min
70 x 3r x 5s - rec 1 min
----------------------------------------------

---------------------------------rest 5 min---------------------------------------------------------------------------------------------

#BENCH PRESS (presa: indici sui collari)
----------------------------------------------
50 x 5
-----------------------------------rec 2 min
55 x 4
-----------------------------------rec 2 min
60 x 3r x 5s - rec 2 min
----------------------------------------------

---------------------------------rest 5 min---------------------------------------------------------------------------------------------

#SQUAT
----------------------------------------------
50 x 5
----------------------------------rec 3 min
60 x 4
----------------------------------rec 3 min
70 x 3r x 5s - rec 3 min
----------------------------------------------

----------------------------------rest 20 min--------------------------------------------------------------------------------------------

#CORSA (fondo misto)
---------------------------
Runtastic 3.82 km in 22:04 min ritmo 5:36 min/km
------------------------------------------------------------

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123CocaButon456 · 04-07-2013, 10:48 PM

4 lug 2013 - BOARD PRESS – MEZZO STACCO - CORSA
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#BOARD PRESS (board 7 cm - presa mignoli su collari)
-----------------------------------------------------------------
50 x 10
-----------------------------------------------------rec 2 min
55 x 8
-----------------------------------------------------rec 2 min
60 x 6r x 3s - rec 2 min
-----------------------------------------------------------------

---------------------------------rest 5 min---------------------------------------------------------------------------------------------

#MEZZO STACCO
-----------------------------------------------------------------
50 x 10
-----------------------------------------------------rec 2 min
60 x 8
-----------------------------------------------------rec 2 min
70 x 6r x 3s – rec 2 min
-----------------------------------------------------------------

----------------------------------rest 20 min--------------------------------------------------------------------------------------------

#CORSA (fondo misto)
---------------------------
circa 3 km in 20 minuti
------------------------------------------------------------

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123CocaButon456 · 08-07-2013, 09:49 PM

8 lug 2013 - DEADLIFT - BENCH PRESS - SQUAT
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#DEADLIFT
------------------------------------------------
50 x 5
-----------------------------------rec 1 min
60 x 4
-----------------------------------rec 1 min
70 x 3
-----------------------------------rec 1 min
80 x 2r x 5s - rec 1 min
------------------------------------------------

---------------------------------rest 5 min---------------------------------------------------------------------------------------------

#BENCH PRESS (presa: indici sui collari)
------------------------------------------------
50 x 5
-----------------------------------rec 2 min
55 x 4
-----------------------------------rec 2 min
60 x 3
-----------------------------------rec 2 min
65 x 2r x 5s - rec 2 min
------------------------------------------------

---------------------------------rest 5 min---------------------------------------------------------------------------------------------

#SQUAT
------------------------------------------------
50 x 5
-----------------------------------rec 3 min
60 x 4
-----------------------------------rec 3 min
70 x 3
-----------------------------------rec 3 min
80 x 2r x 5s - rec 3 min
------------------------------------------------

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

123CocaButon456 · 08-07-2013, 11:53 PM

8 lug 2013 - DEADLIFT - BENCH PRESS - SQUAT
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Video Squat
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**Doc** · 09-07-2013, 10:32 AM

Non so se sia solo una impressione mia, ma mi sembra di notare un poco più di incertezza al passaggio del parallelo in risalita?

123CocaButon456 · 09-07-2013, 04:07 PM

Quote:

Non so se sia solo una impressione mia, ma mi sembra di notare un poco più di incertezza al passaggio del parallelo in risalita?

osservazione giustissima, era la prima volta dopo quasi un anno che provavo a muovere kg decenti (x il mio livello intendo..sempre di briciole si tratta)....ho "sofferto il carico"....facendo gli scongiuri sembra che gli acciacchi siano (quasi) del tutto superati...vedremo come andrà nelle prossime puntate

123CocaButon456 · 10-07-2013, 11:22 PM

10 lug 2013 - BOARD PRESS – MEZZO STACCO
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#BOARD PRESS (board 7 cm - presa mignoli su collari)
-----------------------------------------------------------------
50 x 10
-----------------------------------------------------rec 2 min
55 x 8
-----------------------------------------------------rec 2 min
60 x 6
-----------------------------------------------------rec 2 min
65 x 4r x 3s - rec 2 min
-----------------------------------------------------------------

---------------------------------rest 5 min---------------------------------------------------------------------------------------------

#MEZZO STACCO
-----------------------------------------------------------------
50 x 10
-----------------------------------------------------rec 2 min
60 x 8
-----------------------------------------------------rec 2 min
70 x 6
-----------------------------------------------------rec 2 min
80 x 4r x 3s – rec 2 min
-----------------------------------------------------------------

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123CocaButon456 · 01:07 AM

10 lug 2013 - BOARD PRESS – MEZZO STACCO
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#Video Mezzo Stacco
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**Doc** · 11-07-2013, 11:27 AM

Hai un fisico della miseria
... però sculi

123CocaButon456 · 11-07-2013, 03:58 PM

...una delle due cose non è vera ah ah ah ah ah

123CocaButon456 · 14-07-2013, 08:11 PM

14 lug 2013 - DEADLIFT - BENCH PRESS - SQUAT
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#DEADLIFT
------------------------------------------------
50 x 5
-----------------------------------rec 1 min
60 x 4
-----------------------------------rec 1 min
70 x 3
-----------------------------------rec 1 min
80 x 2
-----------------------------------rec 1 min
90 x 1r x 5s - rec 1 min
------------------------------------------------

---------------------------------rest 5 min---------------------------------------------------------------------------------------------

#BENCH PRESS (presa: indici sui collari)
------------------------------------------------
50 x 5
-----------------------------------rec 2 min
55 x 4
-----------------------------------rec 2 min
60 x 3
-----------------------------------rec 2 min
65 x 2
-----------------------------------rec 2 min
70 x 1r x 5s - rec 2 min
------------------------------------------------

---------------------------------rest 5 min---------------------------------------------------------------------------------------------

#SQUAT
------------------------------------------------
50 x 5
-----------------------------------rec 3 min
60 x 4
-----------------------------------rec 3 min
70 x 3
-----------------------------------rec 3 min
80 x 2
-----------------------------------rec 3 min
90 x 1r x 5s - rec 3 min
------------------------------------------------

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

123CocaButon456 · 14-07-2013, 11:43 PM

14 lug 2013 - DEADLIFT - BENCH PRESS - SQUAT
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Video BenchPress - Squat
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123CocaButon456 · 09:48 PM

15 lug 2013 - BOARD PRESS – MEZZO STACCO - CORSA
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#BOARD PRESS (board 7 cm - presa mignoli su collari)
-----------------------------------------------------------------
50 x 5
-----------------------------------------------------rec 2 min
55 x 5
-----------------------------------------------------rec 2 min
60 x 5
-----------------------------------------------------rec 2 min
65 x 5
-----------------------------------------------------rec 2 min
70 x 5
-----------------------------------------------------------------

---------------------------------rest 5 min---------------------------------------------------------------------------------------------

#MEZZO STACCO
-----------------------------------------------------------------
50 x 5
-----------------------------------------------------rec 2 min
60 x 5
-----------------------------------------------------rec 2 min
70 x 5
-----------------------------------------------------rec 2 min
80 x 5
-----------------------------------------------------rec 5 min
90 x 5
-----------------------------------------------------------------

----------------------------------rest 20 min--------------------------------------------------------------------------------------------

#CORSA (fondo misto)
---------------------------
Runtastic 2.82 km in 17:11 min ritmo 6:06 min/km
-----------------------------------------------------------------

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123CocaButon456 · 15-07-2013, 10:09 PM

15 lug 2013 - BOARD PRESS – MEZZO STACCO - CORSA
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#Video Board Press - Mezzo Stacco
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Strumenti Discussione
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Modalità Visualizzazione
Modalità lineare In Modo Ibrido In Modalità elencata

	(#1306)
123CocaButon456 All the Truth Member Messaggi: 1,690 Data registrazione: Nov 2009 Età: 41	02-07-2013, 09:57 PM 2 lug 2013 - CORSA ------------------------------------------------------------------------------------------------------------------------------------------ #Corsetta (fondo regolare pianeggiante) - Runtastic 2.98 km in 19:44 min ------------------------------------------------------------------------------------------------------------------------------------------ Ultima Modifica di 123CocaButon456 : 02-07-2013 09:59 PM.

	(#1307)
123CocaButon456 All the Truth Member Messaggi: 1,690 Data registrazione: Nov 2009 Età: 41	03-07-2013, 09:27 PM 3 lug 2013 - DEADLIFT - BENCH PRESS - SQUAT - CORSA ------------------------------------------------------------------------------------------------------------------------------------------ #DEADLIFT ---------------------------------------------- 50 x 5 -----------------------------------rec 1 min 60 x 4 -----------------------------------rec 1 min 70 x 3r x 5s - rec 1 min ---------------------------------------------- ---------------------------------rest 5 min--------------------------------------------------------------------------------------------- #BENCH PRESS (presa: indici sui collari) ---------------------------------------------- 50 x 5 -----------------------------------rec 2 min 55 x 4 -----------------------------------rec 2 min 60 x 3r x 5s - rec 2 min ---------------------------------------------- ---------------------------------rest 5 min--------------------------------------------------------------------------------------------- #SQUAT ---------------------------------------------- 50 x 5 ----------------------------------rec 3 min 60 x 4 ----------------------------------rec 3 min 70 x 3r x 5s - rec 3 min ---------------------------------------------- ----------------------------------rest 20 min-------------------------------------------------------------------------------------------- #CORSA (fondo misto) --------------------------- Runtastic 3.82 km in 22:04 min ritmo 5:36 min/km ------------------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------

	(#1308)
123CocaButon456 All the Truth Member Messaggi: 1,690 Data registrazione: Nov 2009 Età: 41	04-07-2013, 10:48 PM 4 lug 2013 - BOARD PRESS – MEZZO STACCO - CORSA ------------------------------------------------------------------------------------------------------------------------------------------ #BOARD PRESS (board 7 cm - presa mignoli su collari) ----------------------------------------------------------------- 50 x 10 -----------------------------------------------------rec 2 min 55 x 8 -----------------------------------------------------rec 2 min 60 x 6r x 3s - rec 2 min ----------------------------------------------------------------- ---------------------------------rest 5 min--------------------------------------------------------------------------------------------- #MEZZO STACCO ----------------------------------------------------------------- 50 x 10 -----------------------------------------------------rec 2 min 60 x 8 -----------------------------------------------------rec 2 min 70 x 6r x 3s – rec 2 min ----------------------------------------------------------------- ----------------------------------rest 20 min-------------------------------------------------------------------------------------------- #CORSA (fondo misto) --------------------------- circa 3 km in 20 minuti ------------------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------

	(#1309)
123CocaButon456 All the Truth Member Messaggi: 1,690 Data registrazione: Nov 2009 Età: 41	08-07-2013, 09:49 PM 8 lug 2013 - DEADLIFT - BENCH PRESS - SQUAT ------------------------------------------------------------------------------------------------------------------------------------------ #DEADLIFT ------------------------------------------------ 50 x 5 -----------------------------------rec 1 min 60 x 4 -----------------------------------rec 1 min 70 x 3 -----------------------------------rec 1 min 80 x 2r x 5s - rec 1 min ------------------------------------------------ ---------------------------------rest 5 min--------------------------------------------------------------------------------------------- #BENCH PRESS (presa: indici sui collari) ------------------------------------------------ 50 x 5 -----------------------------------rec 2 min 55 x 4 -----------------------------------rec 2 min 60 x 3 -----------------------------------rec 2 min 65 x 2r x 5s - rec 2 min ------------------------------------------------ ---------------------------------rest 5 min--------------------------------------------------------------------------------------------- #SQUAT ------------------------------------------------ 50 x 5 -----------------------------------rec 3 min 60 x 4 -----------------------------------rec 3 min 70 x 3 -----------------------------------rec 3 min 80 x 2r x 5s - rec 3 min ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------

	(#1310)
123CocaButon456 All the Truth Member Messaggi: 1,690 Data registrazione: Nov 2009 Età: 41	08-07-2013, 11:53 PM 8 lug 2013 - DEADLIFT - BENCH PRESS - SQUAT ------------------------------------------------------------------------------------------------------------------------------------------ Video Squat ---------------

	(#1311)
Doc All the Truth Member Messaggi: 11,284 Data registrazione: Sep 2009 Località: Lombardia Età: 58	09-07-2013, 10:32 AM Non so se sia solo una impressione mia, ma mi sembra di notare un poco più di incertezza al passaggio del parallelo in risalita?

	(#1313)
123CocaButon456 All the Truth Member Messaggi: 1,690 Data registrazione: Nov 2009 Età: 41	10-07-2013, 11:22 PM 10 lug 2013 - BOARD PRESS – MEZZO STACCO ------------------------------------------------------------------------------------------------------------------------------------------ #BOARD PRESS (board 7 cm - presa mignoli su collari) ----------------------------------------------------------------- 50 x 10 -----------------------------------------------------rec 2 min 55 x 8 -----------------------------------------------------rec 2 min 60 x 6 -----------------------------------------------------rec 2 min 65 x 4r x 3s - rec 2 min ----------------------------------------------------------------- ---------------------------------rest 5 min--------------------------------------------------------------------------------------------- #MEZZO STACCO ----------------------------------------------------------------- 50 x 10 -----------------------------------------------------rec 2 min 60 x 8 -----------------------------------------------------rec 2 min 70 x 6 -----------------------------------------------------rec 2 min 80 x 4r x 3s – rec 2 min ----------------------------------------------------------------- ------------------------------------------------------------------------------------------------------------------------------------------

	(#1314)
123CocaButon456 All the Truth Member Messaggi: 1,690 Data registrazione: Nov 2009 Età: 41	11-07-2013, 01:02 AM 10 lug 2013 - BOARD PRESS – MEZZO STACCO ------------------------------------------------------------------------------------------------------------------------------------------ #Video Mezzo Stacco ----------------------------------------------------------------- Ultima Modifica di 123CocaButon456 : 11-07-2013 01:07 AM.

	(#1315)
Doc All the Truth Member Messaggi: 11,284 Data registrazione: Sep 2009 Località: Lombardia Età: 58	11-07-2013, 11:27 AM Hai un fisico della miseria ... però sculi

	(#1316)
123CocaButon456 All the Truth Member Messaggi: 1,690 Data registrazione: Nov 2009 Età: 41	11-07-2013, 03:58 PM ...una delle due cose non è vera ah ah ah ah ah

	(#1317)
123CocaButon456 All the Truth Member Messaggi: 1,690 Data registrazione: Nov 2009 Età: 41	14-07-2013, 08:11 PM 14 lug 2013 - DEADLIFT - BENCH PRESS - SQUAT ------------------------------------------------------------------------------------------------------------------------------------------ #DEADLIFT ------------------------------------------------ 50 x 5 -----------------------------------rec 1 min 60 x 4 -----------------------------------rec 1 min 70 x 3 -----------------------------------rec 1 min 80 x 2 -----------------------------------rec 1 min 90 x 1r x 5s - rec 1 min ------------------------------------------------ ---------------------------------rest 5 min--------------------------------------------------------------------------------------------- #BENCH PRESS (presa: indici sui collari) ------------------------------------------------ 50 x 5 -----------------------------------rec 2 min 55 x 4 -----------------------------------rec 2 min 60 x 3 -----------------------------------rec 2 min 65 x 2 -----------------------------------rec 2 min 70 x 1r x 5s - rec 2 min ------------------------------------------------ ---------------------------------rest 5 min--------------------------------------------------------------------------------------------- #SQUAT ------------------------------------------------ 50 x 5 -----------------------------------rec 3 min 60 x 4 -----------------------------------rec 3 min 70 x 3 -----------------------------------rec 3 min 80 x 2 -----------------------------------rec 3 min 90 x 1r x 5s - rec 3 min ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------

	(#1318)
123CocaButon456 All the Truth Member Messaggi: 1,690 Data registrazione: Nov 2009 Età: 41	14-07-2013, 11:43 PM 14 lug 2013 - DEADLIFT - BENCH PRESS - SQUAT ------------------------------------------------------------------------------------------------------------------------------------------ Video BenchPress - Squat ------------------------------------------------------

	(#1319)
123CocaButon456 All the Truth Member Messaggi: 1,690 Data registrazione: Nov 2009 Età: 41	15-07-2013, 09:43 PM 15 lug 2013 - BOARD PRESS – MEZZO STACCO - CORSA ------------------------------------------------------------------------------------------------------------------------------------------ #BOARD PRESS (board 7 cm - presa mignoli su collari) ----------------------------------------------------------------- 50 x 5 -----------------------------------------------------rec 2 min 55 x 5 -----------------------------------------------------rec 2 min 60 x 5 -----------------------------------------------------rec 2 min 65 x 5 -----------------------------------------------------rec 2 min 70 x 5 ----------------------------------------------------------------- ---------------------------------rest 5 min--------------------------------------------------------------------------------------------- #MEZZO STACCO ----------------------------------------------------------------- 50 x 5 -----------------------------------------------------rec 2 min 60 x 5 -----------------------------------------------------rec 2 min 70 x 5 -----------------------------------------------------rec 2 min 80 x 5 -----------------------------------------------------rec 5 min 90 x 5 ----------------------------------------------------------------- ----------------------------------rest 20 min-------------------------------------------------------------------------------------------- #CORSA (fondo misto) --------------------------- Runtastic 2.82 km in 17:11 min ritmo 6:06 min/km ----------------------------------------------------------------- -------------------------------------------------------------------------------------------------------------------------------------------- Ultima Modifica di 123CocaButon456 : 15-07-2013 09:48 PM.

	(#1320)
123CocaButon456 All the Truth Member Messaggi: 1,690 Data registrazione: Nov 2009 Età: 41	15-07-2013, 10:09 PM 15 lug 2013 - BOARD PRESS – MEZZO STACCO - CORSA ------------------------------------------------------------------------------------------------------------------------------------------ #Video Board Press - Mezzo Stacco -----------------------------------------------------------------