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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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(#1)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 42
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07-10-2014, 01:33 PM
Diario di 123CocaButon4567 ott 2014 - O.H. PRESS / ROW ------------------------------------------------------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ bomber barbell - kg x set x (press + row) ------------------------------------------------ 15 x 5s x (10 + 20) ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
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(#2)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 42
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09-10-2014, 07:25 PM
9 ott 2014 --- OH press - Row - SQUAT - O.H. Press/Row - Trazioni - Running -------------------------------------------------------------------------------------------------------------------------------------------------------------- # O.H. PRESS ------------------------------------------------ bomber barbell ------------------------------------------------ 15 x 10r x 3s - rec 1 min ------------------------------------------------ ------------------------------------rest 5 min------------------------------------------------------------------------------------------ # ROW ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 20r x 3s - rec 1 min ------------------------------------------------ ------------------------------------rest 5 min------------------------------------------------------------------------------------------ # SQUAT ------------------------------------------------ 20 x 10 -----------------------------------rec 2 min 30 x 10 -----------------------------------rec 2 min 40 x 10 ------------------------------------------------ ------------------------------------rest 5 min------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ bomber barbell - kg x set x (press + row) ------------------------------------------------ 25 x 1s x (5 + 10) ------------------------------------------------ ------------------------------------rest 5 min------------------------------------------------------------------------------------------- # TRAZIONI sbarra ------------------------------------------------ bw x 5r x 3s ------------------------------------------------ ----------------------------------rest 30 min------------------------------------------------------------------------------------------- # RUNNING ------------------------------------------------ - corsa blanda x 15 minuti ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
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(#3)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 42
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13-10-2014, 02:44 PM
10 ott 2014 --- OH press - Row - BENCH PRESS - O.H. Press/Row - Trazioni ------------------------------------------------------------------------------------------------------------------------------------------------------------------------ # O.H. PRESS ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 5r x 5s - rec 1 min ------------------------------------------------ -------------------------------------rest 3 min------------------------------------------------------------------------------------------ # ROW ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 20r x 3s - rec 1 min ------------------------------------------------ -------------------------------------rest 5 min------------------------------------------------------------------------------------------ # BENCH PRESS ------------------------------------------------ 20 x 10 -----------------------------------rec 2 min 30 x 10 -----------------------------------rec 2 min 40 x 10 -----------------------------------rec 2 min 50 x 1r x 5s - rec 1 min ------------------------------------------------ -------------------------------------rest 5 min------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ bomber barbell - kg x set x (press) + (row) ------------------------------------------------ 25 x 2s x (5 + 10) - rec 1 min ------------------------------------------------ -------------------------------------rest 5 min------------------------------------------------------------------------------------------- # TRAZIONI sbarra ------------------------------------------------ bw x 6r x 1s ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
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(#4)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 42
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13-10-2014, 02:45 PM
12 ott 2014 --- Running - Mezzo Stacco - Stacco al ginocchio - DEADLIFT - Trazioni - Treadmill ----------------------------------------------------------------------------------------------------------------------------------------------------------------- # MEZZO STACCO (dalla TTA al lockout) ------------------------------------------------ 50 x 5r x 5s - rec 1 min ------------------------------------------------ ------------------------------------rest 3 min------------------------------------------------------------------------------------------ # STACCO al ginocchio (da terra alla TTA) ------------------------------------------------ 50 x 3r x 5s - rec 1 min ------------------------------------------------ ------------------------------------rest 3 min------------------------------------------------------------------------------------------ # DEADLIFT ------------------------------------------------ 50 x 1r x 5s - rec 1 min ------------------------------------------------ ------------------------------------rest 5 min------------------------------------------------------------------------------------------- # TRAZIONI sbarra ------------------------------------------------ bw x 8r x 1s ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
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(#5)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 42
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13-10-2014, 10:11 PM
13 ott 2014 --- OH press - Row - BENCH PRESS - O.H. Press/Row - Trazioni ----------------------------------------------------------------------------------------------------------------------------------------------------------------- # O.H. PRESS ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 5r x 5s - rec 1 min ------------------------------------------------ ------------------------------------rest 3 min------------------------------------------------------------------------------------------ # ROW ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 20r x 3s - rec 1 min ------------------------------------------------ ------------------------------------rest 3 min------------------------------------------------------------------------------------------ # BENCH PRESS ------------------------------------------------ 20 x 10 -----------------------------------rec 2 min 30 x 10 -----------------------------------rec 2 min 40 x 10 -----------------------------------rec 2 min 50 x 1r x 5s - rec 1 min ------------------------------------------------ ------------------------------------rest 3 min------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ bomber barbell - kg x set x (press) + (row) ------------------------------------------------ 25 x 3s x (5 + 10) - rec 1 min ------------------------------------------------ ------------------------------------rest 3 min------------------------------------------------------------------------------------------- # TRAZIONI sbarra ------------------------------------------------ bw x 4r x 1s ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
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(#6)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 42
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16-10-2014, 09:26 AM
15 ott 2014 --- OH press - Row - SQUAT - O.H. Press/Row - Trazioni --------------------------------------------------------------------------------------------------------------------------------------------------------- # O.H. PRESS ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 5r x 5s - rec 1 min ------------------------------------------------ ------------------------------------rest 2 min------------------------------------------------------------------------------------------ # ROW ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 20r x 3s - rec 1 min ------------------------------------------------ ------------------------------------rest 2 min------------------------------------------------------------------------------------------ # SQUAT ------------------------------------------------ 20 x 10 -----------------------------------rec 2 min 30 x 10 -----------------------------------rec 2 min 40 x 10 -----------------------------------rec 2 min 50 x 1r x 5s - rec 1 min ------------------------------------------------ ------------------------------------rest 2 min------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ bomber barbell - kg x set x (press) + (row) ------------------------------------------------ 25 x 3s x (5 + 10) - rec 1 min ------------------------------------------------ ------------------------------------rest 2 min------------------------------------------------------------------------------------------- # TRAZIONI sbarra ------------------------------------------------ bw x 5r x 2s - rec 1 min ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
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(#7)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 42
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17-10-2014, 05:40 PM
17 ott 2014 --- OH press - Row - BENCH PRESS - O.H. Press/Row - Trazioni - Treadmill ---------------------------------------------------------------------------------------------------------------------------------------------------------- # O.H. PRESS ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 5r x 5s - rec 1 min ------------------------------------------------ ------------------------------------rest 2 min------------------------------------------------------------------------------------------ # ROW ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 10r x 5s - rec 1 min ------------------------------------------------ ------------------------------------rest 2 min------------------------------------------------------------------------------------------ # BENCH PRESS ------------------------------------------------ 20 x 10 -----------------------------------rec 2 min 30 x 10 -----------------------------------rec 2 min 40 x 10 -----------------------------------rec 2 min 50 x 1r x 5s - rec 1 min -----------------------------------rec 2 min 60 x 1r x 5s - rec 1 min ------------------------------------------------ ------------------------------------rest 2 min------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ bomber barbell - kg x set x (press) + (row) ------------------------------------------------ 25 x 3s x (5 + 10) - rec 1 min ------------------------------------------------ ------------------------------------rest 3 min------------------------------------------------------------------------------------------- # TRAZIONI sbarra ------------------------------------------------ bw x 5r x 1s ------------------------------------------------ -----------------------------------rest 10 min------------------------------------------------------------------------------------------- # TREADMILL (tot. 15 minuti) ------------------------------------------------ - 8 km/h x 5 minuti x 10 % ----------------------------------- - 6 km/h x 5 minuti x 10 % ----------------------------------- - 8 km/h x 5 minuti ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
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(#8)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 42
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19-10-2014, 12:18 AM
18 ott 2014 --- Mezzo Stacco - Stacco al ginocchio - DEADLIFT - Treadmill ---------------------------------------------------------------------------------------------------------------------------------------------------------- # MEZZO STACCO (dalla TTA al lockout) ------------------------------------------------ 50 x 5r x 5s - rec 1 min ------------------------------------------------ ------------------------------------rest 3 min------------------------------------------------------------------------------------------ # STACCO al ginocchio (da terra alla TTA) ------------------------------------------------ 70 x 3r x 5s - rec 1 min ------------------------------------------------ ------------------------------------rest 3 min------------------------------------------------------------------------------------------ # DEADLIFT ------------------------------------------------ 90 x 1r x 5s - rec 1 min ------------------------------------------------ -----------------------------------rest 10 min------------------------------------------------------------------------------------------- # TREADMILL (tot. 15 minuti) ------------------------------------------------ - 8 km/h x 5 minuti ----------------------------------- - 8 km/h x 5 minuti x 10 % ----------------------------------- - 8 km/h x 5 minuti ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
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(#9)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 42
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20-10-2014, 08:33 AM
19 ott 2014 --- OH press - Row - SQUAT - O.H. Press/Row - Running ---------------------------------------------------------------------------------------------------------------------------------------------------------- # O.H. PRESS ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 5r x 5s - rec 1 min ------------------------------------------------ ------------------------------------rest 2 min------------------------------------------------------------------------------------------ # ROW ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 10r x 5s - rec 1 min ------------------------------------------------ ------------------------------------rest 2 min------------------------------------------------------------------------------------------ # SQUAT ------------------------------------------------ 20 x 10 -----------------------------------rec 2 min 30 x 10 -----------------------------------rec 2 min 40 x 10 -----------------------------------rec 2 min 50 x 1r x 5s - rec 1 min -----------------------------------rec 2 min 60 x 1r x 5s - rec 1 min ------------------------------------------------ ------------------------------------rest 2 min------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ bomber barbell - kg x set x (press) + (row) ------------------------------------------------ 25 x 5s x (5 + 10) - rec 1 min ------------------------------------------------ ------------------------------------rest 30 min------------------------------------------------------------------------------------------- # RUNNING ------------------------------------------------ - corsa blanda x 25 minuti ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
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(#10)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 42
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20-10-2014, 08:23 PM
20 ott 2014 --- Running - Treadmill ---------------------------------------------------------------------------------------------------------------------------------------------------------- # RUNNING ------------------------------------------------ - corsa blanda x 25 minuti ------------------------------------------------ ------------------------------------rest 15 min------------------------------------------------------------------------------------------ # TREADMILL (tot. 15 minuti) ------------------------------------------------ - 8 km/h x 5 minuti x 10 % ----------------------------------- - 6 km/h x 5 minuti x 10 % ----------------------------------- - 8 km/h x 5 minuti ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
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(#11)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 42
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21-10-2014, 10:43 PM
21 ott 2014 --- OH press - Row - BENCH PRESS - Treadmill ---------------------------------------------------------------------------------------------------------------------------------------------------------- # O.H. PRESS ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 5r x 5s - rec 1 min ------------------------------------------------ ------------------------------------rest 2 min------------------------------------------------------------------------------------------ # ROW ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 10r x 5s - rec 1 min ------------------------------------------------ ------------------------------------rest 2 min------------------------------------------------------------------------------------------ # BENCH PRESS ------------------------------------------------ 20 x 10 -----------------------------------rec 2 min 30 x 10 -----------------------------------rec 2 min 40 x 10 -----------------------------------rec 2 min 50 x 1r x 5s - rec 1 min -----------------------------------rec 2 min 60 x 1r x 5s - rec 1 min -----------------------------------rec 2 min 70 x 1r x 5s - rec 1 min ------------------------------------------------ -----------------------------------rest 15 min------------------------------------------------------------------------------------------- # TREADMILL (tot. 15 minuti) ------------------------------------------------ - 8 km/h x 5 minuti ----------------------------------- - 8 km/h x 5 minuti x 10 % ----------------------------------- - 8 km/h x 5 minuti ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
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(#12)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 42
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22-10-2014, 07:44 PM
22 ott 2014 --- SQUAT - DEADLIFT - Treadmill ---------------------------------------------------------------------------------------------------------------------------------------------------------- # SQUAT ------------------------------------------------ 20 x 10 -----------------------------------rec 2 min 30 x 10 -----------------------------------rec 2 min 40 x 10 -----------------------------------rec 2 min 50 x 1 -----------------------------------rec 2 min 60 x 1 -----------------------------------rec 2 min 70 x 1r x 10s - rec 1 min ------------------------------------------------ ------------------------------------rest 5 min------------------------------------------------------------------------------------------ # DEADLIFT ------------------------------------------------ 50 x 3 -----------------------------------rec 2 min 70 x 2 -----------------------------------rec 2 min 90 x 1r x 10s - rec 1 min ------------------------------------------------ -----------------------------------rest 10 min------------------------------------------------------------------------------------------- # TREADMILL (tot. 25 minuti) ------------------------------------------------ - 8 km/h x 5 minuti ----------------------------------- - 8 km/h x 5 minuti x 10 % ----------------------------------- - 8 km/h x 15 minuti ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
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(#13)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 42
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24-10-2014, 09:09 AM
23 ott 2014 --- Row - BENCH PRESS - Press ---------------------------------------------------------------------------------------------------------------------------------------------------------- # ROW ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 10r x 5s - rec 1 min ------------------------------------------------ ------------------------------------rest 3 min------------------------------------------------------------------------------------------ # BENCH PRESS ------------------------------------------------ 20 x 10 -----------------------------------rec 2 min 30 x 10 -----------------------------------rec 2 min 40 x 10 -----------------------------------rec 2 min 50 x 1 -----------------------------------rec 2 min 60 x 1 -----------------------------------rec 2 min 70 x 1r x 10s - rec 1 min ------------------------------------------------ ------------------------------------rest 3 min------------------------------------------------------------------------------------------ # O.H. PRESS ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 5r x 5s - rec 1 min ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
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(#14)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 42
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28-10-2014, 10:03 AM
24 ott 2014 --- ROW - PRESS ---------------------------------------------------------------------------------------------------------------------------------------------------------- # ROW ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 10r x 10s - rec 1 min ------------------------------------------------ ------------------------------------rest 3 min------------------------------------------------------------------------------------------ # O.H. PRESS ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 5r x 10s - rec 1 min ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
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(#15)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 42
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28-10-2014, 10:03 AM
27 ott 2014 --- SQUAT - DEADLIFT - Treadmill ---------------------------------------------------------------------------------------------------------------------------------------------------------- # SQUAT ------------------------------------------------ 20 x 10 -----------------------------------rec 2 min 30 x 10 -----------------------------------rec 2 min 40 x 10 -----------------------------------rec 2 min 50 x 1 -----------------------------------rec 2 min 60 x 1 -----------------------------------rec 2 min 70 x 1 -----------------------------------rec 2 min 72 x 1r x 10s - rec 1 min ------------------------------------------------ ------------------------------------rest 5 min------------------------------------------------------------------------------------------ # DEADLIFT ------------------------------------------------ 50 x 1 -----------------------------------rec 2 min 70 x 1 -----------------------------------rec 2 min 90 x 1 -----------------------------------rec 2 min 92 x 1r x 10s - rec 1 min ------------------------------------------------ -----------------------------------rest 20 min------------------------------------------------------------------------------------------- # TREADMILL (tot. 20 minuti) ------------------------------------------------ - 8 km/h x 5 minuti ----------------------------------- - 8 km/h x 5 minuti x 10 % ----------------------------------- - 8 km/h x 10 minuti ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
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