agosto 2011 mix - YouTube

ecco un video con un po di riprese fatte qualche mese fa

giovedì 1 riposo completo

venerdì 2

a)stacco da terra 12@60,70,80,70kg

b1)croci cavi panca 30° 6@6.25,6.25,6.25kg
b2)croci manubri piana 6@12,12,12kg

c1)croci rovesce 30° 6@5,4,4kg
c2)croci rovesce cavi incrociati 6@1.25,2.5,2.5kg

d)panca piana 12@40,50,55,60kg

e)remo bilancere 12@45,55,60,65kg

f1)janda crunch 2x20
f2)rev hypers 2x20

sabato

a1)ileopsoas alla multihip 12@35,35,40kg
a2)glutei alla multihip 12@35,50,55kg

b)neck vertical stabilization 5x20,90"

c1)back shrugs 6@50,60,60kg
c2)front shrugs idem
c3)neck flexion 3x12
c4)neck ext alla leg 12@7.5,7.5,10kg
c5)farmer's walk 3x90"@20+20kg

d1)bb sit up 3x10@20kg
d2)crunch 3x10

domenica

a1)hammer curl su inclinata 6@12,14,16,16,14kg
a2)p down cavo 6@30,35,40,43,37kg

b1)trazioni supine 12@-30,-20,-15,-25kg
b2)lento dietro 12@30,35,37.5,32.5kg

c1)standing calf @mp 6@50,70,80,90kg
c2)tergicristacci appeso 4x12

d1)front squat 12@30,40,50,45kg
d2)rolling rdl 2@12,17,20,20kg

lunedì

a)soleo raises 6@80,90,100,110, 4x12@80kg

b1)soleo raises 4x12@80kg
b2)calf alla pressa 12@80,90,100,90kg

c)fat bar hanging walk 4xmax

d)kb bottom up hold 4xmax

e)3 fingers bar hold (no index) 6xmax

f1)extrarot prono su panca 3x12@2kg
f2)seated db snatch 3x8@8kg
f3)cuban press 3x8@12kg

g)scap push ups 3x12@chains

h)planks front walk

i1)torso twist 4x6,8
i2)rolling plank 4x10,12

oggi



a1)french 2 mani 6@26,30,34,34,30kg
a2)curl behind the head 6@20,25,30,30,25kg

b1)fg mp 12@30,35,37.5,35,32.5kg
b2)trazi prone 12@-35,-30,-25,-30,-35kg

c1)side bend 6@26,30,34,38,34kg
c2)standing 1 leg calf raise 6@12,14,18,22,20kg

d1)ss ffe 12@14,16,18,16kg
d2)unilat leg curl 12@15,20,22.5,20kg

mercoledì 7

cable twist 3x10@7.5
cambiando posizione del piede

windmill 6@16,20,26,22kg

woodchop H2L 10@7.5,10kg
L2H 10@6.25,7.5kg

lateral hip abduction 3x12-15

lat hip tilt 3x15@6kg

poliquin s-ups 3x10@bw

trap-3 raise al cavo mano supina 10@2.5,3.75,3.75kg
mano prona 2x10@2.5kg

extra al cavo mano supina 2x10@2.5
mano prona 2x10@2.5kg

1)1 leg calf al mp 6@0,10,15kg
2)1 leg calf alla pressa 6@40,50,60kg
3)1 leg calf alla rotary 6@22.5,27.5,30kg

da giovedì 8 a domenica 11 off, sono stato a sciare
per la prima volta dopo 9 anni, quindi risultati disastrosi, il primo giorno in particolare. notevoli miglioramenti al 3° giorno.

fastidietti alle ginocchia, passati nei giorni successivi

lunedì 12

a1)rotary calf 6@40,47.5,52.5,55,47.55kg
a2)pikes 5x6@bw

b1)squat 12@40,50,60,50kg
b2)hpx 12@bw,5,10,5kg

c1)1 arm lat pd 6@35,40,45,40kg
c2)1 arm standing mp 6@20,24,26,24kg

d1)remo 1 manubrio 12@20,24,26,22kg
d2)panca piana 1 manubrio 12@20,24,28,24kg

martedì 13

giorno di rest, percorso in spa

mercoledì 14


a1)croci cavi panca 30° 6@6.25,6.25,6.25kg
a2)croci manubri piana 6@12,14,14kg

b1)croci rovesce 30° 6@6,8,8kg
b2)croci rovesce cavi incrociati 6@2.5,3.75,3.75kg

c)stacco da terra 12@65,75,85,75kg

d)RDL presa supina 6@60,80,85kg

e)panca piana 12@45,55,62.5,60,45kg

f)remo bilancere 12@50,60,72.5,70,62.5kg

g1)janda crunch 4x20@0,2,2,2kg
g2)rev hypers 4x20@0,2,2,0kg

giovedì 15

allenamento rest

windmill 6@16,22,28, 3x3@38, 6@20kg

walking 1 arm overhead plate hold 4x30-40"@10kg

1 arm fat bar hang 15,12,12"@bw

1 arm bar hang 10-6"

1 plate combo lat to front raise and back 2x4@5kg

1 plate 90° front & lat raise 2x6@5kg

venerdì 16


a1)hammer curl su inclinata 6@12,14,16,16,14,14kg
a2)p down cavo 6@30,37.5,40,43,39,38kg

b1)trazioni supine 12@-30,-25,-25,-30kg
b2)lento dietro 12@30,37.5,40,35kg

c1)standing calf @mp 6@60,70,80,90kg
c2)tergicristacci appeso 4x12

d1)front squat 12@35,40,50,50kg
d2)rolling rdl 4x12@20kg

sabato 17

a1)calf al multi 2x6@80, 2x12@40,50kg
a2)calf alla pressa 2x6@110, 2x12@90kg
a3)rotary calf 6@40,45, 12@30,35kg
a4)squat calf 6@60,70, 12@40,50kg

b1)bottom up kb hold 15,15,12"@9kg
b2)fat bar hold 20,25,18"@bw
b2)bottom up kb overhead hold 15,14,14"@9kg

c)3 finger bar hold 15,14,14"@bw
3 different positions

d)wrist extensions 4x12@6kg

e1)db prone external rotation 12@2,3,3kg
e2)seated snatch 8@6,6,8kg
e3)cuban press 6@17,17,12kg

f1)tergicristalli alla sbarra 12,12,10@bw
f2)tergicristalli per terra 14,14,12@bw
f3)russian twist 20@5,10, 16@12kg

g1)low abs activation 10@12,16,14kg
g2)crunch su sb 10@26,28,28kg

domenica 18

a1)bb multipower crunch 15@40,40,60kg
a2)bb butt bridge 15@60,70,90kg

b1)bb abs roll 4x6@60kg
b2)zecher gm 6@40,50,50,60kg

c)oh squat 8x6@20kg

d1)extrarotazioni manubrio 12@4,3,3, 10@3kg
d2)extrarot cavo 12@1.25 10@2.5, 12@1.25,1.25kg

c)calf stripping unilaterale 6+6@14,bw, 2x6+6@16,bw, 3x6+6@18,bw

d)hip work 6x6/10@3.75,6.5kg