sKROTT diary

[Baiolo Karonte]

lunedì 1 maggio iniziato nuovo meso metto qui tutte le settimane insieme

stacco
week 1 6@60,80,100, 2x4@120kg
week 2 5@60,80, 4@100,120, 3x3@135kg

panca fermo
week 1 6@40,50, 2x4@60, 2x3@70, 10@30kg
week 2 6@40,50, 4@60,70 3x3@80, 2x2@90kg

remo fermo idem

hip thrust 12@40,60,70,60kg

neck abs
week 1 4x12
week 2 5x12

martedì
squat
week 1 6@50,60, 2x5@70, 2x4@80, 2x3@90kg
week 2 6@50,60, 2x5@70, 2x3@80kg

box squat
week 3 8@50,60, 2x6@80, 2x4@100

squat
week 3
4@60,80, 2x2@100kg

trazioni supine
week 1 6@-40,-30, 2x5@-20, 2x4@bw, 2x3@10kg
week 2 6@-40,-30, 2x5@-20, 2x3@bw
week 3 6@-40,-30, 2x6@-20, 2x4@bw, 2x3@8kg

lento avanti seduto
week 1 6@20,30, 2x4@40, 2x4@47.5, 2x3@52.5kg
week 2 6@20,30, 2x5@40, 2x3@50kg
week 3 6@20,30, 2x6@40, 2x4@50kg

leg curl
week 1 4x6@40kg
week 2 4x8@40kg
week 3 4x10@40kg

lat frontale
week 1 5x12@50
week 2 4x10@55

dips
week 1 5x12@bw
week 2 4x10@6