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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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(#1486)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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04-12-2013, 10:19 AM
Grazie Principe ! |
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(#1487)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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04-12-2013, 10:25 AM
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(#1488)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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08-12-2013, 09:23 PM
8 dic 2013 - SQUAT - BENCH PRESS - DEADLIFT ------------------------------------------------------------------------------------------------------------------------------------------ #SQUAT ------------------------------------------------ 20 x 10 -----------------------------------rec 1 min 30 x 8 -----------------------------------rec 1 min 40 x 6 -----------------------------------rec 1 min 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) ------------------------------------------------ 20 x 10 -----------------------------------rec 1 min 30 x 8 -----------------------------------rec 1 min 40 x 6 -----------------------------------rec 1 min 50 x 5 -----------------------------------rec 1 min 60 x 3 -----------------------------------rec 1 min 70 x 1r x 5s - rec 1 min ------------------------------------------------ ------------------------------------rest 5 min--------------------------------------------------------------------------------------------- #DEADLIFT ------------------------------------------------ 50 x 5 -----------------------------------rec 1 min 70 x 4 -----------------------------------rec 1 min 90 x 3 -----------------------------------rec 1 min 110 x 1r x 5s - rec 1 min ------------------------------------------------ --------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1489)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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09-12-2013, 10:58 PM
9 dic 2013 - RUNNING ------------------------------------------------------------------------------------------------------------------------------------------ #RUNNING --------------------------------------------------- circuito mattoncini cemento (parcheggio) --------------------------------------------------- - distanza 5.11 km - durata 00:29:16 - vel media 10.48 km/h --------------------------------------------------- - salite 147 metri - discese 145 metri --------------------------------------------------- - ritmo medio 5:43 min/km --------------------------------------------------- - km + lento: 6:17 min/km --------------------------------------------------- - km + veloce: 4:52 min/km --------------------------------------------------- - ritmo 01° km 6:14 min/km - ritmo 02° km 4:52 min/km - ritmo 03° km 6:16 min/km - ritmo 04° km 4:52 min/km - ritmo 05° km 6:17 min/km --------------------------------------------------- --------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1490)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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12-12-2013, 11:26 PM
12 dic 2013 - SQUAT - BENCH PRESS ------------------------------------------------------------------------------------------------------------------------------------------ #SQUAT ------------------------------------------------ 20 x 10 -----------------------------------rec 1 min 30 x 8 -----------------------------------rec 1 min 40 x 6 -----------------------------------rec 1 min 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 10s - rec 1 min ------------------------------------------------ ----------------------------------rest 5 min--------------------------------------------------------------------------------------------- #BENCH PRESS (presa: indici sui collari) ------------------------------------------------ 20 x 10 -----------------------------------rec 1 min 30 x 8 -----------------------------------rec 1 min 40 x 6 -----------------------------------rec 1 min 50 x 5 -----------------------------------rec 1 min 60 x 3 -----------------------------------rec 1 min 70 x 1r x 10s - rec 1 min ------------------------------------------------ --------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1491)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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13-12-2013, 11:21 PM
13 dic 2013 - Palestra L'Aquila - MACCHINE + TREADMILL ------------------------------------------------------------------------------------------------------------------------------------------ #MACCHINE: pump leggero ---------------------------------- cingolo scapolare + quadricipiti ---------------------------------- ------------------------------------------------------------- #CORSA TREADMILL -------------------------------- 60 minuti totali -------------------------- - warmup -------------------------- - 8 km/h x 15 minuti -------------------------- - 12 km/h x 5 minuti -------------------------- - 8 km/h x 15 minuti -------------------------- - 10 km/h x 10 minuti -------------------------- - 8 km/h x 15 minuti -------------------------- - cooldown -------------------------------- ------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1492)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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15-12-2013, 09:59 PM
15 dic 2013 - SQUAT - BENCH PRESS - DEADLIFT ------------------------------------------------------------------------------------------------------------------------------------------ #SQUAT ------------------------------------------------ 20 x 10 -----------------------------------rec 1 min 30 x 8 -----------------------------------rec 1 min 40 x 6 -----------------------------------rec 1 min 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 10s - rec 1 min ------------------------------------------------ ----------------------------------rest 5 min--------------------------------------------------------------------------------------------- #BENCH PRESS (presa: indici sui collari) ------------------------------------------------ 20 x 10 -----------------------------------rec 1 min 30 x 8 -----------------------------------rec 1 min 40 x 6 -----------------------------------rec 1 min 50 x 5 -----------------------------------rec 1 min 60 x 3 -----------------------------------rec 1 min 70 x 1r x 10s - rec 1 min ------------------------------------------------ ------------------------------------rest 5 min--------------------------------------------------------------------------------------------- #DEADLIFT ------------------------------------------------ 50 x 5 -----------------------------------rec 1 min 70 x 4 -----------------------------------rec 1 min 90 x 3 -----------------------------------rec 1 min 110 x 1r x 10s - rec 1 min ------------------------------------------------ --------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1493)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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16-12-2013, 05:41 PM
16 dic 2013 - RUNNING ------------------------------------------------------------------------------------------------------------------------------------------ #RUNNING --------------------------------------------------- pista ciclabile Cascia --------------------------------------------------- - distanza 10.17 km - durata 00:55:53 - vel media 10.9 km/h --------------------------------------------------- - salite 108 metri - discese 108 metri --------------------------------------------------- - ritmo medio 5:29 min/km --------------------------------------------------- - km + lento: 5:44 min/km (10° km) --------------------------------------------------- - km + veloce: 5:16 min/km (4° km) --------------------------------------------------- - ritmo 01° km 5:26 min/km - ritmo 02° km 5:19 min/km - ritmo 03° km 5:31 min/km - ritmo 04° km 5:16 min/km - ritmo 05° km 5:26 min/km - ritmo 06° km 5:24 min/km - ritmo 07° km 5:35 min/km - ritmo 08° km 5:31 min/km - ritmo 09° km 5:42 min/km - ritmo 10° km 5:44 min/km --------------------------------------------------- --------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1494)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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18-12-2013, 07:48 PM
18 dic 2013 - RUNNING ------------------------------------------------------------------------------------------------------------------------------------------ #RUNNING --------------------------------------------------- pista ciclabile Cascia --------------------------------------------------- - distanza 10.16 km - durata 00:56:24 - vel media 10.8 km/h --------------------------------------------------- - salite 96 metri - discese 90 metri --------------------------------------------------- - ritmo medio 5:33 min/km --------------------------------------------------- - km + lento: 6:11 min/km (3° km) --------------------------------------------------- - km + veloce: 4:26 min/km (9° km) --------------------------------------------------- - ritmo 01° km 6:06 min/km - ritmo 02° km 6:01 min/km - ritmo 03° km 6:11 min/km - ritmo 04° km 5:46 min/km - ritmo 05° km 4:34 min/km - ritmo 06° km 5:45 min/km - ritmo 07° km 4:40 min/km - ritmo 08° km 6:03 min/km - ritmo 09° km 4:26 min/km - ritmo 10° km 5:51 min/km --------------------------------------------------- --------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1495)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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20-12-2013, 04:29 PM
19 dic 2013 - SQUAT - BENCH PRESS - DEADLIFT ------------------------------------------------------------------------------------------------------------------------------------------ #SQUAT ------------------------------------------------ 20 x 10 -----------------------------------rec 1 min 30 x 8 -----------------------------------rec 1 min 40 x 6 -----------------------------------rec 1 min 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 10s - rec 1 min ------------------------------------------------ ----------------------------------rest 5 min--------------------------------------------------------------------------------------------- #BENCH PRESS (presa: indici sui collari) ------------------------------------------------ 20 x 10 -----------------------------------rec 1 min 30 x 8 -----------------------------------rec 1 min 40 x 6 -----------------------------------rec 1 min 50 x 5 -----------------------------------rec 1 min 60 x 3 -----------------------------------rec 1 min 70 x 1r x 10s - rec 1 min ------------------------------------------------ ------------------------------------rest 5 min--------------------------------------------------------------------------------------------- #DEADLIFT ------------------------------------------------ 50 x 5 -----------------------------------rec 1 min 70 x 4 -----------------------------------rec 1 min 90 x 3 -----------------------------------rec 1 min 110 x 1r x 10s - rec 1 min ------------------------------------------------ --------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1496)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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20-12-2013, 04:35 PM
20 dic 2013 - RUNNING ------------------------------------------------------------------------------------------------------------------------------------------ #RUNNING --------------------------------------------------- pista ciclabile Cascia --------------------------------------------------- - distanza 5.94 km - durata 00:33:49 - vel media 10.5 km/h --------------------------------------------------- - salite 15 metri - discese 9 metri --------------------------------------------------- - ritmo medio 5:41 min/km --------------------------------------------------- - km + lento: 6:36 min/km (6° km) --------------------------------------------------- - km + veloce: 4:05 min/km (5° km) --------------------------------------------------- - ritmo 01° km 5:51 min/km - ritmo 02° km 5:55 min/km - ritmo 03° km 5:59 min/km - ritmo 04° km 5:48 min/km - ritmo 05° km 4:05 min/km - ritmo 06° km 6:36 min/km --------------------------------------------------- ------------------------------------------------------------------------------------------------------------------------------------------ |
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(#1497)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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21-12-2013, 11:49 PM
21 dic 2013 - DEADLIFT - RUNNING ------------------------------------------------------------------------------------------------------------------------------------------ #DEADLIFT ------------------------------------------------ 50 x 5r x 5s – rec 1 min -----------------------------------rec 1 min 70 x 4r x 4s – rec 1 min -----------------------------------rec 1 min 90 x 3r x 3s – rec 1 min -----------------------------------rec 1 min 110 x 1r x 10s - rec 1 min ------------------------------------------------ ------------------------------------rest 30 min-------------------------------------------------------------------------------------------- #RUNNING --------------------------------------------------- asfalto – percorso andata / ritorno --------------------------------------------------- saliscendi con salita (+595 metri) all’andata --------------------------------------------------- - distanza 13.12 km - durata 01:16:29 - vel media 10.03 km/h --------------------------------------------------- - salite 595 metri - discese 596 metri --------------------------------------------------- - ritmo medio 5:49 min/km --------------------------------------------------- - km + lento andata: 6:44 min/km (3° km) - km + lento ritorno: 5:52 min/km (12° km) --------------------------------------------------- - km + veloce andata: 5:53 min/km (1° km) - km + veloce ritorno: 5:12 min/km (10° km) --------------------------------------------------- - ritmo 01° km 5:53 min/km - ritmo 02° km 6:23 min/km - ritmo 03° km 6:44 min/km - ritmo 04° km 6:16 min/km - ritmo 05° km 6:12 min/km - ritmo 06° km 6:13 min/km - giro di boa a 6.5 km - ritmo 07° km 6:09 min/km - ritmo 08° km 5:30 min/km - ritmo 09° km 5:47 min/km - ritmo 10° km 5:12 min/km - ritmo 11° km 5:19 min/km - ritmo 12° km 5:52 min/km - ritmo 13° km 5:19 min/km --------------------------------------------------- --------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1498)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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22-12-2013, 11:03 PM
22 dic 2013 - SQUAT ------------------------------------------------------------------------------------------------------------------------------------------ #SQUAT ------------------------------------------------ 20 x 10 -----------------------------------rec 1 min 30 x 8 -----------------------------------rec 1 min 40 x 6 -----------------------------------rec 1 min 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 10s - rec 1 min ------------------------------------------------ --------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1499)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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23-12-2013, 09:26 PM
23 dic 2013 - BENCH PRESS ------------------------------------------------------------------------------------------------------------------------------------------ #BENCH PRESS ------------------------------------------------ 20 x 10 -----------------------------------rec 1 min 30 x 8 -----------------------------------rec 1 min 40 x 6 -----------------------------------rec 1 min 50 x 5 -----------------------------------rec 1 min 60 x 3 -----------------------------------rec 1 min 70 x 1r x 10s - rec 1 min -----------------------------------rec 9 min 70 x 1r x 5s - rec 1 min -----------------------------------rec 9 min 70 x 1r x 5s - rec 1 min -----------------------------------rec 9 min 70 x 1r x 5s - rec 1 min -----------------------------------rec 9 min 70 x 1r x 5s - rec 1 min ------------------------------------------------ ------------------------------------rest 9 min--------------------------------------------------------------------------------------------- #TRAZIONI SBARRA ------------------------------------------------ 1 x Max (10 reps) ------------------------------------------------ -------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1500)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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31-12-2013, 12:55 AM
30dic2013 - Palestra Oliveto Citra - SQUAT + BENCH PRESS + DEADLIFT ------------------------------------------------------------------------------------------------------------------------------------------ #SQUAT -------------------------------- 20 x 10 -------------------------- 35 x 10 -------------------------- 45 x 10 -------------------------- 55 x 10 -------------------------- 65 x 1 -------------------------- 75 x 1 -------------------------- 85 x 1 -------------------------- 95 x 1r x 10s -------------------------------- ------------------------------------------------------------------------------------------------------------------------------------------ #BENCH PRESS -------------------------------- 25 x 15 -------------------------- 35 x 10 -------------------------- 45 x 5 -------------------------- 55 x 1 -------------------------- 65 x 1 -------------------------- 75 x 1 -------------------------------- ------------------------------------------------------------------------------------------------------------------------------------------ #DEADLIFT -------------------------------- 60 x 1 -------------------------- 80 x 1 -------------------------- 90 x 1 -------------------------- 100 x 1 -------------------------- 110 x 1 -------------------------- 120 x 1 -------------------------- 125 x 1r x 3s -------------------------------- ------------------------------------------------------------------------------------------------------------------------------------------- |
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