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123CocaButon456 08-03-2014 10:15 PM
Gio 6 mar 2014 - BENCH PRESS
------------------------------------------------------------------------------------------------------------------------------------------


#BENCH PRESS
------------------------------------------------
20 x 10
-----------------------------------rec 2 min
30 x 8
-----------------------------------rec 2 min
40 x 6
-----------------------------------rec 2 min
50 x 4
-----------------------------------rec 2 min
60 x 3r x 5s - rec 2 min
------------------------------------------------


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

123CocaButon456 08-03-2014 10:17 PM
Sab 8 mar 2014 – SQUAT
------------------------------------------------------------------------------------------------------------------------------------------
#Schema TRIPLE – a 2 giorni dal precedente w.o. (Bench Press : triple)
------------------------------------------------------------------------------------------------------------------------------------------


#SQUAT
------------------------------------------------
20 x 10
-----------------------------------rec 2 min
30 x 8
-----------------------------------rec 2 min
40 x 6
-----------------------------------rec 2 min
50 x 5
-----------------------------------rec 2 min
60 x 4
-----------------------------------rec 2 min
70 x 3r x 5s - rec 2 min
------------------------------------------------


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

123CocaButon456 10-03-2014 07:51 PM
Dom 9 mar 2014 – DEADLIFT
------------------------------------------------------------------------------------------------------------------------------------------
#Schema TRIPLE – ad 1 giorno dal precedente w.o. (Squat : triple)
------------------------------------------------------------------------------------------------------------------------------------------


#DEADLIFT
------------------------------------------------
50 x 10
-----------------------------------rec 2 min
70 x 4
-----------------------------------rec 2 min
90 x 3r x 5s - rec 2 min
------------------------------------------------


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

123CocaButon456 11-03-2014 08:46 PM
Mar 11 mar 2014 - BENCH PRESS
------------------------------------------------------------------------------------------------------------------------------------------
#Schema TRIPLE – a 2 giorni dal precedente w.o. (Deadlift : triple)
------------------------------------------------------------------------------------------------------------------------------------------


#BENCH PRESS
------------------------------------------------
20 x 10
-----------------------------------rec 2 min
30 x 8
-----------------------------------rec 2 min
40 x 6
-----------------------------------rec 2 min
50 x 4
-----------------------------------rec 2 min
60 x 3r x 5s - rec 2 min
------------------------------------------------


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

123CocaButon456 14-03-2014 09:41 PM
Ven 14 mar 2014 – SQUAT
------------------------------------------------------------------------------------------------------------------------------------------
#Schema TRIPLE – a 3 giorni dal precedente w.o. (Bench Press : triple)
------------------------------------------------------------------------------------------------------------------------------------------


#SQUAT
------------------------------------------------
20 x 10
-----------------------------------rec 2 min
30 x 8
-----------------------------------rec 2 min
40 x 6
-----------------------------------rec 2 min
50 x 5
-----------------------------------rec 2 min
60 x 4
-----------------------------------rec 2 min
70 x 3r x 5s - rec 2 min
------------------------------------------------


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

123CocaButon456 15-03-2014 09:57 PM
Sab 15 mar 2014 – DEADLIFT
------------------------------------------------------------------------------------------------------------------------------------------
#Schema TRIPLE - ad 1 giorno dal precedente w.o. (Squat : triple)
------------------------------------------------------------------------------------------------------------------------------------------

#DEADLIFT
------------------------------------------------
50 x 10
-----------------------------------rec 2 min
70 x 5
-----------------------------------rec 2 min
90 x 3r x 5s - rec 2 min
------------------------------------------------

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

123CocaButon456 17-03-2014 10:41 PM
Lun 17 mar 2014 - BENCH PRESS - TREADMILL
------------------------------------------------------------------------------------------------------------------------------------------
#Schema DOPPIE – a 2 giorni dal precedente w.o. (Deadlift : triple)
------------------------------------------------------------------------------------------------------------------------------------------


#BENCH PRESS
------------------------------------------------
20 x 10
-----------------------------------rec 2 min
30 x 8
-----------------------------------rec 2 min
40 x 6
-----------------------------------rec 2 min
50 x 4
-----------------------------------rec 2 min
60 x 3
-----------------------------------rec 2 min
70 x 2r x 5s - rec 2 min
------------------------------------------------


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


#TREADMILL (tot. 20 minuti)
---------------------------------
- 8 km/h x 3 minuti
---------------------------------
- 10 km/h x 10 minuti
---------------------------------
- 10 km/h x 2 minuti x 10 %
---------------------------------
-10 km/h x 3 minuti
---------------------------------
- 8 km/h x 2 minuti
---------------------------------


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

123CocaButon456 19-03-2014 10:22 PM
Mer 19 mar 2014 – SQUAT - TREADMILL
------------------------------------------------------------------------------------------------------------------------------------------
#Schema DOPPIE – a 2 giorni dal precedente w.o. (Bench Press: doppie + Treadmill)
------------------------------------------------------------------------------------------------------------------------------------------


#SQUAT
------------------------------------------------
20 x 10
-----------------------------------rec 2 min
30 x 8
-----------------------------------rec 2 min
40 x 6
-----------------------------------rec 2 min
50 x 5
-----------------------------------rec 2 min
60 x 4
-----------------------------------rec 2 min
70 x 3
-----------------------------------rec 2 min
80 x 2r x 5s - rec 2 min
------------------------------------------------


---------------------rest 10 min---------------------------------------------------------------------------------------------------------


#TREADMILL (tot. 10 min)
---------------------------------
- 8 km/h x 3 minuti
---------------------------------
- 10 km/h x 10 minuti
---------------------------------
- 8 km/h x 2 minuti
---------------------------------


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

123CocaButon456 23-03-2014 04:24 PM
Gio 20 mar 2014 – DEADLIFT + TREADMILL
------------------------------------------------------------------------------------------------------------------------------------------
#Schema DOPPIE - ad 1 giorno dal precedente w.o. (Squat : doppie + Treadmill)
------------------------------------------------------------------------------------------------------------------------------------------


#DEADLIFT
------------------------------------------------
50 x 10
-----------------------------------rec 2 min
70 x 5
-----------------------------------rec 2 min
90 x 3
-----------------------------------rec 2 min
100 x 2r x 5s - rec 2 min
------------------------------------------------


---------------------rest 10 min---------------------------------------------------------------------------------------------------------


#TREADMILL (tot. 20 minuti)
---------------------------------
- 8 km/h x 3 minuti
---------------------------------
- 10 km/h x 15 minuti
---------------------------------
- 8 km/h x 2 minuti
---------------------------------


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

123CocaButon456 23-03-2014 08:24 PM
Dom 23 mar 2014 - BENCH PRESS + TREADMILL
------------------------------------------------------------------------------------------------------------------------------------------
#Schema SINGOLE - a 3 giorni dal precedente w.o. (Deadlift: doppie + Treadmill)
------------------------------------------------------------------------------------------------------------------------------------------


#BENCH PRESS
------------------------------------------------
20 x 10
-----------------------------------rec 2 min
30 x 8
-----------------------------------rec 2 min
40 x 6
-----------------------------------rec 2 min
50 x 4
-----------------------------------rec 2 min
60 x 3
-----------------------------------rec 2 min
70 x 2
-----------------------------------rec 2 min
80 x 1r x 5s - rec 2 min
------------------------------------------------


---------------------rest 15 min---------------------------------------------------------------------------------------------------------


#TREADMILL (tot. 90 minuti)
---------------------------------
- 8 km/h x 90 minuti
---------------------------------


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

123CocaButon456 27-03-2014 04:05 PM
Mer 26 mar 2014 – SQUAT – TREADMILL
------------------------------------------------------------------------------------------------------------------------------------------
#Schema SINGOLE – a 3 giorni dal precedente w.o. (Bench Press : singole + Treadmill)
------------------------------------------------------------------------------------------------------------------------------------------


#SQUAT
------------------------------------------------
20 x 10
-----------------------------------rec 2 min
30 x 8
-----------------------------------rec 2 min
40 x 6
-----------------------------------rec 2 min
50 x 5
-----------------------------------rec 2 min
60 x 4
-----------------------------------rec 2 min
70 x 3
-----------------------------------rec 2 min
80 x 2
-----------------------------------rec 2 min
90 x 1r x 5s - rec 2 min
------------------------------------------------


---------------------rest 10 min---------------------------------------------------------------------------------------------------------


#TREADMILL (tot. 10 minuti)
---------------------------------
- 8 km/h x 2 minuti
---------------------------------
- 8 km/h x 6 minuti x 10 %
---------------------------------
- 8 km/h x 2 minuti
---------------------------------


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

123CocaButon456 28-03-2014 01:29 PM
Gio 27 mar 2014 – DEADLIFT
------------------------------------------------------------------------------------------------------------------------------------------
#Schema SINGOLE - ad 1 giorno dal precedente w.o. (Squat : singole + Treadmill)
------------------------------------------------------------------------------------------------------------------------------------------


#DEADLIFT
------------------------------------------------
50 x 10
-----------------------------------rec 2 min
70 x 5
-----------------------------------rec 2 min
90 x 3
-----------------------------------rec 2 min
100 x 2
-----------------------------------rec 2 min
110 x 1r x 5s - rec 2 min
------------------------------------------------


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

123CocaButon456 31-03-2014 08:39 AM
Dom 30 mar 2014 - BENCH PRESS
------------------------------------------------------------------------------------------------------------------------------------------
#Schema DOPPIE – a 3 giorni dal precedente w.o. (Deadlift : triple)
------------------------------------------------------------------------------------------------------------------------------------------


#BENCH PRESS
------------------------------------------------
20 x 10
-----------------------------------rec 2 min
30 x 8
-----------------------------------rec 2 min
40 x 6
-----------------------------------rec 2 min
50 x 4
-----------------------------------rec 2 min
60 x 3
-----------------------------------rec 2 min
70 x 2
-----------------------------------rec2 min
71 x 2r x 5s - rec 2 min
------------------------------------------------


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

123CocaButon456 02-04-2014 08:31 AM
Mar 1 apr 2014 – SQUAT
------------------------------------------------------------------------------------------------------------------------------------------
#Schema DOPPIE – a 2 giorni dal precedente w.o. (Bench Press: doppie)
------------------------------------------------------------------------------------------------------------------------------------------

#SQUAT
------------------------------------------------
20 x 10
-----------------------------------rec 2 min
30 x 8
-----------------------------------rec 2 min
40 x 6
-----------------------------------rec 2 min
50 x 5
-----------------------------------rec 2 min
60 x 4
-----------------------------------rec 2 min
70 x 3
-----------------------------------rec 2 min
80 x 2
-----------------------------------rec 2 min
82 x 2r x 5s - rec 2 min
------------------------------------------------

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

123CocaButon456 02-04-2014 09:05 AM
Mar 1 apr 2014 – SQUAT
------------------------------------------------------------------------------------------------------------------------------------------

https://www.youtube.com/watch?v=ARp7...ature=youtu.be


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