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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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(#1546)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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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 ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1547)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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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 ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1548)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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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 ------------------------------------------------ -------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1549)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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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 ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1550)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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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 ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1551)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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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 ------------------------------------------------ -------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1552)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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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 --------------------------------- ------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1553)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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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 --------------------------------- ------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1554)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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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 --------------------------------- -------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1555)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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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 --------------------------------- -------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1556)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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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 --------------------------------- ------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1557)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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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 ------------------------------------------------ -------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1558)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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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 ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1559)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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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 ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1560)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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02-04-2014, 09:05 AM
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