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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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(#1576)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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20-05-2014, 10:06 PM
20 mag 2014 - BENCH PRESS – DEADLIFT - TREADMILL ------------------------------------------------------------------------------------------------------------------------------------------ #schema bench press: 56 x 3r x 8s (a 4 giorni dal precedente wo bench press) ------------------------------------------------------------------------------------------------------------------------------------------ #schema deadlift: 66 x 3r x 8s (a 4 giorni dal precedente wo lower: squat) ------------------------------------------------------------------------------------------------------------------------------------------ #treadmill: 15 min (a 9 giorni dal precedente wo running / treadmill) ------------------------------------------------------------------------------------------------------------------------------------------ #BENCH PRESS ------------------------------------------------ 20 x 10 ----------------------------------- 30 x 8 ----------------------------------- 40 x 6 ----------------------------------- 50 x 3 ----------------------------------- 56 x 3r x 8s - rec 1 min ------------------------------------------------ ------------------------------------rest 5 min-------------------------------------------------------------------------------------------- #DEADLIFT ------------------------------------------------ 50 x 3 ----------------------------------- 60 x 3 ----------------------------------- 66 x 3r x 8s - rec 1 min ------------------------------------------------ ------------------------------------rest 5 min-------------------------------------------------------------------------------------------- #TREADMILL (tot. 15 minuti) ------------------------------------------------ - 8 km/h x 15 minuti --------------------------------- ------------------------------------------------------------------------------------------------------------------------------------------ |
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(#1577)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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24-05-2014, 04:38 PM
24 mag 2014 - SQUAT - BENCH PRESS ------------------------------------------------------------------------------------------------------------------------------------------ #schema squat: 56 x 3r x 8s (a 4 giorni dal precedente wo lower: deadlift) ------------------------------------------------------------------------------------------------------------------------------------------ #schema bench press: 57 x 3r x 8s (a 4 giorni dal precedente wo bench press) ------------------------------------------------------------------------------------------------------------------------------------------ #SQUAT ------------------------------------------------ 20 x 10 ----------------------------------- 30 x 8 ----------------------------------- 40 x 6 ----------------------------------- 50 x 4 ----------------------------------- 56 x 3r x 8s - rec 1 min ------------------------------------------------ ----------------------------------rest 5 min--------------------------------------------------------------------------------------------- #BENCH PRESS ------------------------------------------------ 20 x 10 ----------------------------------- 30 x 8 ----------------------------------- 40 x 6 ----------------------------------- 50 x 4 ----------------------------------- 57 x 3r x 8s - rec 1 min ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1578)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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29-05-2014, 08:53 PM
29 mag 2014 – REST (bench press - squat) ------------------------------------------------------------------------------------------------------------------------------------------ scarico leggerissimo a 5 giorni dal precedente wo e a 2-3 giorni dall’inizio del nuovo programma ------------------------------------------------------------------------------------------------------------------------------------------ #BENCH PRESS ------------------------------------------------ 20 x 10r x 3s ------------------------------------------------ ------------------------------------------------ #SQUAT ------------------------------------------------ 20 x 10r x 3s ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1579)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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31-05-2014, 08:01 PM
31 mag 2014 - SQUAT - DEADLIFT ------------------------------------------------------------------------------------------------------------------------------------------ #schema squat: 62 x 3r x 3s ------------------------------------------------------ #schema deadlift: 92 x 1r x 10s (schema fisso) ------------------------------------------------------------------------------------------------------------------------------------------ #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 62 x 3r x 3s - rec 2 min ------------------------------------------------ ----------------------------------rest 5 min--------------------------------------------------------------------------------------------- #DEADLIFT ------------------------------------------------ 50 x 3 ----------------------------------- 70 x 2 ----------------------------------- 92 x 1r x 10s - rec 1 min ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1580)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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01-06-2014, 07:02 PM
1 giu 2014 – TREADMILL - BENCH PRESS ------------------------------------------------------------------------------------------------------------------------------------------ #schema bench press: 61 x 3r x 3s ------------------------------------------------------------------------------------------------------------------------------------------ #treadmill: 30 min ------------------------------------------------------------------------------------------------------------------------------------------ #TREADMILL (tot. 30 minuti) ------------------------------------------------ - 8 km/h x 30 minuti ------------------------------------------------ -------------------------------------rest 5 min------------------------------------------------------------------------------------------ #BENCH PRESS ------------------------------------------------ 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 61 x 3r x 3s - rec 2 min ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1581)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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02-06-2014, 08:05 PM
2 giu 2014 - SQUAT - DEADLIFT ------------------------------------------------------------------------------------------------------------------------------------------ #schema squat: 64 x 3r x 3s (a 2 giorni dal precedente wo squat + deadlift) ------------------------------------------------------ #schema deadlift: 94 x 1r x 10s (schema fisso) ------------------------------------------------------------------------------------------------------------------------------------------ #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 64 x 3r x 3s - rec 2 min ------------------------------------------------ ----------------------------------rest 5 min--------------------------------------------------------------------------------------------- #DEADLIFT ------------------------------------------------ 50 x 3 ----------------------------------- 70 x 2 ----------------------------------- 90 x 1 ----------------------------------- 94 x 1r x 10s - rec 1 min ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1582)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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03-06-2014, 09:33 PM
3 giu 2014 – RUNNING - BENCH PRESS ------------------------------------------------------------------------------------------------------------------------------------------ #schema bench press: 62 x 3r x 3s (a 2 giorni dal precedente wo bench press) ------------------------------------------------------------------------------------------------------------------------------------------ #running: 5 km (a 2 giorni dal precedente wo running / treadmill) ------------------------------------------------------------------------------------------------------------------------------------------ #RUNNING ------------------------------------------------- pista ciclabile ------------------------------------------------- - distanza 5.08 km - durata 00:29:26 - vel media 10.4 km/h ------------------------------------------------- - salite 45 metri - discese 43 metri ------------------------------------------------- - ritmo medio 5:47 min/km ------------------------------------------------- - km + lento: 6:01 min/km (2° km) ------------------------------------------------- - km + veloce: 5:29 min/km (5° km) ------------------------------------------------- - ritmo 01° km 5:54 min/km - ritmo 02° km 6:01 min/km - ritmo 03° km 5:50 min/km - ritmo 04° km 5:38 min/km - ritmo 05° km 5:29 min/km ------------------------------------------------- -------------------------------------rest 60 min------------------------------------------------------------------------------------------ #BENCH PRESS ------------------------------------------------ 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 62 x 3r x 3s - rec 2 min ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1583)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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06-06-2014, 08:03 AM
5 giu 2014 - SQUAT - DEADLIFT - TREADMILL ------------------------------------------------------------------------------------------------------------------------------------------ #schema squat: 66 x 3r x 4s (a 3 giorni dal precedente wo squat + deadlift) ------------------------------------------------------ #schema deadlift: 96 x 1r x 10s (schema fisso) ------------------------------------------------------------------------------------------------------------------------------------------ #treadmill: 10 min (a 2 giorni dal precedente wo running / 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 66 x 3r x 4s - rec 2 min ------------------------------------------------ ----------------------------------rest 5 min--------------------------------------------------------------------------------------------- #DEADLIFT ------------------------------------------------ 50 x 3 ----------------------------------- 70 x 2 ----------------------------------- 90 x 1 ----------------------------------- 96 x 1r x 10s - rec 1 min ------------------------------------------------ ------------------------------------rest 5 min------------------------------------- #TREADMILL (tot. 10 minuti) ------------------------------------------------ - 8 km/h x 5 minuti x 10 % ------------------------------------ - 8 km/h x 5 minuti ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1584)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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09-06-2014, 04:05 PM
9 giu 2014 – BENCH PRESS ------------------------------------------------------------------------------------------------------------------------------------------ #schema bench press: 63 x 3r x 7s (a 6 giorni dal precedente wo bench press) ------------------------------------------------------------------------------------------------------------------------------------------ #BENCH PRESS ------------------------------------------------ 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 63 x 3r x 7s - rec 2 min ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1585)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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14-06-2014, 10:56 AM
11 giu 2014 - SQUAT - DEADLIFT - RUNNING ------------------------------------------------------------------------------------------------------------------------------------------ #schema squat: 68 x 3r x 7s (a 6 giorni dal precedente wo squat + deadlift) ------------------------------------------------------ #schema deadlift: 98 x 1r x 10s (schema fisso) ------------------------------------------------------------------------------------------------------------------------------------------ #RUNNING: 15 min (a 6 giorni dal precedente wo running / 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 68 x 3r x 7s - rec 2 min ------------------------------------------------ ----------------------------------rest 5 min--------------------------------------------------------------------------------------------- #DEADLIFT ------------------------------------------------ 50 x 3 ----------------------------------- 70 x 2 ----------------------------------- 90 x 1 ----------------------------------- 98 x 1r x 10s - rec 1 min ------------------------------------------------ ------------------------------------rest 45 min------------------------------------ #RUNNING (tot. 15 minuti) ------------------------------------------------ - corsetta blanda x 15 minuti ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1586)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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14-06-2014, 10:57 AM
12 giu 2014 – BENCH PRESS ------------------------------------------------------------------------------------------------------------------------------------------ #schema bench press: 64 x 3r x 4s (a 3 giorni dal precedente wo bench press) ------------------------------------------------------------------------------------------------------------------------------------------ #BENCH PRESS ------------------------------------------------ 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 64 x 3r x 4s - rec 2 min ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1587)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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14-06-2014, 01:07 PM
13 giu 2014 – RUNNING ------------------------------------------------------------------------------------------------------------------------------------------ #Running: 3 km – a 3 giorni dal precedente wo running / treadmill ------------------------------------------------------------------------------------------------------------------------------------------ #RUNNING ------------------------------------------------- pista ciclabile ------------------------------------------------- - distanza 3.38 km - durata 00:19:15 - vel media 10.5 km/h ------------------------------------------------- - salite 33 metri - discese 28 metri ------------------------------------------------- - ritmo medio 5:42 min/km ------------------------------------------------- - km + lento: 6:23 min/km (1° km) ------------------------------------------------- - km + veloce: 4:38 min/km (3° km) ------------------------------------------------- - ritmo 01° km 6:23 min/km - ritmo 02° km 5:59 min/km - ritmo 03° km 4:38 min/km ------------------------------------------------- ------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1588)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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15-06-2014, 07:48 PM
15 giu 2014 - SQUAT - DEADLIFT ------------------------------------------------------------------------------------------------------------------------------------------ #schema squat: 70 x 3r x 5s (a 4 giorni dal precedente wo squat + deadlift) ------------------------------------------------------ #schema deadlift: 100 x 1r x 10s (schema fisso) ------------------------------------------------------------------------------------------------------------------------------------------ #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 ------------------------------------------------ ----------------------------------rest 5 min--------------------------------------------------------------------------------------------- #DEADLIFT ------------------------------------------------ 50 x 3 ----------------------------------- 70 x 2 ----------------------------------- 90 x 1 ----------------------------------- 100 x 1r x 10s - rec 1 min ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1589)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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17-06-2014, 10:41 PM
17 giu 2014 – BENCH PRESS - TREADMILL ------------------------------------------------------------------------------------------------------------------------------------------ #schema bench press: 66 x 3r x 5s (5 sets perchè a 5 giorni dal precedente wo bench press) ------------------------------------------------------------------------------------------------------------------------------------------ #treadmill: 30 min (a 4 giorni dal precedente wo running / treadmill) ------------------------------------------------------------------------------------------------------------------------------------------ #BENCH PRESS ------------------------------------------------ 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 66 x 3r x 5s - rec 2 min ------------------------------------------------ -------------------------------------rest 5 min------------------------------------ #TREADMILL (tot. 30 minuti) ------------------------------------------------ - 8 km/h x 30 minuti ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1590)
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All the Truth Member
Messaggi: 10,842
Data registrazione: Sep 2009
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18-06-2014, 09:44 AM
Totalmente OT. Sabato scorso sono stato in un ristorante che in uno scaffale sul retro, vicino alla porta della toilette, aveva una bottiglia di Rosso Antico. E' un liquore, o un vino, che una volta era piuttosto popolare, e ne facevano anche la pubblicita' su Carosello. Il produttore era l'azienda Buton, o comunque il nome Buton compare sull'etichetta. Adesso pare essere scomparso, assieme ad altre bevande come il Dom (Don?) Bairo e l'Amaro Medicinale Giuliani. Anyway, ho letto il Buton nel tuo nick e mi e' venuto in mente questo episodio. Che non c'entra assolutamente nulla col tuo diario. Sorry. Fine OT |
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