ahahahah per la serie stream of consciousness...comunque il mio nick è da ricollegarsi al "Coca Buton" ovvero, citando wikipedia
"Il Coca Buton è un liquore alle erbe distillato da vari aromi fra cui la melissa, l’ortica, l’artemisia, l'assenzio e le foglie della coca peruviana, importate e trattate sotto il controllo delle autorità competenti. La distillazione elimina la molecola della cocaina, cosicché il Coca Buton si presenta come un qualsiasi altro amaro alle erbe ed è perfettamente legale. Il sapore è molto forte, può essere bevuto secco come un aperitivo o un digestivo, o utilizzato nella preparazione di cocktail grazie al suo sapore estremamente caratteristico." |
18 giu 2014 - SQUAT - DEADLIFT
------------------------------------------------------------------------------------------------------------------------------------------ #schema squat: 70 x 3r x 3s (3 sets perchè a 3 giorni dal precedente wo squat + deadlift ; intensità fissa) ------------------------------------------------------ #schema deadlift: 102 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 3s - rec 2 min ------------------------------------------------ ----------------------------------rest 5 min--------------------------------------------------------------------------------------------- #DEADLIFT ------------------------------------------------ 50 x 3 ----------------------------------- 70 x 2 ----------------------------------- 90 x 1 ----------------------------------- 100 x 1 ----------------------------------- 102 x 1r x 10s - rec 1 min ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
20 giu 2014 – RUNNING
------------------------------------------------------------------------------------------------------------------------------------------ #Running: 5 km – a 3 giorni dal precedente wo running / treadmill ------------------------------------------------------------------------------------------------------------------------------------------ #RUNNING ------------------------------------------------- pista ciclabile ------------------------------------------------- - distanza 5.14 km - durata 00:27:33 - vel media 11.2 km/h ------------------------------------------------- - salite 49 metri - discese 49 metri ------------------------------------------------- - ritmo medio 5:21 min/km ------------------------------------------------- - km + lento: 5:43 min/km (1° km) ------------------------------------------------- - km + veloce: 5:14 min/km (4° km) ------------------------------------------------- - ritmo 01° km 5:43 min/km - ritmo 02° km 5:16 min/km - ritmo 03° km 5:20 min/km - ritmo 04° km 5:14 min/km - ritmo 05° km 5:16 min/km ------------------------------------------------- ------------------------------------------------------------------------------------------------------------------------------------------- |
21 giu 2014 – BENCH PRESS - RUNNING
------------------------------------------------------------------------------------------------------------------------------------------ #schema bench press: 68 x 3r x 4s (4 sets perchè a 4 giorni dal precedente wo bench press) ------------------------------------------------------------------------------------------------------------------------------------------ #Running: 5 km (a 1 giorno 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 68 x 3r x 4s - rec 2 min ------------------------------------------------ --------------------------------------rest 5 ore------------------------------------ #RUNNING ------------------------------------------------- pista ciclabile ------------------------------------------------- - distanza 5.48 km - durata 00:36:12 - vel media 9.1 km/h ------------------------------------------------- - salite 52 metri - discese 53 metri ------------------------------------------------- - ritmo medio 6:36 min/km ------------------------------------------------- - km + lento: 6:52 min/km (4° km) ------------------------------------------------- - km + veloce: 6:22 min/km (2° km) ------------------------------------------------- - ritmo 01° km 6:43 min/km - ritmo 02° km 6:22 min/km - ritmo 03° km 6:32 min/km - ritmo 04° km 6:52 min/km - ritmo 05° km 6:32 min/km ------------------------------------------------- ------------------------------------------------------------------------------------------------------------------------------------------- |
23 giu 2014 - SQUAT - DEADLIFT
------------------------------------------------------------------------------------------------------------------------------------------ #schema squat: 70 x 3r x 5s (5 sets perchè a 5 giorni dal precedente wo squat + deadlift ; intensità fissa) ------------------------------------------------------ #schema deadlift: 104 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 1 ----------------------------------- 104 x 1r x 10s - rec 1 min ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
23 giu 2014 - SQUAT - DEADLIFT - TREADMILL
------------------------------------------------------------------------------------------------------------------------------------------ #schema squat: 70 x 3r x 5s (5 sets perchè a 5 giorni dal precedente wo squat + deadlift ; intensità fissa) ------------------------------------------------------ #schema deadlift: 104 x 1r x 10s (schema fisso) ------------------------------------------------------------------------------------------------------------------------------------------ #treadmill: 15 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 70 x 3r x 5s - rec 2 min ------------------------------------------------ ----------------------------------rest 5 min--------------------------------------------------------------------------------------------- #DEADLIFT ------------------------------------------------ 50 x 3 ----------------------------------- 70 x 2 ----------------------------------- 90 x 1 ----------------------------------- 100 x 1 ----------------------------------- 104 x 1r x 10s - rec 1 min ------------------------------------------------ -------------------------------------rest 5 min------------------------------------ #TREADMILL (tot. 15 minuti) ------------------------------------------------ - 8 km/h x 15 minuti ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
28 giu 2014 – BENCH PRESS
------------------------------------------------------------------------------------------------------------------------------------------ #schema bench press: 70 x 3r x 3s ------------------------------------------------------------------------------------------------------------------------------------------ #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 70 x 3r x 3s - rec 2 min ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
30 giu 2014 - SQUAT - DEADLIFT - TREADMILL
------------------------------------------------------------------------------------------------------------------------------------------ #schema squat: 70 x 3r x 3s ------------------------------------------------------ #schema deadlift: 110 x 1r x 10s ------------------------------------------------------------------------------------------------------------------------------------------ #treadmill: 15 min ------------------------------------------------------------------------------------------------------------------------------------------ #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 3s - rec 2 min ------------------------------------------------ ----------------------------------rest 5 min--------------------------------------------------------------------------------------------- #DEADLIFT ------------------------------------------------ 50 x 3 ----------------------------------- 70 x 2 ----------------------------------- 90 x 1 ----------------------------------- 100 x 1 ----------------------------------- 110 x 1r x 10s - rec 1 min ------------------------------------------------ -------------------------------------rest 5 min------------------------------------ #TREADMILL (tot. 15 minuti) ------------------------------------------------ - 8 km/h x 15 minuti ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
2 lug 2014 – BENCH PRESS
------------------------------------------------------------------------------------------------------------------------------------------ #schema bench press: 70 x 3r x 4s (4 sets perchè a 4 giorni dal precedente wo bench press; intensità fissa) ------------------------------------------------------------------------------------------------------------------------------------------ #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 70 x 3r x 4s - rec 2 min ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
3 lug 2014 - SQUAT - DEADLIFT - TREADMILL
------------------------------------------------------------------------------------------------------------------------------------------ #schema squat: 70 x 3r x 3s (3 sets perchè a 3 giorni dal precedente wo squat + deadlift ; intensità fissa) ------------------------------------------------------ #schema deadlift: 110 x 1r x 10s (intensità e schema fissi) ------------------------------------------------------------------------------------------------------------------------------------------ #treadmill: 10 min (a 3 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 70 x 3r x 3s - rec 2 min ------------------------------------------------ ----------------------------------rest 5 min--------------------------------------------------------------------------------------------- #DEADLIFT ------------------------------------------------ 50 x 3 ----------------------------------- 70 x 2 ----------------------------------- 90 x 1 ----------------------------------- 100 x 1 ----------------------------------- 110 x 1r x 10s - rec 1 min ------------------------------------------------ ------------------------------------rest 15 min------------------------------------ #TREADMILL (tot. 10 minuti) ------------------------------------------------ - 6 km/h x 10 minuti x 10 % ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
7 lug 2014 – BENCH PRESS - TREADMILL
------------------------------------------------------------------------------------------------------------------------------------------ #schema bench press: 70 x 3r x 5s (5 sets perchè a 5 giorni dal precedente wo bench press; intensità fissa) ------------------------------------------------------------------------------------------------------------------------------------------ #treadmill: 10 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 70 x 3r x 5s - rec 2 min ------------------------------------------------ -------------------------------------rest 5 min------------------------------------ #TREADMILL (tot. 10 minuti) ------------------------------------------------ - 6 km/h x 10 minuti x 10 % ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
9 lug 2014 - SQUAT - DEADLIFT
------------------------------------------------------------------------------------------------------------------------------------------ #schema squat: 70 x 3r x 6s (6 sets perchè a 6 giorni dal precedente wo squat + deadlift ; intensità fissa) ------------------------------------------------------ #schema deadlift: 110 x 1r x 10s (intensità e schema fissi) ------------------------------------------------------------------------------------------------------------------------------------------ #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 6s - rec 2 min ------------------------------------------------ -------------------------------------rest 5 min----------------------------------- #DEADLIFT ------------------------------------------------ 50 x 3 ----------------------------------- 70 x 2 ----------------------------------- 90 x 1 ----------------------------------- 100 x 1 ----------------------------------- 110 x 1r x 10s - rec 1 min ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
10 lug 2014 – BENCH PRESS
------------------------------------------------------------------------------------------------------------------------------------------ #schema bench press: 70 x 3r x 3s (3 sets perchè a 3 giorni dal precedente wo bench press; intensità fissa) ------------------------------------------------------------------------------------------------------------------------------------------ #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 70 x 3r x 3s - rec 2 min ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
11 lug 2014 - RUNNING
------------------------------------------------------------------------------------------------------------------------------------------ #Running: 5 km – a 4 giorni dal precedente wo running / treadmill ------------------------------------------------------------------------------------------------------------------------------------------ #RUNNING ------------------------------------------------- percorso misto urbano ------------------------------------------------- - distanza 5.11 km - durata 00:31:36 - vel media 9.7 km/h ------------------------------------------------- - salite 89 metri - discese 92 metri ------------------------------------------------- - ritmo medio 6:10 min/km ------------------------------------------------- - km + lento: 7:10 min/km (1° km) ------------------------------------------------- - km + veloce: 5:30 min/km (4° km) ------------------------------------------------- - ritmo 01° km 7:10 min/km - ritmo 02° km 6:36 min/km - ritmo 03° km 5:51 min/km - ritmo 04° km 5:30 min/km - ritmo 05° km 5:49 min/km ------------------------------------------------- ------------------------------------------------------------------------------------------------------------------------------------------- |
14 lug 2014 - TEST: SQUAT - BENCH PRESS - DEADLIFT - TREADMILL
------------------------------------------------------------------------------------------------------------------------------------------ # schema squat: 90 x 1r x 5s ------------------------------------------------------------------------------------------------------------------------------------------ # schema bench press: 70 x 3r x 5s ------------------------------------------------------------------------------------------------------------------------------------------ # schema deadlift: 130 x 1r x 5s ------------------------------------------------------------------------------------------------------------------------------------------ # treadmill: 10 min ------------------------------------------------------------------------------------------------------------------------------------------ #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 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 70 x 3r x 5s - rec 2 min ------------------------------------------------ -------------------------------------rest 5 min------------------------------------------------------------------------------------------ #DEADLIFT ------------------------------------------------ 50 x 3 -----------------------------------rec 2 min 70 x 2 -----------------------------------rec 2 min 90 x 1 -----------------------------------rec 2 min 110 x 1 -----------------------------------rec 2 min 130 x 1r x 5s - rec 2 min ------------------------------------------------ ------------------------------------rest 10 min------------------------------------------------------------------------------------------- #TREADMILL (tot. 10 minuti) ------------------------------------------------ - 6 km/h x 10 minuti x 10 % ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
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