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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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(#1591)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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18-06-2014, 05:10 PM
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." |
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(#1592)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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21-06-2014, 11:04 AM
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 ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1593)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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21-06-2014, 11:10 AM
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 ------------------------------------------------- ------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1594)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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22-06-2014, 12:11 PM
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 ------------------------------------------------- ------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1595)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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23-06-2014, 10:36 PM
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 ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1596)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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23-06-2014, 11:51 PM
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 ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1597)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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29-06-2014, 10:08 PM
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 ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1598)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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30-06-2014, 10:56 PM
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 ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1599)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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02-07-2014, 11:12 PM
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 ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1600)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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07-07-2014, 02:54 PM
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 % ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1601)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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07-07-2014, 02:55 PM
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 % ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1602)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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09-07-2014, 08:07 PM
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 ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1603)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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10-07-2014, 09:09 PM
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 ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1604)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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11-07-2014, 10:40 PM
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 ------------------------------------------------- ------------------------------------------------------------------------------------------------------------------------------------------- |
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(#1605)
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All the Truth Member
Messaggi: 1,690
Data registrazione: Nov 2009
Età: 41
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14-07-2014, 08:12 PM
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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