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123CocaButon456 17-07-2014 10:55 PM
17 lug 2014 – LEGGERO: SQUAT - BENCH PRESS - TREADMILL
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# schema squat: 50 x 5r x 6s (6 sets perchè a 3 giorni dal precedente wo)
------------------------------------------------------------------------------------------------------------------------------------------
# schema bench press: 50 x 5r x 6s (6 sets perchè a 3 giorni dal precedente wo)
------------------------------------------------------------------------------------------------------------------------------------------
# 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 5r x 6s - 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 5r x 6s - rec 2 min
------------------------------------------------


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


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


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

123CocaButon456 21-07-2014 11:36 PM
21 lug 2014 --- SQUAT - O.H. PRESS / ROW - 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 5 min------------------------------------------------------------------------------------------


# O.H. PRESS /superset/ ROW
------------------------------------------------
(bomber barbell) – kg x (press) + (row)
------------------------------------------------
15 x 10 + 20
-----------------------------------rec 2 min
25 x 8 + 16
-----------------------------------rec 2 min
35 x 6 + 12
------------------------------------------------


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


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


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

123CocaButon456 23-07-2014 11:30 PM
23 lug 2014 --- BENCH PRESS - O.H. PRESS / ROW
------------------------------------------------------------------------------------------------------------------------------------------


# 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------------------------------------------------------------------------------------------


# O.H. PRESS /superset/ ROW
------------------------------------------------
(bomber barbell) – kg x (press) + (row)
------------------------------------------------
15 x 5s x (10 + 20) - rec 2 min
------------------------------------------------


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

123CocaButon456 25-07-2014 09:58 PM
25 lug 2014 --- SQUAT - O.H. PRESS / ROW - RUNNING
------------------------------------------------------------------------------------------------------------------------------------------


# 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------------------------------------------------------------------------------------------


# O.H. PRESS /superset/ ROW
------------------------------------------------
(bomber barbell) – kg x (press) + (row)
------------------------------------------------
15 x 5 + 10
-----------------------------------rec 2 min
25 x 5 + 10
-----------------------------------rec 2 min
35 x 5 + 10
------------------------------------------------


------------------------------------rest 40 min-------------------------------------------------------------------------------------------


# RUNNING
------------------------------------------------
- corsa blanda percorso misto x 30 minuti
------------------------------------------------


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

123CocaButon456 26-07-2014 03:01 PM
26 lug 2014 --- BENCH PRESS - O.H. PRESS / ROW - RUNNING
------------------------------------------------------------------------------------------------------------------------------------------


# 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------------------------------------------------------------------------------------------


# O.H. PRESS /superset/ ROW
------------------------------------------------
(bomber barbell) – kg x (press) + (row)
------------------------------------------------
15 x 20 + 40
------------------------------------------------


------------------------------------rest 40 min-------------------------------------------------------------------------------------------


# RUNNING
------------------------------------------------
- corsa blanda percorso misto x 25 minuti
------------------------------------------------


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

123CocaButon456 27-07-2014 08:44 PM
27 lug 2014 --- DEADLIFT - O.H. PRESS / ROW - RUNNING - O.H. PRESS / ROW
------------------------------------------------------------------------------------------------------------------------------------------


# DEADLIFT
------------------------------------------------
50 x 8
-----------------------------------rec 2 min
70 x 6
-----------------------------------rec 2 min
90 x 4
-----------------------------------rec 2 min
100 x 2
-----------------------------------rec 2 min
110 x 1r x 5s - rec 2 min
------------------------------------------------


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


# O.H. PRESS /superset/ ROW
------------------------------------------------
(bomber barbell) – kg x (press) + (row)
------------------------------------------------
15 x 2s x (10 + 20)
------------------------------------------------


--------------------------------------rest 4 ore-------------------------------------------------------------------------------------------


# RUNNING
------------------------------------------------
- corsa blanda percorso misto x 30 minuti
------------------------------------------------


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


# O.H. PRESS /superset/ ROW
------------------------------------------------
(bomber barbell) – kg x (press) + (row)
------------------------------------------------
15 x 5s x (5 + 10)
------------------------------------------------


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

123CocaButon456 29-07-2014 11:48 PM
28 lug 2014 --- O.H. PRESS / ROW - RUNNING
------------------------------------------------------------------------------------------------------------------------------------------


# O.H. PRESS /superset/ ROW
------------------------------------------------
(bomber barbell) – kg x (press) + (row)
------------------------------------------------
15 x 5s x (10 + 20) - rec 2 min
------------------------------------------------


--------------------------------------rest 6 ore-------------------------------------------------------------------------------------------


# RUNNING
------------------------------------------------
- corsa blanda percorso misto x 20 minuti
------------------------------------------------


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

123CocaButon456 19-08-2014 08:48 PM
17 ago 2014 --- SQUAT - O.H. PRESS / ROW
------------------------------------------------------------------------------------------------------------------------------------------


# SQUAT
------------------------------------------------
20 x 10r x 3s – rec 1 min
-----------------------------------rec 2 min
30 x 9r x 3s – rec 1 min
-----------------------------------rec 2 min
40 x 8r x 3s – rec 1 min
------------------------------------------------


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


# O.H. PRESS /superset/ ROW
------------------------------------------------
bomber barbell - kg x set x (press) + (row)
------------------------------------------------
15 x 1s x (10 + 20)
------------------------------------------------


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

123CocaButon456 19-08-2014 08:53 PM
18 ago 2014 --- BENCH PRESS - O.H. PRESS / ROW - TREADMILL
------------------------------------------------------------------------------------------------------------------------------------------


# BENCH PRESS
------------------------------------------------
20 x 8r x 3s – rec 1 min
-----------------------------------rec 2 min
30 x 7r x 3s – rec 1 min
-----------------------------------rec 2 min
40 x 6r x 3s – rec 1 min
------------------------------------------------


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


# O.H. PRESS /superset/ ROW
------------------------------------------------
bomber barbell - kg x set x (press) + (row)
------------------------------------------------
15 x 2s x (10 + 20) - rec 2 min
------------------------------------------------


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


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


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

123CocaButon456 19-08-2014 08:58 PM
18 ago 2014 --- BENCH PRESS - O.H. PRESS / ROW - TREADMILL
------------------------------------------------------------------------------------------------------------------------------------------


# BENCH PRESS
------------------------------------------------
20 x 8r x 3s – rec 1 min
-----------------------------------rec 2 min
30 x 7r x 3s – rec 1 min
-----------------------------------rec 2 min
40 x 6r x 3s – rec 1 min
------------------------------------------------


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


# O.H. PRESS /superset/ ROW
------------------------------------------------
bomber barbell - kg x set x (press) + (row)
------------------------------------------------
15 x 2s x (10 + 20) - rec 2 min
------------------------------------------------


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


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


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

123CocaButon456 19-08-2014 09:08 PM
19 ago 2014 --- O.H. PRESS / ROW
------------------------------------------------------------------------------------------------------------------------------------------


# O.H. PRESS /superset/ ROW
------------------------------------------------
bomber barbell - kg x set x (press) + (row)
------------------------------------------------
15 x 3s x (10 + 20) - rec 2 min
------------------------------------------------


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

123CocaButon456 22-08-2014 02:58 PM
20 ago 2014 - DEADLIFT - O.H. PRESS / ROW - RUNNING
------------------------------------------------------------------------------------------------------------------------------------------


#DEADLIFT
------------------------------------------------
50 x 8r x 3s – rec 1 min
-----------------------------------rec 2 min
60 x 7r x 3s – rec 1 min
-----------------------------------rec 2 min
70 x 6r x 3s – rec 1 min
------------------------------------------------


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


# O.H. PRESS /superset/ ROW
------------------------------------------------
bomber barbell - kg x set x (press) + (row)
------------------------------------------------
15 x 3s x (10 + 20) - rec 2 min
------------------------------------------------


------------------------------------rest 20 min-------------------------------------------------------------------------------------------


# RUNNING (tot. 35 min)
------------------------------------------------
- corsa blanda x 23 minuti
------------------------------------------------
- 1 giro pista ciclabile 3 min 50 sec
------------------------------------------------
- corsa blanda x 8 minuti
------------------------------------------------


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

123CocaButon456 22-08-2014 03:01 PM
21 ago 2014 --- O.H. PRESS / ROW
------------------------------------------------------------------------------------------------------------------------------------------


# O.H. PRESS /superset/ ROW
------------------------------------------------
bomber barbell - kg x set x (press) + (row)
------------------------------------------------
15 x 1s x (10 + 20)
--------------------------------------rec 2 min
19 x 1s x (9 + 18)
--------------------------------------rec 2 min
23 x 1s x (8 + 16)
--------------------------------------rec 2 min
27 x 1s x (7 + 14)
--------------------------------------rec 2 min
31 x 1s x (6 + 12)
--------------------------------------rec 2 min
35 x 1s x (5 + 10)
------------------------------------------------


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

123CocaButon456 25-08-2014 11:42 PM
22 ago 2014 - RUNNING - O.H. PRESS / ROW
------------------------------------------------------------------------------------------------------------------------------------------


# RUNNING
------------------------------------------------
- corsa blanda x 30 minuti
------------------------------------------------


------------------------------------rest 40 min------------------------------------------------------------------------------------------


# O.H. PRESS /superset/ ROW
------------------------------------------------
bomber barbell - kg x set x (press) + (row)
------------------------------------------------
15 x 5s x (10 + 20) - rec 2 min
------------------------------------------------


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

123CocaButon456 25-08-2014 11:43 PM
25 ago 2014 --- RUNNING - SQUAT - BENCH PRESS - DEADLIFT - O.H. PRESS / ROW - TREADMILL
------------------------------------------------------------------------------------------------------------------------------------------


# RUNNING
------------------------------------------------
- corsa blanda x 25 minuti
------------------------------------------------


------------------------------------rest 45 min------------------------------------------------------------------------------------------


# SQUAT
------------------------------------------------
20 x 10r
-----------------------------------rec 2 min
30 x 8r
-----------------------------------rec 2 min
40 x 6r
-----------------------------------rec 2 min
50 x 3r x 3s – rec 1 min
-----------------------------------rec 2 min
60 x 3r x 3s – rec 1 min
------------------------------------------------


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


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



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


#DEADLIFT
------------------------------------------------
50 x 5r
-----------------------------------rec 2 min
70 x 4r
-----------------------------------rec 2 min
90 x 3r x 3s – rec 1 min
------------------------------------------------


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


# O.H. PRESS /superset/ ROW
------------------------------------------------
bomber barbell - kg x set x (press) + (row)
------------------------------------------------
15 x 1s x (10 + 20)
------------------------------------------------


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


# TREADMILL (tot. 5 minuti)
------------------------------------------------
- 6 km/h x 5 minuti x 10 %
------------------------------------------------


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


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Pagina 108 of 117 « Prima < 85898106107 108 109110 > Ultimo »
Visualizza 40 messaggi di questa discussione su una pagina

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