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123CocaButon456 23-01-2014 01:42 PM
Mar 21 gen 2014 - SQUAT
------------------------------------------------------------------------------------------------------------------------------------------
#Schema TRIPLE – a 5 giorni dal precedente w.o. (stop forzato x influenza)
------------------------------------------------------------------------------------------------------------------------------------------

#SQUAT
------------------------------------------------
20 x 10
-----------------------------------rec 1 min
30 x 8
-----------------------------------rec 1 min
40 x 6
-----------------------------------rec 1 min
50 x 5
-----------------------------------rec 1 min
60 x 4
-----------------------------------rec 1 min
70 x 3r x 5s - rec 1 min
------------------------------------------------

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

123CocaButon456 23-01-2014 01:43 PM
Mer 22 gen 2014 - DEADLIFT
------------------------------------------------------------------------------------------------------------------------------------------
#Schema TRIPLE - ad 1 giorno dal precedente w.o. (Squat : triple)
------------------------------------------------------------------------------------------------------------------------------------------

#DEADLIFT
------------------------------------------------
50 x 10
-----------------------------------rec 1 min
70 x 4
-----------------------------------rec 1 min
90 x 3r x 5s - rec 1 min
------------------------------------------------

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

123CocaButon456 23-01-2014 01:44 PM
Gio 23 gen 2014 - BENCH PRESS
------------------------------------------------------------------------------------------------------------------------------------------
#Schema TRIPLE - a 1 giorno dal precedenti w.o. (Deadlift : triple)
------------------------------------------------------------------------------------------------------------------------------------------

#BENCH PRESS
------------------------------------------------
20 x 10
-----------------------------------rec 1 min
30 x 8
-----------------------------------rec 1 min
40 x 6
-----------------------------------rec 1 min
50 x 5
-----------------------------------rec 1 min
60 x 3r x 5s - rec 1 min
------------------------------------------------

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

123CocaButon456 24-01-2014 11:23 PM
Ven 24 gen 2014 - SQUAT
------------------------------------------------------------------------------------------------------------------------------------------
#Schema DOPPIE - ad 1 giorno dal precedente w.o. (Bench Press : triple)
------------------------------------------------------------------------------------------------------------------------------------------

#SQUAT
------------------------------------------------
20 x 10
-----------------------------------rec 1 min
30 x 8
-----------------------------------rec 1 min
40 x 6
-----------------------------------rec 1 min
50 x 5
-----------------------------------rec 1 min
60 x 4
-----------------------------------rec 1 min
70 x 3
-----------------------------------rec 1 min
80 x 2r x 5s - rec 1 min
------------------------------------------------

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

123CocaButon456 25-01-2014 09:42 PM
Sab 25 gen 2014 - DEADLIFT
------------------------------------------------------------------------------------------------------------------------------------------
#Schema DOPPIE - ad 1 giorno dal precedente w.o. (Squat : doppie)
------------------------------------------------------------------------------------------------------------------------------------------

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

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

123CocaButon456 26-01-2014 01:09 PM
Dom 26 gen 2014 - BENCH PRESS
------------------------------------------------------------------------------------------------------------------------------------------
#Schema DOPPIE - ad 1 giorno dal precedente w.o. (Deadlift : doppie)
------------------------------------------------------------------------------------------------------------------------------------------

#BENCH PRESS
------------------------------------------------
20 x 10
-----------------------------------rec 1 min
30 x 8
-----------------------------------rec 1 min
40 x 6
-----------------------------------rec 1 min
50 x 5
-----------------------------------rec 1 min
60 x 3
-----------------------------------rec 1 min
65 x 2r x 5s - rec 1 min
------------------------------------------------

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

123CocaButon456 27-01-2014 10:59 PM
Lun 27 gen 2014 - SQUAT
------------------------------------------------------------------------------------------------------------------------------------------
#Schema SINGOLE - ad 1 giorno dal precedente w.o. (Bench Press : doppie)
------------------------------------------------------------------------------------------------------------------------------------------

#SQUAT
------------------------------------------------
20 x 10
-----------------------------------rec 1 min
30 x 8
-----------------------------------rec 1 min
40 x 6
-----------------------------------rec 1 min
50 x 5
-----------------------------------rec 1 min
60 x 4
-----------------------------------rec 1 min
70 x 3
-----------------------------------rec 1 min
80 x 2
-----------------------------------rec 1 min
90 x 1r x 5s - rec 1 min
------------------------------------------------

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

123CocaButon456 27-01-2014 11:38 PM
Lun 27 gen 2014 - SQUAT
------------------------------------------------------------------------------------------------------------------------------------------

27gen14 Squat 1r x 5s x 90 kg - YouTube

123CocaButon456 28-01-2014 03:16 PM
Mar 28 gen 2014 - DEADLIFT
------------------------------------------------------------------------------------------------------------------------------------------
#Schema SINGOLE - ad 1 giorno dal precedente w.o. (Squat : singole)
------------------------------------------------------------------------------------------------------------------------------------------

#DEADLIFT
------------------------------------------------
50 x 10
-----------------------------------rec 1 min
70 x 4
-----------------------------------rec 1 min
90 x 3
-----------------------------------rec 1 min
100 x 2
-----------------------------------rec 1 min
110 x 1r x 5s - rec 1 min
------------------------------------------------

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

123CocaButon456 29-01-2014 03:07 PM
Mer 29 gen 2014 - BENCH PRESS
------------------------------------------------------------------------------------------------------------------------------------------
#Schema SINGOLE - ad 1 giorno dal precedente w.o. (Deadlift : singole)
------------------------------------------------------------------------------------------------------------------------------------------

#BENCH PRESS
------------------------------------------------
20 x 10
-----------------------------------rec 1 min
30 x 8
-----------------------------------rec 1 min
40 x 6
-----------------------------------rec 1 min
50 x 5
-----------------------------------rec 1 min
60 x 3
-----------------------------------rec 1 min
65 x 2
-----------------------------------rec 1 min
70 x 1r x 5s - rec 1 min
------------------------------------------------

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

123CocaButon456 01-02-2014 08:43 PM
1 feb 2014 - Palestra Oliveto Citra - SQUAT + BENCH PRESS + DEADLIFT
------------------------------------------------------------------------------------------------------------------------------------------
#W.O. palestra - a 3 giorni dal precedente w.o. (home gym - Bench Press : singole)
------------------------------------------------------------------------------------------------------------------------------------------


#SQUAT
--------------------
37 x 10
----------------
47 x 8
----------------
57 x 6
----------------
67 x 4
----------------
77 x 2
----------------
87 x 1
----------------
97 x 1r x 5s
--------------------


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


#BENCH PRESS
--------------------
20 x 10
----------------
35 x 8
----------------
45 x 6
----------------
55 x 5
----------------
65 x 3
----------------
75 x 1r x 5s
--------------------


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


#DEADLIFT
--------------------
85 x 1
-----------------
105 x 1
-----------------
125 x 1r x 5s
--------------------


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

123CocaButon456 04-02-2014 09:23 PM
4 feb 2014 - Palestra Oliveto Citra - SQUAT + DEADLIFT + BENCH PRESS
------------------------------------------------------------------------------------------------------------------------------------------
#W.O. palestra - a 3 giorni dal precedente w.o. (Squat - Bench Press - Dedlift)
------------------------------------------------------------------------------------------------------------------------------------------


#SQUAT
--------------------
20 x 10
----------------
35 x 10
----------------
45 x 8
----------------
55 x 6
----------------
65 x 4
----------------
75 x 2
----------------
85 x 1
----------------
95 x 1
----------------
105 x 1r x 3s
--------------------


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


#DEADLIFT
--------------------
65 x 1
-----------------
85 x 1
-----------------
105 x 1
-----------------
125 x 1
-----------------
135 x 1r x 3s
--------------------


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


#BENCH PRESS
--------------------
20 x 10
----------------
35 x 5
----------------
45 x 4
----------------
55 x 3
----------------
65 x 2
----------------
75 x 1
----------------
85 x 1r x 3s
--------------------


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

123CocaButon456 11-02-2014 04:21 PM
Lun 10 feb 2014 - BENCH PRESS
------------------------------------------------------------------------------------------------------------------------------------------
#Schema TRIPLE - a 5 gg dal precedente w.o. (palestra: squat – deadlift – bench press)
------------------------------------------------------------------------------------------------------------------------------------------

#BENCH PRESS
------------------------------------------------
20 x 10
-----------------------------------rec 1 min
30 x 8
-----------------------------------rec 1 min
40 x 6
-----------------------------------rec 1 min
50 x 5
-----------------------------------rec 1 min
60 x 3r x 5s - rec 1 min
------------------------------------------------

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

123CocaButon456 11-02-2014 10:22 PM
Mar 11 feb 2014 – SQUAT - TREADMILL
------------------------------------------------------------------------------------------------------------------------------------------
#Schema TRIPLE - ad 1 giorno dal precedente w.o. (Bench Press : triple)
------------------------------------------------------------------------------------------------------------------------------------------


#SQUAT
------------------------------------------------
20 x 10
-----------------------------------rec 1 min
30 x 8
-----------------------------------rec 1 min
40 x 6
-----------------------------------rec 1 min
50 x 5
-----------------------------------rec 1 min
60 x 4
-----------------------------------rec 1 min
70 x 3r x 5s - rec 1 min
------------------------------------------------


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


#TREADMILL
---------------------------------
- 8 km/h x 5 minuti
---------------------------------
- 10 km/h x 5 minuti
---------------------------------
- 10 km/h x 5 minuti x 10 %
---------------------------------
- 8 km/h x 3 minuti
---------------------------------


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

123CocaButon456 13-02-2014 12:12 AM
Mer 12 feb 2014 – DEADLIFT + TREADMILL
------------------------------------------------------------------------------------------------------------------------------------------
#Schema TRIPLE - ad 1 giorno dal precedente w.o. (Squat : triple + Treadmill)
------------------------------------------------------------------------------------------------------------------------------------------


#DEADLIFT
------------------------------------------------
50 x 10
-----------------------------------rec 1 min
70 x 4
-----------------------------------rec 1 min
90 x 3r x 5s - rec 1 min
------------------------------------------------


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


#TREADMILL
---------------------------------
- 8 km/h x 3 minuti
---------------------------------
- 10 km/h x 3 minuti
---------------------------------
- 10 km/h x 3 minuti x 10 %
---------------------------------
- 8 km/h x 3 minuti
---------------------------------


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

123CocaButon456 15-02-2014 10:34 AM
Sab 15 feb 2014 - BENCH PRESS (mattina)
------------------------------------------------------------------------------------------------------------------------------------------
#Schema DOPPIE - a 3 giorni dal precedente w.o. (Deadlift triple + Treadmill)
------------------------------------------------------------------------------------------------------------------------------------------


#BENCH PRESS
------------------------------------------------
20 x 10
-----------------------------------rec 2 min
30 x 8
-----------------------------------rec 2 min
40 x 6
-----------------------------------rec 2 min
50 x 4
-----------------------------------rec 2 min
60 x 3
-----------------------------------rec 2 min
70 x 2r x 5s - rec 2 min
------------------------------------------------


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

123CocaButon456 16-02-2014 12:30 PM
Sab 15 feb 2014 – SQUAT – TREADMILL (sera)
------------------------------------------------------------------------------------------------------------------------------------------
#Schema DOPPIE – a 12 ore dal precedente w.o. (Bench Press : doppie)
------------------------------------------------------------------------------------------------------------------------------------------


#SQUAT
------------------------------------------------
20 x 10
-----------------------------------rec 2 min
30 x 8
-----------------------------------rec 2 min
40 x 6
-----------------------------------rec 2 min
50 x 5
-----------------------------------rec 2 min
60 x 4
-----------------------------------rec 2 min
70 x 3
-----------------------------------rec 2 min
80 x 2r x 5s - rec 2 min
------------------------------------------------


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


#TREADMILL (tot. 15 minuti)
---------------------------------
- 8 km/h x 3 minuti
---------------------------------
- 10 km/h x 7 minuti
---------------------------------
- 12 km/h x 3 minuti x 10 %
---------------------------------
- 8 km/h x 2 minuti
---------------------------------


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

123CocaButon456 17-02-2014 08:39 AM
Dom 16 feb 2014 – DEADLIFT + TREADMILL
------------------------------------------------------------------------------------------------------------------------------------------
#Schema DOPPIE - ad 1 giorno dal precedente w.o. (Squat : doppie + Treadmill)
------------------------------------------------------------------------------------------------------------------------------------------


#DEADLIFT
------------------------------------------------
50 x 10
-----------------------------------rec 2 min
70 x 4
-----------------------------------rec 2 min
90 x 3
-----------------------------------rec 2 min
100 x 2r x 5s - rec 2 min
------------------------------------------------


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

123CocaButon456 18-02-2014 08:45 AM
Lun 17 feb 2014 - BENCH PRESS
------------------------------------------------------------------------------------------------------------------------------------------
#Schema SINGOLE - a 1 giorno dal precedente w.o. (Deadlift doppie)
------------------------------------------------------------------------------------------------------------------------------------------


#BENCH PRESS
------------------------------------------------
20 x 10
-----------------------------------rec 2 min
30 x 8
-----------------------------------rec 2 min
40 x 6
-----------------------------------rec 2 min
50 x 4
-----------------------------------rec 2 min
60 x 3
-----------------------------------rec 2 min
70 x 2
-----------------------------------rec 2 min
80 x 1r x 5s - rec 2 min
------------------------------------------------


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

123CocaButon456 20-02-2014 03:46 PM
Mer 19 feb 2014 – SQUAT – TREADMILL
------------------------------------------------------------------------------------------------------------------------------------------
#Schema SINGOLE – a 2 giorni dal precedente w.o. (Bench Press : singole)
------------------------------------------------------------------------------------------------------------------------------------------


#SQUAT
------------------------------------------------
20 x 10
-----------------------------------rec 2 min
30 x 8
-----------------------------------rec 2 min
40 x 6
-----------------------------------rec 2 min
50 x 5
-----------------------------------rec 2 min
60 x 4
-----------------------------------rec 2 min
70 x 3
-----------------------------------rec 2 min
80 x 2
-----------------------------------rec 2 min
90 x 1r x 5s - rec 2 min
------------------------------------------------


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


#TREADMILL (tot. 15 minuti)
---------------------------------
- 8 km/h x 3 minuti
---------------------------------
- 10 km/h x 3 minuti
---------------------------------
- 10 km/h x 3 minuti x 10 %
---------------------------------
- 10 km/h x 3 minuti
---------------------------------
- 8 km/h x 3 minuti
---------------------------------


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

123CocaButon456 24-02-2014 02:32 PM
Gio 20 feb 2014 – DEADLIFT + TREADMILL
------------------------------------------------------------------------------------------------------------------------------------------
#Schema SINGOLE - ad 1 giorno dal precedente w.o. (Squat : singole + Treadmill)
------------------------------------------------------------------------------------------------------------------------------------------


#DEADLIFT
------------------------------------------------
50 x 10
-----------------------------------rec 2 min
70 x 5
-----------------------------------rec 2 min
90 x 3
-----------------------------------rec 2 min
110 x 2
-----------------------------------rec 2 min
130 x 1r x 5s - rec 2 min
------------------------------------------------


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


#TREADMILL (tot. 15 minuti)
---------------------------------
- 8 km/h x 3 minuti
---------------------------------
- 8 km/h x 6 minuti x 10 %
---------------------------------
- 10 km/h x 3 minuti
---------------------------------
- 8 km/h x 3 minuti
---------------------------------


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

123CocaButon456 24-02-2014 02:33 PM
Ven 21 feb 2014 - BENCH PRESS - TREADMILL
------------------------------------------------------------------------------------------------------------------------------------------
#Schema SINGOLE - ad 1 giorno dal precedente w.o. (Deadlift : singole + Treadmill)
------------------------------------------------------------------------------------------------------------------------------------------


#BENCH PRESS
------------------------------------------------
20 x 10
-----------------------------------rec 2 min
30 x 8
-----------------------------------rec 2 min
40 x 6
-----------------------------------rec 2 min
50 x 4
-----------------------------------rec 2 min
60 x 3r x 5s - rec 2 min
------------------------------------------------
------------------------------------------------


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


#TREADMILL
---------------------------------
- 8 km/h x 5 minuti
---------------------------------
- 10 km/h x 5 minuti
---------------------------------
- 10 km/h x 5 minuti x 10 %
---------------------------------
- 8 km/h x 3 minuti
---------------------------------


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

123CocaButon456 24-02-2014 02:33 PM
Sab 22 feb 2014 – TREADMILL
------------------------------------------------------------------------------------------------------------------------------------------
#Treadmill - ad 1 giorno dal precedente w.o. (Bench Press : triple + Treadmill)
------------------------------------------------------------------------------------------------------------------------------------------

#TREADMILL
---------------------------------
- 8 km/h x 3 minuti
---------------------------------
- 10 km/h x 15 minuti
---------------------------------
- 8 km/h x 2 minuti
---------------------------------

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

123CocaButon456 24-02-2014 02:34 PM
Dom 23 feb 2014 – SQUAT - TREADMILL
------------------------------------------------------------------------------------------------------------------------------------------
#Schema DOPPIE – ad 1 giorno dal precedente w.o. (Treadmill)
------------------------------------------------------------------------------------------------------------------------------------------


#SQUAT
------------------------------------------------
20 x 10
-----------------------------------rec 2 min
30 x 8
-----------------------------------rec 2 min
40 x 6
-----------------------------------rec 2 min
50 x 5
-----------------------------------rec 2 min
60 x 4
-----------------------------------rec 2 min
70 x 3
-----------------------------------rec 2 min
80 x 2r x 5s - rec 2 min
------------------------------------------------


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


#TREADMILL
---------------------------------
- 8 km/h x 5 minuti
---------------------------------
- 10 km/h x 10 minuti
---------------------------------
- 8 km/h x 3 minuti
---------------------------------


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

123CocaButon456 25-02-2014 11:24 PM
Mar 25 feb 2014 – DEADLIFT + TREADMILL
------------------------------------------------------------------------------------------------------------------------------------------
#Schema DOPPIE - a 2 giorni dal precedente w.o. (Squat : doppie + Treadmill)
------------------------------------------------------------------------------------------------------------------------------------------


#DEADLIFT
------------------------------------------------
50 x 10
-----------------------------------rec 2 min
70 x 5
-----------------------------------rec 2 min
90 x 3
-----------------------------------rec 2 min
110 x 2r x 5s - rec 2 min
------------------------------------------------


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


#TREADMILL (tot. 15 minuti)
---------------------------------
- 8 km/h x 3 minuti
---------------------------------
- 10 km/h x 10 minuti
---------------------------------
- 8 km/h x 2 minuti
---------------------------------


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

123CocaButon456 08-03-2014 10:15 PM
Gio 6 mar 2014 - BENCH PRESS
------------------------------------------------------------------------------------------------------------------------------------------


#BENCH PRESS
------------------------------------------------
20 x 10
-----------------------------------rec 2 min
30 x 8
-----------------------------------rec 2 min
40 x 6
-----------------------------------rec 2 min
50 x 4
-----------------------------------rec 2 min
60 x 3r x 5s - rec 2 min
------------------------------------------------


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

123CocaButon456 08-03-2014 10:17 PM
Sab 8 mar 2014 – SQUAT
------------------------------------------------------------------------------------------------------------------------------------------
#Schema TRIPLE – a 2 giorni dal precedente w.o. (Bench Press : triple)
------------------------------------------------------------------------------------------------------------------------------------------


#SQUAT
------------------------------------------------
20 x 10
-----------------------------------rec 2 min
30 x 8
-----------------------------------rec 2 min
40 x 6
-----------------------------------rec 2 min
50 x 5
-----------------------------------rec 2 min
60 x 4
-----------------------------------rec 2 min
70 x 3r x 5s - rec 2 min
------------------------------------------------


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

123CocaButon456 10-03-2014 07:51 PM
Dom 9 mar 2014 – DEADLIFT
------------------------------------------------------------------------------------------------------------------------------------------
#Schema TRIPLE – ad 1 giorno dal precedente w.o. (Squat : triple)
------------------------------------------------------------------------------------------------------------------------------------------


#DEADLIFT
------------------------------------------------
50 x 10
-----------------------------------rec 2 min
70 x 4
-----------------------------------rec 2 min
90 x 3r x 5s - rec 2 min
------------------------------------------------


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

123CocaButon456 11-03-2014 08:46 PM
Mar 11 mar 2014 - BENCH PRESS
------------------------------------------------------------------------------------------------------------------------------------------
#Schema TRIPLE – a 2 giorni dal precedente w.o. (Deadlift : triple)
------------------------------------------------------------------------------------------------------------------------------------------


#BENCH PRESS
------------------------------------------------
20 x 10
-----------------------------------rec 2 min
30 x 8
-----------------------------------rec 2 min
40 x 6
-----------------------------------rec 2 min
50 x 4
-----------------------------------rec 2 min
60 x 3r x 5s - rec 2 min
------------------------------------------------


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

123CocaButon456 14-03-2014 09:41 PM
Ven 14 mar 2014 – SQUAT
------------------------------------------------------------------------------------------------------------------------------------------
#Schema TRIPLE – a 3 giorni dal precedente w.o. (Bench Press : triple)
------------------------------------------------------------------------------------------------------------------------------------------


#SQUAT
------------------------------------------------
20 x 10
-----------------------------------rec 2 min
30 x 8
-----------------------------------rec 2 min
40 x 6
-----------------------------------rec 2 min
50 x 5
-----------------------------------rec 2 min
60 x 4
-----------------------------------rec 2 min
70 x 3r x 5s - rec 2 min
------------------------------------------------


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

123CocaButon456 15-03-2014 09:57 PM
Sab 15 mar 2014 – DEADLIFT
------------------------------------------------------------------------------------------------------------------------------------------
#Schema TRIPLE - ad 1 giorno dal precedente w.o. (Squat : triple)
------------------------------------------------------------------------------------------------------------------------------------------

#DEADLIFT
------------------------------------------------
50 x 10
-----------------------------------rec 2 min
70 x 5
-----------------------------------rec 2 min
90 x 3r x 5s - rec 2 min
------------------------------------------------

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

123CocaButon456 17-03-2014 10:41 PM
Lun 17 mar 2014 - BENCH PRESS - TREADMILL
------------------------------------------------------------------------------------------------------------------------------------------
#Schema DOPPIE – a 2 giorni dal precedente w.o. (Deadlift : triple)
------------------------------------------------------------------------------------------------------------------------------------------


#BENCH PRESS
------------------------------------------------
20 x 10
-----------------------------------rec 2 min
30 x 8
-----------------------------------rec 2 min
40 x 6
-----------------------------------rec 2 min
50 x 4
-----------------------------------rec 2 min
60 x 3
-----------------------------------rec 2 min
70 x 2r x 5s - rec 2 min
------------------------------------------------


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


#TREADMILL (tot. 20 minuti)
---------------------------------
- 8 km/h x 3 minuti
---------------------------------
- 10 km/h x 10 minuti
---------------------------------
- 10 km/h x 2 minuti x 10 %
---------------------------------
-10 km/h x 3 minuti
---------------------------------
- 8 km/h x 2 minuti
---------------------------------


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

123CocaButon456 19-03-2014 10:22 PM
Mer 19 mar 2014 – SQUAT - TREADMILL
------------------------------------------------------------------------------------------------------------------------------------------
#Schema DOPPIE – a 2 giorni dal precedente w.o. (Bench Press: doppie + Treadmill)
------------------------------------------------------------------------------------------------------------------------------------------


#SQUAT
------------------------------------------------
20 x 10
-----------------------------------rec 2 min
30 x 8
-----------------------------------rec 2 min
40 x 6
-----------------------------------rec 2 min
50 x 5
-----------------------------------rec 2 min
60 x 4
-----------------------------------rec 2 min
70 x 3
-----------------------------------rec 2 min
80 x 2r x 5s - rec 2 min
------------------------------------------------


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


#TREADMILL (tot. 10 min)
---------------------------------
- 8 km/h x 3 minuti
---------------------------------
- 10 km/h x 10 minuti
---------------------------------
- 8 km/h x 2 minuti
---------------------------------


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

123CocaButon456 23-03-2014 04:24 PM
Gio 20 mar 2014 – DEADLIFT + TREADMILL
------------------------------------------------------------------------------------------------------------------------------------------
#Schema DOPPIE - ad 1 giorno dal precedente w.o. (Squat : doppie + Treadmill)
------------------------------------------------------------------------------------------------------------------------------------------


#DEADLIFT
------------------------------------------------
50 x 10
-----------------------------------rec 2 min
70 x 5
-----------------------------------rec 2 min
90 x 3
-----------------------------------rec 2 min
100 x 2r x 5s - rec 2 min
------------------------------------------------


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


#TREADMILL (tot. 20 minuti)
---------------------------------
- 8 km/h x 3 minuti
---------------------------------
- 10 km/h x 15 minuti
---------------------------------
- 8 km/h x 2 minuti
---------------------------------


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

123CocaButon456 23-03-2014 08:24 PM
Dom 23 mar 2014 - BENCH PRESS + TREADMILL
------------------------------------------------------------------------------------------------------------------------------------------
#Schema SINGOLE - a 3 giorni dal precedente w.o. (Deadlift: doppie + Treadmill)
------------------------------------------------------------------------------------------------------------------------------------------


#BENCH PRESS
------------------------------------------------
20 x 10
-----------------------------------rec 2 min
30 x 8
-----------------------------------rec 2 min
40 x 6
-----------------------------------rec 2 min
50 x 4
-----------------------------------rec 2 min
60 x 3
-----------------------------------rec 2 min
70 x 2
-----------------------------------rec 2 min
80 x 1r x 5s - rec 2 min
------------------------------------------------


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


#TREADMILL (tot. 90 minuti)
---------------------------------
- 8 km/h x 90 minuti
---------------------------------


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

123CocaButon456 27-03-2014 04:05 PM
Mer 26 mar 2014 – SQUAT – TREADMILL
------------------------------------------------------------------------------------------------------------------------------------------
#Schema SINGOLE – a 3 giorni dal precedente w.o. (Bench Press : singole + Treadmill)
------------------------------------------------------------------------------------------------------------------------------------------


#SQUAT
------------------------------------------------
20 x 10
-----------------------------------rec 2 min
30 x 8
-----------------------------------rec 2 min
40 x 6
-----------------------------------rec 2 min
50 x 5
-----------------------------------rec 2 min
60 x 4
-----------------------------------rec 2 min
70 x 3
-----------------------------------rec 2 min
80 x 2
-----------------------------------rec 2 min
90 x 1r x 5s - rec 2 min
------------------------------------------------


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


#TREADMILL (tot. 10 minuti)
---------------------------------
- 8 km/h x 2 minuti
---------------------------------
- 8 km/h x 6 minuti x 10 %
---------------------------------
- 8 km/h x 2 minuti
---------------------------------


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

123CocaButon456 28-03-2014 01:29 PM
Gio 27 mar 2014 – DEADLIFT
------------------------------------------------------------------------------------------------------------------------------------------
#Schema SINGOLE - ad 1 giorno dal precedente w.o. (Squat : singole + Treadmill)
------------------------------------------------------------------------------------------------------------------------------------------


#DEADLIFT
------------------------------------------------
50 x 10
-----------------------------------rec 2 min
70 x 5
-----------------------------------rec 2 min
90 x 3
-----------------------------------rec 2 min
100 x 2
-----------------------------------rec 2 min
110 x 1r x 5s - rec 2 min
------------------------------------------------


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

123CocaButon456 31-03-2014 08:39 AM
Dom 30 mar 2014 - BENCH PRESS
------------------------------------------------------------------------------------------------------------------------------------------
#Schema DOPPIE – a 3 giorni dal precedente w.o. (Deadlift : triple)
------------------------------------------------------------------------------------------------------------------------------------------


#BENCH PRESS
------------------------------------------------
20 x 10
-----------------------------------rec 2 min
30 x 8
-----------------------------------rec 2 min
40 x 6
-----------------------------------rec 2 min
50 x 4
-----------------------------------rec 2 min
60 x 3
-----------------------------------rec 2 min
70 x 2
-----------------------------------rec2 min
71 x 2r x 5s - rec 2 min
------------------------------------------------


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

123CocaButon456 02-04-2014 08:31 AM
Mar 1 apr 2014 – SQUAT
------------------------------------------------------------------------------------------------------------------------------------------
#Schema DOPPIE – a 2 giorni dal precedente w.o. (Bench Press: doppie)
------------------------------------------------------------------------------------------------------------------------------------------

#SQUAT
------------------------------------------------
20 x 10
-----------------------------------rec 2 min
30 x 8
-----------------------------------rec 2 min
40 x 6
-----------------------------------rec 2 min
50 x 5
-----------------------------------rec 2 min
60 x 4
-----------------------------------rec 2 min
70 x 3
-----------------------------------rec 2 min
80 x 2
-----------------------------------rec 2 min
82 x 2r x 5s - rec 2 min
------------------------------------------------

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

123CocaButon456 02-04-2014 09:05 AM
Mar 1 apr 2014 – SQUAT
------------------------------------------------------------------------------------------------------------------------------------------

https://www.youtube.com/watch?v=ARp7...ature=youtu.be


Tutti gli Orari sono GMT +2. Attualmente sono le 11:42 AM.
Pagina 39 of 44 « Prima < 293738 39 4041 > Ultimo »
Visualizza 40 messaggi di questa discussione su una pagina

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