Interessanti le riprese di fronte, hai notato che chiudi il ginocchio sin in uscita dalla buca?
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Eh sì...è un difettaccio che mi porto dietro da anni, sembrava superato eppure ogni tanto ci ricasco !
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Lun 7 apr 2014 - BENCH PRESS
------------------------------------------------------------------------------------------------------------------------------------------ #Schema DOPPIE – a 7 giorni dal precedente w.o. (Squat : 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 -----------------------------------rec2 min 72 x 2r x 5s - rec 2 min ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
Sab 12 apr 2014 – DEADLIFT
------------------------------------------------------------------------------------------------------------------------------------------ #Schema DOPPIE – a 16 giorni dal precedente w.o. Deadlift (doppie 100 kg) ------------------------------------------------------------------------------------------------------------------------------------------ #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 2r x 5s - rec 2 min ------------------------------------------------ -------------------------------------------------------------------------------------------------------------------------------------------- |
Dom 13 apr 2014 - BENCH PRESS
------------------------------------------------------------------------------------------------------------------------------------------ #Schema DOPPIE – a 5 giorni dal precedente w.o. Bench Press (doppie 72 kg) ------------------------------------------------------------------------------------------------------------------------------------------ #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 73 x 2r x 5s - rec 2 min ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
Gio 19 apr 2014 – simil/Test: SQUAT – BENCHPRESS
------------------------------------------------------------------------------------------------------------------------------------------ #Squat: 1 x 100 kg #Bench Press: 2 x 80 kg ------------------------------------------------------------------------------------------------------------------------------------------ #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 1 -----------------------------------rec 2 min 90 x 1 (cinta) -----------------------------------rec 2 min 100 x 1 (cinta) -----------------------------------rec 2 min 110 x 1 (cinta) Failed ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- #BENCH PRESS ------------------------------------------------ 50 x 5 -----------------------------------rec 2 min 60 x 4 -----------------------------------rec 2 min 70 x 3 -----------------------------------rec2 min 80 x 2 ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
Ho visto i video. E' stranissimo che con uno squat da 100kg così veloce tu abbia fallito i 110.
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...infatti me lo sono chiesto pure io :) li ho fallliti e anche di brutto...sono rimasto completamente impantanato nella buca ! ..cmq negli ultimi mesi sto riuscendo ad allenarmi poco e solo frettolosamente, e sempre a percentuali abbastanza basse, quindi credo che il punto sia questo.
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Gio 19 apr 2014 – simil/Test: SQUAT – BENCHPRESS
------------------------------------------------------------------------------------------------------------------------------------------ https://www.youtube.com/watch?v=aAZr...t=HL1397943466 https://www.youtube.com/watch?v=3Qste4cYDeg https://www.youtube.com/watch?v=UmVY...t=HL1397943466 |
4 mag 2014 - BENCH PRESS - DEADLIFT
------------------------------------------------------------------------------------------------------------------------------------------ #schema bench press: 50 x 3r x 5s --------------------------------------------------------------------------------------------- #schema deadlift: 50 x 3r x 5s ------------------------------------------------------------------------------------------------------------------------------------------ #BENCH PRESS ------------------------------------------------ 20 x 10 ----------------------------------- 30 x 8 ----------------------------------- 40 x 6 ----------------------------------- 50 x 3r x 5s - rec 1 min ------------------------------------------------ ------------------------------------------------rest 5 min-------------------------------------------------------------------------------- #DEADLIFT ------------------------------------------------ 50 x 3r x 5s - rec 1 min ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
7 mag 2013 - SQUAT - BENCH PRESS
------------------------------------------------------------------------------------------------------------------------------------------ #schema squat: 50 x 3r x 5s ------------------------------------------------------------------------------------------------------------------------------------------ #schema bench press: 51 x 3r x 7s (a 3 giorni dal precedente wo bench press) ------------------------------------------------------------------------------------------------------------------------------------------ #SQUAT ------------------------------------------------ 20 x 10 ----------------------------------- 30 x 8 ----------------------------------- 40 x 6 ----------------------------------- 50 x 3r x 5s - rec 1 min ------------------------------------------------ ----------------------------------rest 5 min--------------------------------------------------------------------------------------------- #BENCH PRESS ------------------------------------------------ 20 x 10 ----------------------------------- 30 x 8 ----------------------------------- 40 x 6 ----------------------------------- 50 x 3 ----------------------------------- 51 x 3r x 7s - rec 1 min ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
8 mag 2014 - BENCH PRESS - DEADLIFT
------------------------------------------------------------------------------------------------------------------------------------------ #schema bench press: 52 x 3r x 5s (a 1 giorno dal precedente wo bench press) ------------------------------------------------------------------------------------------------------------------------------------------ #schema deadlift: 56 x 3r x 5s (a 1 giorno dal precedente wo lower: squat) ------------------------------------------------------------------------------------------------------------------------------------------ #BENCH PRESS ------------------------------------------------ 20 x 10 ----------------------------------- 30 x 8 ----------------------------------- 40 x 6 ----------------------------------- 50 x 3 ----------------------------------- 52 x 3r x 5s - rec 1 min ------------------------------------------------ ------------------------------------rest 5 min--------------------------------------------------------------------------------------------- #DEADLIFT ------------------------------------------------ 56 x 3r x 5s - rec 1 min ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
10 mag 2013 - SQUAT - BENCH PRESS - RUNNING
------------------------------------------------------------------------------------------------------------------------------------------ #schema squat: 52 x 3r x 6s (a 2 giorni dal precedente wo lower: deadlift) ------------------------------------------------------------------------------------------------------------------------------------------ #schema bench press: 53 x 3r x 6s (a 2 giorni dal precedente wo bench press) ------------------------------------------------------------------------------------------------------------------------------------------ #running: 5 km – a x giorni dal precedente wo running / treadmill ------------------------------------------------------------------------------------------------------------------------------------------ #SQUAT ------------------------------------------------ 20 x 10 ----------------------------------- 30 x 8 ----------------------------------- 40 x 6 ----------------------------------- 50 x 3 ----------------------------------- 52 x 3r x 6s - rec 1 min ------------------------------------------------ ----------------------------------rest 5 min--------------------------------------------------------------------------------------------- #BENCH PRESS ------------------------------------------------ 20 x 10 ----------------------------------- 30 x 8 ----------------------------------- 40 x 6 ----------------------------------- 50 x 3 ----------------------------------- 53 x 3r x 6s - rec 1 min ------------------------------------------------ -----------------------------------rest 30 min-------------------------------------------------------------------------------------------- #RUNNING ------------------------------------------------- pista ciclabile ------------------------------------------------- - distanza 5.19 km - durata 00:31:21 - vel media 9.9 km/h ------------------------------------------------- - salite 28 metri - discese 32 metri ------------------------------------------------- - ritmo medio 6:02 min/km ------------------------------------------------- - km + lento: 6:07 min/km (1° km) ------------------------------------------------- - km + veloce: 5:52 min/km (2° km) ------------------------------------------------- - ritmo 01° km 6:07 min/km - ritmo 02° km 5:52 min/km - ritmo 03° km 6:04 min/km - ritmo 04° km 6:01 min/km - ritmo 05° km 6:01 min/km ------------------------------------------------- ------------------------------------------------------------------------------------------------------------------------------------------- |
11 mag 2014 - BENCH PRESS – DEADLIFT - TREADMILL
------------------------------------------------------------------------------------------------------------------------------------------ #schema bench press: 54 x 3r x 5s (a 1 giorno dal precedente wo bench press) ------------------------------------------------------------------------------------------------------------------------------------------ #schema deadlift: 60 x 3r x 5s (a 1 giorno dal precedente wo lower: squat) ------------------------------------------------------------------------------------------------------------------------------------------ #treadmill: 15 min (a 1 giorno dal precedente wo running / treadmill) ------------------------------------------------------------------------------------------------------------------------------------------ #BENCH PRESS ------------------------------------------------ 20 x 10 ----------------------------------- 30 x 8 ----------------------------------- 40 x 6 ----------------------------------- 50 x 3 ----------------------------------- 54 x 3r x 5s - rec 1 min ------------------------------------------------ ------------------------------------rest 5 min-------------------------------------------------------------------------------------------- #DEADLIFT ------------------------------------------------ 60 x 3r x 5s - rec 1 min ------------------------------------------------ ------------------------------------rest 5 min-------------------------------------------------------------------------------------------- #TREADMILL (tot. 15 minuti) ------------------------------------------------ - 8 km/h x 15 minuti --------------------------------- ------------------------------------------------------------------------------------------------------------------------------------------ |
16 mag 2014 - SQUAT - BENCH PRESS
------------------------------------------------------------------------------------------------------------------------------------------ #schema squat: 54 x 3r x 9s (a 5 giorni dal precedente wo lower: deadlift) ------------------------------------------------------------------------------------------------------------------------------------------ #schema bench press: 55 x 3r x 9s (a 5 giorni dal precedente wo bench press) ------------------------------------------------------------------------------------------------------------------------------------------ #SQUAT ------------------------------------------------ 20 x 10 ----------------------------------- 30 x 8 ----------------------------------- 40 x 6 ----------------------------------- 50 x 3 ----------------------------------- 54 x 3r x 9s - rec 1 min ------------------------------------------------ ----------------------------------rest 5 min--------------------------------------------------------------------------------------------- #BENCH PRESS ------------------------------------------------ 20 x 10 ----------------------------------- 30 x 8 ----------------------------------- 40 x 6 ----------------------------------- 50 x 3 ----------------------------------- 55 x 3r x 9s - rec 1 min ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
20 mag 2014 - BENCH PRESS – DEADLIFT - TREADMILL
------------------------------------------------------------------------------------------------------------------------------------------ #schema bench press: 56 x 3r x 8s (a 4 giorni dal precedente wo bench press) ------------------------------------------------------------------------------------------------------------------------------------------ #schema deadlift: 66 x 3r x 8s (a 4 giorni dal precedente wo lower: squat) ------------------------------------------------------------------------------------------------------------------------------------------ #treadmill: 15 min (a 9 giorni dal precedente wo running / treadmill) ------------------------------------------------------------------------------------------------------------------------------------------ #BENCH PRESS ------------------------------------------------ 20 x 10 ----------------------------------- 30 x 8 ----------------------------------- 40 x 6 ----------------------------------- 50 x 3 ----------------------------------- 56 x 3r x 8s - rec 1 min ------------------------------------------------ ------------------------------------rest 5 min-------------------------------------------------------------------------------------------- #DEADLIFT ------------------------------------------------ 50 x 3 ----------------------------------- 60 x 3 ----------------------------------- 66 x 3r x 8s - rec 1 min ------------------------------------------------ ------------------------------------rest 5 min-------------------------------------------------------------------------------------------- #TREADMILL (tot. 15 minuti) ------------------------------------------------ - 8 km/h x 15 minuti --------------------------------- ------------------------------------------------------------------------------------------------------------------------------------------ |
24 mag 2014 - SQUAT - BENCH PRESS
------------------------------------------------------------------------------------------------------------------------------------------ #schema squat: 56 x 3r x 8s (a 4 giorni dal precedente wo lower: deadlift) ------------------------------------------------------------------------------------------------------------------------------------------ #schema bench press: 57 x 3r x 8s (a 4 giorni dal precedente wo bench press) ------------------------------------------------------------------------------------------------------------------------------------------ #SQUAT ------------------------------------------------ 20 x 10 ----------------------------------- 30 x 8 ----------------------------------- 40 x 6 ----------------------------------- 50 x 4 ----------------------------------- 56 x 3r x 8s - rec 1 min ------------------------------------------------ ----------------------------------rest 5 min--------------------------------------------------------------------------------------------- #BENCH PRESS ------------------------------------------------ 20 x 10 ----------------------------------- 30 x 8 ----------------------------------- 40 x 6 ----------------------------------- 50 x 4 ----------------------------------- 57 x 3r x 8s - rec 1 min ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
29 mag 2014 – REST (bench press - squat)
------------------------------------------------------------------------------------------------------------------------------------------ scarico leggerissimo a 5 giorni dal precedente wo e a 2-3 giorni dall’inizio del nuovo programma ------------------------------------------------------------------------------------------------------------------------------------------ #BENCH PRESS ------------------------------------------------ 20 x 10r x 3s ------------------------------------------------ ------------------------------------------------ #SQUAT ------------------------------------------------ 20 x 10r x 3s ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
31 mag 2014 - SQUAT - DEADLIFT
------------------------------------------------------------------------------------------------------------------------------------------ #schema squat: 62 x 3r x 3s ------------------------------------------------------ #schema deadlift: 92 x 1r x 10s (schema fisso) ------------------------------------------------------------------------------------------------------------------------------------------ #SQUAT ------------------------------------------------ 20 x 10 -----------------------------------rec 2 min 30 x 8 -----------------------------------rec 2 min 40 x 6 -----------------------------------rec 2 min 50 x 5 -----------------------------------rec 2 min 60 x 4 -----------------------------------rec 2 min 62 x 3r x 3s - rec 2 min ------------------------------------------------ ----------------------------------rest 5 min--------------------------------------------------------------------------------------------- #DEADLIFT ------------------------------------------------ 50 x 3 ----------------------------------- 70 x 2 ----------------------------------- 92 x 1r x 10s - rec 1 min ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
1 giu 2014 – TREADMILL - BENCH PRESS
------------------------------------------------------------------------------------------------------------------------------------------ #schema bench press: 61 x 3r x 3s ------------------------------------------------------------------------------------------------------------------------------------------ #treadmill: 30 min ------------------------------------------------------------------------------------------------------------------------------------------ #TREADMILL (tot. 30 minuti) ------------------------------------------------ - 8 km/h x 30 minuti ------------------------------------------------ -------------------------------------rest 5 min------------------------------------------------------------------------------------------ #BENCH PRESS ------------------------------------------------ 20 x 10 -----------------------------------rec 2 min 30 x 8 -----------------------------------rec 2 min 40 x 6 -----------------------------------rec 2 min 50 x 5 -----------------------------------rec 2 min 60 x 4 -----------------------------------rec 2 min 61 x 3r x 3s - rec 2 min ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
2 giu 2014 - SQUAT - DEADLIFT
------------------------------------------------------------------------------------------------------------------------------------------ #schema squat: 64 x 3r x 3s (a 2 giorni dal precedente wo squat + deadlift) ------------------------------------------------------ #schema deadlift: 94 x 1r x 10s (schema fisso) ------------------------------------------------------------------------------------------------------------------------------------------ #SQUAT ------------------------------------------------ 20 x 10 -----------------------------------rec 2 min 30 x 8 -----------------------------------rec 2 min 40 x 6 -----------------------------------rec 2 min 50 x 5 -----------------------------------rec 2 min 60 x 4 -----------------------------------rec 2 min 64 x 3r x 3s - rec 2 min ------------------------------------------------ ----------------------------------rest 5 min--------------------------------------------------------------------------------------------- #DEADLIFT ------------------------------------------------ 50 x 3 ----------------------------------- 70 x 2 ----------------------------------- 90 x 1 ----------------------------------- 94 x 1r x 10s - rec 1 min ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
3 giu 2014 – RUNNING - BENCH PRESS
------------------------------------------------------------------------------------------------------------------------------------------ #schema bench press: 62 x 3r x 3s (a 2 giorni dal precedente wo bench press) ------------------------------------------------------------------------------------------------------------------------------------------ #running: 5 km (a 2 giorni dal precedente wo running / treadmill) ------------------------------------------------------------------------------------------------------------------------------------------ #RUNNING ------------------------------------------------- pista ciclabile ------------------------------------------------- - distanza 5.08 km - durata 00:29:26 - vel media 10.4 km/h ------------------------------------------------- - salite 45 metri - discese 43 metri ------------------------------------------------- - ritmo medio 5:47 min/km ------------------------------------------------- - km + lento: 6:01 min/km (2° km) ------------------------------------------------- - km + veloce: 5:29 min/km (5° km) ------------------------------------------------- - ritmo 01° km 5:54 min/km - ritmo 02° km 6:01 min/km - ritmo 03° km 5:50 min/km - ritmo 04° km 5:38 min/km - ritmo 05° km 5:29 min/km ------------------------------------------------- -------------------------------------rest 60 min------------------------------------------------------------------------------------------ #BENCH PRESS ------------------------------------------------ 20 x 10 -----------------------------------rec 2 min 30 x 8 -----------------------------------rec 2 min 40 x 6 -----------------------------------rec 2 min 50 x 5 -----------------------------------rec 2 min 60 x 4 -----------------------------------rec 2 min 62 x 3r x 3s - rec 2 min ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
5 giu 2014 - SQUAT - DEADLIFT - TREADMILL
------------------------------------------------------------------------------------------------------------------------------------------ #schema squat: 66 x 3r x 4s (a 3 giorni dal precedente wo squat + deadlift) ------------------------------------------------------ #schema deadlift: 96 x 1r x 10s (schema fisso) ------------------------------------------------------------------------------------------------------------------------------------------ #treadmill: 10 min (a 2 giorni dal precedente wo running / treadmill) ------------------------------------------------------------------------------------------------------------------------------------------ #SQUAT ------------------------------------------------ 20 x 10 -----------------------------------rec 2 min 30 x 8 -----------------------------------rec 2 min 40 x 6 -----------------------------------rec 2 min 50 x 5 -----------------------------------rec 2 min 60 x 4 -----------------------------------rec 2 min 66 x 3r x 4s - rec 2 min ------------------------------------------------ ----------------------------------rest 5 min--------------------------------------------------------------------------------------------- #DEADLIFT ------------------------------------------------ 50 x 3 ----------------------------------- 70 x 2 ----------------------------------- 90 x 1 ----------------------------------- 96 x 1r x 10s - rec 1 min ------------------------------------------------ ------------------------------------rest 5 min------------------------------------- #TREADMILL (tot. 10 minuti) ------------------------------------------------ - 8 km/h x 5 minuti x 10 % ------------------------------------ - 8 km/h x 5 minuti ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
9 giu 2014 – BENCH PRESS
------------------------------------------------------------------------------------------------------------------------------------------ #schema bench press: 63 x 3r x 7s (a 6 giorni dal precedente wo bench press) ------------------------------------------------------------------------------------------------------------------------------------------ #BENCH PRESS ------------------------------------------------ 20 x 10 -----------------------------------rec 2 min 30 x 8 -----------------------------------rec 2 min 40 x 6 -----------------------------------rec 2 min 50 x 5 -----------------------------------rec 2 min 60 x 4 -----------------------------------rec 2 min 63 x 3r x 7s - rec 2 min ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
11 giu 2014 - SQUAT - DEADLIFT - RUNNING
------------------------------------------------------------------------------------------------------------------------------------------ #schema squat: 68 x 3r x 7s (a 6 giorni dal precedente wo squat + deadlift) ------------------------------------------------------ #schema deadlift: 98 x 1r x 10s (schema fisso) ------------------------------------------------------------------------------------------------------------------------------------------ #RUNNING: 15 min (a 6 giorni dal precedente wo running / treadmill) ------------------------------------------------------------------------------------------------------------------------------------------ #SQUAT ------------------------------------------------ 20 x 10 -----------------------------------rec 2 min 30 x 8 -----------------------------------rec 2 min 40 x 6 -----------------------------------rec 2 min 50 x 5 -----------------------------------rec 2 min 60 x 4 -----------------------------------rec 2 min 68 x 3r x 7s - rec 2 min ------------------------------------------------ ----------------------------------rest 5 min--------------------------------------------------------------------------------------------- #DEADLIFT ------------------------------------------------ 50 x 3 ----------------------------------- 70 x 2 ----------------------------------- 90 x 1 ----------------------------------- 98 x 1r x 10s - rec 1 min ------------------------------------------------ ------------------------------------rest 45 min------------------------------------ #RUNNING (tot. 15 minuti) ------------------------------------------------ - corsetta blanda x 15 minuti ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
12 giu 2014 – BENCH PRESS
------------------------------------------------------------------------------------------------------------------------------------------ #schema bench press: 64 x 3r x 4s (a 3 giorni dal precedente wo bench press) ------------------------------------------------------------------------------------------------------------------------------------------ #BENCH PRESS ------------------------------------------------ 20 x 10 -----------------------------------rec 2 min 30 x 8 -----------------------------------rec 2 min 40 x 6 -----------------------------------rec 2 min 50 x 5 -----------------------------------rec 2 min 60 x 4 -----------------------------------rec 2 min 64 x 3r x 4s - rec 2 min ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
13 giu 2014 – RUNNING
------------------------------------------------------------------------------------------------------------------------------------------ #Running: 3 km – a 3 giorni dal precedente wo running / treadmill ------------------------------------------------------------------------------------------------------------------------------------------ #RUNNING ------------------------------------------------- pista ciclabile ------------------------------------------------- - distanza 3.38 km - durata 00:19:15 - vel media 10.5 km/h ------------------------------------------------- - salite 33 metri - discese 28 metri ------------------------------------------------- - ritmo medio 5:42 min/km ------------------------------------------------- - km + lento: 6:23 min/km (1° km) ------------------------------------------------- - km + veloce: 4:38 min/km (3° km) ------------------------------------------------- - ritmo 01° km 6:23 min/km - ritmo 02° km 5:59 min/km - ritmo 03° km 4:38 min/km ------------------------------------------------- ------------------------------------------------------------------------------------------------------------------------------------------- |
15 giu 2014 - SQUAT - DEADLIFT
------------------------------------------------------------------------------------------------------------------------------------------ #schema squat: 70 x 3r x 5s (a 4 giorni dal precedente wo squat + deadlift) ------------------------------------------------------ #schema deadlift: 100 x 1r x 10s (schema fisso) ------------------------------------------------------------------------------------------------------------------------------------------ #SQUAT ------------------------------------------------ 20 x 10 -----------------------------------rec 2 min 30 x 8 -----------------------------------rec 2 min 40 x 6 -----------------------------------rec 2 min 50 x 5 -----------------------------------rec 2 min 60 x 4 -----------------------------------rec 2 min 70 x 3r x 5s - rec 2 min ------------------------------------------------ ----------------------------------rest 5 min--------------------------------------------------------------------------------------------- #DEADLIFT ------------------------------------------------ 50 x 3 ----------------------------------- 70 x 2 ----------------------------------- 90 x 1 ----------------------------------- 100 x 1r x 10s - rec 1 min ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
17 giu 2014 – BENCH PRESS - TREADMILL
------------------------------------------------------------------------------------------------------------------------------------------ #schema bench press: 66 x 3r x 5s (5 sets perchè a 5 giorni dal precedente wo bench press) ------------------------------------------------------------------------------------------------------------------------------------------ #treadmill: 30 min (a 4 giorni dal precedente wo running / treadmill) ------------------------------------------------------------------------------------------------------------------------------------------ #BENCH PRESS ------------------------------------------------ 20 x 10 -----------------------------------rec 2 min 30 x 8 -----------------------------------rec 2 min 40 x 6 -----------------------------------rec 2 min 50 x 5 -----------------------------------rec 2 min 60 x 4 -----------------------------------rec 2 min 66 x 3r x 5s - rec 2 min ------------------------------------------------ -------------------------------------rest 5 min------------------------------------ #TREADMILL (tot. 30 minuti) ------------------------------------------------ - 8 km/h x 30 minuti ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
Totalmente OT.
Sabato scorso sono stato in un ristorante che in uno scaffale sul retro, vicino alla porta della toilette, aveva una bottiglia di Rosso Antico. E' un liquore, o un vino, che una volta era piuttosto popolare, e ne facevano anche la pubblicita' su Carosello. Il produttore era l'azienda Buton, o comunque il nome Buton compare sull'etichetta. Adesso pare essere scomparso, assieme ad altre bevande come il Dom (Don?) Bairo e l'Amaro Medicinale Giuliani. Anyway, ho letto il Buton nel tuo nick e mi e' venuto in mente questo episodio. Che non c'entra assolutamente nulla col tuo diario. Sorry. Fine OT |
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 % ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
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