7 lug 2014 – BENCH PRESS - TREADMILL
------------------------------------------------------------------------------------------------------------------------------------------ #schema bench press: 70 x 3r x 5s (5 sets perchè a 5 giorni dal precedente wo bench press; intensità fissa) ------------------------------------------------------------------------------------------------------------------------------------------ #treadmill: 10 min (a 4 giorni dal precedente wo running / treadmill) ------------------------------------------------------------------------------------------------------------------------------------------ #BENCH PRESS ------------------------------------------------ 20 x 10 -----------------------------------rec 2 min 30 x 8 -----------------------------------rec 2 min 40 x 6 -----------------------------------rec 2 min 50 x 5 -----------------------------------rec 2 min 60 x 4 -----------------------------------rec 2 min 70 x 3r x 5s - rec 2 min ------------------------------------------------ -------------------------------------rest 5 min------------------------------------ #TREADMILL (tot. 10 minuti) ------------------------------------------------ - 6 km/h x 10 minuti x 10 % ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
9 lug 2014 - SQUAT - DEADLIFT
------------------------------------------------------------------------------------------------------------------------------------------ #schema squat: 70 x 3r x 6s (6 sets perchè a 6 giorni dal precedente wo squat + deadlift ; intensità fissa) ------------------------------------------------------ #schema deadlift: 110 x 1r x 10s (intensità e schema fissi) ------------------------------------------------------------------------------------------------------------------------------------------ #SQUAT ------------------------------------------------ 20 x 10 -----------------------------------rec 2 min 30 x 8 -----------------------------------rec 2 min 40 x 6 -----------------------------------rec 2 min 50 x 5 -----------------------------------rec 2 min 60 x 4 -----------------------------------rec 2 min 70 x 3r x 6s - rec 2 min ------------------------------------------------ -------------------------------------rest 5 min----------------------------------- #DEADLIFT ------------------------------------------------ 50 x 3 ----------------------------------- 70 x 2 ----------------------------------- 90 x 1 ----------------------------------- 100 x 1 ----------------------------------- 110 x 1r x 10s - rec 1 min ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
10 lug 2014 – BENCH PRESS
------------------------------------------------------------------------------------------------------------------------------------------ #schema bench press: 70 x 3r x 3s (3 sets perchè a 3 giorni dal precedente wo bench press; intensità fissa) ------------------------------------------------------------------------------------------------------------------------------------------ #BENCH PRESS ------------------------------------------------ 20 x 10 -----------------------------------rec 2 min 30 x 8 -----------------------------------rec 2 min 40 x 6 -----------------------------------rec 2 min 50 x 5 -----------------------------------rec 2 min 60 x 4 -----------------------------------rec 2 min 70 x 3r x 3s - rec 2 min ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
11 lug 2014 - RUNNING
------------------------------------------------------------------------------------------------------------------------------------------ #Running: 5 km – a 4 giorni dal precedente wo running / treadmill ------------------------------------------------------------------------------------------------------------------------------------------ #RUNNING ------------------------------------------------- percorso misto urbano ------------------------------------------------- - distanza 5.11 km - durata 00:31:36 - vel media 9.7 km/h ------------------------------------------------- - salite 89 metri - discese 92 metri ------------------------------------------------- - ritmo medio 6:10 min/km ------------------------------------------------- - km + lento: 7:10 min/km (1° km) ------------------------------------------------- - km + veloce: 5:30 min/km (4° km) ------------------------------------------------- - ritmo 01° km 7:10 min/km - ritmo 02° km 6:36 min/km - ritmo 03° km 5:51 min/km - ritmo 04° km 5:30 min/km - ritmo 05° km 5:49 min/km ------------------------------------------------- ------------------------------------------------------------------------------------------------------------------------------------------- |
14 lug 2014 - TEST: SQUAT - BENCH PRESS - DEADLIFT - TREADMILL
------------------------------------------------------------------------------------------------------------------------------------------ # schema squat: 90 x 1r x 5s ------------------------------------------------------------------------------------------------------------------------------------------ # schema bench press: 70 x 3r x 5s ------------------------------------------------------------------------------------------------------------------------------------------ # schema deadlift: 130 x 1r x 5s ------------------------------------------------------------------------------------------------------------------------------------------ # treadmill: 10 min ------------------------------------------------------------------------------------------------------------------------------------------ #SQUAT ------------------------------------------------ 20 x 10 -----------------------------------rec 2 min 30 x 8 -----------------------------------rec 2 min 40 x 6 -----------------------------------rec 2 min 50 x 5 -----------------------------------rec 2 min 60 x 4 -----------------------------------rec 2 min 70 x 3 -----------------------------------rec 2 min 80 x 2 -----------------------------------rec 2 min 90 x 1r x 5s - rec 2 min ------------------------------------------------ -------------------------------------rest 5 min------------------------------------------------------------------------------------------ #BENCH PRESS ------------------------------------------------ 20 x 10 -----------------------------------rec 2 min 30 x 8 -----------------------------------rec 2 min 40 x 6 -----------------------------------rec 2 min 50 x 5 -----------------------------------rec 2 min 60 x 4 -----------------------------------rec 2 min 70 x 3r x 5s - rec 2 min ------------------------------------------------ -------------------------------------rest 5 min------------------------------------------------------------------------------------------ #DEADLIFT ------------------------------------------------ 50 x 3 -----------------------------------rec 2 min 70 x 2 -----------------------------------rec 2 min 90 x 1 -----------------------------------rec 2 min 110 x 1 -----------------------------------rec 2 min 130 x 1r x 5s - rec 2 min ------------------------------------------------ ------------------------------------rest 10 min------------------------------------------------------------------------------------------- #TREADMILL (tot. 10 minuti) ------------------------------------------------ - 6 km/h x 10 minuti x 10 % ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
17 lug 2014 – LEGGERO: SQUAT - BENCH PRESS - TREADMILL
------------------------------------------------------------------------------------------------------------------------------------------ # schema squat: 50 x 5r x 6s (6 sets perchè a 3 giorni dal precedente wo) ------------------------------------------------------------------------------------------------------------------------------------------ # schema bench press: 50 x 5r x 6s (6 sets perchè a 3 giorni dal precedente wo) ------------------------------------------------------------------------------------------------------------------------------------------ # treadmill: 10 min (a 3 giorni dal precedente wo running / treadmill) ------------------------------------------------------------------------------------------------------------------------------------------ #SQUAT ------------------------------------------------ 20 x 10 -----------------------------------rec 2 min 30 x 8 -----------------------------------rec 2 min 40 x 6 -----------------------------------rec 2 min 50 x 5r x 6s - rec 2 min ------------------------------------------------ -------------------------------------rest 5 min------------------------------------------------------------------------------------------ #BENCH PRESS ------------------------------------------------ 20 x 10 -----------------------------------rec 2 min 30 x 8 -----------------------------------rec 2 min 40 x 6 -----------------------------------rec 2 min 50 x 5r x 6s - rec 2 min ------------------------------------------------ -------------------------------------rest 5 min------------------------------------------------------------------------------------------ #TREADMILL (tot. 10 minuti) ------------------------------------------------ - 6 km/h x 10 minuti x 10 % ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
21 lug 2014 --- SQUAT - O.H. PRESS / ROW - TREADMILL
------------------------------------------------------------------------------------------------------------------------------------------ # SQUAT ------------------------------------------------ 20 x 10 -----------------------------------rec 2 min 30 x 8 -----------------------------------rec 2 min 40 x 6 -----------------------------------rec 2 min 50 x 5 -----------------------------------rec 2 min 60 x 4 -----------------------------------rec 2 min 70 x 3 -----------------------------------rec 2 min 80 x 2 -----------------------------------rec 2 min 90 x 1r x 5s - rec 2 min ------------------------------------------------ -------------------------------------rest 5 min------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ (bomber barbell) – kg x (press) + (row) ------------------------------------------------ 15 x 10 + 20 -----------------------------------rec 2 min 25 x 8 + 16 -----------------------------------rec 2 min 35 x 6 + 12 ------------------------------------------------ -------------------------------------rest 5 min------------------------------------------------------------------------------------------- # TREADMILL (tot. 10 minuti) ------------------------------------------------ - 6 km/h x 10 minuti x 10 % ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
23 lug 2014 --- BENCH PRESS - O.H. PRESS / ROW
------------------------------------------------------------------------------------------------------------------------------------------ # BENCH PRESS ------------------------------------------------ 20 x 10 -----------------------------------rec 2 min 30 x 8 -----------------------------------rec 2 min 40 x 6 -----------------------------------rec 2 min 50 x 5 -----------------------------------rec 2 min 60 x 4 -----------------------------------rec 2 min 70 x 3r x 5s - rec 2 min ------------------------------------------------ -------------------------------------rest 5 min------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ (bomber barbell) – kg x (press) + (row) ------------------------------------------------ 15 x 5s x (10 + 20) - rec 2 min ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
25 lug 2014 --- SQUAT - O.H. PRESS / ROW - RUNNING
------------------------------------------------------------------------------------------------------------------------------------------ # SQUAT ------------------------------------------------ 20 x 10 -----------------------------------rec 2 min 30 x 8 -----------------------------------rec 2 min 40 x 6 -----------------------------------rec 2 min 50 x 5 -----------------------------------rec 2 min 60 x 4 -----------------------------------rec 2 min 70 x 3 -----------------------------------rec 2 min 80 x 2 -----------------------------------rec 2 min 90 x 1r x 5s - rec 2 min ------------------------------------------------ -------------------------------------rest 5 min------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ (bomber barbell) – kg x (press) + (row) ------------------------------------------------ 15 x 5 + 10 -----------------------------------rec 2 min 25 x 5 + 10 -----------------------------------rec 2 min 35 x 5 + 10 ------------------------------------------------ ------------------------------------rest 40 min------------------------------------------------------------------------------------------- # RUNNING ------------------------------------------------ - corsa blanda percorso misto x 30 minuti ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
26 lug 2014 --- BENCH PRESS - O.H. PRESS / ROW - RUNNING
------------------------------------------------------------------------------------------------------------------------------------------ # BENCH PRESS ------------------------------------------------ 20 x 10 -----------------------------------rec 2 min 30 x 8 -----------------------------------rec 2 min 40 x 6 -----------------------------------rec 2 min 50 x 5 -----------------------------------rec 2 min 60 x 4 -----------------------------------rec 2 min 70 x 3r x 5s - rec 2 min ------------------------------------------------ -------------------------------------rest 5 min------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ (bomber barbell) – kg x (press) + (row) ------------------------------------------------ 15 x 20 + 40 ------------------------------------------------ ------------------------------------rest 40 min------------------------------------------------------------------------------------------- # RUNNING ------------------------------------------------ - corsa blanda percorso misto x 25 minuti ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
27 lug 2014 --- DEADLIFT - O.H. PRESS / ROW - RUNNING - O.H. PRESS / ROW
------------------------------------------------------------------------------------------------------------------------------------------ # DEADLIFT ------------------------------------------------ 50 x 8 -----------------------------------rec 2 min 70 x 6 -----------------------------------rec 2 min 90 x 4 -----------------------------------rec 2 min 100 x 2 -----------------------------------rec 2 min 110 x 1r x 5s - rec 2 min ------------------------------------------------ -------------------------------------rest 5 min------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ (bomber barbell) – kg x (press) + (row) ------------------------------------------------ 15 x 2s x (10 + 20) ------------------------------------------------ --------------------------------------rest 4 ore------------------------------------------------------------------------------------------- # RUNNING ------------------------------------------------ - corsa blanda percorso misto x 30 minuti ------------------------------------------------ ------------------------------------rest 15 min------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ (bomber barbell) – kg x (press) + (row) ------------------------------------------------ 15 x 5s x (5 + 10) ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
28 lug 2014 --- O.H. PRESS / ROW - RUNNING
------------------------------------------------------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ (bomber barbell) – kg x (press) + (row) ------------------------------------------------ 15 x 5s x (10 + 20) - rec 2 min ------------------------------------------------ --------------------------------------rest 6 ore------------------------------------------------------------------------------------------- # RUNNING ------------------------------------------------ - corsa blanda percorso misto x 20 minuti ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
17 ago 2014 --- SQUAT - O.H. PRESS / ROW
------------------------------------------------------------------------------------------------------------------------------------------ # SQUAT ------------------------------------------------ 20 x 10r x 3s – rec 1 min -----------------------------------rec 2 min 30 x 9r x 3s – rec 1 min -----------------------------------rec 2 min 40 x 8r x 3s – rec 1 min ------------------------------------------------ -------------------------------------rest 5 min------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ bomber barbell - kg x set x (press) + (row) ------------------------------------------------ 15 x 1s x (10 + 20) ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
18 ago 2014 --- BENCH PRESS - O.H. PRESS / ROW - TREADMILL
------------------------------------------------------------------------------------------------------------------------------------------ # BENCH PRESS ------------------------------------------------ 20 x 8r x 3s – rec 1 min -----------------------------------rec 2 min 30 x 7r x 3s – rec 1 min -----------------------------------rec 2 min 40 x 6r x 3s – rec 1 min ------------------------------------------------ ------------------------------------rest 10 min------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ bomber barbell - kg x set x (press) + (row) ------------------------------------------------ 15 x 2s x (10 + 20) - rec 2 min ------------------------------------------------ -------------------------------------rest 5 min------------------------------------------------------------------------------------------- # TREADMILL (tot. 10 minuti) ------------------------------------------------ - 6 km/h x 10 minuti x 10 % ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
18 ago 2014 --- BENCH PRESS - O.H. PRESS / ROW - TREADMILL
------------------------------------------------------------------------------------------------------------------------------------------ # BENCH PRESS ------------------------------------------------ 20 x 8r x 3s – rec 1 min -----------------------------------rec 2 min 30 x 7r x 3s – rec 1 min -----------------------------------rec 2 min 40 x 6r x 3s – rec 1 min ------------------------------------------------ ------------------------------------rest 10 min------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ bomber barbell - kg x set x (press) + (row) ------------------------------------------------ 15 x 2s x (10 + 20) - rec 2 min ------------------------------------------------ -------------------------------------rest 5 min------------------------------------------------------------------------------------------- # TREADMILL (tot. 10 minuti) ------------------------------------------------ - 6 km/h x 10 minuti x 10 % ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
19 ago 2014 --- O.H. PRESS / ROW
------------------------------------------------------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ bomber barbell - kg x set x (press) + (row) ------------------------------------------------ 15 x 3s x (10 + 20) - rec 2 min ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
20 ago 2014 - DEADLIFT - O.H. PRESS / ROW - RUNNING
------------------------------------------------------------------------------------------------------------------------------------------ #DEADLIFT ------------------------------------------------ 50 x 8r x 3s – rec 1 min -----------------------------------rec 2 min 60 x 7r x 3s – rec 1 min -----------------------------------rec 2 min 70 x 6r x 3s – rec 1 min ------------------------------------------------ -------------------------------------rest 5 min------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ bomber barbell - kg x set x (press) + (row) ------------------------------------------------ 15 x 3s x (10 + 20) - rec 2 min ------------------------------------------------ ------------------------------------rest 20 min------------------------------------------------------------------------------------------- # RUNNING (tot. 35 min) ------------------------------------------------ - corsa blanda x 23 minuti ------------------------------------------------ - 1 giro pista ciclabile 3 min 50 sec ------------------------------------------------ - corsa blanda x 8 minuti ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
21 ago 2014 --- O.H. PRESS / ROW
------------------------------------------------------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ bomber barbell - kg x set x (press) + (row) ------------------------------------------------ 15 x 1s x (10 + 20) --------------------------------------rec 2 min 19 x 1s x (9 + 18) --------------------------------------rec 2 min 23 x 1s x (8 + 16) --------------------------------------rec 2 min 27 x 1s x (7 + 14) --------------------------------------rec 2 min 31 x 1s x (6 + 12) --------------------------------------rec 2 min 35 x 1s x (5 + 10) ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
22 ago 2014 - RUNNING - O.H. PRESS / ROW
------------------------------------------------------------------------------------------------------------------------------------------ # RUNNING ------------------------------------------------ - corsa blanda x 30 minuti ------------------------------------------------ ------------------------------------rest 40 min------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ bomber barbell - kg x set x (press) + (row) ------------------------------------------------ 15 x 5s x (10 + 20) - rec 2 min ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
25 ago 2014 --- RUNNING - SQUAT - BENCH PRESS - DEADLIFT - O.H. PRESS / ROW - TREADMILL
------------------------------------------------------------------------------------------------------------------------------------------ # RUNNING ------------------------------------------------ - corsa blanda x 25 minuti ------------------------------------------------ ------------------------------------rest 45 min------------------------------------------------------------------------------------------ # SQUAT ------------------------------------------------ 20 x 10r -----------------------------------rec 2 min 30 x 8r -----------------------------------rec 2 min 40 x 6r -----------------------------------rec 2 min 50 x 3r x 3s – rec 1 min -----------------------------------rec 2 min 60 x 3r x 3s – rec 1 min ------------------------------------------------ -------------------------------------rest 5 min------------------------------------------------------------------------------------------ # BENCH PRESS ------------------------------------------------ 20 x 10r -----------------------------------rec 2 min 30 x 8r -----------------------------------rec 2 min 40 x 6r -----------------------------------rec 2 min 50 x 3r x 3s – rec 1 min -----------------------------------rec 2 min 60 x 3r x 3s – rec 1 min ------------------------------------------------ -------------------------------------rest 5 min------------------------------------------------------------------------------------------ #DEADLIFT ------------------------------------------------ 50 x 5r -----------------------------------rec 2 min 70 x 4r -----------------------------------rec 2 min 90 x 3r x 3s – rec 1 min ------------------------------------------------ -------------------------------------rest 5 min------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ bomber barbell - kg x set x (press) + (row) ------------------------------------------------ 15 x 1s x (10 + 20) ------------------------------------------------ -------------------------------------rest 5 min------------------------------------------------------------------------------------------- # TREADMILL (tot. 5 minuti) ------------------------------------------------ - 6 km/h x 5 minuti x 10 % ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
26 ago 2014 - RUNNING - O.H. PRESS / ROW
------------------------------------------------------------------------------------------------------------------------------------------ # RUNNING ------------------------------------------------ - corsa blanda x 20 minuti ------------------------------------------------ ------------------------------------rest 20 min------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ bomber barbell - kg x set x (press) + (row) ------------------------------------------------ 15 x 1s x (5 + 10) --------------------------------------rec 2 min 15 x 1s x (10 + 20) --------------------------------------rec 2 min 15 x 1s x (15 + 30) ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
26 ago 2014 - RUNNING - O.H. PRESS / ROW
------------------------------------------------------------------------------------------------------------------------------------------ # RUNNING ------------------------------------------------ - corsa blanda x 20 minuti ------------------------------------------------ ------------------------------------rest 20 min------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ bomber barbell - kg x set x (press) + (row) ------------------------------------------------ 15 x 1s x (5 + 10) --------------------------------------rec 2 min 15 x 1s x (10 + 20) --------------------------------------rec 2 min 15 x 1s x (15 + 30) ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
27 ago 2014 --- RUNNING - BENCH PRESS - O.H. PRESS / ROW
------------------------------------------------------------------------------------------------------------------------------------------ # RUNNING ------------------------------------------------ - corsa blanda x 20 minuti ------------------------------------------------ ------------------------------------rest 40 min------------------------------------------------------------------------------------------ # BENCH PRESS ------------------------------------------------ 20 x 10r -----------------------------------rec 2 min 30 x 8r -----------------------------------rec 2 min 40 x 6r -----------------------------------rec 2 min 50 x 3r x 3s – rec 1 min -----------------------------------rec 2 min 60 x 3r x 3s – rec 1 min ------------------------------------------------ ------------------------------------rest 10 min------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ bomber barbell - kg x set x (press) + (row) ------------------------------------------------ 15 x 1s x (5 + 10) --------------------------------------rec 2 min 25 x 1s x (5 + 10) --------------------------------------rec 2 min 35 x 1s x (5 + 30) --------------------------------------rec 2 min 15 x 1s x (10 + 20) ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
29 ago 2014 - RUNNING - O.H. PRESS / ROW
------------------------------------------------------------------------------------------------------------------------------------------ # RUNNING ------------------------------------------------- pista ciclabile ------------------------------------------------- - distanza 10.26 km - durata 01:04:03 - vel media 9.6 km/h ------------------------------------------------- - salite 113 metri - discese 109 metri ------------------------------------------------- - ritmo medio 6:14 min/km ------------------------------------------------- - km + lento: 6:32 min/km (9° km) ------------------------------------------------- - km + veloce: 5:29 min/km (6° km) ------------------------------------------------- - ritmo 01° km 6:21 min/km - ritmo 02° km 6:02 min/km - ritmo 03° km 6:12 min/km - ritmo 04° km 6:15 min/km - ritmo 05° km 6:20 min/km - ritmo 06° km 5:29 min/km - ritmo 07° km 6:21 min/km - ritmo 08° km 6:19 min/km - ritmo 09° km 6:32 min/km - ritmo 10° km 6:26 min/km ------------------------------------------------- ------------------------------------rest 90 min------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ bomber barbell - kg x set x (press) + (row) ------------------------------------------------ 15 x 1s x (20 + 40) ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
30 ago 2014 --- RUNNING - SQUAT - BENCH PRESS - DEADLIFT - O.H. PRESS / ROW
------------------------------------------------------------------------------------------------------------------------------------------ # RUNNING ------------------------------------------------ - corsa blanda x 30 minuti ------------------------------------------------ ------------------------------------rest 30 min------------------------------------------------------------------------------------------ # SQUAT ------------------------------------------------ 20 x 10r -----------------------------------rec 2 min 30 x 8r -----------------------------------rec 2 min 40 x 6r -----------------------------------rec 2 min 50 x 3r x 3s – rec 1 min -----------------------------------rec 2 min 60 x 3r x 3s – rec 1 min ------------------------------------------------ -------------------------------------rest 5 min------------------------------------------------------------------------------------------ # BENCH PRESS ------------------------------------------------ 20 x 10r -----------------------------------rec 2 min 30 x 8r -----------------------------------rec 2 min 40 x 6r -----------------------------------rec 2 min 50 x 3r x 3s – rec 1 min -----------------------------------rec 2 min 60 x 3r x 3s – rec 1 min ------------------------------------------------ -------------------------------------rest 5 min------------------------------------------------------------------------------------------ #DEADLIFT ------------------------------------------------ 50 x 5r -----------------------------------rec 2 min 70 x 4r -----------------------------------rec 2 min 90 x 3r x 3s – rec 1 min ------------------------------------------------ -------------------------------------rest 5 min------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ bomber barbell - kg x set x (press) + (row) ------------------------------------------------ 15 x 2s x (10 + 20) – rec 2 min ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
31 ago 2014 - RUNNING - O.H. PRESS / ROW
------------------------------------------------------------------------------------------------------------------------------------------ # RUNNING ------------------------------------------------ - corsa blanda x 30 minuti ------------------------------------------------ ------------------------------------rest 20 min------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ bomber barbell - kg x set x (press) + (row) ------------------------------------------------ 15 x 3s x (10 + 20) – rec 2 min ------------------------------------------------ --------------------------------------rest 6 ore------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ bomber barbell - kg x set x (press) + (row) ------------------------------------------------ 15 x 2s x (10 + 20) – rec 2 min ------------------------------------------------ ------------------------------------rest 45 min------------------------------------------------------------------------------------------ # RUNNING ------------------------------------------------ - corsa blanda x 20 minuti ------------------------------------------------ ------------------------------------rest 30 min------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ bomber barbell - kg x set x (press) + (row) ------------------------------------------------ 15 x 1s x (20 + 40) ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
1 set 2014 --- BENCH PRESS - O.H. PRESS / ROW - TREADMILL
------------------------------------------------------------------------------------------------------------------------------------------ # BENCH PRESS ------------------------------------------------ 20 x 10r -----------------------------------rec 2 min 30 x 8r -----------------------------------rec 2 min 40 x 6r -----------------------------------rec 2 min 50 x 3r x 3s – rec 1 min -----------------------------------rec 2 min 60 x 3r x 3s – rec 1 min ------------------------------------------------ -------------------------------------rest 5 min------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ bomber barbell - kg x set x (press) + (row) ------------------------------------------------ 15 x 3s x (10 + 20) - rec 2 min ------------------------------------------------ -------------------------------------rest 5 min------------------------------------------------------------------------------------------- # TREADMILL (tot. 5 minuti) ------------------------------------------------ - 8 km/h x 5 minuti x 10 % ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
4 set 2014 --- SQUAT - O.H. PRESS / ROW - TREADMILL
------------------------------------------------------------------------------------------------------------------------------------------ # SQUAT ------------------------------------------------ 20 x 10r -----------------------------------rec 2 min 30 x 8r -----------------------------------rec 2 min 40 x 6r -----------------------------------rec 2 min 50 x 5r x 3s – rec 1 min -----------------------------------rec 2 min 60 x 4r x 3s – rec 1 min -----------------------------------rec 2 min 70 x 3r x 3s – rec 1 min ------------------------------------------------ -------------------------------------rest 5 min------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ bomber barbell - kg x set x (press) + (row) ------------------------------------------------ 15 x 1s x (5 + 10) --------------------------------------rec 2 min 25 x 1s x (5 + 10) --------------------------------------rec 2 min 35 x 1s x (5 + 10) ------------------------------------------------ ------------------------------------rest 30 min------------------------------------------------------------------------------------------- # TREADMILL ------------------------------------------------ - 8 km/h x 30 minuti ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
6 set 2014 --- TREADMILL - BENCH PRESS - O.H. PRESS / ROW
------------------------------------------------------------------------------------------------------------------------------------------ # TREADMILL ------------------------------------------------ - 8 km/h x 10 minuti ------------------------------------------------ -------------------------------------rest 5 min------------------------------------------------------------------------------------------ # BENCH PRESS ------------------------------------------------ 20 x 10r -----------------------------------rec 2 min 30 x 8r -----------------------------------rec 2 min 40 x 6r -----------------------------------rec 2 min 50 x 5r x 3s – rec 1 min -----------------------------------rec 2 min 55 x 4r x 3s – rec 1 min -----------------------------------rec 2 min 60 x 3r x 3s – rec 1 min ------------------------------------------------ -------------------------------------rest 5 min------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ bomber barbell - kg x set x (press) + (row) ------------------------------------------------ 15 x 1s x (10 + 20) ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
7 set 2014 --- RUNNING - DEADLIFT - O.H. PRESS / ROW
------------------------------------------------------------------------------------------------------------------------------------------ # RUNNING ------------------------------------------------ - corsa blanda x 30 minuti ------------------------------------------------ ------------------------------------rest 10 ore------------------------------------------------------------------------------------------ #DEADLIFT ------------------------------------------------ 50 x 5r x 3s – rec 1 min -----------------------------------rec 2 min 70 x 4r x 3s – rec 1 min -----------------------------------rec 2 min 90 x 3r x 3s – rec 1 min ------------------------------------------------ -------------------------------------rest 5 min------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ bomber barbell - kg x set x (press) + (row) ------------------------------------------------ 15 x 1s x (20 + 40) ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
8 set 2014 --- BENCH PRESS - O.H. PRESS / ROW - TREADMILL
------------------------------------------------------------------------------------------------------------------------------------------ # BENCH PRESS ------------------------------------------------ 20 x 10r -----------------------------------rec 2 min 30 x 8r -----------------------------------rec 2 min 40 x 6r -----------------------------------rec 2 min 50 x 5r x 3s – rec 1 min -----------------------------------rec 2 min 55 x 4r x 3s – rec 1 min -----------------------------------rec 2 min 60 x 3r x 3s – rec 1 min ------------------------------------------------ -------------------------------------rest 5 min------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ bomber barbell - kg x set x (press) + (row) ------------------------------------------------ 15 x 1s x (20 + 40) ------------------------------------------------ -------------------------------------rest 5 min------------------------------------------------------------------------------------------- # TREADMILL (tot. 10 minuti) ------------------------------------------------ - 8 km/h x 5 minuti x 10 % -----------------------------------rec 2 min - 6 km/h x 5 minuti x 10 % ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
10 set 2014 --- SQUAT - O.H. PRESS / ROW - TREADMILL
------------------------------------------------------------------------------------------------------------------------------------------ # SQUAT ------------------------------------------------ 20 x 10r -----------------------------------rec 2 min 30 x 8r -----------------------------------rec 2 min 40 x 6r -----------------------------------rec 2 min 50 x 5r x 3s – rec 1 min -----------------------------------rec 2 min 60 x 4r x 3s – rec 1 min -----------------------------------rec 2 min 70 x 3r x 3s – rec 1 min ------------------------------------------------ -------------------------------------rest 5 min------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ bomber barbell - kg x set x (press) + (row) ------------------------------------------------ 15 x 1s x (20 + 40) ------------------------------------------------ ------------------------------------rest 10 min------------------------------------------------------------------------------------------ # TREADMILL ------------------------------------------------ - 6 km/h x 10% x 10 minuti ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
11 set 2014 - RUNNING - O.H. PRESS / ROW
------------------------------------------------------------------------------------------------------------------------------------------ # RUNNING ------------------------------------------------ - corsa blanda x 30 minuti ------------------------------------------------ ------------------------------------rest 90 min------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ bomber barbell - kg x set x (press) + (row) ------------------------------------------------ 15 x 1s x (5 + 10) --------------------------------------rec 2 min 20 x 1s x (5 + 10) --------------------------------------rec 2 min 25 x 1s x (5 + 10) --------------------------------------rec 2 min 30 x 1s x (5 + 10) --------------------------------------rec 2 min 35 x 1s x (5 + 10) --------------------------------------rec 7 min 40 x 1s x (3 + 6) --------------------------------------rec 5 min 45 x 1s x (2 + 10) ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
13 set 2014 --- RUNNING - BENCH PRESS - O.H. PRESS / ROW
------------------------------------------------------------------------------------------------------------------------------------------ # RUNNING ------------------------------------------------ - corsa blanda x 30 minuti ------------------------------------------------ ------------------------------------rest 30 min------------------------------------------------------------------------------------------ # BENCH PRESS ------------------------------------------------ 20 x 10r -----------------------------------rec 2 min 30 x 8r -----------------------------------rec 2 min 40 x 6r -----------------------------------rec 2 min 50 x 5r x 3s – rec 1 min -----------------------------------rec 2 min 55 x 4r x 3s – rec 1 min -----------------------------------rec 2 min 60 x 3r x 3s – rec 1 min ------------------------------------------------ -------------------------------------rest 5 min------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ bomber barbell - kg x set x (press) + (row) ------------------------------------------------ 25 x 1s x (10 + 20) ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
14 set 2014 --- DEADLIFT - O.H. PRESS / ROW - RUNNING
------------------------------------------------------------------------------------------------------------------------------------------ #DEADLIFT ------------------------------------------------ 50 x 5r x 3s – rec 1 min -----------------------------------rec 2 min 70 x 4r x 3s – rec 1 min -----------------------------------rec 2 min 90 x 3r x 3s – rec 1 min ------------------------------------------------ -------------------------------------rest 5 min------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ bomber barbell - kg x set x (press) + (row) ------------------------------------------------ 25 x 2s x (5 + 10) – rec 1 min ------------------------------------------------ ------------------------------------rest 15 min------------------------------------------------------------------------------------------- # RUNNING ------------------------------------------------ - corsa blanda x 20 minuti ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
15 set 2014 - O.H. PRESS / ROW
------------------------------------------------------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ bomber barbell - kg x set x (press) + (row) ------------------------------------------------ 25 x 1s x (1 + 2) --------------------------------------rec 1 min 25 x 1s x (2 + 4) --------------------------------------rec 1 min 25 x 1s x (3 + 6) --------------------------------------rec 1 min 25 x 1s x (4 + 8) --------------------------------------rec 1 min 25 x 1s x (5 + 10) --------------------------------------rec 1 min 25 x 1s x (6 + 12) --------------------------------------rec 1 min 25 x 1s x (7 + 14) --------------------------------------rec 3 min 35 x 1s x (3 + 15) --------------------------------------rec 3 min 25 x 1s x (10 + 20) ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
16 set 2014 --- SQUAT - FRONT SQUAT - O.H. PRESS / ROW
------------------------------------------------------------------------------------------------------------------------------------------ # SQUAT ------------------------------------------------ 20 x 10r -----------------------------------rec 2 min 30 x 8r -----------------------------------rec 2 min 40 x 6r -----------------------------------rec 2 min 50 x 5r x 3s – rec 1 min -----------------------------------rec 2 min 60 x 4r x 3s – rec 1 min -----------------------------------rec 2 min 70 x 3r x 3s – rec 1 min ------------------------------------------------ -------------------------------------rest 5 min------------------------------------------------------------------------------------------ # FRONT SQUAT ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 10r x 3s - rec 2 min ------------------------------------------------ -------------------------------------rest 5 min------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ bomber barbell - kg x set x (press) + (row) ------------------------------------------------ 25 x 1s x (10 + 20) ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
17 set 2014 --- RUNNING - FRONT SQUAT - O.H. PRESS / ROW
------------------------------------------------------------------------------------------------------------------------------------------ # RUNNING (tot. 24 min) ------------------------------------------------ - corsa blanda x 10 minuti ------------------------------------------------ - 1 giro pista ciclabile 3 min 59 sec ------------------------------------------------ - corsa blanda x 10 minuti ------------------------------------------------ ------------------------------------rest 30 min------------------------------------------------------------------------------------------ # FRONT SQUAT ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 10r x 2s - rec 2 min ------------------------------------------------ -------------------------------------rest 2 min------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ bomber barbell - kg x set x (press) + (row) ------------------------------------------------ 25 x 1s x (10 + 20) ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
18 set 2014 --- RUNNING - BENCH PRESS - O.H. PRESS / ROW
------------------------------------------------------------------------------------------------------------------------------------------ # RUNNING (tot. 24 min) ------------------------------------------------ - corsa blanda x 10 minuti ------------------------------------------------ - 1 giro pista ciclabile 3 min 45 sec ------------------------------------------------ - corsa blanda x 10 minuti ------------------------------------------------ ------------------------------------rest 60 min------------------------------------------------------------------------------------------ # BENCH PRESS ------------------------------------------------ 20 x 10r -----------------------------------rec 2 min 30 x 8r -----------------------------------rec 2 min 40 x 6r -----------------------------------rec 2 min 50 x 5r x 3s – rec 1 min -----------------------------------rec 2 min 55 x 4r x 3s – rec 1 min -----------------------------------rec 2 min 60 x 3r x 3s – rec 1 min ------------------------------------------------ -------------------------------------rest 5 min------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ bomber barbell - kg x set x (press) + (row) ------------------------------------------------ 25 x 1s x (10 + 20) ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
19 set 2014 --- DEADLIFT - FRONT SQUAT - O.H. PRESS / ROW
------------------------------------------------------------------------------------------------------------------------------------------ #DEADLIFT ------------------------------------------------ 50 x 5r x 3s – rec 1 min -----------------------------------rec 2 min 70 x 4r x 3s – rec 1 min -----------------------------------rec 2 min 90 x 3r x 3s – rec 1 min ------------------------------------------------ ------------------------------------rest 10 min------------------------------------------------------------------------------------------ # FRONT SQUAT ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 5r x 1s ------------------------------------------------ -------------------------------------rest 2 min------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ bomber barbell - kg x set x (press) + (row) ------------------------------------------------ 25 x 1s x (5 + 10) ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
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