21 set 2014 --- SQUAT - FRONT SQUAT - O.H. PRESS - DEADLIFT
------------------------------------------------------------------------------------------------------------------------------------------ # 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 12 min 90 x 1 ------------------------------------------------ ------------------------------------rest 10 min------------------------------------------------------------------------------------------ # FRONT SQUAT ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 1 ----------------------------------rec 5 min 45 x 1 ----------------------------------rec 5 min 55 x 1 ------------------------------------------------ ------------------------------------rest 10 min------------------------------------------------------------------------------------------ # O.H. PRESS ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 1 ----------------------------------rec 5 min 40 x 3 ------------------------------------------------ ------------------------------------rest 10 min------------------------------------------------------------------------------------------ # DEADLIFT ------------------------------------------------ 50 x 1 -----------------------------------rec 5 min 90 x 1 -----------------------------------rec 5 min 110 x 1 -----------------------------------rec 5 min 130 x 1r x 2s – rec 5 min ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
I carichi stanno risalendo, si avvicina qualche competizione o qualche test massimale?
|
Quote:
spero per il 2015 di tornare a fare qualche garetta di powerlifting, oltre a qualche garetta di corsa su strada sui 10 km :) grazie x essere passato ! |
23 set 2014 --- RUNNING - CIRCUITI
------------------------------------------------------------------------------------------------------------------------------------------ # RUNNING ------------------------------------------------ - corsa blanda x 20 minuti ------------------------------------------------ ------------------------------------rest 30 min------------------------------------------------------------------------------------------ #CIRCUITO 1 (sequenza 9 esercizi) ------------------------------------------------ - carico fisso 50 kg - no rest tra gli esercizi ------------------------------------------------ - Deadlift x 5 rep ---------------------------------------- - Mezzo stacco x 5 rep ---------------------------------------- - Rematore x 5 rep ---------------------------------------- - Stacco fino al ginocchio x 5 rep ---------------------------------------- - Pendlay row x 5 rep ---------------------------------------- - Stacco fino al ginocchio x 5 rep ---------------------------------------- - Rematore x 5 rep ---------------------------------------- - Mezzo stacco x 5 rep ---------------------------------------- - Deadlift x 5 rep ------------------------------------------------ -------------------------------------rest 5 min------------------------------------------------------------------------------------------ #CIRCUITO 2 (sequenza 4 esercizi) ------------------------------------------------ - carico fisso 20 kg - no rest tra gli esercizi ------------------------------------------------ - Lento avanti x 5 rep ---------------------------------------- - Lento dietro x 5 rep ---------------------------------------- - Goodmorning x 10 rep ---------------------------------------- - Squat x 10 rep ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
Quote:
(Io leggo sempre il tuo diario per vedere come vai, però si capisce che in questo periodo sono prevalentemente allenamenti "di sussistenza" e quindi non ci sono grandi commenti da fare) |
27 set 2014 --- FRONT SQUAT - O.H. PRESS - ROW - CIRCUITO
------------------------------------------------------------------------------------------------------------------------------------------ # O.H. PRESS ------------------------------------------------ bomber barbell ------------------------------------------------ 15 x 10r x 3s ---------------------------------- 25 x 10r x 2s (a cedimento) ---------------------------------- 35 x 3r x 3s (a cedimento) ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------ # FRONT SQUAT ------------------------------------------------ bomber barbell ------------------------------------------------ 35 x 5r x 3s ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------ # ROW ------------------------------------------------ bomber barbell ------------------------------------------------ 35 x 20r ------------------------------------------------ --------------------------------------rest 6 ore------------------------------------------------------------------------------------------ # ROW ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 10r x 10s ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------ # O.H. PRESS ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 5r x 5s ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------ # FRONT SQUAT ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 10r x 3s ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------ #CIRCUITO (sequenza 5 esercizi x 1 set) ------------------------------------------------ - carico fisso 15 kg - no rest tra gli esercizi ------------------------------------------------ - O.H. press x 10 rep ---------------------------------------- - Row x 10 rep ---------------------------------------- - Frontsquat x 10 rep ---------------------------------------- - Row x 10 rep ---------------------------------------- - O.H. press x 10 rep ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
Quote:
Neanche a dirlo sono di nuovo fermo ai box e non potrò riprendere gli allenamenti prima di un paio di settimane...ma chi la dura la vince :) |
4 ott 2014 - O.H. PRESS / ROW
------------------------------------------------------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ bomber barbell - kg x set x (press + row) ------------------------------------------------ 15 x 3s x (10 + 20) ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
5 ott 2014 - O.H. PRESS / ROW
------------------------------------------------------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ bomber barbell - kg x set x (press + row) ------------------------------------------------ 15 x 3s x (10 + 20) ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
6 ott 2014 - O.H. PRESS / ROW
------------------------------------------------------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ bomber barbell - kg x set x (press + row) ------------------------------------------------ 15 x 4s x (10 + 20) ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
7 ott 2014 - O.H. PRESS / ROW
------------------------------------------------------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ bomber barbell - kg x set x (press + row) ------------------------------------------------ 15 x 5s x (10 + 20) ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
9 ott 2014 --- OH press - Row - SQUAT - O.H. Press/Row - Trazioni - Running
-------------------------------------------------------------------------------------------------------------------------------------------------------------- # O.H. PRESS ------------------------------------------------ bomber barbell ------------------------------------------------ 15 x 10r x 3s - rec 1 min ------------------------------------------------ ------------------------------------rest 5 min------------------------------------------------------------------------------------------ # ROW ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 20r x 3s - rec 1 min ------------------------------------------------ ------------------------------------rest 5 min------------------------------------------------------------------------------------------ # SQUAT ------------------------------------------------ 20 x 10 -----------------------------------rec 2 min 30 x 10 -----------------------------------rec 2 min 40 x 10 ------------------------------------------------ ------------------------------------rest 5 min------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ bomber barbell - kg x set x (press + row) ------------------------------------------------ 25 x 1s x (5 + 10) ------------------------------------------------ ------------------------------------rest 5 min------------------------------------------------------------------------------------------- # TRAZIONI sbarra ------------------------------------------------ bw x 5r x 3s ------------------------------------------------ ----------------------------------rest 30 min------------------------------------------------------------------------------------------- # RUNNING ------------------------------------------------ - corsa blanda x 15 minuti ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
10 ott 2014 --- OH press - Row - BENCH PRESS - O.H. Press/Row - Trazioni
------------------------------------------------------------------------------------------------------------------------------------------------------------------------ # O.H. PRESS ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 5r x 5s - rec 1 min ------------------------------------------------ -------------------------------------rest 3 min------------------------------------------------------------------------------------------ # ROW ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 20r x 3s - rec 1 min ------------------------------------------------ -------------------------------------rest 5 min------------------------------------------------------------------------------------------ # BENCH PRESS ------------------------------------------------ 20 x 10 -----------------------------------rec 2 min 30 x 10 -----------------------------------rec 2 min 40 x 10 -----------------------------------rec 2 min 50 x 1r x 5s - 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 5 min------------------------------------------------------------------------------------------- # TRAZIONI sbarra ------------------------------------------------ bw x 6r x 1s ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
12 ott 2014 --- Running - Mezzo Stacco - Stacco al ginocchio - DEADLIFT - Trazioni - Treadmill
----------------------------------------------------------------------------------------------------------------------------------------------------------------- # MEZZO STACCO (dalla TTA al lockout) ------------------------------------------------ 50 x 5r x 5s - rec 1 min ------------------------------------------------ ------------------------------------rest 3 min------------------------------------------------------------------------------------------ # STACCO al ginocchio (da terra alla TTA) ------------------------------------------------ 50 x 3r x 5s - rec 1 min ------------------------------------------------ ------------------------------------rest 3 min------------------------------------------------------------------------------------------ # DEADLIFT ------------------------------------------------ 50 x 1r x 5s - rec 1 min ------------------------------------------------ ------------------------------------rest 5 min------------------------------------------------------------------------------------------- # TRAZIONI sbarra ------------------------------------------------ bw x 8r x 1s ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
13 ott 2014 --- OH press - Row - BENCH PRESS - O.H. Press/Row - Trazioni
----------------------------------------------------------------------------------------------------------------------------------------------------------------- # O.H. PRESS ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 5r x 5s - rec 1 min ------------------------------------------------ ------------------------------------rest 3 min------------------------------------------------------------------------------------------ # ROW ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 20r x 3s - rec 1 min ------------------------------------------------ ------------------------------------rest 3 min------------------------------------------------------------------------------------------ # BENCH PRESS ------------------------------------------------ 20 x 10 -----------------------------------rec 2 min 30 x 10 -----------------------------------rec 2 min 40 x 10 -----------------------------------rec 2 min 50 x 1r x 5s - rec 1 min ------------------------------------------------ ------------------------------------rest 3 min------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ bomber barbell - kg x set x (press) + (row) ------------------------------------------------ 25 x 3s x (5 + 10) - rec 1 min ------------------------------------------------ ------------------------------------rest 3 min------------------------------------------------------------------------------------------- # TRAZIONI sbarra ------------------------------------------------ bw x 4r x 1s ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
15 ott 2014 --- OH press - Row - SQUAT - O.H. Press/Row - Trazioni
--------------------------------------------------------------------------------------------------------------------------------------------------------- # O.H. PRESS ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 5r x 5s - rec 1 min ------------------------------------------------ ------------------------------------rest 2 min------------------------------------------------------------------------------------------ # ROW ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 20r x 3s - rec 1 min ------------------------------------------------ ------------------------------------rest 2 min------------------------------------------------------------------------------------------ # SQUAT ------------------------------------------------ 20 x 10 -----------------------------------rec 2 min 30 x 10 -----------------------------------rec 2 min 40 x 10 -----------------------------------rec 2 min 50 x 1r x 5s - rec 1 min ------------------------------------------------ ------------------------------------rest 2 min------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ bomber barbell - kg x set x (press) + (row) ------------------------------------------------ 25 x 3s x (5 + 10) - rec 1 min ------------------------------------------------ ------------------------------------rest 2 min------------------------------------------------------------------------------------------- # TRAZIONI sbarra ------------------------------------------------ bw x 5r x 2s - rec 1 min ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
17 ott 2014 --- OH press - Row - BENCH PRESS - O.H. Press/Row - Trazioni - Treadmill
---------------------------------------------------------------------------------------------------------------------------------------------------------- # O.H. PRESS ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 5r x 5s - rec 1 min ------------------------------------------------ ------------------------------------rest 2 min------------------------------------------------------------------------------------------ # ROW ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 10r x 5s - rec 1 min ------------------------------------------------ ------------------------------------rest 2 min------------------------------------------------------------------------------------------ # BENCH PRESS ------------------------------------------------ 20 x 10 -----------------------------------rec 2 min 30 x 10 -----------------------------------rec 2 min 40 x 10 -----------------------------------rec 2 min 50 x 1r x 5s - rec 1 min -----------------------------------rec 2 min 60 x 1r x 5s - rec 1 min ------------------------------------------------ ------------------------------------rest 2 min------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ bomber barbell - kg x set x (press) + (row) ------------------------------------------------ 25 x 3s x (5 + 10) - rec 1 min ------------------------------------------------ ------------------------------------rest 3 min------------------------------------------------------------------------------------------- # TRAZIONI sbarra ------------------------------------------------ bw x 5r x 1s ------------------------------------------------ -----------------------------------rest 10 min------------------------------------------------------------------------------------------- # TREADMILL (tot. 15 minuti) ------------------------------------------------ - 8 km/h x 5 minuti x 10 % ----------------------------------- - 6 km/h x 5 minuti x 10 % ----------------------------------- - 8 km/h x 5 minuti ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
18 ott 2014 --- Mezzo Stacco - Stacco al ginocchio - DEADLIFT - Treadmill
---------------------------------------------------------------------------------------------------------------------------------------------------------- # MEZZO STACCO (dalla TTA al lockout) ------------------------------------------------ 50 x 5r x 5s - rec 1 min ------------------------------------------------ ------------------------------------rest 3 min------------------------------------------------------------------------------------------ # STACCO al ginocchio (da terra alla TTA) ------------------------------------------------ 70 x 3r x 5s - rec 1 min ------------------------------------------------ ------------------------------------rest 3 min------------------------------------------------------------------------------------------ # DEADLIFT ------------------------------------------------ 90 x 1r x 5s - rec 1 min ------------------------------------------------ -----------------------------------rest 10 min------------------------------------------------------------------------------------------- # TREADMILL (tot. 15 minuti) ------------------------------------------------ - 8 km/h x 5 minuti ----------------------------------- - 8 km/h x 5 minuti x 10 % ----------------------------------- - 8 km/h x 5 minuti ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
19 ott 2014 --- OH press - Row - SQUAT - O.H. Press/Row - Running
---------------------------------------------------------------------------------------------------------------------------------------------------------- # O.H. PRESS ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 5r x 5s - rec 1 min ------------------------------------------------ ------------------------------------rest 2 min------------------------------------------------------------------------------------------ # ROW ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 10r x 5s - rec 1 min ------------------------------------------------ ------------------------------------rest 2 min------------------------------------------------------------------------------------------ # SQUAT ------------------------------------------------ 20 x 10 -----------------------------------rec 2 min 30 x 10 -----------------------------------rec 2 min 40 x 10 -----------------------------------rec 2 min 50 x 1r x 5s - rec 1 min -----------------------------------rec 2 min 60 x 1r x 5s - rec 1 min ------------------------------------------------ ------------------------------------rest 2 min------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ bomber barbell - kg x set x (press) + (row) ------------------------------------------------ 25 x 5s x (5 + 10) - rec 1 min ------------------------------------------------ ------------------------------------rest 30 min------------------------------------------------------------------------------------------- # RUNNING ------------------------------------------------ - corsa blanda x 25 minuti ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
20 ott 2014 --- Running - Treadmill
---------------------------------------------------------------------------------------------------------------------------------------------------------- # RUNNING ------------------------------------------------ - corsa blanda x 25 minuti ------------------------------------------------ ------------------------------------rest 15 min------------------------------------------------------------------------------------------ # TREADMILL (tot. 15 minuti) ------------------------------------------------ - 8 km/h x 5 minuti x 10 % ----------------------------------- - 6 km/h x 5 minuti x 10 % ----------------------------------- - 8 km/h x 5 minuti ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
21 ott 2014 --- OH press - Row - BENCH PRESS - Treadmill
---------------------------------------------------------------------------------------------------------------------------------------------------------- # O.H. PRESS ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 5r x 5s - rec 1 min ------------------------------------------------ ------------------------------------rest 2 min------------------------------------------------------------------------------------------ # ROW ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 10r x 5s - rec 1 min ------------------------------------------------ ------------------------------------rest 2 min------------------------------------------------------------------------------------------ # BENCH PRESS ------------------------------------------------ 20 x 10 -----------------------------------rec 2 min 30 x 10 -----------------------------------rec 2 min 40 x 10 -----------------------------------rec 2 min 50 x 1r x 5s - rec 1 min -----------------------------------rec 2 min 60 x 1r x 5s - rec 1 min -----------------------------------rec 2 min 70 x 1r x 5s - rec 1 min ------------------------------------------------ -----------------------------------rest 15 min------------------------------------------------------------------------------------------- # TREADMILL (tot. 15 minuti) ------------------------------------------------ - 8 km/h x 5 minuti ----------------------------------- - 8 km/h x 5 minuti x 10 % ----------------------------------- - 8 km/h x 5 minuti ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
22 ott 2014 --- SQUAT - DEADLIFT - Treadmill
---------------------------------------------------------------------------------------------------------------------------------------------------------- # SQUAT ------------------------------------------------ 20 x 10 -----------------------------------rec 2 min 30 x 10 -----------------------------------rec 2 min 40 x 10 -----------------------------------rec 2 min 50 x 1 -----------------------------------rec 2 min 60 x 1 -----------------------------------rec 2 min 70 x 1r x 10s - rec 1 min ------------------------------------------------ ------------------------------------rest 5 min------------------------------------------------------------------------------------------ # DEADLIFT ------------------------------------------------ 50 x 3 -----------------------------------rec 2 min 70 x 2 -----------------------------------rec 2 min 90 x 1r x 10s - rec 1 min ------------------------------------------------ -----------------------------------rest 10 min------------------------------------------------------------------------------------------- # TREADMILL (tot. 25 minuti) ------------------------------------------------ - 8 km/h x 5 minuti ----------------------------------- - 8 km/h x 5 minuti x 10 % ----------------------------------- - 8 km/h x 15 minuti ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
23 ott 2014 --- Row - BENCH PRESS - Press
---------------------------------------------------------------------------------------------------------------------------------------------------------- # ROW ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 10r x 5s - rec 1 min ------------------------------------------------ ------------------------------------rest 3 min------------------------------------------------------------------------------------------ # BENCH PRESS ------------------------------------------------ 20 x 10 -----------------------------------rec 2 min 30 x 10 -----------------------------------rec 2 min 40 x 10 -----------------------------------rec 2 min 50 x 1 -----------------------------------rec 2 min 60 x 1 -----------------------------------rec 2 min 70 x 1r x 10s - rec 1 min ------------------------------------------------ ------------------------------------rest 3 min------------------------------------------------------------------------------------------ # O.H. PRESS ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 5r x 5s - rec 1 min ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
24 ott 2014 --- ROW - PRESS
---------------------------------------------------------------------------------------------------------------------------------------------------------- # ROW ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 10r x 10s - rec 1 min ------------------------------------------------ ------------------------------------rest 3 min------------------------------------------------------------------------------------------ # O.H. PRESS ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 5r x 10s - rec 1 min ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
27 ott 2014 --- SQUAT - DEADLIFT - Treadmill
---------------------------------------------------------------------------------------------------------------------------------------------------------- # SQUAT ------------------------------------------------ 20 x 10 -----------------------------------rec 2 min 30 x 10 -----------------------------------rec 2 min 40 x 10 -----------------------------------rec 2 min 50 x 1 -----------------------------------rec 2 min 60 x 1 -----------------------------------rec 2 min 70 x 1 -----------------------------------rec 2 min 72 x 1r x 10s - rec 1 min ------------------------------------------------ ------------------------------------rest 5 min------------------------------------------------------------------------------------------ # DEADLIFT ------------------------------------------------ 50 x 1 -----------------------------------rec 2 min 70 x 1 -----------------------------------rec 2 min 90 x 1 -----------------------------------rec 2 min 92 x 1r x 10s - rec 1 min ------------------------------------------------ -----------------------------------rest 20 min------------------------------------------------------------------------------------------- # TREADMILL (tot. 20 minuti) ------------------------------------------------ - 8 km/h x 5 minuti ----------------------------------- - 8 km/h x 5 minuti x 10 % ----------------------------------- - 8 km/h x 10 minuti ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
27 ott 2014 --- SQUAT - DEADLIFT - Treadmill
---------------------------------------------------------------------------------------------------------------------------------------------------------- # SQUAT ------------------------------------------------ 20 x 10 -----------------------------------rec 2 min 30 x 10 -----------------------------------rec 2 min 40 x 10 -----------------------------------rec 2 min 50 x 1 -----------------------------------rec 2 min 60 x 1 -----------------------------------rec 2 min 70 x 1 -----------------------------------rec 2 min 72 x 1r x 10s - rec 1 min ------------------------------------------------ ------------------------------------rest 5 min------------------------------------------------------------------------------------------ # DEADLIFT ------------------------------------------------ 50 x 1 -----------------------------------rec 2 min 70 x 1 -----------------------------------rec 2 min 90 x 1 -----------------------------------rec 2 min 92 x 1r x 10s - rec 1 min ------------------------------------------------ -----------------------------------rest 20 min------------------------------------------------------------------------------------------- # TREADMILL (tot. 20 minuti) ------------------------------------------------ - 8 km/h x 5 minuti ----------------------------------- - 8 km/h x 5 minuti x 10 % ----------------------------------- - 8 km/h x 10 minuti ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
30 ott 2014 --- BENCH PRESS - Treadmill
---------------------------------------------------------------------------------------------------------------------------------------------------------- # BENCH PRESS ------------------------------------------------ 20 x 10 -----------------------------------rec 2 min 30 x 10 -----------------------------------rec 2 min 40 x 10 -----------------------------------rec 2 min 50 x 1 -----------------------------------rec 2 min 60 x 1 -----------------------------------rec 2 min 70 x 1 -----------------------------------rec 2 min 71 x 1r x 10s - rec 1 min ------------------------------------------------ -----------------------------------rest 25 min------------------------------------------------------------------------------------------- # TREADMILL (tot. 13 minuti) ------------------------------------------------ - 10 km/h x 5 minuti ----------------------------------- - 10 km/h x 3 minuti x 10 % ----------------------------------- - 10 km/h x 5 minuti ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
31 ott 2014 --- ROW - PRESS
---------------------------------------------------------------------------------------------------------------------------------------------------------- # ROW ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 10r x 10s - rec 1 min ------------------------------------------------ ------------------------------------rest 2 min------------------------------------------------------------------------------------------ # O.H. PRESS ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 5r x 10s - rec 1 min ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
1 nov 2014 --- ROW - PRESS - Running
---------------------------------------------------------------------------------------------------------------------------------------------------------- # ROW ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 10r x 10s - rec 1 min ------------------------------------------------ ------------------------------------rest 2 min------------------------------------------------------------------------------------------ # O.H. PRESS ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 5r x 5s - rec 1 min ------------------------------------------------ -----------------------------------rest 45 min------------------------------------------------------------------------------------------- # RUNNING ------------------------------------------------ - corsa blanda x 30 minuti ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
2 nov 2014 --- SQUAT - DEADLIFT
---------------------------------------------------------------------------------------------------------------------------------------------------------- # SQUAT ------------------------------------------------ 20 x 10 -----------------------------------rec 2 min 30 x 10 -----------------------------------rec 2 min 40 x 10 -----------------------------------rec 2 min 50 x 1 -----------------------------------rec 2 min 60 x 1 -----------------------------------rec 2 min 70 x 1 -----------------------------------rec 2 min 74 x 1r x 10s - rec 1 min ------------------------------------------------ ------------------------------------rest 5 min------------------------------------------------------------------------------------------ # DEADLIFT ------------------------------------------------ 50 x 1 -----------------------------------rec 2 min 70 x 1 -----------------------------------rec 2 min 90 x 1 -----------------------------------rec 2 min 94 x 1r x 10s - rec 1 min ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
3 nov 2014 --- BENCH PRESS - Treadmill
---------------------------------------------------------------------------------------------------------------------------------------------------------- # BENCH PRESS ------------------------------------------------ 20 x 10 -----------------------------------rec 2 min 30 x 10 -----------------------------------rec 2 min 40 x 10 -----------------------------------rec 2 min 50 x 1 -----------------------------------rec 2 min 60 x 1 -----------------------------------rec 2 min 70 x 1 -----------------------------------rec 2 min 72 x 1r x 10s - rec 1 min ------------------------------------------------ -----------------------------------rest 15 min------------------------------------------------------------------------------------------- # TREADMILL ------------------------------------------------ - 10 km/h x 30 minuti ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
4 nov 2014 --- ROW - PRESS - Treadmill
---------------------------------------------------------------------------------------------------------------------------------------------------------- # ROW ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 10r x 10s - rec 1 min ------------------------------------------------ ------------------------------------rest 2 min------------------------------------------------------------------------------------------ # O.H. PRESS ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 5r x 5s - rec 1 min ------------------------------------------------ -----------------------------------rest 15 min------------------------------------------------------------------------------------------- # TREADMILL ------------------------------------------------ - 10 km/h x 15 minuti ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
5 nov 2014 --- ROW - PRESS
---------------------------------------------------------------------------------------------------------------------------------------------------------- # ROW ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 10r x 10s - rec 1 min ------------------------------------------------ ------------------------------------rest 2 min------------------------------------------------------------------------------------------ # O.H. PRESS ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 5r x 10s - rec 1 min ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
6 nov 2014 --- Treadmill
---------------------------------------------------------------------------------------------------------------------------------------------------------- # TREADMILL ------------------------------------------------ - 10 km/h x 20 minuti ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
8 nov 2014 --- SQUAT - DEADLIFT
---------------------------------------------------------------------------------------------------------------------------------------------------------- # SQUAT ------------------------------------------------ 20 x 10 -----------------------------------rec 2 min 30 x 10 -----------------------------------rec 2 min 40 x 10 -----------------------------------rec 2 min 50 x 1 -----------------------------------rec 2 min 60 x 1 -----------------------------------rec 2 min 70 x 1 -----------------------------------rec 2 min 76 x 1r x 10s - rec 1 min ------------------------------------------------ ------------------------------------rest 5 min------------------------------------------------------------------------------------------ # DEADLIFT ------------------------------------------------ 50 x 1 -----------------------------------rec 2 min 70 x 1 -----------------------------------rec 2 min 90 x 1 -----------------------------------rec 2 min 96 x 1r x 10s - rec 1 min ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
10 nov 2014 --- BENCH PRESS - ROW - PRESS
---------------------------------------------------------------------------------------------------------------------------------------------------------- # BENCH PRESS ------------------------------------------------ 20 x 10 -----------------------------------rec 2 min 30 x 10 -----------------------------------rec 2 min 40 x 10 -----------------------------------rec 2 min 50 x 1 -----------------------------------rec 2 min 60 x 1 -----------------------------------rec 2 min 70 x 1 -----------------------------------rec 2 min 73 x 1r x 10s - rec 1 min ------------------------------------------------ ------------------------------------rest 6 ore------------------------------------------------------------------------------------------ # ROW ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 10r x 10s - rec 2 min ------------------------------------------------ ------------------------------------rest 5 min------------------------------------------------------------------------------------------ # O.H. PRESS ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 5r x 10s - rec 2 min ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
11 nov 2014 --- Treadmill
---------------------------------------------------------------------------------------------------------------------------------------------------------- # TREADMILL ------------------------------------------------ - 10 km/h x 15 minuti ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
13 nov 2014 --- Test: SQUAT - BENCH PRESS - DEADLIFT - PRESS
---------------------------------------------------------------------------------------------------------------------------------------------------------- # SQUAT ------------------------------------------------ 20 x 10 -----------------------------------rec 2 min 30 x 10 -----------------------------------rec 2 min 40 x 10 -----------------------------------rec 2 min 50 x 1 -----------------------------------rec 2 min 60 x 1 -----------------------------------rec 2 min 70 x 1 -----------------------------------rec 3 min 80 x 1 -----------------------------------rec 4 min 90 x 1 -----------------------------------rec 5 min 100 x 1 ------------------------------------------------ ------------------------------------rest 7 min------------------------------------------------------------------------------------------ # BENCH PRESS ------------------------------------------------ 20 x 10 -----------------------------------rec 2 min 30 x 8 -----------------------------------rec 2 min 40 x 6 -----------------------------------rec 2 min 50 x 1 -----------------------------------rec 2 min 60 x 1 -----------------------------------rec 3 min 70 x 1 -----------------------------------rec 4 min 80 x 1 ------------------------------------------------ ------------------------------------rest 7 min------------------------------------------------------------------------------------------- # DEADLIFT ------------------------------------------------ 50 x 5 -----------------------------------rec 2 min 70 x 3 -----------------------------------rec 2 min 90 x 1 -----------------------------------rec 2 min 100 x 1 -----------------------------------rec 3 min 110 x 1 -----------------------------------rec 4 min 120 x 1 -----------------------------------rec 5 min 130 x 1 ------------------------------------------------ ------------------------------------rest 7 min------------------------------------------------------------------------------------------- # O.H. PRESS ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 3 -----------------------------------rec 3 min 35 x 2 -----------------------------------rec 3 min 45 x 1 -----------------------------------rec 3 min 50 x 1 ------------------------------------------------ ---------------------------------------------------------------------------------------------------------------------------------------------------------- |
Oh :eek:
Da dove salta fuori questa impennata? :D |
ahahahah era una sottospecie di test :-)
nell'ultimo mese sono risciito ad allenarmi quasi decentemente, ora una settimana di stop (forzato) poi forse 1 o 2 wo ed un'altra settimana di stop....poi spero di poter riprendere e tornare a fare qualcosa di decente per il 2015. Da notare che la distensione sopra la testa non convenzionale è stato il risultato più soddisfacente :-) |
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