10 ott 2013 - CORSA
------------------------------------------------------------------------------------------------------------------------------------------ Oliveto Citra - wo mattina ------------------------------------------------------------------------------------------------------------------------------------------ #CORSA (asfalto) ------------------------------------------------------------- percorso andata / ritorno ------------------------------------------------------------- Runtastic ------------------------------------------------------------- - distanza 3.70 km - durata 00:21:12 - vel media 10.45 km/h - salite 78 metri - discese 78 metri - ritmo 5:44 min/km --------------------------------------------------- ------------------------------------------------------------------------------------------------------------------------------------------ |
11 ott 2013 - Palestra Oliveto Citra - attrezzatura regolamentare PL
------------------------------------------------------------------------------------------------------------------------------------------ SQUAT + BENCH PRESS + DEADLIFT + TREADMILL (wo mattina) ------------------------------------------------------------------------------------------------------------------------------------------ COMPLEMENTARI UPPER e LOWER + TREADMILL (wo sera) ------------------------------------------------------------------------------------------------------------------------------------------ #SQUAT -------------------------------- 25 x 8 -------------------------- 35 x 7 -------------------------- 45 x 6 -------------------------- 55 x 5 -------------------------- 65 x 4 -------------------------- 75 x 3 -------------------------- 85 x 2 -------------------------- 95 x 1r x 3s -------------------------------- ------------------------------------------------------------------------------------------------------------------------------------------ #BENCH PRESS -------------------------------- 35 x 3r x 3s -------------------------- 45 x 3r x 3s -------------------------- 55 x 3r x 3s -------------------------- 65 x 3r x 3s -------------------------------- ------------------------------------------------------------------------------------------------------------------------------------------ #DEADLIFT -------------------------------- 65 x 1r x 3s -------------------------- 85 x 1r x 3s -------------------------- 105 x 1r x 3s -------------------------- 115 x 1 -------------------------- 125 x 1 -------------------------------- ------------------------------------------------------------------------------------------------------------------------------------------ #CORSA TREADMILL -------------------------------- - warmup x 3 minuti -------------------------- - 10 km/h x 10 minuti -------------------------- - cooldown x 3 minuti -------------------------------- --------------------------------------------6 ore dopo----------------------------------------------------------------------------------- #COMPLEMENTARI UPPER -------------------------------- #COMPLEMENTARI LOWER -------------------------------- #CORSA TREADMILL -------------------------------- - warmup x 5 minuti -------------------------- - 8 km/h x 60 minuti -------------------------- - cooldown x 5 minuti -------------------------------- ------------------------------------------------------------------------------------------------------------------------------------------- |
16 ott 2013 - SQUAT + DEADLIFT + COMPLEMENTARI LOWER
------------------------------------------------------------------------------------------------------------------------------------------ #SQUAT ---------------------------- 20 x 8 ----------------rec 2 min 30 x 7 ----------------rec 2 min 40 x 6 ----------------rec 2 min 50 x 5 ----------------rec 2 min 60 x 4 ----------------rec 2 min 70 x 3 ----------------rec 2 min 80 x 2 ----------------rec 2 min 90 x 1 ----------------rec 2 min 80 x 2 ----------------rec 2 min 70 x 3 ----------------rec 2 min 60 x 4 ----------------rec 2 min 50 x 5 ---------------------------- -----------------------------------rest 5 min--------------------------------------------------------------------------------------------- #DEADLIFT ---------------------------- 50 x 3 ----------------rec 2 min 70 x 3 ----------------rec 2 min 90 x 3 ----------------rec 2 min 100 x 3 ----------------rec 2 min 110 x 3 ---------------------------- ------------------------------------rest 5 min--------------------------------------------------------------------------------------------- #MEZZO STACCO ------------------------------------------------ 90 x 5r ------------------------------------------------ -------------------------------------------------------------------------------------------------------------------------------------------- |
17 ott 2013 - PISTA
------------------------------------------------------------------------------------------------------------------------------------------ # CORSA su PISTA ------------------------------------- - warmup x 3 giri corsa lenta -------------------------------- - 400 m < 1 min 30 sec -------------------------------- - 100 m allunghi x 3 -------------------------------- - 100 m tirato -------------------------------- - 400 m < 1 min 30 sec -------------------------------- - cooldown x 1 giro camminata ------------------------------------- ------------------------------------------------------------------------------------------------------------------------------------------ |
18 ott 2013 - BENCH PRESS + COMPLEMENTARI UPPER
------------------------------------------------------------------------------------------------------------------------------------------ #BENCH PRESS (presa: indici sui collari) ------------------------------------------------ 50 x 3 ------------------------------------rec 1 min 55 x 3 ------------------------------------rec 1 min 60 x 3 ------------------------------------rec 1 min 65 x 3 ------------------------------------rec 1 min 70 x 1-2-3-2-1-2-3-2-1 - rec 1 min ------------------------------------------------ -----------------------------------rest 3 min--------------------------------------------------------------------------------------------- #BOARD PRESS (presa: mignoli sui collari) ------------------------------------------------ altezza board 7 cm ------------------------------------------------ 70 x 3r x 3s - rec 1 min ------------------------------------------------ ------------------------------------rest 3 min--------------------------------------------------------------------------------------------- #MILITARY PRESS (presa: 54 cm) ------------------------------------------------ 20 x max (10 reps) ------------------------------------------------ ------------------------------------rest 9 min--------------------------------------------------------------------------------------------- #TRAZIONI ------------------------------------------------ 1 x max (8 reps) ------------------------------------------------ -------------------------------------------------------------------------------------------------------------------------------------------- |
20 ott 2013 - SQUAT + DEADLIFT + COMPLEMENTARI LOWER
------------------------------------------------------------------------------------------------------------------------------------------ #SQUAT ---------------------------- 20 x 8 ----------------rec 2 min 30 x 7 ----------------rec 2 min 40 x 6 ----------------rec 2 min 50 x 5 ----------------rec 2 min 60 x 4 ----------------rec 2 min 70 x 3 ----------------rec 2 min 80 x 2 ----------------rec 2 min 90 x 1 ----------------rec 2 min 92 x 1 ----------------rec 2 min 80 x 2 ----------------rec 2 min 70 x 3 ----------------rec 2 min 60 x 4 ----------------rec 2 min 50 x 5 ---------------------------- -----------------------------------rest 5 min--------------------------------------------------------------------------------------------- #DEADLIFT ---------------------------- 50 x 3 ----------------rec 2 min 70 x 3 ----------------rec 2 min 90 x 3 ----------------rec 2 min 100 x 3 ----------------rec 2 min 110 x 3 ---------------------------- ------------------------------------rest 5 min--------------------------------------------------------------------------------------------- #MEZZO STACCO ------------------------------------------------ 90 x 5r ------------------------------------------------ -------------------------------------------------------------------------------------------------------------------------------------------- |
21 ott 2013 - BENCH PRESS + COMPLEMENTARI UPPER + GPP
------------------------------------------------------------------------------------------------------------------------------------------ #BENCH PRESS (presa: indici sui collari) ------------------------------------------------ 50 x 3 ------------------------------------rec 1 min 55 x 3 ------------------------------------rec 1 min 60 x 3 ------------------------------------rec 1 min 65 x 3 ------------------------------------rec 1 min 70 x 1-2-3-2-1-2-3-2-1 - rec 1 min ------------------------------------------------ -----------------------------------rest 15 min-------------------------------------------------------------------------------------------- #BOARD PRESS (presa: mignoli sui collari) ------------------------------------------------ altezza board 7 cm ------------------------------------------------ 70 x 6-4-2 - rec 1 min ------------------------------------------------ ------------------------------------rest 5 min--------------------------------------------------------------------------------------------- #MILITARY PRESS (presa: 54 cm) ------------------------------------------------ 20 x 10-8-6-4-2 - rec 1 min ------------------------------------------------ ------------------------------------rest 15 min--------------------------------------------------------------------------------------------- #TRAZIONI ------------------------------------------------ 1 x max (10 reps) ------------------------------------------------ ------------------------------------rest 10 min--------------------------------------------------------------------------------------------- #GPP ----------------------------------------------------- - skip su 9 gradini x 50 ripetute in circa 10 minuti ----------------------------------------------------- -------------------------------------------------------------------------------------------------------------------------------------------- |
22 ott 2013 - RUNNING
------------------------------------------------------------------------------------------------------------------------------------------ #CORSA asfalto - pianura (pista ciclabile) --------------------------------------------------- Runtastic --------------------------------------------------- -distanza 10.15 km -durata 00:59:58 -vel media 10.15 km/h -salite 97 metri -discese 107 metri -ritmo 5:54 min/km --------------------------------------------------- ------------------------------------------------------------------------------------------------------------------------------------------ |
23 ott 2013 - SQUAT + DEADLIFT + COMPLEMENTARI LOWER
------------------------------------------------------------------------------------------------------------------------------------------ #SQUAT ---------------------------- 20 x 8 ----------------rec 2 min 30 x 7 ----------------rec 2 min 40 x 6 ----------------rec 2 min 50 x 5 ----------------rec 2 min 60 x 4 ----------------rec 2 min 70 x 3 ----------------rec 2 min 80 x 2 ----------------rec 2 min 90 x 1 ----------------rec 2 min 94 x 1 ----------------rec 2 min 80 x 2 ----------------rec 2 min 70 x 3 ----------------rec 2 min 60 x 4 ----------------rec 2 min 50 x 5 ---------------------------- -----------------------------------rest 5 min--------------------------------------------------------------------------------------------- #DEADLIFT ---------------------------- 50 x 3 ----------------rec 2 min 70 x 3 ----------------rec 2 min 90 x 3 ----------------rec 2 min 100 x 3 ----------------rec 2 min 110 x 3 ---------------------------- ------------------------------------rest 5 min--------------------------------------------------------------------------------------------- #MEZZO STACCO ------------------------------------------------ 90 x 5r ------------------------------------------------ -------------------------------------------------------------------------------------------------------------------------------------------- |
24 ott 2013 - RUNNING - BENCH PRESS
------------------------------------------------------------------------------------------------------------------------------------------ #CORSA asfalto - pianura (pista ciclabile) -------------------------------------------------- Runtastic -------------------------------------------------- -distanza 5.12 km -durata 00:29:26 -vel media 10.45 km/h -salite 58 metri -discese 60 metri -ritmo 5:44 min/km -------------------------------------------------- ------------------------------------rest 60 min--------------------------------------------------------------------------------------------- #BENCH PRESS (presa: indici sui collari) -------------------------------------------------- 50 x 3 ------------------------------------rec 1 min 55 x 3 ------------------------------------rec 1 min 60 x 3 ------------------------------------rec 1 min 65 x 3 ------------------------------------rec 1 min 70 x 1-2-3-2-1-2-3-2-1-2-3-2-1 - rec 1 min -------------------------------------------------- -------------------------------------------------------------------------------------------------------------------------------------------- |
25 ott 2013 - Palestra L'Aquila
------------------------------------------------------------------------------------------------------------------------------------------ QUADRABAR + DEADLIFT + COMPLEMENTARI UPPER BACK + TREADMILL ------------------------------------------------------------------------------------------------------------------------------------------ #QUADRABAR -------------------------------- 50 x 3 x 3 -------------------------- 60 x 3 x 3 -------------------------- 70 x 3 x 3 -------------------------- 80 x 3 -------------------------- 90 x 3 -------------------------- 100 x 3 -------------------------- 110 x 3 -------------------------------- ------------------------------------------------------------------------------------------------------------------------------------------ #DEADLIFT -------------------------------- 90 x 1r x 5s -------------------------------- ------------------------------------------------------------------------------------------------------------------------------------------ #UPPER BACK Complementari --------------------------------- sbarra - macchine --------------------------------- ------------------------------------------------------------------------------------------------------------------------------------------ #CORSA TREADMILL -------------------------------- - warmup x 5 minuti -------------------------- - 10 km/h x 15 minuti -------------------------- - 8 km/h x 15 minuti -------------------------- - cooldown x 5 minuti -------------------------------- ------------------------------------------------------------------------------------------------------------------------------------------- |
27 ott 2013 - RUNNING
------------------------------------------------------------------------------------------------------------------------------------------ - W.O. MEZZA MARATONA ------------------------------------------------------------------------------------------------------------------------------------------ #CORSA asfalto - pianura - 1500 metri altitudine ----------------------------------------------------- Runtastic ----------------------------------------------------- -distanza 21.72 km -durata 02:19:35 -vel media 9.34 km/h -salite 139 metri -discese 139 metri -ritmo 6:25 min/km ----------------------------------------------------- ------------------------------------------------------------------------------------------------------------------------------------------ |
29 ott 2013 - SQUAT - BENCH PRESS - DEADLIFT
------------------------------------------------------------------------------------------------------------------------------------------ # TEST = tot. 320 kg BW@62KG ------------------------------------ - Squat = 100 kg ---------------------------- - Bench Press = 80 kg ---------------------------- - Deadlift = 140 kg ---------------------------- ------------------------------------------------------------------------------------------------------------------------------------------ #SQUAT (cintura) ------------------------------------------------ 20 x 10 -----------------------------------rec 2 min 30 x 8 -----------------------------------rec 2 min 40 x 6 -----------------------------------rec 2 min 50 x 3r x 3s – rec 2 min -----------------------------------rec 2 min 60 x 2r x 3s – rec 2 min -----------------------------------rec 2 min 70 x 1r x 3s – rec 2 min -----------------------------------rec 3 min 80 x 1 -----------------------------------rec 4 min 90 x 1 -----------------------------------rec 5 min 100 x 1 ------------------------------------------------ -----------------------------------rest 20 min-------------------------------------------------------------------------------------------- #BENCH PRESS (presa: indici sui collari) ------------------------------------------------ 50 x 3r x 3s - rec 2 min -----------------------------------rec 2 min 60 x 2r x 3s - rec 2 min -----------------------------------rec 2 min 70 x 1r x 3s - rec 2 min -----------------------------------rec 3 min 80 x 1 -----------------------------------rec 4 min 90 x 1 - fallita ------------------------------------------------ ------------------------------------rest 20 min-------------------------------------------------------------------------------------------- #DEADLIFT ------------------------------------------------ 50 x 1 -----------------------------------rec 1 min 70 x 1 -----------------------------------rec 2 min 90 x 1 -----------------------------------rec 3 min 110 x 1 -----------------------------------rec 4 min 120 x 1 -----------------------------------rec 5 min 130 x 1 -----------------------------------rec 5 min 140 x 1 ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------ |
I 90 di panca li hai falliti, ma come mai non hai provato di pił in Squat e Stacco anche a costo di fallirli?
(Probabilmente fare il "POWERRUNNER" non aiuta i massimali :D) |
30 ott 2013 - RUNNING
------------------------------------------------------------------------------------------------------------------------------------------ #CORSA asfalto - pianura (pista ciclabile) -------------------------------------------------- Runtastic -------------------------------------------------- -distanza 10.13 km -durata 00:58:24 -vel media 10.41 km/h -salite 40 metri -discese 45 metri -ritmo 5:45 min/km -------------------------------------------------- -------------------------------------------------------------------------------------------------------------------------------------------- |
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