Diario di 123CocaButon456

123CocaButon456 · 10-10-2013, 12:02 PM

10 ott 2013 - CORSA
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Oliveto Citra - wo mattina
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#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
---------------------------------------------------

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123CocaButon456 · 12-10-2013, 01:45 AM

11 ott 2013 - Palestra Oliveto Citra - attrezzatura regolamentare PL
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SQUAT + BENCH PRESS + DEADLIFT + TREADMILL (wo mattina)
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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
--------------------------------

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123CocaButon456 · 16-10-2013, 10:47 PM

16 ott 2013 - SQUAT + DEADLIFT + COMPLEMENTARI LOWER
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#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
------------------------------------------------

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123CocaButon456 · 17-10-2013, 09:31 PM

17 ott 2013 - PISTA
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# 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
-------------------------------------

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123CocaButon456 · 09:31 PM

18 ott 2013 - BENCH PRESS + COMPLEMENTARI UPPER
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#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)
------------------------------------------------

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123CocaButon456 · 20-10-2013, 07:30 PM

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

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

123CocaButon456 · 11:09 PM

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

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123CocaButon456 · 22-10-2013, 09:50 PM

22 ott 2013 - RUNNING
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#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
---------------------------------------------------

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

123CocaButon456 · 23-10-2013, 07:12 PM

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

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

123CocaButon456 · 08:19 PM

24 ott 2013 - RUNNING - BENCH PRESS
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#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
--------------------------------------------------

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

123CocaButon456 · 12:34 AM

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

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

123CocaButon456 · 27-10-2013, 08:28 PM

27 ott 2013 - RUNNING
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- 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
-----------------------------------------------------

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123CocaButon456 · 30-10-2013, 01:02 AM

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

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

**Doc** · 30-10-2013, 04:24 PM

I 90 di panca li hai falliti, ma come mai non hai provato di più in Squat e Stacco anche a costo di fallirli?

(Probabilmente fare il "POWERRUNNER" non aiuta i massimali

)

123CocaButon456 · 30-10-2013, 11:47 PM

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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	(#1426)
123CocaButon456 All the Truth Member Messaggi: 1,690 Data registrazione: Nov 2009 Età: 41	10-10-2013, 12:02 PM 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 --------------------------------------------------- ------------------------------------------------------------------------------------------------------------------------------------------

	(#1427)
123CocaButon456 All the Truth Member Messaggi: 1,690 Data registrazione: Nov 2009 Età: 41	12-10-2013, 01:45 AM 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 -------------------------------- -------------------------------------------------------------------------------------------------------------------------------------------

	(#1428)
123CocaButon456 All the Truth Member Messaggi: 1,690 Data registrazione: Nov 2009 Età: 41	16-10-2013, 10:47 PM 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 ------------------------------------------------ --------------------------------------------------------------------------------------------------------------------------------------------

	(#1429)
123CocaButon456 All the Truth Member Messaggi: 1,690 Data registrazione: Nov 2009 Età: 41	17-10-2013, 09:31 PM 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 ------------------------------------- ------------------------------------------------------------------------------------------------------------------------------------------

	(#1430)
123CocaButon456 All the Truth Member Messaggi: 1,690 Data registrazione: Nov 2009 Età: 41	18-10-2013, 09:26 PM 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) ------------------------------------------------ -------------------------------------------------------------------------------------------------------------------------------------------- Ultima Modifica di 123CocaButon456 : 18-10-2013 09:31 PM.

	(#1431)
123CocaButon456 All the Truth Member Messaggi: 1,690 Data registrazione: Nov 2009 Età: 41	20-10-2013, 07:30 PM 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 ------------------------------------------------ --------------------------------------------------------------------------------------------------------------------------------------------

	(#1432)
123CocaButon456 All the Truth Member Messaggi: 1,690 Data registrazione: Nov 2009 Età: 41	21-10-2013, 11:02 PM 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 ----------------------------------------------------- -------------------------------------------------------------------------------------------------------------------------------------------- Ultima Modifica di 123CocaButon456 : 21-10-2013 11:09 PM.

	(#1433)
123CocaButon456 All the Truth Member Messaggi: 1,690 Data registrazione: Nov 2009 Età: 41	22-10-2013, 09:50 PM 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 --------------------------------------------------- ------------------------------------------------------------------------------------------------------------------------------------------

	(#1434)
123CocaButon456 All the Truth Member Messaggi: 1,690 Data registrazione: Nov 2009 Età: 41	23-10-2013, 07:12 PM 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 ------------------------------------------------ --------------------------------------------------------------------------------------------------------------------------------------------

	(#1435)
123CocaButon456 All the Truth Member Messaggi: 1,690 Data registrazione: Nov 2009 Età: 41	24-10-2013, 08:09 PM 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 -------------------------------------------------- -------------------------------------------------------------------------------------------------------------------------------------------- Ultima Modifica di 123CocaButon456 : 24-10-2013 08:19 PM.

	(#1436)
123CocaButon456 All the Truth Member Messaggi: 1,690 Data registrazione: Nov 2009 Età: 41	26-10-2013, 12:24 AM 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 -------------------------------- ------------------------------------------------------------------------------------------------------------------------------------------- Ultima Modifica di 123CocaButon456 : 26-10-2013 12:34 AM.

	(#1437)
123CocaButon456 All the Truth Member Messaggi: 1,690 Data registrazione: Nov 2009 Età: 41	27-10-2013, 08:28 PM 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 ----------------------------------------------------- ------------------------------------------------------------------------------------------------------------------------------------------

	(#1438)
123CocaButon456 All the Truth Member Messaggi: 1,690 Data registrazione: Nov 2009 Età: 41	30-10-2013, 01:02 AM 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 ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------

	(#1439)
Doc All the Truth Member Messaggi: 11,284 Data registrazione: Sep 2009 Località: Lombardia Età: 57	30-10-2013, 04:24 PM I 90 di panca li hai falliti, ma come mai non hai provato di più in Squat e Stacco anche a costo di fallirli? (Probabilmente fare il "POWERRUNNER" non aiuta i massimali )

	(#1440)
123CocaButon456 All the Truth Member Messaggi: 1,690 Data registrazione: Nov 2009 Età: 41	30-10-2013, 11:47 PM 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 -------------------------------------------------- --------------------------------------------------------------------------------------------------------------------------------------------