Lunedi 17 Settembre 2007

Bench DE

Bench Press, r.i. 45" 3grips (close g., pinky on rings, comp.)
10x3x63kg (55%)

Tate Press r.i. 1'30"
6x10x18kg

One strip set:
DB (palms facing) Incline Press
10x20kg+8x16kg+10x14kg

Lat Pulldown (wide palms facing grip) r.i. 1'
2x8x70kg
2x8x60kg

Combo Delts
20+20+20x5kg
15+15+15x5kg

Lying L-Fly r.i. 30"
3 set of 12/15 reps x 3k's DB

Standing DB Hammer Curl r.i. 1'
3x6x18kg

Core: DB Sit-up 3 set f 10 reps x 18k's DB

Stretching 10'



Martedi 18 Agosto 2007

Squat ME

20" Box Squat r.i. 2'/3'
warm up
2x5x50kg
2x3x90kg
3x130kg
3x150kg, belt (5)
added Titan Superior sz. 40, s. down
3x170kg, belt (6)
3x190kg, belt (6)
3x200kg, belt (7)
raw: 8x115kg

Sumo Pin Pull RE
5x5x125kg, raw (comp&rev. comp grip)

DB Shrug r.i. 1'
3x10x35k's DB

GHR r.i. 1'30"
4x6xBW+5kg

Pull throught, one #3Blue Band
2 set of 20 reps wide stance

Calf 45° Leg Press r.i. 1'
5x10x130kg

Suspended crunch r.i. 1'
3x10,15,20 reps

Stretching: 15'

Video:
http://www.youtube.com/watch?v=q6v8lrMTOzQ