Allenamento Lunedì 17-01-2010 Week 1 Sheiko #29

Bench press:
1x5x50Kg
2x4x60Kg
2x3x70Kg
5x3x75Kg

Squat:
1x5x68Kg
2x5x83Kg
5x5x98Kg

Bench press:
1x5x50Kg
1x5x60Kg
4x4x70Kg

Super serie rematore bil + DBflies:
5x10x5Kg DBflies + 5x10x40Kg Rem Bil
Curl MN:

Addominali
No
Stretching

Sensazioni:


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Allenamento Mercoledì 19-01-2010 Week 1 Sheiko #29

Deadlift up to knees:
1x3x83Kg
2x3x98Kg
2x3x113Kg
4x3x123Kg

Dip:
5x5xBW

Deadlift from boxes:
1x4x88Kg
1x4x108Kg
2x4x123Kg
4x3x138Kg

Super serie trazioni + DBflies:

Push up:

Addominali
No
Stretching

Sensazioni:



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Allenamento Venerdì 21-01-2010 Week 4 Sheiko #32

Bench press:
1x5x50Kg
1x4x60Kg
1x4x70Kg
2x3x75Kg
2x2x80Kg
2x3x75Kg
1x4x70Kg
1x6x60Kg
1x8x50Kg


Squat:
1x5x68Kg
2x4x83Kg
2x3x98Kg
5x3x108Kg

Super serie rematore bil + DBflies:

Curl MN:

Addominali
No
Stretching

Sensazioni:



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Finalmente un po’ di tempo per aggiornare il diario, purtroppo non ho segnato sulla carta alcuni complementari e non ricordo in che sequesna li ho fatti, comunque li ho fatti