Aggiornamento:

Sabato 25 Agosto 2007

Squat DE

14" Box Squat r.i. 45"/1'
12x2x85kg

Sumo DL with 20k's chain (slippers) r.i. 1'
8x1x115kg
1x125kg
1x135kg, belt
1x145kg, belt, meet grip

Pull ups r.i. 1'
2x10xBW
2x8xBW

Band (#3Blue Band) single arm seated row r.i. 30"
2 set of 20 reps

GHR r.i. 1'30"
4x6xBW+2k's plate

Seated Calf, r.i. 30"
6x10x30kg

Standing crunch with #3Blue Band r.i. 30"
3 set of 20 reps



Lunedi 27 Agosto 2007

Bench DE

Floor Press, 3 narrow grip, r.i. 30"/45"
12x3x52.5kg
1x72.5kg
1x82.5kg
added wrist wraps
1x92.5kg

30° Incline DB Triceps extension r.i. 1'
7x8x16kg

Decline DB Repetition Effort
2x20x18kg

Lat Pulldown (reverse grip) r.i. 1'
2x8,6x65kg
2x8,6x60kg

Plate Raise r.i. 1'
2x15x15k's plate

Band Pullaparts with one #3 Blue Band
2 set of 20 reps

Standing alternate Hammer Curl r.i. 1'
3x10x15kg

Core: DB Sit-up 3 set f 10 reps x 15k's DB

Stretching 10'



Martedi 28 Agosto 2007

Squat ME

17" Box Squat, r.i. 2'
warm up
2x5x50kg
3x70kg
3x90kg
up to 3RM:
3x110kg
3x120kg
3x130kg, belt
8x90kg

Stiff leg wide stance Sumo DL, RE r.i. 1'30"
5x90kg
4x5x110kg raw

Barbell Shrug (2" hold at the top)
3x6x90kg

Hyperextension r.i. 1'
3x10xBW+15k's DB

Standing Barbell Calf, r.i. 30"
6x10x90kg

Core: Suspended Crunch 4 set of 10 reps at BW, 1xBW+5k's DB

Stretching 10'




Giovedi 30 Agosto 2007

Bench ME

3 Board Press, pinky on rings r.i. 2'
Warm up: Bench Press up to 3x60kg
Added 3 Board:
3x70kg
2x80kg
1x90kg
1x100kg
1x110kg, (alone)
added Belt&wrist wraps
1x112.5kg Miss ("")
1x112.5kg
1x115kg
1x117.5kg, Miss
8x70kg

Close Grip Bench Press r.i. 2'
3x50kg
3x70kg
3x80kg
3x3x85kg

Lying Barbell Floor triceps extension r.i. 1'/1'30"
5x36kg
7x5x42.5kg

Barbell row r.i. 1'30"
5x5x75kg

Face Pull with one #3Blue Band r.i. 30"
4 setsof 12 reps

Seated L-Fly r.i. 30"
3 set of 10 x 5k's DB

Seated DB Curl r.i. 1'30"
6x18kg
2x5x18kg

Core: Weighted Roman Chair r.i. 1'
3x10xBW+20k's DB

Stretching: 10'



Sabato 1 Settembre 2007

Squat DE

14" Box Squat r.i. 45"
12x2x90kg (52.5%)
1x110kg
1x120kg
1x130kg, belt

Sumo DL with 20k's chain (slippers) r.i. 1'
8x1x118.5kg (62.5%)

Pull ups r.i. 1'
3x10xBW
1x8xBW

Band (#3Blue Band) single arm seated row r.i. 30"
2 set of 20 reps

GHR r.i. 1'30"
4x5xBW+5k's plate

Seated Calf, r.i. 30"
6x10x35kg

Standing crunch with doubled #3Blue Band r.i. 30"
3 set of 12 reps

Stretching: 15'


Lunedi 03 Settembre 2007

Bench DE

Floor Press, 3 narrow grip, r.i. 30"
12x3x55kg (52.5%)

30° Incline DB Triceps extension r.i. 1'
6x10x16kg

Decline DB Repetition Effort
2x20x20kg

Lat Pulldown (reverse grip) r.i. 1'
2x8,7x65kg
2x8,7x60kg

Plate Raise r.i. 1'
2x15x15k's plate

Band Pullaparts with one #3 Blue Band, narrow grip
2 set of 20 reps

Standing alternate Hammer Curl r.i. 1'
3x10x15kg

Core: DB Sit-up 3 set f 10 reps x 15k's DB

Stretching 10'


Martedi 04 Settembre 2007

Squat ME

17" Box Squat, r.i. 2'
warm up
2x5x50kg
3x70kg
3x90kg
3x110kg, raw
Added Titan Superior sz. 40, s. down
3x130kg, belt (5)
3x140kg, belt (6)
3x150kg, ""
3x160kg, ""
6x90kg

Stiff leg wide stance Sumo DL, RE r.i. 1'30"
5x90kg
5x110kg
4x115kg
2x5x115kg

Barbell Shrug (2" hold at the top)
3x6x100kg

Hyperextension r.i. 1'
3x8xBW+16k's DB

Standing Alternate DB Calf, r.i. 30"
6x10x20k's DB

Core: Suspended Crunch 4 set of 10 reps at BW, 1xBW+5k's DB

Stretching 10'


Ho fatto alcuni PR, e sono tornato!!

I video che potete trovare:

PR 3x160kg di box parallelo http://www.youtube.com/watch?v=b_06EEpwxAg

Bench DE (Floor) http://www.youtube.com/watch?v=j8kb6pcSjuU

Sumo catene DE http://www.youtube.com/watch?v=eR3ZkSnaaBI

Singole DE di squat http://www.youtube.com/watch?v=mDbnl5JayaU

bench ME, 3Board Press PR http://www.youtube.com/watch?v=2T-n81htRtk