Log di Crono-PLer

[CronoPL]

Mi sembrava di aver dimenticato qualcosa...

Sabato 8 Settembre 2007

Squat DE

14" Box Squat r.i. 45"
12x2x93.5kg (55%)

Sumo DL with 20k's chain (slippers) r.i. 1'
8x1x123.5kg (65%)
1x135kg
1x145kg
1x155kg, belt (6), comp. grip

Chin ups r.i. 1'
12xBW
10xBW
2x8xBW

Two Bands V-bar lats (#3Blue Band) r.i. 30"
2 set of 20 reps

Leg Curl r.i. 1'
3x10x8plates

Seated Calf, r.i. 30"
6x10x37.5kg

Lying Crunch with doubled #3Blue Band r.i. 30"
3 set of 20 reps

Stretching: 15'



Lunedi 10 Settembre 2007

Bench DE

Floor Press, 3 narrow grip, r.i. 30"
12x3x57.5kg (55%)
1x80kg
1x90kg
added wrist wraps
1x100kg, helped

Tate Press r.i. 1'30"
7x8x18kg

One strip set:
DB (palms facing) Incline Press
11x20kg+9x16kg+9x14kg

Lat Pulldown (wide palms facing grip) r.i. 1'
8x70kg
8x65kg
2x8x60kg

Combo Delts
20+20+20x5kg
20+20+20x3kg

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

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

Core: DB Sit-up 3 set f 10 reps x 16k's DB
Stretching 10'



Martedi 11 Agosto 2007

Squat ME

20" Box Squat r.i. 2'/3'
warm up
2x5x50kg
3x90kg
3x110kg
3x130kg
3x150kg, belt (5)
3x160kg, belt (6)
3x170kg, belt (6)
8x110kg

Sumo Pin Pull MEM, r.i. 2'
up to 1x130kg
3x1x160kg, comp. grip
3x1x160kg, reverse comp. grip

DB Shrug r.i. 1'
3x10x31k's DB

GHR r.i. 1'30"
6xBW
3x6xBW+5kg

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

One leg DB standing Calf r.i. 1'
6x10x25kg

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

Stretching: 15'


Video: http://www.youtube.com/v/ZZfnTczPrDI




Giovedi 13 Settembre 2007

Bench Press, comp. trials 1RM
warm up:
2x5x50kg
3x80kg
1x90kg
Added Inzer Phenom (sz. 46) Bench Shirt
1x100kg
1x110kg
1x110kg
1x115kg
1x120kg, Miss
1x115kg
raw: 6x80kg

Close Grip Incline Bench Press r.i. 2'
3x50kg
3x60kg
3x70kg
2x3x72.5kg, pinky on rings

A-Press (no bands) r.i. 1'30"
5x50kg
5x70kg
6x5x80kg

DB bent-over row r.i. 1'30"
5x5x35k's DB

Mini-band cross rear Delts r.i. 1'
4 set of 12 reps

Seated L-Fly r.i. 30"
3 set of 15/12 x 5k's DB

Barbell EZ Curl r.i. 2'

3,6,5,4x46kg

Core: Weighted Roman Chair r.i. 1'
4x10xBW+20k's DB
Stretching: 10'


Video: http://www.youtube.com/v/16qgp5TLtnU

[123456789]

cavoli, compliments, a breve 120 sn tuoi

[CronoPL]

ti ringrazio!