Tu magari proponi poi in caso lo adattiamo a seconda dei parametri, eta', condizione, ecc.
Tu magari proponi poi in caso lo adattiamo a seconda dei parametri, eta', condizione, ecc.
WO di lunedi 9 marzo 2009: Cardio
45' Treadmill intervals §-92
When the last rep is over, when the last weight hits the floor I think how far I've come and how far I have yet to go.
Yeah, this battle is over, but the war has just begun.
renato scusa se te lo chiedo perchè probabilmente mi è sfuggito... ma tu a los angeles...ti alleni in una gold's gym?![]()
No in una LAFitness![]()
WO di lunedí 16 marzo 2009: Pettorali, bicipiti.
Flat bench barbell press
1 x 10 @ 60 r. 1'30"
1 x 5 @ 70
1 x 3 @ 84
1 x 1 @ 94
1 x 1 @ 98
1 x 1 @ 102
Decline bench barbell press
1 x 10 @ 60
1 x 8 @ 70
5 x 5 @ 80 r. 1'
EZ-bar bicep curl
3 x 10 @ 36 r. 1'
Seated bicep curl machine
3 x 10 @ 32 r. 1'
Cable D-handle single arm bicep curl
4 x 12 @ 9 r. 1'
When the last rep is over, when the last weight hits the floor I think how far I've come and how far I have yet to go.
Yeah, this battle is over, but the war has just begun.
Scusa se nn ho un cavolo di tempo, ma pensavo che un protocollo di intensificazione a volume ridotto potrebbe giovarti. Tipo FST-7 monoserie o DC o FD/FS. Ci vuole molta padronanza e connessione con i propri muscoli, cosa che io ancora non ho ad esempio, ma se senti di averla ci puoi provare.![]()
WO di martedí 18 febbraio 2009: Gambe, addome.
Barbell squat
2 x 10 @ 60 risc.
1 x 8 @ 70 r. 1'30"
1 x 5 @ 84
1 x 5 @ 93
1 x 3 @ 102
1 x 2 @ 107
1 x 1 @ 107 seconda rep fallita con sbilanciamento in avanti... salvato dal rack
45º angled leg press
4 x 8 @ 163 r. 1'30" con stances differenti
Hack squat machine
3 x 6 @ 72 r. 1'30"
Romanian deadlift
1 x 1 @ 60 risc.
5 x 8 @ 84 / 93 / 93 / 93 / 102 r. 1'30"
Seated leg curl machine
4 x 10 (cedimento) @ 60 r. 1'
con lacrime agli occhi e sensazione di sbocco...
Nautilus abs machine
3 x 20 (cedimento) @ 64 r. 1'30"
giri di giostra
Buon WO.
When the last rep is over, when the last weight hits the floor I think how far I've come and how far I have yet to go.
Yeah, this battle is over, but the war has just begun.
WO di giovedí 19 marzo 2009: Dorsali, tricipiti.
Risc.: 10' Ellittica
T-bar row
1 x 10 @ 40 risc.
4 x 8 @ 52 r. 1' Buono.
Bent over DB row
4 x 8 @ 40 r. 1' Buono.
Low row pulley narrow grip
4 x 8 @ 75 r. 1'
Buono.
Smith machine close grip bench press
4 x 8 @ * 64 r. 1'30". Logoranti...
*) carico senza contare la barra
Parallel dips
3 x 15 @ BW r. 1'
DB overhead press
3 x 10 @ 23 r. 1'
V-bar cable pushdown
3 x 10 @ 33 r. 1'
When the last rep is over, when the last weight hits the floor I think how far I've come and how far I have yet to go.
Yeah, this battle is over, but the war has just begun.
WO di venerdi 20 marzo 2009: Spalle, polpacci, addome.
Risc.: 10' Ellittica
Iso lat shoulder press
1 x 10 @ 20+20 risc.
3 x 6 @ 40+40 r. 1'
DB lat raise
4 x 10 @ 11+11 r. 1'
EZ-bar upright row
3 x 10 @ 25 r. 1'
Standing shrug machine
4 x 10 @ 60+60 r. 1'
Seated calf machine
4 x 15 @ 40 r. 1'
Standing calf machine
3 x 10 @ 95 r. 1'
Cable rope crunch
4 x 15 @ 37 r. 1'
When the last rep is over, when the last weight hits the floor I think how far I've come and how far I have yet to go.
Yeah, this battle is over, but the war has just begun.
WO di lunedí 23 marzo 2009: Pettorali, bicipiti.
Risc.: 10' Treadmill, 5' Ellittica.
Flat bench barbell press
1 x 10 @ 60 risc.
3 x 5 @ 84 r. 1'30"
Incline bench DB press
1 x 10 @ 23+23 risc.
4 x 10 @ 27+27 / 27+27 / 30+30 / 30+30 r. 1'30"
Standing EZ-bar bicep curl
4 x 10 @ 36 r. 1'
Seated bicep curl Scott machine
4 x 8 @ 34 a cedimento r. 1'
Single arm Scott bench bicep curl
4 x 10 @ 16 r. 1'
Cable rope pull up
3 x 10 @ 23 r. 1'
Pump assurdo ai bicipiti.
When the last rep is over, when the last weight hits the floor I think how far I've come and how far I have yet to go.
Yeah, this battle is over, but the war has just begun.
WO di martedí 24 marzo 2009: Gambe con enfasi sui femorali
Risc.: 10' Ellittica
Barbell squat
1 x 10 @ 60 risc.
1 x 8 @ 84 risc.
5 x 5 @ 93 / 93 / 93 / 93 / 102 r. 1'30"
45º angled leg press
4 x 10-10-8-8 @ 163 / 163 / 204 / 204 r. 1'30"
Smith machine lunge
3 x 10 @ 20+20+barra r. 1'
Romanian deadlift
1 x 1 @ 60 risc.
1 x 1 @ 84 risc.
4 x 8 @ 102 r. 1'30"
Back hyperextension
3 x 15 @ 23 r. 1'
Seated leg curl machine
4 x 10 (cedimento) @ 60 r. 1'
When the last rep is over, when the last weight hits the floor I think how far I've come and how far I have yet to go.
Yeah, this battle is over, but the war has just begun.
WO di giovedí 26 marzo 2009: Dorsali, tricipiti.
Risc.: 10' Ellittica
Yates EZ-bar row
1 x 10 @ 32 risc.
4 x 10 @ 50 r. 1'
Bent over DB row
4 x 8 @ 40 r. 1'
Lat machine pulldown
4 x 8 @ 60 / 65 / 65 / 65 r. 1'
Low row pulley narrow grip
4 x 8 @ 68 r. 1'
Come complementare di rifinitura.
Smith machine close grip bench press
4 x 8 @ * 64 r. 1'30".
*) carico senza contare la barra
Seated tricep dip machine
3 x 11 @ 82 r. 1'
V-bar cable pushdown
3 x 10 @ 33 r. 1'
When the last rep is over, when the last weight hits the floor I think how far I've come and how far I have yet to go.
Yeah, this battle is over, but the war has just begun.
WO di venerdi 27 marzo 2009: Spalle, polpacci.
Risc.: 10' Ellittica
Smith shoulder press
1 x 10 @ 11+11+barra risc.
1 x10 @ 23+23+barra risc.
4 x 8 @ 25+25+barra r. 1'
EZ-bar upright row
4 x 8 @ 32 r. 1'
DB lat raise
1 x 10 @ 9+9 risc.
4 x 10 @ 11+11 r. 1'
DB shrugs
3 x 10 @ 34+34 r. 1'
Seated calf machine
4 x 12 @ 50 r. 1'
Smith standing calf
3 x 10 @ 60+60+barra r. 1'
When the last rep is over, when the last weight hits the floor I think how far I've come and how far I have yet to go.
Yeah, this battle is over, but the war has just begun.
WO di lunedí 30 marzo 2009: Pettorali, bicipiti.
Risc.: 10' Ellittica.
Inclined bench DB press
1 x 10 @ 23+23 risc.
4 x 10 @ 27+27 r. 1'30"
Vertical chest press machine
1 x 10 @ 45+45 risc.
3 x 10 @ 52+52 r. 1'
Iso lat decline press machine
3 x 10 @ 40+40 r. 1'30"
Standing EZ-bar bicep curl
4 x 10 @ 36 r. 1'30"
Standing alt. DB bicep curl
4 x 8 @ 18+18 r. 1'30"
Seated bicep curl Scott machine
4 x 10 @ 34 o r. 1'
Cable straight-bar bicep curl
3 x 10 @ 23 r. 1'
Nautilus nitro abs machine
3 x 15 @ 64 r. 1'
Decisamente manubri e macchine per i pettorali gravano molto meno sulla spalla.
When the last rep is over, when the last weight hits the floor I think how far I've come and how far I have yet to go.
Yeah, this battle is over, but the war has just begun.
Segnalibri