ammazza boro.. ma quante serie fai per i bicipiti?
ammazza boro.. ma quante serie fai per i bicipiti?
Ah... i miei soliti volumi![]()
WO di lunedí 6 aprile 2009: Pettorali, bicipiti, addome.
Risc.: 10' Ellittica
Incline bench DB press
4 x 8 @ 27+27 r. 1'30"
Iso lat vertical chest press
3 x 10 @ 52+52 r. 1'30"
Iso lat decline chest press
3 x 10 @ 40+40 / 52+52 / 52+52 r. 1'
Standing EZ-bar bicep curl
1 x 10 @ 36
3 x 6 @ 40 r. 1' Buono.
Standing alt. DB curl
3 x 8 @ 18+18 r. 1'30"
Seated bicep curl Scott machine
4 x 10 @ 32 r. 1'
Decline bench crunch
4 x 15 @ 23 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 martedí 7 aprile 2009: gambe.
Risc. 10' Ellittica.
Barbell squat
1 x 10 @ 60, 1 x 8 @ 84 risc.
4 x 6 @ 93 r. 1'30"
45º angled leg press
1 x 8 @ 163 risc.
4 x 8 @ 204 r. 1'30"
Smith machine lunge
2 x 10 @ 23+23+barra r. 1'
Romanian deadlift
1 x 10 @ 60 risc.
4 x 6-6-4-3 @ 102 / 102 / 111 / 111 r. 1'30" Buono.
con straps no cintura
Back hyperextension
3 x 15 @ 23 r. 1'
Leg extension
3 x 10 @ 70 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 9 aprile 2009: Dorsali, tricipiti.
Risc.: 10' Ellittica
T-bar row
1 x 10 @ 40 risc.
4 x 8 @ 52 r. 1'30"
Bent over DB row
4 x 8 @ 40 r. 1'30"
Low row pulley narrow grip
4 x 8 @ 75 r. 1'
Lat machine pull-down
3 x 8 @ 65 / 65 / 65 r. 1'
Smith machine close grip bench press
3 x 8 @ * 50 r. 1'30".
*) carico senza contare la barra
Seated tricep dip machine
3 x 12 @ 82 r. 1'
V-bar cable pushdown
3 x 12 @ 30 / 30 / 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.
Stesso identico carico alla Smith![]()
WO di venerdi 10 aprile 2009: Spalle, polpacci, addome.
Smith seated shoulder press
1 x 10 @ 40+barra risc.
4 x 8 @ 50 + barra r. 1'
EZ-bar upright row
1 x 10 @ 23 risc.
4 x 10 @ 32 r. 1'
DB lat raise
3 x 10 @ 14+14 r. 1'
Lever shrugs
4 x 10 @ 122 r. 1'
Seated calf raise
4 x 12 @ 50 r. 1'
Standing calf raise machine
4 x 12 @ 88 r. 1'
Cable rope crunch
3 x 10 @ 40 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 13 aprile 2009: Pettorali, bicipiti.
Risc.: 10' Ellittica
Flat bench DB press
1 x 10 @ 25+25 risc.
4 x 8 @ 30+30 r. 1'30" Buono.
Iso lat vertical chest press
3 x 10 @ 52+52 r. 1'30" A cedimento.
Iso lat decline chest press
3 x 10 @ 40+40 / 52+52 / 52+52 r. 1'30" A cedimento.
Standing EZ-bar bicep curl
3 x 6 @ 40 r. 1'30"
Standing alt. DB bicep curl
4 x 8 @ 16+16 r. 1'30"
Seated bicep curl Scott machine
3 x 10 @ 32 r. 1'
Standing cable straight-bar bicep curl
3 x 10 @ 23 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 martedí 14 aprile 2009: gambe.
Risc. 10' Ellittica.
Smith squat
1 x 10 @ 20+20+barra risc.
5 x 5 @ 32+32+barra r. 1'30"
45º angled leg press
4 x 8 @ 204 r. 1'30"
Hack squat machine
2 x 8 @ 32+32 r. 1'
Romanian deadlift
1 x 8 @ 60 risc.
4 x 8-6-4-3 @ 102 / 102 / 111 / 111 r. 1'30"
con straps no cintura.
Back hyperextension
3 x 15 @ 23 r. 1'
Allenamento di merd@ causato da errata programmazione alimentare; riportato giusto per tenere aggiornato il diario.
WO di giovedí 16 aprile 2009: Dorsali, tricipiti, addome.
Risc.: 10' Ellittica
Iso lat hig row machine
4 x 10 @ 40+40 r. 1'
EZ-bar Yates row
4 x 10 @ 50 r. 1'
Bent over DB row
4 x 6 @ 40 r. 1'
Senza straps ho dovuto ridurre le reps.
Low row pulley narrow grip
4 x 10 @ 75 r. 1'
Lat machine narrow grip pull-down
3 x 10 @ 52 / 52 / 60 r. 1'
Smith machine close grip bench press
1 x 10 @ 20+20+barra
3 x 8 @ 25+25+barra
1 x 8 @ 30+30+barra r. 1'30"
Seated tricep dip machine
3 x 10 @ 82 r. 1'
V-bar cable pushdown
3 x 10 @ 33 r. 1'
Cable rope crunch
3 x 10 @ 40 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.
Vediamo un po' di tenere aggiornato sto diario...
WO di venerdi 17 aprile 2009: Spalle, polpacci, addome.
Smith front shoulder press
1 x 10 @ 40+barra risc.
4 x 8 @ 50 + barra r. 1'30"
EZ-bar upright row
4 x 8 @ 32 r. 1'
DB lat raise
4 x 10 @ 14+14 r. 1'
Lever shrugs
4 x 10 @ 122 r. 1'
Seated calf raise
4 x 15 @ 50 r. 1'
Standing calf raise machine
4 x 12 @ 88 r. 1'
Cardio: 30' cyclette in fascia 123-140 bpm
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 martedì 21 aprile 2009: Pettorali, bicipiti, addome.
Risc.: 10' Ellittica
Iso lat incline chest press
3 x 10 @ 20+20 r. 1. risc.
Incline bench DB press
4 x 10 @ 25+25 / 25+25 / 30+30 / 30+30 r. 1'30"
Buono. Ci sta anche qualcosa in piú.
Iso lat decline chest press
4 x 10 @ 40+40 / 45+45 / 45+45 / 45+45 r. 1'30"
Iso lat vertical chest press
3 x 8 @ 40+40 r. 1'
Standing EZ-bar bicep curl
4 x 8 @ 36 r. 1'
Standing alt. DB bicep curl
3 x 8 @ 16+16 r. 1'30"
Standing cable straight-bar bicep curl
4 x 8 @ 26 r. 1'
Nautilus nitro abs machine
4 x 15 @ 57 r. 1'
Cable rope crunch
3 x 15 @ 40 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 23 aprile 2009: Dorsali, tricipiti.
Risc.: 10' Ellittica
EZ-bar Yates row
4 x 10 @ 50 r. 1'
Bent over DB row
4 x 8 @ 40 r. 1'
Con straps.
Low row pulley narrow grip
4 x 10 @ 75 r. 1'
Lat machine pull-down
3 x [10]9 @ 65 r. 1'
Seated overhead DB press
3 x 10 @ 27 r. 1'
Smith machine close grip bench press
1 x 10 @ 20+20+barra
2 x 10 @ 25+25+barra
1 x 10 @ 30+30+barra r. 1'30"
Seated lever tricep dip machine
3 x 10 @ 91 r. 1'
EZ-bar cable pushdown
3 x 10 @ 30 r. 1'
Buon pump.
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 24 aprile 2009: Spalle, polpacci.
Iso lat shoulder press
1 x 10 @ 20+20 risc.
1 x 8 @ 32+32
3 x 6 @ 40+40 r. 1'30"-2'
EZ-bar upright row
4 x 10 @ 32 r. 1'
Standing DB lat raise
4 x 10 @ 14+14 r. 1'
Smith shrugs
3 x 10 @ 20+20+barra r. 1'
DB shrugs
3 x 10 @ 36+36 r. 1'
Seated calf raise
4 x 15 @ 50 r. 1'
Standing calf raise machine
4 x 12 @ 95 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.
Ciao Boro! Come vanno gli allenamenti? Vedo che i carichi son saliti!
Alla SM vedo che ci fai la panca stretta e ci ho pensato pure io a farla, perchè a farla col bilanciere sinceramente i tricipiti li sento molto poco, tu che sensazioni hai?
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