The Chronicles of Boromir

**Boromir** · 28-04-2009, 08:02 PM

WO di lunedì 27 aprile 2009: Pettorali, bicipiti, addome.

Risc.: 10' Ellittica

Flat bench DB press
1 x 10 @ 25+25 risc.
1 x 10 @ 30+30 risc.
4 x 10 @ 32+32 r. 1'30"
Buono.

Iso lat decline chest press
4 x 10 @ 40+40 / 45+45 / 45+45 / 45+45 r. 1'

Peck deck fly
3 x 10 @ 45 r. 1'

Standing EZ-bar bicep curl
4 x 10 @ 36 r. 1'

Standing alt. DB bicep curl
4 x 10 @ 16+16 r. 1'

Preacher bicep curl machine
4 x 10 @ 32 r. 1'30"

Standing cable straight-bar bicep curl
3 x 10 @ 23 r. 1'

Cable rope crunch
3 x 12 @ 40 r. 1'

**Boromir** · 01-05-2009, 09:07 PM

WO di giovedí 30 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 @ 60 r. 1'

Smith machine close grip bench press
1 x 10 @ 20+20+barra
1 x 10 @ 25+25+barra
2 x 10 @ 30+30+barra r. 1'30"

Seated lever tricep dip machine
3 x 10 @ 91 r. 1'

V-bar cable pushdown
3 x 10 @ 30 r. 1'

**Boromir** · 05-05-2009, 08:17 PM

WO di venerdi 1 maggio 2009: Spalle, polpacci.

Smith shoulder press
2 x 10 @ 20+20+barra
4 x 8 @ 25+25+barra

EZ-bar upright row
4 x 10 @ 32 r. 1'

Seated DB shoulder press
1x 10 @ 16+16 r. 1'
3 x 10 @ 18+18

Smith shrugs
3 x 10 @ 40+40+barra r. 1'

Side bent DB lat raise
3 x 10 @ 16 dx
3 x 10 @ 9 sx r. 1' problemi con la spalla sinistra

Seated calf raise
3 x 12 @ 64 r. 1'

Standing calf raise machine
4 x 12 @ 95 r. 1'

**Boromir** · 12-05-2009, 07:41 PM

WO di lunedì 11 maggio 2009: Pettorali, bicipiti, addome.

Risc.: 5' treadmill / 10' Ellittica

Iso lat incline chest press
2 x 10 @ 45+45 risc.
4 x 8 @ 40+40 r. 1'30"

Iso lat vertical chest press
4 x 8 @ 40+40 r. 1'30"

Incline DB fly
3 x 10 @ 16+16 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'

Preacher bicep curl machine
3 x 8 @ 32 r. 1'

Decline bench crunch
3 x 25 @ BW r. 1'

Nautilus nitro abs machine
3 x 10 @ 56 r. 1'

**Boromir** · 13-05-2009, 07:25 PM

WO di martedí 12 maggio 2009: gambe.

Risc. 10' Ellittica.

Barbell squat
1 x 10 @ 60 risc.
1 x 8 @ 70 risc.
4 x 6 @ 84 r. 2'

45º angled leg press
4 x 8 @ 164 / 164 / 204 / 204 r. 1'

Hack squat machine
3 x 10 @ 20+20 r. 1'

Romanian deadlift
1 x 10 @ 60 risc.
2 x 6 @ 84
2 x 6 @ 93
2 x 6 @ 102 cinta e straps r. 1'30"

Back hyperextension
3 x 10 @ 23 r. 1'

Kneeling leg curl
3 x 10 @ 27 x side r. 1'

WO interlocutorio senza troppa intensitá ma va bene cosí.

**Boromir** · 15-05-2009, 08:36 PM

WO di giovedí 14 maggio 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 8 @ 75 r. 1'

Lat machine pull-down
3 x 10 @ 60 r. 1'

Smith machine close grip bench press
1 x 10 @ 20+20+barra
1 x 10 @ 25+25+barra
2 x 8 @ 30+30+barra r. 1'

Seated overhead DB press
3 x 10 @ 30 r. 1'

Seated lever triceps dip machine
3 x 10 @ 91 r. 1'

EZ-bar cable pushdown
3 x 10 @ 30 r. 1'

Il tutto in 1h 25'.

**Boromir** · 18-05-2009, 08:33 PM

WO di venerdi 15 maggio 2009: Spalle, addome.

Smith shoulder press
1 x 10 @ 11+11+barra risc.
2 x 10 @ 20+20+barra
2 x 10 @ 25+25+barra r. 1'

EZ-bar upright row
4 x 10 @ 32 r. 1'

Standing DB lateral raise
3 x 10 @ 14+14 r. 1'

Lever shrugs machine
4 x 10 @ 122 r. 1'

Roman chair sit-up
4 x 15 @ 23 r. 1'

Nautilus Nitro abs machine
3 x 15 @ 64 r. 1'

Hanging knee raise
2 x failure @ BW