diario di cardi!!

[cardi92]

wo di oggi:

B: gambe
Squat (2 onde da 7-5-3) 2’ 72,5kg-77,5kg-80kg/75kg-80kg-87,5kg
Pressa 45° 4-6-8-10 1’30’’ 230kg-160kg-140kg-120kg
Leg extension monolat. 7x12(fst-7) no rest 12,5kg

Leg curl sdraiato 4-6-8-10 2’ 40kg-35kg-32,5kg-30kg
Leg curl monolat. In piedi 3x15 no rest 25kg

Calf al multi 5x10 1’30’’ 85kg
Sitting calf 7x15(fst-7) 30’’ 20kg

[cardi92]

wo di oggi:

C: spalle- tricipiti
Lento avanti al multipower 4-4-6-8 2’ 70kg-65kg-60kg-55kg
Tirate allo sterno 12-10-8-6 1.30’’ 23kg-25,5kg-28kg-38kg
Alzate laterali 3x6+6+6(strip) 1’ 10-8-6kg
Alzate a 90° 15-12-10-8 1’ 6kg

Panca stretta 4-6-6-8 2’ 72,5kg-65kg-60kg-57,5kg
Dips con zavorra 3x8 1.30’’ bw+8kg
Push down 12-10-8 1’ 25kg-27,5kg-30kg
Push down monolat. Presa supine 3x15 no rest 3,75kg