MARTEDI’ 27/01/2010 Ore 18:20 – 19:30 HAMS PRE EXAUSTING + CALVES + MIDSECTION
Leg Curl 2x20@40 rest 60 Peak Contraction 1’’
Leg Press 45° 3x12-12-10@280 rest 120 Talloni fine pedana Punte dritte No lockout
Affondi Avanti 3x15+15@23,5 rest 90 No Lockout
Stacco GT Bifasico 2x20@60 rest 90 Negative Emphasis 4’’
Panca HXT 2x15@BW ret 45’’ Peak Contraction 4’’
FST- 7 Leg Curl 5x10-10-10-10-8@40 rest 30 Piston Like
Calf in piedi 5x20@70-70-60-60-50 rest 45’’
Crunch 3x50 rest 30’’
Integrazione:
Colazione: 3 cps Omega 3 + 1 cps multivitaminico
Pre wo (90 minuti): 30 gr WPI
During wo: 10 gr BCAA + 30 gr Vitargo
Post wo: 10 gr BCAA + 50 gr Vitargo + 10 gr Bicarbonato + 6 gr CM + 10 gr Glutammina
Post Post wo (60 minuti): 30 gr WPI
Pre bed 1: 30 gr Caseine + 0,5 gr Vit C + 3 cps Omega 3
Pre bed 2: 1 cps magnesio + 1cps Melatonina
Alimentazione:
Carboidrati 500gr Proteine 240 Grassi 46
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