Diario di Fede

[fede22]

WO 29/06/11

Stratching

panca 5x5x60kg 2x70kg 1x80kg rest 2-2.30 (tot. reps 28)

rematore 5x5 65kg

pulley panca dec. 3x10-12 26kg ret 1-1.30

french dec. 4x6-8 30kg ret' 1

dip 2xMAX rest' 1

[fede22]

WO 30/06/11

Stacco 5x5x70kg 2x80kg 1x90kg rest 2-2.30 Tot. reps 28

Squat 5x5x65kg rest 1.30

scrollate 3x10 65kg rest 1

curl in piedi 3x6-8 30kg rest 1-1.30

martello 2x12-15 8+8kg rest 1

[fede22]

WO

Forma fisica 80%

Panca 6x4x60kg rest 2

lento avanti in piedi 5x5x35kg rest 1.30

laterali manubri 8 8 12+12kg rest 1

spinte dec. 3x6-8 16+16kg rest 1-1.30

croci 2x12-15 12+12kg rest 1

[fede22]

WO 05/07/11 stratching 10min

Squat 6x4x70kg 3x75kg 2x80kg 1x90kg rest 2-2.30 (tot. reps 30)

Stacco 5x5x65kg rest 1.30

leg extension 3x6-8x45kg rest 1

calf 3x10x70kg rest 1

Totale seduta 50mins forma fisica ottima

[fede22]

WO 06/07/11

Stratching + 1x100 crunch a terra

Panca 5x5 60-60-60kg/50-50kg rest 2

rematore 3x8-10x60kg rest 1.30

pulley manubrio dec. 3x10-12 26kg rest 1-1.30

french dec. 4x6-8 30kg rest 1-1.30

trazioni supine limited

Tot. seduta 45mins

[fede22]

WO 07/07/11

Stacco 6x4x70kg 3x75kg 2x80kg 5x100kg rest 2-2.30

Squat 5x5x70kg rest 1.30

lento dietro 3x6-8 30kg rest 1

curl in piedi 6-8-8-8- 30kg rest 1

martello 2x12-15 8+8kg rest 1

[fede22]

Aggiornamento Diario

WO 11/07/11

Stratching + 3x20 cruch panca stretta declinanata

Panca 5 5 5x60kg 3 3 3x65kg rest 2

Lento avanti in piedi 5x5 35kg rest 1.30

laterali manubri 8 8x8+8kg rest 1

spinte dec. 3x6-8x18+18kg rest 1-1.30

croci inc. 2x12-15 12+12kg rest 1

Tot. seduta: 50mins

Note: kg60.0, bf 4.0% massa muscolare 60%, acqua 67.7%