Diario di TeckAndre

[TeckAndre]

Grazie...ma, quando son alto arrivo ad 81 circa, però solitamente sto nel range 78/79

[TeckAndre]

#SQUAT R3'
3X3RM @135/140/145KG + 3X1RM @150/155/160KG
#GOOD MORNING R1'30''
5X5 @100KG
#DEADLIFT DE R40''
10X2 @105KG **tibie che sanguinavano alla fine
#SQUAT
5X5 @60RM 85KG
#PRESSA R1'30''
3X8 @150KG
#LEG CURL R1'
3X6 @30KG

[TeckAndre]

#MILITARY R3'
3X3RM @50/50/55KG + 3X1RM @55/57,5/60KG
#MILITARY R1'30''
3X8 @40KG (1-2 reps di buffer)
#TIRATE AL MENTO AI CAVI R1'30''
3X10@50KG
#SCROLLATE MAN. R1'
3X10 @36+36KG (alla muratore)
#SQUAT R1'30''
5X5 50%RM @85KG
#GOOD MORNING (leggero) R1'30''
5X5 @65KG
#HYPEREXTENSION ORIZZONTALE R1'30''
4X6 @BW+50KG
#INCLINE BENCH PRESS (leggera) R1'30''
3X8 @40KG

[TeckAndre]

#TRAZIONI SUPINE R2'
4X5+1X4 @BW
#DEADLIFT R3'
3X3RM @120/130/140KG + 3X1RM @140/150/160KG
#REMATORE PRESA PRONA R1'30''
5X5 @50KG
#LAT MACHINE PRONA LARGA R1'30''
3X10@40KG
#INCLINE BENCH PRESS (leggera) R1'30''
5X5 @50KG
#CURL BIL R1'30''
3X6 @30KG
#CURL MAN. PC1'' R1'30''
3X10@10KG
#REVERSE CURL BIL R1'
2X10 @16KG

[TeckAndre]

#incline bench press r3'
3x3rm @65/70/75kg + 3x1rm @75/80/85kg
#push press r3'
3x3rm @55/60/65kg + 3x1rm @65/70/75kg
#incline bench press r1'30''
5x5 @60rm 55kg
#chest dip r1'30''
3x10@bw
#trazioni r1'30'' 3x3 @bw
#tirate ai cavi dietro la testa r1'30''
3x8 @25kg
#push down r1'30''
3x10 @15kg
#stand french press r1'
2x10 @14kg

[TeckAndre]

Ecco 3 foto della situazione attuale, a freddo.

[TeckAndre]

#squat r3'
3x3rm @135/140/145kg + 3x1rm @150/160/165kg
#good morning r1'30''
5x5 @105kg
#deadlift de r40''
10x2 @105kg
#squat
5x5 @60rm 85kg
#pressa r1'30''
3x8 @165kg
#leg curl r1'
3x6 @35kg