Diario di Zepar

[zepar]

9/7
Squat met8 2x6x68(654321) 1x6x74kg(265134) 1x3x80(3'' fermo)1x3x84(3''fermo)3x2x80kg(2mav) rec.2-2:30
panca 3x6x44kg(pendolo) rec.2-2:15
Lento Avanti 3x6x28kg(pend) rec 2-2:15
Lat Avanti presa supina3x6x40kg(pend) rec 2'
French press 3x6x14(pend)+3x3x14(65% esecuzione noermale) rec 2'+1:30''

[zepar]

12/7
Squat 2x6x70kg(+del 65%) rec 2:30
Panca Met 8 2x6x46kg(654321) 1x6x48(265134) 1x3x52(3''fermo) 1x3x56(3'' fermo) 3x2x56kg(2mav) rec.2:30
Remat Bil 3x6x40kg(pend)rec2:30
Curl Bil EZ 3x6x10kg(pend)+3x3x10kg(-65%)rec 2'-1:30
no calf e abs lat x mancanza di tempo

[zepar]

16/7

Stacco 5x3x80kg(65%) rec2'
Panca Alta bilanc 3x6x32kg(pend.) rec2'
Panca Stretta 3x6x38kg(pend) rec2'
Curl bil EZ met 8 2x6x25(654321) 1x6x28(265134) 1x3x30kg(3'' fermo)1x3x32(3''fermo) 3x2x34(2MAV) rec2'
Calf 4x20x28kg rec 1:30
ABS Max inclinaz 4x15x15kg rec 1:30''

18/7
Squat met 8 2x6x70(654321) 1x6x74(265134) 1x3x80kg(3'' fermo) 1x3x84(3'' fermo) 3x2x80kg(2MAV) rec2'
Remat Bilanc met 8 3x6x38kg(654321)1x6x42kg(265134) 1x3x46kg(3''fermo) 1x3x50kg(3''fermo) 3x2x50(2MAV) rec 2'
Panca 3x6x44kg(pend) rec2'
French Press 3x6x16kg (pend) + 3x3x16kg(65% esecuzione normale) rec 2'+1:30''
Curl Manbr 3x6x11kg(pend)+3x3x11kg(65% normale esecuzione) rec2'+1:30''
No abs lat x mancanza di tempo

[zepar]

21/7
Squat 3x6x70kg(pend) rec 2'
Panca 2x6x46kg(pend)1x6x48(265134)1x3x52(3''fer)1x3x56(3 ''fer)3x2x56(2mav)rec 2'
Lento Avanti 3x6x28kg(pend)rec 2'
Lat Avanti 3x6x40kg(pend)rec2'
Calf 4x20x29Kg rec 1:45''
ABS lat 4x20x10kg rec 1-1:30''

[zepar]

24/7

Stacchi 5x3x80kg(65% recupero) rec. 2'
Leg Curl 3x6x52kg(80%)1''Fermo rec 2'
Panca Alta 3x6x34(pend) rec 2'
Panca Stretta 3x6x38kg(pend) rec2'
Curl Bil EZ 2x6x26kg(pend) 1x6x28(265134) 1x3x30kg(3''fermo) 1x3x32(3''fermo) 3x2x34kg(2MAV) rec 2'
ABS panca max inclinaz 4x15x15kg rec 1:30''

[zepar]

27/7

Squat 2x6x70(pend)1x6x74(265134)1x3x80(3''fermo)1x3x84(3 ''ferm)3x2x80(2MAV) rec 2'
RematBilanc2x6x38(pend)1x6x42(265134)1x3x46(3''F)1 x3x50(3''F)3x2x50(2MAV) rec 2'
Panca 3x6x46kg(pend) ultima fino a 4'' rec 2'
French Press 3x6x16kg(pend)+3x3x16kg(65%normali) rec 2' + 1:30''
Curl Man 3x6x12kg(pend)+3x3x12kg(65%normali) rec2'+1:30'' (alternando dx e sx posando i pesi)

[zepar]

29/7

Panca metod 8 2x6x46(pend)1x6x48(265134)1x3x52(3''fermo)1x3x56(3 ''F)3x2x56(2MAV) rec. 2'
Lent Avanti 3x6x28(pend) rec2'
Lat mach presa supina 3x6x40(pend) rec 2'
Squat 3x6x70(pend) rec 2'
Calf in piedi 4x20x30kg rec 1:30''
ABS lat 4x20x10kg rec 1:30''