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so tornato ora da gym... sfinito!!! se ce la fo posto stasera... sennò domattina!!! ciaooooooooooo!
Caxxo gio, scriviamo un qualcosa del tipo: "Io sottoscritto mi assumo ogni responsabilità in caso di danno a terzi e bla bla bla!!" Ma zzzziiiiiooooooooooo santissimo!!
Caxxo gio, scriviamo un qualcosa del tipo: "Io sottoscritto mi assumo ogni responsabilità in caso di danno a terzi e bla bla bla!!" Ma zzzziiiiiooooooooooo santissimo!!
dai spott.. vedremo che fare!!! notteeeeeee!!! vado a magnare il mio grana...
SS1 gambe
Leg Press 100kgx12rep\120kgx10rep\150kgx8rep\180kgx8rep\150kgx10rep @RM
Leg Extension 30kgx12rep\30kgx10rep\35kgx8rep\40kgx6rep\30kgx10rep @10RM
SS2 gambe (bastardo istruttore!!!) Squat al multipower 40kgx12rep\50kgx10rep\60kgx8rep\50kgx10rep @10RMDumbbell Lunge 15+15kgx12rep\15+15kgx10rep\16+16kgx8rep\15+15kgx10rep @10RM(2 manubri da 15 e 16 kg!!! ho fatto in totale 12-10-8-10 rep!! oppure devo farne 12-10-8-10 per gamba??)
SS3 gambe (tutto OK) Leg Curl 35kgx12rep\40kgx10rep\45kgx8rep\40kgx10rep @10RM Romanian Deadlift 30kgx12rep\30kgx10rep\40kgx8rep\30kgx10rep @10RM (barbell 12 kg)
11-12’ circuito no rest ( 5 serie) : (ero stanchissimooooooo)
Decline Crunch (circa 45°)x10-12 (5kg) + Seated Calf Rotation x15 (30 kg ) (+ 3 serie di V-up finchè ce l'ho fatta) + Russian Twist x 10-12 (circa 45°, 5-6 per lato.. è tostissimo cm esercizio.. le prime 3 serie le ho fatte lente e composte.. le ultime mi sn scomposto un po)
colazione 8:30 150 gr albumi + 65 gr 1 uovo grande + 200 ml latte scremato + 30 gr di fitness +1 fetta wasa + 5 gr miele + 1 coffe grande + tic 37 gr pro, 6 gr fat, 50 gr cho, 2 fibra 400 cal
spuntino 11:00 20 gr arachidi + 1 fetta wasa 7 gr pro, 10 gr fat, 7 gr cho, 4 fibra 148 cal
pranzo ore 13:00 165 gr wurstel di pollo + 120 gr fagioli 31 pro, 29 fat, 14 cho, 5 fibre 434 cal
pre WO ore 16:30 500 gr yogurt 0,1 + 5 gr cacao amaro + 1 coffe grande + tic 26 pro, 2 fat, 31 cho, 0 fibre256 cal
inizio WO 18:25 fine WO 19:50
post WO 19:55 200 gr banane post WO 20:30 200 gr albumi + 200 gr patate 29 pro, 2 fat, 70 cho, 7 fibre402 cal
cena 22:30 155 gr tonno nat + 10 gr evo + 200 gr finocchi 41 pro, 10 fat, 2 cho, 4 fibre268 cal
prenanna 00:30 60 gr grana 20 pro, 17 fat, 0 cho, 0 fibre229 cal
macro totali: 191 gr pro (36%), 174 gr cho (33%), 76 gr fat (34%), 22 gr fibre
che ne dite di questo ex??? al posto dello squat che nn posso + fare in palestra.. e dello squat al multi che fà cagare???
penso che next tuesday lo provo...
Instructions
Preparation
Position barbell just behind legs. With feet flat on floor, squat down and grasp barbell from behind with an overhand grip. Execution
Lift bar by extending hips and knees to full extension. Descend until thighs are close to parallel to floor. Repeat.
Comments
Throughout lift keep hips low, shoulders high, arms and back straight. Knees should point same direction as feet throughout movement
che ne dite di questo ex??? al posto dello squat che nn posso + fare in palestra.. e dello squat al multi che fà cagare???
penso che next tuesday lo provo...
Instructions
Preparation
Position barbell just behind legs. With feet flat on floor, squat down and grasp barbell from behind with an overhand grip. Execution
Lift bar by extending hips and knees to full extension. Descend until thighs are close to parallel to floor. Repeat.
Comments
Throughout lift keep hips low, shoulders high, arms and back straight. Knees should point same direction as feet throughout movement
No gio, non ci arrendiamo...In effetti porca zozzona paghiamo!!
E cmq di mattina hanno detto di si...
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)
) + Russian Twist 
e squattiamo con lui allo spiedo?? 
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