Diario (o meglio saltuario) di Noodles

[Noodles]

Wednesday

Deadlift from pins
55% 4x1 (60 Kg), 65% 4x1 (70 kg), 75% 4x2 (80 kg), 80% 4x4 (92 kg)

Side press
7x1 (sx e dx) x 32 kg

Military press
5x5 (12/12/14/16/18)

Trazioni
50% 3x1 (+18 kg), 60% 3x1 (+21 kg), 70% 3x2 (+24.5 kg), 75% 2x4 (+ 26 kg)

Farmer's walk
2 x max ccon 2 kettlebells da 32 kg

Abs

[Noodles]

Friday
Squat
50% 5x1 (57 kg), 60% 4x1 (67 kg), 70% 3x2 (78 kg), 80% 2x5 (89 kg)

Bench
50% 5x1 (57 kg), 60% 4x1 (67 kg), 70% 3x2 (78 kg), 80% 2x2 (89 kg),
75% 3x1 (80 kg), 65% 5x1 (70 kg), 55% 7x1 (60 kg)

Pullover manubrio
4x 10 x 22 kg

Rematore manubrio
5x9 x 32 kg

[Noodles]

A due settimane dell' inizio dello SHEIKO non so se sto sbagliano o procedendo bene ma devo dire che le sensazioni sono buone. Mi vedo addirittura leggermente più gonfio,anche i bicipiti sembrano più pieni,nonostante non esegua esercizi mirati come curl ecc...

[Noodles]

Week 3
Monday
Squat
55% 5x1, 65% 4x1, 75% 3x2, 85% 2x4

Bench
50% 5x1, 60% 4x1, 70% 3x2, 80% 3x6

Ring Pushups
5x15

Windmill
5x5x24 kg

[Noodles]

WEEK 3 Mercoledì

Deadlift from pins
60% 4x1, 70% 4x2, 80% 3x2, 90% 2x3

Bench
50% 5x1, 60% 4x1, 70% 3x2, 80% 2x3, 85% 2x2, 80% 3x2

Side press
4x 2 rip x 32 kg

Trazioni
50% 3x2, 60% 3x2, 65% 3x4

Abs

[Noodles]

Friday
Squat
50% 5x1, 60% 4x1, 70% 3x2, 80% 3x6

Bench
50% 5x1, 60% 4x1, 70% 3x2, 80% 3x7

Rematore ad un braccio
6x6x 40 kg

Abs

[Noodles]

vabbè, io ho finito anche la 4 settimana. Cosa sarebbe più opportuno fare? Uno scarichino?

[Noodles]

e se provassi i massimali?

[Noodles]

ora dovrei allenarmi,cosa mi consigliate di fare?

[ksoze]

Ciao conterraneo, mi segno

[Noodles]

Signori, io faccio lo sheiko 37 , se non vi piace ditemelo
Ora posto lo schema principale e di volta in volta posterò l'allenamento effettivamente eseguito,tanto...

1 WEEK
1 day (Monday)

1.Bench press 50% 5Х1,60% 4Х2,70% 3Х2,75% 3Х5.(34)
2.Squat 50% 5Х1,60% 5Х2,70% 5Х5.(40)
3.Bench press 50% 6Х1,60% 6Х2,65% 6Х4.(42)
4.Flat dumbbells “flies”10Х5.
5.”Good mornings” (standing) 5Х5.Total: 116 lifts

3 day (Wednesday)

1.Deadlift 50% 5Х1,60% 5Х2,70% 4Х2,75% 3Х4.(35)
2.Incline bench press 4Х6.
3.Dips 5Х5.
4.Deadlift from boxes 50% 5Х1,60% 5Х2,70% 4Х2,80% 3Х4.(35)
5.Squats “Scissors” 5+5Х5.
6.Abs 10Х3.Total: 65 lifts

5 day (Friday)

1.Bench press 50% 7Х1,55% 6Х1,60% 5Х1,65% 4Х1, 70% 3Х2,75% 2Х2,70% 3Х2,65% 4Х1, 60% 6Х1,55% 8Х1,50% 10Х1.(66)
2.Flat dumbbells “flies”10Х5.
3.Squat 50% 5Х1,60% 4Х2,70% 3Х2,75% 3Х5.(34)
4.French press 10Х5.
5.”Good mornings” (seating) 5Х5.Total: 100 lifts
Total in a week: 286 lifts

2 WEEK
1 day (Monday)

1.Squat 50% 5Х1,60% 4Х2,70% 3Х2,80%2Х5.(29)
2.Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х6.(27)
3.Flat dumbbells “flies”10Х5.
4.Push ups on the floor with weight (hands shoulders wider) 10Х5
5.Squat 55% 3Х1,65% 3Х1,75% 3Х4.(18)
6.”Good mornings” (standing) 5Х5.Total: 74 lifts

3 day (Wednesday)

1.Deadlift till knees 50% 4Х1,60% 4Х2,70% 4Х4.(28)
2.Bench press 50% 5Х1,60% 5Х2,70% 4Х5.(35)
3.Flat dumbbells “flies”10Х5.
4.Deadlift 50% 4Х1,60% 4Х1,70% 3Х2,75% 3Х5.(29)
5.Squat “scissors” 5+5Х5.Total: 92 lifts

5 day (Friday)

1.Squat 50% 4Х1,60% 4Х1,70% 3Х2,75% 3Х6(29)
2.Bench press 50% 6Х1,60% 5Х1,70% 4Х2,75% 3Х2,80% 2Х2, 75% 4Х1,70% 5Х1,60% 6Х1,50% 7Х1.(51)
3.Flat dumbbells “flies”10Х5.
4.Triceps 10Х5.
5.Squat 55% 3Х1,65% 3Х1,75% 2Х4.(14)
6.”Good mornings” (seated) 6Х5.Total: 80 lifts
Total in a week: 246 lifts

3 WEEK
1 day (Monday)

1.Squat 50% 5Х1,60% 4Х2,70% 3Х2,80% 3Х5.(34)
2.Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х5.(30)
3.Flat dumbbells “flies”10Х5.
4.Push ups with weight 10Х5.
5.Squat 50% 5Х1,60% 5Х1,70% 5Х5.(35)
6.”Good mornings” (standing) 5Х5.Total: 99 lifts

3 day (Wednesday)

1.Deadlift till knees 50% 4Х1,60% 4Х1,70% 4Х2,75% 4Х4(32)
2.Bench press 50% 6Х1,60% 5Х1,70% 4Х2,75% 3Х2, 80% 2Х2,75% 3х2,70% 4Х1,65% 5Х1, 60% 6Х1,55% 7Х1,50% 8Х1.(65)
3.Flat dumbbells “flies”10Х5.
4.Deadlift from boxes 60% 5Х1,70% 5Х2,80% 4Х4.(31)
5.Squat “Scissors” 5+5Х5.
6.Abs 10Х3.Total: 123 lifts

5 day (Friday)

1.Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х5.(25)
2.Squat 50% 5Х1,60% 5Х1,70% 5Х2,75% 4Х5.(40)
3.Bench press 50% 6Х1,60% 6Х2,65% 6Х4.(42)
4.Flat dumbbells “flies”10Х5.
5.”Good mornings” (standing) 5Х5.Total: 107 lifts
Total in a week: 329 lifts

4 WEEK
1 day (Monday))

1.Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х2, 85% 2Х3.(27)
2.Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х5.(30)
3.Flat dumbbells “flies”10Х5.
4.Dips 8Х5.
5.Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х4.(23)
6.”Good mornings” (standing) 5Х5.Total: 80 lifts

3 day (Wednesday)

1.Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х2, 85% 2Х3.(27)
2.Deadlift 50% 4Х1,60% 4Х1,70% 3Х2,80% 3Х2, 85% 2Х3.(26)
3.Bench press 55% 5Х1,65% 5Х1,75% 4Х4.(26)
4.Flat dumbbells “flies”10Х5.
5.Squats “Scissors” 5+5Х5.Total: 79 lifts

5 day (Friday)

1.Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х6.(33)
2.Bench press 50% 5Х1,60% 5Х1,70% 5Х5.(40)
3.Flat dumbbells “flies”10Х5.
4.Dips 8Х5.
5.”Good mornings” (seating) 5Х5.
6.Abs 10Х3.Total: 73 lifts

[Noodles]

signori, io ho finito lo SHEIKO 37 , non ho aggiornato di volta in volta le sedute per motivi di tempo,e me ne scuso.
secondo voi sarebbe il caso di farmi il terzo mese con un altro sheiko??

[Noodles]

Io ho eseguito il 29,il 37 ma non riesco a trovare l'altro...qualcuno ce l'ha?

[Noodles]

Sono queste le ultime 2 week del 32?


Week 3
Monday
Squat
55% 5x1, 65% 4x1, 75% 3x2, 85% 2x4
Bench
50% 5x1, 60% 4x1, 70% 3x2, 80% 3x6
Flies
10x5
Pushups
10x5
Squats
50% 3x1, 60% 3x1, 70% 3x1, 80% 3x4
Good mornings
5x5
Wednesday
Deadlift off box
50% 3x2, 60% 3x2, 65% 3x4
Bench
50% 5x1, 60% 4x1, 70% 3x2, 80% 2x3, 85% 2x2, 80% 3x2
Flies
10x5
Deadlift from pins
60% 4x1, 70% 4x2, 80% 3x2, 90% 2x3
Lunges
5x5
Friday
Squat
50% 5x1, 60% 4x1, 70% 3x2, 80% 3x6
Bench
50% 5x1, 60% 4x1, 70% 3x2, 80% 3x7
Flies
10x5
Military press
4x5
Good mornings
5x5
Week 4
Monday
Squat
50% 5x1, 60% 4x1, 70% 3x2, 80% 3x5
Bench
55% 5x1, 65% 5x1, 75% 4x5
Flies
10x5
Dips
8x5
Front squats
40% 5x2, 50% 4x2, 60% 3x3
Good mornings
5x5
Wednesday
Bench
50% 5x1, 60% 4x1, 70% 3x2, 80% 3x2, 85% 2x3
Deadlift
50% 3x1, 60% 3x1, 70% 3x2, 80% 3x2, 85% 2x3, 80% 2x3
Bench
50% 5x1, 60% 5x1, 70% 5x4
Flies
10x5
Friday
Squats
50% 5x1, 60% 4x1, 70% 3x2, 80% 3x6
Bench
50% 6x1, 60% 5x1, 70% 4x2, 80% 3x2, 85% 2x2
80% 3x2, 70% 4x1, 60% 6x1, 50% 8x1
Flies
10x5
Dips
8x5
Good mornings
5x5
Abs
10x3

[mavors]

ciao Fede ti posto le ultime 2 settimane del 32
3 WEEK
1 day 1. Knee-bends of 50 % 3рХ1п.60 % 3рХ1п.70 % 3рХ2п.80 % 2рХ5п. (22)
2. A press laying 50 % 3рХ1п.60 % 3рХ1п.70 % 3рХ2п.80 % 2рХ3п.85 % 1рХ3п (21)
3. Chest m-цы 8рХ4п.
4. Пресс 8рХ3п. Total: 43 rises
3 day
1. A press laying 50 % 3рХ1п.60 % 3рХ1п.70 % 3рХ2п.80 % 2рХ5п. (22)
2. Chest m-цы 8рХ4п.
3. Draft of 50 % 3рХ1п.60 % 3рХ2п.70 % 3рХ2п.75 % 2рХ5п. (25)
4. Inclinations costing{standing} 5рХ4п.
Total: 47 rises

5 day
1. Knee-bends of 50 % 3рХ1п.60 % 3рХ2п.70 % 2рХ2п.75 % 2рХ3п. (19)
2. A press laying 50 % 3рХ1п.60 % 3рХ1п.70 % 3рХ2п.75 % 2рХ4п. (20)
3. Пресс 8рХ3п.
Total: 39 rises
IN TOTAL FOR НЕДЕЛЮ:129 rises 4 WEEK
1 day 1. A press laying 50 % 3рХ1п.60 % 3рХ2п.70 % 2рХ2п.75 % 1рХ4п. (17)
2. Draft of 50 % 3рХ1п.60 % 2рХ2п.70 % 2рХ4п. (15)
3. Пресс 8рХ2п. Total: 32 rises

3-4 day *
1. Knee-bends of 50 % 3рХ1п.60 % 3рХ2п.70 % 2рХ3п. (15)
2. A press laying 50 % 3рХ1п.60 % 3рХ2п.70 % 2рХ3п. (15)
Total: 30 rises

5 day
About Т Д Ы X 6 - 7 day With About Р Е In Н About In And Н And I