Diario di Lion91

[lion91]

peso 29/06/2010 71.4kg ---> +500g

peso 1/07/2010 70.6kg --->-800g

[lion91]

wo 5/07/2010

panca piana 3x6(72.5)+drop set(55kg) @1.3'
panca 30°+chest press 3x10(20kg/32.5kg) @ 1'
croci su inclinata 30° ai cavi 3x8(5kg)+8(3.75kg)+10(2.5kg) @45'
Dip 3x8(bw+10kg) 1.3'
push down 4x12(23.75kg)+ext set(13.75kg) @ 45''
abs
cardio 25'

la prossima volta aumento nelle dips

[lion91]

wo 08/07/2010

squat 3x6(92.5kg) @1.3'
pressa 45° 3x10 RP(180kg) 1rp(7/7)2rp(6/6) 3rp(6/4)@1.3'
leg ext 3x12 pc 2'' (25kg) @1'
stacco rumeno 4x8(80kg) @1.3'
standing leg curl 3x6(30)+6(25)+6(17.5kg)@45''
polpacci alla pressa 3x5+5+5@1'
sitting calf 2x8+8+8 @45''
cardio 25'

peso 09/07/2010 70.6kg ---> STALLO!!

wo 09/07/2010

lento manubri con schienale 3x6(50.5kg) @1.3'
shoulder press + tirate allo sterno 2x10(37.5kg/35.5kg) @ 1'
alzate laterali da seduto 3x8(12kg)+8(8kg)+8(6kg) @45'
curl bilanciere dritto 3x8/6(35.5kg) @1.15'
curl manubri su inclinata + curl a martello 3x12/10(10kg/8kg) @45''
abs 5serie
cardio 25'

[lion91]

wo 12/07/2010

panca piana 3x6(72.5)+drop set(55kg) @1.3'
panca 30°+chest press 3x10(20kg/32.5kg) @ 1'
croci su inclinata 30° ai cavi 3x8(5kg)+8(3.75kg)+10(2.5kg) @45'
Dip 3x6(bw+12.5kg) 1.3'
push down 4x12(23.75kg)+ext set(13.75kg) @ 45''
cardio 30'

[lion91]

peso 1/07/2010 70.6kg --->-800g

peso 14/07/2010 69.6kg ---> -1kg

[lion91]

wo 13/07/2010

trazioni 3x6@(bw+3.75kg)1.3' +doppio slide al lat machine(2x6 60/50kg)
pulley+lat supina 3x12/10(36.25kg/50kg) @1'
pulldown 3x12(20kg)@45'
aperture ai cavi 4x6(7.5kg)+6(5kg)+6(2.5kg) @45'
cardio 25'

[lion91]

wo 14/07/2010

squat 3x6(92.5kg) @1.3'
pressa 45° 3x10 RP(190kg) 1rp(6/6)2rp(5/5) 3rp(4/4)@1.3'
leg ext 3x12 pc 2'' (25kg) @1'
stacco rumeno 4x8(80kg) @1.3'
standing leg curl 3x6(30)+6(25)+6(17.5kg)@45''
polpacci alla pressa 3x5(120kg)+5(100kg)+5(90kg)@1'
sitting calf 2x8(30)+8(25)+8(20) @45''
cardio 25'

[lion91]

17/07/2010

1h di bici.

[lion91]

wo 19/07/2010

panca piana 3x6(72.5)+drop set(55kg) @1.3'
panca 30°+chest press 3x10(20kg/32.5kg) @ 1'
croci su inclinata 30° ai cavi 3x8(5kg)+8(3.75kg)+10(2.5kg) @45'
Dip 3x6(bw+13.75kg) 1.3'
push down 4x12(23.75kg)+ext set(13.75kg) @ 45''
abs 5serie

+alla sera partitella a calcetto

[lion91]

wo 20/07/2010

trazioni 3x6@(bw+3.75kg)1.3' +doppio slide al lat machine(2x6 60/50kg)
pulley+lat supina 3x12/10(36.25kg/50kg) @1'
pulldown 3x12(20kg)@45'
aperture ai cavi 4x6(7.5kg)+6(5kg)+6(2.5kg) @45'

[lion91]

Domani parto per la vacanza!!!! Ci si risente il primo agosto!!! CIAO

[lion91]

wo 2/08/2010

panca piana 5x5(70kg) @1.45'
panca inclinata manubri 4x10(20kg) @1'
pushdown 2x8(35) 2x10(32) @1.15'
trazioni 5x5(bw) @1.45'
rematore manubrio 4x10(26) @1'
curl manubrio 2x8(16kg) 2x10(14kg) @1.15'

[lion91]

peso 03/08/2010 69.4kg

[lion91]

wo 03/08/2010

squat 5x5(74kg)@2'---> aumentare
pressa 45° 4x10 @1'
leg curl 3x12(30kg)@1'---> aumentare
lento avanti 3x8(44kg)@1.3'
alzate laterali 3x12(10kg)@1'
s. calf 3x12(34kg)@1'
abs 4 serie
hiperext 3x12@1'

[lion91]

wo 05/08/2010

panca piana 5x5(70kg) @1.45'
panca inclinata manubri 4x10(20kg) @1'
pushdown 2x8(35) 2x10(30) @1.15'
trazioni 5x5(bw) @1.45'
rematore manubrio 4x10(24) @1'
curl manubrio 2x8(16kg) 2x10(14kg) @1.15'