NO PAIN NO GAIN...diario di lion

[lion91]

ricomincio ad aggiornare il diario!
peso 17/08/11 67.9kg

peso 19/08/11 67.5kg --> -400g

Da domani alzo le calorie
MEDIA 2270KCAL
GIORNI ON 2388
PRO 232
CARBO 230
FAT 60
COLAZIONE(pro 48g carbo 59 fat 4
fette bisco int 38g (5pro 2fat 27carbo)
miele 40g (31carbo)
Whey 59g (43pro 1fat 1 carbo)
PRANZO(pro 54g carbo 6 fat 36)
yogurt greco 0% 100g (9pro 4carbo)
tonno al naturale 168g (pro 40 fat 1)
Olio evo 20g
Noci 27g (18fat 2pro 2carbo
PRE-WO(pro 49g carbo 56g fat 1)
Riso integrale 76g (5pro 56carbo fat 1
Albumi 400g 44pro
POST-WO (pro 5 carbo 60)
Bcaa 5g
Vitargo 66g
CENA(pro 56 carbo 49 fat 2)
Riso parboiled 60g(4 pro carbo 49)
Petto di pollo224( 52 pro 2fat)
PRE-NANNA(pro 20 fat 17)
Parmigiano reggiano 60g (20pro 17fat)

GIORNI OFF 2112 KCAL
PRO 230
CARBO 118
FAT 80

COLAZIONE(pro 52g carbo 80 fat 5
fette biscottate integrali 75g (50g carbo 9pro 4fat)
Miele 37g (29g carbo)
Whey 59g (43pro 1fat 1 carbo)
PRANZO(pro 57g carbo 27g fat 19g
burro arachidi 25g (pro 8g carbo 6 fat 13)
pane integrale 43g (pro 3 carbo 21 fat 1)
Noce di manzo 215g (pro 46 5 fat
SPUNTINO (pro 60 carbo 11 fat 27)
Petto di pollo 200g (pro 48 fat 2
burro arachidi 25g (pro 7 carbo 6 fat 12)
mandorle 25g(pro 5g carbo 5 fat 13
CENA(pro 47 fat 18
Albumi 310g (34g pro
2uova (13pro 9fat)
Olio evo 9g
PRE-NANNA(pro 14 fat 11)
Parmigiano reggiano 42g (14pro 11fat

---------- Post added at 21:39:43 ---------- Previous post was at 21:23:22 ----------

wo 19/08/11

stacco 4x4 (124kg) @2'
traz 3x8 7 6 (bw) @1.45'
rematore man 3x8(28kg) @1.3'
lento avanti man 3x8(22kg) @1.3'
alzate laterali 3x12/10(10kg) @1'
abs

OBBIETTIVO RIPRENDERE UN PO DI FORZA!!

[lion91]

wo 22/08/11

squat 4x6(96kg) @2'
leg ext 3x12(50kg) @1'
panca piana 4x6(72kg) @2'
panca incl man 3x8(24kg) @1.15'
lento man 3x10/8(18kg) @1.3'
alz lat 3x12/10(10kg)@1'
push down 4x8/6(35kg) @1.3'

---------- Post added 23-08-2011 at 08:28:42 ---------- Previous post was 22-08-2011 at 20:51:37 ----------

ricomincio ad aggiornare il diario!
peso 17/08/11 67.9kg

peso 23/08/11 68.1kg ---> +200

[lion91]

stacco 4x4 @2' (120kg)
trazioni 3xmax @1.45'
rematore man 3x8(28kg) @1.3'
curl manubri 4x8/6(18kg) @1.3'
abs

[lion91]

peso 23/08/11 68.1kg ---> +200

peso 27/08/11 68 ---> -100g

[lion91]

wo 29/08/11

panca PROVA MASSIMALE 98kg
panca inclinata man 3x10 (26kg) @1.3'
dips 3x12 @1.15' (bw)
peck deck inverso 3x14(30kg) @45''
curl manubri 3x8(18kg) @1.3'
curl a martello 3x12(14kg) @1.15'
panca scot 3x 16 13 10 (24kg) @45''

[lion91]

wo 30/08/11

squat prova massimale 135kg
pressa 45° 3x8(190kg) @1.3'
leg ext 4x12/10 (52.5kg) @45''
calf machine 3x10(55kg) 1.30'
s calf 3x20 (20kg) @30''
abs mach 3x12/10(52.5kg) @1'
abs inversi su panca 3xmax @30''
rotary torso 2x15(25kg) no rest

[lion91]

wo 01/09/11

lento avanti bil 4x6(46kg) @1.45'
alz lat 4x 10 10 12 12(10/12kg) @1.15' +stripping
tirate al mento 3x12/10(30kg) @1'
panca stretta 3x10 8 7 (54kg) @1.3'
triceps machine 3x12/10(25) @1.15'
push down corda 3x15(10kg) @45''

---------- Post added 02-09-2011 at 20:29:03 ---------- Previous post was 01-09-2011 at 20:48:09 ----------

wo 02/09/11

stacco prova massimale 154kg
traz 5x5 (bw) @1.3'
rematore bil supino 3x10(60kg) @ 1.3'
pulldown machine 3x12/10 @1'(65kg)
aperture ai cavi 3x14(10kg)@ 45''

---------- Post added 03-09-2011 at 09:38:24 ---------- Previous post was 02-09-2011 at 20:29:03 ----------

peso 27/08/11 68 ---> -100g

peso 02/09/11 68.1kg ---> +100g Da domani aumento le calorie e starò sulle 2400 di media!

[lion91]

peso 02/09/11 68.1kg ---> +100g

peso 04/09/11 68.2kg ---> +100g

---------- Post added at 17:35:09 ---------- Previous post was at 10:20:09 ----------

Domani inizio la nuova scheda:
A)
Squat *@2'
Panca piana *@2'
trazioni prone 5x5@2'
panca inclinata 4x6@1.3'
Croci su piana ai cavi 3x12/10@45''
pushdown 4x6 @1.3'
push monolat ai cavi 3x12 no rest
B)
stacco *@2'
lento avanti bil 5x5@2'
alzate laterali ai cavi 3x12NO REST
trazioni neutre 5x5@2'
rematore bilanciere sup 3x8@1.3'
pulley 3x12 @45''
abs
C)
Squat *@2'
Panca piana * @2'
Trazioni prone 5x5@2'
Leg curl 4x8/6 @1'
Panca stretta 4x6@1.3'
curl manubri alternati 3x8/6 @1.3'
concentrati 3x12 no rest
calf machine 3x6+6+6 @ 1.3'
sitting calf 2x30 @ 45''

* progressioni---> settimana 1: 5x5 @ 75% 1rm
settimana 2: 6x4 @ 80% 1rm
settimana 3: 7x3 @ 85% 1rm
settimana 4: 8x2 @ 90% 1rm
settimana 5: 9x1 @ 95% 1rm - test massimali

[lion91]

wo 05/09/11

Squat 5x5@2' (101kg)
Panca piana 5x5@2' (72kg)
trazioni prone 5x5@2' (bw) --->aumentare
panca inclinata 4x6@1.3' (30kg) ---> aumentare
Croci su piana ai cavi 3x12/10@45'' (15kg)
pushdown 4x6 @1.3' (40kg) ---> aumentare
push monolat ai cavi 3x12 no rest (7kg)

[lion91]

wo 07/09/11

stacco *@2'
lento avanti bil 5x5@1.45'' (48kg)
alzate laterali ai cavi 3x12NO REST (10kg)
trazioni neutre 5x5@2' (bw+10kg)
rematore bilanciere sup 3x8@1.3' (66kg)
macch 3x12 @45''(40kg)
abs

[lion91]

wo 10/09/11

Squat 5x5@2' (101kg)
Panca piana 5x5@2' (72kg)
Trazioni prone 5x5@1.45' (bw+5kg)
Leg curl 4x8 8 8 6 @1' (50kg)
Panca stretta 4x8/6@1.3' (58kg)
curl bilanciere ez 3x8/6 @1.3' (40kg)
concentrati 3x12 no rest (10kg)
calf machine 3x6+6+6 @ 1.3' (55 45 35)
sitting calf 2x30 @ 45'' (15kg)

[lion91]

peso 04/09/11 68.2kg ---> +100g

peso 09/09/11 68.2kg

[lion91]

wo 12/09/11

Squat 6x4@2' (109kg)
Panca piana 6x4@2' (78kg)
trazioni prone 5x5@1.45' (bw+5kg)
panca inclinata 4x6 6 6 4@1.3' (32kg)
Croci su piana ai cavi 3x12/10@45'' (15 10kg)
pushdown 4x6 @1.3' (40kg)
push monolat ai cavi 3x12/10 no rest (7kg)

[lion91]

wo 14/09/11

stacco 6x4 @2'(122kg)
lento avanti bil 5x5@1.45'' (48kg) ---> aumentare
alzate laterali ai cavi 3x12/10 NO REST (10kg)
trazioni neutre 5x5@2' (bw+10kg) --->aumentare
rematore bilanciere sup 3x8@1.3' (64kg)
macch 3x12 @45''(40kg)
abs

[lion91]

wo 16/09/11

Squat 6x4@2' (109kg)
Panca piana 6x4@2' (78kg)
Trazioni prone 5x5@1.45' (bw+5kg) --->aumentare
Leg curl 4x8 8 8 6 @1' (50kg)
Panca stretta 3x8/6@1.3' (58kg)
curl bilanciere ez 3x8/6 @1.3' (40kg)
concentrati 3x12 no rest (10kg)
calf machine 3x6+6+6 @ 1.3' (55 45 35)
sitting calf 2x30 @ 45'' (15kg)

---------- Post added 19-09-2011 at 20:20:03 ---------- Previous post was 18-09-2011 at 21:09:05 ----------

wo 19/09/11

squat 7x3(115kg) @2'
panca 7x3(82kg) @2'
trazioni prone 5x5(bw +6kg) @1.45'
panca inclinata 4x6 6 6 5@1.3' (32kg)
Croci su piana ai cavi 3x12/10@45'' (15 10kg)
pushdown 4x6 @1.3' (40kg)
push monolat ai cavi 3x12/10 no rest (7kg)