NO PAIN NO GAIN...diario di lion

[lion91]

wo 14/10/11

petto-spalle-tric
panca 4x5 @1.45 (80kg) p
anca inclinata 3x8 @1.15 (56kg)
peck deck 6x12/10 @45'' (30kg)
lento avanti manubri 3x10 10 8 @1.45' (18kg)
alz lat manubri 2x12(10kg) 2x8(12kg) @1.15'
disp macchina 3x6 @1.3'(120kg)
french press 3x12/10 @1'(24kg)

---------- Post added at 11:12:54 ---------- Previous post was at 11:11:14 ----------

peso 08/10/11 70.5kg ---> +1kg

peso 15/09/11 70.4kg ---> -100g

[lion91]

wo 17/10/10

gambe
squat 4x5 @2' (115kg) ---> aumentare
pressa 45° 3x8 @1.15' (210kg)
leg ext 6x12 12 11 10 10 10 @45'' (40kg)
standing leg curl 3x10 10 8 @1.15' (50kg)
leg curl 2x12 no rest (15kg)
calf mach 3x10 (50kg) @1.15'
sitting calf 2x50 (10kg) veloci

[lion91]

wo 19/10/11

rematore bilanciere 4x6(80kg) @1.45' --->aumentare
trazioni 3x8/6 (4kg) @1.45'
lat triangolo 4x12 11 10 8 (60kg) @1'
aperture ai cavi 3x14(10kg) @45''
hiperext 4x12(bw +10kg) @1'
curl manubri 3x6 (20kg) @1.3'
panca scot 3x12(22kg) @45''
abs corda 4xmax (68kg) @1.15'
inversi su panca incl 3x12/10 @30''

---------- Post added 20-10-2011 at 20:20:22 ---------- Previous post was 19-10-2011 at 21:03:30 ----------

wo 20/10/11

petto-spalle-tric
panca 4x5 @1.45 (80kg) p
anca inclinata 3x8 @1.15 (52kg)
peck deck 6x12 @45'' (30kg)
lento avanti manubri 3x10 @1.45' (18kg)
alz lat manubri 2x12(10kg) 2x8(12kg) @1.15'
disp macchina 3x6 @1.3'(120kg)
french press 3x12/10 @1'(24kg)
calf hack squat 3x10(70kg) ss sitting calf 3x12 (30kg) @1.15'

[lion91]

peso 15/10/11 70.4kg ---> -100g

peso 22/10/11 70.6kg ---> +200g

[lion91]

NUOVA SCHEDA
wo 24/10/11

panca piana 4(84kg) 4(84kg) 6(76kg) 8(72kg) @2' ---> aumentare tranne l ultima serie
panca inclinata MP 3x8 7 6 @1.3' (70kg)
dips 3x8 @1.15' (12kg)
chest incline 3x10 8 7 @1.15' (30kg)
croci panca piana cavi ss croci cavi inclinata 4x8/6(15kg) + 4x14(5kg) @1'
curl ez 5(46kg) 5(46kg) 8(40kg) 10(34kg) @1.45'
curl manubri su inclinata 3x10/8@ 1.15 (16kg)
curl corda 3x10 @1' (45kg)
curl cavi alti 3x15 @30'' (10kg) --->aumentare

[lion91]

wo 25/10/11

squat 4(125kg) 4(125kg) 6(115kg) 8(107kg) 10(101kg) @2'
pressa orizzontale 4x8/6 @1.3' (200kg) --->aumenta ripetizioni
leg ext 2x8(62kg) 2x12(42kg) 2x20(27kg) @1'
leg curl 12(45kg) 3x10 8 6(50kg) +scarico @1'
calf all hack squat ss sitting calf 4x10/8(140kg) + 4x12/10(30kg) @1.15'
abs corda 4xmax (68kg) @1.15' +scarico
inversi su panca incl 3x12/10 @30''

[lion91]

wo 27/10/11

lento avanti bil 6(54kg) 6(54kg) 8(46kg) 10(38kg) @1.45'
alz lat 4x6+6(14kg+10kg) @1.15' --->aumentare prime 2 serie
tirate al mento 3x10/8 @1.15' (40kg)
alz lat alla arnold 3x15 no rest (4kg)
panca stretta MP 6(78kg) 6(78kg) 8(68kg) 10(58kg) @1.45'
french press 3x10/8 @1.15' (30kg) --->aumentare
push down corda 3x10@ 1' (10kg) --->aumentare
push down monolat ai cavi 3x15 14 12 no rest (5kg)

[lion91]

wo 28/10/11

trazioni 3x5 @2' (bw+10kg) --->aumentare
lat avanti 3x10/8 @1.3' (70kg)
rematore bil 3x8 8 6 @1.3' (70kg)
t-bar macchina (presa stretta) 3x10 @1' (35kg) --->aumentare
pulldown corda 4x14/12 @45'' (15kg) ---> aumentare
stacchi gambe tese 4x10 10 14 14 @1' (50kg / 40kg)
aperture a 90° 4x max @1' (5kg)
calf macchina 4x14/12 @1'

---------- Post added at 10:23:17 ---------- Previous post was at 10:21:35 ----------

peso 22/10/11 70.6kg ---> +200g

peso 29/10/11 71kg ---> +400g

[lion91]

wo 31/10/11

panca piana 4(86kg) 4(86kg) 6(78kg) 8(72kg) @2'
panca inclinata MP 3x8 7 6 @1.3' (70kg)
dips 3x8 @1.15' (12kg)
chest incline 3x10 8 7 @1.15' (30kg)
croci panca piana cavi ss croci cavi inclinata 4x8/6(15kg) + 4x14(5kg) @1' --->aumentare 2kg
curl ez 5(46kg) 5(46kg) 8(40kg) 10(34kg) @1.45' ---> aumentare
curl manubri su inclinata 3x10 9 9@ 1.15 (16kg)
curl corda 3x10 @1' (45kg) --->aumentare
curl cavi alti 3x15 @30'' (12kg)

[lion91]

wo 03/11/11

squat 4(125kg) 4(125kg) 6(115kg) 8(105kg) 10(101kg) @2'
pressa orizzontale 4x8 @1.3' (200kg) --->aumenta ripetizioni
leg ext 2x8(62kg) 2x12(42kg) 2x20(27kg) @1' --->aumentare
leg curl 12(45kg) 3x10 8 6(50kg) +scarico @1'
calf all hack squat ss sitting calf 4x10/8(140kg) + 4x12/10(30kg) @1.15'
abs corda 4xmax (68kg) @1.15' +scarico
inversi su panca incl 3x12/10 @30''

[lion91]

wo 04/11/11

lento avanti bil 6(54kg) 6(54kg) 8(46kg) 10(38kg) @1.45'
alz lat 4x6+6(14kg+10kg) @1.15'
tirate al mento 3x10 10 9 @1.15' (40kg) --->aumentare
alz lat lente e controllate 3xmax (4kg) @30''
panca stretta MP 6(76kg) 6(76kg) 8(66kg) 10(56kg) @1.45'
french press 3x10/8 @1.15' (34kg)
push down corda 3x10@ 1' (12kg) --->aumentare
push down monolat ai cavi 3x15 14 12 no rest (5kg)

---------- Post added at 09:01:26 ---------- Previous post was at 09:00:30 ----------

peso 29/10/11 71kg ---> +400g

peso 05/11/11 71.1kg ---> +100g
Aumento di 50calorie la dieta a causa del brioschi

[lion91]

wo 05/11/11

trazioni 3x5 @2' (bw+12kg)
lat avanti 3x10/8 @1.3' (70kg)
rematore bil 3x8 8 6 @1.3' (70kg)
t-bar macchina (presa stretta) 3x10 @1' (36kg)
pulldown corda 4x14/12 @45'' (17kg) s
tacchi gambe tese 4x10 10 14 14 @1' (50kg / 40kg)
aperture a 90° 4x max @1' (5kg)
calf macchina 4x14/12 @1'


---------- Post added at 19:55:12 ---------- Previous post was at 19:53:52 ----------

wo 07/11/11

panca piana 4(86kg) 4(86kg) 6(78kg) 8(72kg) @2'
panca inclinata MP 3x8 7 6 @1.3' (70kg)
dips 3x8 @1.15' (12kg)
chest incline 3x10 8 7 @1.15' (30kg)
croci panca piana cavi ss croci cavi inclinata 4x8/6(15kg) + 4x14(7kg) @1'
curl ez 5(48kg) 5(48kg) 8(42kg) 10(36kg) @1.45'
curl manubri su inclinata 3x10 9 9@ 1.15 (16kg)
curl corda 3x10 @1' (45kg)
curl cavi alti 3x15 @30'' (12kg)

[lion91]

wo 09/11/11

squat 4(125kg) 4(125kg) 6(115kg) 8(105kg) 10(101kg) @2'
pressa orizzontale 4x8 @1.3' (200kg)
leg ext 2x8(62kg) 2x12(42kg) 2x20(27kg) @1'
leg curl 12(45kg) 3x10 8 6(50kg) +scarico @1'
calf all hack squat ss sitting calf 4x10/8(140kg) + 4x12/10(30kg) @1.15'
abs corda 4xmax (70kg) @1.15' +scarico
inversi su panca incl 3x12/10 @30''


---------- Post added 10-11-2011 at 20:19:18 ---------- Previous post was 09-11-2011 at 21:40:45 ----------

wo 10/11/11

lento avanti bil 6(54kg) 6(54kg) 8(46kg) 10(38kg) @1.45'
alz lat 4x6+6(14kg+10kg) @1.15'
tirate al mento 3x10 9 8 @1.15' (42kg)
alz lat lente e controllate 3xmax (4kg) @30''
panca stretta MP 6(76kg) 6(76kg) 8(66kg) 10(56kg) @1.45'
french press 3x10/8 @1.15' (34kg)
push down corda 3x10@ 1' (15kg)
push down monolat ai cavi 3x15 14 12 no rest (5kg)

[lion91]

wo 11/11/11

trazioni 3x5 @2' (bw+13kg)
lat avanti 3x10/8 @1.3' (70kg)
rematore bil 3x8 8 6 @1.3' (70kg)
t-bar macchina (presa stretta) 3x10 @1' (36kg)
pulldown corda 4x14/12 @45'' (17kg) s
tacchi gambe tese 4x10 10 14 14 @1' (50kg / 40kg)
aperture a 90° 4x max @1' (5kg)
calf macchina 4x14/12 @1'


---------- Post added at 08:58:08 ---------- Previous post was at 08:57:22 ----------

peso 05/11/11 71.1kg ---> +100g

peso 12/11/11 71.5kg ---> +400g

[lion91]

oggi ho iniziato la nuova scheda molto simile all' ultima con l unica differenza che ci sono ripetizioni più alte :
A(31)
panca piana manubri 4x10/8 @2'
panca inclinata manubri 3x12 10 8 @1.3'
dips 3x10 @1.15'
chest incline 3x12@1.15'
peck deck 4x16/14 @45’'
curl bilanciere dritto 4x10/8 @1.45'
curl manubri su inclinata 3x10@ 1.15
curl ex presa inversa 3x14/12 @1'
panca scot manubri 4x15 no rest
B (28)
squat 4x10/8 @2,15'
pressa 45° 4x10 @1.3'
pressa orizzontale 2x12 @1’
leg ext 2x10 2x16@1'
leg curl 3x8/6 @1.15'
leg curl in piedi 3x16/14 @45’’
calf machine 4x5+5+5+5 @1.15’
sitting calf 4x20 @45’’


C (28)
lento avanti manubri 4x10/8 @1.3'
alz lat da seduto 4x10@1.15'
tirate al mento 3x12 @1' (40kg)
alz lat macchina 3x15 @45’’
dips macchina 4x10/8@1.45'
french press 3x10 @1.15'
spinte manubrio sopra la testa 3x12@ 1'
push down supino 4x16/14 @45’’

D (30)
Lat avanti 4x10/8 @2’
Row4x10/8 @2’
Pulldown 3x12/10 @ 1.15’
Rematore manubrio con petto appoggiato supanca 3x12/10 @1.15’
Pulley 3x15 @ 1’
Hiperext 3x15 @45’’
Aperture ai cavi 2x10 2x15 @45’’
Ab macchina 4x12 @1’
+secondo es 4/5serie


---------- Post added at 20:40:59 ---------- Previous post was at 20:37:56 ----------

wo 14/11/11

panca piana manubri 4x10 10 8 6 @2' (30 32 32 32)
panca inclinata manubri 3x14 10 8 @1.3' (22 24 26)
dips 3x10 9 9 @1.15' (bw+10kg)
chest incline 3x12@1.15' (50 50 44)
peck deck 4x16/14 @45’' (25kg) --->aumentare
curl bilanciere dritto 4x10/8 @1.45' (34kg)
curl manubri su inclinata 3x10 10 8@ 1.15 (14kg)
curl ex presa inversa 3x14/12 @1' (20kg) --->aumentare
panca scot manubri 4x15 no rest (8kg)