NO PAIN NO GAIN...diario di lion

[lion91]

wo 16/11/11

squat 4x10/8 @2,15' (107kg)
pressa 45° 4x10/8 @1.3' (190kg)
pressa orizzontale 2x12 @1.15’ (170kg)
leg ext 2x10 2x16@ 1' (55kg 25kg)
leg curl 3x8/6 @1.15' (55kg)
leg curl in piedi 3x16/14 @45’’ (10kg)
calf machine 4x5+5+5+5 @1.15’ (70 60 50 40)
sitting calf 4x20/18 @45’’ (25kg)


---------- Post added 17-11-2011 at 20:53:48 ---------- Previous post was 16-11-2011 at 20:56:14 ----------

wo 17/11/11

lento avanti manubri 4x10/8 @1.3' (22kg)
alz lat da seduto 4x12@ 1.15' (10kg) ---> aumentare e fare 4x10
tirate al mento 3x12 @1' (24kgkg) ---> aumentare
alz lat macchina 3x15 @45’’ (20kg)
dips macchina 3x10/8@ 1.45' (120kg)
french press 3x10 @1.15' (30kg) ---> aumentare
macchina push down sopra la testa 3x12@ 1' (25kg)
push down supino monolat 4x16/14 @45’’

---------- Post added 18-11-2011 at 20:20:55 ---------- Previous post was 17-11-2011 at 20:53:48 ----------

wo 18/11/11

Lat avanti 4x10 9 9 8 @2’ (75kg)
Row machine 4x10/8 @2’(75kg) ---> aumentare
Pulldown macchina 3x12/10 @ 1.15’ (80kg)
Rematore manubrio con petto appoggiato supanca 3x12/10 @1.15’ (16kg)
Pulley 3x15 @ 1’ (50kg) +scarico
Hiperext 3x15 @45’’ (8kg)
Aperture ai cavi 2x10 2x15 @45’’ (15kg 10kg)
Ab macchina 4x14 13 13 12 @1’ (52kg)
crunch a terra con peso ss crunch inversi 3xmax @ 45''

---------- Post added 19-11-2011 at 07:52:53 ---------- Previous post was 18-11-2011 at 20:20:55 ----------

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

peso 19/11/11 72.8 kg ---> +1.3kg

[lion91]

wo 21/11/11

panca piana manubri 4x10 10 8 8 @2' (30 32 32 32)
panca inclinata manubri 3x12 11 10 @1.3' (24)
dips 3x10 9 9 @1.15' (bw+10kg)
chest incline 3x12@1.15' (50 50 44)
peck deck 4x16 14 12 15 @45’' (30 30 30 25kg)
curl bilanciere dritto 4x10/8 @1.45' (34kg)
curl manubri su inclinata 3x10@ 1.15 (14kg) --->aumenta reps
curl ex presa inversa 3x14/12 @1' (24kg)
panca scot manubri 4x15 no rest (8kg)

[lion91]

wo 23/11/11

squat 4x10/8 @2,15' (107kg)
pressa 45° 4x10/8 @1.3' (190kg)
pressa orizzontale 2x12/10 @1.15’ (170kg)
leg ext 2x10 2x16@ 1' (55kg 25kg)
leg curl 3x8 8 6 @1.15' (55kg)
leg curl in piedi 3x16/14 @45’’ (10kg)
calf machine 4x5+5+5+5 @1.15’ (70 60 50 40)
sitting calf 4x20/18 @45’’ (25kg)

[lion91]

wo 24/11/11

lento avanti manubri 4x10 10 9 8 @1.3' (22kg)
alz lat da seduto 4x12@ 1.15' (12 12 12 10kg)
tirate al mento 3x12 @1' (36kg)
alz lat macchina 3x18 16 14 @45’’ (20kg)
dips macchina 3x10/8@ 1.45' (120kg)
french press 3x10 @1.15' (32kg)
macchina push down sopra la testa 3x12@ 1' (25kg)
push down supino monolat 4x16/14 @45’’

[lion91]

wo 26/11/11

Lat avanti 4x10 9 9 8 @2’ (75kg)
Row machine 4x10/8 @2’(80kg) ---> aumentare
Pulldown macchina 3x12/10 @ 1.15’ (80kg)
Rematore manubrio con petto appoggiato supanca 3x12/10 @1.15’ (16kg)
Pulley 3x15 @ 1’ (50kg) +scarico
Hiperext 3x15 @45’’ (8kg)
Aperture ai cavi 2x10 2x15 @45’’ (15kg 10kg)
Ab macchina 4x14 13 13 12 @1’ (52kg)
crunch a terra con peso ss crunch inversi 3xmax @ 45''


---------- Post added at 13:21:55 ---------- Previous post was at 13:20:21 ----------

peso 19/11/11 72.8 kg ---> +1.3kg

peso 26/11/11 72.8kg uguale alla settimana scorsa

[lion91]

CAMBIO SCHEDA - multifrequenza braccia e monofrequenza gli altri gruppi muscolari

wo 28/11/11

panca piana bilanciere 4x8 8 6 6 @ 1.45' (76kg)
croci ai cavi su inclinata 4x12/10 @ 1'(15kg) scarico croci su piana 5kg
lento manubri 3x12 10 8 (20) @1.3'
alzate laterali seduto 4x 12 12 10 11 (12 12 12 10kg) @1' +scarico 6kg
french press 4x10 9 8 8 (36kg) @1.3'
push down corda 4x14 (10kg) @1'

[lion91]

wo 29/11/11

trazioni 4x6 (bw+10kg) @1.45'
rematore manubrio 4x8/6 @1.3' (38kg)
lat prona 3x12/10 (67kg) @1'
row machine presa larga 3x13/12 @1' (50kg) + scarico peck deck inversa (15kg)
curl bilanciere dritto 4x10/8 (32kg) @1.3'
panca scot 4x14/12 (22kg) @1'

[lion91]

wo 01/12/11

squat 5x8 7 6 6 5 @ 1.45' (111kg) +scarico 85kg x 12rip
leg ext 3x12/10 (55kg) @1'
stacco rumeno 4x8/6 (85kg) @1.3'
leg curl 2x12 (40kg) @45''
calf hack squat 3x10/8 (160kg) @1.15'
sitting calf 3x15 (35kg) @45''

[lion91]

wo 02/12/11

dips macchina 3x7/6 @1.45' (120kg)
estensioni manubrio sopra la testa 3x10/8 @1.15' (32kg)
push down 3x12/10 @1' (30kg)
push down inversi monolat 2xmax (7kg) no rest
curl ez 3x7/6 (46kg) --->aumentare @1.45'
curl manubrio su inclinata 3x10/8 (16 16 14kg) @1.15'
panca scot manubri 3x15 no rest (8kg)
abs 6serie

---------- Post added at 13:43:14 ---------- Previous post was at 13:42:04 ----------

peso 26/11/11 72.8kg

peso 03/12/11 72.7kg ---> -100g Oggi aumento le calorie! 2850

[lion91]

wo 05/12/11

panca piana bilanciere 4x8 8 6 6 @ 1.45' (76kg)
croci ai cavi su inclinata 4x12 12 10 10 @ 1'(15kg) scarico croci su piana 5kg
lento manubri 3x12 10 8 (20) @1.3'
alzate laterali seduto 4x 12 12 10 14 (12 12 12 10kg) @1' +scarico 6kg
french press 4x10 9 9 9 (36kg) @1.3'
push down corda 4x14 12 14 13 (12 12 10 10kg) @1'

[lion91]

wo 06/12/11

trazioni 4x6 (bw+10kg) @1.45'
rematore manubrio 4x8 8 7 7 @1.3' (38kg)
lat prona 3x12 10 9 (67kg) @1'
row machine presa larga 3x13/12 @1' (50kg) + scarico peck deck inversa (15kg) --->aumentare
curl bilanciere dritto 4x10 9 8 8 (32kg) @1.3'
panca scot 4x14/12 (22kg) @1' ---> aumentare

---------- Post added 07-12-2011 at 20:33:19 ---------- Previous post was 06-12-2011 at 21:10:25 ----------

wo 07/12/11

squat 5x8 7 7 6 6 @ 1.45' (111kg) +scarico 85kg x 12rip
leg ext 3x12/10 (55kg) @1'
stacco rumeno 4x8/6 (85kg) @1.3'
leg curl 2x12 (40kg) @45'' --->aumentare
calf hack squat 3x10/8 (160kg) @1.15'
sitting calf 3x15 (35kg) @45''

[lion91]

wo 09/12/11

dips macchina 3x7/6 @1.3' (120kg)
estensioni manubrio sopra la testa 3x10/8 @1.15' (32 36 36kg)
push down 3x12 11 11 @1' (30kg)
push down inversi monolat 2xmax (7kg) no rest
curl ez 3x7 7 6 (48kg) @1.45'
curl manubrio su inclinata 3x10/8 (16 16 14kg) @1.15'
panca scot manubri 3x15 no rest (8kg)
abs 6serie


---------- Post added 10-12-2011 at 09:44:09 ---------- Previous post was 09-12-2011 at 20:57:01 ----------

peso 03/12/11 72.7kg ---> -100g

peso 10/12/11 73.8kg ---> +1.1kg

[lion91]

wo 12/12/11

panca piana bilanciere 4x8 8 6 6 @ 1.45' (76kg)
croci ai cavi su inclinata 4x14 12 12 10 @ 1'(15kg) scarico croci su piana 5kg
lento manubri 3x12 10 8 (20) @1.3'
alzate laterali seduto 4x 14 12 11 10 (12kg) @1' +scarico 6kg
french press 4x10 9 9 9 (36kg) @1.3'
push down corda 4x14 12 14 13 (12 12 10 10kg) @1'

---------- Post added at 20:33:16 ---------- Previous post was at 20:31:54 ----------

wo 13/12/11


trazioni 4x6 (bw+10kg) @1.45'
rematore manubrio 4x8 8 8 6@1.3' (40 42 42 42kg)
lat prona 3x12 10 9 (67kg) @1'
row machine presa larga 3x13/12 @1' (50kg) + scarico peck deck inversa (15kg)
curl bilanciere dritto 4x10 9 8 8 (32kg) @1.3'
panca scot 4x14/12 (24kg) @1'

[lion91]

wo 16/12/11

squat 5x8 8 8 7 6 @ 1.45' (111kg) +scarico 85kg x 12rip
leg ext 3x12/10 (55kg) @1'
stacco rumeno 4x8/6 (85kg) @1.3'
leg curl 2x12 (40kg) @45''
calf hack squat 3x10/8 (160kg) @1.15'
sitting calf 3x15 (35kg) @45''

---------- Post added 17-12-2011 at 09:31:49 ---------- Previous post was 16-12-2011 at 14:21:10 ----------

wo 16/12/11

dips macchina 3x7/6 @1.3' (120kg)
estensioni manubrio sopra la testa 3x11 11 8 @1.15' (32 36 36kg)
push down 3x12 12 11 @1' (30kg)
push down inversi monolat 2xmax (7kg) no rest
curl ez 3x7 7 6 (48kg) @1.45'
curl manubrio su inclinata 3x10/8 (16 16 14kg) @1.15'
panca scot manubri 3x15 no rest (8kg)
abs 6serie


---------- Post added at 09:33:01 ---------- Previous post was at 09:31:49 ----------

peso 10/12/11 73.8kg ---> +1.1kg

peso 17/12/11 73.8 rimasto invariato. Ora per qualche giorno faccio uno scarico passivo, sento di averne bisogno!

[lion91]

Questa settimana solo 2 allenamenti, senza nessuna pretesa. Si rinizia dalla prossima settimana!