NO PAIN NO GAIN...diario di lion

[lion91]

wo 27/12/11

panca piana bil 4x5 (82kg) 1.45'
panca incl mp 3x10 8 7 (66kg) @ 1.15'
dips 3x8 8 7 @1.15' (bw + 12kg)
chest incline 3x12 10 8 (60kg) @1'
peck deck 3x14/12(30kg) @45''
abs 2 esercizi

[lion91]

Ricomincio ad aggiornare il diario

Wo 09/01/11

squat 4x6 6 5 5 @2' (113kg)
panca 4x 6 6 4 4 @2' (82kg)
trazioni 4x 6 6 6 5 @2' (bw+8kg)
french press 4x 10 10 10 8 (38kg) @1.3'
sitting calf 3x10 8 10(60 60 50) @1.15'
calf machine 2x 8+8+8(45 35 25kg) @1'
abs ai cavi 4xmax(76kg) @1.15'

[lion91]

wo 11/01/12

squat 6x3 @2'
panca 6x3 @2'(84kg)
trazioni 6x3 @2'(11kg)
pulley 4x10/8(70kg) @1.3'
curl bil ez 4x10/8 (40kg) @1.3'

---------- Post added at 20:58:01 ---------- Previous post was at 20:54:38 ----------

wo 13/01/12

squat 4x6 (113kg) @2' --->aumentare
panca 4x6 6 5 5 (82kg) @2'
trazioni 4x6 (8kg) @2'
lento avanti bilanciere 4x10/8 @1.3' (40kg)
alzate lat 3x12/10 (12 12 10) @1.15'
leg curl in piedi 3x12/10 (12 12 12rip) (20kg) no rest --->aumentare
3serie abs

---------- Post added 14-01-2012 at 13:31:15 ---------- Previous post was 13-01-2012 at 20:58:01 ----------

peso 14/01/12 74kg

[lion91]

wo 16/01/12

squat 4x6 @2' (115kg) ---> aumentare
panca 4x 6 6 6 4 @2' (82kg)
trazioni 4x 6 6 6 5 @2' (bw+9kg)
french press 4x 10 10 10 8 (38kg) @1.3'
sitting calf 3x10 8 10(55) @1.15'
calf machine 2x 8+8+8(45 35 25kg) @1'
abs ai cavi 4xmax(76kg) @1.15'

[lion91]

wo 18/01/12

panca 6x3 @2'(84kg)
trazioni 6x3 @2'(12kg)
pulley 4x10 10 10 8(70kg) @1.3'
curl bil ez 4x10/8 (40kg) @1.3'


---------- Post added 21-01-2012 at 09:04:59 ---------- Previous post was 20-01-2012 at 16:58:45 ----------

peso 14/01/12 74kg

peso 21/01/12 74.2kg ---> +200g