NO PAIN NO GAIN...diario di lion

[lion91]

wo 16/11/10

Panca Piana 3x6(82.5kg) +doppio scarico 1x8+8(50kg 37.5kg)@2'
Panca 30 ° 3x10/8(24kg) @1.3'
dips gomiti larghi 2x10/12 @ 1.15'
croci panca30° cavi 2x6(7.5kg)+6(5kg)+6(2.5kg) x ogni blocchetto@ 1'
estensione con sbarra ai cavi a 90° 3x10/8(32.5kg)->aumentare in ss con push down corda 3x12(6.25kg)esecuzione very slow @1.3'
cardio 20'

---------- Post added 17-11-2010 at 21:13:36 ---------- Previous post was 16-11-2010 at 21:14:19 ----------

wo 17/11/10

stacco 5x4(120kg)@2' --->aumentare
trazioni prone 3x6(bw) +doppio scarico alla lat 6rip(65kg) 6rip(65kg)@2'
rematore bilanciere 3x8(63kg) in ss con pulley 3x8(35kg)@ 1.3'
ropes pulldown 3x8(10kg)+8(7.5kg) +8(6.25kg) @ 1.15 '
aperture ai cavi 3x6(5kg)+6(2.5kg)+6(1.25kg) @1' PC 3''
cardio 20'

[lion91]

wo 19/11/10
squat 3x6(102.5kg)--->aumentare +scarico(10ripx70kg)@2'
pressa orizzontale 2x10(150kg) RP(1° 7/7 2°5/5)--->aumentare @2 '
leg ext 3x8(30kg)+8(25kg)+8(20kg)@1'
leg curl seduto 3x12(35kg) con peak contraction 2"@ 1.3 '
calf pressa 3x12(80kg) @1'
sitting calf 2x8(27.5kg)+8(22.50kg)+8(17.5kg) @1'--->aumentare

---------- Post added 20-11-2010 at 09:00:12 ---------- Previous post was 19-11-2010 at 21:02:44 ----------

peso 13/11/10 72.3kg --->-200g

peso 20/11/10 74.3kg --->+2kg sinceramente non me lo so spiegare un aumento di questo genere...la dieta è quella della settimana scorsa.

[lion91]

wo 20/11/10

lento avanti manubri 3x8/6(26kg)@2'
shoulder press 2x8(42.5kg) 1°RP(6/5) 2°RP(5/5@2 '
alz lat 3x8(10kg)+8(8kg)+8(6kg)@ 1.3 '
curl manubri 3x8/6(18kg) @2'--->aumentare
curl sbarra dritta ai cavi 3x6(25kg)+6(20kg)+6(15kg) @1'
crunch machine 3x8/6(42.5kg)@1.3'
ab crunch 3x15 ss crunch inversi 3x10 @1.15'

---------- Post added at 16:13:42 ---------- Previous post was at 11:28:05 ----------

da domani aumento ancora le k/cal. Nei giorni ON 3100k/cal nei giorni off 2580

[lion91]

wo 23/11/10

Panca Piana 3x6(80kg) +doppio scarico 1x8+8(50kg 37.5kg)@2'
Panca 30 ° 3x10/8(24kg) @1.3'
dips gomiti larghi 2x10/12 @ 1.15'
croci panca piana cavi 2x6(7.5kg)+6(5kg)+6(2.5kg) x ogni blocchetto@ 1'
estensione con sbarra ai cavi a 90° 3x10/8(35kg)->aumentare(5kg) in ss con push down corda 3x12(6.25kg)--->aumentare esecuzione very slow @1.3'
cardio 20'

[lion91]

wo 24/11/10

stacco 5x4(122.5kg)@2'
trazioni prone 3x6(bw) +doppio scarico alla lat 6rip(62.5kg) 6rip(45kg)@2'
rematore bilanciere 3x8(63kg) in ss con pulley 3x8(35kg)@ 1.3'
ropes pulldown 3x8(10kg)+8(7.5kg) +8(6.25kg) @ 1.15 '
aperture ai cavi 3x6(5kg)+6(2.5kg)+6(1.25kg) @1' PC 3''
cardio 20'

[lion91]

peso 20/11/10 74.3kg --->+2kg sinceramente non me lo so spiegare un aumento di questo genere...la dieta è quella della settimana scorsa.

peso 26/11/10 73.9 --->-600g

---------- Post added at 20:55:16 ---------- Previous post was at 07:45:51 ----------

wo 26/11/10

squat 3x6(105kg)+scarico(10ripx70kg)@2'
pressa orizzontale 2x10(160kg) RP(1° 6/5 2°4/4)@2 '
leg ext 3x8(30kg)+8(25kg)+8(20kg)@1'
leg curl seduto 3x12(35kg) con peak contraction 2"@ 1.3 '
calf pressa 3x12(80kg) @1'
sitting calf 2x8(30kg)+8(25kg)+8(20kg) @1'
cardio 15'

[lion91]

wo 27/11/10

lento avanti manubri 3x8/6(26kg)@2'
shoulder press 2x8(45kg) 1°RP(5/4) 2°RP(4/3)@2 '
alz lat 3x8(10kg)+8(8kg)+8(6kg)@ 1.3 '
curl manubri 2x8/6(20kg) 1x7(18kg) @2'
curl sbarra dritta ai cavi 3x6(25kg)+6(20kg)+6(15kg) @1'
crunch machine 3x8/6(42.5kg)@1.3'
ab crunch 3x15 ss crunch inversi 3x10 @1.15'

[lion91]

Da ieri ho diminuito le k/cal di 400, ora sono nei giorni ON 2700k/cal negli OFF 2200 k/cal

wo 30/11/10

Panca Piana 3x6(80kg) +doppio scarico 1x8+8(50kg 37.5kg)@2'
Panca 30 ° 3x10 8 8(24kg) @1.3'
dips gomiti larghi 2x12 10 @ 1.15'
croci panca piana cavi 2x6(7.5kg)+6(5kg)+6(2.5kg) x ogni blocchetto@ 1'
estensione con sbarra ai cavi a 90° 3x10/8(40kg)in ss con push down corda 3x12(6.25kg)esecuzione very slow @1.3'

[lion91]

wo 1/12/10

stacco 5x4(125kg)@2'
trazioni prone 3x6(bw) +doppio scarico alla lat 6rip(62.5kg) 6rip(45kg)@2'
rematore bilanciere 3x8(63kg) in ss con pulley 3x8(35kg)@ 1.3'
ropes pulldown 3x8(10kg)+8(7.5kg) +8(6.25kg) @ 1.15 '
aperture ai cavi 3x6(5kg)+6(2.5kg)+6(1.25kg) @1' PC 3''
alzate laterali 3x10/8@1'

---------- Post added 02-12-2010 at 14:43:09 ---------- Previous post was 01-12-2010 at 20:56:45 ----------

peso 26/11/10 73.9 --->-600g

peso 02/12/10 73.5kg ---> -400g

[lion91]

wo 04/12/10

squat 5x5 @1.45' (100kg)
affondi bilanciere 3x10(30kg)@1'
leg curl seduto 5x6 @1.15'(52.5kg)
calf pressa 3x12 @1' (80kg)
curl bil ez 3x6(40.5kg) @1.3'
curl sbarra ai cavi 3x12(20kg) @1'

[lion91]

peso 02/12/10 73.5kg ---> -400g

peso 05/12/10 73.4kg ---> -100g

[lion91]

wo 06/12/10

Panca piana 4x6/5 @1.45'(75kg)
Dips 3x10/8 @1.3’(bw+5kg) --->aumentare
Panca inclinata manubri 3x12/10 @1.15’(20kg)
Chest press 2x10 @1’(50kg)
Croci ai cavi 30° 4x14/12 @45’’(3.75kg)

Curl bilanciere ez 3x6/5 @1.3’(40.5kg)--->aumentare
Curl alternati manubri 3x10/8 @1.15’(14kg)
Hammer curl 3x10 @1.15’(12kg)
Panca scot 3x14/12 @1’(20.5kg)

---------- Post added at 21:27:17 ---------- Previous post was at 14:30:19 ----------

wo 07/12/10


Squat 5x5@ 1.45’(102.5kg) --->aumentare
Pressa orizzontale 3x8@ 1.3’(180kg)
Affondi bilanciere 3x8 @1’(35kg)
Leg ext 3x14/12@ 45’’(30kg)
Leg curl seduto 5x6 @1.15’(50kg)--->aumentare
Leg curl in piedi monolat 2x15 no rest(25kg)
Calf pressa 3x5(110kg)+5(100kg)+5(90kg) @1.3’
sitting calf 3x8(25kg)+8(20kg)+8(15kg) @45'
ab crunch 3x8(16kg) @1.3'
crunch gambe alte 3xmax @1'
plank 3xmax

[lion91]

wo 10/12/10

Lento avanti bilanciere 3x8 @1.45’ (48kg) --->aumentare
Arnold press 3x10/8@ 1.15’ (14kg)
Alzate laterali seduto 4x 8(12kg) 10(10kg) 10(10kg) 12(8kg) + ultima stripping @ 1’ --->aumentare
Tirate al mento ai cavi 3x10 (30.5kg)--->aumentare ss scrollate manubri 3x12(18kg) @1.15’

Push down 3x6/5(37.5kg) @1.3’
Panca stretta al multipower 3x8@ 1.15’ (65kg)
Estensioni corda a 90° 3x12/10 @1’ (27kg)
Tricipiti carrucola monolat 3x15(3.75kg) no rest

---------- Post added 11-12-2010 at 13:03:43 ---------- Previous post was 10-12-2010 at 21:42:24 ----------

peso 05/12/10 73.4kg ---> -100g

peso 11/12/10 74.6kg ---> +1.2kg

---------- Post added 12-12-2010 at 09:47:23 ---------- Previous post was 11-12-2010 at 13:03:43 ----------

wo 12/12/10

Stacco 2x4(130kg) 2x6(120kg) @2’
Trazioni 3x8/6@1.45’ (bw)
Lat supina 3x8/10 @1.3’ (67.5kg)
Rematore bilanciere prone 3x6 @1.3’ (58kg)
Low row 3x10@ 1.15’ (50kg)
Lat triangolo 2x12/10 @1’ (60kg)
Ropes pulldown 3x15 @45’’ (7.5kg)

Upper back 3x10 @1.15’ (37.5kg)
Aperture cavi 3x15 @45’’ (3.75kg)

[lion91]

wo 14/12/10

Panca piana 4x6/5 @1.45'(75kg)
Dips 3x10/8 @1.3’(bw+6.25kg)
Panca inclinata manubri 3x12 11 10 @1.15’(20kg)
Chest press 2x10 @1’(50kg)
Croci ai cavi 30° 4x14 @45’’(2.5kg) --->aumentare

Curl bilanciere ez 3x6 6 5 @1.3’(42.5kg)
Curl alternati manubri 3x10 9 9 @1.15’(14kg)
Hammer curl 3x10 @1.15’(12kg) --->aumentare
Panca scot 3x14 12 10 @1’(20.5kg)

[lion91]

wo 15/12/10

Squat 5x5@ 1.45’(105kg)
Pressa orizzontale 3x8@ 1.3’(180kg) --->aumentare
Affondi bilanciere 3x8 @1’(35kg)
Leg ext 3x14@ 45’’(30kg) --->aumentare
Leg curl seduto 5x6 @1.15’(52.5kg)--->aumentare
Leg curl in piedi monolat 2x15 no rest(25kg)
Calf pressa 3x5(110kg)+5(100kg)+5(90kg) @1.3’
sitting calf 3x8(25kg)+8(20kg)+8(15kg) @45'
ab crunch 3x10(16kg) @1.3' --->aumentare
crunch classico 3xmax @1'
plank 3xmax @30''