NO PAIN NO GAIN...diario di lion

[lion91]

wo 17/12/10

Lento avanti bilanciere 3x8 7 7 @1.45’ (50.5kg)
Arnold press 3x10/8@ 1.15’ (14kg)
Alzate laterali seduto 4x 8(14kg) 10(12kg) 10(12kg) 12(10kg) + ultima stripping @ 1’ --->aumentare
Tirate al mento ai cavi 3x10 (33kg) ss scrollate manubri 3x12(18kg) @1.15’

Push down 3x6/5(37.5kg) @1.3’ --->aumentare
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 18-12-2010 at 08:53:18 ---------- Previous post was 17-12-2010 at 21:09:00 ----------

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

peso 18/12/10 74.6 ---> uguale alla settimana scorsa

[lion91]

wo 18/12/10

Stacco 2x4(130kg) 2x6(120kg) @2’
Trazioni 3x8/6@1.45’ (bw)
Lat supina 3x10 108 @1.3’ (67.5kg)
Rematore bilanciere supine 3x6 @1.3’ (58kg) --->aumentare
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) --->aumentare
Aperture cavi 3x15 @45’’ (3.75kg)

[lion91]

wo 20/12/10

Panca piana 4x6 @1.45'(75kg) --->aumentare
Dips 3x10 9 9 @1.3’(bw+6.25kg)
Panca inclinata manubri 3x12 12 10 @1.15’(20kg)
Chest press 2x10 @1’(50kg)
Croci ai cavi 30° 4x14 14 13 12 @45’’(3.75kg)

Curl bilanciere ez 3x6 6 5 @1.3’(42.5kg)
Curl alternati manubri 3x10 9 9 @1.15’(14kg)
Hammer curl 3x10 10 8 @1.15’(14kg)
Panca scot 3x14 12 10 @1’(20.5kg)

---------- Post added 21-12-2010 at 21:17:41 ---------- Previous post was 20-12-2010 at 21:37:14 ----------

wo 21/12/10

Squat 5x5@ 1.45’(105kg)
Pressa orizzontale 3x8@ 1.3’(190kg) --->aumentare
Affondi bilanciere 3x8 @1’(35kg)
Leg ext 3x14@ 45’’(32.5kg) --->aumentare
Leg curl seduto 5x6 @1.15’(55kg)--->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(20kg) @1.3'
crunch inverso 3xmax @1'
plank 3xmax @30''

---------- Post added 22-12-2010 at 20:38:19 ---------- Previous post was 21-12-2010 at 21:17:41 ----------

wo 22/12/10

Lento avanti bilanciere 3x8 7 7 @1.45’ (50.5kg)
Arnold press 3x10/8@ 1.15’ (14kg)
Alzate laterali seduto 4x 8(16kg) 10(14kg) 10(12kg) 12(10kg) + ultima stripping @ 1’
Tirate al mento ai cavi 3x10 (33kg)--->aumentare ss scrollate manubri 3x12(18kg) @1.15’

Push down 3x6/5(40kg) @1.3’ --->aumentare
Panca stretta al multipower 3x8@ 1.15’ (65kg)
Estensioni corda a 90° 3x12 12 10 @1’ (26.25kg)
Tricipiti carrucola monolat 3x15(3.75kg) no rest

[lion91]

wo 23/12/10

Stacco 2x4(130kg) 2x6(120kg) @2’
Trazioni 3x8/6@1.45’ (bw)
Lat supina 3x10 @1.3’ (67.5kg)
Rematore bilanciere supine 3x6 @1.3’ (65.5kg) --->aumentare
Low row 3x10@ 1.15’ (50kg)
Lat triangolo 2x12/10 @1’ (60kg)
Ropes pulldown 3x15 @45’’ (7.5kg)

Upper back 3x10 @1.15’ (40kg) --->aumentare
Aperture cavi 3x15 @45’’ (3.75kg)

---------- Post added at 13:20:08 ---------- Previous post was at 13:18:01 ----------

wo 27/12/10

Panca piana 4x6 6 6 5 @1.45'(77.5kg)
Dips 3x10 @1.3’(bw+6.25kg) --->aumentare
Panca inclinata manubri 3x12 @1.15’(20kg) --->aumentare
Chest press 2x10 @1’(50kg)
Croci ai cavi 30° 4x14 14 14 12 @45’’(3.75kg)

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

---------- Post added at 21:06:28 ---------- Previous post was at 13:20:08 ----------

wo 28/12/10

Squat 5x5@ 1.45’(105kg) --->aumentare
Pressa orizzontale 3x 10 9 6@ 1.3’(190kg)
Affondi bilanciere 3x8 @1’(35kg)
Leg ext 3x14 14 12@ 45’’(35kg)
Leg curl seduto 5x6 @1.15’(57.5kg)--->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) @1'
ab crunch 3x10(20kg) @1.3' ---> aumentare
crunch classico 3xmax @1'
plank 3xmax @30''

---------- Post added 29-12-2010 at 21:00:14 ---------- Previous post was 28-12-2010 at 21:06:28 ----------

wo 29/12/10

Lento avanti bilanciere 3x8 8 7 @1.45’ (50.5kg)
Arnold press 3x10/8@ 1.15’ (14kg)
Alzate laterali seduto 4x 8(16kg) 10(14kg) 10(12kg) 12(10kg) + ultima stripping @ 1’
Tirate al mento ai cavi 3x10 (35.5kg)--->aumentare ss scrollate manubri 3x12(18kg) @1.15’

Push down 3x6/5(41.25kg) @1.3’
Panca stretta al multipower 3x8@ 1.15’ (65kg)
Estensioni corda a 90° 3x12 12 10 @1’ (26.25kg)
Tricipiti carrucola monolat 3x15(3.75kg) no rest

---------- Post added 30-12-2010 at 20:49:34 ---------- Previous post was 29-12-2010 at 21:00:14 ----------

wo 30/12/10

Stacco 2x4(130kg) 2x6(120kg) @2’
Trazioni 3x8/6@1.45’ (bw)
Lat supina 3x10 @1.3’ (67.5kg) --->aumentare
Rematore bilanciere supine 3x6 @1.3’ (68kg)
Low row 3x10@ 1.15’ (50kg) --->aumentare
Lat triangolo 2x12/10 @1’ (60kg)
Ropes pulldown 3x15 @45’’ (7.5kg)

Upper back 3x10 @1.15’ (42.5kg)
Aperture cavi 3x15 @45’’ (3.75kg)

---------- Post added at 20:51:08 ---------- Previous post was at 20:49:34 ----------

peso 18/12/10 74.6 ---> uguale alla settimana scorsa

peso 30/12/10 75.1kg --->+0.5kg

[lion91]

wo 03/01/11

Panca piana 4x6 6 6 5 @1.45'(77.5kg)
Dips 3x10 @1.3’(bw+7.5kg) --->aumentare
Panca inclinata manubri 3x12 12 10 @1.15’(22kg)
Chest press 2x10 @1’(50kg)
Croci ai cavi 30° 4x14 14 14 12 @45’’(3.75kg)

Curl bilanciere ez 3x6 6 5 @1.3’(42.5kg)
Curl alternati manubri2x10 8(16kg) 1x9(14kg) @1.15’
Hammer curl 3x10@1.15’(14kg)
Panca scot 3x14 12 10 @1’(20.5kg)

[lion91]

wo 04/01/11

Squat 5x5@ 1.45’(107.5kg)
Pressa orizzontale 3x 10 9 8@ 1.3’(190kg)
Affondi bilanciere 3x8 @1’(35kg)
Leg ext 3x14 14 12@ 45’’(35kg)
Leg curl seduto 5x6 @1.15’(60kg)
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) @1'
ab crunch 3x10(22kg) @1.3'
crunch classico 3xmax @1'
plank 3xmax @30''

---------- Post added 05-01-2011 at 20:59:37 ---------- Previous post was 04-01-2011 at 21:23:52 ----------

wo 05/01/11


Lento avanti bilanciere 3x8 8 7 @1.45’ (50.5kg)
Arnold press 3x10/8@ 1.15’ (14kg)
Alzate laterali seduto 4x 8(16kg) 10(14kg) 10(12kg) 12(10kg) + ultima stripping @ 1’
Tirate al mento ai cavi 3x10 (35.5kg) in ss 3x12(18kg) @1.15’

Push down 3x6(42.5kg) @1.3’
Panca stretta al multipower 3x8@ 1.15’ (65kg)
Estensioni corda a 90° 3x12 12 10 @1’ (26.25kg)
Tricipiti carrucola monolat 3x15(3.75kg) no rest

[lion91]

peso 30/12/10 75.1kg --->+0.5kg

peso 07/12/10 75.6 --->+0.5kg

---------- Post added at 21:11:59 ---------- Previous post was at 11:50:32 ----------

wo 07/01/11


Stacco 2x4(130kg) 2x6(120kg) @2’
Trazioni 3x8/6@1.45’ (bw)
Lat supina 3x10 @1.3’ (68.75kg)
Rematore bilanciere supine 3x6 @1.3’ (68kg)
Low row 3x10@ 1.15’ (52.5kg)
Lat triangolo 2x12/10 @1’ (60kg)
Ropes pulldown 3x15 @45’’ (7.5kg)

Upper back 3x10 @1.15’ (42.5kg)
Aperture cavi 3x15 @45’’ (3.75kg)

[lion91]

Da oggi ho cambiato la dieta!! ora sto in normocalorica per un mese con l obiettivo di sistemare un po la bf che ultimamente è aumentata parecchio... Eccola:


MEDIA 2275KCAL
GIORNI ON 2455
PRO 225
CARBO 247
FAT 63
COLAZIONE(pro 43g carbo 60 fat 8)
Pan bauletto grano duro 118g (15pro 10fat 57carbo)
Marmellata sz zucchero 73g (28carbo)
Succo 100% 200ml 20 carbo
Whey 45g (33pro 1fat 1 carbo)
PRANZO(pro 53g carbo 3 fat 23)
Carne 207g 20pro 2fat
Olio evo 12g
Noci 27g (16fat 6pro 3carbo
PRE-WO(pro 51g carbo 61g fat 1)
Riso integrale 85g (6pro 61carbo 1fat
Albumi 400g 39pro
POST-WO(pro 4g carbo 50g)
4g bcaa
54g vitargo
CENA(pro 49 carbo 49 fat 5)
Riso bianco 62g(5 pro carbo 49)
Petto di pollo200( 44 pro 5fat)
PRE-NANNA(pro 24 fat 21)
Parmigiano reggiano 72g (24pro 21fat)

GIORNI OFF 2037 KCAL
PRO 224
CARBO 130
FAT 69

COLAZIONE(pro 47 carbo 116g fat 6)
Pan bauletto 77g (pro 7carbo 37 fat 5)
Marmellata sz zucchero 39( carbo 17g
Succo 100% 100ml (10carbo)
Whey 44g (33pro 1fat 2 carbo)
PRANZO(pro 48 carbo 61 fat 7)
Riso integrale 82g(8pro carbo 60
Petto di pollo 230g (pro 59 fat 4

Noci 14g(pro 3g carbo 1 fat 8
SPUNTINO(pro 49 carbo 3 fat 26)
Carne 188g(pro 43 fat 2
Noci 25g(pro 6g carbo 3 fat 15
Olio evo 10g
CENA(pro 45 fat 14)
Albumi 410g (34g pro
Olio evo 14g
PRE-NANNA(pro 20 fat 114)
60g parmigiano reggiano (14pro 14fat

---------- Post added at 21:07:09 ---------- Previous post was at 21:04:28 ----------

wo 10/01/11


Panca Piana 3x6(80kg) terza RP(3/2rip)@2'
Panca 30 ° manubri 3x10@1.45' (24kg) --->aumentare
dips gomiti larghi 2x12 @ 1.3 ' --->aumentare
Cross over ai cavi 2x6(10kg)+6(7.5kg)+6(5kg)@ 1'
french pressa 3x8/6(32.5kg) in ss push down triangolo 3x10/8(25kg) @1.3'
cardio 20'

---------- Post added 11-01-2011 at 20:43:41 ---------- Previous post was 10-01-2011 at 21:07:09 ----------

wo 11/01/11


stacco 3x5 (125kg)+slide(80kgx8reps) @2.15’
lat avanti 3x6(77.5kg) seconda doppia slide(6(62.5kg)+6(42.5kg) @2'
rematore bilanciere 3x8(63kg) + slide pulley(12repsx30kg)--->aumentare@ 2 '
pulldown braccia tese 3x8(15kg) +8(12.5kg) +8(10kg)@ 1.15'
aperture ai cavi 3x6(7.5kg)+6(5kg)+6(3.75kg) @1.15'
cardio 20 '

[lion91]

wo 15/01/11


squat 3x6(107.5kg) Ultima RP(3/2)@2'
pressa 45° 2x10(220kg) 1RP(7/6) 2RP(5/4) @2 '
leg ext 3x8(25kg)+8(20kg)+8(15kg)@1'
leg curl 4x6(52.5kg)@ 1'
calves al multipower 3x12 @R60"
sitting calf 2x8+8+8 stripping @1'
Abmoninal machine 3x10/8(37.5kg) @1.3’ --->aumentare 5kg
Crunch inversi appesi 3x10/8 ss ab crunch 3x8/6 @1.15’

---------- Post added at 20:30:57 ---------- Previous post was at 10:56:54 ----------

wo 17/01/11

Panca Piana 3x6(80kg) terza RP(3/1rip)@2'
Panca 30 ° manubri 3x10/8@1.45' (26kg)
dips gomiti larghi 2x12/10 @ 1.3 '(bw+3.75)
Cross over ai cavi 2x6(10kg)+6(7.5kg)+6(5kg)@ 1'
french press 3x8/6(32.5kg) in ss push down triangolo 3x10/8(25kg) @1.3'
cardio 20'

---------- Post added 18-01-2011 at 13:10:49 ---------- Previous post was 17-01-2011 at 20:30:57 ----------

peso 07/01/11 75.6 --->+0.5kg

peso 18/01/11 74.8 ---> -800g

---------- Post added at 20:52:21 ---------- Previous post was at 13:10:49 ----------

wo 18/01/11

stacco 3x5 (125kg)+slide(80kgx8reps) @2.15’
lat avanti 3x6(77.5kg) seconda doppia slide(6(62.5kg)+6(42.5kg) @2'
rematore bilanciere 3x8(63kg) + slide pulley(8repsx35kg)@ 2 '
pulldown braccia tese 3x8(15kg) +8(12.5kg) +8(10kg)@ 1.15'
aperture ai cavi 3x6(7.5kg)+6(5kg)+6(3.75kg) @1.15'

[lion91]

wo 20/01/11


Lento manubri 3x6(26kg) +scarico(18kg) @2'
shoulder press 2x10(40kg) 1RP(6/4) 2RP(5/4)@2 '
alz lat 3x8(10kg)+8(8kg)+8(6kg) @ 1.3 '
curl bilanciere dritto 3x8(38kg) @2' +scarico (6repsx28kg)
panca scot 2x6(28kg)+6(23kg)+6(18kg) 1x6(25.5kg)+6(20.5kg)+6(15.5kg) @1.15'
cardio 20'

[lion91]

wo 21/01/11


squat 3x6(107.5kg) Ultima RP(3/2)@2'
pressa 45° 2x10(220kg) 1RP(7/6) 2RP(5/4) @2 '
leg ext 3x8(25kg)+8(20kg)+8(15kg)@1'
leg curl 4x6(52.5kg)@ 1'
calves al multipower 3x12(80kg) @R60"
sitting calf 2x8(25kg)+8(20kg)+8(15kg) @1'--->aumentare
Abmoninal machine 3x10/8(42.5kg) @1.3’
Crunch inversi appesi 3x10/8 ss ab crunch 3x8/6 @1.15’

[lion91]

wo 24/01/11

Panca Piana 3x6(80kg) terza RP(3/1rip)@2'
Panca 30 ° manubri 3x10 10 8@1.45' (26kg)
dips gomiti larghi 2x12/11 @ 1.3 '(bw+3.75)
Cross over ai cavi 2x6(10kg)+6(7.5kg)+6(5kg)@ 1'
french press 3x8/6(32.5kg) in ss push down triangolo 3x10/8(25kg) @1.3'
cardio 20'

---------- Post added at 20:48:33 ---------- Previous post was at 20:47:31 ----------

Oggio ho anche modificato un po la dieta, abbassandola di 200 k/cal:

MEDIA 2143KCAL
GIORNI ON 2337
PRO 244
CARBO 212
FAT 57
COLAZIONE(pro 40g carbo 90 fat 6)
Pan bauletto grano duro 92g (8pro 6fat 44carbo)
Marmellata sz zucchero 58g (23carbo)
Succo 100% 100ml 10 carbo
Whey 45g (33pro 1fat 1 carbo)
PRANZO(pro 53g carbo 3 fat 23)
Carne 207g 47pro 3fat
Olio evo 12g
Noci 27g (16fat 6pro 3carbo
PRE-WO(pro 48g carbo 52g fat 1)
Riso integrale 71g (5pro 52carbo 1fat
Albumi 400g 44pro
CENA(pro 57 carbo 79 fat 5)
Riso bianco 99g(7 pro carbo 79)
Petto di pollo243( 44 pro 5fat)
PRE-NANNA(pro 24 fat 21)
Parmigiano reggiano 72g (24pro 20fat)

GIORNI OFF 1885 KCAL
PRO 220
CARBO 78
FAT 77

COLAZIONE(pro 40 carbo 74g fat 5)
Pan bauletto 77g (pro 7carbo 36 fat 4)
Marmellata sz zucchero 39( carbo 16g
Succo 100% 200ml (20carbo)
Whey 44g (33pro 1fat 2 carbo)
PRANZO(pro 56 carbo 1 fat 15)
Petto di pollo 230g (pro 53 fat 3
Noci 14g(pro 3g carbo 1 fat 8
SPUNTINO(pro 49 carbo 3 fat 27)
Carne 229g(pro 53 fat 4
Noci 25g(pro 6g carbo 3 fat 15
Olio evo 10g
CENA(pro 45 fat 14)
Albumi 410g (45g pro
Olio evo 14g
PRE-NANNA(pro 20 fat 14)
60g parmigiano reggiano (14pro 14fat

[lion91]

wo 26/01/11

stacco 3x5 (125kg)+slide(80kgx8reps) @2.15’
lat avanti 3x6(77.5kg) seconda doppia slide(6(62.5kg)+6(42.5kg) @2'
rematore bilanciere 3x8(63kg) + slide pulley(8repsx35kg)@ 2 '
pulldown braccia tese 3x8(15kg) +8(12.5kg) +8(10kg)@ 1.15'
aperture ai cavi 3x6(7.5kg)+6(5kg)+6(3.75kg) @1.15'

---------- Post added 27-01-2011 at 10:58:00 ---------- Previous post was 26-01-2011 at 21:01:29 ----------

peso 18/01/11 74.8 ---> -800g

peso 26/01/11 74.5kg --->-300g

---------- Post added at 21:01:04 ---------- Previous post was at 10:58:00 ----------

wo 27/01/11

Lento manubri 3x7 7 6(26kg) +scarico(18kg) @2'
shoulder press 2x10(40kg) 1RP(6/4) 2RP(5/4)@2 '
alz lat 3x8(10kg)+8(8kg)+8(6kg) @ 1.3 '
curl bilanciere dritto 3x8(38kg) @2' +scarico (6repsx28kg)
panca scot 2x6(28kg)+6(23kg)+6(18kg) 1x6(25.5kg)+6(20.5kg)+6(15.5kg) @1.15'
cardio 20'

[lion91]

wo 29/01/11

squat 3x6(107.5kg) Ultima RP(3/2)@2'
pressa 45° 2x10(220kg) 1RP(7/6) 2RP(5/4) @2 '
leg ext 3x8(25kg)+8(20kg)+8(15kg)@1'
leg curl 4x6(52.5kg)@ 1'
calves al multipower 3x12(80kg) @1.15' PC3''
sitting calf 2x8(30kg)+8(25kg)+8(20kg) @1'
Abmoninal machine 3x10/8(42.5kg) @1.3’
Crunch inversi appesi 3x10/8 ss ab crunch 3x8/6 @1.15’

---------- Post added 01-02-2011 at 09:55:47 ---------- Previous post was 31-01-2011 at 18:18:06 ----------

peso 26/01/11 74.5kg --->-300g

peso 01/02/11 73.3kg ---> -1.2kg

---------- Post added at 20:57:21 ---------- Previous post was at 09:55:47 ----------

wo 01/02/11

Panca Piana 3x6(80kg) terza RP(3/1rip)@2'
Panca 30 ° manubri 3x10 10 8@1.45' (26kg)
dips gomiti larghi 2x12/11 @ 1.3 '(bw+3.75)
Cross over ai cavi 2x6(10kg)+6(7.5kg)+6(5kg)@ 1'
french press 3x8/6(32.5kg) in ss push down triangolo 3x10/8(25kg) @1.3'
cardio 20'

[lion91]

wo 02/02/11

stacco 3x5 (125kg)+slide(80kgx8reps) @2.15’
lat avanti 3x6(80kg) seconda doppia slide(6(62.5kg)+6(42.5kg) @2'
rematore bilanciere 3x8(63kg) + slide pulley(8repsx35kg)@ 2 '
pulldown braccia tese 3x8(15kg) +8(12.5kg) +8(10kg)@ 1.15'
aperture ai cavi 3x6(7.5kg)+6(5kg)+6(3.75kg) @1.15'
cardio 20'