NO PAIN NO GAIN...diario di lion

[lion91]

wo 04/02/11

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'

---------- Post added at 20:43:33 ---------- Previous post was at 20:42:38 ----------

wo 05/02/10

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 at 20:45:50 ---------- Previous post was at 20:43:33 ----------

Dalla prossima settimana ricomincio ad alzare le k/cal. Ecco la dieta:

MEDIA 2420KCAL
GIORNI ON 2600
PRO 214
CARBO 321
FAT 52
COLAZIONE(pro 44g carbo 110 fat 7
Pan bauletto grano duro 123g (11pro 6fat 59carbo)
Marmellata sz zucchero 73g (30carbo)
Succo 100% 200ml 20 carbo
Whey 45g (33pro 1fat 1 carbo)
PRANZO(pro 44g carbo 3 fat 29)
Carne 164g 37pro 2fat
Olio evo 9g
Noci 27g (15fat 7pro 3carbo
PRE-WO(pro 50g carbo 62g fat 1)
Riso integrale 84g (6pro 62carbo 1fat
Albumi 400g 44pro
POST-WO (pro 4 carbo 70)
Bcaa 4g
Vitargo 75g
CENA(pro 58 carbo 76 fat 6)
Riso bianco 99g(7 pro carbo 76 fat 1)
Petto di pollo224( 51 pro 5fat)
PRE-NANNA(pro 14 fat 11)
Parmigiano reggiano 42g (14pro 11fat)

GIORNI OFF 2182 KCAL
PRO 217
CARBO 144
FAT 82

COLAZIONE(pro 44 carbo 100g fat 7)
Pan bauletto grano duro 123g (11pro 6fat 59carbo)
Marmellata sz zucchero 73g (30carbo)
Succo 100% 100ml 10 carbo
Whey 45g (33pro 1fat 1 carbo)
PRANZO(pro 52 carbo 41 fat 11)
Petto di pollo 187g (pro 45 fat 1
riso integrale 55g (pro 4 carbo 40 fat 1)
Noci 14g(pro 3g carbo 1 fat 8
SPUNTINO(pro 60 carbo 3 fat 29)
Carne 229g(pro 54 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 16 fat 15)
noci 6g (4fat pro 2)
Parmigiano reggiano 42g (14pro 11fat)

---------- Post added at 21:16:32 ---------- Previous post was at 20:45:50 ----------

ed ecco la nuova scheda:

Giorno 1 (27serie)
Panca piana 6x6* @1.45’
Croci cavi bassi 3x10/12 @ 1.15’
Croci cavi alti 3x12 @ 45’’
Lento avanti manubri 4x8 @1.3’
tirate al mento ai cavi 3x10 @1’
alz lat ai cavi 4x12/10 @45’’
abdominal machine 4x12/10 @1’

Giorno 2(27serie)
Stacco 5x3 @1.45’
Rematore bilanciere 4x6 1.45’
lat avanti 4x8/6 1.3’
Rematore manubrio 3x12/10 @1.15’
Pull down machine 3x14/12 @45’’
Curl alternato inclinata 3x8/6 @1.3’
curl sbarra ai cavi 3x10 @1.15’
Curl concentrati cavi 2x14/12 @45’’

Giorno 3 (25)
Panca piana 6x6* @1.45’
dips 3x8 @1.3’
Push down 90° 3x12/10 @1.15’
Esercizio pump 3x14/12 @45’’
Ab crunch 3x10/8 @1.3’
Altre 5serie

Giorno 4(25)
Squat 6x6* @2’
Pressa orizzontale 3x10/8 @1.3’
Leg ext. 3x12 @1’
Leg. Curl 5x6 @ 1.15’
sitting calf 4x10/8 @1.15’
Calf pressa 4x40 @1’

*piramidale, le prime 3 sono avvicinamento al 80%. Le rip. 4-5 sono con l'80% e la 6 è con l'85%.

[lion91]

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

peso 01/02/11 73.6kg---> +300g

---------- Post added at 20:55:31 ---------- Previous post was at 20:50:21 ----------

wo 07/02/11


Panca piana 6x6(60kg 65kg 70kg 80kg 80kg 85kg) @2’
Croci cavi bassi 3x10/12 @(6.25kg) 1.15’
Croci cavi panca inclinata 3x14/12 @ 45’’(5kg)
Lento avanti manubri 4x8 @1.3’(20kg)
tirate al mento ai cavi 3x10 @1’(30kg)
alz lat ai cavi 4x12/10 @45’’(2.5kg)
abdominal machine 4x12/10 @1’(37.5kg)

[lion91]

wo 08/02/10

Stacco 5x3 @1.45’
Rematore bilanciere 4x6 1.45’ (73kg)
lat avanti 4x8/6 1.3’ (72.5kg)
Rematore manubrio 3x12/10 @1.15’(22kg)
Pull down machine 3x14/12 @45’’(57.5kg)
alzate a 90° 4x12/10 @1'
Curl alternato inclinata 3x8/6 @1.3’(16kg)
curl sbarra ai cavi 3x10 @1.15’(22.5kg)
Curl concentrati cavi 2x14/12 @45’’(6kg)

[lion91]

peso 01/02/11 73.6kg---> +300g

peso 10/02/11 73.9kg---> +300g

---------- Post added at 21:08:47 ---------- Previous post was at 10:41:48 ----------

wo 10/02/11

Panca piana 6x6 (60kg 65kg 70kg 80kg 80kg 85kg) @2’
dips 3x8 @1.3’ (bw+7.5kg) --->aumentare
Push down 90° 3x12/10 @1.15’(35kg) ---> aumentare
push down monolat 3x14/12(3.75kg) no rest--->aumentare’
Ab crunch 4x10/8 @1.3’(24kg)
crunch inversi appeso 4xmax @45''

---------- Post added 11-02-2011 at 21:06:20 ---------- Previous post was 10-02-2011 at 21:08:47 ----------

wo 11/02/11

Squat 6x6(80kg 87.5kg 95kg 107.5kg 107.5kg 115kg) @2’
Pressa orizzontale 3x10/8(190kg) @1.3’
Leg ext. 3x12(40kg) @1’
Leg. Curl 5x6(40kg) @ 1.15’
sitting calf 4x10/8(40kg) @1.15’
Calf pressa 4x40 (30kg)@1’

---------- Post added 12-02-2011 at 13:21:31 ---------- Previous post was 11-02-2011 at 21:06:20 ----------

peso 10/02/11 73.9kg---> +300g

peso 12/02/11 74.2kg ---> +300g

[lion91]

wo 14/02/09

Panca piana 6x6(60kg 65kg 70kg 80kg 80kg 85kg) @2’
Croci cavi bassi 3x10/12 @(6.25kg) 1.15’ --->aumentare
Croci cavi panca inclinata 3x14/12 @ 45’’(5kg)
Lento avanti manubri 4x8 @1.3’(20kg) --->aumentare reps
tirate al mento ai cavi 3x10 @1’(30kg) --->aumentare
alz lat ai cavi 4x12/10 @45’’(2.5kg)
abdominal machine 4x12/10 @1’(37.5kg) --->aumentare

[lion91]

wo 15/02/11

Stacco 5x3 @1.45’ (130kg)
Rematore bilanciere 4x6 1.45’ (73kg) --->aumentare
lat avanti 4x8 8 6 1.3’ (72.5kg)
Rematore manubrio 3x12 12 11 @1.15’(22kg)
Pull down machine 3x14 14 12 @45’’(57.5kg)
alzate a 90° 4x12/10 @1'(6kg)--->aumentare
Curl alternato inclinata 3x8 8 6 @1.3’(16kg)
curl sbarra ai cavi 3x10 @1.15’(22.5kg) --->aumentare
Curl concentrati cavi 2x14/12 @45’’(8kg)

[lion91]

peso 12/02/11 74.2kg ---> +300g

peso 17/02/11 74.3kg ---> +100g

---------- Post added at 20:32:12 ---------- Previous post was at 09:44:00 ----------

wo 17/02/11

Panca piana 6x6 (60kg 65kg 70kg 80kg 80kg 85kg) @2’
dips 3x8 @1.3’ (bw+11.25kg) --->aumentare
Push down 90° 3x12 12 11 @1.15’(37.5kg)
push down monolat 2x14/12(5kg) 1x16(2.5kg) no rest
Ab crunch 4x10/8 @1.3’(24kg)
crunch inversi appeso 4xmax @45''

[lion91]

wo 18/02/11

Squat 6x6(80kg 87.5kg 95kg 107.5kg 107.5kg 115kg) @2’
Pressa orizzontale 3x10 9 9(190kg) @1.3’
Leg ext. 3x12(40kg) @1’ --->aumentare
Leg. Curl 5x6(40kg) @ 1.15’
sitting calf 4x10/8(40kg) @1.15’ --->aumentare
Calf pressa 4x40 (30kg)@1’

[lion91]

wo 21/02/11

Panca piana 6x6(60kg 65kg 70kg 80kg 80kg 85kg) @2’
Croci cavi bassi 3x10/12 @(7.5kg) 1.15’
Croci cavi panca inclinata 3x14 14 12 @ 45’’(5kg)
Lento avanti manubri 4x9 9 9 7 @1.3’(20kg) --->aumentare
tirate al mento ai cavi 3x10 @1’(31kg) --->aumentare
alz lat ai cavi 4x12/10 @45’’(2.5kg) --->aumentare
abdominal machine 4x12/10 @1’(40kg)

[lion91]

wo 22/02/11

Stacco 5x3 @1.45’ (130kg)
Rematore bilanciere 4x6 1.45’ (78kg)
lat avanti 4x8 8 8 7 1.3’ (72.5kg)
Rematore manubrio 3x12 10 8 @1.15’(22kg)
Pull down machine 3x14 14 12 @45’’(57.5kg)
alzate a 90° 4x12 12 11 10 @1'(8kg)
Curl alternato inclinata 3x8 8 6 @1.3’(16kg)
curl sbarra ai cavi 3x10 @1.15’(22.5kg)
Curl concentrati cavi 2x14/12 @45’’(8kg)

[lion91]

wo 24/02/11

Panca piana 6x6 (60kg 65kg 70kg 80kg 80kg 85kg) @2’
dips 3x8 @1.3’ (bw+12.5kg) --->aumentare
Push down 90° 3x12 12 11 @1.15’(37.5kg)
push down monolat 2x14/12(5kg) 1x16(2.5kg) no rest
Ab crunch 4x10/8 @1.3’(24kg) --->aumentare
crunch inversi appeso 4xmax @45''

---------- Post added 25-02-2011 at 10:34:13 ---------- Previous post was 24-02-2011 at 20:23:03 ----------

peso 17/02/11 74.3kg ---> +100g

peso 25/02/11 74.1kg --->-200g

---------- Post added at 20:34:56 ---------- Previous post was at 10:34:13 ----------

wo 25/02/11

Squat 6x6(80kg 87.5kg 95kg 107.5kg 107.5kg 115kg) @2’
Pressa orizzontale 3x10 9 9(190kg) @1.3’
Leg ext. 3x12(42.5kg) @1’
Leg. Curl 5x6(40kg) @ 1.15’
sitting calf 4x10/8(45kg) @1.15’
Calf pressa 4x40 (30kg)@1’

[lion91]

wo 28/02/11

Panca piana 6x6(60kg 65kg 70kg 80kg 80kg 85kg) @2’ --->aumentare
Croci cavi bassi 3x10/12 @(7.5kg) 1.15’
Croci cavi panca inclinata 3x14 14 12 @ 45’’(5kg)
Lento avanti manubri 4x8 8 7 5 @1.3’(22kg)
tirate al mento ai cavi 3x10 @1’(32.5kg)
alz lat ai cavi 4x14/12 @45’’(2.5kg)
abdominal machine 4x12/10 @1’(40kg)

[lion91]

wo 01/03/11

Stacco 5x3 @1.45’ (130kg)
Rematore bilanciere 4x6 1.45’ (78kg)
lat avanti 4x8 8 8 7 1.3’ (72.5kg)
Rematore manubrio 3x12 10 8 @1.15’(22kg)
Pull down machine 3x14 14 12 @45’’(57.5kg)
alzate a 90° 4x12 12 11 10 @1'(8kg)
Curl alternato inclinata 3x8 8 6 @1.3’(16kg)
curl sbarra ai cavi 3x10 @1.15’(25kg)
Curl concentrati cavi 2x14/12 @45’’(8kg)

[lion91]

wo 03/03/11


Panca piana 6x6 (60kg 65kg 70kg 80kg 80kg 85kg) @2’
dips 3x8 @1.3’ (bw+13.75kg)
Push down 90° 3x12 12 11 @1.15’(37.5kg)
push down monolat 2x14/12(5kg) 1x16(2.5kg) no rest
Ab crunch 4x10/8 @1.3’(26kg)
crunch inversi appeso 4xmax @45''

[lion91]

Oggi nuova scheda:


Split A
Squat (da alternare con stacco) 5x5 @2’
Panca 5x5 @2’
Trazioni 5x5 @1.3’
Lento Avanti 5x5 @1.3’
Rematore 5x5 @ 1.3’

Split B

Front squat (pressa 45°) 4x8 @1’
Leg ext 4x10 @30’’
Panca inclinata manubri 4x8 @1’
Croci 4x10 @30’’
Alzate laterali 4x10/8 @1’
Curl bil (alternato con manubri) 4x8 @1’
Hammer curl 4x10 @30’’
Panca stretta (alternato con dip) 4x8 @1’
Push down corda 4x10 @30’’
Lat machine presa inversa 4x8 @1’
Low row 4x10 @30’’
2esercizi abs

---------- Post added at 21:03:17 ---------- Previous post was at 20:59:38 ----------

wo 07/03/11

Squat 5x5 @2’(105kg)
Panca 5x5 @2’(82.5kg)
Trazioni 5x5 @1.3’(bw) --->aumentare
Lento Avanti 5x5 @1.3’ (48kg) --->aumentare
Rematore 5x5 @ 1.3’(73kg) --->aumentare