NO PAIN NO GAIN...diario di lion

[lion91]

wo 09/04/11


Stacco 2x4(130kg) 2x6(120kg) @2’
Trazioni 3x8 8 6@1.45’(bw)
Lat supina 3x8/10 @1.3’(67.5kg)
Rematore bilanciere 3x6 @1.3’(68kg) --->aumentare
pulley 3x10@ 1.15’ (40kg) --->aumentare
Lat triangolo 2x12 @1’ (57.5kg)
Ropes pulldown 3x15 @30’’ (10kg)
Upper back 3x10 @1.15’ (40kg) --->aumentare
Aperture cavi 2x15(5k) 1x15(3.75kg) @45’’

[lion91]

wo 11/04/11

Panca piana 4x6 @2’ (82.5kg)
Panca inclinata manubri 3x10 8 7 @1.3’(28)
dips 3x12/10 @1.15(bw+5kg)
incline Chest press 2x10 @1’ (50kg)
Croci ai cavi 2x14/12(5kg) 2x14/12(3.75kg) @45’’
Curl bilanciere ez 3x6 @1.3’(40.5kg)
Curl alternati manubri 3x10 9 8 @1.15’(16kg)
Hammer curl 3x12/10 @1.15’(14kg)
Panca scot 3x14/12 @1’(20kg)

---------- Post added 12-04-2011 at 20:27:25 ---------- Previous post was 11-04-2011 at 20:45:26 ----------

wo 12/04/11

Squat 4x6@ 2’(105kg)
Pressa orizzontale 3x8@ 1.15’(190kg) --->diminuire rest
Leg ext 3x14 14 12@ 45’’(37.5kg)
Leg curl seduto 5x6 @1.15’(57.5kg)
Leg curl in piedi monolat 2x15 no rest(25kg)
Calf pressa 4x5(110kg)+5(100kg)+5(90kg) @1.3’
sitting calf 3x20@45'(20kg)

[lion91]

peso 31/03/11 74.4 ---> -1kg e non mi so spiegare il perchè!!

peso 14/03/11 74.9kg ---> +0.5kg

---------- Post added at 20:52:36 ---------- Previous post was at 08:40:24 ----------

wo 14/04/11

Lento avanti bilanciere 4x8 8 7 6 @1.45’ (50.5kg)
Alzate laterali seduto 4x 8 10 10 12 + ultima stripping @ 1’ (14 12 12 10)
shoulder press 3x14/12 (32.5kg) @45''
Push down 3x6 @1.3’(37.5kg) --->aumentare
Panca stretta al multipower 3x8@ 1.15’ (65kg)
Estensioni corda a 90° 3x12/10 @1’
Tricipiti carrucola monolat 3x15 no rest(3.75kg)
abs

[lion91]

wo 16/04/11

Stacco 2x4(130kg) 2x6(120kg) @2’
Trazioni 3x8 8 6@1.45’(bw)
Lat supina 3x8/10 @1.3’(67.5kg)
Rematore bilanciere 3x6 @1.3’(70.5kg) --->aumentare
pulley 3x10@ 1.15’ (42.5kg) --->aumentare
Lat triangolo 2x12 @1’ (60kg)
Ropes pulldown 3x15 @30’’ (12kg)
Upper back 3x10 @1.15’ (45kg)
Aperture cavi 2x15(5k) 1x15(3.75kg) @45’’

[lion91]

wo 18/04/11

Panca piana 4x6 @2’ (82.5kg)
Panca inclinata manubri 3x10 8 7 @1.3’(28)
dips 3x12/10 @1.15(bw+5kg)
incline Chest press 2x10 @1’ (50kg)
Croci ai cavi 2x14/12(5kg) 2x14/12(3.75kg) @45’’
Curl bilanciere ez 3x6 @1.3’(40.5kg)
Curl alternati manubri 3x10 9 8 @1.15’(16kg)
Hammer curl 3x12/10 @1.15’(14kg)
Panca scot 3x14/12 @1’(20kg)

---------- Post added 19-04-2011 at 20:36:48 ---------- Previous post was 18-04-2011 at 20:44:57 ----------

wo 19/04/11

Squat 4x6@ 2’(105kg)
Pressa orizzontale 3x8@ 1’(190kg)
Leg ext 3x14 14 12@ 45’’(37.5kg)
Leg curl seduto 5x6 @1.15’(57.5kg)
Leg curl in piedi monolat 2x15 no rest(25kg)
Calf pressa 4x5(110kg)+5(100kg)+5(90kg) @1.3’
sitting calf 3x20@45'(20kg)

[lion91]

wo 21/04/11

Lento avanti bilanciere 4x8 8 7 6 @1.45’ (50.5kg)
Alzate laterali seduto 4x 8 10 10 12 + ultima stripping @ 1’ (14 12 12 10)
shoulder press 3x14/12 (32.5kg) @45''
Push down 3x6 @1.3’(38.5kg) --->aumentare
Panca stretta al multipower 3x8@ 1.15’ (65kg)
Estensioni corda a 90° 3x12/10 @1’(27.5kg)
Tricipiti carrucola monolat 3x15 no rest(3.75kg)
abs

[lion91]

wo 22/04/11

Stacco 2x4(130kg) 2x6(120kg) @2’
Trazioni 3x8 8 6@1.45’(bw)
Lat supina 3x8/10 @1.3’(67.5kg)
Rematore bilanciere 3x6 @1.3’(73kg)
pulley 3x10@ 1.15’ (45kg)
Lat triangolo 2x12 @1’ (60kg)
Ropes pulldown 3x15 @30’’ (12kg)
Upper back 3x10 @1.15’ (45kg)
Aperture cavi 2x15(5k) 1x15(3.75kg) @45’’

[lion91]

Continuo ad abbassare un po le k/cal:


MEDIA 2263KCAL
GIORNI ON 2398
PRO 220
CARBO 258
FAT 54
COLAZIONE(pro 42g carbo 94 fat 6
Pan bauletto grano duro 100g (9pro 5fat 47carbo)
Marmellata sz zucchero 63g (26carbo)
Succo 100% 200ml 20 carbo
Whey 45g (33pro 1fat 1 carbo)
PRANZO(pro 55g carbo 3 fat 30)
Carne 215g 48pro 3fat
Olio evo 9g
Noci 27g (15fat 7pro 3carbo
PRE-WO(pro 50g carbo 65g fat 1)
Riso integrale 89g (6pro 65carbo 1fat
Albumi 400g 44pro
POST-WO (pro 4 carbo 50)
Bcaa 4g
Vitargo 55g
CENA(pro 56 carbo 46 fat 6)
Riso bianco 58g(4 pro carbo 46 fat 1)
Petto di pollo224( 51 pro 5fat)
PRE-NANNA(pro 14 fat 11)
Parmigiano reggiano 42g (14pro 11fat)

GIORNI OFF 2083 KCAL
PRO 222
CARBO 130
FAT 75

COLAZIONE(pro 46g carbo 125 fat 9
Pan bauletto grano duro 148g (13pro 8fat 59carbo)
Marmellata sz zucchero 93g (38carbo)
Succo 100% 150ml 15 carbo
Whey 45g (33pro 1fat 1 carbo)
PRANZO(pro 60 carbo 3 fat 19)
Carne 229g(pro 54 fat 4
Noci 25g(pro 6g carbo 3 fat 15
SPUNTINO (pro 57 carbo 2 fat 22)
Petto di pollo 229g (pro 54 fat 4
Noci 31g(pro 3g carbo 2 fat 18
CENA(pro 45 fat 14)
Albumi 410g (45g pro
Olio evo 14g
PRE-NANNA(pro 14 fat 11)
Parmigiano reggiano 42g (14pro 11fat

[lion91]

wo 26/04/11


Panca piana 2x6(85kg) 2x8(75kg)@ 2'
dips 3x8-10@1.3'(bw+6.25kg)--->aumentare
panca inclinata 30° manubri 3x12 11 11 @1' (20kg)
Croci a 45° cavi bassi 3x15 @45''(3.75kg)
curl bil ez 3x8 7 7 @1.3'(38kg)
curl manubri alteranti panca 45° 3x10@1'(12kg)
concentrati 3x15 no rest(8/6kg)
cardio 20'

---------- Post added 27-04-2011 at 20:53:15 ---------- Previous post was 26-04-2011 at 21:21:30 ----------

wo 27/04/11

Squat 2x6(110kg) 2x8(100kg)@2'
leg press 45° piedi uniti BASSI SULLA PEDANA3x10 @1.3'(220kg)
leg ext 4x 12 12 15 15 variando le punte@ 45''(40/32.5kg)
stacco rumeno 4x6/8@1.3'(75kg)
sitting leg curl 3x10 PC@ 1'(32.5kg)
calf al multipower 3x10+max +max @1’(80kg)
Sitting calf 3x20@1’(15kg)
cardio 20'

[lion91]

wo 28/04/11

lat avanti 4x6(80kg) + ext set 65kg @2'
pulley 4x10/8 (48.75kg) @1.15'
lat triangolo 3x12(62.5kg) @1'
pulldown 3x15(12.5kg) @45''
alz a 90° 4x 12 12 12 15 (8/6kg) + ext set @1'
abs
cardio 20'

---------- Post added 29-04-2011 at 20:52:37 ---------- Previous post was 28-04-2011 at 21:13:47 ----------

wo 29/04/11

lento manubri 3x8(24kg)+ ext set shoulder press 10rip 32.5kg @1.45'
tirate al mento 3x8(40.5kg) @1'
alzate laterali 3x14/12 (10kg) @ 45''
panca stretta 3x8/6(55kg) @1.3'--->aumentare
french press 3x10 @1'(30.5kg)
estensioni monolat 2x15 no rest(2.5kg)
cardio 20'

---------- Post added 30-04-2011 at 09:52:06 ---------- Previous post was 29-04-2011 at 20:52:37 ----------

peso 30/04/11 75.6kg

[lion91]

wo 02/05/11

Panca piana 2x6(85kg) 2x8(75kg)@ 2'
dips 3x8-10@1.3'(bw+6.25kg)
panca inclinata 30° manubri 3x12 11 11 @1' (20kg)
Croci a 45° cavi bassi 3x15 @45''(3.75kg)
curl bil ez 3x8 7 7 @1.3'(38kg)
curl manubri alteranti panca 45° 3x10@1'(12kg)
concentrati 3x15 no rest(8/6kg)
cardio 25'

---------- Post added 03-05-2011 at 20:59:00 ---------- Previous post was 02-05-2011 at 21:03:30 ----------

wo 03/05/11

Squat 2x6(110kg) 2x8(100kg)@2'
leg press 45° piedi uniti BASSI SULLA PEDANA3x10 @1.3'(220kg)
leg ext 4x 12 12 15 15 variando le punte@ 45''(40/32.5kg)
stacco rumeno 4x6/8@1.3'(75kg)
sitting leg curl 3x10 PC@ 1'(32.5kg)
calf al multipower 3x10+max +max @1’(80kg)
Sitting calf 3x20@1’(15kg)
cardio 20'

---------- Post added 04-05-2011 at 09:28:42 ---------- Previous post was 03-05-2011 at 20:59:00 ----------

peso 30/04/11 75.6kg

peso 04/05/11 74.7kg ---> -900g

[lion91]

wo 05/05/11

lat avanti 4x6(80kg) + ext set 65kg @2'
pulley 4x10/8 (48.75kg) @1.15'
lat triangolo 3x12(62.5kg) @1'
pulldown 3x15(12.5kg) @45'' --->aumentare
alz a 90° 4x 12 12 12 15 (8/6kg) + ext set @1'
abs
cardio 20'

[lion91]

peso 04/05/11 74.7kg ---> -900g

peso 07/05/11 74.3kg ---> -400g e stasera cheat meal!!

[lion91]

wo 09/05/11

Panca piana 2x6(85kg) 2x8 6(75kg)@ 2' ---> perso 2rip nell ultima serie! comincia a scendere la forza!!*****o!!
dips 3x8-10@1.3'(bw+6.25kg)
panca inclinata 30° manubri 3x12 11 11 @1' (20kg)
Croci a 45° cavi bassi 3x15 @45''(3.75kg)
curl bil ez 3x8 7 7 @1.3'(38kg)
curl manubri alteranti panca 45° 3x10@1'(12kg)
concentrati 3x15 no rest(8/6kg)
cardio 25'

wo 10/05/11

Squat 2x6(110kg) 2x8(100kg)@2'
leg press 45° piedi uniti BASSI SULLA PEDANA3x10 @1.3'(230kg)
leg ext 4x 12 12 15 15 variando le punte@ 45''(40/32.5kg)
stacco rumeno 4x6/8@1.3'(75kg)
sitting leg curl 3x10 PC@ 1'(32.5kg)
calf al multipower 3x10+max +max @1’(80kg)
Sitting calf 3x20@1’(15kg)
cardio 25'

---------- Post added at 10:56:21 ---------- Previous post was at 10:54:34 ----------

peso 07/05/11 74.3kg ---> -400g e stasera cheat meal!!

peso 12/05/11 73.7kg ---> -0.6kg. Visto che il peso continua a scendere penso che la prossima settimana continuerò con queste k/cal

[lion91]

wo 12/05/11

lat avanti 4x6(80kg) + ext set 65kg @2'
pulley 4x10/8 (48.75kg) @1.15'
lat triangolo 3x12(62.5kg) @1'
pulldown 3x15(15kg) @45''
alz a 90° 4x 12 12 12 15 (8/6kg) + ext set @1'
abs
cardio 25'

wo 13/05/11


lento manubri 3x8(24kg)+ ext set shoulder press 10rip 32.5kg @1.45'
tirate al mento 3x8(40.5kg) @1'
alzate laterali 3x14/12 (10kg) @ 45''
panca stretta 3x8/6(57.5kg) @1.3'
french press 3x10 @1'(30.5kg)
estensioni monolat 2x15 no rest(2.5kg)
cardio 25'