NO PAIN NO GAIN...diario di lion

**lion91** · 16-05-2011, 21:29:17

oggi ho iniziato una nuova scheda

panca piana 3x6(80kg) @2' + ultima RP (4/3rip)
panca inclinata manubri 3x10/8 (26kg) @1.45'
croci ai cavi panca piana 3x6+6+6(6.25/5/3.75kg) @1.15'
french press 3x8/6 (35.5kg) @1.3'
push down corda 3x6+6+6(20 15 10) @1'
cardio 30'

**lion91** · 18-05-2011, 09:37:18

wo 17/05/11

trazioni 3x6(bw +5kg) @2' + doppia slide lat machine (55 /45kg) 2xmax
rematore bil 3x8(73kg)@2' +slide pulley (40kg 8 rip)
lat avanti sup 3x8+8+8(55 45 40kg) @1'
aperture ai cavi 3x6+6+6(6/5/2kg) @1'
cardio 30'

---------- Post added 18-05-2011 at 08:37:18 ---------- Previous post was 17-05-2011 at 21:01:20 ----------

Originariamente Scritto da lion91 Visualizza Messaggio

peso 12/05/11 73.7kg ---> -0.6kg

peso 18/05/11 73.5kg ---> -200g

**lion91** · 19-05-2011, 22:03:39

wo 19/05/11

squat 3x6(107.5kg) + ultima RP (3/2rip) @2'
pressa 2x10 RP (170kg) (8/6 7/6) @2'
leg ext 1x8+8+8(32.5 27.75 22.5) 2x8+8+8(30 25 20) @1'
stacchi rumeni 4x8(80kg) @1.3'
sitting leg curl 3x12(42.5kg) @1'
calf pressa 3x10(120kg) @1'
sitting calf 2x8+8+8(25 20 15) @1'
cardio 20'

**lion91** · 21-05-2011, 09:31:09

wo 20/05/11

lento avanti bilanciere 3x6(58kg) @2'
shoulder press 2x10RP (7/5 6/4) @2'
alzate laterali 3x8+8+8 (10 8 6 ) @1.3'
curl manubri 3x8/6 (18kg) @1.3'
curl sbarra ai cavi 3x6+6+6(27.5 22.5 17.5kg) @1'
abs
cardio 30'

**lion91** · 22-05-2011, 10:52:22

Originariamente Scritto da lion91 Visualizza Messaggio

peso 18/05/11 73.5kg ---> -200g

peso 22/05/11 73.2kg ---> -300g

**lion91** · 24-05-2011, 21:45:53

wo 23/05/11

panca piana 3x6(80kg) @2' + ultima RP (3/3rip)
panca inclinata manubri 3x10/8 (26kg) @1.45'
croci ai cavi panca piana 3x6+6+6(6.25/5/3.75kg) @1.15'
french press 3x8/6 (35.5kg) @1.3'
push down corda 3x6+6+6(20 15 10) @1'
cardio 30'

---------- Post added at 20:45:53 ---------- Previous post was at 17:41:55 ----------

wo 24/05/11

trazioni 3x6(bw +5kg) @2' + doppia slide lat machine (55 /45kg) 2xmax
rematore bil 3x8(73kg)@2' +slide pulley (40kg 8 rip)
lat avanti sup 3x8+8+8(55 45 40kg) @1'
aperture ai cavi 3x6+6+6(6/5/2kg) @1'
rotary torso 3x15(20) no rest
cardio 30'

**lion91** · 27-05-2011, 09:25:23

wo 26/05/11

squat 3x6(107.5kg) + ultima RP (3/2rip) @2'
pressa 2x10 RP (170kg) (8/6 7/6) @2'
leg ext 2x8+8+8(32.5 27.75 22.5) 1x8+8+8(30 25 20) @1'
stacchi rumeni 4x8(80kg) @1.3'
sitting leg curl 3x12(42.5kg) @1'
calf pressa 3x10(120kg) @1'
sitting calf 2x8+8+8(25 20 15) @1'
cardio 30'

---------- Post added 27-05-2011 at 08:25:23 ---------- Previous post was 26-05-2011 at 21:18:36 ----------

Originariamente Scritto da lion91 Visualizza Messaggio

peso 22/05/11 73.2kg ---> -300g

peso 27/05/11 72.7kg ---> -500g

**lion91** · 28-05-2011, 09:47:01

wo 28/05/11

lento avanti bilanciere 3x6(58kg) @2'
shoulder press 2x10RP (7/5 6/4) @2'
alzate laterali 3x8+8+8 (10 8 6 ) @1.3'
curl manubri 3x8/6 (18kg) @1.3'
curl sbarra ai cavi 3x6+6+6(27.5 22.5 17.5kg) @1'
abs
cardio 30'

**lion91** · 31-05-2011, 21:40:15

wo 30/05/11

panca piana 3x6(80kg) @2' + ultima RP (3/3rip)
panca inclinata manubri 3x10/8 (26kg) @1.45'
croci ai cavi panca piana 3x6+6+6(6.25/5/3.75kg) @1.15'
french press 3x8/6 (35.5kg) @1.3'
push down corda 3x6+6+6(20 15 10) @1'
cardio 35'

---------- Post added at 20:40:15 ---------- Previous post was at 20:38:05 ----------

wo 31/05/11

trazioni 3x6(bw +5kg) @2' + doppia slide lat machine (55 /45kg) 2xmax
rematore bil 3x8(73kg)@2' +slide pulley (40kg 8 rip)
lat avanti sup 3x8+8+8(55 45 40kg) @1'
aperture ai cavi 3x6+6+6(6/5/2kg) @1'
rotary torso 3x15(20) no rest
cardio 35'

**lion91** · 04-06-2011, 09:44:17

wo 01/05/11

squat 3x6(107.5kg) + ultima RP (3/2rip) @2'
pressa 2x10 RP (170kg) (8/6 7/6) @2'
leg ext 2x8+8+8(32.5 27.75 22.5) 1x8+8+8(30 25 20) @1'
stacchi rumeni 4x8(80kg) @1.3'
sitting leg curl 3x12(42.5kg) @1'
calf pressa 3x10(120kg) @1'
sitting calf 2x8+8+8(25 20 15) @1'
cardio 30'

---------- Post added at 08:44:17 ---------- Previous post was at 08:43:24 ----------

wo 03/05/11

lento avanti bilanciere 3x6(58kg) @2'
shoulder press 2x10RP (7/5 6/4) @2'
alzate laterali 3x8+8+8 (10 8 6 ) @1.3'
curl manubri 3x8/6 (18kg) @1.3'
curl sbarra ai cavi 3x6+6+6(27.5 22.5 17.5kg) @1'
abs
cardio 30'

**lion91** · 05-06-2011, 10:49:47

Originariamente Scritto da lion91 Visualizza Messaggio

peso 27/05/11 72.7kg ---> -500g

peso 05/06/11 72.6kg ---> -100g

---------- Post added at 09:49:47 ---------- Previous post was at 09:48:40 ----------

Diminuisco le k/cal da domani:

MEDIA 1864KCAL
GIORNI ON 1999
PRO 231
CARBO 172
FAT 43
COLAZIONE(pro 48g carbo 52 fat 4
Pan bauletto grano duro 57g (5pro 3fat 27carbo)
Marmellata sz zucchero 33g (14carbo)
Succo 100% 100ml 10 carbo
Whey 59g (43pro 1fat 1 carbo)
PRANZO(pro 63g carbo 2 fat 23)
Carne 265g 59pro 3fat
Olio evo 9g
Noci 15g (8fat 4pro 2carbo
PRE-WO(pro 49g carbo 55g )
Riso integrale 76g (5pro 55carbo
Albumi 400g 44pro
POST-WO (pro 4 carbo 40)
Bcaa 4g
Vitargo 44g
CENA(pro 54 carbo 46 fat 5)
Riso bianco 29g(2 pro carbo 23)
Petto di pollo224( 51 pro 5fat)
PRE-NANNA(pro 14 fat 11)
Parmigiano reggiano 42g (14pro 11fat)

GIORNI OFF 1685 KCAL
PRO 227
CARBO 39
FAT 69

COLAZIONE(pro 48g carbo 34 fat 3
Pan bauletto grano duro 50g (5pro 2fat 23carbo)
Marmellata sz zucchero 36g (9carbo)
Whey 59g (43pro 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 60 carbo 2 fat 17)
Petto di pollo 229g (pro 54 fat 4
Noci 22g(pro 6g carbo 2 fat 13
CENA(pro 45 fat 19)
Albumi 410g (45g pro
Olio evo 19g
PRE-NANNA(pro 14 fat 11)
Parmigiano reggiano 42g (14pro 11fat

**lion91** · 07-06-2011, 21:18:23

wo 07/06/11

panca piana 3x6(80kg) @2' + ultima RP (3/3rip)
panca inclinata manubri 3x10/8 (26kg) @1.45'
croci ai cavi panca piana 3x6+6+6(6.25/5/3.75kg) @1.15'
french press 3x8/6 (35.5kg) @1.3'
push down corda 3x6+6+6(20 15 10) @1'
cardio 20'

---------- Post added at 20:18:23 ---------- Previous post was at 20:17:30 ----------

wo 07/06/11

trazioni 3x6(bw +6.25kg) @2' + doppia slide lat machine (55 /45kg) 2xmax
rematore bil 3x8(73kg)@2' +slide pulley (40kg 8 rip)
lat avanti sup 3x8+8+8(55 45 40kg) @1'
aperture ai cavi 3x6+6+6(6/5/2kg) @1'
rotary torso 3x15(20) no rest
cardio 20'

**lion91** · 10-06-2011, 16:38:33

wo 10/06/11

squat 3x6(107.5kg) + ultima RP (3/2rip) @2'
pressa 2x10 RP (170kg) (8/6 7/6) @2'
leg ext 2x8+8+8(32.5 27.75 22.5) 1x8+8+8(30 25 20) @1'
stacchi rumeni 4x8(80kg) @1.3'
sitting leg curl 3x12(42.5kg) @1'
calf pressa 3x10(120kg) @1'
sitting calf 2x8+8+8(25 20 15) @1'
cardio 20'

**lion91** · 13-06-2011, 21:32:44

wo venerdì
lento avanti bilanciere 3x6(58kg) @2'
shoulder press 2x10RP (7/5 6/4) @2'
alzate laterali 3x8+8+8 (10 8 6 ) @1.3'
curl manubri 3x8/6 (18kg) @1.3'
curl sbarra ai cavi 3x6+6+6(27.5 22.5 17.5kg) @1'
abs
cardio 20'

---------- Post added at 20:32:44 ---------- Previous post was at 20:31:06 ----------

wo 13/06/11

wo 13/06/11

panca piana 3x6(80kg) @2' + ultima RP (3/3rip)
panca inclinata manubri 3x10/8 (26kg) @1.45'
croci ai cavi panca piana 3x6+6+6(6.25/5/3.75kg) @1.15'
french press 3x8/6 (35.5kg) @1.3'
push down corda 3x6+6+6(20 15 10) @1'
cardio 25'