Diario di SEPHIROT MASSA

[Sephirot]

E' perche' ci sono 6 serie di stacco, fai 5 3 2 2 e togli una serie alle alzate a 90°. sei a 33

Apposto se dura piu di 1 ora e mezzo cerco di ridurre l'allenamento..domani testo il dorso non vedo l'ora

[roberto11]

attento che se superi i 93' un astereoide puo' colpire la palestra e causare un disastro..

[Sephirot]

attento che se superi i 93' un astereoide puo' colpire la palestra e causare un disastro..

Ahahahahahaha

---------- Post added 18-08-2012 at 15:30:45 ---------- Previous post was 17-08-2012 at 19:56:38 ----------

Oggi non vedo l'ora di distruggermi in palestra amici !! Sperando che alle 6 il caldo se ne va

---------- Post added at 20:47:11 ---------- Previous post was at 15:30:45 ----------

Mamma mia ragazzi che allenamento (ringraziamento speciale a Roberto ) vi dico solo che sto quasi per svenire davanti al pc ahah

Ecco il wo durato 1h e 40min
Stacchi da terra 5 3 2 2 85-105-115-115kg
Trazioni prone 4x8-8-6-8
Rematore manubrio 3x6 28kg per braccio
Trazioni commando 3x8-8-7
T-bar 3x12 28kg (il pulley era momentaneamente rotto )
Alzate a 90° 3x10 8kg per braccio
Scrollate 3x12 22kg per braccio
Curl bil 4x6 34-34-34-30kg
Curl hammer 3x8 10kg per braccio
Curl concentrato 3x12 8-8-6kg per braccio

---------- Post added 19-08-2012 at 15:49:36 ---------- Previous post was 18-08-2012 at 20:47:11 ----------

Doms pazzeschi su bicipiti,dorso,trapezi e avambracci

[Sephirot]

back Prima-Dopo(3 mesi circa)

[Sephirot]

Ragazzi ho deciso che da oggi in poi userò 100gr di riso a cena solo nei giorni ON, sennò solo 50gr ma il prenanna lo farò sempre

Oggi petto , Non vedo l'ora

[Gandhi]

Spacca!

[CercasiCavieUmane]

Ragazzi ho deciso che da oggi in poi userò 100gr di riso a cena solo nei giorni ON, sennò solo 50gr ma il prenanna lo farò sempre

Oggi petto , Non vedo l'ora

100 possono essere tantini, prova con 70-80 e nel caso aumenti.

[Sephirot]

100 possono essere tantini, prova con 70-80 e nel caso aumenti.

Grazie dei consigli comunque sto vedendo che con 100gr di riso a cena non mi sono sporcato troppo alla fine..e ho preso già 2kg (probabilmente acqua)...non vedo l'ora di aumentare ste braccia di 35cm :'( comunque volevo farmi un video mentre facevo squat e stacchi per un parere sulla tecnica

---------- Post added at 15:51:04 ---------- Previous post was at 15:50:26 ----------

Spacca!

Si spera Ghandi !, Te come va ??

[CercasiCavieUmane]

Grazie dei consigli comunque sto vedendo che con 100gr di riso a cena non mi sono sporcato troppo alla fine..e ho preso già 2kg (probabilmente acqua)...non vedo l'ora di aumentare ste braccia di 35cm :'( comunque volevo farmi un video mentre facevo squat e stacchi per un parere sulla tecnica

Sicuramente avrai messo anche acqua, ma non solo. Per le braccia: pazienza e perseveranza. Postando i video puoi solo avere utili consigli.

[AndryPata90]

anche in Massa non ti conviene assumere tutta la quota di cho nella prima parte della giornata?...io ad esempio seguo lo schema per cui tengo i cho nella prima parte della giornata....nella seconda invece vado a diminuirli fino alla sera dove arrivo sui 20-30 max e di conseguenza aumento i fat ....con un totale di kcal che per ora è sulle 3200-3300 kcal...

[Sephirot]

anche in Massa non ti conviene assumere tutta la quota di cho nella prima parte della giornata?...io ad esempio seguo lo schema per cui tengo i cho nella prima parte della giornata....nella seconda invece vado a diminuirli fino alla sera dove arrivo sui 20-30 max e di conseguenza aumento i fat ....con un totale di kcal che per ora è sulle 3200-3300 kcal...

Boh..Andry mi trovo bene anche ad assumerli a cena perchè sennò poi ho una fame assurda :S

[AndryPata90]

mmm cpt...vabbè sicuramente ci sono più strade non c'è 1 metodo giusto e assoluto ...

[Sephirot]

Ragazzi oggi ho fatto un allenamento di me**a !!

Panca piana 4x6-6-5-4 70kg (non riesco piu a chiuderla con 70 ca**o !!) In questo caso devo abbassare il peso vero ??
Panca inclinata manubri 3x8 40kg (non male)
Dip 3x12-9-8 (non male neanche qui)
Croci ai cavi panca piana 3x12 12+12kg
Lento avanti manubri 4x6-6-5-7 32-32-32-24kg (pure qua un po' uno schifo)
Alzate laterali manubri 3x10 20-20-16kg
French press 4x6-6-5-7 29-29-29-25kg
Pushdown 3x8 50-50-45kg
Concentrato 3x12 4kg per braccio (no comment)

[Sephirot]

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E scollate -.-""

[Gandhi]

---------- Post added at 15:51:04 ---------- Previous post was at 15:50:26 ----------



Si spera Ghandi !, Te come va ??

Sono in totale relax dal 10 agosto, era da un bel pò che non scaricavo seriamente