diario KETO di ANDRIO

[Andrio]

Io domenica e lunedi non sarò a casa mia quindi niente programmi alimentari..diciamo che per lunedi la vedo proprio dura
la colomba non piace nemmeno a me...ma l'uovo nocciolato è l'unica tentazione a cui non resisto...anche se mi piace solo la cioccolata fondente.
Dai...suupereremo indenni anche queste feste

buongiorno carissima ,bene bene sulla colomba siamo d'accordo ,poi per me è semplice perché a casa mia comando io per cui nel frigo entra solo quello che dico io così come in cucina per cui è semplice rimanere alla larga da cose immonde

[Andrio]

Pranzo:
1. 200gr petto pollo
2. 300gr broccoli + 100gr piselli

[Andrio]

Queste sono le linee guida del prossimo allenamento, lo terrò come base e penso che lo farò su 4 giorni anziché 3 inserendo un wo apposta per le spalle sempre in superset , ci saranno comunque variazione di esercizi base ed accessori in corso d'opera


Day1
Chest/Biceps

Super Set 1
Chest- Press Motion
With 80% of your 1rep maximum or a weight you can do 6 reps with

Week1-8sets of 3 with 60 sec rest in btw supersets
Week2-9 sets of 3 with 45 seconds rest
Week3-10 sets of 3 with 30 seconds rest
w/
Barbell Curls
Week1-3sets of 10 with 60 sec rest in btw supersets
Week2-4sets of 10 with 45 seconds rest
Week3-5sets of 10 with 30 seconds rest

Super Set 2
C2) Chest -Flye Motion
B2) Hammer Curls

Week1-3 sets of 12 with 60 sec rest in btw supersets
Week2-4 sets of 12with 45 seconds rest
Week3-5 sets of 12 with 30 seconds rest

Finisher
Dip & pushups 3 sets


Day2
Back/Triceps

Super Set
Back- Rowing Motion
With 80% of your 1rep maximum or a weight you can do 6 reps with

Week1-8sets of 3 with 60 sec rest in btw supersets
Week2-9 sets of 3 with 45 seconds rest
Week3-10 sets of 3 with 30 seconds rest
w/

Skull Crushers
Week1-3sets of 10 with 60 sec rest in btw supersets
Week2-4sets of 10 with 45 seconds rest
Week3-5sets of 10 with 30 seconds rest

SuperSet2
Back- Pull Down Motion (wide/narrow, overhand/underhand)
Tricep- Pushdown/Rvs Pushdown

Week1-3 sets of 12 with 60 sec rest in btw supersets
Week2-4 sets of 12with 45 seconds rest
Week3-5 sets of 12 with 30 seconds rest

Finisher Super Set 3 sets- minimal rest
Triple drop dumbbell side laterals (eg 20lbs till you have to drop, then 15lbs, then 10lbs)
Dumbbell/ Barbell Upright Row

Day3
Legs
Super Set
Stiff Legged Dead Lift
With 80% of your 1rep maximum or a weight you can do 6 reps with

Week1-8sets of 3 with 60 sec rest in btw supersets
Week2-9 sets of 3 with 45 seconds rest
Week3-10 sets of 3 with 30 seconds rest
w/

Hindu Squats
Week1-3sets of40 with 60 sec rest in btw supersets
Week2-4sets of 40 with 45 seconds rest
Week3-5sets of 40 with 30 seconds rest

SuperSet2
Hams- Lying/Standing Leg Curl
Quads- Front Squats

Week1-3 sets of 12 with 60 sec rest in btw supersets
Week2-4 sets of 12with 45 seconds rest
Week3-5 sets of 12 with 30 seconds rest


Finisher Super Set 3 sets- minimal rest
Standing/Seated weighted calf raise
Standing Bodyweight calf raise to failure

[nomoretrouble]

Allenamento:
(1a) squat con manubri:
¤ 1x10-32kg+32kg 120"
¤ 1x10-32kg+32kg 120"
¤ 1x9-32kg+32kg 180"
¤ 1x9-32kg+32kg 120";
(2a) affondi con manubri:
¤ 1x8-1x8-1x7-16kg+16kg 120";
(3a) leg extension:
¤ 1x8-50kg 60"
¤ 1x8-50kg 60"
¤ 1x7-50kg 60"
¤ 1x9-40kg 30"
¤ 1x7-40kg 30"
¤ 1x6-40kg 120";
(4a) leg curling:
¤ 1x9-30kg 60"
¤ 1x8-30kg 60"
¤ 1x7-30kg 60";
(1b) crunch con contrazione di picco tenuta 3 secondi:
¤ 1xmax.

post post wo dopo 1 ora:
1. 200gr petto pollo
2. 300gr broccoli

mangi un ***** e spingi una cifra

Queste sono le linee guida del prossimo allenamento, lo terrò come base e penso che lo farò su 4 giorni anziché 3 inserendo un wo apposta per le spalle sempre in superset , ci saranno comunque variazione di esercizi base ed accessori in corso d'opera


Day1
Chest/Biceps

Super Set 1
Chest- Press Motion
With 80% of your 1rep maximum or a weight you can do 6 reps with

Week1-8sets of 3 with 60 sec rest in btw supersets
Week2-9 sets of 3 with 45 seconds rest
Week3-10 sets of 3 with 30 seconds rest
w/
Barbell Curls
Week1-3sets of 10 with 60 sec rest in btw supersets
Week2-4sets of 10 with 45 seconds rest
Week3-5sets of 10 with 30 seconds rest

Super Set 2
C2) Chest -Flye Motion
B2) Hammer Curls

Week1-3 sets of 12 with 60 sec rest in btw supersets
Week2-4 sets of 12with 45 seconds rest
Week3-5 sets of 12 with 30 seconds rest

Finisher
Dip & pushups 3 sets


Day2
Back/Triceps

Super Set
Back- Rowing Motion
With 80% of your 1rep maximum or a weight you can do 6 reps with

Week1-8sets of 3 with 60 sec rest in btw supersets
Week2-9 sets of 3 with 45 seconds rest
Week3-10 sets of 3 with 30 seconds rest
w/

Skull Crushers
Week1-3sets of 10 with 60 sec rest in btw supersets
Week2-4sets of 10 with 45 seconds rest
Week3-5sets of 10 with 30 seconds rest

SuperSet2
Back- Pull Down Motion (wide/narrow, overhand/underhand)
Tricep- Pushdown/Rvs Pushdown

Week1-3 sets of 12 with 60 sec rest in btw supersets
Week2-4 sets of 12with 45 seconds rest
Week3-5 sets of 12 with 30 seconds rest

Finisher Super Set 3 sets- minimal rest
Triple drop dumbbell side laterals (eg 20lbs till you have to drop, then 15lbs, then 10lbs)
Dumbbell/ Barbell Upright Row

Day3
Legs
Super Set
Stiff Legged Dead Lift
With 80% of your 1rep maximum or a weight you can do 6 reps with

Week1-8sets of 3 with 60 sec rest in btw supersets
Week2-9 sets of 3 with 45 seconds rest
Week3-10 sets of 3 with 30 seconds rest
w/

Hindu Squats
Week1-3sets of40 with 60 sec rest in btw supersets
Week2-4sets of 40 with 45 seconds rest
Week3-5sets of 40 with 30 seconds rest

SuperSet2
Hams- Lying/Standing Leg Curl
Quads- Front Squats

Week1-3 sets of 12 with 60 sec rest in btw supersets
Week2-4 sets of 12with 45 seconds rest
Week3-5 sets of 12 with 30 seconds rest


Finisher Super Set 3 sets- minimal rest
Standing/Seated weighted calf raise
Standing Bodyweight calf raise to failure

bellino

[Andrio]

mangi un ***** e spingi una cifra

bellino

bho sarà l'aria che respiro

si il programma è caruccio ma 3 giorni son pochi anche perché l'allenamento per le spalle praticamente è relegato a solo gli accessori
poi mano mano che lo faccio lo modifico un pò

[Andrio]

Spuntello:
1. 220gr petto pollo

[Pivellino2]

Spuntello:
1. 220gr petto pollo

Ciao Andrio,

da poco anche io ho terminato lo spuntello con 250gr di petto di pollo e peperoni grigliati... "nù babbbà!"

Sergio

[Andrio]

Ciao Andrio,

da poco anche io ho terminato lo spuntello con 250gr di petto di pollo e peperoni grigliati... "nù babbbà!"

Sergio

ciao caro ottimo veramente ottimo
un plauso al petto di pollo ,l'alimento degli dei

[Pivellino2]

ciao caro ottimo veramente ottimo
un plauso al petto di pollo ,l'alimento degli dei

Vero !, mentre gli altri 250 dello spuntino mattutino erano alla salsa di soya + riso ...... na bontà !

Ciao

[Andrio]

Cena:
1. 250gr petto pollo
2. 300gr minestrone + 100gr piselli
3. 6 noccioline tostate

[nomoretrouble]

Cena:
1. 250gr petto pollo
2. 300gr minestrone + 100gr piselli
3. 6 noccioline tostate

[Andrio]

fanno bene allo spirito ad alla masticazione che un altro pò vado di omogeneizzati sennò

[nomoretrouble]

fanno bene allo spirito ad alla masticazione che un altro pò vado di omogeneizzati sennò

[Andrio]

:d :d

[Andrio]

Stamattina fatti 40 minuti cardio camminata veloce in fascia lipo