Obiettivo 2 : MASSA

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20 minuti cyclette hiit

---------- Post added 27-02-2015 at 08:16:09 ---------- Previous post was 26-02-2015 at 16:33:41 ----------

Ieri sera
Curl manubrio 3x7@16kg
Curl su panca scott 3x10@27kg
Panca stretta 3x8@50kg
Ss push down fune / curl doppio cavo basso 3x10/10@30/30kg no stop

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Oggi
Snatch manubrio 6/6/4/4@24/26/28/30 kg
Ss power clean + toes to bar / push up su parallele 5x10/6/10@40kg/bw/bw
Lat cavi sing dorsale basso 3x12@15kg
lat doppia triangolo 3x10@40kg
20 minuti cyclette

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Oggi
Stacco quadrabar 4x8@80kg
Rematore bb style 5x10@30kg
Deltoid machine bb style 4x10@75
Lat sing bassa 3x12@15kg

---------- Post added 03-03-2015 at 22:09:19 ---------- Previous post was 02-03-2015 at 22:45:51 ----------

Oggi
Spinte piane 4@6@30kg leeeente
Chest press leeenta 4x10@55kg
Pectoral con picco 3x12@35kg
Row machine leeeenta 3x10@35kg
10 minuti cyclette

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Oggi
Military 8/8/6/6@40/45/50/50kg
Alz lat isometri 3x8@6kg
Crossover inverso 20/15/10/5@10kg
Curl 4x5@10kg leeeeentissimo

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30 minuti di cyclette
Pomeriggio
Spinte piane bb 4x6@30kg
Croci 60 gradi intraruotate 4x8@10kg
chest press bb 6+6@50kg
Pectoral machine bb2x10@30kg

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Oggi primi 20 minuti di corsetta post operazione

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Oggi primi 20 minuti di corsetta post operazione

Pomeriggio
Portate al petto 6/6/6/8@40/45/45/40kg
Row isometria 4x8@30kg
trazioni sing 4x8@30kg
volare inverso 3x15@20kg
curl incl leeeeeento 3x5@10kg

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Oggi 35 minuti corsetta

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Oggi
Vertical pushup 4xmax
Militari 3x8@40kg
Alz lat a sbalzo 3x8 @8kg
Tirate alt corda 3x10@45kg

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Oggi 35 minuti cyclette
Spinte incl bb 4x6@30kg
Croci alte intraruotate 3x10@8kg
Pectoral 3x12@35kg 5"
Croci dal basso sing in piedi 3x8@6kg no stop

---------- Post added 17-03-2015 at 13:30:01 ---------- Previous post was 16-03-2015 at 22:11:28 ----------

Oggi
Stamattina 30 minuti cyclette

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Stasera
Military 10 8 8 6@40 45 45 50 kg
Spinte presa neutra 8 10 12@22/18/14kg
Alz lat 3x8@8kg un braccio usometria
Scrollate 3x20@16kg
Dragcurl 3x10@27kg
Curl al cavo fune 3x12@45kg
Curl doppio incl leeeeento 3x5@8kg

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oggi wod
30 power clean 40 kg
30 american swing 16 kg
30 squat bw
30 bench press 60kg
30 power clean 40 kg
30 american swing 16 kg
30 squat bw
30 push up

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Stamattina 30 corsa
Stasera
Panca piana negativa lenta 3x8@60kg
Panca incl guidata positiva lenta 3x10@30kg
Chest press 1x30@65kg

---------- Post added 24-03-2015 at 16:55:55 ---------- Previous post was 23-03-2015 at 22:31:31 ----------

Oggi wod
slanci/overhead squat /leg raise 4x10/10/8@40/20/bw
Ans rotella lenti 5xmax

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Oggi 30 minuti cyclette
Pomeriggio
Row machine leenta 3x8@30kg
Lat triangolo lenta 3x10@35kg
Lat avanti salita lenta 3x10@35kg
panca scott 3x8@17kg
curl doppio stretto/largo 3x10@8kg

---------- Post added 27-03-2015 at 17:53:21 ---------- Previous post was 26-03-2015 at 22:30:43 ----------

Oggi wod
Power clean /wall ball /leg raise / box jump 21/15/9/5@40/12/bw/box medio

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30 minuti di corsa al parco

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Oggi wod
Panca/portate al petto/stacco 10/9/8/7/6/5/4/3/2/1@60/40/90kg

---------- Post added 01-04-2015 at 10:08:42 ---------- Previous post was 31-03-2015 at 16:38:30 ----------

30 minuti corsa

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Stasera
Military 10/10/8/8@45/45/50/50kg
Shoulder press 3x10@70kg
Crossover inverso 15/10/5@15kg
Curl alt 3x6@16kg
Curl doppio leeeento 3x5@8kg

---------- Post added 02-04-2015 at 21:13:13 ---------- Previous post was 01-04-2015 at 21:59:04 ----------

Oggi
Ss sponte incl /croci piane / flessioni 3x6/10/max@26/8/bw
Chest press /crossover 3x8/15@70/15kg
Clock press3x10+10@bw
Rowmachine 3x15 3sec picco @25kg

---------- Post added 03-04-2015 at 18:45:34 ---------- Previous post was 02-04-2015 at 21:13:13 ----------

oggi
leg ext alternata 3x10@25kg
vertical pushup 3x10@bw
slancio/boxjumo/swing/abs 3x10@40/bw/20/bw

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40 minuti di corsetta

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Oggi
Stacco quadrabar 8/8/6/4@80/80/90/105
Portata al petto 8/6/6/4@40/45/50/55kg
Rowmachine sing 3x8@30kg
Lat sing 3x10@35kg

---------- Post added 09-04-2015 at 21:22:51 ---------- Previous post was 08-04-2015 at 21:33:53 ----------

Oggi
Ss spinte piane croci incl flessioni 3x6/10/max@26/10/bw
Ss chest press crossover dal basso 3x8/15@75/10kg
Croci poane dal basso 3x12@6kg