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Gendarius: il diario di Dario (la crocefissione)

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    Stacco 4 4 3 3 @ 167.5 kg
    Trazioni 3 x 6 @ Bw+10 kg, 2 x 6 @ Bw
    Rematore manubri 10 10 8 8 @ 30 kg
    Calf al MP 6 x 10-14

    Commenta


      Ohp 5 5 4 4 @ 55 kg, 5 @ 50 kg
      Tirate al petto 4 x 10 @ 47.5 kg
      Alzate laterali al cavo 4 x 10-12
      Curl seduto 10 8 7 6 @ 14 kg
      Preacher curl 3 x 10 @ 8 kg
      Curl panca inclinata 3 x 10 @ 10 kg

      Commenta


        Front squat 4 @ 97.5 kg, 3 x 4 @ 90 kg, 4 @ 90 kg
        Squat MP 11, 11, 10, 10
        Leg curl 13, 12, 10
        Leg press 13, 10, 10
        Calf MP 13, 11 10, 8 @ 52.5 kg, 10 @ 50 kg

        Commenta


          Panca piana 4 x 4 @ 90 kg
          Panca 60° 3 x 8 @ 22 kg
          French press 10, 10 @ 10 kg, 10, 8 @ 8 kg
          Dips 3 x 6 @ Bw+10 kg
          Pushdown 4 x 12
          Tirate al petto 5 x 10-15
          -----
          Stacco 4 x 3 @ 165 kg presa mista
          Trazioni 7, 6, 6, 5 @ Bw+10 kg, 8 @ Bw
          Rematore manubri 10, 10, 9, 8 @ 30 kg
          Lat machine 3 x 12
          Calf MP 15, 13, 11, 11, 10, 10
          Curl cavo 12, 9, 9, 8
          Last edited by gendarius; 05-04-2019, 23:29:54.

          Commenta


            Ohp 6, 5, 4, 4, 3 @ 55 kg
            Tirate al petto 10, 9 @ 50 kg, 10, 10 @ 45 kg
            Alzate laterali 4 x 10-15
            Curl seduto 10, 8, 7,7 @ 14 kg
            Curl preacher 3 x 11 @ 8 kg
            Curl spalle al cavo basso 3 x 12

            Commenta


              Oggi visto il malessere generale e la stanchezza non mi sarei dovuto allenare, ma..

              Front squat 5, 4, 4, 4, 3 @ 95 kg
              Squat MP 4 x 10
              Leg curl 10, 8, 10
              Pressa 4 x 10 + 5 in rest pause
              Calf MP 14, 11, 10, 9 @ 52.5 kg, 10 @ 50 kg

              Commenta


                Panca piana 4, 4 x 3 @ 90 kg
                Lento manubri 10, 8, 8 @ 22 kg
                Tirate al petto 11, 11, 11, 10
                French press 10, 10 @ 10 kg, 10, 10 @ 8 kg
                Dips assistite focus tricipiti 9, 9, 9, 8
                Pushdown singolo 4 x 12

                Commenta


                  Ohp 5, 5, 3 @ 57.5 kg, 5, 5 @ 55 kg
                  Tirate al petto 10, 10 @ 50 kg, 10, 10 @ 45 kg
                  Alzate laterali al cavo 4 x 10-12
                  Curl martello 10, 9, 8, 8 @ 14 kg
                  Spider curl 3 x 12 @ 8 kg
                  Curl panca inclinata 3 x 10 @ 8 kg

                  Commenta


                    Rematore Pendlay 4 x 5 @ 85 kg
                    Trazioni prone 4 x 6 @ Bw+12 kg
                    Tirate al petto 4 x 12 @ 45 kg
                    Alzate laterali al cavo 4 x 10-12
                    Curl manubri 3 x 8 @ 16 kg
                    Curl martello 3 x 10 @ 12 kg

                    Commenta


                      Panca piana 4 x 3 @ 90 kg
                      Panca 30° manubri 3 x 8 @ 26 kg
                      Ohp 10, 10, 8 @ 40 kg
                      Pushdown singolo 12, 10, 12, 12
                      Back squat (con fermo) 3 x 7 @ 90 kg
                      Leg press 15, 13, 13

                      Commenta


                        Panca 4 x 3-4 @ 90 kg
                        Dips 7, 6, 6 @ Bw+16 kg
                        Ohp 8 @ 42.5 kg, 9, 8 @ 40 kg
                        Pushdown 4 x 12
                        Leg press 10, 9, 9
                        Squat MP 3 x 12
                        Calf MP 15, 13, 12, 10

                        Commenta


                          Stacco presa snatch 4, 4, 3, 3, 3 @ 155 kg
                          Pulley 10, 9, 9, 8
                          Alzate laterali 4 x 10-12
                          Tirate al petto al cavo 4 x 10-12
                          Lat machine neutra 3 x 10
                          Curl al cavo 5 x 12-15

                          Commenta


                            Ohp 4, 4, 4 @57.5 kg, 6, 6 @50 kg
                            Back squat 6, 5, 5, 5 @100 kg
                            Leg press 9, 8, 8
                            Pushdown 4 x 10-12
                            Dips 12, 10, 10 @ Bw
                            Calf MP 11, 10, 10, 10

                            Nell'ohp ho usato il bilanciere normale e si vede, soprattutto si sente

                            Nello squat sto lavorando col fermo sotto e molto sul "bracing", le gambe sono sfatte poi, mai successo.

                            Commenta


                              Stacco rumeno 3 x 6 @ 115 kg
                              Trazioni prone 6, 5, 5 @ Bw+12 kg, 8 @ Bw
                              Pulley presa neutra media 4 x 10-12
                              Alzate laterali ai cavi 4 x 10
                              Tirate al petto 4 x 10-12
                              Curl seduto 3 x 6 @ 14 kg
                              Curl panca inclinata 3 x 10 @ 8 kg

                              Commenta


                                Martedì:

                                Back squat 4 x 5-6 @ 100 kg senza scarpe
                                Leg press 3 x 10
                                Leg curl 2 x 12
                                Curl bilanciere 4 x 8 @ 30 kg
                                Curl panca inclinata 3 x 10 @ 10 kg
                                Calf al MP 4 x 10-12 @ 50 kg + peso MP

                                7 serie sui quad, doms lancinanti.

                                Commenta

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