My BB Diary

[Stefanogym]

i begin from 18-11-2002

Shoulders and Arms


Seated dumbell presses 66 + 66 pounds for 8 reps tempo 404 3 minutes of rest and then 5 reps with the same weight of the first set


Seated bent laterals 10 reps with 39,6 pounds for arm 201 tempo
2 minutes rest
8 reps with 44 pounds for arm tempo 201


Dumbel Shrugs with 66 + 66 pounds 12 reps





Scap Jacks

1 arm standing bumbel curl + 1 arm pulley pushdowns
48.4 pounds(bic) + 66 pounds (tric)

tempo 404 for both
rest between set 90 sec
reps 4+4 first set
3+3 second set

A1 inline hammer curl 4 reps* 44 pounds
A2 triceps machine 6 reps 66 pounds 404

B1 scott curl machine 6 reps 66 pounds tempo 301
B2 triceps machine 8 reps 77 pounds tempo 301

[Stefanogym]

20-11-2002
work for speed strength and absolute strenght
in 10 minutes: 45° LEg presses 434 pounds 10 set* 3 accellerative reps
in 5 minutes: 506 pounds * 1 rep
550 pounds * 1 rep

ipertrophy:
in 15 minutes

A1 Dumbell lunges 53+53 pounds tempo 404 3 set per 5 reps
A2 Leg curls 66 pounds tempo 404 3 set per 5 reps


C1 dumbell step up with 44+44 pounds 1 set per 12 reps
C2 Barbel hack squat 80 pounds 1 set per 12 reps

[Stefanogym]

22-11-2002

A1 bench press (10" rest pause) 242 pounds (3) 233 pounds (3) 220 pounds (2)
A2 reverse grip lat machine pulldowns (10" rest pause) 200 pounds(5 reps) 187 pounds (3 reps)
rec between the 2 rest pause sets= 3 minutes


A1 bench press (10" rest pause) 242 pounds (4) 225 pounds (1) 220 pounds (2) 215 pounds (1)
A2 reverse grip lat machine pulldowns (10" rest pause) 200 pounds(5 reps) 187 pounds (3 reps)
rec between the 2 rest pause sets= 3 minutes


Incline dumbell presses 77+77 pounds 6 reps tempo 301 rec 2 min
Dumbel row 91 pounds 6 reps tempo 301