July 12, 2018
elliptical trainer+RowingStep machine+, 00:40:00 20 - 10 - 10 |
July 11, 2018
Total 7842kg, Reps 387 (Biceps, Shoulder, Triceps) Week 3 - Day 3. Def. poliqu. +ABS |
July 11, 2018
Medium short inclined ramps, 7km, 00:30:00 8 min cont. 7 sets (45” sprint - 15” walk - 45” soft run - 30” recovery) |
July 10, 2018
Total 16110kg, Reps 357 (Back, Legs) WEEK 3 - def poliq |
July 9, 2018
Total 10530kg, Reps 387 (Back, Biceps, Chest, Legs) WEEK 3 |
July 9, 2018
Fartlek, 8km, 00:29:00
|
July 6, 2018
Total 7266kg, Reps 387 (Biceps, Shoulder, Triceps) Week 2 - Day 3. Def. poliqu. +ABS |
July 5, 2018
Running, 00:26:00
|
July 4, 2018
Multiactivity, 3km, 00:15:00 5 x short stairs. 3x stairs-sprint-stairs 3x short ramps (30 sg) |
July 3, 2018
Total 15432kg, Reps 354 (Back, Legs) WEEK 2 - Day 2 -def. poliq. +ABS |
July 3, 2018
Fartlek, 6km, 00:26:00
|
July 2, 2018
Total 10656kg, Reps 387 (Back, Biceps, Chest, Legs) WEEK 2 - DAY 1. Def Poliqu. +ABS |
June 29, 2018
Running, 5km, 00:18:00
|
June 29, 2018
Total 8118kg, Reps 387 (Biceps, Shoulder, Triceps) Day 3 . def poliq. . +ABS |
June 27, 2018
Medium short inclined ramps, 5.5km, 00:23:00 5’ plane run . 6 x (45” ramp. +15” walk+30” soft running +15” walk+15” rest)+4’30” running |
June 27, 2018
Total 14970kg, Reps 348 (Back, Legs) Day 2 def poliq. . + ABS |
June 26, 2018
Fartlek, 5.5km, 00:27:00 8' run 2' walk 1'30" run 1'30" walk 30" run 30" walk 1'30" run 1'30" walk 2' run 2' walk 3' run 3' walk |
June 26, 2018
Total 8310kg, Reps 341 (Back, Biceps, Chest, Legs) Day. 1 def poliq. . + ABS too many fails in chest and back aux. muscles (shoulders) are not ready. |
June 22, 2018
Total 14610kg, Reps 312 (Biceps, Chest, Legs, Shoulder, Triceps) +ABS 3rd week Day 3 |
June 20, 2018
Total 7410kg, Reps 145 (Back, Biceps, Chest, Legs, Shoulder, Triceps) +abs DAY 2 3rd week |
June 20, 2018
running medium short inclined ramps, 5km, 00:25:00 Warm + ramps 5 sets x 45 sg |
June 19, 2018
elliptical trainer+RowingStep machine+, 00:40:00 20' 10' 10' +ABS |
June 18, 2018
Fartlek, 6km, 00:24:00 3/3-2/2-1/1 1/1-2/2-3/3 |
June 18, 2018
Total 8973kg, Reps 260 (Back, Biceps, Chest, Legs, Shoulder, Triceps) + ABS Day 1 3rd week. |
June 15, 2018
Running, 5km, 00:22:00 suave suave. vía puntilla calle taliarte |
June 15, 2018
Total 13356kg, Reps 288 (Biceps, Chest, Legs, Shoulder, Triceps)
|
June 13, 2018
Total 8091kg, Reps 169 (Back, Biceps, Chest, Legs, Shoulder, Triceps)
|
June 13, 2018
running short inclined ramps, 00:10:00 5x short |
June 12, 2018
elliptical trainer+Step machine, 00:40:00
|
June 11, 2018
Total 8490kg, Reps 270 (Back, Biceps, Chest, Legs, Shoulder, Triceps)
|
June 11, 2018
Multiactivity, 00:18:00 Run 1 min rope Jump 1 min Sprint 30 sg Walking 30 sg |
June 8, 2018
Total 12090kg, Reps 288 (Biceps, Chest, Legs, Shoulder, Triceps) Day 3 + ABS Routine: Day 1: 4x8 A1- Squats A2- BB incline press A3- Db Romanian deadlift A4- MEdium parallel Chin ups 3x8 B1- Bb shoulder press B2- Db incline curls B3- dips 3x16 C1-Seated calf raise ABS Day 2: 5x6 A1- Deadlift A2-Bb row A3- Bench press A4- Bench glute bridge 3x6 B1- Arnold press B2- Db Hammer curl B3 - Standing overhead tríceps extensión 3x... |
June 8, 2018
Running, 5km, 00:22:00 2 sets, (13 + 9 min). |
June 6, 2018
Multiactivity, 00:18:00 Run 1 min rope Jump 1 min Sprint 30 sg Walking 30 sg 6 rounds |
June 6, 2018
Total 8256kg, Reps 210 (Abdominal, Back, Biceps, Chest, Legs, Shoulder) Day 2 + ABS Routine: Day 1: 4x8 A1- Squats A2- BB incline press A3- Db Romanian deadlift A4- MEdium parallel Chin ups 3x8 B1- Bb shoulder press B2- Db incline curls B3- dips 3x16 C1-Seated calf raise ABS Day 2: 5x6 A1- Deadlift A2-Bb row A3- Bench press A4- Bench glute bridge 3x6 B1- Arnold press B2- Db Hammer curl B3 - Standing overhead tríceps extensión 3x... |
June 4, 2018
Fartlek, 5km, 00:22:00
|
June 4, 2018
Total 7492kg, Reps 250 (Back, Biceps, Chest, Legs, Shoulder, Triceps) DAY 1+ ABS Routine: Day 1: 4x8 A1- Squats A2- BB incline press A3- Db Romanian deadlift A4- MEdium parallel Chin ups 3x8 B1- Bb shoulder press B2- Db incline curls B3- dips 3x16 C1-Seated calf raise ABS Day 2: 5x6 A1- Deadlift A2-Bb row A3- Bench press A4- Bench glute bridge 3x6 B1- Arnold press B2- Db Hammer curl B3 - Standing overhead tríceps extensión 3x6 C... |