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[BCos]

Entrenamiento de ayer 08/07:

Rings dips 4x8, 8, 8, 8
Rings pull ups 4x8, 8, 8, 7
Push ups 3x12, 12, 12
Inclined row 3x12, 12, 12
Triceps extension 3x12, 12, 12
Biceps curl 3x12, 12, 12
Leg raises 3x12, 12, 12

Saludos!

[BCos]

Entrenamiento de ayer 11/07:

Pike push up 3x8, 8, 8
Lateral raises 2x15, 15
Lateral lunge 4x10, 10, 10, 10
One-leg bridge 4x10, 10, 10, 10
Close squat 3x15, 15, 15
Straight leg bridge 3x15, 15, 15
Full calf raises (pausa de 2" arriba) 4x15, 15, 15, 15
Calf raises 3x30, 30, 30

Desde el próximo entrenamiento subo la intensidad un poquitin.

Saludos!

[BCos]

Entrenamiento del jueves 13/07:

Bulgarian dips 4x6, 6, 6, 6
Rings L-chin ups 4x6, 6, 6, 4
Parallettes push ups 3x10, 10, 10
Inclined row 3x10, 10, 8
Triceps extension 3x12, 12, 12
Biceps curl 3x12, 12, 12
Leg raises 3x12, 12, 12

Saludos!

[BCos]

Entrenamiento del sábado 15/07:

One-arm press 3x6, 6, 6 @ 20 kg
Lateral raises 2x15, 13 @ 5 kg
Half pistol squat 4x8, 8, 8, 8
One-leg bridge 4x8, 8, 8, 8
Leg extension 3x12, 12, 12
One-leg calf raises 4x10, 10, 10, 10
Calf raises 3x30, 30, 30

Saludos!

[BCos]

Esta semana volví a entrenar luego de un descanso de unos diez días.

Por el momento no voy a usar las anillas ya que no tengo donde colgarlas.. tampoco dispongo de barra de dominadas así que toca improvisar combinando algo de calistenia + máquinas + mancuernas.

Estoy siguiendo una fullbody 3 veces por semana, al estilo HST.

Estos son los entrenamientos que hice:

Entrenamiento del miércoles 26/07:

Push up 3x15, 14, 12
Lat pull down 3x15, 14, 14 @ 3 placas
Pike push up 2x15, 15
Band lateral raises 1x15
Band rear raises 1x15
Cable biceps curl 2x15, 15 @ 1 placa
Triceps pull down 2x15, 15 @ 1 placa
Close squat 3x20, 18, 16
Short bridges 3x20, 20, 18
Full calf raises 2x20, 20
Knee raises 2x20, 20

Entrenamiento de hoy 28/07:

Push up 3x15, 15, 13
Lat pull down 3x15, 15, 15 @ 3 placas
Pike push up 2x15, 15
Band lateral raises 1x17
Band rear raises 1x17
Cable biceps curl 2x16, 16 @ 1 placa
Triceps pull down 2x17, 17 @ 1 placa
Close squat 3x20, 18, 18
Short bridges 3x21, 20, 20
Full calf raises 2x20, 20
Knee raises 2x21, 20

Saludos!

[BCos]

Entrenamiento de ayer 31/07:

Push up 3x22, 14, 9
Pull down 1x25 @ 22.7 kg + 18, 16 @ 25.2 kg
Pike push up 2x17, 15
Band lateral raises 1x17
Band rear raises 1x17
Cable biceps curl 2x22, 17 @ 11.3 kg
Triceps pull down 2x23, 18 @ 11.3 kg
Close squat 3x27, 20, 20
Short bridge 3x26, 22, 17
Full calf raises 2x28, 23
Knee raises 2x24, 19

Saludos!

[BCos]

Entrenamiento de ayer 01/08:

Parallettes push up 3x12, 12, 9
Pull down 3x12, 12, 12 @ 34 kg
Pike push up 2x12, 12
Band lateral raises 1x15
Band rear raises 1x15
Cable biceps curl 2x12, 10 @ 16.5 kg
Triceps pull down 2x12, 12 @ 16.5 kg
Fordward lunge 3x15, 12, 12
Straight leg bridge 3x15, 15, 13
Full calf raises 2x25, 25
Knee raises 2x25, 20

Saludos!

[BCos]

Entrenamiento del viernes 04/08:

Parallettes push up 3x12, 12, 11
Pull down 3x12, 12, 12 @ 36.6 kg
Pike push up 2x12, 12
Band lateral raises 1x15
Band rear raises 1x15
Cable biceps curl 2x12, 12 @ 16.5 kg
Triceps pull down 2x12, 12 @ 19.5 kg
Fordward lunge 3x15, 15, 13
Straight leg bridge 3x15, 15, 15
Full calf raises 2x25, 25
Knee raises 2x25, 20

Saludos!

[BCos]

Entrenamiento de ayer 06/08:

Parallettes push up 3x12, 12, 11
Pull down 3x12, 12, 14 @ 37.8 kg
Pike push up 2x12, 12
Band lateral raises 1x16
Band rear raises 1x16
Cable biceps curl 2x12, 14 @ 17.7 kg
Triceps pull down 2x12, 12 @ 22.7 kg
Fordward lunge 3x15, 15, 15
Straight leg bridge 3x15, 15, 15
Full calf raises 2x25, 29
Knee raises 2x25, 25

Saludos!

[BCos]

Entrenamiento de ayer 09/08:

Declined parallettes push up 3x10, 9, 8
Pull down 3x10, 9, 9 @ 45.4 kg
Pike push up 2x9, 9
Band lateral raises 1x12
Band rear raises 1x12
Cable biceps curl 2x10, 9 @ 20.2 kg
Triceps pull down 2x10, 9 @ 25.2 kg
Reverse lunge 3x12, 12, 12
One-leg curl 3x12, 12, 12 @ 5.6 kg
Full calf raises (pausa de 2" arriba) 2x15, 15
Bent leg raises 2x15, 13

Saludos!