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[BCos]

Miércoles 14/10/2015:
Neutral grip pull up (rpt) 37.5 kg x 1x5, 27.5 kg x 1x6, 15 kg x 1x8 @ 3'
Biceps curl (rpt) 42.5 kg (por error, hoy tocaba con 37.5) x 1x4, 32.5 kg x 1x6, 30 kg x 1x8 @ 2'
Dumbell biceps curl (rp) 20 kg x 1x12 + 5, 4, 4, 4 @ 15"
Bent over raises (rp) 12 kg x 1x12 + 5, 5, 4, 4 @ 15"
Reverse lunge (ss) 25 kg x 3x7, 7, 7 @ 1'
One leg calf raises (rp) 6 kg x 1x12 + 5, 4, 4, 4 @ 15"

[BCos]

Viernes 16/10/2015:
Inclined press (rpt) 70 kg x 1x5, 67.5 kg x 1x6, 62.5 kg x 3x8, 8, 7 @ 3'
Flat press (rpt) 77.5 kg x 1x6, 72.5 kg x 1x7, 67.5 kg x 1x10 @ 3'
Overhead extension (ss) 20 kg x 3x9, 8, 8 @ 90"
Lateral raises (rp) 12 kg x 1x12 + 5, 5, 3, 3 @ 15"

[BCos]

Estuve entrenando muy pesado en las series posteriores a la primera del RPT. Si bien llego con las repes no quiero forzar demasiado, sobre todo perjudicando el progreso de la primer serie. Voy a hacer un ajuste para que la segunda y tercer serie sean con el 90 y 80% de la primera, como debia ser desde el principio.

[BCos]

Lunes 19/10/2015:
Close chin up (rpt) 37.5 kg x 1x5, 27.5 kg x 1x7, 15 kg x 1x9 @ 3'
Barbell curl (rpt) 37.5 kg x 1x6, 35 kg x 1x7, 30 kg x 1x8 @ 2'
Dumbell curl (rp) 20 kg x 1x10 + 3, 3, 2, 2 @ 15"
Bent over raises (rp) 12 kg x 1x12 + 5, 5, 4, 4 @ 15"
Reverse lunge (ss) 25 kg x 3x8, 7, 7 @ 1'
Calf raises (en maquina smith) (rp) 40 kg x 1x15 + 5, 5, 4, 4 @ 15"

[BCos]

Jueves 22/10/2015:
Inclined press (rpt) 70 kg x 1x6, 65 kg x 1x7, 60 kg x 3x9, 9, 9 @ 3'
Flat press (rpt) 77.5 kg x 1x6, 70 kg x 1x8, 65 kg x 1x10 @ 3'
Overhead extension (ss) 20 kg x 3x9, 9, 9 @ 90"
Lateral raises (rp) 12 kg x 1x12 + 5, 5, 5, 5 @ 15"

[BCos]

Viernes 23/10/2015:
Close chin up (rpt) 37.5 kg x 1x5, 27.5 kg x 1x8, 15 kg x 1x10 @ 3'
Biceps curl (rpt) 37.5 kg x 1x6, 35 kg x 1x7, 30 kg x 1x8 @ 2'
Dumbbel curl (rp) 20 kg x 1x12, 4, 4, 3, 3 @ 15"
Bent over raises (rp) 12 kg x 1x12, 5, 5, 5, 5 @ 15"
Front squat (rpt) 60 kg x 1x5, 45 kg x 1x8, 32.5 kg x 1x10 @ 3'
Calf raises (rp) 42.5* kg x 1x20, 5, 8, 8, 5 @ 15"

[BCos]

Lunes 26/10/2015:
Inclined press (rpt) 70 kg x 1x6, 65 kg x 1x8, 60 kg x 3x10, 9, 8 @ 3'
Flat press (rpt) 80 kg x 1x4, 70 kg x 1x8, 65 kg x 1x10 @ 3'
Overhead extension (ss) 20 kg x 3x10, 9, 9 @ 90"
Lateral raises (rp) 12 kg x 1x13 + 6, 5, 5, 5 @ 15"

[BCos]

Miercoles 28/10/2015:
Close chin up (rpt) 37.5 kg x 1x6, 27.5 kg x 1x8, 15 kg x 1x10 @ 3'
Biceps curl (rpt) 37.5 kg x 1x6, 35 kg x 1x7, 30 kg x 1x9 @ 2'
Dumbbel curl (rp) 20 kg x 1x10 + 4, 4, 3, 3 @ 20"
Bent over raises (rp) 12 kg x 1x13 + 5, 5, 5, 5 @ 15"
Reverse lunge (ss) 25 kg x 3x10, 10, 10 @ 1'
Calf raises (rp) 42.5 kg x 1x15 + 5, 5, 5, 5 @ 15"

[BCos]

Viernes 30/10/2015:
Inclined press (rpt) 72.5 kg x 1x4, 65 kg x 1x8, 60 kg x 3x10, 9, 9 @ 3'
Flat press (rpt) 80 kg x 1x5, 70 kg x 1x8, 65 kg x 1x10 @ 3'
Overhead extension (ss) 20 kg x 3x10, 10, 10 @ 90"
Lateral raises (rp) 12 kg x 1x14 + 5, 5, 5, 5 @ 15"

[BCos]

Lunes 02/11/2015:
Close chin up (rpt) 40 kg x 1x4, 27.5 kg x 1x8, 15 kg x 1x10 @ 3'
Biceps curl (rpt) 37.5 kg x 1x6, 35 kg x 1x8, 30 kg x 1x9 @ 2'
Dumbbell curl (rp) 20 kg x 1x12 + 4, 4, 4, 3 @ 15"
Bent over raises (rp) 12 kg x 1x14 + 5, 5, 5, 5 @ 15"
Reverse lunge (ss) 30 kg x 3x6, 6, 6 @ 1'
Calf raises (rp) 50 kg x 1x17 + 8, 8, 6, 6 @ 15"