BCos - Diario Calisténico

[BCos]

Entrenamiento de ayer 09/08:

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

Saludos!

[BCos]

Entrenamiento del sábado 12/08:

1. Declined parallettes push up 3x10, 10, 8
2. Pull down 3x10, 10, 10 @ 45.4 kg
3. Pike push up 2x10, 9
4. Band lateral raises 1x12
5. Band rear raises 1x12
6. Cable biceps curl 2x10, 10 @ 20.2 kg
7. Triceps pull down 2x10, 10 @ 25.2 kg
8. Reverse lunge 3x12, 12, 12 @ 2.5 kg
9. One-leg curl 3x12, 12, 12 @ 6.9 kg
10. Full calf raises (pausa de 2" arriba) 2x15, 18
11. Bent leg raises 2x15, 15

Saludos!

[BCos]

Entrenamiento de ayer 15/08/2017:

1. Declined parallettes push up 3x12, 10, 7
2. Pull down 3x14, 12, 11 @ 45.4 kg
3. Pike push up 2x10, 10
4. Band lateral raises 1x13
5. Band rear raises 1x14
6. Cable biceps curl 2x12, 9 @ 20.2 kg
7. Triceps pull down 2x13, 9 @ 25.2 kg
8. Reverse lunge 3x12, 12, 12 @ 3.7 kg
9. One-leg curl 3x12, 12, 12 @ 8.1 kg
10. Full calf raises (pausa de 2" arriba) 2x18, 18
11. Bent leg raises 2x15, 17

Saludos!

[BCos]

He publicado una entrada en el blog sobre las series en escalera y cómo aumentar las dominadas: http://cuerpocalistenico.blogspot.com/2017/08/como-hacer-mas-dominadas.html

 

Saludos!

[Maldini]

Tienes un buen blog BCos.

Aportas información útil y de calidad, y además tienes una forma de escribir que hace la lectura muy amena.

Lástima que todavía no sea muy conocido.

Un saludo.

 

[BCos]

En 18/8/2017 at 18:12 , Maldini dijo:

Tienes un buen blog BCos.

Aportas información útil y de calidad, y además tienes una forma de escribir que hace la lectura muy amena.

Lástima que todavía no sea muy conocido.

Un saludo.

 

Muchas gracias @Maldini me alegra recibir tu comentario.

Saludos!

[BCos]

Entrenamiento del viernes 18/08/2017:

1. Archer push up (bent arm) 3x8, 6, 6
2. Cable row 3x8, 8, 12 @ 34 kg
3. Pike push up 2x8, 6
4. Band lateral raises 1x13
5. Band rear raises 1x14
6. Cable biceps curl 2x8, 7 @ 22 kg
7. Triceps pull down 2x8, 8 @ 26.4 kg
8. Reverse lunge 3x10, 10, 10 @ 5 kg
9. One-leg curl 3x10, 10, 8 @ 11.3 kg
10. Full calf raises (pausa de 2" arriba) 2x18, 20
11. Bent leg raises 2x17, 17

Saludos!

[BCos]

Entrenamiento de ayer 21/08/2017:

1. Archer push up (bent arm) 3x8, 6, 7
2. Cable row 3x8, 8, 12 @ 39.7 kg
3. Pike push up 2x8, 7
4. Band lateral raises 1x13
5. Band rear raises 1x14
6. Cable biceps curl 2x8, 8 @ 22 kg
7. Triceps pull down 2x8, 7 @ 27.7 kg
8. Reverse lunge 3x10, 10, 10 @ 7.5 kg
9. One-leg curl 3x10, 10, 8 @ 11.3 kg
10. Full calf raises (pausa de 2" arriba) 2x20, 20
11. Bent leg raises 2x17, 19

Saludos!

[BCos]

Entrenamiento de ayer 23/08/2017:

1. Archer push up (bent arm) 3x8, 8, 7
2. One-arm lat pull 3x8, 8, 8 @ 22.7 kg
3. Pike push up 2x8, 8
4. Band lateral raises 1x14
5. Band rear raises 1x15
6. Cable biceps curl 2x8, 8 @ 22.7 kg
7. Triceps pull down 2x8, 8 @ 27.7 kg
8. Reverse lunge 3x10, 10, 10 @ 10 kg
9. One-leg curl 3x10, 10, 9 @ 11.3 kg
10. Full calf raises (pausa de 2" arriba) 2x20, 22
11. Bent leg raises 2x19, 19

Saludos!

[BCos]

Entrenamiento de ayer 26/08/2017:

1. Archer push up (straight arm) 3x6, 5, 5
2. One-arm lat pull 3x6, 6, 6 @ 23.9 kg
3. Box handstand push up 2x6, 6
4. Band lateral raises 1x10
5. Band rear raises 1x10
6. Cable biceps curl 2x6, 6 @ 23.9 kg
7. Triceps pull down 2x6, 6 @ 24.8 kg
8. Reverse lunge 3x8, 8, 8 @ 12.5 kg
9. One-leg curl 3x8, 8, 8 @ 12.6 kg
10. One-leg calf raises 2x10, 10
11. Leg raises 2x12, 12

Saludos!

[BCos]

Entrenamiento de ayer 30/08/2017:

1. Archer push up (straight arm) 3x6, 5, 6
2. Box handstand push up 2x6, 6
3. Band lateral raises 1x12
4. Band rear raises 1x11
5. Declined close push up 2x6, 6

Tuve que desdoblar el entrenamiento por cuestiones de tiempo.

Me quedó pendiente entrenar espalda, bíceps y piernas.

Saludos!

[BCos]

Entrenamiento del martes 05/09/2017:

1. Archer push up (fingertips) 3x5, 4, 4
2. One-arm lat pull 3x5, 5, 5 @ 26.4 kg
3. Box handstand push up 2x5, 5
4. Band lateral raises 1x10
5. Band rear raises 1x10
6. Cable biceps curl 2x5, 5 @ 26.4 kg
7. Triceps pull down 2x5, 5 @ 30.9 kg
8. Reverse lunge 3x6, 6, 6 @ 17.5 kg
9. One-leg curl 3x6, 5, 5 @ 15.1 kg
10. One-leg calf raises 2x12, 12

Saludos!

[BCos]

Entrenamiento del ayer 07/09/2017:

1. Archer push up (fingertips) 3x6, 4, 4
2. One-arm lat pull 3x5, 5, 5 @ 27.7 kg
3. Box handstand push up 2x6, 5
4. Band lateral raises 1x10
5. Band rear raises 1x10
6. Cable biceps curl 2x5, 5 @ 27.7 kg
7. Triceps pull down 2x5, 5 @ 32.1 kg
8. Reverse lunge 3x6, 6, 6 @ 20 kg
9. One-leg curl 3x6, 6, 6 @ 15.1 kg
10. One-leg calf raises 2x12, 13

Saludos!

[BCos]

Entrenamiento del sábado 09/09/2017:

1. Archer push up (fingertips) 3x5, 5, 5
2. One-arm lat pull 3x5, 5, 5 @ 28.4 kg
3. Box handstand push up 2x6, 6
4. Band lateral raises 1x10
5. Band rear raises 1x10
6. Cable biceps curl 2x5, 5 @ 28.4 kg
7. Triceps pull down 2x5, 5 @ 33.4 kg
8. Reverse lunge 3x6, 6, 6 @ 22.5 kg
9. One-leg curl 3x6, 6, 6 @ 16.3 kg
10. One-leg calf raises 2x13, 13

Saludos!

[BCos]

Entrenamiento de ayer 13/09/2017:

1. Archer push up (fingertips) 3x5, 5, 6
2. One-arm lat pull 3x5, 5, 5 @ 29.6 kg
3. Box handstand push up 2x6, 6
4. Band lateral raises 1x10
5. Band rear raises 1x10
6. Cable biceps curl 2x5, 5 @ 29.6 kg
7. Triceps pull down 2x5, 5 @ 34 kg
8. Reverse lunge 3x6, 6, 6 @ 25 kg
9. One-leg curl 3x6, 6, 6 @ 17 kg
10. One-leg calf raises 2x13, 13

Saludos!

[BCos]

Entrenamiento de ayer 17/09/2017:

1. Archer push up (fingertips) 3x5, 6, 6
2. One-arm lat pull 3x5, 5, 5 @ 30.9 kg
3. Parallettes push up 3x14, 13, 12
4. Cable row 3x15, 14, 12 @ 45.4 kg
5. Box handstand push up 2x5, 5 
6. Cable biceps curl 2x5, 5 @ 30.9 kg
7. Triceps pull down 2x5, 4 @ 35.3 kg
8. Reverse lunge 2x6, 6 @ 27.5 kg
9. One-leg curl 1x6 @ 18.2 kg

Saludos!

 

[BCos]

Día 1 - 23/09/2017
Push up (PL)	3x15, 12, 12
Pull down	3x15, 15, 12 @ 39,7 kg
Push up	1x18
Cable row	1x17 @ 30,9 kg
Pike push up	2x15, 15
Biceps curl (CB)	2x15, 12 @ 15,1 kg
Triceps ext. (CB)	2x15, 12 @ 19,5 kg
Close squat	2x20, 18
Short bridge (HOT)	2x20, 20
Full calf raises	2x30, 30

[BCos]

Día 2 - 25/09/2017
Push up (PL)	3x15, 12, 15
Pull down	3x15, 15, 15 @ 39,7 kg
Push up	1x20
Cable row	1x20 @ 30,9 kg
Pike push up	2x15, 15
Biceps curl (CB)	2x15, 15 @ 15,1 kg
Triceps ext. (CB)	2x15, 15 @ 19,5 kg
Close squat	2x20, 20
Short bridge (HOT)	2x20, 20
Full calf raises	2x30, 30

[BCos]

Día 3 - 27/09/2017
Push up (parallettes)	3x15, 15, 15
Pull down	3x15, 15, 15 @ 39,7 kg
Push up	1x18
Cable row	1x20 @ 30,9 kg
Pike push up	2x15, 15
Biceps curl	2x15, 15 @ 15,1 kg
Triceps ext.	2x15, 15 @ 19,5 kg
Close squat	2x20, 20
Short bridge (HOT)	2x20, 20
Full calf raises	2x30, 30

[BCos]

Día 4 - 30/09/2017
Declined push up	3x12, 12, 12
Pull down (one-arm)	3x12, 12, 12 @ 19,5 kg
Push up (parallettes)	1x15
Cable row	1x15 @ 34 kg
Pike push up	2x12, 12
Biceps curl	2x12, 12 @ 17 kg
Triceps ext.	2x12, 12 @ 22,7 kg
Fordward lunge	2x15, 15
Leg bridge	2x15, 15
Full calf raises (HOT)	2x20, 20

[BCos]

Voy a dejar esto por aqui:

 

[BCos]

También esto:

[BCos]

Día 5 - 02/10/2017
Declined push up	3x12, 12, 12
Push up (PL)	1x15
Pull down (OA)	3x12, 12, 12 @ 20.7 kg
Cable row	1x15 @ 34 kg
Pike push up	2x12, 12
Biceps curl (CB)	2x12, 12 @ 18.2 kg
Triceps ext. (CB)	2x12, 12 @ 23.9 kg
Fordward lunge	2x15, 15
Leg bridge	2x15, 15
Full calf raises (HOT)	2x20, 20

[BCos]

Día 6 - 05/10/2017
Declined push up	3x12, 12, 12
Push up (PL)	1x15
Pull down (OA)	3x12, 12, 12 @ 22 kg
Cable row	1x15 @ 34 kg
Pike push up	2x12, 12
Biceps curl (CB)	2x12, 12 @ 19.5 kg
Triceps ext. (CB)	2x12, 12 @ 25.2 kg
Fordward lunge	2x15, 15
Leg bridge	2x15, 15
Full calf raises (HOT)	2x20, 20

[BCos]

Día 7 - 07/10/2017
Declined push up (PL)	3x10, 10, 10
Push up (PL)	2x15, 13
Pull down (OA)	3x10, 10, 10 @ 22.7 kg
Cable row	2x15, 15 @ 34 kg
Pike push up	2x10, 10
Biceps curl (CB)	2x10, 10 @ 20.8 kg
Triceps ext. (CB)	2x10, 9 @ 26.4 kg
Reverse lunge	2x12, 12
One-leg bridge	2x12, 12
One-leg calf raises	2x15, 15