BCos - Diario Calisténico

[BCos]

Día 8 - 09/10/2017
Declined push up (PL)	3x10, 10, 10
Push up (PL)	2x15, 13
Pull down (OA)	3x10, 10, 10 @ 23.9 kg
Cable row	2x15, 15 @ 34 kg
Pike push up	2x10, 10
Biceps curl (CB)	2x10, 10 @ 20.8 kg
Triceps ext. (CB)	2x10, 10 @ 26.4 kg
Reverse lunge	2x12, 12 @ 2.5 kg
One-leg bridge	2x12, 12
One-leg calf raises	2x15, 15

[BCos]

Día 9 - 17/10/2017    
Declined push up (PL)    4x10, 10, 10, 10
Push up    3x13, 13, 13
Pike push up (PL)    3x10, 10, 7
Lateral raises (RB)    2x15, 15
Triceps ext.    3x10, 10, 10 @ 26.4 kg (4+3)
Reverse lunge    4x10, 10, 10, 10 @ 5 kg
 

[BCos]

Día 10 - 19/10/2017
Lat pull (OA)	4x10, 10, 10, 9 @ 23.9 kg
Cable row	3x15, 15, 15 @ 34 kg
Biceps curl	3x10, 10, 10 @ 20.8 kg
One-leg bridge	4x12, 12, 12, 12
One-leg calf raises	3x15, 15, 15
Leg raises	3x15, 15, 15

[BCos]

Día 11 - 23/10/2017
Declined push up (PL)	4x10, 10, 10, 10
Push up	3x14, 13, 12
Pike push up (PL)	3x10, 10, 8
Lateral raises (RB)	2x15
Triceps ext.	3x10, 9, 7 @ 26.4 kg
Reverse lunge	4x12, 12, 12, 10 @ 5 kg

[BCos]

Día 12 - 25/10/2017

Lat pull (OA)	4x10, 10, 10, 10 @ 23.9 kg
Cable row	3x15, 15, 15 @ 34 kg
Biceps curl	3x10, 10, 10 @ 20.8 kg
One-leg bridge	4x12, 12, 12, 12
One-leg calf raises	3x15, 15, 15
Bent leg raises	3x15, 15, 15

[BCos]

Día 13 - 27/10/2017
Archer push up (BA)	4x8, 8, 8, 8
Push up	3x15, 15, 15
Biceps curl	3x8, 8, 8 @ 22.7 kg
Triceps ext.	3x8, 8, 8 @ 27.7 kg
Reverse lunge	4x10, 10, 10, 10 @ 7.5 kg
Leg raises	3x10, 10, 10

[BCos]

Día 14 - 30/10/2017
Lat pull (OA)	4x8, 8, 8, 8 @ 25.2 kg
Cable row	3x15, 15, 15 @ 34 kg
Box pike push up	3x8, 8, 7
Lateral raises (RB)	2x15, 15
One-leg bridge	4x10, 10, 10, 10 @ 2.5 kg
Full one-leg calf raises	3x10, 10, 10

[BCos]

Día 15 - 02/11/2017
Archer push up (BA)	4x8, 8, 8, 8
Push up	3x15, 13, 10
Biceps curl	3x8, 8, 8 @ 23.9 kg
Triceps ext.	3x8, 8, 8 @ 27.7 kg
Reverse lunge	2x10, 10 @ 10 kg
Leg raises	3x11, 11, 11

[BCos]

Día 16 - 04/11/2017
Lat pull (OA)	4x8, 8, 8, 8 @ 26.4 kg
Cable row	3x15, 15, 15 @ 35.3 kg
Box pike push up	3x8, 8, 8
Lateral raises (RB)	2x15, 15
One-leg bridge	2x10, 10 @ 5 kg
Full one-leg calf raises	3x12, 12, 12

[BCos]

También he vuelto a publicar en el blog.

Esta vez una entrada dedicada al entrenamiento de piernas con calistenia: http://cuerpocalistenico.blogspot.com/2017/11/ejercicios-para-piernas.html

[BCos]

Día 17 - 06/11/2017
Archer push up (BA)	4x8, 8, 8, 8
Push up	3x12, 12, 12
Biceps curl	3x8, 8, 8 @ 25.2 kg
Triceps ext.	3x8, 8, 8 @ 28.4 kg
Reverse lunge	2x10, 10 @ 12.5 kg
Hollow/Superman	3x15, 15, 15

[BCos]

Día 18 - 09/11/2017
Lat pull (OA)	4x8, 8, 8, 8 @ 27.7 kg
Cable row	3x15, 15, 15 @ 36.5 kg
Box pike push up	3x8, 8, 8
Lateral raises (RB)	2x15, 15
One-leg bridge	2x10, 10 @ 7.5 kg
Full calf raises (HOT4)	3x12, 12, 12

[BCos]

Día 19 - 14/11/2017
Archer push up (SA)    4x5, 5, 5, 5
Push up    3x12, 12, 12
Biceps curl    3x6, 6, 6 @ 26.4 kg (4+3)
Triceps ext.    3x6, 6, 6 @ 29.6 kg (5+1)
Airborne lunge    2x5, 5
Hollow/Superman    3x15", 15", 15"

[BCos]

Día 20 - 17/11/2017
Lat pull (OA)    4x6, 6, 6, 6 @ 28.4 kg (5)
Cable row    3x15, 15, 15 @ 37.8 kg (6+3)
Box pike push up (PL)    3x5, 5, 5
Lateral raises (RB)    2x15, 15
One-leg bridge    2x8, 8 @ 10 kg
Full calf raises (20")    3x10, 10
 

[BCos]

Día 21 - 22/11/2017   
Archer push up (SA)    4x6, 6, 5, 5
Push up    3x13, 13, 13
Biceps curl    3x6, 6, 6 @ 27.7 kg (4+5)
Triceps ext.    3x6, 6, 6 @ 30.9 kg (5+2)
Airborne lunge    2x6, 5
Hollow/Superman    3x15", 15", 15"
 

[BCos]

Luego de unos días de descanso vuelvo retomar el entrenamiento.

Día 1 - 30/11/2017
Declined push up (PL) 4x10, 10, 10, 8
Pike push up (PL) 3x10, 10, 8
Lateral raises (RB) 2x15, 15
Triceps ext. 2x10, 8 @ 28 kg
*Reverse lunge 3x12, 12, 12
Hollow body 3x15", 15", 15"


PL: parallettes
RD: theraband roja (de media tensión)
* Estoy haciendo todas las repeticiones con la pierna izquierda y al finalizar repito con la pierna derecha. Anteriormente las hacia alterando, pero de esta nueva forma se siente más el trabajo (se nota como se acumula la fatiga al no descansar entre repetición y repetición).

[BCos]

Día 2 - 3/12/2017
Lat pull (OA)	4x10, 10, 10, 8 @ 28 kg (5)
Rear delt raises (BB)	2x15, 15
Biceps curl	3x10, 10, 10 @ 15 kg
Leg curl (YB)	2x12, 12
Calf raises (20")	3x20, 20, 20
Back bridge	3x15", 15", 15"

OA: a una mano
BB: theraband azul (de tensión alta)
YB: theraband amarilla (de tensión baja)
* Las series de calf raises la inicio con una repetición isométrica de 20 segundos

[BCos]

Día 3 - 06/12/2017
Declined push up (PL)	4x10, 10, 10, 8
Pike push up (PL)	3x10, 10, 7
Lateral raises (RB)	2x15, 14
Triceps push up	2x10, 10
Reverse lunge	3x12, 12, 12
Hollow body	3x15", 15", 15"

[BCos]

Día 4 - 08/12/2017
Lat pull (OA)	4x10, 10, 10, 9 @ 28 kg (5)
Rear delt raises (BB)	2x15, 15
Biceps curl	3x10, 10, 10 @ 20 kg
Leg curl (YB)	2x12, 10
One-leg hop	3x15, 15, 15 @ 15 kg
Back bridge	3x15", 15", 15"

[BCos]

Día 5 - 11/12/2017
Declined push up (PL)	4x10, 10, 10, 7
Pike push up (PL)	3x10, 10, 8
Lateral raises (RB)	2x15, 15
Triceps push up	2x10, 10
Reverse lunge	3x12, 12, 12
Hollow body	3x15", 15", 15"

[BCos]

Día 6 - 16/12/2017

Lat pull (OA) 4x10, 10, 10, 8 @ 28 kg (5)

Rear delt raises (BB )2x15, 15

Biceps curl 3x10, 8, 6 @ 25 kg

Leg curl (YB) 2x12, 12

One-leg hop 3x15, 15, 15 @ 15 kg

Superman 3x10, 10, 10

[BCos]

Día 7 - 18/12/2017

Declined push up (PL) 4x10, 10, 10, 7

Rear delt raises (BB) 2x15, 15

Biceps curl 3x10, 8, 6 @ 25 kg

Triceps ext. 2x10, 10 @ 28 kg (5)

Reverse lunge 3x12, 12, 12

L-Sit 3x15", 12", 8"

[BCos]

26/12/2017
Pull up (RS) 3x10, 9, 6
Box pike push up (PL) 3x8, 7, 6
Tuck front lever row (RS) 3x8, 6, 5
Push up (RP) 1x15 + 5, 5, 5, 4
Lateral raises (RB)

RS: rings
PL: parallettes
RP: rest-pause de 15"
RB: red band (theraband roja de resistencia media)

[BCos]

29/12/2017

Jump squat 3x6, 6, 6

Sissy squat 3x10, 10, 7

One-leg curl (YB) 3x10, 10, 10

One-leg calf raises 3x10, 10, 10

Leg raises 3x10, 10, 10

Superman 3x10, 10, 10

 

YB: yellow band (theraband amarilla de resistencia baja)

[BCos]

03/01/2018
Dips (RS) 3x6, 6, 7
Push up (RS) 3x8, 8, 8
Inverted row (RS)(RP) 1x11 + 4x5, 5, 4, 3
Biceps curl (RS) 3x7, 6, 6
Triceps extension (RS) 3x8, 7, 6