Wednesday 29th March 2017

Track Session:
Pyramid as follow
800m 30sec each 100m
600m 25sec each 100m
500m 20sec each 100m
400m 20sec each 100m
300m 20sec each 100m

200m 20sec each 100m

100m 15sec

Note:
We have had a very long pause for recover my suspected injury and also because I was out of Napoli. Anyway I didn't go at gym and taken my time to recover. During the recovering days I felt a pain on my back. But today after the warmup disapeared.
It was a first training session 100% dedicated at lactic acid mechanism. The session was challenging maybe because the long pause or because the change of training. Anyway It goes as follow:
800m time respected with 3:44sec
600m time respected about 9sec less
500m not respected at all, 22 sec more!
400m quite respected
300m quite respected
200m respected!
100m not respected! 17sec

Food:
Breakfast: Egg with honey. kiwi, tea, ruks, 2 bisquits
Lunch: Pasta with tomato
Dinner: Hamburger with green salad

Friday 24 March 2017

Track Session:
Drills
6x100m
1200m continuos run


Note:
After the session of tuesday my right calf bothered me. I felt as affected by a muscle contusion. So that S'Coach decided to give me a separate work than my friend Mario.
So Mario started for 10 reps alternating 150m and 200m at 90% with short recovery in order to go faster in lactic acid. At each reps of Mario, I waited him right behind the line of 100m and then followed him up to the end.
After 6 reps I felt not so good, so S'Coach switched me for a continuos run, I did a 1200m in 6:30 min.

Food:
Breakfast: Egg with honey, kiwi, rusks, tea, one bisquit
Lunch: Pasta with tomato
Dinner: Fish

Wednesday 22th March 2017

Weight Training:

3x8 Bench Presso 45° with 40kg in superset
3x10 Barbell Row with 40Kg
3x8 Lateral Machine 45,50,50Kg
3x10 Deadlift with 45,50,50Kg
2x10 shoulder circuit
1h Spinning


Note:
I was very exhaust but at least I did 1h of spinning. I had a bit pain on the shoulder during the circuit.


Food:

Tuesday 21th March 2017

Track Session:
Drills
8x60m strides
10 Jumps in pit
10x10 Forward jump with the last in pit
600m at the rate of 20sec x 100m


Note:
Session without the S'coach, it was intensive but not very long, we started at 18.00 with 20min of continuos run, then we completed the program, we finished at 19:44.
The 600m was quite in time, considering that I lost one seconds for start the cron, I completed the stride in 2:02 but I would say in 2:00. Anyway I can do better. As regarding my feeling, probably I can do better at starting time, I felt a bit tired at arms specially in the last 100m. Maybe the lactic acid have started to grow in concentration. I arrived died.

Food:
Breakfast: Egg with hoeny, kiwi, bisquit, rusks, tea
Lunch: Pasta with tomato
Dinner: Fish with aubergines

Weight:
81.4Kg

Sunday 19th March 2017

Weight Training:
3x6 Squat 70Kg
3x8 Lex exention 45,50,50kg
3x10 Bench press 40kg Superset with Barbell Row
3x10 Barbell Row 40kg
3x16 Dynamic Jerk split with 20Kg barbell
3x10 Inclined pull up in superset with step-up
3x16 Step-up with 2x12Kg kettelbel
3x15 Hyperextention
3xAbs workout


Note:
The squats was ok, but I have to be very careful, because in one rep, I loaded to much my back. I have to be always highly concentrated on technique especially on the fundamental exercices.
Leg extension, currently 50 Kg is a bit challenging, so even for this exercise I have to be a bit more concentrated.
Before the Inclined pull-up I tryed a single full pull-up, and the result was quite good. I have try again.

Food:
Breakfast: Home made crostata with nuts and alemands, kiwi, tea.
Lunch: Fish soup
Dinner: Prosciutto

Friday 17th March 2017

Track Session:
4x100m at 20sec
600m at 20 sec each 100m
400m at 20 sec each 100m
200m at 20 sec each 100m
600m at 20 sec each 100m
8-10min recover between reps.


Note:
The session was not really convincing, anyway I felt a bit heavy, maybe cause the work at gym and also I had the jacket that was clutching my arms (I discover at the end!!). I completed the 4x100m largely in the prefixed time. In boths the  600m dashs I failed to run each 100m at 20sec, I basically lost 5 seconds, but probably I failed to administrate energy. I can do better. As regarding the other reps:

600m 2:20
400m 1:18
200m 0:36
600m 2:05

Food:
Breakfast:
Lunch: Pasta with tomato
Dinner: Orata with green salad

Weight:
81.4Kg

Wednesday 16th March 2017

Weight Training:

3x10 Deathlift with 40,45,50kg

3x18 Lunges with 12kg

4x10 Explosive power Clean  with 2*12Kg and 2*8Kg

4x10 Arms swing with 20kg kettlebell

3x10 Barbell Row with 40kg

3x10 Chest flyes machinet 35,40 and 45

3x15 Hyperextention

3xAbs Workout

Note:

Crossfit style workout, the idea was to do a fundamental exercice (Deadlift) and some explosive training in order to mix strength and power.

Food:

Breakfast: Egg with honey, fruit, tea, bisquits, rusks

Lunch: Pasta with tomato

Dinner: 2 Eggs with Broccoli

Tuesday 15th March 2017

Track Session:
Drills
Step up
Plyometry: 20 depth Jumps
500m
300m
800m
10 minutes of continuous run.


Note:
It was the first time that coach Bruno brings the chronometer! The performance was as follow:
500m 1:49:91
300m 57:00
800m 3:09:74

I'm not totally satisfied because I would like to run faster, but it was the first time we run, and S'coach asked to run at 70% know, I can do better.
The last rep of 800m was psychologically hard, but finally I loved it. I setted my timer at 24 seconds, However the first two 100m i runned under 21sec, then I dropped speed. Probably I can better distribute efforts and go under 3mins. However it's my seasonal best even better than the 2015 and 2016 performances.

Food:
Breakfast: Egg with honey, kiwi, bisquit, rusks
Lunch: Rice with zucchini
Dinner: Fish

Weight:
81.8Kg

Sunday 12th March 2017

Weight Training:
3x6 Squat 65,67.5 and 70Kg
3x8 Leg extention with 45,50 and 50Kg
3x10 Bench Press 40Kg in superset with barbell row
3x10 Barbell Row with 40Kg
3x6 Lateral machine with 45,50,50 Kg
3x16 Explosive Barbell push with 20Kg
2x30Sec  propedeutic for pull up
3x15 Hyperextention
3xAbs Workout

Note:
I was just a bit influenced, but after the training I felt much better. It was my first day with 6 reps for exercice and in case of Squat and Lateral machine I increased the load. In case of Lex extention I preferred to be more conservative with 8 reps because I did not performed this exercice so much time before.


Food:
Breakfast: Egg, home made cake, bisuquit, fruit, tea
Lunch: Pasta with fish
Dinner: Prosciutto with Cheese and green salad

Friday 10th March 2017

Track session:
 12x20m Maximal Skips
10xMaxmimal Jumps in the pit
10x10 Jumps and jump in the pit
10x10 Bouncing Run and Jump in the pit
15min continuos run

Note:
Session without S'Coach. Regular session. Just notice that I had a little pain in the Bouncing run cause the pit was very hard, so I avoided the last jump in the next reps.


Food:
Breakfast: Chickpeas piadina with Honey, Home Made cake, bisqutis, tea
Lunch: Pasta with lentils
Dinner: Orata with spinach

Weight:
81.00Kg

Wednesday 8th March 2017

Track Session:
20x15m Stride on hill
20x Deph Jumps and stride
500m, 300m and 150m with active recovery of 100m between reps
10 minute active recovery and stratching
400m, 200m, and 100m with active recovery of 100m between reps


Note:
The track run series had to be done at the 80% of intensity, however probably I did less than 80% even because I felt a bit stomach ache maybe and I had a little flu. Anyway I completed the workout as follow:

500m 2:02
300m 1:00
150m 0:27
400m 1:22
200m 0:38
100m 0:17

Not my best time of the season, but I was happy for the 100m because I easily completed in 17 seconds. Next time I wanna do 16second relaxed.

Food:
Breakfast: Egg with honey, kiwi, bisquit, rusks, tea
Lunch: Rice with pumpkin
Dinner: Chicken chest with peas

Weight:
81.9Kg

Tuesday 7th March 2017

Weight Training:

3x8 Squat with 60,65,65 Kg
3x10 Leg curl with 35,40,45Kg
3x10 Benchpress 45° with 30,35,35Kg in superset with Barbell Row
3x10 Barbell row
3xPropedeutic Pull Up exercice - Mantain the position for 25,30, and 30 secods
3x20 Step up with 2x12kg
3x16 Hyperextention

3xAbs Workout

Note:

65Kg is my Squat 8RM, so following this link http://www.exrx.net/Calculators/OneRepMax.html

my 1RM should be 81. Leg curl always need attention for the machine setup today I used 11 and 6.

As regarding Step-up  I increased the weight to respect the classical 8Kg because I used a lower step

however 12 should be confortable as well with higher step. As regarding the pull up exercices I'll try

to reach 35 seconds next training session.

Interesting source

https://alison.com/courses/diploma-in-physical-fitness/content

Food:

Breakfast: Egg with Honey, Kiwi, Tea, Rusks, Bisquits

Lunch: Pasta with chickpeas and cheese

Dinner: Fish

Weight:

82.1Kg

Sunday 5th March 2017

Weight Training:

4x10 Deadlift with 40Kg
4x4 Squat Jump with 40Kg
3x8 Fast 1/3 of Squat with 40Kg
3x8 Lateral Machine 40,45,45Kg
4x16 Explosive Push press with legs swing with barbell 20Kg
3x10 Bench Press with 40Kg in superset with barbell row
3x10 Barbell Row with 40Kg
3x16 Lunges with 2x12Kg
4xAbs circuit in superset with Hyperextention
3x15 Hyperextention


Note:
2hours of trainig, that is a mix of explosive work and superset fatburning series. Just notice that I had pain at the right shulder during the 3 series of Fast 1/3 Squat, even in the weight fill quite light.

Food:
Breakfast: Egg with Honey, fruit, tea, rusks, bisquits
Lunch: Pasta with shellfish
Dinner: Ham with green salad

Weight:
82.00Kg

Saturday 4th March 2017

Spinning:
1h of spinning
3x15 Orizontal Pull up

Note:
The idea was to continue the unloading work done friday in the track. The session was quite easy to complete


Food:
Breakfast: Egg with Honey, fruit, tea, bisquits, rusks
Lunch: Beens with scarol
Dinner: Club Sandwich, Pasta with white pesto

Firday 3th March 2017

Track Session:
3x350m+250m+150m with 100m of walking recover between each run and 5min of recover between rep

Note:
S'coach said that it was a unloading session. I felt so heavy but should be ok in this period of training. During the training 
I had a very annoying tummy ache specially in the second 250m. 

I taken just few time:

350m: 1:15, 1:13, 1:19250m: 0:49, 0:50150m: 0:28, 0:27


Food:
Breakfast: Egg with honey, fruit, tea, rusks, bisquits
Lunch: lentils and spinach
Dinner: Bagle with ham and salad

Weight
82,7Kg

Wednesday 1th March 2017

Weight Training:
3x8 Squat with 60,60,65kg
3x10 Bench press with 40Kg in superset with barbell raw
3x10 Barbell Row with 40Kg
3x8 Lateral Machine with 40,45,45Kg
3x16 Step Up (8 per leg) with 2x8Kg
2x8 Pull up from a Orizontal position
3x10 Arms Swing with 12,16,16Kg
3xAbs Workout with 5Km weight


Note:
At the end of the workout I was unsure if I had correctly bilanciate quadriceps with hamstrings even because I did not execute 45° hyperexentions, just Arms swing involved hamstrings but with low weight. Next time I want to do deadlift or leg curl after Squat.


Food:
Breakfast: Egg with honey, fruit, tea, bisquit, rusks
Lunch: Rice with artichoke
Dinner: Eggs with mozzarella and spinach

Weight:
82.9Kg