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GIORNO PESO GIROVITA MACROS ALLENAMENTO

9/4/2016 77.6 78 560/150/55 off


9/5/2016 77.6 78 447/152/39 on giorno 1 leggera
9/6/2016 77.9 77.5 552/153/57 off
9/7/2016 76.6 77 450/150/40 on giorno 2 leggero
9/8/2016 76.6 77 463/146/39 on giorno 3 leggero
9/9/2016 76.6 76 451/152/40 on giorno 4 leggero
9/10/2016 76.9 77 564/154/55 off
9/11/2016 77.1 77 502/151/47 off
9/12/2016 77.1 76 450/151/40 on giorno 1 sett 1
9/13/2016 77.1 76 554/148/54 off
9/14/2016 76.0 75.5 450/150/40 on giorno 2 sett 1
9/15/2016 76.7 75.5 449/148/41 on giorno 3 sett 1
9/16/2016 76.7 75 560/152/54 off
9/17/2016 76.9 76 448/143/39 on giorno 4 sett 1
9/18/2016 76.7 75 588/150/61 off
9/19/2016 77.2 74.5 450/151/40 on giorno 1 sett 2
9/20/2016 77.1 74 563/150/55 off
9/21/2016 76.6 74 450/151/40 on giorno 2 sett 2
9/22/2016 76.9 73.8 450/150/42 on giorno 3 sett 2
9/23/2016 76.2 73.5 565/150/55 off
9/24/2016 76.3 74 450/150/39 on giorno 4 sett 2
9/25/2016 76 74 561/150/55 off
9/26/2016 76 74 451/149/39 on giorno 1 sett 3
9/27/2016 76.6 75 550/150/55 off
9/28/2016 76.2 74.5 460/149/44 on giorno 2 sett 3
9/29/2016 76.1 74 461/150/41 on giorno 3 sett 3
9/30/2016 76.3 74 552/150/55 off

10/1/2016 76.3 74 550/149/40 on giorno 4 sett 3


10/2/2016 75.9 73.8 554/151/57 off
10/3/2016 77.8 75 460/150/43 on giorno 1
10/4/2016 76.7 74 560/155/55 off
10/5/2016 76 74 460/150/40 on giorno 2
10/6/2016 76.7 74.5 457/151/35 on giorno 3
10/7/2016 76.2 74 550/150/55 off
10/8/2016 76.5 74 466/152/41 on giorno 4
10/9/2016 75.7 73 563/151/55 off
### 76.2 74 450/149/40 on giorno 1 volume
### 76.2 74.5 561/152/55 off
1/12/2016 76.0 74 451/153/40 on giorno 2 volume

1
### 76.8 75 560/148/60 off
451/150/40
### 75.7 74.7 on giorno 3 volumr
### 75.5 74.5 450/150/40 on giorno 4volume
### 75.6 74.5 560/150/55 off
### 75.9 74 450/150/41 on giorno 1 leggero
### 76.5 74.5 560/150/40 off
### 75.6 74 451/149/40 on giorno 2 leggero
### 76 74 450/151/40 in giorno 3 leggero
### 76 74 564/151/55 off
### 76.2 74.5 462/149/39 on giorno 4 leggero
### 76 74 562/150/66 off
### 75.2 73.5 451/149/40 on giorno 1 pesante
### 75.2 74 558/151/55 off
### 75.5 74.5 453/149/40 on giorno 2 pesante
### 75.6 76 452/151/40 on giorno 3 pesante
### 75.6 75.2 566/151/55 off
### 75.6 76 465/156/40 on giorno 4 pesante
### 75.1 75.5 572/149/58 off
### 75.1 75.5 559/149/55 off

11/1/2016 75.3 76 452/150/40 on giorno 1 volume


11/2/2016 75.1 75.2 454/153/40 on giorno 2 volume
11/3/2016 75.1 75.5 559/150/55 off
11/4/2016 75.7 77 452/148/40 on giorno 3 volume
11/5/2016 75.1 75.5 452/154/39 on giorno 4 volume
11/6/2016 75.0 75.5 559/153/50 off
11/7/2016 75.0 75.3 450/150/42 on giorno 1 leggero
11/8/2016 75.0 75.1 561/153/54 off
11/9/2016 74.5 74.8 451/151/40 on giorno 2 leggero
### 74.8 75.3 448/151/40 on giorno 3 leggero
### 74.9 75 567/154/56 off
### 75.1 75.3 451/150/40 on giorno 4 leggero
### 74.2 74.5 566/152/56 off
### 75 75 450/151/40 on giorno 1 pesante
### 74.8 74.6 559/151/55 off
### 74.4 74.2 562/148/54 off
### 74.8 74.3 454/151/39 on giorno 2 pesante
### 74.4 75 451/152/40 on giorno 3 pesante
### 74.0 74.3 451/150/40 on giorno 4 pesante
### 74.4 74.5 560/160/53 off

2
### 73.7 74 451/151/40 on giorno 1 volume
### 74.5 74.4 565/152/55 off
### 74.5 74.5 445/149/39 on giorno 2 volume
### 75.0 75.2 607/171/31 off -sgarro sushi-
### 74.7 74.5 452/150/39 on giorno 3 volume
### 74.5 74.5 451/152/40 on giorno 4 volume
### 73.6 73.8 562/150/55 off
### 74.5 74 450/151/41 on giorno 1 leggero
### 74.6 74.4 565/154/54 off
### 74.5 74.5 451/147/41 on giorno 2 leggero

12/1/2016 74 73.8 450/150/40 on giorno 3 leggero


12/2/2016 74 73.7 563/151/56 off
12/3/2016 74.3 74.4 450/152/40 on giorno 4 leggero
12/4/2016 74.3 75 560/152/55 off
12/5/2016 73.7 74.1 446/150/40 on giorno 1 pesante
12/6/2016 73.7 73.7 558/158/54 off
12/7/2016 74.0 74.3 454/151/40 on giorno 2 pesante
12/8/2016 73.7 73.3 off -fiera artigianato
12/9/2016 74.5 74.5 452/150/40 on giorno 3 pesante
### 74.3 73.5 450/150/40 on giorno 4 pesante
### 74.0 73.6 560/151/55 off
### 74.3 74.0 452/150/40 on giorno 1 volume
### 74.2 73.8 546/142/53 off
### 73 73.8 446/160/30 on giorno 2 , cena pale
### 73.9 73.3 558/150/52 off
### 73.4 73.5 451/151/39 gara di panca
### 73.7 73.7 455/154/40 on giorno 4 volume
### 73.5 73.5 581/174/38 off
### 74.5 74 502/151/33.5 on giorno 1
### 73.8 73.8 617/151/48.5 off
### 74.0 74 503/148.5/32.5 on giorno 2
### 73.8 73.8 502/149/32.5 on giorno 3
### 73.8 74 615/155/47.5 off
### 73.3 73.2 508/152/33 on giorno 4
natale 73 73 off
### 74.1 74 on giorno 1
### 74.1 74 503/150/32.5 on giorno 2
### 73.5 73.3 601/150/47 off
### 74.2 73.3 500/150/32.5 on giorno 3

3
### 74.3 73.2 602/154/47.5 off
### 73.7 73 on giorno 4

1/1/2017 74.4 74.4 600/150/48.5 off


1/2/2017 74.3 73.5 604/148/46.5 off
1/3/2017 74.3 73.5 500/151/33 on giorno 1
1/4/2017 74.2 74 501/150/32.5 on giorno 2
1/5/2017 73.3 73 503/152/32.5 on giorno 3
1/6/2017 73.3 73 602/149/47 off
1/7/2017 74.7 73.4 503/147/40 on giorno 4
1/8/2017 74.2 73.8 602/152/48.5 off
1/9/2017 73.5 73.3 500/152/32.5 on giorno 1
1/10/2017 73.6 73.4 600/154/47 off
1/11/2017 73.0 72.9 520/155/30 on giorno 2
1/12/2017 73.6 73.5 517/158/30 on giorno 3
1/13/2017 73.6 73.2 528/157/30 on giorno 4
1/14/2017 73.2 73 633/156/45 off
1/15/2017 73.6 73.3 630/155/30 off
1/16/2017 73.7 73.3 520/155/30 on giorno 1
1/17/2017 73.7 73 630/158/45 off
1/18/2017 73.5 72.8 520/155/30 on giorno 2
1/19/2017 73.5 73 630/150/45 off
1/20/2017 73.5 72.8 522/156/30 on giorno 3
1/21/2017 73.7 72.8 520/157/30 on giorno 4
1/22/2017 73.1 73 636/155/45 off
1/23/2017 73.2 73 522/160/30 on.giorno 1
1/24/2017 73.1 72.8 634/158/45 off
1/25/2017 72.9 72.6 520/155/30 on giorno 2
1/26/2017 73.5 73 630/156/45 off
1/27/2017 73.5 72.6 520/153/30 giorno 3
1/28/2017 73.3 72.8 521/156/30 giorno 4
1/29/2017 73.4 72.9 633/171/40 off
1/30/2017 73.7 72.8 523/154/30 giorno 1
1/31/2017 73.3 72.6 633/157/40 off

2/1/2017 73.3 72.5 521/155/30 giorno 2


2/2/2017 73.3 72.5 633/156/40 off
2/3/2017 73.9 73 525/157/30 giorno 3
2/4/2017 73.6 72.6 521/156/30 giorno 4
2/5/2017 73.1 72.5 630/155/40 off
2/6/2017 73.1 72.5 520/155/30 giorno 1

4
2/7/2017 73.1 72.5 520/155/30 giorno 2
2/8/2017 73.8 72.5 627/154/40 off
2/9/2017 73.1 72.5 630/155/30 off
2/10/2017 73.1 72.5 519/154/30 giorno 3
2/11/2017 73.3 72.5 519/156/30 giorno 4
2/12/2017 72.5 72.4 630/155/40 off
2/13/2017 73.8 72.9 523/155/30 giorno 1
2/14/2017 73.0 72.8 640/155/40 off
2/15/2017 72.5 72.5 520/155/30 giorno 2
2/16/2017 72.5 72.5 520/155/30 giorno 3
2/17/2017 73 72.3 628/156/40 off
2/18/2017 73.4 72.6 521/155/30 giorno 4
2/19/2017 73.2 72.6 633/157/39 off
2/20/2017 73.2 72.5 519/154/29 giorno 1
2/21/2017 73.2 72.5 629/157/40 off
2/22/2017 73.5 72.6 520/155/30 giorno 2
2/23/2017 73.2 72.6 537/210/86 giorno 3
2/24/2017 73.7 72.8 600/160/32.2 off nuovi macro
2/25/2017 73.3 73 500/160/25 giorno 4
2/26/2017 73.3 72.6 600/160/32 off
2/27/2017 73.3 72.4 500/160/25 giorno 1
2/28/2017 73.0 72.5 600/161/32 off
PESO GIROVITA
3/1/2017 73.0 72.5 501/160/25 giorno 2
3/2/2017 73.0 72.5 500/160/25 giorno 3
3/3/2017 72.6 72.4 580/160/32 off nuovi macro
3/4/2017 72.4 72 491/161/25 giorno 4
3/5/2017 72.4 72 579/159/32 off
3/6/2017 72.3 72 480/161/25 giorno 1
3/7/2017 72.3 72 578/161/33 off
3/8/2017 72 71.9 482/159/25 giorno 2 parma
3/9/2017 72.5 72.1 481/160/25 giorno 3
3/10/2017 72 72 580/161/33 off
3/11/2017 72.4 72 490/161/25 giorno 4
3/12/2017 / / 582/160/32 off
3/13/2017 72.4 72.5 490/160/25 giorno 1
3/14/2017 72.8 72 584/164/32 off
3/15/2017 72.7 72 491/160/25 giorno 2
3/16/2017 72.8 72.2 490/160/25 giorno 3
3/17/2017 72.2 72 582/159/32 off
3/18/2017 72.5 72 489/160/26 giorno 4

5
3/19/2017 72.7 72.2 582/160/32 off
3/20/2017 72.1 71.7 493/160/24 giorno 1
3/21/2017 72.2 72 583/161/32 off
3/22/2017 71.8 71.6 491/160/25 giorno 2
3/23/2017 72.8 72.2 490/160/25 giorno 3
3/24/2017 72.3 71.5 582/160/32 off
3/25/2017 72.2 71.5 490/160/25 giorno 4
3/26/2017 72.0 71.5 580/160/32 off
3/27/2017 72.2 72 490/160/25 giorno 1
3/28/2017 72.7 72.2 586/160/32 off
3/29/2017 72.2 72 491/160/25 giorno 2
3/30/2017 72.2 72 489/160/25 giorno 3
3/31/2017 71.9 71.8 580/160/32 off

4/1/2017 72.6 72 488/158/25 giorno 4


4/2/2017 72.4 72 580/160/32 off
4/3/2017 72 72 460/160/25 giorno 1 nuovi macro
4/4/2017 72.5 72.2 550/160/30 off
4/5/2017 71.3 71.5 460/160/25 giorno 2
4/6/2017 72.2 71.9 460/160/25 giorno 3
4/7/2017 71.7 71.8 550/160/30 off
4/8/2017 71.5 72 460/160/25 giorno 4
4/9/2017 71.7 71.8 549/158/29 off
4/10/2017 71.5 71.3 460/160/25 giorno 1
4/11/2017 71.5 71.5 550/160/30 off
4/12/2017 71.3 71 460/160/25 giorno 2
4/13/2017 71.8 71.8 460/160/26 giorno 3
4/14/2017 71.3 71.5 551/163/30 off
4/15/2017 71.3 71.5 463/160/25 giorno 4
4/16/2017 71.8 71.7 550/158/30 off
4/17/2017 71.8 71.8 463/162/26 giorno 1
4/18/2017 71.8 71.5 550/160/30 off
4/19/2017 71.4 71.5 460/160/24 giorno 2
4/20/2017 71.6 71 460/160/25 giorno 3
4/21/2017 71 71 550/160/30 off
4/22/2017 71 70.8 550/160/30 off
4/23/2017 71.5 71 460/160/25 giorno 4
4/24/2017 71.2 71.2 460/160/25 giorno 1
4/25/2017 71.2 71 461/161/25 giorno 2
4/26/2017 71 71.2 550/160/30 off
4/27/2017 71.2 71 462/160/25 giorno 3

6
4/28/2017 70.8 71 550/160/30 off
4/29/2017 71 71.2 460/160/25 giorno 4
4/30/2017 71.5 71.3 550/160/30 off

5/1/2017 71.1 70.7 460/160/25 giorno 1


5/2/2017 71.6 70.8 550/161/30 off
5/3/2017 72.2 72 462/160/24 giorno 2
5/4/2017 71.5 71 445/160/20 giorno 3
5/5/2017 71.7 71.3 535/160/25 off
5/6/2017 71.5 71 535/160/25 off
5/7/2017 71 70.8 445/160/20 giorno 4
5/8/2017 71.8 71.8 445/160/20 giorno 1
5/9/2017 71.8 70.8 537/160/25 off
5/10/2017 71.2 71.4 448/160/20 giorno 2
5/11/2017 71.5 71.3 445/162/20 giorno 3
5/12/2017 71 71 538/161/25 off
5/13/2017 71 71 535/161/25 off
5/14/2017 71.2 71.2 445/160/20 giormo 4
5/15/2017 71.5 71.4 446/160/20 giorno 1
5/16/2017 71.1 70.8 535/165/25 off
5/17/2017 71 70.5 448/161/20 giorno 2
5/18/2017 71.0 70.8 445/160/20 giorno 3
5/19/2017 71.2 70 536/160/25 off
5/20/2017 71.8 70.8 537/161/25 off
5/21/2017 71.7 71 410/160/20 giorno 4
5/22/2017 70.8 70.2 410/161/20 giorno 1
5/23/2017 71.2 70.5 500/160/25 off
5/24/2017 70.5 70.3 410/161/20 giorno 2
5/25/2017 70.1 70 410/161/20 giorno 3
5/26/2017 71.1 70.2 503/163/25 off
5/27/2017 71.3 70.2 412/158/20 giorno 4
5/28/2017 70.8 70 500/162/25 off
5/29/2017 70.8 70.2 410/160/20 giorno 1
5/30/2017 70.3 69.8 500/160/25 off
5/31/2017 70.4 69.7 410/160/20 giorno 2

6/1/2017 70.4 70.2 500/162/25 off


6/2/2017 70.6 70.4 410/162/20 giorno 3
6/3/2017 70.0 69.5 409/161/20 giorno 4
6/4/2017 70.1 69.5 500/161/25 off

7
6/5/2017 70.3 69'5 411/160/20 giorno 1
6/6/2017 70.1 69.8 500/162/25 off
6/7/2017 69.8 69 410/162/20 giorno 2
6/8/2017 69.9 69.5 411/160/20 giornp 3
6/9/2017 70.1 69.8 500/162/25 off
6/10/2017 69.9 69.5 410/160/20 giorno 4
6/11/2017 69.8 69.5 500/160/25 off
6/12/2017 69.3 69 410/160/20 giorno 1
6/13/2017 69'3 69.5 501/160/25 off
6/14/2017 69.3 69.5 411/160/20 giorno 2
6/15/2017 69.5 69.5 411/161/20 giorno 3
6/16/2017 69 69.3 503/162/25 off
6/17/2017 69.5 69.5 503/161/25 off
6/18/2017 70 71 410/161/20 giorno 4
6/19/2017 69 69.5 411/161/20 giorno 1
6/20/2017 69.8 69.5 503/161/25 off
6/21/2017 69.5 69.5 410/160/20 giorno 2
6/22/2017 69.5 69.5 410/158/20 giorno 3
6/23/2017 69.3 69.4 500/162/25 off
6/24/2017 69.1 69'6 600+ / 160+/17 gara
6/25/2017 69.3 69.5 412/162/21 giorno 4
6/26/2017 68.8 69'3 503/161/25 off
6/27/2017 69.3 69.5 430/170/22 giorno 1
6/28/2017 68.9 69.8 410/158/20 giorno 2
6/29/2017 68.6 69.5 410/161/20 giorno 3
6/30/2017 68.1 69 412/162/20 giorno4

7/1/2017 68.8 69.5 503/161/25 off


7/2/2017 68.8 69 503/160/25 off
7/3/2017 68.5 69.5 411/158/20 giorno 1
7/4/2017 68.3 69.1 411/160/20 giorno 2

8
NOTE

inizio creatina, 4.5lt acqua


6 lt
6 lt
5 lt
6 lt . stato male di stomaco, mangiato biscotti integrali alla sera, mattino gonfio

6 lt
5 lt- sgarro 5 pasticcini
6 lt
5.5lt
6 lt
5,5 lt
6 lt
5 lt, mattino stomaco gonfio
4,5lt
6 lt
6 lt
6lt
6 lt
6 lt
6lt
6 lt
5,5 lt
5 lt
5,5lt parma
6 lt
5 lt

6 lt
4 lt
6 lt
5 lt
6 lt
5,5 lt
6 lt
5 lt
6 lt
introduzione 100g riso e carne post allenamento
5.5 lt
6 lt

9
6 lt

6 lt
6 lt
5,5 lt
5,5 lt
6 lt
6 lt
6 lt
6 lt
5 lt
6 lt
5 lt
6 lt
6 lt
6 lt nuovo centimetro
6 lt
6 lt
5 lt

6 lt
5 lt
5 kt
stomaco gonfio (patate?)
5.5 lt
5.5 lt , piccolo sgarro latticini gelato
5.5 lt
5.5 lt
6 lt
6 lt
5 lt
5 lt
5.5 lt
6 lt
6 lt
6 lt
6 lt
6 lt
6 lt
4 lt

10
5 lt
6lt
6 lt parma
5 lt
6 lt
6 lt
4.5/5t
6 lt
6 lt
5.5 lt

5,5 lt
5.5 lt
6.5 lt
6.5 l
5 lt
6 lt
5.5 lt
4,5 lt
6 lt
5.5 lt
5 lt
5,5 lt
5,5 lt
6 lt
5.5 lt
5 lt
6 lt
5 lt
5 lt
6 lt
5 lt
6 lt
6 lt
4 lt
3/4lt
4 lt
4 lt
4 lt
4 lt

11
4 lt

4 lt
5 lt
6 lt
5 lt
5.5 lt
5 lt
6lt
6 lt
5 lt
5,5 lt
cambio macro
6 lt
5.5 lt
5.5 lt
5 lt
5 lt
5 lt
5.5 lt
5.5 lt
6 lt
6 lt
5.5 lt
5,5 lt
5,5 lt
5,5 lt
5,5 lt
5,5lt
6 lt
5 lt
6 lt, cambio macro
6 lt

6 lt
5,5 lt
6,5lt
6 lt
6 lt
6 lt

12
6 lt
6 lt
6 lt
6 lt
4,5lt
6 lt
6 lt
6lt
6 lt
5,5 lt
6 lt
6 lt
5,5 lt
5,5 lt
6 lt
6 lt
6.5 lt sgarro sera
5 lt
6 lt
5 lt
6 lt
6 lt

5,5 lt
6 lt
6 kt
6.5 lt
5,5 lt
6 lt
6 lt
6 lt
6 lt
6 lt
6 lt
5 lt
6 lt
6.5 lt
6 lt
6.5 lt
6.5 lt
6 lt

13
6 lt
6lt
6lt
6lt
6lt
6lt
6.5 lt
6 lt
5,5 lt
6 lt
6 lt
6 lt
6 lt

5 lt
6 lt
6 lt
5.5 lt
6 lt
5.5 lt
6 lt
6 lt
5,5 lt
6 lt
6 lt
6 lt
6 lt
6 lt
5 lt
4,5 lt
5 lt
6 lt
6 lt
6 lt
6 lt
6 lt
5.5 lt
5,5 lt
6 lt
6 lt
6 lt

14
6 lt
6.5 lt
6.5 lt

6 lt
6 lt
gonfio 6 lt
6 lt Cambio macro
6.5 lt
6 lt
6.5 lt
6 lt
6 lt
6 lt
6.5 lt
6 lt
6 lt
6 lt
6 lt
6 lt
6 lt
7 lt
6.5 lt
7 lt
6 lt, cambio macro
6 lt
6.5 lt
7 lt
7 lt
7 lt
7 lt
7 lt
7 lt
7 lt
7 lt

7 lt
7 lt
7.5 lt
7.5

15
7
7
7 lt
7
7
7
7
7
7.5
7
7
7.5
7
7
7
7
7.5
7
7.5
8
6
6.5
6.5
6.5
6.5
6

7
6.5
7

16
17
18